Leek Artichoke Frittata

posted in: Health, Recipes | 0

 Leek Artichoke Frittata




The simple pantry ingredient that will help make your frittata wonderfully tender, while still respecting the structure of the eggs? Cottage cheese. Not fan? No worries. The cottage cheese will melt into the surrounding eggs and other ingredients, and just make it all taste good.

Here’s a frittata perfect for spring, with fresh chopped leeks and artichoke hearts, Parmesan and cottage cheeses, and seasoned with tarragon. Enjoy!

  • Prep time: 20 minutes
  • Cook time: 35 minutes
  • Yield: Serves 4



  • 2 Tbsp butter
  • 2 cups sliced, cleaned leeks, white and light green parts only  (sliced in half lengthwise, then sliced crosswise, about 1/4-inch thick slices)
  • 4 ounces frozen artichoke hearts, thawed, sliced into 1/2-inch slices
  • 1/2 teaspoon dried tarragon (can sub 2 teaspoons of chopped fresh tarragon, or dried herbs de Provence or dried thyme)
  • 1/4 teaspoon Kosher salt
  • 5 eggs
  • 8 ounces (1 cup) small curd cottage cheese (can use ricotta if you prefer)
  • 2 Tbsp all purpose flour (omit for gluten-free version)
  • 1/2 teaspoon baking powder
  • 1 cup grated Parmesan cheese
  • Fresh chopped chives or parsley for garnish
1. In an 8 to 9-inch oven-proof stick-free pan (like hard anodized aluminum with stainless handle) or well seasoned cast-iron pan, melt butter on medium heat. Add the sliced leeks and gently cook until softened, about 10 minutes. Once the leeks are cooked through and softened, add the artichoke hearts, tarragon, and salt. Cook until the artichoke hearts are warmed through, then remove from pan to a bowl and set aside.

2 In a medium bowl, whisk together the eggs and the cottage cheese. In a small bowl, whisk together the flour, Parmesan, and baking powder. Add the flour mixture to the egg mixture and whisk. Stir the artichokes and leeks into the egg  mixture. Note that the color of the mixture may change, don’t worry if this happens, it will go back to normal when cooked.
3 Wipe out the pan with a paper towel. Then melt another tablespoon of butter into the pan on medium heat, and swirl along the bottom and sides to coat well. Pour the egg mixture into the pan, swirling to make sure the artichokes and leeks are evenly distributed. Lower the heat. Cover the pan, slowly cook on the stove top for 12 to 15 minutes, until all but the center has set. You’ll need to check every few minutes. The heat should be high enough to set the mixture, but low enough so that the edges don’t brown. Thisfrittata benefits from slow, gentle cooking.

4 Place rack in upper third of oven. Preheat the broiler. When the frittata is mostly set, except for the center which is still wiggly, place the pan in the oven. Broil for 3 to 4 minutes until the top is lightly browned and the center has set.

5 Remove pan from oven. (Be careful about the hot handle! Use a pot holder. I like to run an ice cube over the handle to to be extra safe.) Use a blunt knife or a metal spatula to loosen the edges of the frittata from the pan. Gently insert the spatula under the frittata to loosen it from the bottom of the pan. Then gently slide the frittata onto a serving plate.

Garnish with chives or parsley to serve.

Hope you enjoy.. Don’t forget to calculate using from containers for those of you that are doing 21 Day Fix.


Your Partner in Health,


Recipe from a friend.

So you think you Can Dance? CIZE

Hi, we’d love to hook you up with the latest news on Beachbody’s hottest new program, CIZE – The End of Exercize.


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And if you think you can’t dance, don’t worry. Shaun breaks down the routines, step-by-step, move-by-move, and builds them into a full dance workout. And at the end, you’ll get to CIZE IT UP to songs from Shaun’s playlist. You’ll be so focused on mastering the moves that for 35–40 minutes you’ll forget you’re actually burning fat and calories, and getting in the best shape of your life.

“Don’t say you can’t dance…because anyone can dance…” —Shaun T

Here’s a CIZE FAQ:

 Q. Who is CIZE for?
Anyone! With CIZE, everyone can have fun learning how to dance while still achieving amazing weight-loss results. So whether you’re overweight and your goal is to lose 20+ lbs. or you just want to learn how to dance like your favorite pop culture icon, you will experience an exhilarating alternative to getting fit with CIZE!
Q. What’s included in the CIZE Base Kit?
  • 6 dance courses on 3 DVDs
  • Eat Up! Guide
  • Get Started Guide
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  • 8 Count Abs Workout
  • Calendars
  • Beginner Calendar on Side 1
  • Advanced Calendar on Side 2
  • Hold Your Own DVD – Want to impress your friends at a wedding, party, or just your next night out? With Hold Your Own, Shaun T teaches you a few go-to moves that’ll make their jaws drop!)
Q. What equipment do I need?
No equipment is required for CIZE—just you! However, a floor mat can be used for the 8 Count Abs workout.
Q. What type of meal plan is included with CIZE?
CIZE includes the Eat Up! Guide which features delicious, easy-to-prepare recipes as well as guidance on how to eat the foods of your choice in the proper portions for weight loss.
Q. What makes the CIZE workouts so effective?
  • While you’re learning the moves and performing them, you never stop moving, so you’re getting a cardio, core, and strengthening workout—the whole time!
  • With CIZE you’ll be so in the zone while you dance and master the moves, that you’ll completely forget you’re breaking a sweat, burning calories, and getting into the best shape of your life!
  • CIZE breaks down professionally choreographed routines and teaches them in a way so anyone can do them! How? By leading you through each move, step-by-step, and slowly building them into a full dance routine.
  • There are Beginner and Advanced Calendars to provide options for both beginners and more advanced dancers. These calendars also help you track your progress.

Q. How much does CIZE cost?

  • $59.85 – Retail
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Q: Can I stream my CIZE workouts? 
Yes! If you purchase CIZE and become a Premium Team Beachbody Club member, you’ll get unlimited access to Beachbody®On Demand, where you can stream CIZE and hundreds of proven Beachbody workouts via any desktop, laptop, tablet, or mobile device—wherever you have an Internet connection. Just look for “Purchased Programs” in Beachbody On Demand to access CIZE.
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Yes! It contains the CIZE Base Kit, your first 30-day supply of Shakeology Home Direct, and a FREE 30-day premium trial membership to the Team Beachbody Club where you can even stream your workouts from anywhere with Beachbody on Demand. Challenge Pack price: $160
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Please fill out the short form below for more information about CIZE . or contact me @ https://www.facebook.com/fitatanyagewithdeb

Your Partner in Health,


5 Myths about your Thyroid!

posted in: Beachbody, Health, Myths | 0

5 Thyroid Lies Your Endocrinologist May Try to Tell You


It’s hard enough to be a thyroid patient without realizing that some doctors out there are very misinformed when it comes to thyroid disease. Endocrinologists, whose “specialization” is the endocrine system — which includes the thyroid gland — are sometimes the worst offenders when it comes to providing dubious information about your thyroid diagnosis and treatment. Get smart, and discover the five lies that your endocrinologist may try to tell you.

thyroid pix

1. “Your TSH is Normal.”

Integrative doctors consider the Thyroid Stimulating Hormone (TSH) test to be only one of many tests to diagnose and manage thyroid disease. TSH, however, is considered the “gold standard” test by many endocrinologists. Too bad they don’t even agree on the cutoff points for the reference range for this test.

Some endocrinologists consider any number within the reference range (it’s around .40 to 4.0 at many US labs) “normal,” and others feel that TSH must be as high as 10 for a diagnosis of hypothyroidism. And many endocrinologists don’t test Free T4, and Free T3 — the actual circulating thyroid hormones — or antibodies that detect autoimmune thyroid disease. So, you could have sub-normal levels of T4 and T3, and/or antibodies that show that your thyroid gland is in self-destruct mode, but if your TSH is within the reference range, the endocrinologist may say it’s “normal.”

2. “Natural Desiccated Thyroid Drugs Aren’t FDA-Regulated, They’re Not Consistent, They’re Not Safe, They’re Off the Market, They’re Made from Cows”

Natural desiccated thyroid (NDT) is prescription thyroid hormone replacement, made from the dried thyroid gland of pigs. It’s also known as natural thyroid, thyroid extract, and is available as a generic, or as brands, including Nature-throid, Thyroid WP, Armour, and Erfa.

It’s shocking how many endocrinologists are misinformed about these drugs. Here are the facts:

  • Natural desiccated thyroid drugs ARE regulated by the FDA. All prescription drugs in the US are FDA-regulated.
  • These drugs are regularly checked through rigorous quality-control processes, and are as consistent as other thyroid drugs. Just as with synthetic levothyroxine drugs (like Synthroid), when inconsistent batches are detected, they are recalled.
  • When properly prescribed, NDT drugs are as safe and effective as other thyroid hormone replacement drugs. (Note: A federally-funded US government study just demonstrated this recently.)
  • NDT is not off the market, it’s legally available in the US, Canada, and a number of other countries.
  • NDT brands available in the US are made from pigs — not from cows.

3. “Hypothyroidism Doesn’t Cause Weight Gain”

Many endocrinologists claim that the thyroid, despite being the master gland of metabolism, has nothing to do with weight. People with undiagnosed thyroid disease often report substantial weight gain prior to diagnosis, and even after diagnosis, losing weight can become difficult, if not sometimes impossible, for people with hypothyroidism, or after surgery to remove the thyroid gland. Endocrinologists often accuse thyroid patients on restrictive diets of “eating too much” and tell marathon runners with thyroid problems that they need to do even more exercise to lose weight. They simply don’t understand how the complex ways that the thyroid is linked to body weight.

Fact: The thyroid is intricately linked to blood sugar, hunger and satiety, hunger/weight loss hormones like insulin and leptin, energy, basal metabolism, and many other factors that have a firm hold on whether you gain or lose weight. Getting the thyroid diagnosed and optimally treated is required for weight loss — but many thyroid patients may also need to address insulin and leptin resistance, lowered metabolism, and other issues — before successful weight loss.

4. If You Have a Suspicious Nodule, We Need to Take Out Your Thyroid Gland”

Some thyroid patients have nodules — lumps in the gland. A suspicious nodule may be large in size, growing quickly, or have suspicious characteristics in imaging tests like a CT scan or ultrasound, or on a radioactive uptake test. Before recommending surgical removal, however, a nodule should typically undergo a fine needle aspiration (FNA) biopsy, to assess whether the nodule is cancerous. If it is cancerous, then the treatment typically does involve surgical removal. However, a substantial number of these FNA biopsies come back indeterminate or inconclusive.

If you have FNA testing on a suspicious nodule, and the result is that it is indeterminate or inconclusive, ask for a Veracyte Afirma Thyroid Analysis test, before agreeing to surgery. This test is performed on your FNA biopsy results, and can eliminate most inconclusive results, to determine quite accurately whether the nodule is cancerous. Since some inconclusive nodules are benign, this test can help you avoid surgery and a lifetime of hypothyroidism afterwards.

5. “You Need to See a Psychiatrist”

Conventional endocrinology says that if you are a patient with hypothyroidism and you’re receiving levothyroxine treatment (not a T4/T3 treatment or natural thyroid, which they claim is not needed), and you have a TSH anywhere within the reference range, and you still don’t feel well, your endocrinologist should recommend a consultation with a psychiatrist. This is what was disseminated in the 2014 Hypothyroidism Guidelines, created and promoted by the American Thyroid Association (with funding from levothyroxine manufacturers.)

If you are hypothyroid, are taking only levothyroxine (like Synthroid, Levothroid, Levoxyl, Tirosint, Unithroid), have a TSH within the reference range, and you still don’t feel well — before you head off to any psychiatrist’s couch, it may be time to find a new doctor — typically, an integrative, holistic physician — who can…

  • determine whether your TSH is optimal, and not just within the range.
  • make sure your Free T4 and Free T3 are tested, and optimized with medication (including T3 or natural desiccated thyroid if necessary).
  • look at your Reverse T3 levels, and determine whether or not you may have some thyroid transport or conversion problems that are contributing to symptoms, and treat them.
  • advise you regarding other issues, including adrenal balance, nutritional deficiencies, and hormone imbalances.

Research for other articles off the internet..


Your Partner in Health,



Honey Cumin Chicken

posted in: Beachbody, Health, Recipes | 0

Chicken 2

Honey Cumin Chicken

Summer is here.. time for some great healthy grilling

2 Tbsp. raw honey
2 Tbsp. 100% orange juice
4 (4-oz.) each raw chicken breasts, boneless, skinless
1 Tbsp. olive oil
1 tsp. ground cumin
Sea salt and ground black pepper (to taste; optional)

1. Preheat grill to medium.
2. Combine honey and orange juice in a small bowl; whisk to blend. Set aside.
3. Brush each chicken breast lightly with oil. Sprinkle both sides evenly with cumin, salt (if desired), and pepper (if desired).
4. Place chicken on grill; cook, without turning, for 5 minutes. When chicken releases easily from the grill, turn, cook for an additional 3 minutes.
5. Reduce grill heat to low. Brush chicken evenly with honey mixture. Be careful, honey will burn if exposed to flames. Grill until a meat thermometer inserted into the center of each breast reads 160°F*. Remove from grill. Let chicken rest 5 minutes before serving.

* The FDA suggests cooking chicken to a temperature of 165°F. Chicken will continue to cook after it is removed from heat, so we recommend that it be removed from the grill at 160°F to prevent drying out.

Nutrition per serving: 184 calories, 7 g fat, 10 g carbohydrates, 23 g protein

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