Author Archives: Jackie Keller

5 tips to help you through the Super Bowl

Planning on super sizing your Super Bowl Sunday snacks? Whoa – slow down – you may be surprised at some of the calories you can consume in one (long) sitting.

Here are 5 great tips for making it through the game without eating yourself silly:

  1. Have a substantial, balanced breakfast on Sunday morning (seriously) – I’m thinking whole grain hot cereal with berries, maybe a poached egg or two, half a grapefruit or orange and even a piece of whole grain toast. Wash it down with a good cup of coffee or green tea, and at least 1 (8 oz) glass of water. That ought to hold you for awhile.
  2. Go for a FAST walk for an hour, about an hour after you eat.
  3. Make a platter full of raw vegetables and fresh fruit – and put it front and center on the table in front of the TV
  4. Put all the rest of the goodies on a table far away from the TV
  5. Lose the full fat cheese, full fat dairy dips (think low fat only), full fat chips, cookies or crackers- Try white meat chicken skewers, shrimp cocktail, vegetable kabobs, and air-popped popcorn for starters.

Need more ideas? Leave me a comment. If you’re a “Monday morning quarterback” and need some remedial coaching, I’ll be here….

Cancer prevention benefits from Spices

Herbs and spices are an important part of the human diet. Not only do they enhance the taste and flavor of foods, they also increase their shelf life by being both antimicrobial and anti-oxidant. Herbs and spices also exhibit a wide range of physiological and pharmacological properties.

Dietary factors play an important role in human health and in the development of certain diseases, especially cancer. In particular, many Phenolic compounds are attracting the attention of food and medicinal scientists because of their anti-oxidative, anti-inflammatory, anti-mutagenic and anti-carcinogenic properties and their capacity to modulate some key cellular enzyme functions.

Several commonly used herbs have been identified by the US National Cancer Institute as possessing cancer-preventive properties. These herbs include members of the Allium sp. (e.g. garlic); members of the Labiatae family (e.g. oregano, rosemary, and thyme); members of the Zingiberaceae family (e.g. turmeric and ginger); and members of the Umbelliferae family (e.g. cumin)

Cumin, (garlic,) oregano, rosemary, thyme, turmeric, and others herbs and spices have remarkably effective anti-oxidant activities and are one of the most important targets to search for natural anti-oxidants from the point of view of safety. It is expected that natural antioxidants will lead to chemo-prevention of inflammation, cancer and aging. (Source:

Garlic & Onion – Many of us know about garlic and onions, each of which contains allyl sulfides, powerful and helpful antioxidants, and substances shown to lower cholesterol and thin the blood. The same group of compounds has anticancer properties.

Garlic is a natural antibiotic and immune system enhancer, a free radical attacker, and it increases the enzymes that break down carcinogens in the body. Ample research has shown garlic to be one of the best foods to eat for cancer prevention, linking its consumption with slowing or stopping the growth of tumors in prostate, bladder, and stomach tissue, and preventing cancers of the skin and lung. The evidence is particularly compelling for garlic as a preventative agent against prostate and stomach cancers. The Iowa Women’s Health Study found that women who regularly ate garlic had a lower risk for colon cancer. Eat as much of this mighty food as you can stand!

* NutriFit Spice Blend: Mediterranean Spice Blend, Lemon Garden Spice Blend, Calypso Spice Blend

Thyme – Thyme contains an essential oil that is rich in thymol, a powerful antiseptic, antibacterial, and a strong antioxidant. The oil of thyme is used in mouthwashes to treat inflammations of the mouth, and throat infections. It is a common component of cough drops.

Because of its essential oil, thyme possesses expectorant and bronchial antispasmodic properties, making it useful in the treatment of acute and chronic bronchitis, whooping cough, and inflammation of the upper respiratory tract. Thyme enhances the action of the cilia in the bronchi and directly acts on the bronchial mucosa. The terpenoids are responsible for the expectorant activity of thyme while a variety of flavonoids are responsible for the spasmolytic effect of thyme on the bronchioles.

All the members of the mint family, including thyme, possess terpenoids which are recognized for their cancer preventive properties. Rosmarinic and ursolic acids are major terpenoids in thyme that possess anti-cancer properties.

* NutriFit Spice Blend: Mediterranean Spice Blend

Ginger – Ginger works wonders in the treatment of everything from cancer to migraines. Ginger is a rhizome that is related to turmeric. Gingerol, the main component of ginger and responsible for its distinctive taste. Have anti-bacterial, anti-inflammatory, and anti-tumor powers.

In some studies, gingerol inhibited tumor angiogenesis (formation of blood vessels leading to the tumor), and seemed to reduce metastasis of cancer cells. Gingerol also acts as an antioxidant, scavenging free radicals that might otherwise cause cell damage.

* NutriFit Spice Blend: Certainly Cinnamon Spice Blend

Turmeric – The medicinal properties of this spice have been slowly revealing themselves over the centuries. Long known for its anti-inflammatory properties, recent research has revealed that turmeric is a natural wonder, proving beneficial in the treatment of many different health conditions from cancer to Alzheimer’s disease.

Turmeric is the spice most often used in curry powder. It has an active ingredient called curcumin that may prevent metastases from occurring in many different forms of cancer.

* NutriFit Spice Blend: Rockin’ Moroccan Spice Blend

Cumin, Dill, Fennel, Parsley – The parsley family (parsley family of herbs and spices, the same family that contains anise, caraway, coriander, dill, fennel, and parsley) contains some unique phytochemicals, such as phthalides and polyacetylenes which show cancer-protective activity and anti-inflammatory properties.

Cumin has been seen to effectively decrease the incidence of chemically-induced tumors of the stomach, colon, and cervix. Its cancer-preventive activity can be explained by its significant antioxidant activity and the ability of cumin to modulate the metabolism of carcinogens. Cumin seeds are known to induce the activity of glutathione-S-transferase, a protective enzyme that helps eliminate cancer causing substances.

Cumin has a significant level of caffeic, chlorogenic, ferulic and other phenolics acids that have anti-inflammatory activity, as well as the phytoestrogen, genistein.

The activation of nuclear transcription factor kappa B has now been linked with a variety of inflammatory diseases, including cancer, atherosclerosis, diabetes, allergies, asthma, arthritis, and psoriasis. The pathway that activates this transcription factor can be interrupted by phytochemicals derived from spices such as cumin, turmeric, and garlic.

*NutriFit Spice Blend: Mediterranean Spice Blend, Lemon Garden Spice Blend, Calypso Spice Blend, Rockin’ Moroccan Spice Blend, & French Riviera Spice Blend

Basil- One of the several herbs known to have anti-carcinogenic effects has been shown in studies to help in prevention of early stages of cancer development.

*NutriFit Spice Blend: Mediterranean Spice Blend, Lemon Garden Spice Blend, & French Riviera Spice Blend

Cayenne pepper – Capsaicin is the main ingredient of cayenne pepper and is used topically to treat everything from osteoarthritis to cancer.  Capsaicin promotes the natural cycle of programmed cell death, called apoptosis. Cancerous cells attempt to resist apoptosis and, if successful, eventually overtake the body with cancer. When cancer cells were treated with capsaicin, the chili pepper compound attacked the tumor cells’ mitochondria — which generate ATP, the chemical that creates energy within the body. Capsaicin also bound to certain proteins within the cancer cells and triggered apoptosis — natural cell death.

*NutriFit Spice Blend: Rockin’ Moroccan Spice Blend

*NutriFit Spice Blends available at or by calling (800) 341- 4190

Super Simple Superbowl Snacks

Planning to watch the Superbowl on Sunday? Just in time to keep getting ready simple and easy, here are some wonderful recipes that you’ll surely enjoy!

Avocado-Corn Salsa
Servings:  6
Serving Size:  ¼ cup

2 ea. avocado, seeded, peeled & diced
2 cups frozen corn kernels, thawed
3 ea. tomatoes, peeled, seeded & diced
3 tbsp. lime juice
1 tbsp. cilantro, finely chopped
½ tsp. green chile pepper, seeded & diced
½ tsp. sea salt
½ tsp. NutriFit Calypso Salt Free Spice Blend

1. In a medium bowl, gently combine avocado, corn kernels, tomatoes, lime juice, cilantro, chile peppers, Calyspo blend and salt.
2. Refrigerate until ready to be served.

Nutrient information:
Calories: 182; Protein: 3.73g; Carbohydrates: 22.99g; Fat: 10.56g; Fiber: 6.68g

Gluten Free Vegetable Samosas
Servings:  4
Serving Size:  3 each

1 ½ cups zucchini, coarsely shredded
1 medium russet potato
½ medium onion, finely chopped
1 cup spinach leaves, thinly sliced
6 tbsp. rice flour
¼ cup peas, fresh or frozen
¼ cup Italian parsley, finely chopped
1 tbsp. safflower oil
1 ea. egg, beaten well
1 tbsp. NutriFit Lemon Garden Salt Free Spice Blend

1. Grate the potato into a bowl of cold water. Prepare all of the other vegetables. Squeeze the water out of the potato and mix them all together in a large bowl. Season with Lemon Garden blend. Stir in egg.
2. Form 3 tbsp. of mixture into 4″ diameter patty. Place on large baking sheet. Repeat with remaining mixture. Refrigerate until firm, about 1 hour.
3. Heat nonstick skillet over medium heat. Add grapeseed oil and cook vegetable patties in batches until golden, about 4 minutes per side.

Nutrient information:
Calories: 171; Protein: 5.38g; Carbohydrates: 26.18g; Fat: 5.36g; Fiber: 2.88g

Lavosh with Peanut Butter & Dried Fruit Snack
Servings:  12
Serving Size:  3″ piece

12 oz. extra firm lite tofu
2 pieces lavosh
1 1/8 cups reduced fat peanut butter
2 oz. dried cranberries & raisins
1 oz. dates, chopped

1. Combine the tofu and peanut butter in the carafe of a food processor and mix well.
2. Spread each piece of lavosh lightly with peanut butter mixture.
3. Arrange the mixed fruit evenly over the top.
4. Roll and cut each lavosh roll into 6 even pieces.
5. Serve immediately or wrap in plastic wrap, and refrigerate until ready to eat.

Nutrient information:
Calories: 205; Protein: 9.32g; Carbohydrates: 22.04g; Fat: 9.81g; Fiber: 2.45g

Chocolate Chip Fondue
Servings:  12
Serving Size: 3 tbsp.

1 cup chocolate chips (you may used reduced-fat variety)
¾ cup fat-free evaporated milk
1 (2.5-oz) jar baby food prunes
Fresh fruit for dipping

1. In a heavy saucepan, combine chocolate chips and milk over low heat. Stir until smooth, making certain mixture does not burn.
2. Add prunes slowly, stirring constantly. If using as a fondue, keep warm in fondue pot.
3. Fondue is great with all fruits, especially bananas, oranges, and pineapple, and is also good with small pieces of cake or graham crackers.

Nutrient information:
Calories: 125; Protein: 2.3g; Carbohydrates: 23.4g; Fat: 4.9g; Fiber: 1.6g

Fruit, Nut & Raisin Spread
Servings:  12
Serving Size:  2 oz.

2 oz. reduced fat cream cheese
4 oz. fat free cottage cheese
1 tbsp. pecans, finely chopped and toasted
3 tbsp. golden raisins
2 tbsp. each dried figs & pitted prunes

1. Process the cottage cheese in the food processor until smooth.
2. Add the cream cheese and continue to process to form a smooth base.
3. Coarsely chop the figs or raisins (you may use either – remove the stems), and blend into the creamy base with the raisins and pecans.
4. Chill until ready to serve.

Nutrient information:
Calories: 108; Protein: 1.6g; Carbohydrates: 25.11g; Fat: 0.4g; Fiber: 2.3g

Power Snack Mix
Servings:  8
Serving Size:  ½ cup

1 cup small pretzels
1 cup shredded wheat cereal
¾ cup roasted soy nuts
1 cup raisins
1 cup chex mix

1.Combine all ingredients together and serve

Nutrient information:
Calories: 171; Protein: 7.051g; Carbohydrates: 29.68g; Fat: 3.523g; Fiber: 2.714g

Looking for specific healthy recipe? Leave me a comment and let me know. Or check out the recipe section for more deliciously healthy NutriFit recipes!

Heart Health

February is heart health month, and it is the perfect time to get to know the most important muscle in your body, and improve your relationship with it. Your heart is a powerful machine, pumping oxygen rich blood to your brain and other organs and transporting waste and carbon dioxide out. Taking care of your heart is one of the most important things you can do, and one of the most beneficial to your overall health and happiness.

More than 1 million Americans suffer from heart attacks each year, approximately half of them dying. Increased risk of heart failure and heart disease are influenced by a number of factors, not all of which we can control, such as age and race. However you can lower your risk through healthy eating and exercise habits. When plaque, a build up of cholesterol and other material, grows in your arteries, it can lead to blockages in blood flow and a loss of flexibility in the heart muscles, which can be potentially fatal. To manage this, limit your intact of saturated fat, trans fat, and cholesterol in your diet by choosing lean meats, such as poultry and fish. Fish are also high in omega-3 fatty acids, which can help lower your risk as well. Whole-grain and high-fiber foods can also help lower your blood cholesterol levels. Maintaining a balanced diet high in fruits and vegetables is essential to all aspects of health, supplying your body with the vitamins, minerals, and fiber it needs without the calories it doesn’t. Regular exercise is also extremely important for maintaining cardio-vascular health, and the American Heart Association recommends at least 30 minutes of moderate-intensity aerobic physical activity five days a week. This includes running, biking, swimming and any other physical activity that gets you out of the chair and your blood pumping. The heart is a muscle after all, and you can make it stronger through exercise. Women have just as much if not more risk of heart disease, despite common belief, with 1 in 3 U.S. women living with heart disease today. Removing habits such as smoking and binge drinking from your life, as well as maintaining a healthy weight are incredibly important for a fit and healthy heart. But what about a happy heart?

We often look at the heart and the mind as two opposing components of our body, two equal but opposite forces that combine to give us life and conscience. But in reality they are two sides of the same coin, and in fact are more inter-connected than we may know. A study published in the Journal of the American College of Cardiology found that clinically depressed women had more than twice the risk of other women to suffer sudden cardiac death. Another study found that men who were aggressive and angry in their day-to-day lives (as opposed to professionally aggressive) had a 19% greater risk of coronary heart disease than those with a lighter demeanor. The idea that stress is bad for your health is certainly not new, but the clear associations between chronic stress and strain on the heart is becoming to clear, and potentially life-threatening, to ignore. A 2007 article in the Journal of the American Medical Association found that patients who had a heart attack and then returned to a stressful job were twice as likely to have a second attack than those who viewed their jobs as more stress-free. And while you may not be able to quit your job, you may be able to change how you cope with it. Deep breathing exercises, meditation, and taking short walks outside when you are in stressful situations are important to building the awareness you need to realize when you are stressed, and taking the first steps to removing the stress from your life. Regular exercise will also reduce your stress, and help reduce your risk of cardiac diseases as discussed earlier. Getting enough sleep is also extremely important for not just regulating stress, but avoiding heart risk in general, especially for women. A 2008 study from Duke University showed a consistent correlation between poor sleeping habits and higher levels of risk factors for heart disease and diabetes in women.

While we all have stress, how we manage it defines our ability to stay fit and productive in our daily lives. That’s why this month you should examine your choices carefully, and choose ones that will build upon and reinforce a healthy and active lifestyle. Take the time out of your day to exercise, sleep, and eat right. Those choices will directly affect your capacity to have a strong and healthy heart, and therefore will lead to a longer and happier life.

Leftover Turkey Recipe!

Use that leftover turkey from Thanksgiving with this easy recipe for Harvest Turkey Wrap!

Harvest Turkey Wrap
Servings – 5
Serving Size – one 3″ piece

1 lb turkey breast
1/4 cup celery
1/2 cup dried cranberries
1 tsp extra virgin olive oil
1/2 lb lavosh
1 tsp NutriFit Lemon Garden Salt & Sugar Free Spice Blend
1/2 cup reduced fat blue cheese, crumbled
2 tbsp walnuts, chopped and pan toasted until golden
1 cup watercress sprigs

1. Heat a nonstick skillet over medium heat. Add olive oil, turkey breast and seasoning and cook, stirring, until browned (no longer pink) and cooked through. Set aside.
2. In a bowl, mix together blue cheese, turkey, dried cranberries and celery. Moisten with a little fat free blue cheese salad dressing, if available.
3. Just before serving, mix in the walnuts. Spread the mixture over the lavosh in a thin layer, sprinkle with watercress sprigs and roll up, leaving the ends open. Cut into serving lengths.
4. If using as a lunch, roll as a burrito or wrap.


Mighty Liquid Nutrition Blends

Announcing the launch of the NutriFit signature Mighty Liquid Blends, a liquid nutrition diet based on the NutriFit philosophy of wholesome and balanced eating, combined with the rejuvenating effects of a short-term liquid diet.

Unlike others, the Mighty Liquid Blends line is designed to allow for optimal macronutrient consumption while remaining a low calorie, liquid plan. With six offerings of distinctly unique taste profiles, nutrient content and texture, you’ll feel satisfied and invigorated at the end of the day, instead of hungry and tired.

The Mighty Liquids Blends use specific combinations of extensively researched, low calorie, high nutrient, predominantly organic foods to offer a balanced, deliciously healthy approach to liquid nutrition. I am excited to offer this new product line, and encourage you to give it a taste.

Call (310) 473-1989 to order!  Nationwide shipping available.

Blends2 copy

The Magnificent Romanesco Broccoli/Cauliflower

We are often inspired by wonders of nature – and in your meals today you might find the source of the newest, most amazing addition to our cornucopia! The magnificent Romanesco Broccoli/Cauliflower or BroccoFlower has arrived in our kitchen. This natural fractal (a shape or object that exhibits some level of structural self-similarity at all scales), is a hybrid of broccoli and cauliflower. We hope you enjoy it as much as we do – we’re starting to grow it on our own farm at the Mesa!

Romanesco broccoli

Romanesco broccoli 1

Reduce Your Risk of Disease

Eating more fruits and vegetables adds nutrients to diets, reduces the risk for heart disease, stroke, and some cancers, and helps manage body weight when consumed instead of more energy-dense foods. Are you eating the right amount?

Adults who engage in <30 minutes of moderate physical activity daily should consume 1.5–2.0 cup equivalents of fruit and 2–3 cups of vegetables daily. However, during 2007–2010, half of the total U.S. population consumed <1 cup of fruit and <1.5 cups of vegetables daily; 76% did not meet fruit intake recommendations, and 87% did not meet vegetable intake recommendations.

Meatless Monday Recipe – Tofu Hoisin with Vegetables and Walnuts

This delicious recipe is vegan, high in protein, low in calories and an excellent meal for lunch or dinner!

Tofu Hoisin with Vegetables and Walnuts

4 Servings
Serving Size – 1 cup


broccoli florets 3 cups
canola oil 1 tsp.
extra firm lite tofu 1 (12.3 oz.) pkg.
garlic, minced 6 cloves
hoisin sauce 1/3 cup
red bell pepper, cut into strips 2 medium
red pepper flakes (optional) 1/8 tsp.
reduced sodium tamari 1 tbsp.
sake 2 tbsp.
sesame oil 1 tsp.
walnuts, chopped 4 tbsp.
water 1/3 cup


1. Cut the tofu into 1″ cubes. Season with 1/2 tsp. Sesame oil and 1 tbsp tamari. Combine the hoisin sauce, sake, remaining sesame oil and tamari and set aside.
2. Heat the oil in a wok or large skillet over high heat until hot, but not smoking. Make sure the tofu is patted very dry to prevent sticking. Add the tofu to the wok and stir-fry until lightly golden. Transfer the tofu to a platter and reduce the heat to medium-high.
3. Saute the garlic and crushed red pepper flakes (optional) and cook for 1 minute. Stir in the red bell pepper, broccoli and walnuts and toss to coat with the garlic. Pour in the water, toss the vegetables, then cover the pan. Cook for 5 minuites or until vegetables are tender but crunchy.
4. Stir in the tofu, then pour in the sauce mixture. Stir-fry for 1 minute or until the sauce coats everything and is thickened. May be served with steamed brown rice.

Just added new recipe- File of Sole with Meyer Lemondaise

Filet of Sole with Meyer Lemondaise 

Servings: 3
Serving Size: 5 oz.


1 lb. fillet of sole, rinsed
¾ cup white wine
2 tbsp. unbleached all purpose flour
1 tsp. NutriFit Lemon Garden Salt Free Spice Blend
2 tbsp. shallots, minced
½ tsp. cornstarch dissolved in 3 tbsp. water
½ tsp. sea salt
5 tbsp. fresh lemon juice
1 tbsp. Zest of 1 lemon, grated
1/3 cup extra virgin olive oil
¼ tsp. turmeric
1 cup fat free half and half


  1. To make lemondaise: In a medium size saucepan, reduce wine, turmeric, shallots and lemon zest until volume is reduced by 2/3. Add cornstarch slurry bring to a boil; cook 2 minutes or until thickened. Whisk in half and half, but do not boil (if using fat free half and half). Add lemon zest and juice and puree sauce. Set aside.
  2. To make fish: Wash fish and pat dry with paper towels. Lightly dust with flour, mixed with Lemon Garden seasoning.
  3. Heat a nonstick skillet over medium heat, add olive oil and fish fillets in a single layer, shaking pan gently to prevent sticking. Cook until lightly browned (about 4 minutes, depending on thickness of fish), then turn and cook on opposite side until lightly browned.
  4. To serve, top each filet with a tablespoonful of the sauce across the middle of the fillet, top with fresh chopped thyme or Italian parsley.