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April 24, 2025

Healthy Popsicles That Make Summer Sweeter

Consider the humble popsicle. A nostalgic symbol of sticky fingers, grass-stained knees, and that sweet relief on a blazing summer day. But here’s t

April 16, 2025

Time to Reflect, Release, Move Forward

Whether you celebrate Easter, Passover, or simply welcome the longer, brighter days of spring, this time of year invites reflection. It’s a season o

April 10, 2025

How to Stop “Night Worrying”

Ever find yourself lying in bed, staring at the ceiling while your mind races through tomorrow’s to-do list, replaying conversations, or wondering i

April 2, 2025

Four Cheers for Angelos and a Birthday Recipe to Reel You In

If you’ve been following my blog for several years, you may recall my weekly posts that were written comparing the size of my friend’s baby in ute

March 27, 2025

Springtime Tips for Home and Health

Spring is here, bringing longer days, warmer sunshine, and the perfect opportunity to refresh our spaces and our diets. Just as nature renews itself,

March 20, 2025

Spring into Spring

The spring (vernal) equinox happens on Thursday, March 20 at 5:01 A.M. EDT, marking the moment when the sun crosses directly over the Earth’s eq

March 12, 2025

Natural Ways to Tackle Seasonal Allergies

Seasonal allergies occur when your immune system mistakenly identifies harmless substances—like pollen from trees, grasses, or weeds—as dangerous

March 6, 2025

Why Extra Virgin Olive Oil is the Kitchen MVP

When it comes to cooking oils, not all are created equal. While seed and vegetable oils like soybean, corn, safflower, and canola are common in proces

February 27, 2025

Are You Stuck in the “I’ll Start Tomorrow” Loop?

Ever told yourself, “That’s it! Tomorrow, I’m eating healthy!” And then tomorrow shows up, and you think, “Eh, maybe next week.” Guess wha

February 20, 2025

Simplifying Dinner with HelloFresh

I recently stayed with a friend and when I offered to cook dinner, she presented me with a brown paper bag that said “HelloFresh” on the outside.

Spring Cleaning for Fitness

It’s the time of year when I feel the need to let go of things in my environment that no longer bring me joy. Relax; I’m keeping Mr. Non-Compliant and the dog.

Over the years, I’ve collected books the way Imelda Marcos collected shoes. (However, I do not have one thousand and sixty books, which is the number of pairs of shoes she claims to have owned.) Many of these books have served me well and are now making their way to the church book sale.

Our environment influences our well-being, habits, and life. Truth: if I have ice cream in my freezer, I’m going to eat it. The same can be said for salad greens, strawberries and avocados.

A Few Environmental Thoughts and Ideas

As a healthy and fit person, what do you choose to have in your refrigerator, freezer, and pantry? Do the other members of your household understand your expectations and support you? How about your friends and co-workers?

Almost everything around you should help you reach your goals. Keep your space positive and productive. (Too many books, shoes or potato chips?)

Could you plant a small garden with herbs and a few favorite vegetables?

Would a comfortable pair of sneakers (they’re not Imelda shoes) get you to spend more time walking the dog—and you?

If snacking is your downfall, are you prepared with snack foods that offer health benefits such as nut butters, hard boiled eggs, hummus, fresh fruits and vegetables?

How well are your daily sleep and relaxation rituals working for you?

Get rid of what hinders you and acquire whatever it is you need to help you.

This week, I challenge you to do a quick scan to determine if there is one thing you could add or eliminate to spring clean. The goal: do a little more, and a little better today.

And please, keep your family–and the dog.

“You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine.” ―John C. Maxwell

It’s Party Time!

Graduations, Confirmations, Communions…the parties are in full force, and Memorial Day weekend is just around the corner. All these celebrations are filled with delectable foods and cupcakes with gobs of colorful frosting, not to mention bowls of assorted chips.

What is a fit person to do? Do not let your stomach (or your heart) be troubled. There are times when it is fine to break our normal ways of eating, with the very clear understanding that we are making a choice to enjoy the party.

It is a healthy indulgence.

Decide ahead of picnic time how you are going to eat. Start by thinking about how really good you feel when you are doing your workouts and eating clean:

  • energy is good
  • sleep is more restful
  • digestion is better
  • your mood is lighter (and perhaps, so are you!)

This is the lifestyle you are practicing and it suits you well. There is no reason to feel like you are blowing it all to bits with one little barbecue.

Start with some protein. For those of you who love fried chicken, it is preferable to remove the fried and simply eat the chicken. Enjoying the burger or sausage without the bun is a good trade-off for a helping of pasta salad, or maybe a few chips.

Salads, green and otherwise, are typically prevalent. Enjoy those that do not have a creamy dressing, which may not be so good in the heat anyway. A handful of nuts is a good option if they are around. Vegetables are like a “get of jail free” card.

I love baked beans and am the only one in my family who does, so this is my big opportunity to enjoy. Choose water or unsweetened ice tea instead of soda– diet or otherwise.

Remember the 80/20 rule. The weekend party is probably part of the 20; I’m going out on a limb here.

As for dessert, those cute cupcakes with little checkered flags flying in the frosting often look better than they taste. If I’m wrong about that and they are amazing, enjoy every bite. If not, go for the fresh fruit salad or have extra greens.

If you’re going to splurge, it had better be worth it!     

You are eating to live your best. Feel great and don’t carry the burden of starting over after the long weekend. Remember, it’s not about being perfect; it’s about doing just a little bit better. Cheers!

“A party without cake is just a meeting.”—Julia Child

Lemon Lovelies

These delightful lemon lovelies are dairy free and a childhood favorite of my boys.

  • 1 cup unbleached flour
  • ½ cup (1 stick) softened Earth Balance Soy Free Buttery Sticks
  • ¼ cup powdered sugar
  • 1 cup granulated sugar
  • 2 tablespoons lemon juice
  • ½ teaspoon baking powder
  • ¼ teaspoon salt
  • 2 eggs

Preheat oven to 350 degrees F. Mix together the flour, Earth Balance, and powdered sugar in a bowl. Press the dough into an ungreased 8-inch square pan. Press the dough onto the sides of the pan as well. (Flour your hands if the dough is sticky.) Bake for about 20 minutes. Mix the remaining ingredients together until frothy. Pour over the hot crust. Bake an additional 25 minutes, or until light golden brown. Allow to cool before cutting. Dust with powdered sugar and serve.

Sometimes You Feel Like a Nut…and it’s Okay

I think nuts sometimes get a bad rap, and it’s not fair. Nuts of all varieties (almonds, pecans, walnuts, etc.) and seeds (pumpkin, sesame, flax, sunflower) contain protein and therefore provide us with energy. Peanuts are technically not a nut, but a legume.

Nuts and seeds contain mono- and polyunsaturated fats, fiber, folate (a B vitamin), vitamin E, magnesium and potassium. They also contain phytosterols—plant-derived compounds that are similar in structure and function to cholesterol.

Phytosterols actually compete for absorption with cholesterol in the digestive tract, thereby inhibiting the intestinal absorption of cholesterol.

How does all this translate to health? If we are snacking on nuts, we are not snacking on foods that may cause more harm than good, such as candy and fried chips.

A daily intake of nuts/seeds of 1.5 ounces, which is equal to about 3 Tablespoons or a handful, may reduce the risk of heart disease, improve cholesterol levels, and lower the risk of developing type 2 diabetes.

Since different nuts provide different benefits, it is good to vary the kind of nuts we consume. Raw, unsalted nuts are the preferred choice. Store in the refrigerator to maintain freshness and keep them from becoming rancid.

And remember, too much of a good thing is not so good. A handful of nuts each day is plenty, especially when trying to lose weight.

Snack idea: mix several varieties of nuts and seeds with a bit of dried fruit and/or dark chocolate chips (the idea here is to keep the sugar content low) as your customized trail mix. Portion it out into small bags or containers that you can take on the go.

 “One secret of life is that the reason life works at all is that not everyone in your tribe is nuts on the same day. Another secret is that laughter is carbonated holiness.” –Anne Lamott