Loading...

Cooking with Herbs and Spices

My love of cooking good food comes from my mom. As a young boy, I would stand on a step stool in the kitchen and help my mom wash fruits and vegetables, measure out ingredients and stir whatever was simmering in the pot. When I grew up, I realized that Mom’s cooking was hard to come by, so it was up to me. One of the first things I did was to pick up some herbs and spices. With most people, salt and pepper are all that reside in their spice drawer or cupboard. Don’t get me wrong. There are lots of foods that can stand alone and have incredible flavor by themselves. However, foods like chicken need some assistance. That’s where herbs and spices come into play. A dash of this and a sprinkle of that can turn bland and boring into fragrant and flavorful. If you’ve perused any of my recipes, you’ve seen some of my favorites like curry powder (a combination of nine different spices), oregano (Mexican and Italian), basil (fresh and dried), paprika (Hungarian and Spanish) and thyme.

My suggestion to you is to pick up some herbs and spices the next time you’re at the grocery store. What kinds? Any. Then build a meal out of those ingredients. Need ideas? Check out my recipes or go to your favorite cooking website. Remember, you can easily grow your own herbs. It can be an herb pot on your kitchen counter, a larger container on your patio or a plot in your vegetable garden. FYI many herbs come back in the spring. Heather’s garden is full of perennials like mint, chocolate mint, sage and oregano. If you let cilantro, dill and fennel go to seed, plenty of seedlings will come up on their own. Time to get cooking!


We have over 60 herbs and spices in our kitchen cupboard
and more in the pantry.

Cooking with Herbs and Spices2013-04-01T09:39:40-05:00

I’m 40 Today!

I was twelve years old when my father turned 40. Twenty-eight years later here I am. There’s some gray in my beard and on my head. At least Heather says it looks distinguished. And honestly, I feel great. I’m quicker and more agile than I was twenty years ago. Knock wood, I’m injury-free too. Between two major car accidents and some sports related injuries, something usually comes up. But I try to practice what I preach about body intuition and having fun.

Some people say that my energy is naturally high. I think it’s a combination of diet, exercise, sleep and attitude. A cup of coffee doesn’t hurt either :-) Recently, I was playing doubles tennis and ran down a few drop shots. One of the guys on the other team said “Eric, what are you, 25?” I smiled and thanked him for the compliment. 40 seems like big number, but as the sayings go “Age is just a number.”, “Age is a state of mind.” and “You’re only as old as you feel.” My three boys (ages 8, 5 and 2 weeks old) help keep me young too. This may sound cliche, but I’m passionate about living life and helping people achieve their health and fitness goals. . . and having fun along the way. It’s all about the journey, or as Ralph Waldo Emerson said, “Life is a journey, not a destination.” So what does the next decade bring for the Healthiest Man in America? That’s easy to answer. Live life to the fullest . . . and schedule my colonoscopy for my 50th.

I’m 40 Today!2013-03-26T09:20:47-05:00

Laugh It Up!

“The body heals with play, the mind heals with laughter and the spirit heals with joy.”
— Proverb

We’ve all heard the saying “Laughter is the best medicine.” How true is that statement? Let me ask you a few questions. How do you feel while watching your favorite stand-up comedian? Listening to a joke with a great punch line? Or watching a Three Stooges episode? You’re at the edge of your seat, attentive, smiling. Sometimes tears are running down your cheeks and you can’t get that grin off of your face. According to a recent study by cardiologists at the University of Maryland Medical Center in Baltimore you may be protecting yourself from a heart attack. It all has to do with reducing mental stress which helps lower blood pressure and inflammation.

So if you want to de-stress, help your heart or just have a laugh, then watch this video. Enjoy!

Laugh It Up!2013-03-25T11:44:10-05:00

Book Review: The Book Of Five Rings

It’s great to be validated by a famous Japanese samurai. Recently I read The Book of Five Rings by Miyamoto Musashi. Written 370 years ago, Musashi discusses battle and warfare, but most importantly using your intuition, being instinctive, observing what’s going on around you and varying your tactics. What does this have to do with health and fitness? Everything. Achieving your goals is not about following a set pattern of exercises or a specific diet plan. It’s about learning, adapting, improving, prevention and, ultimately, formlessness. If you decide the battle (to lose weight or run a marathon) is already won, then you’ve won. All you need to do is put in the work to make it happen.

What amazed me was how modern and applicable the book felt. Written more as a guide or how-to book, I suggest reading it in small bits. Don’t just read it and say you’re done. Absorb and implement his words. I can truly see how this book can be used with athletic teams, businesses and individuals. I highly recommend it if you’re looking to take your health and fitness to the next level.

Book Review: The Book Of Five Rings2013-03-18T08:47:19-05:00

Welcome Roy Philip Foxman

Balance Personal Training is pleased to announce our newest team member, Roy Philip Foxman. Roy was hired on Sunday March 11th @ 4:35am. I know that seems pretty early to start, but he was raring to go. I was excited that he arrived early (official due date March 17th), because that showed a lot of initiative. We met at my home fitness studio. After reviewing his resume (7 lbs) and qualifications (20 1/2 inches) he was immediately promoted to junior assistant marketing director. He will be supervised by Bruce Foxman, who has been with Balance Personal Training for 5 years. They both will be under the watchful eye of our senior marketing manager, Kyle Foxman, who has the most experience with over 8 years in the industry.

On a more serious note, as a father for the 3rd time, I am absolutely overjoyed. Roy is a blessing. He reminds me of the simple things in life like a hug and a warm blanket. Just looking at him and even thinking of him makes me smile. That should remind us all to love and take care of each other. It’s easy to get distracted by the urgent over the important. And while Heather and I may not be getting as much sleep as we’d like, it’s all about balance.

Welcome Roy Philip Foxman2013-03-12T13:29:17-05:00

My Favorite Meat Loaf Recipe

When it comes to healthy menu ideas, I focus on:

Flavor. Some workout gurus say food is just fuel. That’s not me. I enjoy foods with aromas, scents and spices. As a matter of fact, I have over 60 different herbs and spices in my kitchen.
Easy-to-prepare recipes. Like you, I’m well-versed with a knife, whisk, peeler, blender and cheese grater. With those cooking implements I’m pretty dangerous.
A Budget. Whether you shop at Whole Foods, Willy Street Co-op, Copps or Costco, we’re all on a budget. Over the years, we’ve trended towards fresh organic produce. Eric, isn’t that expensive? That, of course, depends on what you buy when you’re at the store.

So here’s an easy-to-prepare, healthy and delicious meal under $10. It serves 8 — that’s just $1.25 per person! Plus it’s high in protein and fiber. Enjoy!

Ingredients
1 1/2 lbs ground beef (I used bison meat)
1/2 cup uncooked oatmeal
2 beaten eggs
1 8-ounce can organic tomato sauce
1/2 cup chopped yellow onion
1/2 cup chopped green bell pepper
1 tbsp dried thyme
1 tbsp dried marjoram
salt and pepper to taste
ketchup (optional)

Directions
Combine all ingredients; mix well. Shape into a loaf in your favorite baking dish. Bake at 350 degrees F about 75 minutes. At the 60-minute mark, squirt some ketchup on top of the loaf. This adds some sweetness. Return loaf to oven for remaining 15 minutes. Makes 8 servings.
Recipe modified from Better Homes and Gardens: New CookBook.

My Favorite Meat Loaf Recipe2013-03-05T16:14:46-06:00

How to Make Couscous

If you’re bored with rice or pasta, then try couscous. It’s delicious and easy to prepare. Traditional in North African cuisine, couscous may be served as a side dish or in recipes. Nutritionally, it’s low fat (1 gram per cup), cholesterol-free and relatively high in protein for a wheat product (6 grams per cup). There are three types of couscous (Moroccan, Israeli & Lebanese) that differ in size. I used the medium Israeli couscous that I purchased from Willy Street Coop. In the video, the recipe calls for steaming the couscous for approximately 5 minutes before fluffing with a fork. However, since this is a larger grain you may want to wait 10 minutes. Enjoy!

How to Make Couscous2013-02-20T13:35:16-06:00

Link Between Gut Bacteria and CV Disease

Earlier this week my wife and boys put up Valentine’s Day decorations. Window clings show little animals holding heart-shaped cards, a heart-shaped balloon is floating above our curio cabinet and there’s even hand towels with hearts in our kitchen and bathrooms. This got me thinking about taking care of your heart . . . from a cardiovascular perspective. We all know that regular exercise and a healthy diet are key to reducing diseases. But did you know that the mix of bacteria in your gut may also affect cardiovascular risk? As a matter of fact, the intestinal tract contains over 500 different species of bacteria. A recent article in Science News explains more about the connection.

What can you do to keep a healthy gut? Follow these three tips:
1. Stay hydrated and drink plenty of water.
2. Eat foods high in fiber like whole grains, legumes and vegetables.
3. Avoid irritants like alcohol and fatty foods.

You may also want to consider a probiotic supplement like Florajen. Probiotics can renew and maintain the natural balance of flora in your intestines. In addition, they assist in nutrient absorption and support the immune system.

Link Between Gut Bacteria and CV Disease2013-02-13T10:33:36-06:00

Dynamic and Static Stretches

Flexibility is one of the key components to fitness. How can you become more flexible? Stretch. Stretching helps to improve performance, reduce the risks of injury and aid in recovery. Two ways to improve your flexibility are through dynamic and static stretches. Dynamic stretches are often performed before and during exercise. It is a type of stretching while moving. For tennis, baseball, golf and swimming, for example, arm rotations is an excellent dynamic stretch. See video below. Static stretches, on the other hand, are great for cooling down at the end of a workout. These stretches are often held for 30 seconds. Here are three of my favorite dynamic and static stretches.


The first static stretch is for your chest, arms and shoulder blades. The second for your back, shoulders and arms. The third for your hip flexors, quads and groin.

Dynamic and Static Stretches2013-02-08T10:35:35-06:00

Pain Relief: The Natural Way

Let me start by saying that pain is not a bad thing. It’s your body’s way of letting you know something’s not quite right. It’s your job then to figure out what this pain represents. Is it delayed muscle soreness from a workout? Is it knee pain after a longer-than-normal run? Is it an aching low back from shoveling snow? Pain helps us become detectives. Not only are we trying to reduce the pain but also prevent it from happening next time. How do you address the former? Start with R.I.C.E. which is the acronym for Rest, Ice, Compression and Elevation. Those of you who know me know that I am a big fan of rest. Your body needs time to heal, recuperate and rebuild. Plus your mind recovers as well. But that’s a whole other topic. So when in doubt, rest. Take a day off. What’s going to happen? Are you going to magically put on 20 pounds? Of course not. But Eric, remember the saying “No pain, no gain”? That just leads to strains, pulls and potentially serious injuries. Clearly I’m not a proponent of that cliche. What concerns most people is if the pain will lead to something worse and more painful. How will you feel? And how will it affect your lifestyle? You can see how pain can be a real distraction.

Most of the time the pains you experience from exercise are slight muscle pulls or strains. Ice, compression and elevation are all about reducing swelling, inflammation and heat. The Physical Therapist I worked for in California suggested ice for 5 to 10 minutes twice a day. A compression can be achieved with an elastic bandage, and elevation helps venous blood return and aids in waste product removal. You can also think of elevation as a way to rest the injured body part. If your knee is swollen, for example, relaxing on your favorite recliner or propping your leg up on an ottoman physically keeps you off of your leg.

Pain often makes us look at what activities we’re doing and not doing. We become more intuitive and body aware. Maybe you need to spend a few more minutes warming up before a run. Maybe you need to train at a slightly lower intensity than you’re currently doing. Maybe you need to spend time cooling down after a workout instead of jumping back in your car and driving home.

Recently I’ve been experiencing some tennis elbow. Yes, from tennis. It comes and it goes. Is it because I’m almost 40? Maybe. Do I need to change my tennis strings? I did a few months ago, so maybe it’s time for another string job or a different set of strings? Is it my technique? Possibly. It is also clear that my body takes longer to warm up in the winter months. When it is pretty bad, I like to use Arnica Gel. The primary ingredient is Arnica montana, which acts as an anti-inflammatory. After a couple applications, I experience relief.

In my next post I’ll be demonstrating and discussing both dynamic and static stretches as ways to reduce pain, prevent injuries and improve performance.

Pain Relief: The Natural Way2013-02-04T13:38:05-06:00
Balance Personal Training
Go to Top