Heart-Healthy: Pistachio-Crusted Tuna Steaks

When it comes to seafood heart-healthy eating is usually associated with omega-3 rich salmon, but other cold-water fish such as tuna, sardines and trout are also great sources of the essential fatty acid. These fish contain two types of omega 3 fatty acids called DHA and EPA.  Both types of omega 3s help to increase good cholesterol in the body, as well as reduce plaque buildup and artery clogging triglycerides.  All factors leading to a stronger, healthier heart! 

This recipe is a great way to spice up an evening dish and can be served with roasted vegetables and/or brown rice.  Not only is the tuna a good source of healthy fats in this recipe, but also the pistachios!

Pistachio-Crusted Tuna Steaks
Serves 4

1 tablespoon thinly sliced shallot
1 bay leaf
1/2 cup white wine
3 tablespoons reduced-fat sour cream
2 teaspoons lemon juice
2 teaspoons chopped fresh dill, divided
1 teaspoon whole-grain mustard
1/2 teaspoon salt, divided
1/4 cup coarse dry breadcrumbs, preferably whole-wheat
1/4 cup shelled pistachios
4 4-ounce tuna steaks, 1-1 1/4 inches thick
1 teaspoon extra-virgin olive oil

Place shallot, bay leaf and wine in a small saucepan and bring to a boil. Reduce until the wine is almost evaporated, about 5 minutes. Remove from the heat, discard bay leaf and transfer to a small bowl. Add sour cream, lemon juice, 1 teaspoon dill, mustard and 1/4 teaspoon salt; stir to combine.
Put breadcrumbs, pistachios, the remaining 1 teaspoon dill and 1/4 teaspoon salt in a blender or food processor. Process until finely ground. Transfer to a shallow bowl. Dredge both sides of the tuna in the pistachio mixture.

Heat oil in a large nonstick skillet over medium heat. Add the tuna and cook until browned, adjusting the heat as necessary to prevent burning, 4 to 5 minutes per side for medium-rare or longer for desired doneness. Serve with the lemon-dill sauce.

Recipe and photo credit: Eating Well Magazine, November/December 2007
Nutrition Facts per serving:
Calories: 241 Fat: 7g (Sat. fat: 2g) Carbohydrates: 8g Protein: 29g Fiber: 1g Cholesterol: 55mg Sodium: 402mg

Heart-Healthy: Pistachio-Crusted Tuna Steaks

When it comes to seafood heart-healthy eating is usually associated with omega-3 rich salmon, but other cold-water fish such as tuna, sardines and trout are also great sources of the essential fatty acid. These fish contain two types of omega 3 fatty acids called DHA and EPA.  Both types of omega 3s help to increase good cholesterol in the body, as well as reduce plaque buildup and artery clogging triglycerides.  All factors leading to a stronger, healthier heart! 

This recipe is a great way to spice up an evening dish and can be served with roasted vegetables and/or brown rice.  Not only is the tuna a good source of healthy fats in this recipe, but also the pistachios!

Pistachio-Crusted Tuna Steaks
Serves 4

1 tablespoon thinly sliced shallot
1 bay leaf
1/2 cup white wine
3 tablespoons reduced-fat sour cream
2 teaspoons lemon juice
2 teaspoons chopped fresh dill, divided
1 teaspoon whole-grain mustard
1/2 teaspoon salt, divided
1/4 cup coarse dry breadcrumbs, preferably whole-wheat
1/4 cup shelled pistachios
4 4-ounce tuna steaks, 1-1 1/4 inches thick
1 teaspoon extra-virgin olive oil

Place shallot, bay leaf and wine in a small saucepan and bring to a boil. Reduce until the wine is almost evaporated, about 5 minutes. Remove from the heat, discard bay leaf and transfer to a small bowl. Add sour cream, lemon juice, 1 teaspoon dill, mustard and 1/4 teaspoon salt; stir to combine.
Put breadcrumbs, pistachios, the remaining 1 teaspoon dill and 1/4 teaspoon salt in a blender or food processor. Process until finely ground. Transfer to a shallow bowl. Dredge both sides of the tuna in the pistachio mixture.

Heat oil in a large nonstick skillet over medium heat. Add the tuna and cook until browned, adjusting the heat as necessary to prevent burning, 4 to 5 minutes per side for medium-rare or longer for desired doneness. Serve with the lemon-dill sauce.

Recipe and photo credit: Eating Well Magazine, November/December 2007
Nutrition Facts per serving:
Calories: 241 Fat: 7g (Sat. fat: 2g) Carbohydrates: 8g Protein: 29g Fiber: 1g Cholesterol: 55mg Sodium: 402mg

Webinar: Sweet Swap! Have Your Cake & Eat It, Too

Sweet Swap (February 2013)
Have Your Cake And Eat It, Too

It's easy to let our sweet tooth's get the best of us! Recipes are loaded with calories and fat, making it difficult to indulge without the guilt. You'll be surprised at how easy (and tasty) "lighter" baking can be!

In this month's webinar we'll discuss healthy baking ingredient alternatives and how to incorporate them into your recipes. We'll share some tips for guilt-free indulgence and provide you with a few recipes that will give you a taste for healthy baking!

Watch the Webinar

Designing Your Workspace around YOU

The daily demands and stresses at the office leave us counting down the minutes until 5pm (and often later!). Fatigue and unproductivity set in and disable our ability to focus and feel efficient. It may be time to evaluate our workspace layout, habits, and whether/not our space promotes comfort and efficiency, two key factors for a healthy work environment. This is known as ergonomics.

While sitting at a desk seems relatively stress-free on our bodies, the truth is we may be putting ourselves at risk for repetitive motion injuries (RMI). RMI results from repeated activities and motions performed regularly at the office. If the majority of your time at work or at home is spent sitting and/or on a computer, the following tips will help you to revamp your space and adopt healthy desk behaviors, which your mind and body will thank you for!

1.     Proper Posture:Keep your entire body in alignment while sitting in your chair. Avoid the slouch position or other awkward sitting positions that can promote back pain. Ensure that your feet rest comfortably on the floor and if necessary use a footrest to provide support.

a.      Strive for straight, rather than bent, wrists when typing or working in your space.

b.     If you use the phone frequently, and for long periods of time, try using a headset to avoid your neck being in a bent position while on the phone.

c.      Remember to relax your body to avoid muscle tension!

2.     Enlightening Vision: Eyestrain is characterized by headaches, blurring, tightness, and other discomforting symptoms. It can be caused by glares from the computer screens, readability of the words on the screen, and/or the contrast between the screen and surrounding space.

a.      To avoid these symptoms, try the 20-20-20 rule! Every 20 minutes, take 20 seconds, to look at something 20 feet away. This will give your eyes the rest they deserve to avoid eyestrain.

3.     Perfect the Layout: The arrangement of your work space can enhance efficiency and ease the tension on your body by not having to bend and twist to find the things you need! The first step to creating an efficient workspace is to keep the items that you use frequently close to your central area and within reach.

a.      If relevant, position your computer monitor so that it aligns directly with your chair.

b.     Avoid excessive clutter which can inhibit efficiency and organization.

4.     Pause, then Break! Short breaks throughout the day give your body, muscles, and mind time to recover from the fatigue of prolonged sitting.

a.      Trying taking 2 minutes every half hour to relive the stress from your body. Use the time to get up and move!

b.      Stand, take a quick walk, and/or stretch! Here are ideas to get you stretching!

For more info and ideas visit: OSHA.gov 's E-tools.

Motivating Movement for Fitness Resolutions!

The New Year is here and many of our resolutions focus on becoming more fit in 2013. Motivation and determination to do so peak towards the beginning of the New Year,   but staying motivated is the key to sustaining a “conquer all” attitude and mastering your fitness resolutions! Here are some tips to help tackle your resolutions and keep that drive soaring throughout the New Year.

1.       Set realistic goals:Exercise goals don’t follow a one-size-fits-all approach! Aim to challenge yourself but keep your starting physical activity level in mind and know what will be manageable for you. Setting realistic goals can help you remain motivated; unrealistic goals can lead to frustration, disappointment, and/or abandoned resolutions.

2.       Check-in on goals:By tracking whether or not you’re meeting your goals, you will able to celebrate your successes and evaluate for improvements. Try keeping a resolution calendar with dates to check-in on your goals and journal your progress. There are also many apps, like MapMyFitness, which help keep you accountable! Or create your own personal board that showcases your goals and accomplishments as an everyday reminder of what you’re working towards!

3.       Vary the routine:Using the same machines, following the same workout, and/or listening to the same music can quickly leave you feeling bored, unmotivated, and uninspired! Taking new-to-you fitness classes, using workout DVDs, dancing/Zumba, or participating in a local sport league are just a few ways to liven up your workout routine. Need some ideas? Try these trendy fitness ideas:

·         Online classes: pre-recorded classes will allow for an intense workout on your own time and in the convenience of your home!

·         Body-weight training (push-ups, sit-ups, etc): use your own body weight as resistance. It’s a cheap way to reach your goals!

·         Apps: an easy way to choose from a variety of workouts!

o   Nike Training Club: Workouts that focus on helping you become lean, toned, and strong. Also incorporates cardio.

o   Vitogo: Your own personal trainer plus workouts that are tailored just for you!  

4.       Have a support buddy:Whether it’s a listening ear, a push to go to the gym, or a reminder of why your goals are important to you, a support person can truly help you reach your goals.  It’s a bonus if they double as a work-out buddy! 

If you need an extra boost of motivation, the website Pinterestoffers fitness quotes and other fitness ideas to get you going again! If it becomes difficult at times, don’t get discouraged! Just remember your goals, get back on track, and keep working hard! 

Sources:
American College of Sports and Medicine: Worldwide Survey of Fitness Trends for 2013

Huffington Post: Health Trends 2013: What To Expect

Reset: Citrus & Brussels Sprout Salad

After a few weeks of holiday celebrations and indulgences, there are quite a few of us looking to press the “reset” button. We’re looking to resolutions for motivation to exercise, sleep for the coveted eight hours and eat meals full of everything on the “best foods for you!” lists.

This salad hits the spot; citrus fruits and leafy brussels sprouts provide an immune-boosting punch of vitamin C plus an overdose (a lot of a good thing!) of vitamin K, while the dressing along with creamy avocadoes give you a healthy anti-inflammatory omega-3 (fat) fix.

Add this to the list of benefits: a salad that is gluten-, dairy- and nut-free and vegan-friendly (all the while, still full of flavor!).

Brussels Sprouts with Citrus, Avocado & Pumpkin Seeds
Serves 6

1 tsp lemon zest
1 1/2 tbsp lemon juice
1/2 tsp Dijon mustard
3 Tbsp extra-virgin olive oil
Salt/pepper to taste
1 lb brussels sprouts, trimmed, leaves separated
2 tbsp pumpkin seeds, toasted
1 avocado, sliced
1 red grapefruit OR blood red orange, peeled & sliced
In a small bowl, whisk together lemon zest, lemon juice and mustard. Gradually add oil, continuing to whisk and emulsify – season with salt/pepper to taste.
Toss lemon dressing with brussels sprout leaves and pumpkin seeds. Stir in avocado and citrus slices; season to taste.

Recipe: Whole Living Magazine, November 2012

Nutrition facts per serving:
Calories: 180 Fat: 13g (Sat. fat: 2g) Carbohydrate: 13g Protein: 4g Fiber: 4g Cholesterol: 0mg Sodium: 170 mg

Make Every Day Better - Happy New Year!

Every day you are an older and wiser version of yourself; it’s up to you whether not each new day is better or worse than the one before it, but it can never be the same.  Tuesday – a day of the week that is otherwise pretty insignificant and part of the routine – marked the beginning of a whole new year. Most people are making resolutions and goals and ideas for what they want to accomplish, as they see a clean slate and fresh opportunities.

Here are some question for you to think about as you address this fresh round of 365 days ahead.  Use these, and your unique answers, to make each day better, creating your best year yet:

-What top five things do you value most in your life?
-What is your greatest strength? How do you demonstrate/use it?
-How old would you be if you didn’t know how old you are (i.e. age is just a number!)?
-What are you avoiding?
-What are you passionate about?
-What are you learning?
-What/who are you teaching?
-What have you committed to?
-What do you wish you had more time for?
-What clutter can you remove?
-What worries you? Why?
-What excites you? Why?

-What do you hope to accomplish this year? Why?
-What is the one BIG thing you’re ready to do in 2013?

Take these questions with you as you plan out the year in your own way – day by day, week by week or month by month. Feel free to share some of your big goals and other questions you use to identify what’s worth working towards for you in this new year!

Source: Tiny Buddha – 28 Powerful Questions for a Happy Life