Healthy Meals

Penne Shrimp & BroccoliPenne Shrimp & Broccoli


1 lb frozen shrimp, thawed, peeled and deveined

1 (16 oz) package frozen broccoli florets

12 oz penne pasta, whole wheat

3 garlic cloves, minced

1/4 cup onion, chopped

2 Tbsp butter

2 Tbsp olive oil

1/4 tsp salt

1/4 cup grated Parmesan cheese


  1. Cook pasta according to package directions. Drain.
  2. In large skillet, saute garlic and onion in butter, oil and salt until tender.
  3. Add broccoli and cook on medium heat until heated (approximately 6 minutes).
  4. Add shrimp and cook an additional 4-5 minutes, or until shrimp is pink and broccoli is tender.
  5. Stir in pasta and sprinkle with Parmesan cheese. Serve.

Nutritional Information

  • Calories:    620
  • Dietary Fiber: 10g
  • Protein: 37g
  • Cholesterol: 190g
  • Carbohydrates: 71g

Recipe courtesy of:


Healthy Fried Chicken

healthy fried chickenDid you know that an average of 6 fried hot wings will give you:
One day’s dose of calories (1260)
Two days dosage of cholesterol (360 mg)
2.5 days of sodium (3660 mg)
Two days dosage of fat (86 g)

The crunchy coating is what seals in the juices, giving this Southern standard its finger-licking flavor. Too bad it also absorbs so much fat.

But, by stripping the bird of its skin, baking instead of frying, and ditching the batter for panko crumbs, our crispy cheat carves off 240 calories and 22 grams of fat per serving.


• 1 1/2 cup(s) buttermilk
• 1/2 teaspoon(s) ground red pepper (cayenne)
• 3/4 teaspoon(s) salt
• 1  (3-pound) cut-up chicken, skin removed from all pieces except wings
• 1 1/2 cup(s) panko (Japanese-style) bread crumbs
• 1 teaspoon(s) grated fresh lemon peel


1. In large self-sealing plastic bag, place buttermilk, ground red pepper, and 3/4 teaspoon salt; add chicken pieces, turning to coat. Seal bag, pressing out excess air. Refrigerate chicken at least 1 hour or preferably overnight, turning bag over once.

2. Preheat oven to 425 degrees F. Spray 15 1/2″ by 10 1/2″ jelly-roll pan with nonstick spray. In large bowl, combine panko and lemon peel.

3. Remove chicken from marinade, shaking off excess. Discard marinade. Add chicken pieces, a few at a time, to panko mixture, turning to coat. Place chicken in prepared pan.

4. Bake 30 to 35 minutes or until coating is crisp and juices run clear when thickest part of chicken is pierced with tip of knife. For browner coating, after chicken is cooked, turn oven to broil. Broil chicken 5 to 6 inches from source of heat 1 to 2 minutes or until golden.


(Per serving): Calories 305, Total Fat 9g, Saturated Fat 3g, Cholesterol 101m, Sodium 370mg, Total Carbohydrate 16g, Dietary Fiber 1g, Sugars 0, Protein 36g

Recipe Courtesy of

Six Cholestrol Myths

cholesterol2Do you know what your cholesterol levels mean, or the difference between good and bad cholesterol? Clearing up your confusion and understanding the dangers of high cholesterol  can help you keep your levels within a healthy range, lowering your chances of heart disease, heart attack, and stroke. Meanwhile, everyone 20 years and older should get a cholesterol test once every five years — it’s a simple blood test that your primary care physician can order to determine if you have high cholesterol levels.

1. Cholesterol is a bad thing. Your body needs cholesterol to function; it keeps cell membranes stable and aids in the production of certain hormones. Cholesterol only becomes a problem when too much of it circulates in the blood and builds up inside arteries, leading to a condition known as atherosclerosis. If too much cholesterol builds up, that artery becomes blocked, and a heart attack or stroke can occur.

2. Everyone should aim for the same cholesterol levels. “There’s not one particular number for everyone. According to Dr. Williard, People with no risk factors — such as being a smoker, having diabetes, or having high blood pressure — should try to get their levels of LDL, or “bad” cholesterol, under 160 mg/dL. High LDL cholesterol is a risk factor for heart disease. High levels of HDL, or “good” cholesterol, on the other hand, protect against heart disease and are desirable. However, if you have two or more risk factors for heart disease, your LDL cholesterol should be under 130 mg/dL. Those who already have heart disease, or those who have diabetes, should aim even lower, for LDL levels under 100 mg/dL.

3. High cholesterol is caused mostly by diet. The biggest factor in a person’s cholesterol levels is hereditary. The liver is supposed to remove excess cholesterol from the body, but genetics play a large part in its ability to keep cholesterol at a healthy level. For those people whose livers are just slightly under par, a healthier diet can be the solution, reducing cholesterol levels by 10 to 15 percent.

4. It’s always better to control your cholesterol through diet alone than with medications and diet. While this may be an option for people whose cholesterol levels are only slightly elevated, those with significantly high cholesterol levels or a history of vascular disease (like atherosclerosis) may need something extra, like a statin, to lower their cholesterol.

5. Margarine is better for cholesterol levels than butter. Margarine is made from vegetable oil, so it contains no cholesterol, unlike butter, which is made from dairy products. margarine is also high in trans fatty acids — substances that raise your LDL cholesterol while lowering the levels of HDL cholesterol in your blood, putting you at risk for heart disease and stroke. A healthier option: monounsaturated fats like olive oil and canola oil, which can lower your “bad” cholesterol levels.

6. Children can’t have high cholesterol. “Like adults, if their liver works partially, their cholesterol may be elevated. However, he adds, when children with high cholesterol become adults, they are more likely to experience cardiovascular problems at a younger age than their peers. As with adults, children can lower their high cholesterol levels somewhat by exercising regularly and following a diet rich in fruits, vegetables, and foods low in saturated fat.

Reference: Everyday Health

What does your waistline say about you?

There is an medical condition so obvious that a physician can  diagnose without performing a single diagnostic test. It can be spotted in an instant.  It’s so common that it is seen everywhere — at malls, in restaurants, on the golf course, and strolling down the street. It has reached epidemic proportions in the United States. I’m sure you’ve seen it, too, among your family and friends, and maybe when you look in the mirror. It’s your waistline!!!!

The condition has many names but the two that rings the loudest bells are heart disease and diabetes.  According to Dr. Arthur Agatston, there’s one clue that’s a dead giveaway: It’s your waistline. One of my colleagues says that when a patient’s belly is the first body part to enter his office, the diagnosis is made. If you have gained weight in middle age and most of it is in your belly, you are likely part of the American epidemic of pre-diabetes. And if you don’t start eating better and exercising, full-blown diabetes will almost certainly be in your future. After a meal, it is the job of insulin to help transport fats as well as sugar from the blood into the tissues. As you develop insulin resistance, fats accumulate in your bloodstream and hang around much longer than usual. During this time, changes in your blood fats occur — your LDL (bad cholesterol) particles and your HDL (good cholestrol) particles become smaller and your total HDL is reduced. These changes are also associated with high blood fat levels measured in the form of triglycerides. The fact that these fats are in your bloodstream longer also favors their accumulation in the vessel walls.

So, if you have gained predominantly belly fat as an adult and there is diabetes in your family (even if it occurred in a parent or grandparent late in life), you probably are insulin resistant and have pre-diabetes. The diagnosis of pre-diabetes is made if you meet three of the five following criteria:

  • Central obesity: A waist circumference of greater than 40 inches for men and 35 inches for women
  • Elevated triglycerides: Greater than or equal to 150 mg/dL
  • Low total HDL: Less than or equal to 40 mg/dL for men and less than or equal to 50 mg/dL for women
  • Elevated blood pressure: Systolic blood pressure of greater than or equal to 130 mm Hg and diastolic blood pressure of greater than or equal to 85 mm Hg
  • Elevated fasting glucose: Greater than or equal to 100 mg/dL

Reference: Everyday Health, Arthur Agatston

Honey and Cinnamon

Honey and CinnamonGreat information!!

Cinnamon and Honey…!Drug companies won’t like this one getting around. Facts on Honey and Cinnamon:
It is found that a mix of honey and cinnamon cures most diseases. Honey is produced in most of the countries of the world. Scientists of today also note honey as very effective medicine for all kinds of diseases. Honey can be used without side effects which is also a plus.Today’s science says that even though honey is sweet, when it is taken in the right dosage as a medicine, it does not harm even diabetic patients. Researched by western scientists:

HEART DISEASES: Make a paste of honey and cinnamon powder, put it on toast instead of jelly and jam and eat it regularly for breakfast. It reduces the cholesterol and could potentially save one from heart attack. Also, even if you have already had an attack studies show you could be kept miles away from the next attack. Regular use of cinnamon honey strengthens the heart beat. In America and Canada, various nursing homes have treated patients successfully and have found that as one ages the arteries and veins lose their flexibility and get clogged; honey and cinnamon revitalize the arteries and the veins.

ARTHRITIS: Arthritis patients can benefit by taking one cup of hot water with two tablespoons of honey and one small teaspoon of cinnamon powder. When taken daily even chronic arthritis can be cured. In a recent research conducted at the Copenhagen University, it was found that when the doctors treated their patients with a mixture of one tablespoon Honey and half teaspoon Cinnamon powder before breakfast, they found that within a week (out of the 200 people so treated) practically 73 patients were totally relieved of pain — and within a month, most all the patients who could not walk or move around because of arthritis now started walking without pain.

BLADDER INFECTIONS: Take two tablespoons of cinnamon powder and one teaspoon of honey in a glass of lukewarm water and drink it. It destroys the germs in the bladder….who knew?

CHOLESTEROL: Two tablespoons of honey and three teaspoons of Cinnamon Powder mixed in 16 ounces of tea water given to a cholesterol patient was found to reduce the level of cholesterol in the blood by 10 percent within two hours. As mentioned for arthritic patients, when taken three times a day, any chronic cholesterol-could be cured. According to information received in the said Journal, pure honey taken with food daily relieves complaints of cholesterol.

COLDS: Those suffering from common or severe colds should take one tablespoon lukewarm honey with 1/4 spoon cinnamon powder daily for three days. This process will cure most chronic cough, cold, and, clear the sinuses, and it’s delicious too!

UPSET STOMACH: Honey taken with cinnamon powder cures stomach ache and also is said to clear stomach ulcers from its root.

GAS: According to the studies done in India and Japan, it is revealed that when Honey is taken with cinnamon powder the stomach is relieved of gas.

IMMUNE SYSTEM: Daily use of honey and cinnamon powder strengthens the immune system and protects the body from bacterial and viral attacks. Scientists have found that honey has various vitamins and iron in large amounts. Constant use of Honey strengthens the white blood corpuscles (where DNA is contained) to fight bacterial and viral diseases.

INDIGESTION: Cinnamon powder sprinkled on two tablespoons of honey taken before food is eaten relieves acidity and digests the heaviest of meals

INFLUENZA: A scientist in Spain has proved that honey contains a natural ‘Ingredient’ which kills the influenza germs and saves the patient from flu.

LONGEVITY: Tea made with honey and cinnamon powder, when taken regularly, arrests the ravages of old age. Use four teaspoons of honey, one teaspoon of cinnamon powder, and three cups of boiling water to make a tea. Drink 1/4 cup, three to four times a day. It keeps the skin fresh and soft and arrests old age. Life spans increase and even a 100 year old will start performing the chores of a 20-year-old.

RASPY OR SORE THROAT: When throat has a tickle or is raspy, take one tablespoon of honey and sip until gone. Repeat every three hours until throat is without symptoms.

PIMPLES: Three tablespoons of honey and one teaspoon of cinnamon powder paste. Apply this paste on the pimples before sleeping and wash it off the next morning with warm water. When done daily for two weeks, it removes all pimples from the root.

SKIN INFECTIONS:Applying honey and cinnamon powder in equal parts on the affected parts cures eczema, ringworm and all types of skin Infections.

WEIGHT LOSS:Daily in the morning one half hour before breakfast and on an empty stomach, and at night before sleeping, drink honey and cinnamon powder boiled in one cup of water. When taken regularly, it reduces the weight of even the most obese person. Also, drinking this mixture regularly does not allow the fat to accumulate in the body.

CANCER: Recent research in Japan and Australia has revealed that advanced cancer of the stomach and bones have been cured successfully. Patients suffering from these kinds of cancer should daily take one tablespoon of honey with one teaspoon of cinnamon powder three times a day for one month.

FATIGUE: Recent studies have shown that the sugar content of honey is more helpful rather than being detrimental to the strength of the body. Senior citizens who take honey and cinnamon powder in equal parts are more alert and flexible. Dr. Milton, who has done research, says that a half tablespoon of honey taken in a glass of water and sprinkled with cinnamon powder, even when the vitality of the body starts to decrease, when taken daily after brushing and in the afternoon at about 3:00 P.M., the vitality of the body increases within a week.

BAD BREATH: People of South America, gargle with one teaspoon of honey and cinnamon powder mixed in hot water first thing in the morning so their breath stays fresh throughout the day.

HEARING LOSS: Daily morning and night honey and cinnamon powder, taken in equal parts restores hearing.

What is a Healthy Lifestyle???

Before you decide bite into that next fried greasy burger with bacon and cheese on top with a side of cheesy fries. Take a moment to think about what is this going to do to my body now and in the future…will my body survive this delicious meal that I am oh so craving???


What is Cholesterol????

Cholesterol is a waxy substance produced by the liver and found in certain foods. Cholesterol is needed to make vitamin D, some hormones, build cell walls, and create bile salts that help you digest fat. Your liver produces about 1,000 milligrams of cholesterol a day, enough cholesterol so that if you never touched another cheese fry, you’d be OK. Lipids are fats that are found throughout the body. Cholesterol, a type of lipid, is found in foods from animal sources. This means that eggs, meats, and whole-fat dairy products (including milk, cheese, and ice cream) are loaded with cholesterol — and vegetables, fruits, and grains contain none.


In order for cholesterol to travel through the bloodstream it has to combine with proteins. These proteins pick-up cholesterol and transport it to different parts of the body. When this happens, the cholesterol and protein form a lipoprotein together. Cholesterol levels should be measured at least once every five years in everyone over the age of 20. The screening test that is a blood test called a lipid panel.

cholestrolThe two most important types of lipoproteins are high-density lipoproteins (or HDL) and low-density lipoproteins (or LDL). You’ve probably heard people call LDL cholesterol “bad cholesterol” and HDL cholesterol “good cholesterol” because of their very different effects on the body. The LDL cholesterol can clog the walls of your arteries and increase your chances of getting heart disease. That is why LDL cholesterol is referred to as “bad” cholesterol. Once the walls of your arteries are clog it will keep the blood from flowing through the body the way it should. The lower your LDL cholesterol number, the lower your risk, anything less than 100 is ideal and any number between 130-159 is boarderline high. On the other hand, HDL cholesterol removes cholesterol from the blood vessels and carries it back to the liver, where it can be processed and sent out of the body. the higher the number, the lower your risk. This is because HDL cholesterol protects against heart disease by taking the “bad” cholesterol out of your blood and keeping it from building up in your arteries.

I know its hard to avoid cholesterol because so many foods contain it but I’m not asking you or telling you to STOP eating foods that contain cholesterol I just want you to be aware of what Cholesterol is and how it can affect your heart…Now that you know what are you going to do about it and have you checked your cholesterol levels?



What is A Healthy Lifestyle????

When people say they would like to have a healthier lifestyle, what do they really mean?  A Healthier Lifestyle is not just exercising to lose weight or eating healthier,it’s about monitoring diseases that can have a serious effect on a person’s health. For example your blood pressure, cholesterol and blood sugars.

blood pressureTaking a blood pressure reading is a test performed with a blood pressure monitor to measure the pressure within your arteries. Blood pressure is measured with two numbers: systolic pressure (the top number) which is the pressure when your heart beats, and diastolic pressure (the bottom number) which is the pressure when your heart is relaxed. The ideal blood pressure reading is 120/80 and blood pressure within the ranges of 120-139/80-89 mm Hg is technically considered normal but “pre-hypertensive,” meaning that it puts you at risk of developing hypertension ( high blood pressure), in the future.

Blood pressure readings can be affected by factors like:

  • Smoking
  • Coffee or other caffeinated drinks
  • A full bladder
  • Recent physical activity
  • Obesity
  • Day to Day stressors (emotional state)

In order to monitor all three of these health risk that can cause a serious health effect, you must see your physician to get a baseline health assessment.

high cholesterol

Tomorrow…… I will discuss what is Cholesterol and what factors will affect Cholesterol.