Setting S.M.A.R.T. Goals

SMART goals are goals that are defined in such a way that they are specific, measurable, achievable, relevant and time-framed. The term was probably coined by Peter Drucker in his seminal work “The Pracitce of Management”. This style of goal-setting is widely used in business and I believe these ideas can easily be applied to fitness, weight loss or any personal endeavor. If we make sure the goals we set for oursleves meet the SMART criteria, it can be a great help in attaining the results we are after.

Marinara Sauce

This recipe for marinara sauce is a staple in the Ranck home. My wife Vicky loves this sauce! When I make a batch, it lasts the 2 of us at least 3 days. I typically serve it over whole wheat or brown rice pasta with a side of a lean protein, such as italian chicken sausage. Why buy jarred sauce that has who knows what in it (and a lot of sodium and sugars) when you can whip this beauty up in 30 minutes? Really. I can put together a meal of homemade sauce, pasta, homemade meatballs, and salad with homemade dressing in 30 minutes flat. No kidding. Try this, you may never buy sauce again!

BMR, BMI, TDEE and Other TLAs

Huh? What? What’s with all the TLAs (Three Letter Acronyms)? Ok, TDEE is technically a four letter acronym, but whatever.

One of the questions we all wonder when we are thinking about losing weight is “How much should I be eating each day?”. The only proven way to lose weight (more properly lose fat) is to reduce the amount of calories consumed in proportion to the amount of calories burned.

Here are some ideas to help win the battle of the bulge…

Recipe Software

A quick thought about cookbook software.

Feedback from Cancun

While on vacation in Cancun last week, I was able to obtain some feedback on the Healthy Gourmet book concept. By the way, Cancun is a great place to go on vacation…

Why write “The Healthy Gourmet”?

Why the book “The Healthy Gourmet”? I didn’t want to write another cookbook, I wanted to share my experiences in finding a healthier lifestyle that includes great-tasting cooking. I hate diets but I love good food. I believe good food can be good for you and part of a planned approach to better health. The principles I’ve discovered are simple and make good sense. I want to share them with others and hopefully help someone else discover a happier, healthier life as I have.

Waterfire

I attended the Waterfire event in Providence Saturday evening which highlighted the work of the Gloria Gemma Breast Cancer Research Foundation (http://www.gloriagemma.org/). My wife Vicky, a breast cancer survivor, participated in the torch walk from the courthouse steps down to Waterfire Basin.

Gloria Gemma Breast Cancer Resource Foundation

Tomorrow is Waterfire event in Providence, RI. My wife will be there supporting the Gloria Gemma Breast Cancer Resource Foundation. If you will be in Providence this weekend, stop by and say hello to my wife, Victoria Ranck. Vicky is also a breast cancer survivor.

Scallop Recipe

Sauteed Sea Scallops with Garlic and Rosemary

A nice, light but tasty seafood dish that is easy and quick to prepare. Serve with chilled white wine. A good choice is Pindar Winter White. Pairs well with brown rice and a green vegetable such as roasted asparagus.

Welcome to the Healthy Gourmet!

Welcome all! I’ve created this site to share and discuss simple tips for cooking great-tasting, healthy meals. I will be posting tips (and hopefully reading yours as well) and recipes. All along I will be chronicaling the creation of my upcoming book which is not surprisingly titled “Healthy Gourmet”.

I’ve just created this blog this evening and will likely be making sweeping changes to the layout and design over the next few weeks, so please bear with me. I welcome comments on the layout and of course on my posts. I hope you will find them helpful and interesting. You no doubt have noticed my first post is recipe for sauteed scallops. This is a very simple recipe and one of our household favorites. Enjoy!

Happy cooking!