Seafood Salad

seafood saladHere’s a fresh change from tuna salad, made colorful and healthy with the addition of vitamin C-rich bell peppers. Be sure to pick over the crab meat to remove any small bits of cartilage. If you like, use kitchen shears to snip the chives.


  • 1/4 cup(s) mayonnaise
  • 1 medium lemon
    juiced (use 2 tablespoons)
  • 2 teaspoon mustard, Dijon
  • 1 pounds crabmeat, jumbo lump, canned
  • 1 medium pepper(s), red, bell
  • 1 medium pepper(s), yellow, bell
  • 1/4 cup(s) chives, fresh
  • 1/4 cup(s) parsley, fresh
  • salt
    to taste
  • peppercorns, black
    freshly ground, to taste
  • 8 cup(s) lettuce, mixed greens
    baby greens preferred


  • In a serving bowl, combine the mayonnaise, lemon juice, and mustard. Fold in the crab meat, bell peppers, chives, and parsley. Season with salt and pepper to taste.
  • Divide the salad greens among 4 salad bowls. Spoon the crab salad over the greens and serve.

Reference: South Beach Diet Recipe


Diet vs Exercise

You know you should exercise and eat healthfully to keep your weight in check. The thing is, research suggest that when people devote time to one healthy habit, they spend less time on the other . So which is more important if you’re worried about your waistline: your workout or your diet? Turns out, people who think that diet is the most important factor in weight control tend to have a lower body mass index (BMI) than those who believe that exercise is the key, according to six new studies published in the journal Psychological Science.

BMI (Body Mass Index) English Units: BMI = Weight (lb) / (Height (in) x Height (in)) x 703


On the flip side, if you believe that eating a healthy diet is the best way to maintain your weight, you might worry less about exercise—but closely watch what you eat. And that’s smart, especially because most people grossly underestimate the amount of calories they consume, says McFerran.

The problem: Many people think they can work off extra pounds—but there’s a ton of scientific evidence to support the fact that changing your diet is a more effective way to drop weight, says McFerran. “If we eat a 3000-calorie lunch, nearly no one has enough free time in the rest of the day to exercise it off,” he says.

Luckily, McFerran’s best advice for weight control doesn’t take much time: Steer clear of foods that are high in calories, and trade large plates and bowls for smaller ones to ensure you fill them with more restrained portions.

That said, you should probably hold onto your gym membership, too. Although it’s tough to slim down with exercise alone, staying active does help with weight control—and it’s absolutely crucial for your health, says Keri Glassman, RD, a Women’s Health weight loss expert. Not only does exercise produce endorphins that increase your metabolic rate and motivate you to eat better—it also supports heart health, strengthens your bones, helps you sleep, decreases stress, and boosts mental health. All awesome reasons to hit the gym when you can!

Reference: Women’s Health

1500 Calorie 30 Day Meal Plan

Meal planningDAY 18
Wednesday Meal

Lean Eggs and Ham
1 large grapefruit


0% fat Greek yogurt
1 banana


Gobbleguac Sandwich


1 piece of string cheese


Steamed Snapper with Pesto
1 cup of brown rice
2 cups of broccoli

Fresh Start

Morning Inspirations…… Getting up every morning is a blessing and it lets me know that God has not given up on me and I should not drag my feet and give up on the path that he has designed for me. Wake up and always HIT the FLOOR RUNNING!!!!

fresh startIn the words of iamrennyren…..Do you realize that each morning you wake up you get a fresh new start!!! You get a chance to advance further in life, a chance to fix your mistakes, tell someone you love then and make history another day. A lot of us don’t take advantage of this, and we just let the day pass us by doing nothing. If you have dreams, you have to get up and make it happen, show God that your taking the first steps into the life you want him to provide for you. You gotta go get it if you want it.

Therefore if any man be in Christ, he is a new creature old things are passed away; behold all things are become new….2Corinthians 5:17