In This Issue:
1. Easy After-Work Recipes
2. Women's Groups
3. Healthy BUT DELICIOUS Cooking Classes
4. Local Candidates, Breast Cancer, Working Out
1. Easy After-Work Recipes
Speaking of after-work, I'm hosting a get together for all MyHeartDances readers on Thursday, December 4th. Save the date. I hope to meet as many of you as I can, and I'd love for you to meet and network with each other. I will announce the location next week. Stay tuned!
Eating Healthy When You're Too Tired
Time and time again, clients tell me that they make unhealthy choices because they either don't know what to prepare, or they are too tired to cook after work. I don't blame you! So this week I am sharing with you three recipes that are not only packed with nutrients, but are super simple and quick to prepare. All recipes are meant for one person, but you can double, triple, or quadruple if necessary!
Vegetables and Fish (or tofu) with Tomato Sauce
Preparation time: 5 - 10 min.
What you need:
Tomato Sauce (any kind you like)
Canned Sardines or Herring in water (or tofu)
Mixed Frozen Vegetables (I like Trader Joe's Brittany Blend with Green Beans and Carrots; if you prefer, you can purchase fresh vegetables on the weekend, chop them up, steam them lightly, then freeze them in serving size freezer bags or containers)
What you do:
Fill a sauce pot with about 1 inch of water.
Turn heat on medium-high
Take half the bag of veggies and toss them in.
Cover
In another small pot or pan, pour 1/2 cup - 1 cup of tomato sauce (depending on how much you like) turn on low-medium, cover
Open your can of sardines or herring - these fish are a source of omega 3's and calcium. Turn the can over onto a plate and pull out the fish. If you don't like fish, you can use tofu.
Now, check your vegetables. They will cook for just a few minutes. If they're hot, they're done. Drain the water and scoop the vegetables on top of the fish.
By this time your sauce should be hot. Pour it on top of everything.
Mix together. Wah Lah! If you like, have with a slice of whole grain bread.
Pita and Hummus Sandwich
Prep: 5 minutes
What you need:
Pita
Hummus
Cucumber
Sprouts
What you do:
Thinly slice your cucumber. I like to slice a couple cucumbers at the beginning of the week and put them in a container in the refrigerator.
Break your pita in half, and add two tablespoons of hummus on each side. Add more if you like. Spread.
Slip in your cucumbers and a handful of sprouts for each side.
Yumm!
If you'd like, add a serving of boxed soup from Pacific Natural Foods or Trader Joes. There's 4 servings in one box and all you have to do is heat it up. Try Creamy Broccoli, Roasted Red Pepper, Sweet Potato, Butternut Squash, Tomato, Sweet Corn, Cashew Carrot Ginger. You can find soups like this at organic markets anywhere.
Scrumptious Breakfast Sandwich
What you need:
1 Ezekiel's Bread Cinnamon Raisin English Muffins
2 chicken apple sausage links (from Applegate Farms)
1 to 1 1/2 eggs
What you do:
Add a little water to the bottom of a sauce pot. Toss in your chicken apple sausage links. Turn to medium heat.
Crack and open eggs into a bowl, add 1 tbsp water and whip.
Add a little oil or butter to a pan. Turn on medium heat;
Add eggs. Let set for a moment, then stir and flip. You are making them scrambled, but you want them to cook close together so they stick together as much as possible. Lower heat if necessary.Put English muffins in the toaster. Toast light. Once sausage is done, slice in half lengthwise.
Add eggs to English muffin, lie sausage links on top eggs. Cover and Enjoy!
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