Superfoods to Rejuvenate Body, Mind and Spirit

Superfoods to Rejuvenate Body, Mind and SpiritSuperfoods to Rejuvenate Body, Mind, and Spirit are needed in my house at the moment. I am fighting Bronchitis while at the same time I am involved in reviewing and improving my goals for the coming year.  I like to make a review in the spring and the fall to avoid the New Years rush. I believe that as we age, reviewing our goals and adding or subtracting short-term goals should be addressed twice a year.

As the Candle gets shorter, and it does, we need to make sure that we are still enjoying life and not just wandering through it. Remember the words to the song by Mac Davis? You’ve got to Stop and Smell the Roses, Well when was the last time you did just that.

When You review some of your goals and one goal is rejuvenating the body, mind, and spirit, the method should be smaller, more frequent snacks and meals. This will help keep energy levels on an even keel and regulate your blood sugar levels to avoid spikes and dips. When you choose the right combination of foods, your body gets the much-needed boost it needs to sustain itself properly, even through those slumps later in the day. So dump those high sugar junk foods and reach for the following foods and get that boost you need.

Any fresh fruit, especially with skins or seeds like peaches, apples, pears, oranges, and strawberries, is a great source of vitamins and fiber. In the Superfoods to Rejuvenate Body, Mind and Spiritsummer you can choose a peach and get plenty of dietary fiber, niacin (vitamin B3), potassium, beta-carotene and vitamin A, plus high amounts of vitamin C. Niacin is important for providing energy for cell tissue growth. Along with regulating fluid balance, potassium helps maintain the electrical stability of the cells of your heart and nervous system and is important for cell and muscle growth. Vitamin B12 plays a role in red blood cell formation, nerve function, and metabolizing protein and fat. Peaches and blueberries make a great topping for some steel cut oat meal for breakfast or dinner.

Dried Apricots and Almonds combination provides a high amount of vitamin A, iron protein and dietary fiber. Both foods are low in cholesterol and sodium, and apricots are a great source of potassium, which is important in regulating your body’s fluid balance. The vitamin A in apricots contributes to healthy vision, bone growth, and reproduction, and helps fight infection.

Raisins are a healthy, low-fat, low-cholesterol, and low-sodium snack with significant amounts of potassium, phosphorus, copper, and iron, and when mixed with low-fat yogurt, you also get riboflavin (vitamin B2) and vitamin B12, as well as a high amount of calcium, which is needed not only for strong bones and teeth but also plays a key role in the normal functioning of the heart and other muscles.

Baby carrots and sesame sticks are a tasty treat that will provide significant amounts of beta carotene, vitamin A, vitamin C, folate, vitamin B6, iron, potassium, copper, and fiber. Beta carotene helps protect against diseases like heart disease and some cancers.
Vitamin A is important for healthy skin, for better night vision, and to fight infection and respiratory ailments. Folate, or vitamin B9, is essential to human life, helping to form red blood cells and break down proteins, and playing a key role in cell growth and division.

Superfoods to Rejuvenate Body, Mind and SpiritHomemade, sugar-free Peanut butter on some celery sticks is an excellent source of protein, iron, niacin, and fiber. It is a classic snack, has great staying power, and the celery is stuffed with numerous vitamins, minerals, and is high in fiber. Low-fat string cheese is a good quick source of protein and calcium. They come in easy-to-carry individual servings and you can add a piece of fresh fruit for extra fiber. And remember you can add a few raisins to make “ants of a log”.

Use these Superfoods to Rejuvenate Body, Mind and Spirit and slow down the flame on that candle. It seems to burn much faster as we age if we don’t control it.

So Stop and smell the Roses, and then enjoy some super foods today.

We welcome your comments in the space below this article and will reply to each one.If you have not signed up for your copy of “Clean Eating – How and Why to cut out Processed Foods” please do so at the top right this article. I would love to have you join our family of Whole Food Enthusiasts..

Bon Provecho


Maria and Bill

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What About Your Metabolism and Aging

Your Metabolism and AgingWhat About Your Metabolism and Aging – Are Your Doing Your Best? If you have not given it much thought this might just be the time to do it. As we age things start to slow down in our bodies and if we do not have a plan in place we will age faster than we want.

How does your metabolism affect aging? There is a great deal of conflicting information regarding metabolism, especially when it comes to delaying the effects of aging. Many people also tend to talk in absolutes, whereas good health and anti aging exist on a spectrum, rather than an absolute sweet spot.

Metabolism is measured using your Base Metabolic Rate (BMR), which the amount of energy (calories) it takes to maintain your body at rest. Simply, someone with a higher BMR will burn more calories in the course of their day than someone with a lower BMR.

When people talk about ‘increasing your metabolism’ they mean that you will utilize more calories while expending the same energy. If the caloric input does not increase when BMR is raised the body will store less fat and will even use body fat for energy if needed. This makes increasing ‘metabolism’ attractive for those wishing to lose weight.

However, some researchers believe, with statistics to support their belief, that the slower your metabolism is, the slower you age. The premise is that if you have a fast metabolism you are using lots of energy. If you are using lots of energy, you are also wearing things out.

A useful analogy is a motor car. If it drives slowly (low BMR) it reaches its destination (end of life) more slowly (anti aging) with more fuel (body fat) in the tank.

Unfortunately, this is more simplistic than a human life is and does not incorporate the variables that make the difference. For example, the low-BMR/longer life theory is largely predicated on the fact that the higher BMR utilizes increased oxygen which increases the creation of free radicals, which it does.
The inference then is that this increased free radical activity will increase cell damage, causing the body to wear out or age faster. However, if the body has adequate antioxidant support from consistently good dietary sources, it can deal very well with these free radicals, unless the body is under extreme stress. A certain amount of Stress is ok but if you are under extreme stress you need to address that problem as soon as possible because that can be a life shortner if left unchecked.

If your goal is a quality of life, longevity and helping your body look and feel younger than its years, you would do well to not focus too much on the theoretical debate about metabolism.

Instead, follow these health-sustaining directives:

Drink Lots of Water

Water increases your metabolism, helps you lose excess weight and keep Your Metabolism and Aging the weight off. People who prefer fizzy soft drinks have a slower metabolism than those who drink water. Drinking plenty of water throughout the day allows your body to burn more calories and gets nutrients and antioxidants to the cells where they are needed.

Exercise Regularly

Your Metabolism and Aging

walking your dog is a great way to exercise

Exercise is another safe way to increase your metabolism in a healthy way. Through exercise, your stored calories are used, or burned, while at the same time your muscle mass increases.

The result is an increased overall calorie expenditure. The bonus is that exercise is perfect for your health and preventing age related diseases. Exercise is perfect for your longevity. Choose an exercise that does not take you to the point of exhaustion and avoid high-impact sports.

My wife and I are both into walking. We each wear a Fitbit to track our steps taken as well as BPM when we exercise so that we stay in the fat burning area for 30 minutes or more. Our goal is to move more that 10,000 steps per day. We started with a lower goal and added to it as we progressed. Doctors are now recommending 15,000 steps per day as a the new goal.

A lack of exercise will increase the chances of suffering from depression, anxiety, and chronic degenerative diseases.

Observe Healthy Eating Habits

Another way to boost your metabolism and/or to keep your metabolism within

Your Metabolism and Aging

Wild caught Salmon is a good source of omega 3 fatty acids

normal levels is to eat healthy foods. A diet based on healthy protein and vegetables and fruits will prevent feelings of hunger and will deliver the broad range of antioxidants that are your magic bullets in the anti aging war. We present a lot of information reguarding living a Whole Foods Lifestyle and healthy recipes here on this website and invite you join us often as part of our healthy family.

Avoid Sugar

Your Metabolism and Aging Avoid sugar and foods containing sugar and kick any sugar habit you may have. Whether it is white sugar, refined sugar, white starch or fructose corn syrup – these are all ‘metabolism killers’.

Banish cakes, fast foods, sauces and foods containing high fructose corn syrup (HFCS). If you continually eat these types of foods, you are losing the fight against aging. You will be far more susceptible to all the diseases related to aging, which are mostly more related to lifestyle.

So, if you want to avoid the premature signs of aging, stick to a high-nutrient and low-calorie intake, as your metabolism will neither be too slow nor too fast and it will keep your body in a healthy state, for a longer life.

We welcome your comments in the space below this article and will reply to each one.If you have not signed up for your copy of “Clean Eating – How and Why to cut out Processed Foods” please do so at the top right this article. I would love to have you join our family of Whole Food Emthusiasts..

Bon Provecho


Maria and Bill


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Are You Dehydrated?

Are You Dehydrated?Are You Dehydrated? If you are like most of the people I know, you need to drink more water than what you are drinking now. Here in Puerto Vallarta the afternoon temperature is anywhere from 84 up to 92 degrees with the humidity a little higher than that, and we are not in the hot season yet. We are, however, starting to carry water with us all the time.

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Walking Up Hill In Both Directions

walking up hill in bothdirectionsWalking Up Hill In Both Directions might sound a little funny but there are days when that is what it feels like to me. If you are a walker you know what I mean. It seems to take a lot of extra effort to keep going until you finish the route.

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A Great Gift For Weight Loss Help

A Great Gift For Weight Loss HelpA Great Gift For Weight Loss Help for yourself or someone on your list, you should take a look at the Fitbit Charge 2. It has much to offer at a very reasonable price.

I purchased one for myself this month and love it. The Fitbit Charge 2 is a heart rate and fitness tracker and it does everything it promises. I spend a lot of time on the computer so one of the features I like is that it will remind me to get up and move about for a few minutes each hour.

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Oven-Roasted Beer Can Chicken

Oven-Roasted Beer Can ChickenOven-Roasted Beer Can Chicken is one of our favorite ways to cook chicken. The flavor is great and the meat is tender and moist. We usually cook two at a time, serving one as a meal and using the other one to make chicken salad for meals the next day.

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Lemon and Dill Salmon with A Fresh Herb Salad

Lemon and Dill Salmon Today at the chef’s kitchen table we are going to enjoy a Lemon and Dill Salmon with fresh Herb Salad. I want to make sure we are getting enough omega-3s in our diet and Salmon is packed with omega 3 fatty acids that serve double-duty for your body: They promote proper brain function and they’re great for your hair and skin. If you need another reason to try this healthy, delicious recipe – it only takes about 25 minutes to get on the table!

I always prepare a couple extra salmon filets because we really enjoy the flavor and I can keep them in the refrigerator and enjoy them again in a day or so in a slightly different presentation. 

Tip: Sauté the salmon for about 4 minutes on each side for medium, or up to 5 minutes on each side for well done. Total cooking time will vary depending on the thickness of the filets.

4.0 from 1 reviews
Lemon and Dill Salmon with Herb Salad
Serves: 4 each
Prep time: 
Cook time: 
Total time: 
  • 1 T. extra virgin olive oil
  • 4 6-oz. Alaskan wild-caught salmon filets
  • Sea Salt and freshly ground pepper, to taste
  • 3 c. mixed salad greens
  • 1 c. cherry or grape tomatoes halved
  • 1 medium English cucumber, peeled, cut in half and seeded
  • 4-5 fresh dill sprigs, roughly chopped
  • ¼ c. fresh mint leaves, chopped
  • ¼ c. fresh basil leaves, chopped
  • 1 T. Dijon mustard
  • 2 T. extra-virgin olive oil
  • 2 T. apple cider vinegar
  • 1 fresh lemon or lime, cut into wedges
  • For garnish:
  • 1 fresh lemon or lime, cut into slices
  • 2 sprigs fresh dill
  1. Preheat the olive oil in a non-stick pan over medium heat. Season the salmon with some salt and pepper on both sides and place skin-side down in the hot pan. Sear for 3 - 4 minutes before carefully flipping the filets. Cook for another 3-4 minutes before removing from heat.
  2. In the meantime, combine the mixed salad greens, tomatoes, cucumber, and fresh herbs in a large bowl and toss to combine. Set aside.
  3. To make the dressing, whisk the Dijon mustard, olive oil, and apple cider vinegar in a small glass bowl and season with salt and pepper, to taste. Pour dressing over the salad and toss to combine.
  4. To serve, season the salmon with a squeeze of fresh lemon juice and a few dill sprigs. Serve with herb salad and enjoy!
Nutrition Information
Serving size: 6 oz. Calories: 350 Fat: 18.8 g Carbohydrates: 6 g Fiber: 2 g Protein: 38 g

Always be sure to purchase wild caught Alaskan salmon. They cost a tad bit more but both the flavor and the Nutritional benefits are way above farm raised fish. And your health is our over all primary concern. Always treat your body to the best foods available in your budget.

Note that the Nutritional information is from Information can be slightly different depending on exact sized portions. Calories will vary depending on the fish, they are slightly different between King Salmon (Chinook) and Sockeye. And the omega 3s can also very from season to season.

We welcome your comments in the space below this article and will reply to each one.If you have not signed up for your copy of “Clean Eating – How and Why to cut out Processed Foods” please do so at the top right this article. I would love to have you join our family of Whole Food Enthusiasts..

Bon Provecho


Maria and Bill

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What Are Whole Foods

What are Whole FoodsThe first article I shared with you on this web-blog was back on April 13, 2016.It was titled What are Whole Foods and why are they such a big deal?

Basically, whole foods are foods that are presented to us without all the chemicals and other stuff added to them. With all the chemicals being added to processed foods and all the poisons being used on the plants and animals that will become our foods it is no longer healthy to just open a can, heat up the ingredients and call it dinner.

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Chicken Fajita Wraps

Chicken Fajita WrapsIt’s Mexican Monday at the Chefs Kitchen Table and today we are serving Chicken Fajita Wraps with Creamy Cilantro-Lime Sauce. I think I need to make a disclaimer here for those that don’t know me. Mexican food is not limited to just Mondays in our house. When my wife and I retired we moved from “freezing Wisconsin” to “Roasting Puerto Vallarta, Mexico,” That was three years ago. The first year was pretty tough but we are settled in and would not think of moving back at this time in our lives. Which gets to the point that most of our meals have some Mexican influence even when we recreate meals we ate up north.

Now, you can use pre-cooked rotisserie chicken for a quick and flavorful weeknight meal and that’s the way this menu is written. However, because we raise our own chickens, or if you have access to fresh free range chickens, I find it just as tasty to grill the chicken outdoors. It will add a few minutes to the process but this way I know it’s free range chicken, and not from a factory farm.

For the best flavor prepare the cilantro-lime sauce the night before so the flavors have a chance to thoroughly blend.

If you really enjoy fajitas, and who doesn’t, you can also prepare the fajita seasoning in larger batches and store in an airtight container for later use.It is a time saver when you are trying to get something on the table in the shortest time possible.

5.0 from 1 reviews
Chicken Fajita Wraps
Serves: 4 - 6
Prep time: 
Cook time: 
Total time: 
  • Homemade Fajita Seasoning:
  • .
  • 3 T. chili powder
  • 1½ T. smoked paprika
  • 2 t. onion powder
  • 2 t. garlic powder
  • 2 t. ground cumin
  • ½ t. cayenne pepper
  • 1 t. dried oregano
  • 2 t. sea salt
  • .
  • Cilantro-Lime Sauce
  • .:
  • 1 c. plain, full-fat Greek yogurt
  • 1 T. homemade fajita seasoning
  • 1 clove garlic, peeled and finely minced
  • 2 T. fresh cilantro, finely chopped
  • 2 T. fresh lime juice
  • Sea Salt and freshly ground black pepper, to taste
  • .
  • Fajitas:
  • .
  • 2 T. extra virgin olive oil or avocado oil
  • 1 red bell pepper, sliced thin
  • 1 green bell pepper, sliced thin
  • 1 yellow bell pepper, sliced thin
  • 1 orange pepper, sliced thin
  • ½ small red onion, sliced thin
  • 1 T. balsamic vinegar
  • Sea Salt and freshly ground black pepper, to taste
  • 3 c. rotisserie chicken, shredded
  • 2-3 T. homemade fajita seasoning
  • ¼ c. chicken stock, preferably organic
  • ¼ c. fresh cilantro, roughly chopped
  • 3 green onions, green parts only, sliced
  • 2 T. fresh lime juice
  • 1 head Romaine lettuce, washed and separated into individual leaves
  1. Prepare the fajita seasoning by combining all ingredients in a small bowl and stirring until thoroughly blended. Place in an airtight container and store until ready to use. You can store any excess in the airtight container for later use.
  2. For the dressing, mix all the ingredents together in a large bowl. Pour into a jar, cover with a tight fitting lid and store in the refrigerator overnight, until needed.Cut onion into slivers & slice peppers.
  3. For the Fajitas, slice the onion and the peppers into thin slices. Heat the oil in a large skillet. Saute the onion and peppers adding the chicken when the peppers are about half cooked (2 to 3 minutes) Sprinkle with the seasoning and toss to coat everything.
  4. Add the chicken stock and the lime juice, salt, and pepper. Adjust the seasoning. Remove from heat and divide evenly among the lettuce leaves. Sprinkle with the green onion slices and cilantro and serve immediately.

Some people like sour cream or shredded cheese with their fajitas. We also serve ours with sliced avocado and some pickled jalapeno. The nice thing about Fajitas is that you can add or subtract depending on what you have on hand.

If you have not signed up for your copy of “Clean Eating – How and Why to cut out Processed Foods” please do so at the top right of this article. I would love to have you join our family of enthusiastic Whole Food connoisseurs.

Bon Provecho


Maria and Bill

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Setting Team Member Goals In A Kitchen Project

eam Member Goals In A Kitchen ProjectSetting Team Member Goals In A Kitchen Project or Don’t run on faith that the other person(s) are on the same page as you.

First a little history. I spent my life working in kitchens. I started when I was in foster homes, working as a dish washer in a truck stop in Healdsburg, California before going to college. The cooks on duty would often teach me how to make something and I soon found I was very happy “creating food recipes”, although I am sure the “creations” were very simple at the time.
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