Fare-Thee-Well

The groundwork for all happiness is good health.
- Leigh Hunt

How your body influences your emotions

www.sparkspeople.com

There is an undeniable link between feeling healthy and feeling happy. When was the last time you had the flu, a migraine, or heartburn and felt joyful at the same time? While many of us would agree that there is a relationship between our internal workings and our feelings of happiness, many of us don't take active steps toward living a healthy, positive life. How can we meet our goals when our body isn't feeling up to par? Tiredness, aches and pains, and feeling under the weather can all be big hindrances to our goals. It is very important that we nourish our bodies with adequate amounts of the right foods, condition ourselves to maintain and build strong bones and muscles, rest properly at night, and generally adhere to a healthy regimen if we expect to feel positive emotions.

Lemon Garlic Tilapia..

Lemon Garlic Tilapia

INGREDIENTS

4 Tilapia fillets
1 tbsp olive oil
1 tbsp Country Crock Shed's Spread
Juice of 1 lemon1 tsp garlic salt
1 tsp dried parsley flakes
Dash of salt
Cayenne pepper to taste


DIRECTIONS

Preheat oven to 400.Spray a baking dish with non-stick cooking spray.Melt butter in microwave.Add olive oil, lemon juice, garlic powder, salt and parsley and sautee for a few minutes.Pour over tilapia fillets in baking pan.Sprinkle some cayenne pepper on top of fish.Bake in preheated oven for about 13 minutes, and broil for an additional 2-3 minutes.

Number of Servings: 4

Nutritional Info
Amount Per Serving: Calories: 128.5
Total Fat: 6.2g
Total Carbs: 1.8g
Dietary Fiber: 0.3mg
Protein: 18.2g

Zucchini Muffins

Chef Meg's Zucchini Muffins
These muffins are very filling!


The whole wheat flour makes for a dense muffin, which I like. You only need to eat one! If you want a lighter muffin try using whole wheat pastry flour, which is more finely ground and available in the bulk bins at larger grocery stores.


INGREDIENTS
1 1/2 c zucchini, grated1 1/2 c rolled oats (not instant)1 1/2 c whole wheat flour2 t baking soda2 t cream of tartar1 1/2 t cinnamon1/4 t nutmeg1/2 c honey1/4 c pineapple juice concentrate1 t vanilla3/4 c applesauce, unsweetened8 oz crushed pineapple, drained2 egg whites6 dried apricots, finely chopped1/4 c pecans, chopped2 T flax meal

DIRECTIONS
Preheat oven to 325 degrees Fahrenheit. Coat two muffin pans with nonstick cooking spray. Grate zucchini and place in paper towels or cotton cloth; squeeze to remove moisture. In a mixing bowl combine oats, flour, baking soda, cream of tartar, and spices. In a separate bowl combine honey, applesauce, drained pineapple, apricots, vanilla, and pineapple juice. Stir in egg whites. Combine the wet mixture with the dry; stir only until combined. Portion out 18 muffins in the prepared tins. Combine pecans with flax meal; top each muffin with 1/2 teaspoon of mixture. Bake for 20 minutes.

Number of Servings: 18

Nutritional Info

Amount Per Serving: Calories: 127.7
Total Fat: 2.1g
Total Carbs: 30.2g
Dietary Fiber: 3.7mg
Protein: 3

Strawberry Fields 4ever...

Strawberry Spinach Salad


Ingredients

2 (6-oz.) bags fresh baby spinach

1 (16-oz) pint strawberries, washed, stemmed, and sliced
1/4 red onion, thinly sliced
4 oz goat cheese, crumbled
1/2 cup candied walnuts

Directions
Combine strawberries, spinach and red onion, toss well. Top with goat cheese and candied walnuts, toss lightly.Number of Servings: 6Recipe submitted by SparkPeople user PHRAUGIE. Number of Servings: 6

Nutritional Info

Amount Per Serving
Calories: 129.0
Total Fat: 7.8 g
Cholesterol: 15.0 mg
Sodium: 144.3 mg
Total Carbs: 10.2 g
Dietary Fiber: 3.3 g
Protein: 6.6 g

Strawberry Soup

A light summery fruit soup.


Ingredients


2 pints strawberries 2 cups plain non-fat yogurt 1/4 cup frozen orange juice concentrate 1/2 cup sugar 3/4 cup water 1 dash ground ginger 1 dash allspice fresh mint, if you like (to garnish)


Directions
Reserve 8 strawberries, sliced.In a blender, combine the strawberries, yogurt, orange juice, sugar, water and spices. Puree until well mixed. Chill and serve. Garnish with strawberry slices and fresh mint.

. Number of Servings: 8

Nutritional Info

Amount Per Serving
Calories: 123.6
Total Fat: 1.3 g
Cholesterol: 3.7 mg
Sodium: 44.7 mg
Total Carbs: 25.3 g
Dietary Fiber: 2.1 g
Protein: 4.0 g


Red, White & Blueberry Crisp
25Minutes to Prepare and Cook

Ingredients
2 cups blueberries 2 cups strawberries, hulled and quartered 1/2 cup uncooked old fashioned oats 4 tsp sugar, divided 4 tsp unpacked brown sugar 2 Tbsp light butter, melted 1/2 cup Coolwhip, light

Directions
Preheat oven to 375°F.In a small bowl, toss blueberries with 2 teaspoons of granulated sugar; set aside. In another small bowl, toss strawberries with remaining 2 teaspoons of granulated sugar; set aside.In a third small bowl, stir together oats, brown sugar and butter. Spread mixture in a single layer on a sheet pan; bake, stirring occasionally, until lightly browned, about 15 minutes.Spread blueberries and strawberries in an 8 x 8-inch glass dish, alternating to create stripes. (Or prepare in individual serving bowls like I did here.) Sprinkle with oat topping, decorate with whipped topping and serve.

Number of Servings: 8


Nutritional Info

Amount Per Serving
Calories: 74.8
Total Fat: 2.5 g
Cholesterol: 0.0 mg
Sodium: 24.5 mg
Total Carbs: 14.0 g
Dietary Fiber: 1.5 g
Protein: 0.4 g


Balsamic Strawberries with Ricotta Cream


Strawberries are combined with tangy and sweet balsamic vinegar and creamy ricotta in this quick and simple dessert. Chef Meg took a member-submitted recipe and made a few changes--and even tried this recipe with her own homemade ricotta. (It's easy!)TIP: Use a local honey in this recipe to add even more flavor. Each honey has a unique taste.13 Minutes to Prepare and Cook

Ingredients
1 c part-skim ricotta cheese1 T honey1/2 t pure vanilla extract3 T Balsamic vinegar1 1/2 T brown sugar16 oz strawberries, hulled* and quartered1 T fresh basil, cut into fine ribbons*To hull a strawberry, remove the stem and leaves.

Directions

Open container of ricotta cheese and stir well to combine the liquid with the cheese. Spoon 1 cup of cheese into a mixing bowl of a food processor. Add honey and vanilla. Process for 1 minute until mixture is smooth. Refrigerate for at least 2 hours. In a small saucepan, combine the vinegar and sugar. Stir until sugar dissolved. Bring to a boil and reduce to a simmer, heat for 3 minutes. Remove from pan and allow to cool completely. In a mixing bowl combine the strawberries and basil with vinegar mixture. Divide equally among 4 glasses. Top with ricotta cream. Serve chilled.

Number of Servings: 4

Nutritional Info
Amount Per Serving
Calories: 156.9
Total Fat: 5.2 g
Cholesterol: 19.1 mg
Sodium: 84.0 mg
Total Carbs: 20.9 g
Dietary Fiber: 2.1 g
Protein: 7.6 g

Strawberry Salsa Salmon
OMG! This salsa is the bomb!
30 Minutes to Prepare and Cook


Ingredients
1 cup chopped strawberries
2 kiwi, peeled and chopped
1/2 cup chopped cucumber
2 scallions, finely chopped
1 jalapeno. seeded and finely chopped (more or less to taste)
1 Tbsp chopped cilantro (or 3/4 tsp dried cilantro)
1 lime, zested and juiced
1 Tbsp orange juice
2 Tbsp brown sugar
PAM spray
4 salmon filets (approx 14 oz)
Pepper, to taste

Directions
In a mixing bowl, combine first 9 ingredients (strawberrries through brown sugar); cover and refridgerate for abotu 30 minutes to allow flavors to blend. Preheat oven for 450 degrees. Spray a baking dish with PAM. Place salmon filets in baking dish and spritz with PAM or water/oil mixture; bake for 8-10 minutes or until salmon is done to your liking; pepper to taste. Spoon salsa over fish and enjoy!

Number of Servings: 4

Nutritional Info

Amount Per Serving
Calories: 250.6
Total Fat: 8.5 g
Cholesterol: 70.4 mg
Sodium: 62.3 mg
Total Carbs: 17.3 g
Dietary Fiber: 2.6 g
Protein: 26.2 g

Simple cool & delicious..oh yeah healthy...

Frozen Pudding Pops


Creamy pudding makes fantastic frozen treats.
INGREDIENTS

2 cups low-fat or skim milk
1 small box of instant pudding

DIRECTIONS
Prepare pudding according to package directions. Freeze in pop molds or spoon into small paper cups and insert popsicle sticks or plastic spoons. Place in freezer until solid.

Nutritional Info
Amount Per Serving: Calories: 38.8
Total Fat: 0.7g
Total Carbs: 6g
Dietary Fiber: 0.1mg
Protein: 2.4g

Your Best may (not) be Good Enough...

There are only two options regarding commitment. You're either IN or you're OUT. There's no such thing as life in-between.~Pat Riley, basketball coach

-
Are You Giving Your Goals Your Best Effort?

Your dreams deserve better than a half-hearted effort. Meet your goals with a weak handshake and they'll soon be waving you goodbye. Since you probably don't want to look back on a life full of "almost made it" memories, it's time for total commitment. Leave it all on the field, don't hold anything back. Is there anything more satisfying than pouring out your entire being, straddling the cliff, reaching your total limit, then looking up and realizing that oh-my-gosh-I-can't-believe-I-really-did-it? And is there anything more tragic than failing and realizing you could have done more? If you feel "tuned out" of your current life, that's okay. Make your first goal to build a life that you can get "in"-to. Then don't look back. Make every day count and live purposefully, live energetically, live completely.

From the Peanut Gallery...

Whole Wheat Pasta with Sesame Peanut Sauce
So good and so quick to make. Can be served hot or cold. Add some tofu for another healthy option.


INGREDIENTS
2 medium green onions, sliced thin1
/4 cup chicken or vegetable broth, low sodium
2 tbsp natural peanut butter, creamy1 tbsp plus 1 tsp cider vinegar
1 tsp sesame oil
1/4 tsp cayenne, or more if you like it hot
4 cups cooked whole wheat spaghetti


DIRECTIONS

Combine all ingredients except spaghetti. Stir the hot spaghetti into the sauce. Serve right away for a hot meal, or refrigerate for a cold meal.

Number of Servings: 4

Nutritional Info
Amount Per Serving: Calories: 244
Total Fat: 6.1g
Total Carbs: 39.6g
Dietary Fiber: 7mg
Protein: 10g
See Full Information

Just Kickin' it...

Salsa Turkey Burgers
Quick, easy and tasty turkey burgers with a kick.

INGREDIENTS

1 lb ground turkey (99% fat free)

1/3 cup seasoned bread crumbs

4 tbsp chunky salsa (use medium or hot for extra kick)

DIRECTIONS
Combine all ingredients until well mixed. Add salt and pepper to taste. Divide into 4 patties. Spray a frying pan with cooking spray and cook over medium heat until cooked thoroughly (about 10 minutes), flipping once about half-way through.
Number of Servings: 4


Nutritional Info

Amount Per Serving: Calories: 161.8
Total Fat: 1.5g
Total Carbs: 7.6g
Dietary Fiber: 0.5mg
Protein: 29.4g
See Full Information

Move Along...

Flaxseed, wheat, and bran muffins
High fiber, healthy breakfast muffin


INGREDIENTS

1 C.flaxseed ground
1 C whole wheat flour
1 C. Oat Bran
1 C. Brown sugar
2 tsp. Baking soda

1 tsp Baking Powder
1/2 tsp salt
2 tbsp. Cinnamon
1 1/2 C. shredded Carrots
2-3 Apples, cored and chopped up or shredded
1/2 C. Chopped nuts (optional)
1/2 c. Raisins (optional)
3/4 C. 2 % milk
2 Eggs, beaten
1 tsp. Vanilla

DIRECTIONS

Mix flour, flaxseed, bran, sugar and dry ingredients together. Shred carrots and apples and add these along with optional raisins and nuts to dry ingredients. Mix well. Stir together milk eggs and vanilla and stir this into batter until well moistened. Fill cupcake papers until 3.4 full and bake at 350* for 20 to 25 minutes.Makes 24 med muffins. ( freeze them in ziplock bag, then just pull one out each morning and will be ready to eat 20 minutes later on the way to work! )

Number of Servings: 24

Nutritional Info Amount Per Serving: Calories: 115.7 Total Fat: 3.4g Total Carbs: 20.8g Dietary Fiber: 2.8mg Protein: 2.9g