Nourish: Winter salmon pesto sandwiches

Easy-as-peas late winter pesto. (Surprise ingredient? guess!)

Nourish: Easy chicken sausage bruschetta

This time of year, tomatoes are ripening all around. In my veggie beds right now, there's a lot of basil to pick and share. Here's a quick, satisfying recipe that capitalizes on all of that summertime goodness.

Nourish: Grapefruit cucumber basil cooler

Beat the searing summer heat with this easy and refreshing recipe:

Grapefruit Cucumber Basil Heat Blaster
Serves 1.

Juice 1/2 grapefruit.
Add to tall glass of cold water.
Drop in a few cucumber slices.
Smash in some fresh basil leaves.
Toss in some ice.

Enjoy!

Energize: Cinnamony apple running fuel

#dailymission question: What special fuel substance do you use?

I have to say that I love Apple Cinnamon Carb BOOM! Tastes just like cinnamon-spiced apple pie filling. Apparently no preservatives or anything unnatural added. (I can at least vouch for it being smooth going down -- not too sweet -- with no chemically aftertaste.) Sometimes, when running 5 or more miles, I'll have one with water 15-30 mins before heading out and another shot every 30 active mins. Especially helpful against bonking when you need extra energy or sustained performance (high heat days or when doing intervals). ♥ it!

Nourish: Apple walnut berry oatmeal

Dusted with freshly ground flaxseed and brimming with B vitamins, folate, iron, magnesium, fiber, selenium, vitamins C and E and K, along with flavanoids, reservatrol, omega 3 fatty acids and copper, Apple Walnut Berry Oatmeal is one of my favorites.

Make a big batch and freeze single-serving portions for later. That is, if you can keep everyone in the house from noshing it all down!

In extended, I share my easy-does-it recipe. You'll also learn a bit more about what makes this morning meal such a powerhouse.

Research: Diet and exercise for your heart

Every day, your beating heart thumps away 100,000 times, circulating anywhere from 2,500-5,000 gallons of blood throughout your beautiful body.

What better day than Valentine's Day to give your heart a little bit of extra attention? Off you go to the latest in heart health research:

• Do you down a diet soda every day? Stop.


• Think you're OK if you're male and obese, but healthy in every other way? You're not.


• Skipping daily exercise? You lose(r).


• Not getting enough fiber from grains in your diet? Tsk, tsk.


• Think cardio's the only thing good for your heart? Weakling.


• Think high-caffeine energy drinks are fine for your kids? You may be wrong.


• Steelers fan? Oh, boy.

Love hurts. But your heart shouldn't have to. :-)

Nourish: Soothing teas to try

Prevention magazine has a list of 7 Healing Herbal Teas to stress-proof your life.

They are chamomile, lemon balm, passionflower, peppermint, rosemary, sage and thyme. See the link for more on each tea's specific soothing ingredients and properties.