A Green Smoothie

ktadmin Posted in Recipes and Health Facts,

O.K. I Love Smoothies, strawberry in particular but I am trying to branch out and be healthier so thought I’d try this one. Remember Green is Good since it usually indicates a lot of antioxidants and other healthy ingredients. In this smoothie you include mint which gives a boost equivalent to caffeine, pears which compliment the mint, greens that provide energy and antioxidant, nonfat yogurt for nutritional balance, flaxseed for omega-3 fatty acids, and avocado which are filling and high in flavor. And since it is Green, it is packed with antioxidants and other immune-boosting, anti-aging, anti-cancer compounds as well. Of course it isn’t strawberry but it is tasty!!

Let me know what you think or if you modify it.

Productivity in a Glass

  • 1 large pear, cored and chopped
  • 1/2 C soymilk
  • 1/2 C apple juice
  • 1/2 C nonfat yogurt
  • 1/2 avocado
  • 2 Tbsp. ground flaxseed
  • 2-3 oz spinach
  • a few leaves of mint or 3-5 drops mint extract
  • 1/2 – 1 C ice cubes (depending on personal preference)

Combine all ingredients in a blender, using more ice if desiring a thicker drink; blend well.

Green Smoothie

    Nutritional Information:

  • Calories: 425
  • Fat: 14g
  • Sat. Fat: 2g
  • Cholesterol: 2.5 mg
  • Sodium: 275 mg
  • Potassium: 2091 mg
  • Carb: 70g
  • Fiber: 15g
  • Protein: 17g
  • Vitamin A: 67% DV
  • Calcium: 50% DV
  • Iron: 40% DV
  • Folate: 100% DV
  • Zinc: 38% DV

Spreading Obesity, Turning the Tide

ktadmin Posted in News, Recipes and Health Facts, Training notes,

Someone sent me this graphic and it really shocked me! While the media will do the occasional story on obesity in adults or children I have never seen it presented like this.


Obesity from 1985 to 2001


This simple graphic really puts the problem in perspective! I wonder if there is any correlation to the spread of fast food or chain restaurants during the same period? Don’t get me wrong I am not excusing the problem or blaming the problem on these restaurants. That is just an observation. I do think however that given the progression of the problem we shouldn’t expect the solution to arrive any faster. That isn’t very good news for our kids but it is realistic. The first steps to recovery for any problem require us to admit there is a problem and get educated about the cause and solution.


What is needed is another fitness craze in the country! Personally I’d like to see a Martial Arts fitness craze, more fun then running! πŸ˜‰ Seriously we do need a fitness craze but it has to be a healthy craze. It can’t be filled with fad diets, gimmick exercises and unrealistic goals. Yes everyone has a stomach muscles under there somewhere but that doesn’t mean we have a hidden six-pack!! Not that you can’t get there but that shouldn’t be your goal, it isn’t realistic when you are struggling to loose 20, 30, 40, 50 pounds or more. To get a six-pack you need to get rid of almost all of your body fat. That isn’t a realistic goal for most adults with responsibilities! That isn’t to say you can’t work towards it but set realistic goals, or goal stages.


With goal stages you can still shoot for the end game (say six-pack abs) but there are realistic goals that lead to the ultimate goal. Perhaps your first goal is to cut out all snacks and do 30 sit-ups a day. This will be a difficult goal for many to achieve but it is attainable and realistic. So forget the 30 minute abs while you wait for your Pizza delivery!

Talk about unrealistic!!

So wake up America, start taking an interest in your health and learn more about how to eat and exercise healthy in future articles here! Until then eat healthy and train hard.

Coconut Balls with Chocolate Drizzle

ktadmin Posted in Events & Holidays, Recipes and Health Facts,

Another Holiday classic!

These take a little bit of work but are more then worth it!Β  And don’t forget that Coconut is highly nutritious and rich in fiber, vitamins, and minerals.Β  Classified as a “functional food” you can read more about it’s health benefits here.Β  But in this case please remember, it’s still a cookie!

1/3 cup butter, softenedcoconut-cookies.jpg
1 package (3oz) cream cheese softened
3/4 cup sugar
1 egg yolk
2 teaspoons orange juice
1 teaspoon almond extract
1 1/4 cups flour
2 teaspoons baking powder
1/4 teaspoon salt (I use less)
3 3/4 cups sweetened coconut flakes (leave 3/4 cups aside for later)

Beat butter, cream cheese and sugar in bowl until blended. Add egg yolk, orange juice and almond extract. Stir together flour, baking powder and salt and gradually add to butter mixture, beating until blended. Stir in 3 cups coconut. Cover refrigerate 1 hour.

Heat oven to 350. Shape dough into 1 inch balls, then roll the balls in remaining 3/4 cup coconut. Place on ungreased cookie sheet.

Bake 10-12 minutes (check after 10). Cool for about a minute or so before taking them off the cookie sheet or they’ll fall apart.

Once done take some melting chocolate and drizzle on top.

Coconut Custard Pie

ktadmin Posted in Events & Holidays, Recipes and Health Facts,

Christmas is almost here and if you haven’t started cooking… well you better get busy! A recent addition to our Family Christmas dessert line-up is this Coconut Custard Pie.Coconut Custard Pie

    Ingredients List

  • 1/2 cup butter
  • 1-1/2 cups sugar
  • 2 tablespoons flour
  • 2 eggs
  • 1 cup milk
  • 1 cup flaked coconut
  • 1 teaspoon vanilla extract
  • Sprinkle of nutmeg

Preheat oven to 350 degrees. Beat together butter, sugar and eggs. Blend in flour and milk a half cup of milk at a time. Add one cup coconut and vanilla and mix well. Pour filing into unbaked pie shell. Lightly sprinkle with nutmeg and then top with additional coconut. Bake 40-50 minutes or until set.

Yum! No this is not part of any special Holiday diet! If you can’t relax once in a while and enjoy this type of homemade dessert then you should seek therapy. πŸ˜‰ Trust me this is WAY better then therapy! I even prefer this delicious dessert to…lunges!!

Eat responsibly and let us know how it comes out…in other words say thank you with a comment!

Duck with Apple Corn Bread Dressing

ktadmin Posted in Recipes and Health Facts,
A Friend gave me some duck (which I like) and after making this recipe decided it worth posting here. It probably isn’t the most fat free meal but it is really good. If you don’t like Duck don’t despair the stuffing recipe is amazing all by itself! Enjoy…

  • 6 duck breasts filleted
  • 1 cup water
  • 1/4 cup butter
  • 1 cup apple juice
  • 1/8 tsp cinnamon

Place duck breast in skillet. Add water and butter. Cover and simmer 20 minutes until tender.

Remove lid and continue cooking until water evaporates.
Add apple juice and cinnamon. Simmer an additional 15 minutes.

Remove duck and set aside while preparing dressing.

Thicken apple juice with cornstarch and set aside to serve over dressing.


  • 1 box Jiffy corn bread mix
  • 2 cups apples, peeled and chopped
  • 1/2 cup onion, chopped
  • 1/2 cup celery, chopped
  • 1/2 tsp poultry seasoning
  • 1 egg
  • 1/4 cup butter
  • 1 (10 3/4 oz)cream of chicken soup
  • 1 cup milk

Bake cornbread as directed on package. Set aside.

In a saucepan, in a small amount of water, cook apples, onion and celery till tender. Drain.

In a large bowl, mix together the cooked apples, poultry seasoning, egg, butter, soup, milk and the cooked cornbread.

Place half of the dressing in a small casserole dish. Add duck breasts. Cover them with remaining dressing. Bake at 375 degrees for 45 minutes.

Low-fat Ingredient Substitutions

ktadmin Posted in Recipes and Health Facts,

Eat healthier, live longer, but don’t give up the taste! Let’s face it most of us regardless of how health conscious we are LOVE food. It seems that the better the food tastes the worse it is for you, but not any more! Today you can start making these healthy substitutions and you can’t tell the difference. So maximum benefit and maximum flavor with these Low-fat Ingredient Substitutions that taste great!

We’ve all seen the labels, Low Fat that and Reduced Fat that. If you are like me then you turn your nose at them thinking they must taste terrible! While this is sometimes true there a lot of these products are well worth the try since taste loss is minimal. But what if you are cooking at home? How do you cut down on the fat so your training efforts don’t go to waste? Well this list should help you out. I started compiling it when my mother starting baking with Apple Sauce instead of Oil! That substitution didn’t make any sense but it really works and tastes great to boot! So here is the list I have compiled so far…if you know of one we’re missing, please share it as a comment to this post!

  • Bacon
    • Canadian bacon,
    • turkey bacon or
    • lean ham
  • Butter
    • Reduced-calorie margarine,
    • margarine made with safflower,
    • soybean, corn, canola, or peanut oil
  • Chocolate, unsweetened (1 oz)
    • 3 tablespoons unsweetened cocoa plus 1 tablespoon margarine
  • Cream Cheese
    • Nonfat or light process cream cheese,
    • NeufchΓ’tel cheese
  • Egg (per egg)
    • 1/4 cup egg substitute or 2 egg whites
  • Fudge Sauce (do you really need this one?)
    • lowfat chocolate syrup
  • Ground Beef
    • ground turkey
  • Ice Cream
    • Nonfat or lowfat frozen yogurt,
    • sherbet or sorbet
  • Oil
    • Apple Sauce,
    • safflower,soybean, corn, canola, or peanut oil in reduced amount
  • Shortening
    • soybean, corn, canola, or peanut oil in amount reduced by one-third
  • Sour Cream
    • yogurt
  • Whipped Cream
    • Whipped evaporated skimmed milk (chilled)

Shrimp and Olive Greek Pasta Salad

ktadmin Posted in Recipes and Health Facts,

For a healthy meal it doesn’t get any easier then this…and tasty too!

3/4 lb. tomatoes, chopped
1 lg red bell pepper, chopped
1/4 lb. feta cheese, crumbled
2 tbsp. dry white wine
1 tbsp. thyme
6 green onions, chopped
1/2 c. olive oil
3 lg garlic cloves, minced
1/2 c. kalamata olives, chopped
1/4 c. lemon juice
3/4 lb. pasta, cooked
3/4 lb. bay shrimp, cooked

Mix first 10 ingredients in large bowl.

Add pasta and shrimp and toss to blend.

Season to taste with salt and pepper.

Broccoli and Chicken Pasta

ktadmin Posted in Recipes and Health Facts,


  • 3-4 chicken breasts
  • 12 oz. bag egg noodles
  • 1 pkg. Mushrooms
  • 1 can baby corn (cut)
  • 2 cups broccoli florets
  • 1 pkg. beef and broccoli mix
  • 2 tbsp. soy sauce (add more if desired)
  • Butter


Cut chicken into 1/2 inch cubes and brown in pan with butter.

Add broccoli, mushrooms, and baby corn. Cover and let steam until broccoli is tender.

Add water and soy sauce to beef and broccoli mix as directed and add to pan (stir frequently).

Cook egg noodles as directed.

Mix egg noodles with the mixture and enjoy!

What’s in your food?

Sensei Posted in Recipes and Health Facts,

In our zeal for a “global economy” we (American’s) tend to forget that very few other countries have standards as high as ours. Nor are there as many health protections…
China’s food safety woes expand overseas. The list of Chinese food exports rejected at American ports reads like a chef’s nightmare: pesticide-laden pea pods, drug-laced catfish, filthy plums and crawfish contaminated with salmonella. Yet, it took a much more obscure item, contaminated wheat gluten, to focus U.S. public attention on the fact: China’s chronic food safety woes are now an international concern. In recent weeks, scores of cats and dogs in America have died of kidney failure blamed on eating pet food containing gluten from China that was tainted with melamine, a chemical used in plastics, fertilizers and flame retardants. Just as with manufactured goods, exports of meat, produce, and processed foods from China have soared in recent years. Worried about losing access to foreign markets and stung by tainted food products scandals at home, China has in recent years tried to improve inspections, with limited success. The problems the government faces are legion. Pesticides and chemical fertilizers are used in excess to boost yields while harmful antibiotics are widely administered to control disease in seafood and livestock. Rampant industrial pollution risks introducing heavy metals into the food chain.
Say what you want, but this is why I try to only purchase US grown food goods. But this topics brings to mind one question…Why is America, the bread basket of the World, importing food we are capable of growing?…

Blueberry Coconut Smoothie

Sensei Posted in Recipes and Health Facts,

After you watch this video you will need to run to the grocery store and get the ingredients! Very well done piece and given all the reading I have been doing on the health benefits of blueberries I couldn’t resist posting this recipe…Enjoy!