Healthy Lifestyles

This category contains 17 posts

The 4th of July 2018

The 4th of July 2018 – food recovery

Elaine Hastings and her dad giving food tips and recovery from over eating. The 4th of July 2018.

Ritz Carlton Naples Florida.

The Nutrition Kid: Lions and tigers and berries, oh my! 

Nutrition Notes: Berries may slow aging, protect against ailments

By: The Nutrition Kid 

Elaine Sirt, RD, LD/N, CSSD

Lions and tigers and berries, oh my! When following the yellow brick road to good health, berries are a wonderful snack to enjoy along the way.

costa rica missions trip- savannah hastings

costa rica missions trip breakfast w/ Savannah Hastings

You may already be adding sliced strawberries to your granola or cereal in the morning, but once you uncover the many different health benefits of berries, you will want to add those little marvels to every meal. Why not? They are berry, berry good for your skin, health and heart. Check out one of my favorite skin care experts…  Brazilian Silouette

Berries are the perfect snack food. Not only are they naturally sweet and low in calories, but they are also high in fiber, making them a great choice for fending off the between-meal munchies. In addition, berries are loaded with vitamin C and powerful antioxidant that give your immune system a boost while helping to prevent the cell damage that leads to diseases such as cancer.
Eating the sweet treats may even help slow down the natural aging process, improving skin’s appearance from the inside out. Berries are truly little wonders of nature. Each type of berry carries its own special health properties. 
For example:

– Blueberries contain anthocyanins, a group of 

antioxidants that help with memory functions.

– Raspberries are full of ellagic acid, a compound that is known for its cancer-fighting abilities.

– Strawberries are high in vitamin C, a powerful anti-inflammatory agent.

– Cranberries contain compounds that can treat or prevent many urinary tract infections.

In addition, research is under way to determine how different berries contribute to weight loss. In order to obtain the wide spectrum of health benefits that berries provide, it is best to add a variety of different types to your diet.

Choosing from the large selection of berries that are available in your local farmers market, supermarket or health food store will prove to be a fun and delicious experience. Along with the more well-known choices such as strawberries, blueberries, raspberries and cranberries, expand your tastes by Exploring the delectable flavors of blackberries, boysenberries, currants and honeyberries.

Selecting fresh, local, organic berries is always the best option, yet berries retain most of their nutritional value even when they are frozen or dehydrated. So, stock up on fresh berries when they are in season, but feel free to opt for canned, frozen and dried berries to benefit from their valuable phytonutrients year-round.

Just be sure to read nutrition labels when buying dried or frozen berries. Steer clear of those that contain added sugar or are packed in heavy syrup, which adds unnecessary calories.

With just a quick rinse, most berries are ready to be tossed into a storage bag or portable container for easy snacking on the go. While berries are delicious and easy to enjoy on their own, there are many more ways to enjoy those nutritional powerhouses.

– Blend frozen berries with fat-free yogurt for a refreshing smoothie.

– Top fresh berries with low-fat whipped topping for a speedy dessert.

– Add berries to whole-grain waffles or pancakes for a filling breakfast.

– Layer berries with granola and yogurt for a decadent parfait.

Now that you know the numerous health benefits surrounding berries, and are ready to add them to every meal, head out to your local market or produce stand to load up on the ultimate treat – just watch out for any lions, tigers and bears on the way.





Good Nutrition Pays Off… Volleyball Syle! with Savannah Hastings


● Ready-to-eat cereal or oatmeal; banana; skim milk; orange juice.

● whole grain toast or English muffin with peanut butter or honey; banana or raisins; juice; skim milk or yogurt

● 1 hard-boiled or scrambled egg white or a string cheese for protein

Elaine Hastings, Registered Dietitian

Savannah Hastings shows up on the court after.. Eating a Healthy Breakfast

● Fat-free chocolate pudding; 1 oz. peanuts, orange or other fresh fruit
● Include non-starchy vegetable and fruits with meals and snacks
● Whole-wheat pita stuffed with tuna, onions, cucumber, tomato, fresh spinach, light mayo, dill pickle; fresh fruit; lemonade
● Whole grain bread, lean roast beef, slice of reduced-fat cheese, lettuce, tomato and mustard; fresh seasonal fruit; yogurt with 2 tbsp. granola; lemonade…

Check back for more volleyball nutrition tips… including dinner and tournament days / weekends! 

What’s the most crucial meal for ANY ATHLETE?  

email me: info@elainehastings.com 

Look forward to your responses!

#USAsouth #USAsouthvolleyball 

#eatgreatbegreat #thenutritionkid

#ElaineHastings  #SavannahHastings 


Heavy Weights Aren’t the Only Way to Build Size and Strength! 

Lifting lighter loads may be just as advantageous,BY LAUREN DEL TURCO

If you want to grow big, you must lift big. At least that’s what gym-goers have always been told. But training with lighter weights may also help you build substantial muscle size and strength, found a recent meta-analysis of 13 studies published in Sports Medicine.

Cody Ratcliffe, busy college student with a full-time job makes working out a priority. with Elaine Hastings , Registered Dietitian

When people performed exercises that were less than 60 percent of their one-rep maximum to fatigue, they saw gains equivalent to their heavy-lifting counterparts over 6 weeks, explains study author Brad Schoenfeld, Ph.D., C.S.C.S.
The findings are surprising, since fitness experts will tell you that lifting light weights for a high number of reps targets your slow-twitch muscle fibers—the ones that offer endurance—and lifting heavy or explosively targets your fast-twitch muscle fibers—the ones that have the greatest potential for growth.
So what exactly is going on? Schoenfeld can’t say for sure until more research is done, but he believes that the participants may have actually increased the size of their slow-twitch muscle fibers due to more time under tension. That means men who can’t lift heavy due to injury can still increase muscle mass and strength at a comparable rate to men who can.
Even if you can lift heavy, you should consider lifting lighter loads once in a while, too, says Schoenfeld. You’ll maximize a muscle’s full potential, working both its fast-twitch and slow-twitch fibers. Plus, lighter loads put less stress on your joints, tendons, and ligaments than bigger loads, decreasing your risk of injury. Schoenfeld suggests training with lighter weights one day every week or every two weeks.

Why Heavy Weights Aren’t the Only Way to Build Size and Strength

Lifting lighter loads may be just as advantageous, researchers say http://www.menshealth.com/fitness/light-weights-build-muscle 

Trimming the Holiday Fat with Elaine Sirt-Hastings, RD

Trimming the Holiday Fat

By: Elaine Sirt-Hastings, Registered Dietitian

According to a 2009 study, the average person gains 1.7 pounds between Thanksgiving and New Year’s.

According to a 2009 study, the average person gains 1.7 pounds between Thanksgiving and New Year’s.

 The season is often times challenging to navigate— dinner parties, sweets baskets, leftovers and unwanted pounds.  But staying on track doesn’t mean you have to go into hibernation.

The holiday season is often times challenging to navigate— dinner parties, holiday sweets baskets, leftovers and unwanted pounds.  But staying on track doesn’t mean you have to go into hibernation.

According to a 2009 study, the average person gains 1.7 pounds between Thanksgiving and New Year’s.  Considering the average adult adds on 2.2 pounds annually, that means more than 75 percent of people’s yearly weight gain occurs during the holidays. What’s more, other research shows the extra weight put on is most likely not lost during the following year.

To enjoy the holidays and help prevent a season-long binge, don’t throw away healthy habits and make sure to plan ahead.

First and foremost, be realistic— everything gets more hectic during the holiday season.  Therefore, practice clean eating during the week and slightly lighten up on your rules during the weekend.

Begin by editing your choices.  Make the most of your leftover ham, turkey and trimmings by creating nutritious meals and snacks that will keep them from weighing you down.  Be creative and seek out healthy, low-carbohydrate and low-fat recipes.  For example, use low-or fat-free tortillas to wrap up turkey and vegetables for a healthy lunch.  Add a small amount of cranberry sauce to give your turkey wrap a more festive flavor.

Another idea is to use turkey, ham or other meat on top of greens and vegetables to create a healthy salad.  Add some fruit, low-or fat-free cheese and a few nuts and viola— a scrumptious mix.

Planning healthy choices will keep you from being tempted to break for high calorie treats.  Sometimes its even as easy as deciding what to eat less of, more of or what to cut out so that things are more manageable.

One more way to prevent overeating during the holidays is to never go to a party hungry.  Weight gain is based on calories in and out.  Going to a party hungry will cloud your judgment and have you running for the not-so-healthy choices on the table.  Be proactive and snack on dried fruits, nuts, high protein choice before arriving.

Then, while at the celebration, practice portion control and dish out a serving size that equals approximately 200 calories or less.  By doing this, you can curb the temptation of overindulging.

Make sure to limit your alcohol intake, as well.  Calories from alcohol add up quickly.  A 12-ounce beer has 140 calories, a 5-ounce glass of wine has 120 calories and a cup of eggnog without the rum is 220 calories.  So, decide how many drinks you will have beforehand and stick to your decision.

Remember to hydrate.  Drinking water not only makes you feel full, it facilitates weight loss and expulses excess salts you might be retaining from the holiday food.

Finally, understand that exercise is just as important as diet.  Follow the rule to never miss more than two days in a row of working out.  Not only will this limit the pounds you could put on, it will decrease stress, increase your energy and help keep your waistline trim.

– Elaine Sirt-Hastings, RD, is a nutrition, energy, supplement and sports performance expert trusted by top athletes. She is a partner with pro-athletes including Olympic gold medalists and NFL, NBA, NLB, NHL, LPGA and NCAA athletes. Elaine has been practicing for 20 years and works contractually as a writer, spokesperson, product development, media resource and advocate for eating disorder and steroid awareness.

For more information or to contact Sirt-Hastings, visit www.elainehastings.com!

2013 National Christian Cheerleading Championships Competition Results. FCC

Congratulations to Mighty MACS National Champions 2013 


Emerald 8th Grade & Under

1            Mcgregor Baptist         Mighty MACS



@savannah_hastings cheering @American Airlines Arena for the Miami Heat game December 2013 with the Mcgregor All-stars Might MACS

@savannah_hastings cheering @American Airlines Arena for the Miami Heat game December 2013 with the Mcgregor All-stars Might MACS


@Savannah_Hastings Miami Heat Game December 2013 Cheering with Mighty MACS National Cheerleading Champion Team

@Savannah_Hastings Miami Heat Game December 2013
Cheering with Mighty MACS National Cheerleading Champion Team

Do you juice? We’re not talking here about that kind of juice — steroids that boost athletic performance.

Do you juice?


America is finally eating its vegetables — from a bottle. How fresh juice is becoming big business for Starbucks and your local juice bar.

Bill Clinton does. So do actresses Jennifer Aniston and Gwyneth Paltrow, hip-hop mogul Russell Simmons, and Yankees first baseman Mark Teixeira, along with millions of hedge-fund managers, homemakers, and health nuts across the country and even around the world.

We’re not talking here about that kind of juice — steroids that boost athletic performance. We’re speaking of spinach slurpies, kale cocktails, super-fruit smoothies, and all sorts of other nutrient-packed libations that have become not just drinks but an impassioned cause among a growing cadre of health-, diet-, and nutrition-obsessed consumers. Whether bought off the shelf or custom-blended in hipness-drenched juice bars, super-premium vegetable juices, in particular, are taking America’s trend-setting cities and well-heeled suburbs by storm, lending new meaning to the age-old concept of a liquid lunch. In certain precincts of Manhattan and Los Angeles, almost everyone, it seems, is clutching a bottle of the brackish-looking stuff.

Juicing, as a meal replacement or mere refreshment, has become a $5 billion business, and is projected to grow by 4% to 8% a year. While juice fasts, or cleanses, have long been used to shed unwanted pounds, the latest craze is best viewed as part of a national move, especially among people in their 20s and 30s, toward healthier eating and greater consumption of raw and organic produce — in this case, conveniently packaged and easily quaffed on the run. The habit doesn’t come cheap: A 17-ounce bottle of cucumber, celery, parsley, kale, dandelion, Swiss chard, lemon, and ginger juice will set you back $13.07 at Juice Press, a raw-juice bar with four outposts in New York and a busy mail-order business. Then again, Americans spent $22 billion last year on bottles of water — the world’s most plentiful liquid, and readily available free.

THE U.S. MARKET FOR FANCY JUICES is highly fragmented, encompassing both super-premium chilled products sold at retail outlets and fresh-pressed and blended concoctions available at more than 6,200 juice bars and smoothie shops nationwide. To be sure, the business in all forms is but a sliver of the total $258 billion U.S. market for nonalcoholic beverages. But it’s an exciting sliver that has beverage and packaged-foods giants, food-service companies, venture capitalists, and entrepreneurs seeing green.

Two weeks ago, for example, Campbell Soup (ticker: CPB) announced it will buy Bolthouse Farms, a seller of produce and premium juices, from the private-equity firm Madison Dearborn, for $1.55 billion, in a bid to boost its presence in higher-margin refrigerated foods. Sales of Campbell’s traditional, shelf-stable V8 vegetable juice have stagnated in recent years, although the company has generated growth by extending the V8 brand to jazzier fruit and vegetable beverages.

In most chilled-juice aisles, Bolthouse Farms shares shelf space with Coca-Cola‘s (KO) Odwalla brand of super-premium juices, and PepsiCo‘s (PEP) Naked juices. Coke, in the vanguard of most beverage trends, snapped up Odwalla in 2001 for $181 million, while Pepsi dived into the market in 2006, buying Naked Juice for an estimated $450 million from North Castle Partners, another private-equity firm.

Irma Shrivastava, vice president, marketing, for Odwalla says the company is introducing a new line of organic veggie and fruit juices this week, available first atWhole Foods Market (WFM). She says the category is growing even faster in traditional grocery channels than in the market overall. Pepsi executives declined to comment.

Sales of bottled super-premium fruit and veggie juices totaled $2.25 billion last year, and are up 58% since 2004, according to Beverage Marketing, a research and consulting firm. Sales of more traditional juice products such as orange and apple juice have been flat or lower in recent years, while annual sales of carbonated soft drinks plateaued at around $71 billion in 2007, and haven’t moved much since.

A juice quake could be coming to the premium-juice market now that Starbucks (SBUX) has entered the fray, threatening to revolutionize the way America gets its greens. In November the company bought Evolution Fresh, a line of cold-pressed vegetable and fruit juices, for $30 million from Jimmy Rosenberg, founder of the Naked brand. Four months later the Seattle-based coffee giant opened its first Evolution Fresh store in nearby Bellevue, Wash., selling bottled and personalized beverages, sandwiches, soups, and salads, all with a healthful twist.

The focal point of the 1,100-square-foot store is an 11-foot-high “juice wall,” with electronic art and spigots that dispense nine juice mixtures, including single-vegetable beverages, blends such as Field of Greens, and handcrafted, fruit-based smoothies. Friday, Starbucks opened its first Evolution Fresh store in downtown Seattle, and said it plans more in Seattle and San Francisco this fall.


“Our customers have been making requests for healthier food and beverages,” says Jeff Hansberry, Starbucks’ president of channel development and emerging brands. “Evolution Fresh is the gateway to providing customers with healthier alternatives. We’ve hit on a major lifestyle trend.”
Last year Starbucks put the “cold-crafted” juice and smoothie market at $3.4 billion, including $1.3 billion of juices made at home. Howard Schultz, Starbucks’ chairman and CEO, told analysts the company intends to reinvent the category “in the same tonality that we have reinvented, over the last 40 years, the basic commodity of coffee.”
And some tone it is: Starbucks now operates more than 17,000 coffee stores in 55 countries. The company hasn’t disclosed how many Evolution Fresh stores it envisions, although Schultz has mentioned “a national footprint of stores.” He also plans to distribute Evolution Fresh products nationally in Starbucks stores, and capture a bigger piece of the ready-to-drink business in grocery and mass-merchandise outlets. “We are making a full court press nationally in building the brand,” he told analysts.
Matthew DiFrisco, a restaurant analyst at Lazard Capital Markets, thinks the opportunity for Evolution Fresh could be somewhere between 500 and 1,000 stores nationally. Starbucks, which trades for $51.96, is on the firm’s “fresh money” list, and the analyst has a price target of $69. He sees the Evolution Fresh brand as an opportunity to expand Starbucks’ higher-margin consumer packaged goods and food-service business, whose sales could reach $1.3 billion in the current fiscal year, nearly double the level of four years ago.
STARBUCKS ISN’T THE ONLY JUICE COMPANY with grand ambitions. The Yankees’ Teixeira was so impressed by the refreshments at Juice Press that he bought a piece of the business in February with Kenny Dichter, the founder of MarquisJets.
Dichter, who sold his fractional-jet business to Berkshire Hathaway (BRKA) in 2010, says Juice Press’ stores are profitable, with annual sales approaching $10 million. He foresees a 15-store metropolitan-area chain within the next 12 months, stocked with grab-and-go products, and expects to be able to scale the business to 300 to 500 stores in North America, with an opportunity for annual sales of $500 million or more in seven to 10 years. Marcus Antebi, who founded the chain 2½ years ago, says he expects bottled green juice to become as ubiquitous someday as bottled water.
Organic Avenue is another juicery on the move. Private-equity giant KKR has invested in the eight-store Manhattan chain, in partnership with Jonathan Grayer of Weld North. “There are plenty of wealthy suburbs where Organic Avenue can thrive,” says Grayer, the former head of the Kaplan education business owned by Washington Post.
Grayer, who says he sometimes drinks juice as a meal substitute, thinks Organic Avenue can triple its store count in the next few years, pushing into other markets and even the packaged-beverage channel. “We are going to try to create a habitual user,” he says.


 Stephen Brashear/Getty Images
Sales at all U.S. juice bars and smoothie chains have nearly doubled since 2004, and totaled $2.04 billion in the year ended June 30, according to Juice Gallery Multimedia, an Alta Loma, Calif., consultant that tracks the food-service market. Juice Gallery’s Dan Titus, 58, was turned on to healthy juices when he developed cancer in his 20s, and credits the market’s recent growth largely to the entrance of fast-food operators such as McDonald’s (MCD) and Dunkin’ Brands(DNKN) into the fruit-smoothie business.
Juice Gallery’s data don’t include restaurant chains with fewer than 25 stores, however, so it fails to capture sales at smaller but rapidly growing raw-juiceries such as Juice Press, Organic Avenue, and Earthbar, a Los Angeles-based chain that operates 10 bars, eight of them at Equinox health clubs. Juice Generation, another eight-store New York-based start-up, also has installed bars at Equinox gyms.

Earthbar, started by Noah Bubman and his father Bernie, a pharmacist who once operated more than 200 Great Earth health-food stores, is planning to open 15 stores in Singapore and Malaysia in the next six months. Juice Generation is adding a ninth store in September. The company opened its first store, in Manhattan, in 1999.

JAMBA JUICE (JMBA) is the only publicly traded pure play in the juice-bar business, but there is nothing tasty about its shares’ performance. They peaked in 2006 at $12.25 and now change hands at $2.61, endowing the Emeryville, Calif.-based company with a meager market value of $181 million. Jamba is shifting its business model to 60% franchise-owned stores from 70% company-owned outlets in order to, yes, juice results.

Jamba began life in 1990 on a California beach as Juice Club, and today operates or franchises 773 juice and smoothie shops, mostly in the U.S. In March the company, known for its fruit smoothies, announced plans to launch a new concept store focused on healthier raw juices. Fruit-laden smoothies generally pack far more sugar and calories than juices made from leafy greens.

Scott Van Winkle, an analyst at Canaccord Genuity, notes Jamba’s company-owned same-store sales are expected to grow 4% to 6% this year. “You won’t find a food or beverage company that isn’t either doing something or thinking about doing something related to the health trend,” says the analyst, who rates Jamba Juice a Buy.

Juice It Up!, an Irvine, Calif.-based smoothie chain, is doing and thinking. The company said in January that it plans to retrofit its 90 stores with raw juice bars to capture the growing demand for nutritional juices. “We have been known as a smoothie chain that sells juice; now we want to be a juice bar that sells smoothies,” Carol Skinner, senior director of marketing and business development at owner Balboa Brands, told Nation’s Restaurant NewJust what are all these people drinking? Russell Simmons, co-founder of Def Jam Recordings, thinks he knows. “People are concerned about their health,” he says. “Food is a drug, and green juice promotes clarity and gives you energy.”

Simmons says he drinks green vegetable juices “morning, noon and night,” and keeps the refrigerator in his Maybach fully stocked with his favorite verdant beverages. “Everybody around me is juicing,” he adds, noting he has been able to find raw juice bars well beyond New York and L.A., in cities such as Baltimore and Detroit.

Simmons, whose Rush Communications invests in entertainment, media, fashion, and lifestyle projects, also says he has been studying the raw-juice business for six months with an eye toward a possible investment. “Just like Starbucks blew up, so could juices,” he says. (For the uninformed, the Urban Dictionary defines “blow up” as a hip-hop term for “becoming famous, successful, and respected within a short period of time.”)


Monika Kinsman, proprietor of Thrive Café, a raw and fresh-pressed eatery near the University district of Seattle, credits the 2010 documentary Fat, Sick and Nearly Dead for the recent surge of interest in all things juice-related. The movie chronicles the efforts of an overweight Australian filmmaker and former financier, Joe Cross, who travels across the U.S. for 60 days with a Breville juicer and a generator in tow, vowing to drink only fresh fruit and vegetable juice to lose weight and regain his health.
The story resonated with Kinsman, who opened her store in 2008, after her mother, a cancer patient, benefited from a diet of raw vegetable juices she drank at the Hippocrates Health Institute, an alternative health-care retreat in Florida. She says sales are growing by 60% a year.

Fashion designer Norma Kamali is another fresh-juice devotee. She adopted a raw and juice-based diet two years ago, and has been selling fresh-pressed juice at the Wellness Cafe in her midtown Manhattan store since 2009. “Customers love the juice,” she says. “It slows down the aging process and boosts your immune system.

FRESH VEGETABLE AND FRUIT JUICE might do all this and more — or not. The medical research is incomplete and inconclusive. Some health experts still question the role of nutrition in fighting diseases like cancer, and others worry about what’s missing when produce is pulverized and reduced to its liquid essence. Robert Post, deputy director of the Center for Nutrition Policy and Promotions at the U.S. Department of Agriculture, says “there is no compelling evidence” or settled science that juicing is healthier than simply eating raw fruits and vegetables.

One concern about fresh-pressed juices, in particular, is that they aren’t pasteurized. This increases the potential for contamination by pathogens, which can cause illness. Although many smaller juice bars abide by strict sanitary guidelines and label refrigerated bottles with sell-by dates, not all outlets follow these procedures. Evolution Fresh uses high-pressure processing, a nonthermal pasteurizing process that can extend the shelf life of fresh-pressed fruit and vegetable juices to about 45 days from the typical two or three for unpasteurized products. The company claims the juice loses none of its taste or enzymes and micronutrients.

Only this much is certain: Juicing is a lot better for you than eating a Big Mac and fries or Taco Bell’s carne asada. “The closer you can get to a plant-based diet, the healthier it is for you,” says Dr. Woodson Merrell, chairman of the Department of Integrative Medicine at Beth Israel Medical Center in New York. “Juicing is a nice way to do that.”

A Matter of Taste

Just how shocking is it? Barron’s ran an admittedly unscientific taste test last week, in which 17 staff members sampled an array of fresh vegetable juices, ranked them on taste and overall appeal, and supplied additional commentary about the experience. We initially had planned to do a three-day office juice cleanse, a liquid-diet regimen that supposedly goes down easier when the other folks at the water cooler are in on the plan. But common sense prevailed, given the unknown effects of solid-food deprivation on magazine production.

Barron’s staffers sampled green-vegetable combinations from Jamba Juice, Juice Generation, Naked Juice, Organic Avenue, and the Juice Press. Not surprisingly, the sweeter smoothie products — Green Machine from Naked and Apple ‘n Greens from Jamba, which doesn’t have a pure vegetable potion — won hands down in the taste department.


Of the three raw juices from local boutiques, our taste panel favored Doctor Green from the Juice Press — a mixture of pineapple, apple, lemon, ginger, and kale. One quaffer said the Green LOVE juice (the love stands for “live organic vegan experience”) from Organic Avenue had “an unapologetic vegetable taste,” but it wasn’t clear whether that was a compliment or a critique. Another said Green LOVE had a “refreshing, healthy taste without provoking the gag reflex” — high praise, indeed.

Juice Generation’s Sweet Greens mixture of kale, spinach, parsley, watercress, and apple had no big fans. Said one sipper: “This must be what kissing a cow tastes like.”

Some folks go bananas over vegetable juice, but many who try it agree it’s an acquired taste. “Your taste buds adapt,” says the designer Norma Kamali, a green-juice devotee. “Most people absorb the shock of a new taste called real food.”


Meal Monday’s. Citrus-Baked Salmon With Asparagus

Citrus-Baked Salmon With Asparagus

What luscious flavors in this dynamite combination of citrus, salmon, garlic, balsamic reduction, and more! A palate pleaser for Pritikin and nonPritikin guests alike!


Serves 6

  • 2 oranges, juiced
  • 2 lemons, juiced
  • 1 lime, juiced
  • ¼ cup chopped fresh garlic
  • 3 sprigs of fresh thyme, leaves picked and chopped
  • ½ teaspoon black peppercorns, ground
  • 2 Tablespoons no-salt-added Dijon mustard
  • 1½ pounds fresh salmon, portioned into 4-ounce servings
  • 1½ Tablespoons Pritikin Fish Seasoning *
  • 2 Tablespoons balsamic reduction **
  • ¼ cup chopped Italian parsley


  1. Pre-heat oven to 450 degrees.
  2. In a small bowl, combine citrus juices, garlic, thyme, pepper, and mustard.
  3. Coat salmon with Pritikin Fish Seasoning. In a large nonstick skillet over a hot flame on the stove, sear salmon on cut side until brown, about 2 minutes.
  4. Flip salmon, and pour citrus marinade over it. Immediately transfer salmon to oven, and bake for 8 to 10 minutes.
  5. While fish is baking, steam asparagus. (Place your asparagus spears in a steamer basket inserted into a pot that contains 1 to 2 inches of boiling water. Cover, and steam till spears are bright green, usually about 3 to 8 minutes).
  6. When fish is cooked, drizzle with balsamic reduction and Italian parsley. Serve immediately with steamed asparagus.

* To make your own Pritikin Fish Seasoning, combine equal parts onion powder, garlic powder, dry dill weed, granulated lemon, and paprika. Or order our chefs’ Pritikin Fish Seasoning in the Pritikin Online Store.

** To make a balsamic reduction, pour regular balsamic vinegar into a small pot, bring to a boil, lower flame, and simmer till reduced by half.

#elainehastings  #mealmondays

Thanks Pritikin!

This is what I call staying “in the game”! Roald, age 48, sets out for London 2012

Roald, age 48, sets standard for London 2012

By Andrew Franczak

 A 48-year-old javelin thrower from Broxbourne, who has set himself the ambitious goal of qualifying for the London 2012 Olympics, is proving that age may not be a barrier to his dream by setting a new world record.

Roald Bradstock, a former member of Enfield and Haringey Athletic Club, is based in the United States and drove 500 miles from his home in Atlanta to compete in his first event of the season at the National Training Center in Clermont, Florida.

In only his second throw of the competition Bradstock threw 71.83m, breaking the UK Masters record of 71.51m held by Peter Yates in 1999.

It also surpassed his World Age (48) record of 71.07m set last May.

Remarkably, the throw could be enough to get him entry into the 2012 Aviva Trials and UK Championships – which will act as a selection stepping stone for London 2012 later that summer.

“That distance should qualify me now for my eighth trials when I will be 50 years old,” Bradstock told the Mercury. “I believe I’m the first person to do this.”

#elainehastings #FF #teamliquid
Team Liquid – Nutrition Advisor

Summer Vacation Helps the Body; Make Yours Healthy

Summer Vacation Helps the Body; Make Yours Healthy

Summer is vacation time. As a nutritionist and registered dietitian, I advocate for all the facets of healthy lifestyles, and near the top of the list is substantial time off from the daily grind. Don’t underestimate the importance of a vacation; your body actually needs the break, no matter what your circumstances are.

Daily life hurls all sorts of small stresses at us. The hormones released during short-term stressful situations actually help us to make quick decisions and avoid trouble. But too many of those hormones can actually deteriorate the cardiovascular system.

If you’re already at risk for heart disease, or have some risk factors working against you, the last thing you want to do is stay on the stress train. Most doctors will tell you your body needs a vacation. And by this, they don’t mean hanging out at the mall near the house, with your cell phone. A complete change of scenery and routine is what’s required to help the body rejuvenate and heal.

If you’ve got a Type A person in your world, put this article in front of that person and recommend a true getaway: no office politics, no irritating neighbors, no repairs that need to be made.

Next, don’t set up yourself for added stress when you get home. One week of weight gain can take months to lose, and every time you button tight pants, you’ll feel a twinge of disappointment in yourself.
Make a commitment to having a healthy vacation. Get in the mindset that you’re leaving for health reasons, and you want to feel as good as possible upon your return.

This is not to say you can’t indulge a little bit – an occasional “cheat” day is a good idea even at home. But promising yourself true rest, some form of pleasurable exercise and relatively healthy food can really start an exciting (and beneficial) new phase of your life.

Here are some tips which will help you avoid vacation weight gain. If you’ll have access to a kitchen, take your George Foreman grill and electric skillet and go to the grocery store. You’ll save a fortune, which you can spend on activities and attractions.

In many hotels, you can request a mini fridge and microwave, even if they’re not normally in the room. During a recent Orlando conference, the Ritz-Carlton didn’t even charge me for requesting either item.  So I had all the health foods and drinks with me that I wanted, and spent far less eating out.

Odds are high you’ll patronize restaurants on vacation. Commit three rules to memory and they will make a big difference in your waistline over the coming years.
1. Never, never, never get regular salad dressing. Request a low-fat dressing.
2. Always, always, always ask for the salad dressing on the side.
3. No no no fried foods; order baked, boiled, broiled or blackened. Fast food is a trap – avoid it if possible, but if not, steer clear of fried foods, cheese and fatty condiments.

If you’re staying in a hotel with free continental breakfast, stay away from the pastries, doughnuts and hash browns. Instead, choose whole-grain breads and cereals, low-fat yogurt, fruits, and eggs (a good source of protein). Keep in mind you can still make oatmeal with the in-room coffee maker.

Also plan your vacation to include physical activity. If you’ll be in an urban area, check online for Ys, family parks or a family rec center. We try to plan activities within our vacation that are fun physical components, such as bike riding. Take a hike, play basketball, do a quick workout, and try something new. Even things you’re bad at (badminton, anyone?) create fun family memories while setting a healthy pattern.


Team Liquid – Nutrition Adviser



March 2023
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