Friday, January 20, 2012

Take Steps For Your Health

Keep your wellness goals for the new year.

Lifestyle change is a process that involves small steps.  It is important to stay focused and positive.  Choosing healthy foods and increasing physical activity will improve your mood, give you energy throughout the day, and sleep well at night.

I am currently training for the Long Branch Half Marathon to raise funds and volunteer with the American Diabetes Association.

How to get moving?

  • Start with walking for 30 minutes 3 days a week.  Once you build up comfort zone, pick up the pace some days and increase the duration others.
  • Alternate 1 minute sprints + 30 seconds walking to your ability.
  • Find a fitness friend to help motivate each other.

My favorite energizers:

  • Pre-work out snack: apple + handful of almonds
  • Post-work out drink: dark chocolate milk (almond, soy, or skim)

Join me with Team Diabetes!  Check out for resources and ways to get active in your community.

Monday, January 2, 2012

Sweet Potato Soup

As the weather drops and cold/flu season rises, boost your immune system with this nutrient dense soup.

Nutritious Vegetable Broth
 In a 3-quart saucepan, combine all ingredients and bring to a boil.
  • 4 cups water
  • 3 unpeeled carrorts, cut into chunks
  • 1/4 cup yellow onion, cut into chunks
  • 1/4 cup red onion, cut into chunks
  • 1 leek, white & green parts, cut into thirds
  • 2 celery stalks, cut into thirds
  • 2 mushrooms, sliced
  • 1/4 cup green pepper, diced
  • 2 unpeeled red potatoes, quartered
  • 1 unpeeled medium sweet potato
  • 2 unpeeled garlic cloves, halved
  • 1/4 cup fresh parsley
  • 1/2 teaspoon ground black pepper
  • 4 whole allspice
  • 1 bay leaf
  • 1/2 teaspoon sea salt
 Reduce heat to low and simmer, covered for 2 hours. 
 Strain the broth through coarse-mesh sieve over a heat-resistant container.

Sweet Potato Soup
Preheat oven to 400°F. 

Toss sweet potatoes with olive oil until evenly coated

  • 3 pounds of sweet potatoes, peeled and diced into 1-inch cubes 

Combine in a small bowl:  
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground allspice
  • 1/8 teaspoon freshly grated nutmeg
Sprinkle the spice mixture over the potatoes and toss until evenly coated.

Place the sweet potatoes in a single layer on a lined baking sheet and roast for 40 minutes, until tender.

Pour 1/3 cup of Nutritious Vegetable Broth into a blender, and add 1/3 of the roasted potatoes.  Blend until smooth.

Transfer to a soup pot over low heat.

Repeat the process two more times.  Stir in any remaining broth.