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    Ingredients: 4 cups shredded chicken (poach chicken in water, shred when still warm) 1 cup shredded cheddar cheese 1/2 cup sliced green onion 2 cups sour cream 1  tsp cumin powder 1 small can diced green chilies or jalapenos (or to taste) 1 (12 ounce) jar mild or medium salsa 8 (8-inch) flour […]

April 27, 2020

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Are you doing enough in your workouts to promote strong bones?   I am frequently asked if doing "just Essentrics" or "just walking everyday" is enough to keep bones strong.    The answer: it depends.  If you have been sedentary for a long time, almost any type of fitness regime will help you get fitter [...]

April 26, 2020

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  My Mother passed away this past January.  I thought I would share one of her recipes. Just before I left home as a young adult my Mom sat me down with a stack of index cards and made me write out some fool-proof recipes.  They were her go-tos that she knew I could easily [...]

March 8, 2020

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  This recipe is dear to me because it was part of the first meal my husband (then boyfriend) cooked for me. It's an easy to make rice dish with lots of flavor. It complements any protein you want to have with it (we had chicken). Enjoy!   Ingredients: ¼ cup butter ¼ cup chopped [...]

February 23, 2020

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I started following Lara on Instagram about two years ago.  I’m not quite sure how I came upon her posts, but I remember thinking she was so funny.  AND she was working hard to lose weight.  Lara posted about her workouts, her Keto diet and her impressive before and after shots.  But after a while [...]

February 1, 2020

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Serves:  8 Ingredients: 2 Tbsps butter 5 medium red onions (about 3 pounds), halved and sliced thin 2 tsps minced fresh thyme or  ½ tsp dried Salt and pepper ¼ cup red wine (our preference) or balsamic vinegar 6 cups chicken broth 2 cups beef broth 2 bay leaves 1 baguette, sliced ½ inch thick, […]

October 26, 2019

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“Who would have thought it would be possible to run across Canada on one leg, eh? I wanted to try the impossible and show that it could be done.” Terry Fox     You might be wondering how this topic applies to you.  You’re walking on both legs.  What’s the big deal? It’s everything!  Every [...]

September 28, 2019

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Ingredients: 2 lbs ground beef (or 1 lb beef + 1lb pork) 1 cup chopped onion ½ – 1 cup chopped celery 1 ½ lbs chopped cabbage 1 can tomato sauce (29 ounce or 850ml) I used 2 cups stewed tomatoes and 2 cups freshly chopped, very ripe tomatoes 1 cup uncooked white rice 1 […]

September 28, 2019

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  Dwayne has been a personal training client of mine for over 3 years.  His sense of humour makes our sessions seem more like hanging out than working out (but he still gets his butt kicked!).  Dwayne exemplifies what I firmly believe - that there is always something we can do.  His commitment to exercise [...]

September 26, 2019

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  Ingredients: 2 large ripe tomatoes, cubed 1 slice of pickled jalapeno pepper, finely minced (optional) 1 clove of garlic, minced 2 tablespoons fresh basil, chopped into small pieces salt & pepper to taste pinch of seasoning salt 2 tablespoons olive oil   Directions: combine ingredients marinate at room temperature for 2 hours

August 7, 2019

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