Tomato Basil Pasta Salad

This pasta salad is so simple with only a few ingredients. It is served cold but real good warm too. Add some cut up chicken breast to increase the protein amount.

6 oz. dry 100% whole wheat pasta (about 1 1/2 cups)
1/4 cup chopped sun dried tomatoes
10 fresh basil leaves, chopped or torn
Olive oil, as desired (about 2 Tbsp.)
Sea Salt and Pepper
2 Tbsp. grated parmesan cheese

Cook pasta according to directions. Drain and let cool. Toss with remaining ingredients and serve chilled. About 3 servings.

Tip of the day - Stretch! Whenever you get the chance. Most people do not stretch enough if at all and this is so important to good health and fitness. Hold each stretch for 30 seconds.

Do YOU remember to stretch before AND after a workout?

Fall is Here!

Fall is here!!! I already have my pumpkin candles out and have put up decorations! I love Fall! I have even begun the baking. I will be posting some great pumpkin recipes soon!
Unfortuneatly with fall comes flu season. You may have scheduled your flu shot. You stay away from friends that are sick and probably even wash your hands more than ever. What else can you do to help prevent illness this year or relieve your symptoms if you do get sick? Yes, EAT right! Though no food has specifically proved to get rid of the virus, nutrients in the following foods have shown to improve your immune system.

Salmon - Full of vitamin D. In the winter months with less daylight to expose our skin to we need to supplement. Other good sources are fortified milk and cereals.

Yogurt - Live microoganisms called probiotics. These are similar to the "good" microorganisms that live in the gut.

Water - Liquids help your body fight infections and warm liquids such as chicken soup may relieve symptoms if you get sick.

What is YOUR favorite part of this season?

* Infomation from SWHCS HealthNews

Sunday Morning Pancakes

It's a fun tradition for our kids to have pancakes every Sunday(well almost). It is something that they look forward to and can even help out in the kitchen. Here is a healthier way to eat them and the kids don't even know the difference. Serve with scrambled eggs and fruit for a complete and simple breakfast. Plus, it is a complete food storage recipe (if powdered milk or canned coconut milk is used).



Pancakes

3/4 cup milk (almond, coconut or dairy)
1/4 cup water
1 Tbsp. honey
2 Tbsp. coconut oil
1 tsp. vanilla
1 cup whole wheat flour
1 Tbsp. ground flax seed (this replaces the egg)
3 tsp. baking powder
1/4 tsp. salt


Whisk wet ingredients. Sift dry ingredients together and mix into wet until well blended. Pour onto non-stick griddle. When bubbles start to pop flip until lightly brown. Serve with fresh fruit, real maple syrup or honey. Makes 8 pancakes.

German Chocolate Pancakes ----

Prepare pancakes as above. Top with chopped pecans, shredded coconut, bittersweet chocolate chips and a drizzle of real maple syrup. So good!!!!

California Wrap

1 whole wheat tortilla
1 hard boiled egg, peeled and chopped
1/4 tomato, chopped
1/4 avocado, diced
Handful spinach
Sea salt and pepper
2 Tbsp. plain non-fat yogurt

Mix all ingredients and wrap in tortilla.

Mid Day Slump

I can't believe it is already September. It has been so hot and I am ready for the cooler weather of fall to start. I get into a slump almost every day around 3pm, especially when it is extra hot. Like most people, I crave sweets or junk food and seem to have less will power. I have found that doing a workout at that time helps me through and gives me more energy. Today I did about 40 minutes (20 mins each) of two different cardio/strength training videos just to mix it up. This keeps me from getting bored. I finished my workout with a great stretch and this post-workout snack. I am ready to go on with my day!


1/2 cup non-fat plain greek yogurt
1/2 cup non or low-fat cottage cheese
3 tsp. honey
5 walnuts
5 almonds
Dash of pumpkin pie spice

Mix together and eat!