Tag Archives: balanced

Weekly Tips for April 18, 2011

Posted on 17. Apr, 2011 in Uncategorized

No matter where you live, a weekend of no plans and hanging with the family (at the park, beach, river or hiking) is so rejuvenating not only for Mamma, but the whole family, too.  No rushing, no divide and conquer, just “go with the flow”.  While you are perusing your multi-colored and post it note covered calendar to find that open weekend, here are the tips. (more…)

Weekly Tips for April 11, 2011

Posted on 11. Apr, 2011 in Uncategorized

For those returning from Spring Break, did your bundles of joy jump out of bed this morning ready to go back to school? Or did they drag, whine and ask to have another week?  Even my kindergartner, who adores school, asked if he could have one more week.  So, it is back to the grind for some and anticipation of your upcoming Spring Break.  How did/do you plan on spending the week?  Visiting family, vacation, at home or staycation?  While you are pondering this, here are the tips. (more…)

Spinach & Cheese Calzones

Posted on 11. Apr, 2011 in Food

The combination of onions, mushrooms, and fresh spinach packs a serving of veggies into each of these easy, impressive calzones. We found that a pizza cutter works well for dividing the refrigerated dough into 4 equal portions.


1 (10-ounce) can refrigerated pizza crust

Cooking spray

4 garlic cloves, minced

4 cups spinach leaves

8 (1/8-inch-thick) slices Vidalia or other sweet onion

1 1/3 cups sliced cremini or button mushrooms

3/4 cup (3 ounces) crumbled blue cheese


Preheat oven to 425°.

Unroll dough onto a baking sheet coated with cooking spray; cut into 4 quarters. Pat each quarter into a 6 x 5-inch rectangle. Sprinkle garlic evenly over rectangles. Top each rectangle with 1 cup spinach, 2 onion slices, 1/3 cup mushrooms, and 3 tablespoons cheese. Bring 2 opposite corners to center, pinching points to seal. Bring remaining 2 corners to center, pinching all points together to seal. Bake at 425° for 12 minutes or until golden.

Nutritional Information

Amount per serving – This recipe makes 4 servings.

 Calories: 297

Calories from fat: 28%

Fat: 9.1g

Saturated fat: 4g

Monounsaturated fat: 3.2g

Polyunsaturated fat: 1g

Protein: 13.4g

Carbohydrate: 40.7g

Fiber: 5.1g

Cholesterol: 16mg

Iron: 3.8mg

Sodium: 818mg

Calcium: 180mg

Scrumptious Meatloaf

Posted on 30. Jan, 2011 in Food

Heart Healthy Recipe from Tri-City Medical Center.


1 lb ground beef, extra lean or ground turkey

1/2 cup (40z) tomato paste

1/4 onion, chopped

1/4 cup green peppers

1/4 cup red peppers

1 cup tomatoes fresh, blanched chopped

1/2 teaspoon mustard – low sodium

1/4 teaspoon black pepper

1/2 teaspoon hot pepper, chopped (optional if making for family with small kids)

2 cloves garlic, chopped

2 stalks scallion, chopped

1/2 teaspoon ground ginger

1/8 teaspoon ground nutmeg

1 teaspoon orange rind, grated

1/2 teaspoon thyme, crushed

1/4 cup bread crumbs, finely grated.


Mix all ingredients together. Place in 1 lb loaf pan (preferably with drip rack) and back covered at 350 degrees for 50 minutes. Uncover pan, continue baking 12 minutes.

Spinach and Sun-Dried Tomato Fritttata from Golden Door Spa

Posted on 31. Oct, 2010 in Food

This dish, from Golden Door executive chef Dean Rucker, only feels indulgent.


Vegetable oil cooking spray

2 teaspoon olive oil

1 small shallot, chopped

1 cup packed fresh spinach, chopped

4 whole eggs

4 egg whites

8 sun-dried tomato halves, chopped

1/2 cup grated Asiago

2 tablespoon chopped fresh basil

1/4 teaspoon salt

1/8 teaspoon freshly ground black pepper

4 slices whole-wheat toast

2 cups fresh berries


Heat oven to 425°. Coat 4 small baking dishes with cooking spray. Set aside. Heat oil in a large pan over medium heat. Cook shallot until soft but not brown, 2 to 3 minutes. Add spinach; cook 2 to 3 minutes. Remove from heat.

Lightly whisk eggs and egg whites in a bowl. Stir in sun-dried tomatoes, cheese, basil, spinach mixture, salt and pepper. Spoon into baking dishes; bake until firm in the center, 12 to 14 minutes. Serve each with 1 slice toast and 1/2 cup berries.

Easy Isometric Workout

Posted on 04. Oct, 2010 in Fitness

Hold It Right There!

You’re going to love this: One way to get a slimmer figure is by simply standing still. It’s a strength-training style called isometrics, and it’s a great way to sculpt and tone your body.

Here’s how it works: Instead of lifting and lowering your body or a weight, you hold yourself in a fixed spot.  It creates definition while strengthens the smaller muscles and muscle fibers that have to work harder to keep you stabilized.

Do this total-body workout three days a week. Starting with the first exercise, hold the position for 60 seconds, rest for 30 seconds, and then repeat the exercise three to five more times.

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Plank with Glute Squeezedotted line

Isometric Lateral Raisedotted line

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Isometric Wall Squat

Plyometerics are back with a new twist.

Posted on 19. Sep, 2010 in Exercises

Plyometrics: Jump on It!

This explosive plyometrics workout will get you a fierce physique–fast!  Here’s some news to make you kick up your heels: A smokin’ hot bod may be just a hop, skip, and a jump away. Some of the best workouts for women incorporate superfast explosive movements to fire up your fitness level by improving your coordination and agility. And one University of Nebraska study found that participants who improved their vertical jump also logged significantly faster 10-K running times. Even better: All that bounding and leaping builds lean muscle mass, your express ticket to a sleeker shape. (more…)

Stress Busting Snacks

Posted on 06. Sep, 2010 in Food

7 Stress-Busting Snacks

Everyone has their own way of coping with stress. Sure, exercise, meditation, and spending time doing activities you love are great for combating stress — but more often than not, the only thing we want to do is eat. And that’s not necessarily a bad thing. In fact, what you snack on can actually help curb your stress, control your mood, and make you feel better almost instantly! So we talked with Marilyn Tanner, RD, a Missouri-based spokesperson for the American Dietetic Association, and asked her to recommend her favorite stress-busting snack ideas. (more…)

Weekly Tips for September 6, 2010

Posted on 06. Sep, 2010 in Uncategorized

Tips from RockIt Mom:


While on “summer break”, we all got a little lack in packaging our “beach food” and running the AC in the car on full power.  Since it is time to get everyone back into a routine, include yourself, your family, and your “green” self.   (more…)

Weekly Tips for August 1, 2010

Posted on 01. Aug, 2010 in Uncategorized

Tips from RockIt Mom:

Well, just as we finally get some true summer weather, we roll into August! For some school starts in less than 2 weeks for others at the end of the month.  Let’s make the most of whatever time we have left and ENJOY–ENJOY–ENJOY!!  Go Dawn Patrol and have breakfast at the beach, hike that trail you have been wanting to do ALL summer, make that new recipe, eat outside EVERY night.  What are you doing to make the most of your summer break?