For today’s update, we have two excellent meal ideas from Nancy H (with the help of Stacy Goldberg, of course).

For breakfast it’s cantaloupe, Fage non fat Greek yogurt, topped with The Healthy Nut Almonds and served with a non-fat cappuccino.

“I found out at my consultation yesterday that I am still short on my daily goals for fiber and protein…so I’m starting the day with both and in a way that tastes great! Also, Stacy suggested that some of my allergy symptoms could be aggravated by dairy and I’m working on cutting back.”


And Nancy’s healthy lunch: chicken salad made with Light Lemonaise (a great alternative to mayo) and lentils for protein and fiber. Instead of cappuccino, mint tea with lots of lemon and ginger added to soothe a sore throat.

Good work Nancy on coming up with a creative way to make a classic meal a healthy one!

Equilibrium Wants To Help You Lose Weight

Nancy Talk 

Nancy and Oliver

Thank you for letting me share my favorite things with you.

In addition to my family, friends, studio, music, exercise, food, education, books, and movies, I am passionate about progress, change, and new developments at the studio.

March is National Nutrition Month and as you know equilibrium now has a staff nutritionist, Stacy Goldberg, founder of What’s In Your Cart? and her newest company, Savorfull.

I invited a small group to join me in a Studio Weight Loss Challenge.

Six team members and two clients committed to sharing their stories, pictures, successes, and anything else they learn from this journey to better nutrition and better health. A few examples of our statements:

“I am excited to incorporate healthier eating habits along with the fitness classes I have been taking at Equilibrium to get me in great shape for my wedding this summer! Making nutrition and fitness an important part of my everyday life will help keep me in shape long after the wedding!” Mary, Client Service Manager

“I am looking forward to learning  about the food I eat, giving up pop, and losing 15-20 pounds in a healthy way.”
Jenn, Staff Instructor

“I would like to lose 6-8lbs. during the weight loss challenge, learn to control my sugar cravings and help balance my hormones.”
Amy, Senior Instructor

There are more that we will share this month on Facebook and at the studio.

Here is my personal statement of intent:

” Since going through menopause it has been increasingly difficult to lose weight so I want to take this challenge to lose 8-10 pounds which will reduce my risk of heart disease and diabetes, diseases that run in my family.”

Ask yourself today, am I at the healthiest weight for my age, genetics and gender?

If your answer is no, or even probably not, you owe yourself a comprehensive nutritional analysis of your health history and your five day food journal, a wonderful service offered by WhatsInYourCart at the studio.
Schedule a private consultation with Stacy Goldberg in our new private Nutrition Office.

What do you have to lose except some weight and anxiety over the extra weight?

Your family members who do not exercise at the studio are also encouraged to use our Nutritional Services, including adolescents and teens

And don’t forget that if you or anyone in your family suffers from food allergies, Stacy Goldberg has a specialized program just for you.

If you are ready to take the next step, please call Mary at the studio to get started.

Warm Regards,


Bonus recipe for May from Annabel Cohen

Spring Vegetables with Ginger and Garlic

Fennel resembles celery with what looks like dill growing from the top. Its
flavor is distinct and strong, but appealing to sophisticated tastes. If
your crowd doesn’t prefer fennel, opt for mild baby zucchini.

3 Tbsp. olive oil

1 pound asparagus, tough lower stem removed and cut into 2-inch lengths

1 large fennel bulb, thinly sliced or 1 pound baby zucchini, halved

1 pound sugar snap peas or snow pea pods, stringed

2 Tbsp. peeled minced fresh gingerroot

1 tablespoons minced garlic

Kosher salt and fresh ground pepper to taste

Preheat oven to 400°F. Toss all the ingredients together in a large roasting
pan or disposable aluminum pan. Roast uncovered for 30 minutes, turning once
during cooking. Season to taste with salt and pepper and serve warm or at
room temperature. Makes 8 servings.

Healthy Recipe of the Month from Annabel Cohen

In case you missed our March newsletter, here is the healthy recipe of the month. Enjoy!

*Tandoori Salmon Kebabs with Mint Chutney*
Mint Chutney:
1 cup packed fresh mint leaves, clean and dry
1 cup chopped scallions 1 medium garlic clove 1 tsp. hot pepper sauce (such as Tabasco)
1/4 cup fresh lime juice
2 tsp. sugar
 1/2 tsp. ground coriander
 Water as needed Salt and pepper to taste

1 1/2 pounds boneless and skinless salmon fillet
 1 Tbsp. sesame seeds, garnish (optional)

1 Tbsp. paprika
1 Tbsp. minced fresh ginger root
2 tsp. ground cumin
1 tsp. ground coriander seeds
1/2 tsp. ground cayenne pepper
1 cup plain yogurt
1 tsp. minced garlic

Make the chutney: Combine mint, scallions and garlic in the bowl of a food processor and pulse until minced. Add pepper sauce, lime juice, sugar and coriander and process until uniform. With the machine running, add water, 1 Tbsp. at a time until the chutney is smooth and thinned (not liquid, however). Add salt and pepper to taste. Prepare the salmon: Cut the salmon into 1 1/2-inch chunks. Set aside. Make marinade. Place all paprika, gingerroot, cumin, coriander, and cayenne in in a small dry skillet over medium-high heat. Cook the spices, stirring occasionally, until fragrant and darkened, about 2 minutes. Allow to cool for one minute before transferring to a medium bowl. Add the yogurt and garlic to the spices and stir until smooth. Add the salmon chunks to the marinade and turn well to coat. Cover and chill for 1 hour or more before grilling. Preheat grill to medium-high heat. Thread the salmon on 8 metal or bamboo skewers (be sure to soak bamboo skewers in water for 1 hour before grilling). Grill chicken for 8-10 minutes or until cooked through (do NOT overcook). Remove from grill and serve hot, warm or at room temperature, sprinkled with sesame seeds, if using, and with mint chutney on the side. Makes 8 servings.

Healthy Recipe of the Month

Every month, we feature a healthy recipe submitted by the one and only Annabel Cohen. Start your year off right with this healthy recipe:

Chicken Tagine

In Morocco, I drooled over the savory tagines – or stews, for lack of a better word – that are among the signature foods of this North African country. I bought spices at the markets of Marrakesh and purchased a gorgeous hand-painted and extremely large tagine, the special baking dish with a conical lid with the same name of the food that’s cooked in it.

This recipe is my version of a chicken tagine. You don’t have to cook it in an actual tagine (I usually don’t).  I love the combination of flavors (sweet and spicy) and textures. Of course serve it over couscous, those minuscule little dot pastas (not the large Israseli couscous), or fluffy hot white rice.


2 Tbsp. olive oil

2 cups chopped onions

1 tsp. minced garlic

1 tsp. ground turmeric

1 tsp. ground ginger

2 pounds boneless and skinless chicken breasts, cut into 2-inch chunks

1 cup chicken broth

1 cup chopped tomatoes

8 threads Spanish saffron

1/2 cup dried apricot halves

1/2 cup golden or yellow raisins

2 Tbsp. honey

1 cinnamon stick

1/2 tsp. pepper

2 Tbsp. dried parsley flakes

Salt to taste

1 Tbsp. sesame seeds

1/4 cup chopped cilantro

Heat the olive oil in a large pot over medium-high heat and sauté the onions, garlic, turmeric, ginger, and chicken until the chicken is browned. Add the broth, tomatoes, saffron, and cilantro and bring to a boil. Cover and reduce the heat to medium-low and cook for 1 hour. Add the remaining ingredients and cook for another 20-minutes. Adjust the salt and pepper to taste and serve the tagine hot over couscous,  rice or mashed potatoes, if desired. Makes 6 servings. Enjoy!