it will hurt


Whenever you set out to achieve a goal, it hurts. Whether it’s physical or emotional, there’s generally pain involved. Growth involves pain. That’s just how it is. The good news is that once you’ve achieved your goal, the reward is huge. There’s such satisfaction in knowing you’re getting better, stronger, faster, healthier. Becoming the absolute best version of yourself absolutely rocks.

So stop whining. Get to work and get it done. Cowboy up and do the hard work no one else wants to do. What separates the winners from the losers is that winners actually follow through and persevere even when things get tough. Losers just make excuses.


conventional potatoes

Did you know that potatoes are the largest crop in the United States? The average American consumes 29 pounds of french fries a year and 142 pounds of potatoes overall.

Conventional potatoes are a complete disaster when it comes to toxins! Do yourself and your family a favor and always buy organic potatoes.



Grilled Tomato and Brie Sandwiches
Nutrition Information
  • Serves: 4
  • Calories: 234
  • Fat: 10 g
  • Carbohydrates: 26 g
  • Sodium: 445 mg
  • Fiber: 6 g
  • Protein: 11 g
These grilled tomato and brie sandwiches make the most of juicy, flavorful summer tomatoes.
  • 8 (1-ounce) slices 100% whole-grain bread (about ¼ inch thick)
  • 1 teaspoon extra virgin olive oil
  • 1 garlic clove, halved
  • 2 teaspoons Dijon mustard
  • 4 ounces Brie cheese, thinly sliced
  • 1 cup baby arugula
  • ⅓ spinach greens
  • 8 (1/4-inch-thick) slices tomato
  • Cooking spray
  1. Prepare grill to high heat.
  2. Brush one side of each bread slice with oil; rub cut sides of garlic
  3. over oil. Spread ½ teaspoon mustard on each of 4 bread slices, oil
  4. side down. Top each bread slice with 1 ounce cheese, ⅓ cup greens, and
  5. tomato slices. Top each with remaining 4 bread slices, oil side up.
  6. Place sandwiches on grill rack coated with cooking spray; grill 2
  7. minutes on each side or until lightly toasted and cheese melts.




Do you eat at buffet type restaurants? Here is something to keep in mind the next time you visit a buffet:

When you use the serving utensil handles at buffets they have been touched by everyone else who came into the restaurant and touched those same utensils. Some of those people went to the bathroom and did not wash their hands. Some sneezed or coughed into their hands or blew their noses. Some of those people may even have a cold or the flu. The likelihood that everyone washed their hands right before using the serving utensils is slim. It’s like shaking everyone’s hands in the restaurant.

Feeling sick yet?

Food safety officials are concerned about contamination of  buffet food, which is why there is a sneeze guard covering the buffet items. Regulations require that utensils used in food preparation be changed every 4 hours. If serving utensils fall into the food, especially the handle, the entire platter of food must be discarded.

What is concerning is those same regulations do not address the threat of disease from the public handling of serving spoons and tongs.

So what could restaurants do to fix the problem? Here are some suggestions for making buffets less hazardous to public health:

1.  Have a server dish out the food. That way only that server touches the serving utensils. The problem is that this may turn patrons off because it will feel like a school cafeteria. In addition, some people want unrestricted self-service.

2. Offer disposable napkins at the buffet line for each customer to use to handle the serving utensils. The issue here is the possibility that the napkins might accidentally be dropped into the food and then the entire platter would need to be discarded. Plus there is the issue of the added waste of used napkins.

3. Have hand sanitizer available for use at the buffet line. But would everyone actually use it?

4. Customers could use their own hand sanitizers before eating.

Avoiding buffets altogether is always an option. But if you really must have that buffet experience, be diligent about hand hygiene in order to avoid communicable diseases.


Toasted-Rolled Veggie Quesadillas
Nutrition Information
  • Serves: 6
  • Calories: 256
  • Fat: 9 g
  • Carbohydrates: 35 g
  • Sugar: 4 g
  • Fiber: 4 g
  • Protein: 9 g
Prep time: 
Cook time: 
Total time: 
  • ½ cup grated reduced fat Monterey Jack cheese
  • 1 cup cooked corn kernels
  • 2 tablespoons freshly squeezed lime juice
  • 6 whole wheat flour tortillas
  • 2 green peppers, thinly sliced
  • 4 scallions , thinly sliced
  • sea salt and freshly ground black pepper
  • ¼ cup prepared salsa, or more to taste, drained of excess moisture
  • 1½ tablespoons olive oil
  1. Preheat the oven to 350°F.
  2. Heat the oil in a large saute pan over medium-high heat. Add the peppers and scallions and season with salt and pepper. Cook until tender, about 5 minutes. Remove from heat and cool.
  3. Mix the pepper and scallion mixture with the remaining ingredients, except the salsa and tortillas. Taste and season with salt and pepper, if necessary.
  4. Lay the tortillas out on a counter. Spread ⅙ of the mixture down the middle of each of the tortillas leaving a 2-inch border at the bottom edge. Spread a spoonful of salsa on top. Roll up the tortillas halfway, fold in the ends and then continue rolling until they form a thick cylinder.
  5. Set the quesadillas, seam side down on a baking sheet. Bake 5 minutes, flip the quesadillas, and cook an additional 5 to 10 minutes or until the cheese has melted. Serve warm or at room temperature.