Happy Thanksgiving

November 25th, 2015 | Posted by Kimberly Vanderpoel in Kim's Posts | Nutrition | Recipes - (0 Comments)









Thanksgiving Ghost

The last piece of apple pie is gone;
How did it disappear?
The bowl of delicious stuffing
Has also vanished, I fear.

It happens each Thanksgiving,
When leftover goodies flee,
And each of us knows the responsible one
Couldn’t be you or me.

The only way it could happen
Is readily diagnosed;
It must be the crafty, incredibly sneaky,
Still hungry Thanksgiving ghost.
– Anonymous


Happy Thanksgiving! Leftovers are a beautiful reminder of the blessing of the Thanksgiving holiday.  In case you don’t have a Thanksgiving ghost that stops by your house, here are a few recipes to help use up any leftovers:

For a quick lunch, try this open-face sandwich.

Turkey Bagel Melt                           Servings: 1
•1/2 Thomas 100% Whole Wheat Bagel Thin
•1/2 cup baby spinach leaves
•3 ounces sliced cooked turkey or chicken breast meat
•1 piece Weight Watchers reduced-fat Colby jack presliced cheese
•2 thinly sliced apple rounds

Preheat broiler. On bagel thin half layer spinach leaves, turkey, cheese, and apple rounds.
Broil for 2 minutes.

PER SERVING: 242 cal., 5 g fat , 484 mg sodium, 18 g carb, 5 g fiber, 32 g protein.


Turkey-Cranberry Wrap                                Servings: 1 (1 wrap)

Roll up flatbread filled with sliced turkey, romaine, reduced-fat cream cheese, and light cranberry sauce.
•1-1/2 tablespoons whipped reduced-fat cream cheese spread
•1 light flatbread (such as Flatout Light Original)
•1 cup torn romaine lettuce
•3 ounces sliced cooked turkey or chicken breast meat
•2 tablespoons reduced-sugar or light cranberry sauce

Spread cream cheese over one side of flatbread. Top with romaine, turkey, and cranberry sauce. Roll up flatbread to enclose filling.

PER SERVING: 270 cal., 6.5 g fat, 421 mg sodium, 34 g carb, 12 g fiber, 36 g protein.


Do you have a Thanksgiving ghost at your house? Or do you care to share any of your favorite “leftover” recipes?

Try-It Thursday: Quiet Workout

November 19th, 2015 | Posted by admin in Fitness - (0 Comments)

Let’s face it, many of us need to make due with what we have at home to get our daily workout in. Additionally,  we have sleeping kids who need their rest! So, what are we supposed to do? It’s cold outside so we’re not going outside or in the garage…so we have to do something inside the house.

Try these simple movements in the comfort of your own living room!

  • 15 squats
  • 20 crunches
  • 5 kneeling pushups
  • 20 lunges
  • :45 second plank
  • 10 front kicks
  • 5 triceps dips
  • 20 vertical leg crunches
  • 10 standing calf raises
  • 20 bird-dogs
  • :20 side plank (each side)


Holiday Fitness and YOU!

November 18th, 2015 | Posted by Jason Bortnem in Fitness | Jason's Posts - (0 Comments)

Don’t let the holidays be your excuse for postponing your fitness goals. To help motivate you, here are a few of my favorite tips:

  1.   Set a Goal – I am a firm believer in that setting a goal will give your exercise purpose.  This could be participating in a distance race, triathlon,  fun run or walking 20 miles in a month.
  2. Develop a Program – This will give you the best opportunity to succeed in completing your goal. A daily plan helps to keep you on track and holds you accountable. Schedule everything, even your rest days!
  3. Get Started – It’s easy to put off starting until Monday or when it’s convenient. Pick a time to get started and hold yourself to it, no excuses! This can be the hardest part, especially if you haven’t been physically active for a long time.
  4. Reward Yourself – Pick something you will look forward to and will motivate you to succeed. It could be food, clothes or a trip!
  5. Find a Friend –   If you can find a friend that has similar interests and goals, your chances for success will double! I find this to be valuable, especially on those days your self-motivation is lacking!

By achieving your 2015 fitness goals, you will be able to set new goals for 2016.

sad young woman in front of christmas tree

Well, it’s my week to write the blog, and my assigned topic is social and emotional related to the upcoming holiday season. My first thoughts were writing about the importance of relationships and/or reducing stress during the holidays. Upon thinking more about that, I decided to be a bit more vulnerable and share my thoughts on a topic that is seldom discussed, especially during the holiday season. After all, who wants to be bah humbug when everyone else is singing ho, ho, ho?

The past week there were so many posts in my Facebook feed for prayer requests due to ill health, injuries and accidents.

On Tuesday evening, my heart broke as I read of a recent cancer diagnosis for a sweet little guy.

Yesterday, while I was traveling to a client visit, I received a text message that my co-workers father passed away.

Unfortunately, serious illness, accidents, tragedies and death happen every minute of every day. While these events bring sadness to loved ones any time of the year, it can be especially difficult during this “magical season of joy.”

Although, I haven’t experienced a tragedy or death during the holiday season, I know how challenging it can be to find happiness during the “magical season of joy.” As many of you know, almost seven years ago I was diagnosed with an invasive, aggressive breast cancer a few weeks before Christmas. While everyone around me was busy making their lists and checking them twice, I was mentally preparing for a mastectomy to get rid of “Naughty and Nice.” The “joy of the season” was all around me—but I didn’t feel it. I couldn’t feel it. Instead of deciding what to make for Christmas dinner, I was deciding do I want one breast removed, or two? Do I want breast reconstruction? Or not? Exactly how far had cancer progressed? Would this be the last Christmas I would be celebrating with my family? So many questions, with so few answers.

For my family and me, besides our faith…our healing began with others caring.


Whether it is a tragedy, accident, death or unexpected medical crisis, one of the best ways to help those who are grieving during the holidays is to let them know you care.

If you have a loved one who is grieving this holiday season, here are a few additional ways to show you care:

  1. Be supportive of the way the person chooses to handle the holidays. Some may wish to follow traditions; others may choose to change their rituals. Remember, there is no right way or wrong way to handle the holidays.
  2. Offer to help the person with baking and/or cleaning. Both tasks can be overwhelming for one trying to deal with raw emotions.
  3. Offer to help him or her decorate for the holidays.
  4. Offer to help with holiday shopping or give your loved one catalogs or on-line shopping sites that may be helpful.
  5. Invite the person to attend a religious service with you and your family.
  6. Invite your loved one to your home for the holidays.
  7. Help your loved one prepare and mail holiday cards.
  8. Ask the person if he or she is interested in volunteering with you during the holiday season. Doing something for someone else, such as helping at soup kitchens or working with children, may help your loved one feel better about the holidays.
  9. Donate a gift or money in memory of the person’s loved one. Remind the person that his or her special person is not forgotten.
  10. Never tell someone that he or she should be “over it.” Instead, give the person hope that, eventually, he or she will enjoy the holidays again.
  11. If he or she wants to talk about the deceased loved one or feelings associated with the loss, LISTEN. Active listening from friends is an important step to helping him or her heal. Don’t worry about being conversational…. just listen.
  12. Remind the person you are thinking of him or her and the loved one who died. Cards, phone calls and visits are great ways to stay in touch.

If it is you, who is grieving this year, give yourself time to heal and allow others to care for you during this season. Spending some time alone is fine, but isolation isn’t a healthy way to deal with grief. Allow loved ones to share in your sorrow. It took me several years after my cancer diagnosis before I could find delight in the “magical season of joy.”

Happy Holidays!


1 cup organic quinoa
Sea salt
2 good handfuls of organic baby spinach leaves, washed, drained
1 large ripe pear, washed, stemmed and cored, cut into pieces
1/2 cup chilled chick peas, rinsed, drained
2 tablespoons fresh chopped parsley
Sea salt and fresh ground pepper, to taste
A handful of pecans, pan toasted and salted to taste

For the dressing:

4 tablespoons extra virgin olive oil
3 tablespoons golden balsamic vinegar
2 tablespoons pure maple syrup


Rinse the quinoa thoroughly in a fine sieve. Place the quinoa in a saucepan or a rice cooker. Add 2 cups fresh water, and a pinch of sea salt. Cover and cook on a low simmer until all the water is evaporated and the quinoa is tender- roughly 20 minutes. Fluff with a fork and dump it into a large salad bowl.

Add the baby spinach, pear, chick peas, and chopped parsley to the quinoa and fluff.

Whisk together the vinaigrette, pour it over the quinoa salad and toss gently to coat. Season to taste with sea salt and ground pepper.

Just before serving, add the toasted pecans and lightly combine.

Makes four main course servings, six side dish servings.