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The Therapy of the Cutting Board

NoStove.NoOven.NoProblem

So most of my recipes are centered around quick and easy. Yes life tends to minimize the time we get to spend in the kitchen and it is so important to have those quick and easy healthfull recipes. But every once in awhile I like to put on some music and get lost in my cooking. There is something very therapeutic that comes along with using creative taste-buds in the kitchen. And the appreciation from those whom partake is something I will never complain about!

This recipe, Stuffed Squash and Lemon Chicken was born on one of those stress packed days that I just needed my solo cooking therapy. And excitingly it turned out incredibly tasty!

Serves: 4

Time: 1-1.5 hours

Why I love this:

  • Complex flavors
  • Filling like you just consumed beef stuffed squash
  • The silence you will find from your consumers as they chow down on HEALTH!

Ingredients:

  • 2 yellow squash, cut in half length wise
  • 2 zucchini squash, cut in half length wise
  • 1 chopped shallot
  • 1 ½ c chopped mushrooms
  • ½ c lentils
  • 1 ½ c raw spinach leaves
  • 2 tbsp herbed chevre goat cheese
  • 4 chicken breasts or 8 chicken tenderloins
  • 1 tbsp minced garlic
  • 2 tbsp coconut oil
  • 1 tbsp grapeseed oil
  • 1 tsp paprika
  • 3 tsp dried basil
  • Crushed black pepper
  • 2 tsp granulated garlic
  • Juice 1 lemon
  • 1 tbsp olive oil

Directions:

  1. Rinse chicken breast. Place chicken in bowl or Tupperware. Marinate chicken with 2 tsp granulated garlic, 2 tsp basil, lemon juice, and 1 tbsp olive oil.
  2. Heat a fry pan to medium. Add minced garlic, shallots, and coconut oil. Cook down for 3 minutes.
  3. Begin to core the squash so that you make little boats. Place the meat to the side.
  4. Preheat oven to 375 degrees.
  5. Add mushrooms, black pepper, and grapeseed oil. Cook for another 3 minutes.
  6. Chop the squash meat. Add to the fry pan with paprika. Mix thoroughly and cook for 5 minutes.
  7. Add the lentils and spinach leaves, reduce heat to low and allow mix to simmer for 5-7 minutes.
  8. Fill the boats with the freshly made filling. Top with crumbled goat cheese.
  9. Place in oven for 20 minutes.
  10. 10 minutes after the squash has started heat the fry pan to medium low. Once pan is heated place your chicken breast in pan. Flip every 5 minutes for 15-20 minutes depending on thickness.
  11. Once squash has completed 20 minutes of cooking, increase heat to 425 for another 5-10minutes. Squash is done with the shell is slightly soft and cheese is a light brown.
  12. Serve up your chicken breast and gorgeous stuffed squash!

Now I love this recipe when cooking for a little Friday night gathering for one of our double dates or just for us! The leftovers and wonderful!

Enjoy some kitchen therapy too!

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Did you take your vitamins today?

Vitamins now come in a variety of shapes, sizes, colors, and flavors. We all know how important vitamins are for us because realistically sometimes our diet just doesn’t cut it. But truthfully how do we make the right choice? Other than the fancy logo, catchy slogan, or colorful packaging what makes one vitamin different from the next?

In 2008, multivitamins brought in $4.7 billion. There are no direct standards on vitamins so how do we know what we are paying for isn’t just some sugar pill?

First things first, get personal! Talk to a nutrition specialist or doctor about your medical history, your diet, and your current medications to see what you really need. He/she may even suggest a blood test to see where you are lacking.

How can you do your own brand research? Check out the following and see if your desired supplement measures up:

  • Check out the vitamin at consumerslab.com
  • Read the labels- the ingredients should be as organic as possible
  • Has it been tested- make sure that the dietary substance has been tested for toxic substances
  • Is it old?- check the expiration date…how long has that bottle been in the back of the cupboard or on that drug store shelf
  • Do you have food allergies?- vitamins often contain wheat, dairy and other allergies…just because it’s not in its standard form doesn’t mean you won’t have an allergic reaction
  • Is what’s on the label really what’s in the bottle?- dietary supplements are not regulated so the amount claimed on the label might be different than what is really in the pill. Contact the lab that makes the pill. Can’t seem to get a human being? Toss that brand and try another!
  • You get what you pay for- invest in a good vitamin or just skip taking vitamins altogether
  • Does the vitamin dissolve adequately?- place the multivitamin in a glass of warm water, if it doesn’t dissolve in an hour you basically just have really pricey urine. When a vitamin does not breakdown in the stomach before passing through the intestine, it is not absorbed through the intestinal walls.

I use and recommend Usana. Their product is friendly even on my sensitive tummy and has greatly improved my energy and immune system. For more info send me an email!

If you would like to do some more vitamin research check out about.com and alignlife.com.

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Salmon Potato Mess

Salmon, a power protein, low in calories, transfat and saturated fat plus a taste that keeps you coming back for more!  Salmon is loaded with omega-3s, which promote a healthy heart, skin and joints.

Now when choosing your salmon be sure that is fresh ocean fish; not farmed fresh water to get the most nutrition and less chemicals.




Time: 35-40mins

Serves: 2



Ingredients:

  • 1 ½ c chopped fingerling potatoes
  • 1 chopped bell pepper
  • 2 c fresh spinach leaves
  • ¼ c chopped onion
  • 1 tsp dried basil
  • 1 tsp dried parsley
  • 2 tbsp olive oil
  • 1 tbsp Smart/Earth Balance
  • 1 c sliced mushrooms
  • 1 tsp minced garlic
  • 2 salmon fillets; for convenience I like Trader Joes’ Chimichurri Salmon

Directions:

  1. Preheat oven to 400 degrees.
  2. In a large skillet, heat olive oil, garlic and onion on medium stirring occasionally for about five minutes.
  3. Add potatoes, basil and parsley; stirring occasionally for another five minutes.
  4. Add bell peppers and mushrooms; stirring occasionally for about five minutes.  Put the salmon in the oven; cooking for about ten minutes.
  5. In the skillet, lower the heat to medium low and add spinach.  Once spinach has wilted stir thoroughly.

Once salmon is complete place the potato mess on a plate, top with a salmon fillet and enjoy!

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Fryman Canyon Hike

Your Pristine Performance

A few Saturdays ago Anthony and I woke up after a very enjoyable Friday night. One of those Friday nights when you got a little too caught up in the romance and exciting conversation and slightly overindulged on the Happy Hour Skinny Margaritas. Yes it happens to us too.12258557689?profile=original

Some rules follow after a night like this. Rule number 1, keep loud noises to a minimum. Rule number 2, drink TONS of water. Rule number 3, get outside and move that butt for at least an hour (sweat it out!). Rule number 4, do not I repeat DO NOT forget the sunglasses!

After a quick google search we found our challenge, Fryman Canyon. Just enough to get the metabolism going and to break a good steady sweat but not overwhelming enough to make us sick.12258557294?profile=original

Fryman Canyon is a short 3 miles loop in the Hollywood hills off Laurel Canyon Blvd. Parking is only a buck and worth the donation to the park.

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The trail is a slight climb to start and has several side roads to explore. The trail is well maintained and has just the right balance of hikers. It is not nearly as crowded as Runyon! The views from Fryman are spectacular. Views that make you remember why you love to live in California!

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Towards the top of the loop you will find a pretty neat educational center. This hike is great for the youngins! The Tree People have done a really good job with this community center. We enjoyed meandering around all the exhibits. (http://www.treepeople.org/)

As you make your way down the mountain and you will pop out into a residential area, a cul-de-sac at the end of Iredell Lane. And if you are like us you will enjoy a bit of the neat house browsing! Or you can backtrack your steps and repeat the trail.

To take the residential route take a right at Iredell Street and then a left to Fryman Road to return to the parking lot. We loved it so much we returned to the car and went for a soothing drive through the fancy houses!

To finish off such a wonderful refreshing hike we headed to Encino’s Nuts & Berries to fill up on healthy greens and fresh squeezed juice! I recommend the Green Machine and Ahh-Raw-Sh Salad.

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By 3pm we were cured from the Friday night Happy Hour Damage. Keep this in mind for your Cinco De Mayo celebrations this weekend.

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Vegan Tacos....get your Macro On!

Vegan tacos full of flavor, fiber, and a good source of protein.  Plus a quick dinner idea when you don’t have meat protein in the house!

Time: 20 mins

Ingredients: Serves 2 **Remember organic is always the best option for you and the environment**
  • ¼ c chopped onion
  • 1 sliced yellow squash
  • 1 chopped red bell pepper
  • 1 tbsp olive oil
  • 1 tsp minced garlic
  • 1 can rinsed black beans
  • 2 c fresh spinach leaves
  • ¼ c fresh cilantro
  • ½ tsp chili powder
  • 1 jar or container of salsa
  • 4 yellow corn tortillas
  • 1 avocado; sliced

Directions:

  1. In a large skillet, heat olive oil, onion, and garlic on medium high for 3-5 minutes.
  2. Add squash, bell pepper, and chili powder stirring occasionally for approximately 5 minutes.
  3. Add black beans and ¼ c salsa; reduce to medium low and cook for another 5 minutes.
  4. Add spinach; stir in once wilted.
  5. Serve taco filling in individual corn tortillas and top with avocado, cilantro and salsa.

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The Macro Diet!

Uh oh....another diet plan??  It’s February and I’m sure many of you have tried the latest diet crazes for your New Year’s Resolutions.  How are they going?  Have you gone on a binge yet?

Yes most diet’s do lead to weight loss, but also to weight gain as soon as you have access to normal food again.

The Macrobiotic Diet is not a diet but a lifestyle.  A lifestyle that is not only good for you, but also great for the environment and your pocket book.  This lifestyle finds its roots in Zen Buddhism and Western vegetarianism.  Eating macrobiotic-ally focuses on consuming fresh, natural, organic and seasonal.  Macrobiotic dieters eat their foods in the most natural state; changing the chemistry only through cooking, not through additives, colors, and excess preservatives.  So yes a little extra work for you; but knowing what is really going into your food is key to weight loss.

Once on the Macro Diet you will notice how incredibly satisfying fruits, fresh grains, and veggies are.  The flavors of locally organically grown produce greatly surpass the pesticide laden truck/boat/air traveled “stuff” brought in from around the world.  These fresh items are high in fiber, lower in fat and intense cancer combaters.

So hit up your local Farmer’s Market this coming Sunday and give it a go!  You will be amazed by what you see, learn, and taste; plus who doesn’t enjoy grocery shopping under the sun, versus the fluorescent glow??  Don’t forget those reusable bags to continue your new found Green Mission.

Try it for the following month and take note of how your health, happiness, and well-being changes.
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How much PE will my first grader be getting ? A simple question I asked the principle of my children's school over three years ago. One might assume there is some permanent form of PE in the public elementary schools here in San Francisco...The truthful answer, not even close. The answer, when I got it about 3 months later...was "roughly 35 minutes once every 2 weeks. Here are just five of the responses I got from parents when I found this out.

1) That's impossible

2) That can't be

3) It's horrifying 

4) Isn't there something to do?

5) No way?

Unfortunately, yes way. That simple question of how much PE is my child getting at school, has lead me down a long discombobulated road of the reality of PE in our public schools. Let alone a decent quality Dance Education program that could help.

Zero was the amount of funds for my kids school when I first asked. Later I appealed to our PTA to take a clear serious look at this whole in our kids overall education. Although many parents agreed that it was wrong, I found a that when I brought up the issue at PTA meetings, I was met with everything from. "We will discuss that in the future",,,to "If you don't like it then take your kid to another school". To literally "Jim Brosnahan, you can just leave" as your constant "push" for more PE is disruptive". Disruptive,,,I think to myself. What is disrupted is the neurological development of our children's brains due to lack of oxygenation that comes from sufficient PE? Let alone the basic connection of the mind body relationship each child will be going through life with.

"You come off upset about this" I am told by school administrators. "Please don't bring up the issue of PE in this PTA meeting" I was told...Soon I found myself, volunteering my time and skill as a Dance/movement educator on a regular basis. Yet because, there was little overall recognition of it being a school, district wide problem, I was able to tackle it class by class, only by the teachers who seem to have a clue about the importance of Movement, let alone quality PE. 

I was recently at a party and a woman came to me and said "Hey you are that PE agitator guy at our school, that is so great that you speak up, I could never do that".

I like many others exchanged holiday small talk and pleasantries, was a bit flattered by the complement, yet in my mind I thought. "Why are people so willing to let this issue of the lack/absence of PE just go, without putting up a fight." ( I was just quoting my thoughts btw:). Then my loving father I spoke with the other day said something that rang true. He said something like." With the work you do as a Dance/movement educator you see first hand the positive effects on the students, others just simply don't know what high quality Elementary school PE/Dance education looks like."

Hmmmmnnn I thought, he is right, what can I do to get the administrators attention and make positive change at my kids school. ( although truth be told, I have a dream that we can bring Dance/Movement Education to help all schools across America,),,(the other 6 continents we will do later, my fellow dancer/teacher/understanders of the value.)  Ahhh Ha THE LAW of 200 minutes for every 10 school days. Yep, that is the law of the land here in California, yet with massive budget cuts and lack of priority, it is a law that is let slide...Well it was, until I do what I like to call "Going into physical action to make the 200 minutes accountable. 

First I was met with comments like. "We don't have the money" or "It's so bad you have to choose an arm or a leg you want to loose, we can't have quality math and PE"......Excuse me, but if that is the analogy, doesn't that leave my child as an amputee after Elementary school...

I felt no choice, I had to become,,,,,,,,,,,,,THE AGITATOR FOR MORE PE,,,,,,,,. Let's see, was I embraced as a dedicated parent trying to fix what is right,,,,,,that would be an overall no. Many of the Starbuck cup clutching parents, turned their head the other way, the schools main administrator avoided meeting with me, because, I wanted......A MASTER PE SCHEDULE THAT PROVED OUR KIDS WERE GETTING THE 200 MINUTES THE STATE MANDATES.....I went to the district, I researched who was in charge, we got a "PE teacher training program" to train regular classroom teachers to be the PE teachers". In SF, that's the best we have for now I am told by the district. 

Why am I writing this??? Because I have learned that even if everyone at your kids school doesn't like you for agitating, you must to make change.

Now we have a rough Master Schedule showing the hours that go into making the 200 minutes.

Fellow Dance teachers/parents/educators in training. Make a difference and find out what is happening in your district and push for change. This generation of children are counting on it. Brain studies show, that children with at least the 200 minutes do more than just score higher on tests. Brain scans show, there are several regions of the brain that are stronger than those kids without regular PE.

As a Dance Educator, I see the difference in the eyes of the child, who is told by his class room teacher...Johnny sit still"....I say, let's  not sit still. Advocate for Dance in schools, a quality PE program. Let's change our National approach to PE, even with the nice million dollar add campaigns to tell kids to get 60, that is good, but we must do better. Our children are counting on it.....word

.

With love and sincerity,

James Brosnahan

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STRUT FIT 2012!

http://strutfit.tumblr.com/

 STRUT INTO THE NEW YEAR WITH THE NEW YOU!

Take a peek at FUN, SEXY moves with all the makings for a 2012 fitness PHENOMENON! Strut Fit creator and celebrity choreographer Lindsley Allen dishes on her dance/workout CRAZE that has women in L.A., and all across the country, RAVING about how it makes them move, look and feel. See and hear it all for yourself (including testimonials and clips from classes) as well as Lindsley’s plans for the Strut Fit DVD series, coming soon!

When I started the Strut Fit series this year, I hoped it would be a fun, sexy, inspiring workout that would make women feel good. So as I reflect back on 2011, I am overjoyed that so many lovely ladies showed up to strut their stuff week after week, month after month. The transformation I witnessed in these women - inside and out - has truly been one of the biggest thrills of my life.

Thanks to all who came out and supported Strut Fit in 2011. I look forward to seeing you in the New Year. Classes start back up again January, 10, 2012. Details to come!

Lindsley Allen

Strut Fit Creator/Choreographer

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Late Night Munchies!

Saturday night Anthony and I returned home around midnight after a long day at Redlands Relay For Life. We had stopped for dinner and I had a glass of wine. Returning home still with a slight buzz I craved chips, crackers...anything snacky crunchy! I work pretty hard all week to keep my diet clean and lean....so don't I deserve a binge? Or is it that I work so hard all week and really should not destroy it in one night just to satisfy my taste buds? Do I really want the tummy ache in the AM?

A light in my fuzzy brain finally went off .... my fav yummy filling snack ... the Almond Butter Apple Butter Rice Cake!

Why I love this?

  • Easy peasy
  • Slightly sweet
  • Creamy and fulfilling
  • Feels like a cheat but isn't!

Serves: 1

Takes about: 5 min

Ingredients:

  • 1 tbsp all natural unsweetened almond butter
  • 1 tbsp no sugar added Fuji Apple Butter (I love Ha's from my local Farmer's Market!) you can also use jam or jelly
  • 1 white or brown rice cake

Directions:

  1. Spread it any way you like and take a huge bite!! Told you it was easy!

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Black Bean Quinoa Goodness

NoStove.NoOven.NoProblem

I love Mexican food but hate the bloat I'm left with after. This weekend with the help of my picky taste buds I created this Black Bean Quinoa Goodness; high in fiber, protein and packed with an amazing nutritional punch!

Servers: 4 GREAT FOR LUNCH NEXT DAY!

Time: 30-40mins

Ingredients:

  • 1 c cooked quinoa
  • 1 can low sodium black beans
  • 1 chopped red bell pepper
  • 2 c chopped broccoli
  • 1 c sliced mushrooms
  • 2 c raw spinach leaves
  • 1 diced shallot
  • 1 tbsp goat feta
  • 1 avocado
  • 2 tbsp olive oil
  • 1 tsp chili powder
  • 1 tbsp dried chives
  • 1 jar salsa

Directions:

  1. In a rice cooker start the quinoa (1/2 c quinoa to 1 c water).
  2. Heat the fry pan to medium, add olive oil, shallots and broccoli. Cook for five minutes stirring occasionally.
  3. Add bell pepper, mushrooms, chives and chili powder cook down for another five minutes.
  4. Quinoa should be complete. Check and see if all water is evaporated; if so unplug rice cooker and uncover.
  5. Add spinach, quinoa and black beans to the fry pan. Stir until evenly mixed. Cover and reduce to a simmer. Simmer for 5-10 minutes until spinach has wilted.
  6. Serve the delish mix with salsa, feta cheese, and avocado...yum yum delish!

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Fellow Dancers,

An introduction to one's true self. Just finished my 15th year of teaching for San Francisco Ballet's, Dance in schools program and I am more passionate now about the value of teaching children than ever. Specifically in the art of dance outreach in the public schools. The smiles, the laughter the movement.

The best way I have yet to describe my job is that I "Help guild the students to a more empowered sense of self."

This week alone watching the smiles of the little girl, unable to walk on her own, using a walker to move to the music of both my accompanist and recorded music. Another class of "troubled" kids, moving through space with clarity and control. In a way after years of dancing and teaching I find the outreach education personally to be more of a need/duty more than simply a desire to teach dance.

What is most sacred to me? The most sacred part of my week is when I look before me and there are 44 or so kids looking at me (Mr B) and I guild them through a variety of movement, music and dance. Striving always to become a better dance educator, reflecting on what went well and what needs work. My goal of becoming a true Master Dance Educator, a goal that will always be reached for, yet never achieved. 

Although I help give scholarships to San Francisco Ballet School, through our program. It is the child that will never get such a scholarship, but nevertheless becomes a more self confident, aware person that interest me.

With a wife and two kids, I do my real estate ventures to keep the money flowing, yet when anyone asks me what I do, the answer is Dance Educator.

Now, most people I find have no real idea what that means, nor do many in the field of education. Yet my heart knows it's power. My soul knows that at least one of the hundreds of children I have the honor to teach have been guided to a happier, more in tuned awareness of their potential. 

I invite you to share with me your ideas and thoughts on dance education in our schools. My dream is to create a quality dance/movement curriculum that can be implemented from public sea to shining pubic sea. 

Let us dance together and help our next generation to understand the value and beauty of MOVEment,

with love,

Jim Brosnahan

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Kevin Stea supports the next generation!

It's great to see that Kevin does not let personal career interests get in the way of supporting younger dancers.  For years, he's been actively involved with Dancers Alliance and Answers4dancers.com.   12 videos featuring the insights he has for newbies coming into the biz are posted on A4D's Smart Vids.  By the end of the week, you'll see some of them here. 

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Welcome dear Artists

Welcome dear Artists!!! About today? I am rehearsing and creating a new piece in the air.... Grateful to be an Artist and live from my artistry!!  invite you to share my vision of beauty, art and entertainment by coming to my show " L effleur des Sens" This Sunday and Monday...visit www.leffleurdessens.com and book your ticket through "showtime".

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The Fried Egg Sandwich!

mmmm....nothing I love more than a juicy sandwich :). When I first went gluten free I thought I may never be able to enjoy one of these again :(. I tried a variety of gluten free breads and most were solid as a brick and very crumbly. A juicy sandwich on this bread soon turned into a fork and knife ordeal...most definitely not my definition of a sandwich! And then I found Udi...Udi's Whole Grain Gluten Free bread is by far my favorite, it just MUST be toasted first! With Udi my sandwich dreams have now become a reality!

In desperate need of a quick and healthy dinner one night I stumbled upon this delicious sandwich idea. The first time I had a fried egg sandwich was in college up at my girlfriend's cabin...it was after a night of way too much Jose and not nearly enough agua. ;) This sandwich by far saved my flipping stomach. From that moment the fried egg sandwich and I became the best of friends :).

This healthy juicy-ness is also super easy! Try it for dinner tonight or even breakfast in the AM!

Ingredients (serves 2):

  • 1 shallot, diced
  • 2 tbsp grapeseed oil
  • 1 tbsp basil
  • 1 tbsp garlic
  • 1 c mushrooms, sliced
  • 1 red bell pepper, sliced into spears
  • 3 c spinach
  • 2 tsp white balsamic vinegar
  • 2-4 eggs (depending on how many eggs per sandwich you would like; I stick with 1 for, 2 for Anthony)
  • 4 sliced Udi's Gluten Free Whole Grain bread
  • 2 tbsp crumbled goat cheese
  • 4 basil leaves
  • 2 tsp spicy brown mustard

Directions:

  1. In a large skillet bring 1 tbsp grapeseed oil, basil, and garlic to medium heat. Add diced shallot. Mix and cook until shallot has softened, about 3-5 minutes.img_5494.jpg?w=300&width=300
  2. Mix in mushrooms and bell pepper. Cook for another 3-5 minutes until mushrooms and peppers have begun to soften, stirring thoroughly. img_5495.jpg?w=300&width=300
  3. Add in spinach. Cover and cook 3-5 minutes until spinach has begun to wilt. Once spinach has begun to wilt, uncover and add white balsamic vinegar. Allow the vinegar to steam off. Leaving veggies with a hint of sweetness! (about 2 minutes) Remove veggies from fry pan and place in a Tupperware, close to keep hot.img_5497.jpg?w=300&width=300
  4. Coat the fry pan with remaining grapeseed oil. Crack eggs into the pan (leaving enough room so that they do not leak into one another). This is also a great time to start your toast! Once eggs have begun to bubble, break the yoke with a spatula and then flip the egg. Cook egg thoroughly until it is as stable as a pancake :) and can be easily removed from the pan.
  5. Once toast as popped spread one piece with brown mustard. Place egg (or 2 eggs) on this piece, top with fresh basil leaves and goat cheese. Place veggies on other slice of bread. Quick smash the two together and you have deliciousness!img_5504.jpg?w=300&width=300

Simple. Juicy. Delicious. Healthy.

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The Water Challenge!

Water...one of the healthiest things that you can give yourself. Whether you are trying to loose weight, looking for more energy, healthier skin, or healthier internal organs you need to pay attention to your water intake!

What is the first thing you do when you wake up? Turn on the coffee pot? Reach for a 5 Hour Energy? STOP and reach for 2 8-oz glasses of water! Your body is working so hard all night long repairing cells, restoring the body's internal functions, and detoxing. These all take so much energy and you got it...WATER!

So what is the water challenge?? Start your day chugging down at least two glasses of water before eating breakfast or reaching for the caffeine! Can you do it?

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