Welcome!

This site is dedicated to fitness, exercise, nutrition, motivation and optimum quality of life. A fitness consultant and ACE-certified personal trainer in Long Beach, CA, my interest in personal training was inspired by my own positive experience with getting in shape. I was certainly a late bloomer – I did not grow up playing sports and thought of exercise as a chore, but in my adult life my attitude changed as I saw all the many benefits to treating my body well. I found that by making exercise fun, it no longer felt like a chore, and I love inspiring others to find those activities that motivate and reward them.

There are archived tips on this site that address many of fitness challenges we all face, as well as recipes, since you can’t exercise if you aren’t eating! There are a variety of dishes for all taste buds (and they change all the time, so check back periodically), proving that healthy food can be delicious!

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Send your contact information to emily.duval@mac.com for updates on current fitness trends, research findings, exercise programs, delicious recipes and more. And of course if you have a tip or recipe to share, I’d love your input…

autumn minestrone

Warm and cozy on a cool fall evening, this simple soup is packed with equal parts flavor and nutrients…

2 tsp olive oil
1 cup chopped onion
1 tsp chopped fresh oregano (or 1 tsp dried)
4 or more garlic cloves, minced
3 cups chopped yellow squash
3 cups chopped zucchini
1 cup peeled and chopped carrot
1 cup corn kernels (about 2 ears or use thawed and drained frozen corn)
3 cups + 1 cup chopped tomato, divided
28 oz + 14 oz low-sodium chicken or veggie broth, divided
½ cup uncooked whole wheat macaroni, penne, or rotini pasta
1 can (15 ½ oz) Great Northern or white navy beans, rinsed and drained
6 oz fresh baby spinach leaves
1 tsp salt
freshly ground pepper to taste
1 cup (4 oz) grated Asiago cheese

Heat oil in a Dutch oven over medium-high heat. Add onion to pan; sauté 3 minutes or until softened. Add oregano and garlic, sauté one minute. Stir in squash, zucchini, carrot and corn, sauté 5 minutes or until vegetables are tender. Remove from heat.

Place 3 cups tomato and 14 oz broth in a blender; process until smooth. Add tomato mixture to pan; return pan to heat. Stir in the remaining tomato and broth; bring mixture to a boil. Reduce heat and simmer 20 minutes.

Add pasta and beans to pan, cook 10 minutes or until pasta is tender, stirring occasionally. Remove from heat. Stir in spinach, salt, and pepper. Serve topped with 2 Tbl cheese. Serves 8.

Nutrition info per serving (1 ½ cups soup + 2 Tbl cheese): 217 calories, 6.1g fat (2.7g saturated), 12.6g protein, 30.5g carbohydrate, 7.9g fiber, 12mg cholesterol, 812mg sodium, 2.7mg iron, 206mg calcium.

pumpkin hummus

This dish offers an autumn twist to the classic Middle Eastern spread. Serve as a dip for vegetable, with toasted pita (sprinkled with toasted pumpkin seeds), or as a spread on sandwiches for a healthy, flavorful treat!

2 Tbl. tahini (sesame seed paste)

2 Tbl. fresh lemon juice

1 tsp. ground cumin

1 tsp. olive oil

1/4 tsp. salt

1/8 tsp. ground red pepper

1 (15oz) can pumpkin

1 garlic clove, chopped (can add more to taste)

2 Tbl. chopped fresh flat-leaf parsley

Place all ingredients except parsley in a food processor and process until smooth. Add parsley; pulse until blended. Serves 15.

Nutrition info per serving (2 Tbl): 26.4 calories, 1.6g fat (0.3g saturated), 0mg cholesterol, 2.3 mg sodium, 2.8 carbohydrate, 1g fiber, 1g sugar, 0.9g protein.

 

aromatic noodles with shrimp and lime-peanut sauce

Note: Be careful to set the timer when steaming your veggies – keeping them crisp but tender is the key to a delicious dinner and leftovers…

12 oz. whole wheat spaghetti or soba noodles (your choice)
9 oz. (or more) fresh broccoli florets
6 oz. (or more) fresh snow peas
6 oz. (or more) fresh sugar snap peas
6 oz. (or more) fresh shitake mushrooms, quartered
24 oz. shrimp, cleaned and peeled (can buy pre-cooked – see note below**)

sauce:
½ c. creamy natural peanut butter
¼ c. low-sodium soy sauce
¼ c. water
2 Tbl. rice vinegar
2 Tbl. fresh lime juice
1 scallion (white and green parts), cut into pieces
one ¾ in. piece of fresh ginger, peeled and grated
2 Tbl. dark brown OR raw sugar
¼ tsp red pepper flakes, or more to taste

Cook the pasta according to the package instructions. While the pasta is cooking, make the sauce by pureeing all nine ingredients in a blender or food processor until smooth. Put the shrimp in a steamer basket for 3 minutes, then add the vegetables and steam another 4 minutes. Remove from the heat immediately to avoid over-steaming.

Right before serving, toss the pasta in ¾ c. of the peanut sauce. divide between 6 serving bowls (or food storage containers) and top with shrimp and vegetables. Drizzle with the remaining sauce and serve.

Nutrition info per serving (1 c. pasta, 1 c. vegetables, and 2 ½ tsp sauce): 450 calories, 12g fat (2g saturated, 0 trans), 40g protein, 61g carbohydrate, 11g fiber, 0mg cholesterol, 390mg sodium.

** If using pre-cooked shrimp: be sure to thaw and drain first, then add 2 minutes into the vegetable steam to heat through.

tantalizing tabouleh

Tabouleh traditionally does not contain the vegetables in this recipe, but is usually served with some kind of cucumber dish. My mother throws them in at the start for an amazing dish I can’t resist!

2 c. whole grain bulgur wheat
3 c. boiling water
1/2 c lemon juice
1/2 c olive oil
2 tsp Kosher salt (coarse; use less salt if using regular salt)
1 large bunch scallions (6 or so scallions)
1 c chopped mint (1 bunch)
1 c chopped Italian (flat leaf) parsley (1 bunch)
6 persian cucumbers, chopped (or 1 hothouse cucumber, unpeeled)
1 pint grape tomatoes, quartered (or cherry tomatoes can be used; if using regular tomatoes, squeeze out seeds and extra pulp)
freshly ground pepper, additional salt to taste

Place bulgur wheat in a large bowl, cover with boiling water.  Add the lemon juice, olive oil and 2 tsp Kosher salt.  Stir, then allow to stand at room temp until liquid is absorbed (about an hour).

Chop scallions and herbs finely; add to wheat mixture.

[If you want to make this recipe far ahead of time, stop here and refrigerate.  Although the tabouleh keeps well, she usually adds the veggies just before serving for the first time, so the cucumbers are nice and crisp.]

Quarter cucumbers lengthwise and chop, quarter or halve tomatoes.  Add a generous amount of ground pepper and salt, to taste.

The flavor improves if allowed to sit for a few hours before serving.

She loves to serve this with a good quality feta cheese (either French or Greek).  Enjoy!

From the healthy kitchen of Rebecca Duval.

the power of parsley

Parsley is MUCH more than a garnish – this common herb (found year-round at almost any supermarket) adds not only great taste to many dishes, but powerful healing properties for your body.

Parsley contains two types of unusual components that provide unique health benefits: volatile oil components, which qualify parsley as a “chemoprotective” food and, in particular, one that can help neutralize particular types of carcinogens (like those from cigarettes and charcoal grill smoke); and flavonoids, which have been shown to function as antioxidants that help prevent oxygen-based damage to cells.

In addition to its volatile oils and flavonoids, parsley is an excellent source of vitamins A and C, as well as folic acid (one of the most important B vitamins), making it especially good for people who either have, or wish to prevent, atherosclerosis (which leads to strokes and heart attacks), diabetic heart disease, colon cancer or cervical cancer. Its anti-inflammatory properties have also been shown to protect against rheumatoid arthritis and other autoimmune diseases.

The two most popular varieties are curly parsley (most often used as garnish) and Italian flat leaf parsley, featured in these delicious recipes:

easy chimichurri sauce | tantilizing tabouleh (middle eastern salad)

Bon appetit!

sesame tuna with coconut brown rice

sesame tuna

½ tsp. sea salt
4 (4-6oz.) ahi tuna steaks
2 Tbl. sesame seeds
2 tsp. sesame oil
12 green onion tops, cut into 2-inch strips
1 Tbl. low sodium soy sauce or tamari

Sprinkle salt evenly on fish. Sprinkle sesame seeds on both sides of fish, pressing them gently into the fish. Heat oil in a large skillet over medium-high heat (do not let oil start to smoke). Add fish; cook 2 minutes on each side or until fish flakes easily when tested with a fork. Remove from pan and keep warm. Add green onions and soy sauce to pan; sauté 3 minutes. Spoon over fish. Serves 4.

Nutrition info per serving (one tuna steak): 249 calories, 6g fat (1g saturated), 40.8g protein, 4.8g carbohydrate, 2.2g fiber, 77mg cholesterol, 2mg iron, 499mg sodium, 72mg calcium

coconut brown rice

2 Tbl. light coconut milk
1 Tbl. water
2 cups cooked brown rice (can use Trader Joe’s pre-cooked)
¼ tsp. grated lime rind
1 Tbl. fresh lime juice
¼ cup chopped fresh cilantro

Whisk together coconut milk and water. Pour over pre-cooked rice in a microwave-safe container and cover with a paper towel to trap in steam. Heat on high 1-2 minutes or until rice is heated through. Stir in lime rind, juice and cilantro. Serves 4.

Nutrition info per serving (1/2 c.): 150 calories, 3g fat (2.5g saturated), 2g protein, 29g carbohydrate, 2g fiber

Adapted from Cooking Light: Superfast Suppers, 2003

super-easy asian coleslaw

2 Tbl. rice vinegar
1 Tbl. sesame oil
¼ tsp. crushed red pepper
2 cups shredded cabbage

Whisk together first 4 ingredients. Pour dressing over cabbage, stirring to coat. Serves 4.

Nutrition info per serving (1/2 c.): 43 calories, 3.5g fat (0.5g saturated), 0.5g protein, 3g carbohydrate, 0.8g fiber, 0mg cholesterol, 0.2mg iron, 7mg sodium, 17mg calcium

Adapted from Cooking Light: Superfast Suppers, 2003

fitness and vacation

Who says all that hard work prepping your body for vacation has to go out the window once you get there? Or that you have to hit the hotel gym while others are out having fun just to stay in shape? Here are some simple things you can do while on the road to enjoy yourself without any post-vacation regret!

• Recent studies show that the BEST way to de-stress on vacation is to moderately challenge your body – and your mind – en lieu of spending a week laying by the pool. Though there’s no harm in a little poolside time, also being active helps your body release tension and toxins that build up under stress. Likewise, doing puzzles or navigating maps is a great way to let your mind focus on other tasks so it can let the stresses of daily living go. So split your time between these equally for a good balance that will help you feel relaxed and refreshed when it is time to come home.
• Go out and explore – it is a great way to get some exercise and experience the place you are visiting! Walk the local streets and open-air markets, play in the ocean, try new activities like snorkeling, rafting, diving, zip-lining, windsurfing, skiing, etc. Or stay close to home and hit the pool, ocean-side yoga class or local trail…
• Stretch! As your body unwinds on vacation, capitalize on the benefits by stretching! Gentle spinal twists, hanging over to touch your toes, curling into a ball with your back on the floor, rolling your shoulders and neck all help to restore your natural posture and ensure a better night’s sleep, which in turn will give you more energy for tomorrow’s adventures! Remember to stretch when your body is warm (after a hot bath/shower/jacuzzi or exercise) and to ease into position to avoid muscle strain.
• Hydrate well. As your body breaks down stress and toxins in your muscles, water is an excellent way to flush them out of your system. Particularly in hot and humid climates (and when you are drinking alcohol), increase your water intake throughout the day to keep your body energized and refreshed. Remember, too, that dehydration often masks itself as hunger, which can lead to overeating at that the enticing buffet or fancy dinner.
• Eat when you are hungry, and keep snacks handy. Your schedule is often different on vacation, so don’t worry about eating meals at the “proper” times. Just because it’s noon does not mean you have to eat lunch. To avoid surges in hunger, keep healthy snacks like fresh fruit and vegetables, nuts and string cheese handy, and have a tiny snack before hitting the restaurant so you can order rationally. Hunt for vegetables on the menu, and split dishes when portions are large.
• Most of all, enjoy yourself! Vacation is a time for joy and fun, so don’t let worrying about your figure ruin your time.

the wonder of watermelon

Juicy watermelon is not only a great treat on a hot summer day, but the health benefits of this nutrient-powerhouse are plentiful…

Two cups of watermelon packs a mean punch – for only 80 calories you get a thirst quencher that really fills you up, and contains:

• anti-inflammatory properties to help with conditions like arthritis, atherosclerosis, auto-immune disorders, asthma, diabetes, and some digestive issues
• 2g fiber
• 50% recommended daily intake of vitamin C
• 20% recommended daily intake of vitamins A and B6
• 15% recommended daily intake of vitamin B1 (thiamin)
• 10% recommended daily intake of potassium and magnesium

Eat it diced, or try some of these fun recipes for a real treat!

Watermelon and Basil Salad Grilled Watermelon Watermelon Mint Smoothie

Enjoy!

picture this

Though I cannot take credit for this tip (it is the brainchild of my very smart mom), I love it too much not to share!

Think you eat well but aren’t reaching your fitness goals? For the next week, take a picture of everything you eat and drink before you consume it – on your digital camera, your phone, a polaroid, whatever you’ve got – and at the end of the day review that day’s images. Do all your meals and snacks look alike? Are they primarily browns and whites, or is there a colorful variety? Are you drinking enough water, or too much of something else? Would you proudly show the photos to your personal trainer?

When you pay more attention to what you are eating and not just how much, you’ll see your waistline – and your energy level – improve. Exercise alone won’t get you there – you are what you eat, too!