Sunday, July 25, 2010

Yummy Pasta

Penne with Broccoli Rabe and Ricotta


  • 1  bunch  broccoli rabe
  • 12  ounces  whole-wheat penne
  • 1  tablespoon  extra-virgin olive oil
  • 2    lean Italian turkey sausages, casings removed
  • 1/2  medium  red onion, thinly sliced
  • 1    garlic clove, sliced
  • Small  pinch  crushed red pepper flakes
  • 2  tablespoons  tomato paste
  • 1/4  cup  part-skim ricotta
  • 2  tablespoons  grated Parmesan
  • Salt


  1. Bring a large pot of salted water to a boil. Add the broccoli rabe; cook for 4 minutes. Transfer the broccoli rabe to 

    a colander. When it's cool enough to handle, chop into bite-size pieces.

  2. Add the penne to the same pot of boiling water and cook until soft. Reserve 1/2 cup of the pasta cooking water before draining the penne.

  3. Meanwhile, heat the olive oil in a large skillet over medium heat. Add the sausages, onion, garlic and red pepper flakes and cook, crumbling the sausage with a wooden spoon, until browned, 8 minutes. Add the chopped broccoli rabe and saute until tender, about 2 more minutes. Add the tomato paste and cook, stirring until well combined, about 1 minute.

  4. Adjust the heat to low and add the pasta to the skillet. Toss to combine the ingredients, adding a little of the reserved cooking water if the mixture seems dry. Stir in the ricotta and Parmesan, take the pan off the heat, and toss well. Serve immediately.

Nutrition Facts:
342 calories
18g protein
47g carbs
8g fat
2 g fiber

Monday, July 19, 2010

Because I needed a reminder

Water. We know what it's made of, we know our body needs it and we know that most of us, quite frankly, just don't drink enough of it.

I have slacked off with my drinking of water the past few days. Instead I have been drinking coke. I decided I needed to refresh my memory of why I gave up soft drinks and started drinking water.

1. Lets begin by realizing that our bodies are about 70% water. This varies depending on the individual- muscle holds more water than fat so the more fit you are, the more water you need.

2. Our brains, muscles, lungs, blood and organs need water in order to function. (Regulate temp, function, lubrication for joints and removes toxins).

3. Your lungs expel between 2 and 4 cups of water per day just by breathing.

What are the health benefits?

1. It makes you feel full. Most of those "hunger pains" you feel throughout the day are actually a sign of dehydration. Drink a glass of water when you first feel those- you would be surprised.
                            -(benefit: you eat less)
2. Water helps the body function properly.
                            -(benefit: more energy, ability to focus clearly, overall feeling better because the removal
                             of toxins)

How much water?

1. This varies depending on the individual.
2. For every 20 min of exercise you need an additional 8 oz of water.
- Most experts say that you should get at least 64 ounces a day.

Signs of Dehydration:
-dry mouth
-little or no urination(or very yellow)
-muscle weakness

Friday, July 16, 2010

Before there were silly bandz....

Silly bandz are one of the biggest fads today. As a society no one ever really knows how fads start and they usually don't last very long.

Do you remember these fads?

1. Scrunchies 

2. Slap Bracelets

3. T-Shirt clips

4. Banana Clips

5. Mood Rings

6. The Choker Necklace

7. The Mini Backpack

It's pretty hilarious to look back at all the trends I participated in. You better believe that as a 10 year old growing up in the 90's I had a mini backpack-it was green. I wore it with my flannel shirts and jean shorts while my hair was pulled back with a scrunchie. My sisters used the the t-shirt clips. They were cool in middle school. Believe it or not, we still have some banana clips laying around the house. (Just in case they come back one day).

What other fads do you look back at and think, "Oh wow. Seriously?" 

Wednesday, July 14, 2010

Naddir Kavod

"On the glorious splendor of your majesty, and on your wondrous works, I will meditate." 
-Psalm 145:5

Naddir Kavod is the name for God meaning majestic glory. The Hebrew word for glory is kavod which means "weightiness". Glory refers to the weight of magnificence, splendor or beauty that surrounds an esteemed person, in this case, God. How often do you meditate on God's glory? Are you captivated by his beauty? The writers of the bible were:

"Out of the north comes golden splendor. God is clothed with awesome majesty
- Job 37:22

"The LORD reigns; he is robed in majesty"
-Psalm 93:1

"In that day the LORD of hosts will be a crown of glory, and a diadem of beauty, to the remnant of his people"
-Isaiah 28:5

"Splendor and majesty are before him; strength and beauty are in his sanctuary"
-Psalm 96:6

"Bless the LORD, O my soul! O LORD my God, you are very great! You are clothed with splendor and majesty"
-Psalm 104:1

We as humans are created to pursue that which we find most attractive. We often become distracted from pursuing a relationship with God because we do not adequately see and grasp the true beauty of God. When we fail to recognize His beauty is when we become enthralled with lesser things such as clothes, cars, houses, riches, fame, personal appearance, fitness, relationships and short-term pleasures. As C.S. Lewis put it; our desires are "too weak".

                   We are half-hearted creatures, fooling about with drink and sex and ambition when                
                   infinite joy is offered us, like an ignorant child who wants to go on making mud pies in a 
                  slum because he cannot imagine what is meant by the offer of a holiday at the sea. We are 
                  far too easily pleased.
                                                 -The Weight of Glory

I know I don't want to settle for the lesser things in this world. I want to be enthralled with the glory and beauty of my creator. The things of this world do not compare. I want to be like David and pursue the beauty of the Lord. "On the glorious splendor of your majesty, and on your wondrous works I will meditate" Psalm 145:5/Psalm 27:4

Know name

Monday, July 12, 2010

Why Run?

I began running about a year and a half ago. What possessed me to start you may ask? My main reason was that I needed a stress reliever. I also wanted to accomplish something I never thought I would do. So I decided to run. I began with 1.5 miles and worked my way up to 5-6 miles 5 days a week. 

Here are some great reasons to get started:

1. It's easy and convenient
2. You will stress less
3. It can prevent disease
4. It fights cancer
5. It boosts your bones!
6. You feel great about yourself afterward!
7. Train for races if you like competition

10 Things to consider as a new runner:

1. Wear good running shoes (you can get fitted for free at OffandRunning in Greensboro)
2. Shoot to run between 8 and 15 miles per WEEK to increase you aerobic fitness
3. As a new runner focus on time not miles. Your goal could be to run for 15 min not 2 miles.
4. Be prepared to be hungry-often. Know it IS okay to eat, your body is working harder so make sure you feed it more. However not junk food! Here are some great meal ideas for runners!
5. When you run keep your jaw loose, shoulders relaxed and occasionally shake out your hands to stay relaxed
6. Before you stretch do a short warm up. You can actually damage your muscles by stretching them while they are "cold"
7. DRINK the H20! Water keeps you hydrated, joints tendons and ligaments lubricated and helps carry blood to organs in the body.
8. Push through those side cramps. The best way to get rid of them is to keep running. I promise.
9. Keep your breathing rhythmic
10. Change up your scenery!

Ways to stay motivated:
1. Sign up for a race
2. Get a free training plan online
3. Get new shoes
4. Run a new route
5. Bring your dog
6. Run for a cause
7. Listen to new music
8. Use running for prayer
 Be empowered 

Thursday, July 1, 2010

Yummy Yummy Smoothie

I have always struggled to be a breakfast eater. We all know it IS the most important meal of the day. 
 1. It kick starts your metabolism 
 2. It helps you maintain a healthy weight 
 3. It provides energy and prevents a mid morning slump (keeps you from being really hungry and have the munchies throughout the day) 

It is not only important to eat breakfast but it is important to eat a healthy breakfast. One of my favorite things to have for breakfast is a smoothie. You can add whatever you want, sneak in protein powder and flax seed to kick-start your diet and they are easy and quick to make. Here are a few of my favorites! 

 Citrus Smoothie:


1 cup Ocean Spray® 100% Grapefruit Juice, any flavor
1 cup fresh or canned pineapple chunks (if canned, drain first)
1/2 cup vanilla frozen yogurt


Put all ingredients into a blender. Cover and blend on high speed until ingredients are thoroughly combined

Bluberry Flaxseed


6 ice cubes
1/2 cup fresh blueberries
2 teaspoons organic agave nectar
1 tablespoon ground flaxseed
1 cup cold water
1 scoop vanilla protein powder, such as Designer's Whey Protein Powder
1 teaspoon cinnamon
1/4 banana
1/2 tablespoon flaxseed oil, like Barlean's Omega-Twin

Place all ingredients in a blender in the order listed. Blend on low for 10 seconds or until smooth. Serve immediately.

Nutrition Score per serving:

314 calories, 10 g fat, 0 g saturated fat, 24 g protein, 5 g fiber, 16 mg sodium

Peanut Butter Smoothie


2medium-size ripe bananas, frozen and peeled
1 1/2cups nonfat milk
4tbsp natural, unsalted, smooth peanut butter
1/2tsp pure vanilla extract
Chocolate syrup (optional)


Break the frozen bananas into several pieces and place in blender.
Add milk, peanut butter, and vanilla. Blend until smooth. Garnish with a swirl of chocolate syrup if desired.

Nutrition Score per serving:

363 calories, 41g carbs(41%), 17g fat(42%), 4.8g fiber, 16g protein(17%), 3.4g saturated fat

Cherry-Vanilla Smoothie


1cup nonfat milk
2cups unsweetened frozen cherries
2cups frozen raspberries
2cups frozen lowfat vanilla yogurt
1/2teaspoon vanilla extract
2cups ice


Combine all ingredients in a blender and pulse until smooth. Serve immediately.
Boost Nutrition: Stir in 1/2 cup silken tofu before blending to add 23 calories, 32 mg calcium, 1 g fat, and 2 g protein. Sprinkle in 1 tablespoon of flaxseeds before blending to add 8 calories, 2 g fat, and 1 g fiber.

Nutrition Score per serving:

184 calories, 1.5 g calcium, 33 g carbs (72%), 3 g fat (15%), 2 g fiber, 6 g protein (13%)

Tuesday, June 29, 2010

Yahweh Borey (LORD Creator)

"In His hand are the depths of the earth; the heights of the mountains are his also. The sea is His for He made it, and his hands formed the dry land" 
-Psalm 95:4-5

Have you ever taken time to really focus on creation, to learn about it and reflect on it? We all have those moments where we are driving and the sun is setting in the distance and we think, "wow how beautiful". Or when the sun is hidden behind the clouds and its rays are peeking around the edges and seem to touch the ground. We have had those moments at the beach where we realize how big the ocean really truly is. When you experience those moments, what do you do? 

I recently researched the blue whale. I was studying God as creator and his mighty power. This is what I found:

1. The blue whale is the largest mammal and the largest animal on the planet. 
2. It ranges from 90-100 feet long.
3. The blue whale weighs 100 tons (that is aprox. 15 elephants).
4. A baby blue whale weighs 3 tons at birth. The baby consumes 100 gal of milk per day
5. The baby blue whale gains 200 pounds per day or 8 pounds an hour and grows 1.5 inches a day.
6. The blue whale eats 4 tons of food each day.
7. The blue whale even weighing 100 tons, can swim 30 mph.
8. The heart of a blue whale weighs 100 lbs and has 14,000 lbs of blood circulating
9. The heart is the size of a volkswagon bug car and a human could crawl through the aorta of a blue whale
10. The blue whale can dive down to 350 ft and stay there for about an hour. It breathes through its blowholes that shoot a stream of water 40-50 feet into the air. 

Mind blown yet? Mine was. It's crazy how just a little bit of research will give you an entirely new perspective on the creativity, genius, enthusiasm and power of God. 

Know name