Happy Mother's Month!

May has (almost) arrived and instead of a day, we're going to celebrate our lovely Mothers for the entire month!  They've given us a lot and deserve more than a measly 24 hours, right?!  If you haven't already, you might want to starting thinking about that certain day (May 13th).  Brunch is always nice (and yummy), and takes the pressure off Mom to feed the family.  Detroit and its surrounding areas offer countless brunch options - all you have to do is choose one (which may be easier said than done once you take a look at the menus).  The ones listed below are only a few (but supposedly the best) for you to check out: 

• Coach Insignia - Detroit
• Majestic Cafe - Detroit
• Opus One - Detroit
• The Whitney - Detroit
• Portofino - Wyandotte
• TV's Grand - Trenton
• Fratello's - Trenton
• Paesano - Ann Arbor
• Cafe Zola - Ann Arbor
• The Raven's Club - Ann Arbor
• D'Amato's - Royal Oak
• No.VI Chophouse - Novi

*Click on the links for restaurant info and menus.


Looking to cook your own brunch for Mother's Day?  Keep tabs on The DD throughout the month of May for brunch recipes and other special 'Mom Posts'!


Lovin' You Is Fun - Easton Corbin

Gobble These Up: Turkey Burgers

It's supposed to hit the high 70's this week and that means it's time to heat up the grill!  How does a healthy alternative of a mouth-watering classic sound?  Turkey burgers! Think tzatziki, swiss cheese, tomatoes, onions, lettuce, multi-grain pita, homemade potato wedges, and a side salad.  They're delicious, filling, and packed with nutritional value (no need to hold back on anything here).  Best of all, they're easy and quick!  Let's get started:

What you'll need (makes 4-5 burgers):

• 1 1/2 pounds lean ground Turkey 
• Reduced Fat Swiss Cheese
• 2 sliced Tomatoes
• 1 White Onion (will need slices and finely chopped)
• Romaine Lettuce
• Paramount Multi-Grain Pita (made in Michigan - Kroger)
• 2 Russet Potatoes (sliced into small wedges)
• 1 side of your favorite Tzatziki (Try Solero's!)
• Finely Chopped White Mushrooms
• Olive Oil
• Salt, Pepper, Garlic Powder, Onion Powder, Paprika   

Begin by slicing the potatoes into small wedges/fries.  Place them in a large bowl and add about 1 Tbsp of olive oil, and sprinkle (to taste) with salt, pepper, paprika, and garlic powder.  Line a pan with foil and spray with non-stick cooking spray.  Pour the potatoes on the pan and place in a pre-heated oven at 375 degrees.  Let cook for around 45 minutes (depending on how crispy you like your potatoes), checking their progress every now and then.  While the "fries" are cooking, you can prepare the rest of the meal - chopping vegetables for the salad, slicing tomatoes and onions for the burgers, and finely chopping about a 1/3 cup of onion and mushroom.  Saute the onions and mushrooms with olive oil and minced garlic until they are both soft and then mix in with the ground turkey along with a generous amount of pepper, garlic powder, onion powder, paprika, and salt (to taste).  Separate your patties and when the potatoes have about 15 minutes left, place on the grill at medium high heat (they take about 12 minutes to cook so flip at 6 - should be white all the way through).  Place a slice of swiss cheese on each when there are about 2 minutes left of cook time.  Break the pita into halves and heat up in a toaster oven or the stove.  Grab your patties from the grill and get ready to dig in!  Try adding mustard along with Solero's Tzatziki sauce to your burger - gives it an added zing. 


Fly Over States - Jason Aldean

One Chicken One Week

Roast chicken is a surprisingly simple and delicious dinner option.  But what about after dinner, when you're stuffed and still have 3/4 of an uneaten chicken sitting on the table?  This is the time to get excited (not dread) having leftovers.  Be creative (or let me be creative for you), and use that bird to whip up some tasty meals for the rest of the week!  Here's what I'm thinking:

• Day 1 - Roast Chicken Dinner:  Rinse your chicken and brush with olive oil.  Season with salt, pepper, garlic powder, onion powder, and rosemary.  Bake at 350 degrees Fahrenheit for 20 minutes per pound of chicken (check on your package for the weight).  The chicken should be white when cooked through, yet still juicy.  Serve with your favorite veggies, brown rice, and a salad.
• Day 2 - Chicken and Avocado Sandwich:  You'll need a few slices of the chicken, 2 slices of tomato, 1/4 of an avocado, 1 slice of Reduced-Fat Swiss Cheese, 2 slices of whole grain bread, and a swipe of dijon mustard (optional).  Grill, toast, or leave the bread alone - this is your sandwich, make it how you like it!
• Day 3 - Chicken Salad:  Load it up with veggies and your choice of lettuce (romaine, spring mix, spinach, etc.)!  I like cucumbers, red peppers, 1/4 of that avocado, walnuts, and some gorgonzola cheese.  YUM.
• Day 4 - Chicken and Goat Cheese Quesadillas:  Grab one whole grain tortilla and stuff it (folded in half) with a mixture containing soft goat cheese, corn, black beans, chicken, cilantro, and sauteed onions (optional). Heat in a toaster oven or on a pan (sprayed with cooking spray).  Top with a few slices of the avocado!
• Day 5 - Chicken Noodle Soup:  Cook about a 1/2 cup of your favorite whole grain noodles.  Boil some of your favorite veggies (carrots, onions, celery, etc.) in reduced sodium chicken broth with a 1/2 Tsp of minced garlic. When they are soft, continue to simmer and add the chicken, noodles, and more broth if you'd like.  Try topping with a dollop of fat-free cottage cheese!  To give it a different zest: add a little lime and cilantro.
• Day 6 - Chicken Salad Sandwich:  Mix some chopped celery, halved red seedless grapes, raisins, chopped walnuts, chicken, and fat-free cottage cheese.  Toast two slices of whole grain bread and place the chicken salad in between to make a sandwich.  Try adding a leaf of romaine lettuce and a little dijon mustard on one of the slices.  
• Day 7 - Chicken and Mashed Potato Bowl:  Bake one potato (your choice: sweet potato, redskin, russet, etc.) and when soft, chop and mash. Add a small amount of skim milk to achieve the desired consistency and a tsp of butter (optional).  Mix in chicken, corn, steamed carrots, and any other veggies you like.  Season to taste with salt, pepper, onion powder, and garlic powder (dill goes well with redskins!).

*Keep in mind that smaller chickens will take less time to cook, but you may run out of meat before the end of the week (or if you're feeding more mouths than one)!  Also, to use a quarter of an avocado at a time and preserve the rest, cut out your section and leave the pit and rest of the avocado intact.  Wrap tightly in foil and place in the refrigerator.  

Oldie but goodie:  Drops of Jupiter - Train 

Body Weight: Use it to Lose it!

Get toned - with you and...yourself.  That's right, these exercises require nothing but your own body weight.  Some are newbies and some are oldies, but they ALL work.  So next time you're excuse for not working out is because you don't have the right equipment, think again and try these equipment-free muscle building, slenderizing, get-you-in-shape moves!

Arms:

• Push-Ups
• Static Push-Up Hold
• Push-Up w/ Single Arm Row (no weights)
• Triceps Dips
• Air (or Pillow) Punches - as fast as you can for 2 minutes
• Shoulder Circles
• Wall Handstand Hold (advanced)

Legs:

• Single or Double Leg Squat
• Calf Raises
• Squat Jumps
• Plie Squat
• Standing Hamstring Curl
• Wall Sit
• Standing Leg Abduction
• Foul Shot - jump and shoot (just like you're shooting a basketball)

Core:

• Front Planks (+ Shoulders)
• Front Plank with Leg Lift (+ Shoulders)
• Side Planks (+ Shoulders)
• Reverse Planks (+ Triceps)
• Sitting V's (+ Quads)
• Superman Raises (+ Glutes and Shoulders)
• Russian Twist
• Lying Hip Crossover

*Click on the links for exercise demonstrations.  Any demonstrations done with weights, medicine balls, etc. can be done with just your body weight. "+" indicates an additional muscle group that is targeted.

Hell on Heels - Pistol Annies

Serious About Cereal

Did you know that many of the "healthy" cereals adults are consuming these days can contain as much sugar as three chocolate chip cookies?  You're probably thinking you might as well ditch the Kashi Krunch for Cookie Crisps, huh?  Hold that thought - there are healthy options out there - so don't abandon your healthy dieting and hard work just yet!

Think of your favorite cereals as a kid - Reese's Puffs, Lucky Charms, Cookie Crisp, etc. You've probably out grown these by now (or maybe not), and have tried to move on to more natural and lower sugar alternatives - only to be fooled by false advertising and tricky slogans.  With hundreds of brands and types of cereal, it can get overwhelming in the breakfast food aisle.  So take a step back and start your day right by trying the low-sugar cereals listed below (with skim milk!):

AVOID High Sugar Cereals:

• Raisin Bran - 19 g
• Kellogg's Smart Start - 14 g
• Kashi Go Lean Crunch - 13 g
• Reese's Puffs - 10 g 
• Lucky Charms - 10 g
• Cookie Crisps - 9 g
• Honey Nut Cheerios - 9 g

GO FOR IT Low Sugar Cereals:

• Fiber One Original - 0 g
• Shredded Wheat Original or Wheat Bran - 0 g
• Meijer Puffed Wheat - 0 g
• Cheerios Original - 1 g
• Special K Protein Plus - 2 g
• Bran Bits - 3 g 
• Kix Plain - 3 g
• All Bran Complete Wheat Flakes - 5 g
• Wheat Chex - 5 g
• Total Whole Grain - 5 g
• Multi-Grain Cheerios - 6 g (opt for Plain over Multi-Grain)

*Naturally sweeten your cereal with fresh fruit or try adding cinnamon and raw nuts.  If the transition from sweet cereals is difficult, try adding a bit of honey and then slowly ween yourself off of it.  If there's a will to get healthy, there's a way!

If you're unsure of a brand/type and it's not listed above, take a look at the nutrition facts.  Top two things you should be looking for: sugar content and ingredients.  Grams of sugar should really be no more than 5 (6 g in Multi-Grain Cheerios is getting a little high).  With ingredients - less is more.  Whatever the first ingredient is that's listed is what the cereal is made most of - so look for something desirable like whole grain or whole wheat.  Avoid cereals with tons of ingredients (half of them being words you don't even know).  Think less sugar and less ingredients!

Tainted Love - Soft Cell

Cardio: Do It For Your Heart

Run. Bike. Swim. Jog. Hike. Walk. Jump. It's all cardio and it all works.  Don't get trapped in a boring monotonous routine that lacks excitement and makes you dread exercise.  Get yourself a jump rope, a new bike, some new running shoes - anything to get you pumped to try out these different cardio intervals.  

Before starting any of these routines, find your all out rate ('max out') on whatever machine/exercise that you're working with.  This means if you're on a stationary bike, pedal all out for a minute and take note of the highest RPM you can hit.  If you're on a treadmill, take note of the highest speed you can run one minute at.  At max out you should be breathing hard, breaking a sweat, feeling the burn in your muscles, and unable to talk.

The Climb (20 min Total): A steady interval increase that can be done on all machines.  Below is an example of a treadmill climb with a max out speed of 9.0.  It consists of a 3 minute warm-up followed by a 0.1 increase in speed each minute for 15 minutes - at which point you will reach your max out.  Cool down for 2 minutes. 

• 3 min. Warm Up (Light Jog)
• 1 min. 7.5
• 1 min. 7.6
• 1 min. 7.7
• Continue until 9.0 is reached
• 2 min. Cool Down (Light Jog) 

*The Climb can also be done on a bike by increasing resistance.  Maintain a certain RPM (i.e. 80) and each minute increase the resistance for 15 minutes - at this point you will reach your max out resistance (where you can barely pedal).  Follow with a cool down, as instructed above.

Jump Intervals (20 min Total):  Determine your max out with a jump rope by jumping as many times as you can in one minute.  Use this count to perform the following intervals with a jump rope (all at max out pace) with a 30 second high knee march/rest in between each.

• 2 min. Warm Up (Light Jog)
• 1 min. Max Out Jump Rope
• 2 min. Max Out Jump Rope
• 3 min. Max Out Jump Rope
• 1 min. Max Out Jump Rope
• 3 min. Max Out Jump Rope
• 2 min. Max Out Jump Rope
• 1 min. Max Out Jump Rope
• 2 min. Cool Down (Light Jog)

*For the longer intervals (2-3 minutes) - aim for a max out pace the entire time, but don't be discouraged if you're unable to reach it.  Something to work up to!

Cardiovascular activity is a very important and crucial piece of overall health.  Even if you're not looking to lose weight, you should still be doing some sort of cardio everyday of the week!

Am I the Only One - Dierks Bentley

Salmon Made Simple

Having a hard time getting yourself to jump on the salmon bandwagon?  All it takes is a little exploration and effort to find out which variation you like - it's worth the search to take advantage of the health benefits this super-fish has to offer.  Let's start with a quick "how-to" on cooking salmon and follow it up with some tasty recipes to try.

How-To Bake, Broil, & Grill:
Bake - Preheat the oven to 375 degrees and bake the thawed salmon filet on a pan lined with foil for 15-20 minutes.  Make sure to check the filet at 15 minutes - it should still be juicy, yet easily flake off.  Salmon is easy to over cook and then becomes dry, so keep a close eye on it!


Broil - Preheat the oven on broil.  Place the salmon filet (on a foiled pan) about 4-5 inches from the heat and cook for about 10 minutes per inch of thickness (thinner filets will take less than ten minutes).


Grill - Preheat the grill to medium heat (300-325 degrees).  Place the prepared salmon directly on the cleaned grill and cook for about 4 minutes on each side (the idea is to only have to flip once!).


Tasty Tips:
Lemon and Dill Salmon - Brush the salmon filet with olive oil and sprinkle with fresh or dried dill (liberally), onion powder, garlic salt, and minced garlic (load it up if you love garlic!).  Cut a wedge of lemon and squeeze on top of the salmon.  Top with onion slices (optional).  Cook and top it off with another lemon squeeze when it's done!


Teriyaki Salmon - Marinate your filet in a low-sodium teriyaki sauce for at least an hour.  Brush with olive oil, sprinkle with onion powder, and top with minced garlic.  Bake, Broil, or Grill with fresh sliced pineapple and red onion on top.  


Cajun Salmon - Brush with olive oil and season with your favorite blackening seasoning.  Top with minced garlic and add crushed red pepper flakes for extra spice (optional).  


Sweet Citrus & Spice Salmon - Brush with olive oil and apply McCormick's Sweet Citrus & Spice Salmon Rub.  Cut a wedge of orange and sprinkle the salmon.  Top with thin orange slices and bake, broil, or grill.


Other salmon suggestions:  Buy fresh, wild-caught salmon (try Weyand's Fish Market).  If you buy a large filet and would rather not cook it all at once, cut it into single portions (4-6 ounce filets - 3 ounces is about the size of a deck of cards) and freeze them separately.  Leftover salmon is great on salad (try on top of a Super Salad).


You and I - Ingrid Michaelson  

Are Your Hair & Nails Hungry?

Your mother was right: beauty is on the inside.  What we're taking from that message: beauty on the inside means luscious locks and strong nails on the outside.  Once again, it all comes down to diet.  The catch: changing your diet now means that you will see permanent changes in your hair in about 3 to 6 months (a little less for nails).  Hair strands are dead - it's the living follicle that can be fixed to produce healthier tresses (at about 1/4-1/2 an inch per month), so give it some time to heal, and reap full-body benefits of a nutritious life during the process.  


Quick Lesson: Your hair and nails share a common building block - the protein keratin.  Therefore, the consumption of lean animal and plant protein is a necessity for healthy growth of both.  Other nutrients such as zinc, iron, omega-3's, and more play an important role in silky hair and mani/pedi ready nails.  These are the most important nutrients and the powerhouse foods you should eat to obtain them:

• Protein - contains amino acids, which help repair cells and make new ones (aka hair follicles and nail growth).  Eat skinless chicken breast, turkey, tuna, eggs, lentils, beans, and nuts.
• Iron - stimulates hair turnover and replacement.  Low iron diets have been linked to pale skin and brittle nails.  Eat lean read meat, beef or chicken liver, beans, dried fruit (unsweetened), and dark green leafy vegetables (spinach, kale, swiss chard, etc.)
• Zinc - an antioxidant with hair-boosting powers.  Eat whole grains, low-fat dairy products, nuts (walnuts, almonds, cashews, and pecans), and oysters.
• Omega-3 Fatty Acids - hydration for follicles.  Eat salmon, walnuts, soy, flaxseed, and olive oil.
• Antioxidants - protect against cell damage.  Eat blue and blackberries, dark chocolate (at least 70% cacao), dark green leafy vegetables, and green tea.
• Vitamins B6, B12, and biotin: help protect your hair's cuticle (outer layer).  Eat eggs, salmon, bananas, and spinach.          

If you don't eat these foods already, start now for strong and healthy hair and nails. The key to healthy EVERYTHING is a well-balanced diet containing lean protein, whole grains, calcium-rich foods, essential fatty acids, fruits, vegetables, and lots of water!  


Quick fixes: Try Solar Oil on your finger and toenails.  Apply as often as you'd like (it does make your nails oily, so be careful to let it dry before touching things).  Sally's Beauty Supply, Meijer, and most pharmacies will carry Solar Oil (check your local salons!).


Experts' Top Hair Care Picks:  L'Oreal Paris EverPure Sulfate-Free Color Care System Moisture Shampoo, Kerastase Nutritive Lait Vital Conditioner, L'Oreal Paris Elnett Satin Hairspray ExtraStrong Hold, and Tresemme Fresh Start No-Frizz Creme (Source: WH Magazine). 

Fidelity - Regina Spektor

Fit & Food in the D

Whoever said there's never anything to do around this town just wasn't trying hard enough.  Maybe you're hoping to veer off the path of dinner & a movie, but aren't quite sure where to look.  Listed below are some of the fit, food, & fun related events occurring in Detroit and it's surrounding areas.  Check them out and get to know your city:
  

• Green Cleaners! Tough on Dirt, Not Your Family: 4/18 7-8 PM @ Broad Family Chiropractic
• Third Friday Girls Night Out: 4/20 5-10 PM @ Downtown Wyandotte
• What's Cooking Detroit: 4/21 12-7 PM @ Palace of Auburn Hills
• Motor City Bike & Brew Tours: Saturday & Sunday April-Oct @ Detroit City
• Detroit Restaurant Week: 4/20-29 @ Detroit
• Macrobiotic Cooking Class w/ Sampling: 4/21 1-2 PM @ Total Health Foods
• Nutrition for Women Class: 4/24 6-7 PM @ Total Health Foods
• Raw Food Potluck: 4/25 6:30-7:30 PM @ Total Health Foods
• VegMichigan's VegFest: 4/29 11 AM - 5 PM @ Suburban Collection Showplace
• Taste of Eastern Market: Sat. May - Oct 10 AM - 12 PM @ Eastern Market Detroit
• Detroit Tigers Games: Various games throughout the entire summer!

And, of course, more races:

• Downriver Dash 5K: 4/21 8-10:30 AM @ Wayne County Community College
• Grosse Ile Duathlon: May 19 @ Grosse Ile
• Dexter Ann Arbor Run: June 3 @ Dexter/Ann Arbor
• The Color Run: July 22 @ Ann Arbor
• Warrior Dash: July 28 & 29 @ Mount Morris

*Click on the links for more information and rates for events.


Fun doesn't always have to come at a steep price!  Try bike riding to Bob Jo's or packing a picnic and heading to Elizabeth or Bishop Park.  Bowling at Indian or Parkway Lanes is an inexpensive and active way to have fun on an otherwise 'blah' night.  Save some cheese by riding your bike to LTB and using The DD's 10% off coupon.  Get creative!  


Ideas for more fit, food, & fun activities in your area? Post them below to share with other readers!

Don't Stop Believing - Journey

Allergies: Nip Them in the Bud

April showers bring May flowers, and what do May flowers bring?  Welcome back your allergies people!  It's that time of year: the itching, sneezing, coughing season.  If you suffer from all the horrible symptoms brought on by spring time, you might as well do everything you can to prevent and subdue them, right?  I've done some searching to find some of the best remedies for seasonal allergies that are safe, effective, and natural.  Here's what I found:  

• Nettle (urtica dioica) - an herbal anti-histamine that reduces sneezing and itching.  The most common way to use nettle is as a leaf tea.  Try 2-3 cups daily of Alvita Nettle Leaf Tea Bags.
• Eucalyptus - helps with nasal decongestion.  Try muddling eucalyptus leaves with peppermint oil, wintergreen, or cloves.  Boil them together and waft in the steam to inhale the aroma or use a steamer (be careful with placing your face over hot steam).  Also consider eucalyptus supplements.
• Quercetin - a natural antihistamine that relieves swollen and stuffy symptoms.  You can eat certain foods to get your fix - apples, berries, citrus fruits, onions, parsley, and - red wine (in moderation)!  
• Omega - 3's - an anti-inflammatory aid.  Load up on omega-3 rich foods like flaxseed (add to oatmeal, cereal, etc.), edamame, walnuts, and salmon.
• Spice - to thin mucous secretions and help clear congestion.  Spice up your food with wasabi, cayenne pepper, chili pepper, spicy mustard, or horseradish.
• AVOID dairy products, processed foods, refined sugars, and refined flours.  These tend to trigger mucous production and other symptoms.  If you notice increased symptoms after eating a certain food, remove that food from your diet for a couple of days to see if the symptoms alleviate.
• An Allergy-Free Home: Throw clothes worn outside in the wash immediately to remove traces of pollen and other allergens.  Keep shoes at the door to avoid tracking triggers throughout the house.  Keep up with vacuuming and immediately empty/discard the vacuum bag.

Note: Nettle, eucalyptus, quercetin, and omega-3's are all available in supplements and may be beneficial in this form as well.


Put Your Records On - Corinne Bailey Rae

The Down Low on Detox Diets

Detox diets: Healthy or harmful?  Necessary or useless?  It really depends on a multitude of things.  What, why, and how are all important questions to ask here - so let's answer them.  


First off, what is a detox?  'Detox' is short for detoxification and is usually some sort of method (dieting, fasting, etc.) to rid the body of unwanted toxins gained from the consumption of certain foods or drinks.  My opinion on detox methods: extreme is usually not necessary.  Fasting or consuming solely liquid for days is neither sustainable or natural.  Try a fresh and (almost) raw diet for a few days and then ease into making this your lifestyle.  Read more about detox diets on the Mayo Clinic website and WebMD.  


Second, why (for what reason) are you looking to detox?  If you're reason for 'detox-ing' is only to lose weight and lose weight fast, you should probably rethink your strategy.  The healthy rate of weight loss is 1-2 pounds per week, so be patient and lose those pounds the healthy and lasting way.  If you want to rid your body of toxins to feel better and adapt a healthy lifestyle, then you're on the right track.  It's going to take more effort than a week of juices, though.  It's a lifetime commitment of healthy eating and exercise!   


Lastly, how do you plan on going about it?  As of now, there is no scientific proof that any marketed detox supplements or colon cleanses are actually beneficial (and not harmful).  Stick to what we know!  Eat a diet full of natural and unprocessed foods - this is the way to health and sustained weight loss.  Try natural detoxifying foods like leafy greens, blueberries, lemons, broccoli sprouts, cabbage, sesame seeds, and green tea.   


Try this "3-Day Detox Diet" to get yourself on the right track.  Eat when you're hungry!  This is a guideline (so do NOT starve yourself) just maintain self-discipline and stick to natural foods like the ones suggested below (go ahead and incorporate some of the foods listed above, as well!).

Tip: Substitute fresh fruit for the brown sugar in your oatmeal during Day 3 and use a peanut butter that only contains peanuts (no added sugar or oils).  If you find that this is not enough food to support your level of activity - then eat more!  After the three days are up, don't revert back to bad habits - ease yourself into making this type of eating your lifestyle - THEN you will see and feel lasting results.

Congrats to Lily, Michelle, Kelly, and I for finishing the Big House Big Heart 5K this weekend...felt great to run across that 50 yard line! 

Go Blue! - Hail to the Victors

The DD's Top 20 Workout Jams

The way I see it, music can either make or break your workout.  It can give you that extra pep in your step or slow you right down.  Don't let a dull playlist rain on your parade and dampen an otherwise awesome workout session.

Prevent this scenario with The Downriver Dish's Top 20 Workout Jams (in no particular order):

1. The Underdog - Spoon
2. Feel So Close - Calvin Harris
3. It's a Great Day to be Alive - Travis Tritt 
4. Cinema - Benny Benassi ft. Gary Go
5. Pour Some Sugar On Me - Def Leppard
6. Take On Me - A-ha
7. Power - Kanye West
8. Domino - Jessie J
9. Beautiful Day - U2
10. Mr. Brightside - The Killers
11. Say Hey - Michael Franti & Spearhead
12. We No Speak Americano - Yolanda Be Cool Vrs DCup
13. She Wolf - Shakira
14. Dust On the Bottle - David Lee Murphy
15. Eye of the Tiger - Survivor
16. Seven Nation Army - White Stripes
17. All of the Lights - Kanye West ft. Rihanna & Kid Cudi
18. I Write Sins, Not Tragedies - Panic! At the Disco
19. Workout - J Cole
20. I Think We're Alone Now - Tommy James & The Shondells

What songs get you through a kick butt workout?  Share them with fellow Downriver Dish readers by posting below!

French Toast? Oui!

This post is dedicated to revving up the most important meal of the day: breakfast! Cereal, oatmeal, and eggs (although delicious) can become a little monotonous.  So what's a good alternative (and a bit of a treat)?  The answer: french toast!  Not the Wonder Bread kind that your grandma fried in butter, though.  Think more along the lines of whole grain, fresh fruit, and 100% maple syrup.

Cinnamon-Vanilla French Toast with Strawberries (Bacon optional)

What you'll need (Serves 2):
2/3 cup Skim Milk
2 Eggs
2 Tsp Vanilla Extract
1 Tsp Cinnamon
4 slices Whole Grain Bread
1 cup chopped Fresh Strawberries
Olive Oil Cooking Spray
4 slices reduced sodium Bacon (optional)


Trim excess fat off of the bacon and chop into small pieces.  Place in a pan on medium heat.  While the bacon is cooking, whisk together the eggs, milk, vanilla extract, and cinnamon.  Pour this mixture in a shallow pie pan and dip each piece of bread (about 30 seconds so it can absorb).  Spray another pan on medium high heat with cooking spray and cook the bread for about two minutes on each side.  Chop the fresh strawberries and mash them slightly (to release juice) with a potato masher.  Mix the strawberries and bacon crumbles and pour over the french toast.  Drizzle with a bit of 100% maple syrup and pour yourself a cup of joe (Try Zingerman's Roadhouse Joe purchased from Tongue's)!  *Feel free to add any other fresh fruit you enjoy (bananas, blueberries, etc.).


Start your day off right: Staying hydrated can help boost your metabolism throughout the day, so try to drink around 16 ounces right when you wake up in the morning.  The same goes for eating breakfast: depriving your body of this meal triggers starvation mode and tricks your metabolism into storing energy (aka calories), not burning them.  


Turkey Bacon versus Regular Bacon: Be careful with this debate.  Turkey is a leaner meat, but usually turkey bacon isn't 100 percent turkey (additives and such make up a lot of it), plus regular bacon packs less sodium.  If you're going to splurge with bacon, it might be better to go with the regular thing and trim off as much fat as you can (just don't make bacon a staple at the table). 


Watching this music video might pave way for a great day: Wake Me Up Before You Go-Go - Wham!

SDTGC Stuffed Chicken

What in the world is SDTGC Stuffed Chicken, right?  It's the next best thing to hit your dinner table, that's what!  Sun-Dried Tomato and Goat Cheese Stuffed Chicken (with a balsamic reduction and garlic spinach) - sounds fancy shmancy, but it's super simple, so read on.  This recipe requires a minimal amount of ingredients (and preparation) - just set aside about a half hour and get ready to cook some yum.   

What you'll need (Serves 2):

2 Boneless Skinless Organic Chicken Breasts

1/2 cup of Soft Goat Cheese

1/4 cup chopped Sun-Dried Tomatoes

3 cups Baby Leaf Spinach

1 Tbsp minced Garlic

1 Tbsp Olive Oil

1/2 cup Balsamic Vinegar

1/2 Tsp Sugar (optional)

Get Cookin' Good Lookin':

Rinse the chicken and trim any excess fat.  Cut both breasts in half (long way), leaving them connected at one edge (so you can stuff them and then fold the chicken back over the stuffing).  Mix the goat cheese and sun-dried tomatoes together in a bowl and stuff the chicken.  Heat 1/2 Tbsp of minced Garlic and 1/2 Tbsp of olive oil over medium-high heat in a skillet (for about 30 seconds).  Place the chicken in the pan and let cook for about 6-8 minutes on one side before flipping (depending on how thick it is).  Meanwhile, heat the remaining 1/2 Tbsp olive oil and 1/2 Tbsp of minced garlic over medium heat in a separate pan and add the spinach (cover and cook until wilted).  Flip the chicken to cook through the other side and prepare the balsamic reduction: pour vinegar in a pan and turn the heat up to high (if the vinegar comes close to boiling turn the heat down).  Continue to whisk (stir) until the vinegar thickens slightly and add sugar (optional).  The chicken and spinach should be finishing up at this time - go ahead and turn off the burners and grab some plates.  Plate the spinach first, place the chicken on top, and pour your balsamic reduction on top of it all.  If you'd like, sprinkle some fresh lemon juice over the meal.  YUM! (Now all you have to do is recruit someone to wash the dishes.)

Try this dish with one of these additional sides:

• Baked Potato
• Side Salad (check out Super Salads)
• Whole Grain Brown Rice
• White Cannellini Beans

Slow down and enjoy some food: Vienna - Billy Joel

Turn the Spin Cycle On

It's time to give yourself a good old fashioned butt-kicking.  How are you going to do it? Spin.  Don't worry - there's no dizziness involved.  The lights will be dimmed, the music will be loud, and you'll be working up a sweat on a stationary bike.  If you haven't heard of it yet: spinning is an indoor cycle training program that gets your heart racing (and calories burning) for around 40 minutes to an hour (visit the Spinning website for more info).  If you haven't tried it yet: what are you waiting for?!

It's good to keep your body confused and avoid the same exercise day after day. Additional benefits: spinning is less hard on your joints than running - so swap out your run every now and then with a ride.  And get this: a study found in the Archives of Internal Medicine said that cycling for as little as 20-30 minutes a day can decrease your risk of gaining weight over time (cyclists were 46 percent less likely to gain weight!).  Start spinning now - here's some places you can try it Downriver:

• The Workout Warehouse 
• Downriver YMCA
• LA Fitness

Each gym has different membership and drop-in rates (some feature free first-time classes) - click on the links above to find out more info.


You might try this once and get hooked (like I did!).  If that's the case, you're going to need some spin gear - and maybe a new bike to practice your new addiction outdoors. Try browsing around Cycle Connection or Roll Models for all of your cycling accessories.


Women's Health Magazine has a great feature on top-rated cycling gear, tips to improve your form, DIY cycles, and more: check it out here (not just for ladies - guys you can check it out, too!).


May 19 - Grosse Ile Duathlon: You have just enough time to train for this 5K Run/10K Bike/5K Run - Challenge yourself and get out there!


Heads Will Roll - Yeah Yeah Yeahs

Eat Like a Bear

Maybe this past weekend tuckered you out and cooking dinner isn't in the program for tonight.  How does dinner at a log cabin warmed by wood burning ovens sound (oh and not to mention - a menu that will make you drool)?  You have to try Big Bear Lodge (25253 Telegraph).  The Lodge is one of my favorite restaurants Downriver and has a great variety of dishes that will get you back on track after a weekend of jelly bean binging. 

Print this coupon from the Valpak website to save a few buckaroos:

As always, I'll serve up a dish recommendation, but check out the full lunch or dinner menu before you head over!      


Fisherman's Platter - Broiled salmon, shrimp, and scallops.  Order a baked potato instead of mashed with the veggies.  The salmon in this seafood combo is packed with omega-3 fatty acids, which are thought to make your body more efficient at burning fat, rather than storing it.  If you haven't yet, jump on the salmon band wagon!


Ostrich Burger - If you like trying new foods and you like burgers, you'll love this!  Ostrich meat is supposed to be very lean and lower in saturated fat than beef.  Comes on a multi-grain bun.  Order mustard instead of mayo and a side of veggies instead of french fries.


*Pass the bread basket if you're a sucker for filling up on bread before the meal and ask for no croutons on your side salad.


Wednesday is Wine Wednesday - 1/2 off all glasses of wine!  Try Apothic Red - an awesome blend of Syrah, Zinfandel, and Merlot.  


Wagon Wheel - Old Crow Medicine Show

Easter Egg Bake

With Easter Sunday only about 48 hours away and egg sales at supermarkets skyrocketing, it only seems appropriate to share an egg recipe (and some purchasing tips) today.  If you're looking for a healthy and filling dish to bring to brunch over the weekend - go ahead and stop searching recipes - here is your top egg:

Red Pepper, Spinach, and Feta Egg Bake

What You'll Need:
1 Medium Red Pepper Chopped
1 cup Baby Spinach 
1/4 cup Sweet Onion Chopped
3/4 cup Feta Cheese
4 Whole Eggs or 6 Egg Whites
1 cup Skim Milk
1/2 cup Reduced Fat Shredded Mozzarella 
3/4 Tsp minced Garlic


Preheat the oven to 350 degrees.  Coat a pan over medium heat with non-stick spray (or a tsp of olive oil) and saute the peppers, spinach, and onions with the garlic.  Cook until most of the juice has cooked out of the veggies and they have a softer texture.  Spray a glass pie dish with non-stick spray as well and spread out the veggies on the bottom and top evenly with the feta cheese.  Whisk together the eggs and milk and pour into the pie dish with the vegetables.  Sprinkle the mozzarella cheese on top and bake for 45 minutes.  


Enjoy this dish guilt-free!  In fact, eggs are chock-full of health benefits, so chow down. Here's why:

• Whole eggs (even the yolk - so switch up just whites with the whole egg every now and then) are actually great sources of the nutrient choline - which is thought to help reduce your risk of cancer.
• They're good for your baby blues (or greens/browns/etc.)!  Antioxidants found in egg yolks are shown to prevent loss in eyesight.
• Eggs are protein packers - good for a post-exercise snack.

Pick the right eggs for your egg hunt:

• Organic - these chickens aren't fed slaughterhouse byproducts, antibiotics, or additives.
• Pasteurized - ideal if you're using raw eggs (caesar dressing, etc.) because they have been placed in warm water to kill bacteria.
• Omega - 3 Enhanced - omega - 3 is a heart-healthy fatty acid.
• Cage Free, Free Range, and Pasture Raised - be skeptical (they may be raised 'cage free' in a tiny warehouse or fed nasty things).

Feel So Close - Calvin Harris

I Can't Believe It's Not Pasta!

It tastes like pasta, looks like pasta,  but it's not pasta - it's spaghetti squash!  If you've never heard of it before, it might become your new best food friend.  This veggie is super simple to cook (which I'll go over), loaded with nutrients, and tasty on the palate. Throw spaghetti night a curve ball (inspired by the Tigers Opening Day) with this squash-ilicious dish:

Spaghetti Squash with Red Wine Tomato Sauce

What you'll need (Serves 2):

1 Spaghetti Squash

1 1/2 cups of your favorite Meatless Spaghetti Sauce (aim for low sugar and sodium!)

1/4 cup chopped Green Pepper

1/4 cup chopped Onion

1/4 cup chopped Mushroom

1 1/2 Tsp minced Garlic

1/2 cup Dry Red Wine (Merlot, Cabernet, etc.)

There are a couple of ways to cook a spaghetti squash - I'll go over microwaving and baking.

• Microwave: Cut spaghetti squash in half and scrape out the seeds.  Place (peel/rind side up) in a shallow glass baking dish with about an inch of water.  Microwave for ~14 minutes.
• Bake: Pierce the squash several times with a sharp knife and bake at 375 degrees Fahrenheit for about an hour.

While the squash is cooking, you can prepare the sauce.  Heat the garlic and wine in a pan over medium-high heat for about a minute.  Add all veggies and cook until they have become soft (not mushy).  Add the spaghetti sauce and turn the heat down to low. Once the squash is finished cooking (make sure to scrape out seeds!), you can scrape the insides out with a fork (they will come away from the peel in a noodle-like form).  Mix the sauce and squash "noodles" together, plate, sprinkle with parm, and pour yourself a glass of wine!   


Nutrition facts: Spaghetti squash is low in calories and saturated fat, yet high in fiber and vitamins - meaning it leaves you feeling full, satisfied, and healthy.  Eat up!


Eat Em' Up Tigers!: Centerfield - John Fogerty

Post-Workout Snack Attack

So your New Year's resolution to maintain exercise is finally kicking in and you've done really well hitting the gym this week, right?  I'll assume your answer is yes and now you need to know a little bit about post-exercise snacks.  While you're working up a sweat doing the Weekender Workout, your muscles are using up their glycogen stores to keep you moving during that minute of squat jumps.  By the time you've finished, a good amount of your muscle's fuel is used up and needs some revamping.  Here's where the proper snacks come in - high glycemic foods (rated based on the glycemic index) - so they are digested quickly and transported right to your muscles (try for foods with a 4:1 ratio of carbs to protein).  I'm a proponent of sticking with fresh, whole foods and avoiding processed bars and such, so here are some suggestions:

• Baby Carrots with 1-2 Tbsp Hummus  
• 1 Banana with 1 Tbsp Krema Natural Peanut Butter
• Shredded Wheat (NOT FROSTED) and Skim Milk
• 1/2 Baked Potato and 1 Tbsp Light Sour Cream
• Watermelon
• Pineapple
• Raisins or Dates with a handful of Raw Nuts
• Unsalted Pretzels (dipped in mustard - optional)
• Try blending: 1 1/2 cups of any of these fruits and 1 cup of Plain Stonyfield 0% Fat Greek Yogurt (add ice - optional)

Eat one of these snacks within a half hour of working out to revive your glycogen stores and prevent prolonged soreness and muscle fatigue.  You might not feel starving immediately after a workout, but (believe it or not) this is the best time to eat and give your body the energy it needs.  So at least get in a quick snack and then in about an hour (when your appetite is back) load up your next meal with lean protein and veggies to maintain your muscles and hard work!


ACM'S Top New Male Vocalist Finalist: Drunk On You - Luke Bryan