Monthly Archives: March 2012

Grilled Chicken Pasta

Grilled Chicken Pasta

Rating: 51

Prep Time: 30 minutes

Cook Time: 27 minutes

Total Time: 57 minutes


  • 1 whole squash
  • 1 whole zucchini
  • 1 small bunch of mushrooms
  • 1/2 order of "easy grilled chicken"
  • 1 box of whole wheat Ronzoni pasta
  • 1 can of mild rotel
  • 1 small can of hunts fire roasted tomatoes
  • 1 large can of hunts tomato sauce
  • 1/2 cup of ground flax seed
  • 2 tsp of garlic salt


  1. Slice squash and zucchini into 1/8' thick round pieces
  2. Saute all vegetables in skillet until tender and set to side
  3. Begin to boil the pasta adding in the garlic salt about half way through
  4. This should take about 25 minutes
  5. When the pasta has been cooking for about 10 minutes start the "Easy Grilled Chicken"
  6. When the pasta is finished drain the water and dump into a BIG POT
  7. slice the chicken breast into fajita style strips or into chunks (whichever is fine)
  8. add rotel, fire roasted tomatoes and tomato sauce in with pasta and stir
  9. add vegetables and stir again
  10. add chicken and flax seed and stir again
  11. let pasta sit for 5 to 10 minutes
  12. Enjoy

Easy Grilled Chicken

Easy Grilled Chicken

Rating: 51

Prep Time: 50 minutes

Cook Time: 10 minutes

Total Time: 1 hour

Yield: 6

Serving Size: 1 Chicken Breast

Calories per serving: 165 per 100 gm

Fat per serving: 2.5 gm


  • 6 boneless skinless chicken breast (preferably organic)
  • 1 Tbsp of Oregano
  • Sea Salt to taste
  • Black Pepper to taste
  • Theses are the ingredients I use and like the most, but feel free to experiment and find out what works best for you


  1. Allow the raw Chicken Breast to sit out seasoned for at least 35 to 45 minutes
  2. I'm using my George Foreman Grill (that's what makes it easy) so if you have one turn it to medium heat and let it heat up for about 10 minutes
  3. Depending on the thickness of your chicken cook for 8 to 10 minutes or until juices run clear
  4. Remove from grill and allow juices to distribute through the chicken by not disturbing them for about 5 minutes
  5. Enjoy

Ephesians 6:4

S=. Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.  Ephesians 6:4
O=. I’m realizing that kids are so easily influenced & that our words as parents are so powerful to them. This week I made it my objective to just talk to them instead of scream at them. This really worked with Grady. I asked him if hs was being good ( he said no). I asked him if Jesus would like the way he was acting ( he said no). In proverbs 13:24 it says
Whoever spares the rod hates his son, but he who loves him is diligent to discipline him.  I’ve always took that kind of literally, but in the past week I’ve really noticed that the “rod” can simply be sitting them down and talking with them. I’m not sure that beating them always gets the point across because then everyone gets angry and goes their seperate ways, but if I can sit down with them & talk it over & reinterate the fact that they are loved, but at the same time I am dissapointed it could be effective in a lot of situations
A=. I’m going to try to apply this simply by looking at the situation. I believe that the “rod” can still be a “rod” in certain situations, but there are a lot of situations that it is most definitely not the way to handle all of the discipline situations.
P=lord I just pray that you show me the way & give me the guidence on how to deal with certain situations. I thank you for giving me the know how on how to deal with all the different situations. AMEN!
Y=.  Know then in your heart that, as a man disciplines his son, the Lord your God disciplines you.6 So you shall keep the commandments of the Lord your God by walking in his ways and by fearing him.  Deut. 5: 6&7. I just think this says it for me. GOD’s not going to beat you down, yet I have definitely seen where he tells me ” hey I’ve showed you the way & I’m not going to do it all for you”. It’s kind of like when pastor said that GOD wants you to be healthy & you can pray & pray & pray, but if you eat Mcdonalds every day it’s just not going to happen.


What is Forgiveness?

As we go through our lives it is inevitable that Forgiveness will have to either be given or received.  The question is, what is it and how do we do it.  If we study God’s word we find quite a few scriptures.  I especially like the one that is found in second Corinthians Chapter two.  Forgiveness is simple, yet it can be very difficult.  God knew about all of our sins before we ever even committed them, yet he still forgave us by giving his only son.  If we will learn to forgive like it teaches us in the bible from a young age it will create a much easier life.  If we are quick to forgive and truly forgive then we will not harbor hatred or unforgiveness in our hearts which in turn will reduce our stress level which can lower blood pressure……… You get the point! Young or old single or married   Forgiveness is very very important for our lives and the sooner we learn to use it the better our lives will be!

Follow this link to my Soapy from second Corinthians on Forgiveness

Here are a few Scriptures to check out on Forgiveness

Matthew 6:15

Psalm 103:3

Colossians 3:13

Psalm 130:4

II Corinthians 2:10

Hebrews 8:12

Luke 1:77


Granola- Berry Parfaits

Granola- Berry Parfaits

Prep Time: 5 minutes

Cook Time: 30 minutes

Total Time: 35 minutes

Yield: 8

Calories per serving: 344.8

Fat per serving: 8.3 g


  • 3 cups old-fashioned rolled oats
  • 1/2 cup slivered almonds
  • 1/4 cup wheat germ
  • 2 tablespoons sunflower seeds
  • 1 teaspoon ground cinnamon
  • 5 tablespoons honey
  • 4 cups low-fat maple vanilla yogurt or vanilla yogurt
  • 2 cups raspberries, blueberries, or sliced strawberries


  1. Preheat the oven to 325°F. Coat a 15" x 11" jelly-roll pan with cooking spray.
  2. 2.In a medium bowl, mix the oats, almonds, wheat germ, sunflower seeds, and cinnamon. Drizzle with the honey and stir to coat well. Spread in an even layer in the prepared pan.
  3. 3.Bake, stirring occasionally, for 30 minutes, or until golden brown. Cool on a rack.
  4. 4.To serve, layer the granola, yogurt, and berries in 8 parfait glasses.
  5. Recipe Tips
  6. Granola can be prepared ahead of time and stored in an airtight container for several days.


I found this on I like to stay original, but this is really really good!!!!! Here is the link:

Salsa you will Love

Mango Salsa

Rating: 51

Prep Time: 10 minutes

Total Time: 10 minutes


  • 1 mango – peeled, seeded and chopped
  • 1/4 cup finely chopped red bell pepper
  • 1/4 cup finely chopped yellow bell pepper
  • 1 green onion, chopped
  • 2 tablespoons chopped cilantro
  • 1 fresh jalapeno chile pepper, finely chopped
  • 2 tablespoons lime juice
  • 1 tablespoon lemon juice


  1. In a medium bowl mix all ingredients thoroughly, adding in lime juice while mixing
  2. Cover and refrigerate for at least thirty minutes
  3. Enjoy

Healthy Fruit Salad

Healthy Fruit Salad

Rating: 41

Prep Time: 20 minutes

Total Time: 20 minutes


  • 30 Grapes
  • 30 Blueberries
  • 3 Bananas
  • 3 Apples
  • 12 Strawberries
  • 5 Mandarin Oranges
  • 1/2 Pineapple
  • 4 packets of Truvia


  1. Peel and quarter all fruit except grapes and blueberries to desired size
  2. Add all fruit into a large bowl and mix well
  3. Spread Truvia packets over the top of all fruit and mix again
  4. Cover and chill for thirty minutes
  5. Serve and enjoy
  6. Note if you are making this the night before serving you shouldn't peel the banana until the last possible minute to keep them from turning brown before serving

Cooking Oils…. By Mike Geary

Mike Geary is the guy to listen to for all your health questions!  Check out his latest  article on Oils

Your Cooking Oils – Healthy vs Unhealthy

(the truth may surprise you!)

Some of these oils are healthy and some are VERY unhealthy — soybean oil, olive oil, coconut oil, corn oil, etc… Let’s take a closer look.

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author of best-selling program:  The Truth about Six-Pack Abs

Today, I wanted to give you my take on a confusing subject to most people:

…why some oils and fats you may use in cooking, baking, or other food use are actually harmful to your body, and why some are healthful.

Here’s the deal…

A lot of people seem to think that anything labeled as “vegetable oil” is good for you. NOT A SHOT!

Most of what is labeled as “vegetable oil” is simply heavily refined soybean oil (processed under high heat, pressure, and industrial solvents, such as hexane)… sometimes perhaps it may also be heavily refined cottonseed, safflower, corn, grapeseed, or other oils too.

In most instances, almost all of these processed oils are NOT HEALTHY for you.  I’ll explain why below…

If you buy processed food or deep fried food, you can usually be certain that these unhealthy oils are used to prepare your foods (or worse, it may use hydrogenated versions of these oils… aka – trans fats).

You may have even bought some of these oils for your own cooking or baking at home.

The problem with soybean oil, cottonseed oil, corn oil, grapeseed oil, safflower oil, and other similar oils is that they are mostly composed of polyunsaturated fats (the most highly reactive type of fat) which leaves them prone to oxidation and free radical production when exposed to heat and light.

Processed polyunsaturated oils are the most inflammatory inside our bodies because of their high reactivity to heat and light. This inflammation is what causes many of our internal problems such as heart disease, diabetes, and other degenerative diseases.

Note: It’s ok if a polyunsaturated fat source isn’t processed such as in whole foods like various nuts and seeds… In that case it’s usually not inflammatory (as long as it’s not been exposed to high heat), and is a great source of healthy polyunsaturated fats for you. By the way, omega-6 and omega-3 fatty acids are both polyunsaturates, and a healthy balance of approx 1:1 to 3:1 ratio of omega-6 to omega-3 is considered healthiest. Your best bet is to choose raw nuts and seeds whenever possible to avoid the oxidation of polyunsaturated fats that can occur during roasting of nuts and seeds.  Keep in mind though that some nuts are mostly monounsaturated, (for example, macadamias), so the issue of roasted vs raw nuts is less of an issue for highly monounsaturated nuts.

However, all of the vegetable oils listed above are generally heavily refined during processing, so that makes them already inflammatory before you even cook with them (which does even more damage).

Here’s the actual order of stability of a type of fat under heat and light (from least stable to most stable):

1. polyunsaturated
2. monounsaturated
3. saturated

Here’s something that mainstream health professionals will never tell you…

Saturated fats are actually the healthiest oils to cook with!

Why?  Because they are much more stable and less inflammatory than polyunsaturated oils.

This is why tropical oils such as palm and coconut oils (and even animal fats such as butter) are best for cooking… they have very little polyunsaturates and are mostly composed of natural saturated fats which are the least reactive to heat/light and therefore the least inflammatory in your body from cooking use.

That’s also why natural butter (NOT margarine) is one of the best fats for cooking. This all goes directly against what you hear in mainstream health talk… because most health professionals don’t truly understand the biochemistry of fats, and falsely believe that saturated fats are bad for you… when in fact, they are actually neutral in most instances… and saturated fats from tropical oils are actually good for you as they contain mostly medium chain triglycerides (MCTs) which are lacking in most people’s diets.

In fact, lauric acid is one of the abundant MCTs in tropical oils and is known to strengthen the immune system.  Lauric acid is even being studied currently in medical studies for controlling contagious diseases.

To summarize… your best cooking or baking fats are generally butter or tropical oils such as palm or coconut oil.  Olive oil (extra virgin preferably) is ok for lower cooking temps as it’s mostly monounsaturated, so moderately stable.  The mostly polyunsaturated oils such as soybean, grapeseed, cottonseed, safflower, etc, are the least healthy for cooking or baking.

My choices for top healthy cooking oils that I use:

  • Virgin Coconut Oil
  • Extra Virgin Olive Oil (only for low temp cooking)
  • Real Butter (grass fed if possible)

Of course, with all of that said… we should keep in mind that trying minimize our cooking with oils can help to reduce overall calories. Cooking with oils in moderation is ok and can actually help satisfy your appetite more, but be careful not to overdo it as the calories can add up fast.

Also, please don’t be fooled by deceptive marketing claiming that canola oil is healthy for you — it’s NOT!  If you enjoyed this article, feel free to share this with your friends or family on facebook, twitter, email, etc.