Taste of Summer - Eat this fresh, simple, delicious salad

Wow I have a lot of cucumbers and tomatoes coming out of my garden right now! Today I whipped up an incredibly tasty mix with them that was ready in minutes. You can't go wrong with this recipe. It is rich in vitamins, minerals, phytonutrients and healthy fat. Snack on it when you are hungry at night and it is sure to help you burn some body fat while you sleep. Serve it as a side dish with a lean protein (chicken, fish, turkey) for dinner and your plate will be a beautiful array of colors and fresh tastes.

Check out the pictures on Facebook. Remember to "like" us while you are there.

Enjoy!
Mark

Mark's Twist on Cucumber Salad
3 cucumbers, peel half of skin leaving strips of green, diced
2 cups cherry or grape tomatoes, rinsed and dried
1/3 red onion, diced
1/2 green cabbage, shredded
1 1/2 cups green or yellow beans, chopped and steamed 5-7 minutes then ice bathed
1-2 T olive oil
2-4 T apple cider vinegar
1/2 tsp pepper (I used white pepper)
1/2 tsp salt
1-2 T agave nectar (cuts acidity from vinegar)

Toss and serve.

Can exercise REALLY be FUN?

I participated in 2 mud runs this year. I've told several people about them. "Why would anyone want to crawl through mud?" and "You could not pay me to do a race that involves climbing ladders and running through water!" were recurring comments I heard. Yet for the thousands of participants in Michigan's various mud events, doing these things is PLAY.

Remember your childhood play - running, jumping, spinning around until you fell down dizzy and laughing? There is a unique joy in seeing what your body can do. Exercise is not just going to the gym to walk/jog on a treadmill. It can be any movement that puts a smile on your face - dance, shoot hoops, play tag... Perhaps return to your childhood. A hula-hoop is a great abdominal exercise. A jump rope is an incredible weight loss tool.

Looking back on my childhood, my neighbor and I could entertain ourselves for hours with a frisbee. Can you add some play back to your fitness routine?

To see my before/after MS Muckfest pictures, check out https://www.facebook.com/BetterLivingAnnArbor
While you are there, please hit the "Liked" button.

Happy exercising!
Mark

Who is ready for swimsuit season?

The answer to that question is the 6 fearless participants in this round of 10 Week's to 10lbs Lighter.  Collectively down 56lbs since the start of the challenge 9 weeks ago.  They have been increasing their step counts with our program pedometers and getting creative with their eating. Last week's challenge was to come up with a creative way to eat more vegetables.  We've got a recipe for Vegetable Biryani and a Brussels sprout/Cranberry Slaw which you can access below.

Print off the recipes and try them yourself.

Snack smarter - Mark's Granola Bars

Every Sunday I spend a couple hours in the kitchen cooking food for the week and testing new recipes. I like the challenge of making delicious food with healthy ingredients. Lately, I've been working on a granola bar that is crunchy, sweet and satisfying. The one I developed keeps me energized through an entire tennis match, plus it is loaded with healthy fruit, almonds and oats. One batch should feed the household for a week or more.

Check out the recipe on my website.  While you are there, read up on the latest things going on at Better Living. We've developed a great cardiovascular training program done in small groups, called CVT, and have a new web-based weight loss program called 10 Weeks to 10lbs Lighter. 

As always, please let us know if we can help you with your fitness goals.

Happy snacking!
Mark Thiesmeyer, MS, MPH, RD
Better Living, Dietitian/Certified Personal Trainer