Category Archives: Healthy Living

Let My Running Journey Finally Begin.

Running Shoes Thanks to Runner’s Haven in Randolph, NJ
Picture Copyright NutritionMap 2012

After a few bumps, hiccups and small tantrums, my running journey can commence.  Thank you runner’s havenin Randolph, New Jersey for helping me out with the right shoe. Pictured is the Brooks’ Women’s Adrenaline GTS 12.  Wish me luck and helpful advice greatly appreciated!

When the Food Scale Dies.

My new scale on the kitchen counter. The bowl is also the cover. Picture copyright NutritionMap 2012

A digital food scale is the best tool in your kitchen for portion control.  A friend of mine recently told me his story of his predicament when his scale died while measuring his meal.  I should not have laughed, because that following week my 10 year old scale kicked the bucket.  Now you may be thinking “what’s the big deal?”  however my digital food scale keeps me in line when it comes to measuring my portions, especially snack foods.

I ran out and purchased a new one, returned it the same day because the buttons had to be punched to work and picked up a new one to try.  My scale had a great run however I am in love with my new scale.  I keep it on my kitchen counter at all times instead of putting it away after each use.

For more information on how a digital food scale can help you lose weight and keep you in line check out my book Nutrition Map: Your Guide to Eating Healthy in the Real World available in print and digital copies.

Mango Avocado Salad

Mango Avocado Salad

  • Servings: 8 cups
  • Difficulty: easy
  • Print

It is that time of year again. Time for summer salads. Share often! I love making this recipe for parties because of all the bright and vibrant colors. It incorporates many of my favorite fruits and vegetables. It makes about 8 cups of dip. I usually save one cup to enjoy throughout the week. For example top 1/4 cup over a Veggie burger, have 1/4 cup over 1 slice wheat toast for breakfast or a snack, enjoy as a side dish, garnish over fish tacos, or use as a dip with tortilla chips, wheat crackers, rice chips, or a crusty sliced whole-wheat baguette.



Let me know if you make it at home.
Enjoy!

Ingredients

  • 2 mangos, cut into cubes
  • 2 Haas avocados (if using organic Haas avocados you will need 4), cubed
  • 1 medium sized red onion, chopped
  • 1 pint grape tomatoes, cut in half
  • 6 cloves of garlic, smashed and finely chopped
  • Juice of 2 limes (approximately 1/4 cup)
  • Cilantro (1/2 cup packed), finely chopped
  • 2 tbsp olive oil
  • Salt (1/4 – 1/2 tsp maximum) and pepper to taste

Directions

  1. Combine all ingredients in a large bowl and refrigerate for 2 hours prior to serving (however can be served immediately).
  2. Serve with sturdy tortilla chips, wheat crackers, crusty bread or toast.

Not doing any exercise you say? Get it done!

Nutrition Map Offices Cardio Room
Copyright 2012

It really doesn’t matter where you exercise.  What matters is that you get it done.

It really doesnt matter what you do for exercise.  What matters is that you get it done.

It doesn’t matter how much money you have.  What matters is that you get it done.

It doesn’t matter what your gym looks like.  What matters is that you get it done.

It doesn’t matter what you do or what you listen to (although it helps).  What matters is that you get it done.

It doesn’t matter what your workout clothes look like.  What matters is that you get it done.

It doesn’t matter what the weather is like.  What matters is that you get it done.

It doesn’t matter how “badly” you ate that day.  What matters is that you get it done.

It doesn’t matter what you look like doing it.  What matters is that, wait for it. Wait for it. Get it done.

Get it? Got it? Not go and GET IT DONE!

Copyright Nutrition Map 2012 

GARDENFEST 2012, Hopatcong, NJ

In celebration of EARTH DAY this year, the Hopatcong Community Garden is hosting Gardenfest: An Afternoon of Family Fun on April 22, 2012 from 12-4pm (rain date April 29, 2012) at Modick Park.  Please see picture for details.

The Hopatcong Community Garden is completely funded by fundraisers, donations (like from Nutrition Map) and grants.  Come support a great project that is bringing the gift of good health to Hopatcong, NJ.

Nutrition Map will have a vendor table in support of the garden.  Come by to learn how to use up all those fresh goodies from the garden.

Save the earth, oh and some calories while you are at it!

Copyright NutritionMap 2012

This month we celebrate Earth Day on Sunday, April 22, 2012.  We think about grand ways to decrease our “carbon footprint” while we are here on this planet. What often happens is we start making changes and then go right back to what we have always done.

This year consider the small changes you can make to make a huge impact.  How about changing your drink to plain old water in a reusable, eco friendly bottle.  While your at it, you will be saving loads of calories, sugar, caffeine and sodium that usually come along with what you usually have.

What permanent changes will you be making?

Pico de Gallo

copyright nutritionmap 2012

Not only do I get paid (most of the time) to talk about food all day, but thanks to food models, I get to play with it too.

When I am really lucky, patients bring me some awesome treasures from their gardens or from their favorite restaurants.  Last night a patient brought me pico de gallo which tastes awesome on, well, just about everything.  Had some this morning over cream cheese (vegan, but feel free to use the dairy variety) on top of a slice of wheat bread.

I may need to go and have some more.