Monthly Archives: May 2010

The much needed long weekend is here! Happy Viernes Friends!  Although we will be consumed with a baseball tournament all weekend, I am so looking forward to the time off. Enjoying some nice downtime with my sis and her family by the pool and grill~priceless As you know I’ve been prepping and gathering healthy grilling choices to enjoy throughout the weekend and season. Today I will provide you with one more~a healthy barbecue sauce No grilling is complete without barbecue sauce and since its typically not very healthy I am going to share one that I use courtesy of Women’s Health Magazine

Barbecue Sauce

• 2 tsp veggie oil
• 1/2 med red onion, diced
• 2 garlic cloves, minced
• 1 Tbsp tomato paste
• 1 tsp cumin
• 1 8oz. can tomato sauce
• 1/4 cup water
• 1 Tbsp molasses
• 2 Tbsp brown sugar
• 2 tsp Worcestershire sauce
• 1 tsp spicy mustard
• 1 Tbsp chili powder
• 1/2 tsp kosher salt
• 1/2 tsp fresh ground pepper

1. In a skillet, warm oil over med heat and cook onion about 4 minutes. Add garlic and cook for 1 minute. Mix in remaining ingredients and simmer for 5 minutes.

2. Transfer mixture to a food processor or blender and process until smooth. Sauce will keep in fridge for a month. 

*Makes 2 cups: Per tablespoon~ 11 cal, 0 g fat, 2 g carbs, 75 mg sodium, 0 g fiber, 0 g protein.  Enjoy!

I’ll be taking a week hiatus from my blog. Working on some great projects that I will be sharing upon my return. I hope you all continue on your Healthy Journey! I am so proud of the progress done by many!! Keep up the great work!

Until June 7~ Have a Great Memorial Day Weekend! Don’t forget to say a little “thank you” as to why we celebrate this great holiday

Besos y Abrazos….xoxo  “…Barbara por Atras, Barbara por Alante, y siempre Barbara por Adentro!”

Hola Friends & Happy Thursday! As promised I am continuing with my fav healthy grilling recipes that will not destroy all the hard work you’ve done throughout the year. Its important to have fun and stay on track. Feel confident and beautiful. There is nothing worse than seeing everyone enjoy all the great yummy’s provided during summer parties because of fear that your going to put the weight back on. This is terrible for the psychy and simply awful for the overall health of your mind and body. If you hold yourself back from eating something you truly want the inevitable will happen. You will find yourself binging and attacking the fridge late at night or when no one is watching. The best thing to do is prepare healthy dishes that you can truly enjoy, or if you are at a party that is not figure friendly use portion control. Don’t eat the whole burger, cut it in half and load on the veggies or salad.  If all fails and the party your at has nothing but ribs and chips, stick to the protein only, and when the time is right,  politely have a matter of fact conversation with the host/hostess and talk about all the great alternatives to healthy grilling. Remember no one likes a reformed preacher, so tread lightly Utilize the woman’s best trait of reverse psychology

One of my favs Figure Friendly Burgers courtesy of Women’s Health Magazine

Turkey Gorgonzola Burger~ my mouth is watering already! Que Rico

• 1 lb lean ground turkey
• 3 oz. Gorgonzola cheese, chopped
• 1/2 cup sun dried tomatoes, drained & chopped
• 2 cloves garlic, minced
• 2 tsp cumin powder
• 2 tsp vegetable oil
• 6 100% Whole Grain buns
• 6 tsp barbecue sauce
• shredded cabbage

1. Preheat grill to medium. Combine first five ingredients with salt & pepper to taste in a bowl. Lightly mix together and form 6 patties. Brush them with oil.

2. Grill burgers for 4 to 5 minutes on each side or until the internal temp. is 165 degrees F. Toast buns and serve. Garnish with barbecue sauce and cabbage.

Simple, delish, and so good for you!  REMEMBER barbecue sauce could be loaded with sodium and carbs. Make sure you read the labels when searching for the perfect one to add to your dish. You don’t want to ruin it with the sauce.

Enjoy Today’s Workout!

Until Tomorrow~ Have a Great One! Buen Dia!

Besos y Abrazos…xoxo  “…Barbara por Atras, Barbara por Alante, y Siempre Barbara por Adentro!”

Happy Wednesday Friends! Great Morning to All Its almost June 1 and my goal date of getting Michael fit for the summer is getting closer! Lets see how he weighs in tonight   Although the weight is not coming off as fast as I would have liked, one thing is certain, he is conscience of what he his eating and making an honest effort to stay on the right track. That is a big improvement from the Michael of before! HOWEVER, last night he comes home with Jeremiah Weed Sweet Tea. Definitely not the green tea I was referring to on yesterdays blog. This “new” cocktail is POTENT and quite dangerous for the waistline. Its made with vodka and apparently the rave of many.  The smell alone got me tipsy I MAY give it a try this weekend~I’ll let you know how it goes   Ah yes the weekend is approaching and I have much food planning to do. Family gathering and grilling~got to love it! I’m gathering my thoughts on healthy dishes, because YES you can eat healthy during a cook out, and found a recipe I will share with you all. It is provided by Martha Stewart Living and its a yummy!

Tuna Burger- Fresh tuna loaded with heart-healthy omega-3 fatty acids!

• 2 pounds fresh center cut tuna
• 1 large garlic clove, minced
• 2 tbsp EVOO
• 1tbsp toasted sesame oil
• 1 anchovy fillet minced
• 2 tbsp finely chopped fresh basil
• 2 celery stalks peeled and minced
• 1 1/2 tsp grated fresh ginger
• 1 tsp salt
• 1/4 tsp fresh ground pepper
• 6 Wheat Buns (try Ezikiel Sprouted they are great)
• 6 tbsp pickled ginger Wasabi mayo

1. Cut tuna into 1/4 inch chunks w/a very sharp knife, trimming away any dark spots. Coarsely chop tuna by hand until it begins to hold together. Transfer to a bowl over a bowl of ice. Add garlic, EVOO, sesame oil, anchovy, basil, celery, ginger, salt, & pepper; combine well.

2. Heat grill to medium high. Form tuna into 6 patties, and place on hot grill~can also chill and save up to 6 hours. Grill from about 3 to 4 minutes on each side for rare, or 7 to 8 minutes for well done. You can also use a grill pan, 2 to 3 for rare, 5 to 6 for well.

3. Serve on toasted buns brushed with sesame oil, & pickled ginger and wasabi mayo.

That is the complete simple & delish recipe! Remember, you can substitute dressings as desired. Enjoy!

Its Mid Week so Make it a Hard Workout Day!

Until Tomorrow~ Have a Great One! Buen Dia!

Besos y Abrazos…xoxo  “…Barbara por Atras, Barbara por Alante, y Siempre Barbara por Adentro!”

Great Morning Friends! Happy Martes It is Tuesday right? I just had to literally turn and take a second look at my calendar! Crazy B I read an article this morning and it already has loads of questions flying through my head. The constant argument, and excuse in my opinion, that one is not healthy because it costs too much drives me nuts! A recent study showed that Whole Foods Market attracts skinner shoppers and only 4% of their shoppers are obese and the cheaper supermarkets such as Albertsons attracts obese shoppers. Leaving the debate open to obesity being  an economic issue.  I don’t know if its a complete economical issue. I would argue that its lack of education, planning, & time.  Healthy foods may cost a little more but the fact is it takes time to prepare them~ah yes the TIME word. “I don’t have time!” “IF I only had time to workout” “IF I only had time to prepare a healthy dish” So instead yes run to the market and load up on processed high calorie frozen or ready made foods and put your life and those you feed at risk of all sorts of health issues. Then you can have all the time in the world sitting in a doctors office reading those great magazines they provide. Or even better you can be sick in bed and have TIME to catch up on your favorite novelas Friends, think about it. OK it may cost a little more, and it may take time to prepare, BUT it is so important and its benefits are immense. BELEIVE me, I am on a tight budget, but aim at feeding my family as healthy as possible. I pick and choose fruits & veggies, organic vs. conventional. Stick to whats on sale and season, and more than anything think outside the box.  “Where there is a will, there is a way” I firmly believe that.  Don’t blame your not buying healthy choices on a “study” that suggests its an economic issue~maybe it is, maybe it isn’t. Regardless of what the answer is, I urge you all to not allow “TIME” to be a crutch, but instead a helping hand

Enjoy Your Workout!

Tip of the Day: Iced Green Tea Instead of your usual iced tea, brew it green Great for your health with its antioxidants, and wonderful for speeding up your metabolism and assisting in your weight loss!

Until Tomorrow~ Have a Great Day! Buen Dia!

Besos y Abrazos…xoxo  “…Barbara por Atras, Barbara por Alante, y Siempre Barbara por Adentro!”

Happy Monday Friends! Hope everyone had a Great Weekend! Over at Casa Gomez there was much of the same~baseball games & family fun   Yes, Michael cleaned the grill and we set the yard for Summer Funtime We all chipped in to the cleaning & prepping and at the end of the day, when we were dining outside having a blast, I quietly said “thank you”  While dealing with the crazies of familyhood, mommyhood, & life. The ups & downs, peaks & valleys, whatever you want to call it, if it weren’t for the laughter of my kids, the wonder in there eyes as they “explore” the grounds in search for the strangest creature or “treasure”, I really wouldn’t know what to do.  I sit here tired after the hustle of the weekend, and frankly with little energy or desire to do much, but at the same time I recall the beautiful rose Veronica & Max clipped from my garden and “surprised” me with and it all goes away. I am ready for the day and week~it may have some thorns along the way but its beauty will surpass and that will be my guide

A New Week! A Strong Workout Plan!! Memorial Day Weekend is HERE!! The Season has Arrived! Make it Strong! Cocktails and Grills are calling our names~add more time and harder routines. Kick It!

Until Tomorrow~Have a Great Day! Buen Dia!

Besos y Abrazos…xoxo  “…Barbara por Atras, Barbara por Alante, y Siempre Barbara por Adentro!”

TGIV Friends! Happy Friday to ALL! I am so ready for the day and weekend! The weather is absolutely gorgeous, the pool is open, grill WILL BE cleaned by tomorrow , and let the Casa Gomez Summer Fun begin! Technically not Summer yet, but who cares~here in the North East we’ll start enjoying the weather the nano-second it comes to us   Yes, Michael’s job tomorrow, while I tidy up the “Outdoor Living” space is to get the grill ready for some big time yummy’s! Grilling is so great for us, and although many do enjoy it year round, we hardly do. Therefore I like taking full advantage the second I can.  Grilling meats is far healthier than the other methods of cooking, particularly why I don’t cook meat that often throughout the year, other than the warm months.  Reason being, grilling does not sear in a lot of the fats, which are very common in those certain cuts we love. In addition, while grilling you are able to trim off the unwanted fat from the meat. Grilling veggies, my fav, enhances the flavors and makes a wonderful addition to any dish, or a lovely snacking alternative Grilling will keep in tact the natural flavors as well as all the essential nutrients the chosen food provides. So not only is grilling GREAT for your health, its fantastic in enhancing flavors, without mentioning the economical value it can provide. Oh yes, and quite social too NO ONE wants to be cooking indoors while the party is outside .  Get Grilling Friends! There are loads of yummy recipes out there. Doesn’t just have to be meats. One of my fav is a grilled mahi-mahi I make.  Anyone interested let me know and I will post.

Enjoy Your Workout!! LOVE the fact that so many are catching the “fever” and providing feedback! You have NO IDEA how much I LOVE to hear! Its cyclical~I motivate you, you motivate me~a BEAUTIFUL thing!

Have a Fabulous Weekend! Feliz Fin de Semana!

Besos y Abrazos…xoxo  “…Barbara por Atras, Barbara por Alante, y Siempre Barbara por Adentro!”

Great Morning Friends! Happy Thursday to all! Great day today Looking forward to some nice warm weather expected here in the North East Today I feel so pumped! Nothing like going to bed after watching a DVR of The Biggest Loser! LOVE that show Talk about inspiring~that and so much more! I was literally in tears, and since Michael is trying to butter me up by not choosing to watch something else in the basement & joining me, I think I may have even seen his nose turn red   I’m not sure if I told you guys, but I am the Contributing Writer on Fitness & Wellness for Popular Hispanics Magazine, www.PopularHispanics.com .  I’ve been working on a piece that covers the growing concern in the U.S. with relation to Food Allergies.  I am SO grateful to not have to deal with this grave issue with my kids, BUT know so many out there who do. I suffered from shellfish for some time growing up, but luckily the same way it came in, it went out. Today, food allergies affect more than 12 million Americans of which 3 million are kids. 1 in 17 kids, under the age of 3, are affected. Peanut allergy alone doubled in children over a 5 yr period  from 1997 to 2002.  SCARY to think that even minimal traces of food allergies can cause a reaction, and moreso that these reactions can range from a skin irritation to death. Friends, If you have any experience with food allergies please drop me a line~ I’d really like to hear from all   Although my piece for the magazine will cover this in detail in addition to how a child with food allergies affects the family, below is a list of foods to avoid if you think you may suffer or have a child who is “testing” foods.

8 Foods are Responsible for 90% of Allergic Reactions!

• Milk
• Eggs
• Peanuts
• Tree Nuts (yes a difference, peanuts are a legume)
• Wheat
• Soy
• Fish
• Shellfish

Thanks to FAAN, The Food Allergy & Anaphylaxis Network, for providing this important data. I will do all in my power to bring awareness.  At the end of the day it all comes down to food, nutrition, health, and simply caring for eachother~some of the things that are very close to my heart

Enjoy Today’s Workout! Have Fun in Whichever Activity You Choose

Until Tomorrow~Have a Great Day! Buen Dia!

Besos y Abrazos…xoxo  “…Barbara por Atras, Barbara por Alante, y Siempre Barbara por Adentro!”

Buenos Dias Friends! Happy Wednesday to all! What a morning I’ve already had and most people are still asleep! I just don’t understand why is it so hard for some men to accept fault. Where is it programmed in the genetic make-up of men that convinces a man to believe he is perfect and has no fault!?!? Is it so hard to step back and take a good conscience look at yourself and realize that you need to make some changes for the good of yourself and those around you? No, I’m not talking about the man in my life~of course not! He is perfect! Perfect at brushing things off and rushing out the door to deal with the “loads of things he needs to do at work”.  And you know what the kicker is? The kicker here is that I am trying to use every bit of energy to not let the days events get to me, and focus on the things I need to do without it letting it cloud my mind, AND I CAN’T! I bet you he is driving to work right now, listening to sports radio, and blaming my “blow-up” to either PMS or some other person. Not a care in the world and no inclination that much has to do with him. Yes, I have a lot going on that is true, and may get overwhelmed at times, but hec a little “honey, is there anything I can do for you?” will sure go a long way   I feel so much better now~got to love writing   I was doing some research yesterday on PMS for the obvious reasons and came across a fact that I was not aware of and would like to share with you. Being that serotonin is one of the drivers of depression I looked to see if there was a relationship between serotonin and PMS. It appears that some findings showed their may in fact be. During ovulation and right before menstruation, estrogen levels are at their lowest. Estrogen prevents serotonin from breaking down so quickly.  How can we help this? Well there are foods out there than can definitely assist in helping the body produce more serotonin.  Whole grains & spinach  are just a few of the leaders. Complex carbs helps the body produce serotonin and the folic acid found in spinach is very important as well.  Folic acid deficiency causes the body not to produce serotonin.  Just one more reason to surround yourself with healthy food choices filled with the right nutrients

Enjoy Today’s Workout!  Forget Weigh in Wednesday~ for all I care he can load up on a greasy double-decker cheesburger with extra greasy fries loaded with salt accompanied by a super-sized coke and large batido w/pastelitos from the corner bodega  

Until Tomorrow Friends~ Have a Great Day! Buen Dia!

Besos y Abrazos…xoxo “..Barbara por Atras, Barbara por Alante, y Siempre Barbara por Adentro!”

Hola Friends! Feliz Martes to you Rainy day here, that’s ok~still a Great Morning & Great Day ahead! Today I am tired and sore   and quite busy. While sipping my coffee at 5:30 a.m. and gazing out upon days break,  I asked the Universe “G, why can’t you just stop everything from moving and let ME keep moving so that I can complete the things I need to do?” I mean really, is that too much to ask!   Then just like that I relaxed and accepted the moment. If I release & relax, the clutter in my brain will clear and I will be able to tackle each project one at a time, as its meant to be. Release & relax~everything will fall into place as it should   Well friends I got to tell you something. Call it lacking in my profession, but I just made a wonderful discovery! Sorry to those anti-nut suffering from either dislike or allergic reactions, BUT ALMOND BUTTER WHERE HAVE YOU BEEN ALL MY LIFE!! YUMMY!  Just writing right now I am getting all gitty and excited at the thought that I can enjoy another tsp today!  SO good and so great for you! A bit pricey but oh so worth it!! I urge you all to get some asap. Check out the ingredients and make sure you stick to the all natural without any preservatives~organic is best if you can. 

Enjoy Today’s Workout!

Until Tomorrow~Have a Great Day! Buen Dia!

Besos y Abrazos…xoxo  “…Barbara por Atras, Barbara por Alante, y Siempre Barbara por Adentro!”

P.S. Make a point to check out my FanPage on FaceBook today. I’m posting a nice article on the Food Industries commitment on tackling Childhood Obesity by lowering calories in foods, changing product recipes, and reducing portion sizes! Kudos for all those companies in The Healthy Weight Commitment Foundation!

Great Morning Friends! Hope everyone is great on this Monday, & all enjoyed their weekend. We had a very nice one at Casa Gomez. Baseball, & a family First Holy Communion, a beautiful thing   A new week ahead and a perfect way to whip out the pen and paper and make a plan. Every morning I take out my planner and write down everything I have to do, even the things that I always do like working out. Making notes to yourself is key to making sure you follow them no matter how in tune you are to your schedule. Allowing yourself to check off what you completed gives you a great feeling of accomplishment that will only endure as you go through your list and continue the process.  Nothing better than ending the day knowing that you either completed everything you set out to do, or at least made a conscience effort to try    The weather is gorgeous out and many are planting and getting their gardens ready for this beautiful time of year.  Friends, gardening is a great form of exercise, not only for the body but also for the mind.  The time spent outside can do wonders for you. In general you can burn up to 272 calories an hour just by simple gardening. Digging and filling the garden can burn up to 340 calories an hour, and raking up to 292 calories an hour. Even the simple walking the lawn while you sprinkle fertilizer, 170 calories an hour.  So what better way to burn calories while you enjoy the beauty of nature  Make it a family affair! Quality time with your partner, or digging dirt with the kids~priceless

Enjoy Today’s Workout! Make it a Green one

Until Tomorrow…Have a Great Day! Buen Dia!

Besos y Abrazos…xoxo  “…Barbara por Atras, Barbara por Alante, y Siempre Barbara por Adentro!”