Michael Gonzalez-Wallace's Blog, page 34
August 1, 2012
Olympic Games and the Mind Body connection
Mens sana in corpore sano (A Healthy mind in a healthy body):
The Olympic Games are based on strong fundamentals: philosophy, history and sports are entwined in this phenomenal opportunity for celebrating not only over 200 different sports but the morale of the mind body connection. If there is something similar between the Ancient Games and this ones is that sense of Mind Body connection.
The goal of the current and ancient athletic ideal is “a healthy mind in a healthy body.” The ancient Greeks believed that the development of the mind, spirit, and body were connected, and that a well-educated person was instructed in all areas. Socrates would say ” A softening of the body involves a serious weakening of the mind” An athletic victory was considered a credit to both the athlete’s physical and moral virtues. Physical training was valued for its role in the development of such qualities as hard training, endurance and patience.
Socrates also explained in an interesting metaphor how you should only listen to your trainer not to the public:
Socrates and Fitness: Don’t listen to the public just to your fitness trainer
The strong reinforcement of man’s mental and intellectual abilities was in no way separated from physical exercise; on the contrary, they mutually complemented each other. Gymnastics, athletics and sportsmanship were connected with the education of the young and with the entire development of the intellect.
Religion, however, far from being not important it was extremely important in the Ancient Olympics. Unfortunately we are living in world where Games are quite secular and where the adoration or worship of one God would represent main controversy with other religions or non believers. I think we should honor our faith and the Greeks had it clear with all the religious ceremonies in honor of the Greek God Zeus. click here to read more
More reading: The Religious Spirit of the Ancient Games
Books to read
More information click at my Pin: Ancient Olympic Games
The Ancient Olympic Games in Greece
An exercise that reminded me to the Ancient Olympics: Cross chop!
July 25, 2012
Forbes Network features a Powerful upcoming brand in Health and fitness: Super Body, Super Brain
Forbes TV features Super Body, Super Brain by Michael Gonzalez-Wallace- The new Brand in Health and Fitness
I am thrilled and extremely excited that Forbes, the leading source for business and reliable news featured my book SUPER BODY SUPER BRAIN and titled it: From Finance to Fitness. According to Forbes: “Meet Michael Gonzalez-Wallace creator of Super Body, Super Brain a fitness program that will help you get stronger and smarter, a former investment banker use his financial experience from managing wealth to promote health.. check out my segment@Forbes.com
Forbes Video Network asked Michael Gonzalez-Wallace about his background and his program Super Body, Super Brain
Michael Gonzalez-Wallace is the Chief Executive Officer of a Health and Exercise brand called Super Body, Super Brain. This new fitness trend is sweeping the USA.
This exciting mind-body exercise program incorporates fitness with neuroscience along with a physician endorsed workout regimen to benefit everyone.Check out the latest medical feedback click here
Super Body, Super Brain has also received an award from a former US Governor and Ex Presidential Candidate, Tim Pawlenty recognizing Super Body, Super Brain as one of the most unique and innovative exercise programs developed to date.
Super Body, Super Brain: The Workout That Does It All by Michael Gonzalez-Wallace (Harper Collins/HarperOne;) is a breakthrough progressive exercise program that offers a full-body workout while stimulating your brain. By following this simple workout regime, not only will your body become lean and fit, but your memory and concentration will significantly improve. And the best part of all? It can be done almost anywhere, takes as little as ten minutes a day, and requires no special equipment other than a few hand weights.
Super Body, Super Brain has gained so much popularity in the medical community that a Hospital in Minnesota, The Capistrant Center has awarded the program with a $25,000 grant for an individualized Super Body, Super Brain program for Parkinson disease.
In addition, This innovative exercise program is functioning in NYC Public Schools, Hospitals such as Englewood Hospital in New Jersey or Healtheast n Minnesota.
Douglas Duchak, President and Chief Executive Officer of Englewood Hospital and Medical Center and Michael Gonzalez-Wallace author of Super Body, Super Brain who has brought his program to employees and breast cancer patients
The program has been offered for Breast Cancer patients in Englewood Hospital and currently is being implemented with special needs children especially autism and severe autism although only at an individual level so far with expectations of reaching out different organizations. In addition Michael has been working with a patient with dementia and he is really pleased with the results and is documenting the specific progressive sequence to make it accessible to other patients including Alzheimer disease.
When speaking about his latest plans he explained that Michael is currently is in discussions to establish Health and fitness centers throughout the country and develop a “The Super Body, Super Brain Gym of the future” combining fitness, cognitive nutrition and neuroscience providing detailed reports to every single member.
In a nutshell in his book: As you move through Super Body, Super Brain’s innovative circuits—for little as 10 minutes a day—you will being to:
Results:
-Improve your alertness and lessen fatigue
-Become more mentally sharp with improved memory capability
-Improve your mood
-Lose weight and reduce your body fat
-Strengthen your core muscles and tone your upper and lower body
-Strengthen your heart and lungs and improve your endurance
-Improve your balance and coordination
-Transform your posture and become more flexible
Forbes features Michael Gonzalez-Wallace
July 20, 2012
2012 Olympic Training- Athletic Fitness Plan: Exercise Plan and diet regime!
Athlete Weekend Plan
Are you getting excited with the upcoming Olympic Games taking place in London in few weeks? I am so super excited! I love the Olympics and everything that represents a combination of athleticism, history and great sports! That is why I wanted to write a blog and prepare a great Athletic Exercise plan for you!
Ever wondered how an athlete trains? I remember my years of being an athlete and the incredible excitement of feeling the competition, having butterflies before I started playing. However we tend to forget about the incredible discipline that every athlete has when it comes to training for maximum performance
In essence you need to make an internal commitment on your goals: Physical and mental. In order to achieve those goals it is extremely important that you dedicate time and have a structured plan that will will you get better physically and mentally
I wanted to share with you an exercise plan and a diet regimen that you would need to do throughout the weekend if possible.
Do all these exercises 2-4 times for optimal benefits (2 beginners-4 Advanced)
Note* If you have any problems with joints please note to not do them faster but slow and always really controlled.
Diet: Try this exercise menu this coming weekend or at least three days in a row, keep the portions small
Meal 1: 2 egg whites with a whole wheat toast and a piece of fruit. Cup of coffee or tea
Snack: 1 non fat greek yogurt
Lunch: Option 1 -Salmon with spinach: Salmon contains Omega 3 fatty acids essential for brain functions including cognitive
or option 2 with asparagus
-Rich in Vitamin B12, Iron and zinc which helps healthy neural tissue
Snack: 2 slices of turkey with one sliced tomato and half chicken breast-add some low fat salsa
Dinner: : STRAWBERRY YOGURT PARFAIT
Greek Parfait yogurt
STRAWBERRY YOGURT PARFAIT
Blend 7oz of plain low fat yogurt* with 1/8 teaspoon of vanilla extract and 1/8 teaspoon of butter flavor extract. Stir in a ¼ cup of chopped strawberries, chill and serve.
Simple, easy and delicious.
*My personal favorite plain yogurt is FAGE total yogurt it is high in protein, low in carbohydrate and above the rest in taste.
Above recipe using the FAGE yogurt delivers:
Total calories 142 Total carbohydrate 11grams Total protein 17.2 grams Total fat 4grams
Late night snack: You choose maximum 100 calories
Drink 6-8 glasses of water
July 17, 2012
Loss of balance and a persons gait are early signs of Alzheimer disease
Alzheimer and dementia caregiver
Movement it is fundamental for us as biological human beings. That is why I was not surprised when in the Alzheimer’s Association International Conference in Vancouver, Canada one of the main lines of research is concentrating on how we age and move. Changes in gait, loss of balance, clumsy coordination are all symptoms that we tend to associate with old age until now when researchers in Alzheimer are seeing how this extremely important changes can lead to early diagnosis and effective treatment. I have been training a client with Dementia and I can see clear changes in posture, gait, coordination.
The disease afflicts 5.4 million in the USA, and the number is forecast to spike to 16 million in 2050 as Baby Boomers age.
“Walking and movements require a perfect and simultaneous integration of multiple areas of the brain,” says Rodolfo Savica, author of a study at the Mayo Clinic in Rochester, Minn.
Studies show that changes in the way a person walks can be an early warning sign of cognitive decline.
From USA Today The findings are the first to link a physical symptom to the disease, which up until now required doctors to begin a diagnosis by focusing on cognition and administering lengthy neurological exams. The evidence in the five studies is “robust,” experts say. They note walking changes can occur even before cognition decline surfaces click here to read more
WHAT IS ALZHEIMER DISEASE?
Is a progressive and fatal brain disease. As many as 5.5 million Americans are living with Alzheimer’s disease. Alzheimer’s destroys brain cells, causing memory loss and problems with cognitive thinking and behavior severe enough to affect in or out home, work, lifelong hobbies or social life. Alzheimer’s gets worse over time, and it is fatal. Today it is the seventh-leading cause of death in the United States.Warning Signs and Stages of Alzheimer’s Disease.
WARNING SIGNS
Warning signs
WHAT CAN WE DO? BE SMART: EXERCISE YOUR HEART
Exercise and lately studies in cardiovascular activity are proving that aerobic exercise will improve and create new neurons in that section of the brain that it is sensitive to a progressive loss of neurons. A lately study proved the implications of exercise and how that section of the brain receives an incredible amount of blood when we exercise
Physical fitness levels influence brain atrophy in Alzheimer’s
Strength training as a countermeasure to aging muscle and chronic disease.
Total daily physical activity and the risk of AD a nd cognitive decline in older adults.
EXERCISE PREVENTS ALZHEIMER DISEASE:
ALZHEIMER DISEASE MEDICAL ANIMATION
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July 12, 2012
Breast Cancer, Chemotherapy and cognitive decline. Latest research-Breast Cancer and Exercise
Breast cancer and exercise
Hi there and thanks so much for posting this question.
Are you speaking of breast cancer? I have been working with breast cancer patients but I am not a Pathologist so I would suggest you ask those specific questions regarding lymph nodes although I will like to share how exercise can help you when undergoing chemo.
From breastcancer.org
Chemo and potential cognitive decline Jennifer Griggs, M.D., M.P.H. : This is a good question. Many women describe problems with short-term memory and with concentration when receiving really any chemotherapy. Some of the changes in cognitive function (thinking and concentration) can be due to a variety of problems, such as sleep disturbance, fatigue, information overload, a busy lifestyle, and depression and anxiety
I would say that long-term memory problems (persisting or lasting more than one to two years) are uncommon. If you are affected, however, this can be a very troubling, annoying, and frustrating effect of chemotherapy. The hormonal changes that chemotherapy can cause, such as “chemopause,” may be responsible in large part for the memory and concentration problems keep reading go here
Lets go now to Breast Cancer and Lifestyle
Breast cancer is a disease in which malignant(cancer) cells form inthe tissues of the breast. About 1 in 8 women in the United States (12%) will develop invasive breast cancer over the course of her lifetime. In 2012, an estimated 250,000 new cases of invasive breast cancer were expected to be diagnosed in women in the U.S., along with 54,010 new cases of non-invasive (in situ) breast cancer.
However there are clear reasons for hope and full recovery after treatment. Exercise can play a fundamental role in the emotional well being and also fron the physiological point of view of the individual.
It is known Chronic low-grade inflammation is a possible risk factor for cancer that may be modifiable with long-term exercise
According to National Breast Cancer Foundation
“Exercise pumps up the immune system and lowers estrogen levels. With as little as four hours of exercise per week, a woman can begin to lower her risk of breast cancer”
It is well established that regular exercise can help prevent breast cancer (Peel et al. 2009). Recently researchers have determined that high levels of IGF -1 often present in sedentary individuals can increase the risk of breast cancer recurrence (Ligibel et al.2008)
Along the same lines a 2005 study of 3,000 breast cancer patients found that just 1 hour of walking per week significantly increase the patient’s likelihood of making a full recovery (American Cancer Society 2005)
TYPES OF EXERCISE:
Cardiovascular and strength training appear to be equally beneficial in generating anti depressive effects (Brosse et al. 2002) so it makes sense that regular exercise and resistance exercises could also be used to manage depression or anxiety triggered by the trauma of breast cancer diagnosis click here to keep reading
Most people know that exercise can help prevent breast cancer as well as increase the likelihood of a full recovery after treatment. However, it is not as widely recognized that regular exercise can also mitigate many f the symptoms of cancer treatment. Here are few of the most notable benefits:
EFFECTS OF EXERCISE ON CANCER TREATMENT
-Increased functional capacity
-Increased postmasectomy mobility and Range of Motion
-Decreased of Body Fat
-Increased Lean muscle mass
-Reduced loss of bone mineral density
-Decreased nausea and fatigue
-Improved mood- self esteem and control
In short exercise can be beneficial before, during and alter a diagnose of breast cancer
I hoper this helps and before you start any physical exercise program please consult with your doctor.
July 10, 2012
2 Exercises to improve strength, fitness conditioning, focus, core strength and coordination: Lets get ready for a Healthy Week ahead of us!
Michael Gonzalez-Wallace. Hand eye coordination from Body Smart. Photography Beth Bischoff
Michael Gonzalez-Wallace. Cross Chop from Body Smart. Photography by Beth Bischoff
WORKOUT TO INCREASE HEALTH, LOSE WEIGHT AND TONE UP FAST
Last week I was reading an excellent article from The New York Times on how Yoga can wreck your body. More and more research is supporting strength training with weights as the the most effective exercise program. If you do Yoga make sure you don’t push it too hard your joints may screaming few years down the line. Trick for Yoga do SUPER BODY SUPER BRAIN strength training on the side
Hand Eye Coordination Exercise: Hand eye coordination tends to decline with age unless trained properly. Think about it: when we drive, walk or work our reflex system needs to be fresh, young and in alert so we can react and take the wisest decisions that is why I am proposing an exercise to train this great inner strength.
Cross Chop exercise is one of the best exercises that tests core strength, balance, coordination, focus and cardiovascular. The inspiration of this SUPER BODY SUPER BRAINexercise comes from the Greeks where biomechanics, symmetry and focus were fundamental when comes to exercise performance. If you want to try this exercise give it a try: great for core, physical, balance and coordination
July 6, 2012
Tchaikovsky used a structured schedule and frequent walks to compose masterpieces
tchaikovsky used a structured schedule and frequent walks
How to Use Your Brain to Produce Masterpieces Like Tchaikovsky
I am very excited that The New York Philarmonica will be celebrating Tchaikovsky Festival on 6th of July. I have been always been fascinated to learn from a composing legend, one of Russia’s finest, Pyotr Ilyich Tchaikovsky one of my favorite composers.
Tchaikovsky represents a combination of passion, love, melancholy, excitement and inspiration. So that is why when I decided that I was attending this concert I wanted to know more about his life. I researched the internet and went to one of my favorite websites for Lectures, The Teaching Company and to my surprise there he was and also taught by one of my favorite professors Professor Greenberg.
As Professor Robert Greenberg says, “If Tchaikovsky felt it, it found a way into his music.”
As an artist—and it is worth recalling that he was the first full-time, formally trained, professional composer in Russian history—Tchaikovsky walked a fine and difficult line between his Romantic penchant for expression and the demands of Classical structure.
Tchaikovsky had many great qualities especially two of them: Structure and the fact that he used “Walks” to clear his mind or in my own terminology to get the brain working and get the motor neurons firing increasing blood flow to the cognitive areas that he used when he was composing his music.
Recently there was a study that New York Times mentioned in their magazine “All in our mind” where when we exercise or move that increase of blood flow to those areas of the brain transfer to other cognitive areas and I loved to learn that Tchaikovsky used those walks to fire those neurons and come with beautiful pieces
From the New York Times: Why would exercise build brainpower in ways that thinking might not? The brain, like all muscles and organs, is a tissue, and its function declines with underuse and age. Beginning in our late 20s, most of us will lose about 1 percent annually of the volume of the hippocampus, a key portion of the brain related to memory and certain types of learning
Back to Tchaikovsky, he was an absolute structured man with a vision and a severe discipline for hard work and I love it cause I would love to learn more about having a strict structure when you are at home and sometimes I struggle. In any case just wanted to share his daily structure:
Tchaikovsky’s HomeThe following was Tchaikovsky’s daily schedule.
Wake up between 7:00 and 8:00 am
Breakfast, 1 hour of reading, 30-45 minute walk
9:30 – 1:00 pm Composing
1pm (sharp!) Lunch, followed by up to 2 hour walk
4pm Tea, 1 hour of reading
5:00-7:00pm Composing
7:00pm Stroll, dinner
Post-dinner: If guests — play cards; if no guests — letter writing and piano practice
11pm Bed
tchaikovsky home where he used to walk for two hours to help him compose better
From an interesting blog called Soul Life by Heather GrayWhat we can learn from Tchaikovsky
The essence of Tchaikovsky’s schedule can help anyone who wants to replace scattered days of spinning wheels with focused productivity, and contains a several key aspects that are translateable to any entrerpreneur who has been confronted by the freedom of the untethered life.
(1) Chunk Your Time
Tchaikovsky did not “compose” all day long, which would be a recipe for burn out. Instead he had two “chunks” of structured time for “composing” during his day. One was 3 1/2 hours and the other 2 hours in length. keep reading
I am studying his life again and listening to the three pieces that will be performed tonight:
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Tchaikovsky
Festival Coronation March
About this Music
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Tchaikovsky
Piano Concerto No. 2 (Siloti version)
About this Music
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Tchaikovsky
Selections from Act IV of Swan Lake
About this Music
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Tchaikovsky
1812 Overture
About this Music
July 4, 2012
Happy 4th of July! Founding Fathers Inspirational quotes plus Tips to make your Barbecue Super healthy
Revolutionary war. Founding fathers.
The American Revolutionary War (1775–1783), the American War of Independence,[8] or simply theRevolutionary War in America, began as a war between the Kingdom of Great Britain and the new United States of America, but gradually expanded to a global war between Britain on one side and the United States, France, Netherlands and Spain on the other. The main result was an American victory, with mixed results for the other powers.
I just wanted to share few of our most important leaders and their sayings, I hope you like them:
Be courteous to all, but intimate with few, and let those few be well tried before you give them your confidence.
Facts are stubborn things; and whatever may be our wishes, our inclinations, or the dictates of our passion, they cannot alter the state of facts and evidence.
Argument in Defense of the British Soldiers in the Boston Massacre Trials (4 December 1770)
Be civil to all; sociable to many; familiar with few; friend to one; enemy to none
Our greatest happiness does not depend on the condition of life in which chance has placed us, but is always the result of a good conscience, good health, occupation, and freedom in all just pursuits.
“These are the times that try men’s souls. The summer soldier and the sunshine patriot will, in this crisis, shrink from the service of their country; but he that stands it now, deserves the love and thanks of men and women”
The Crisis, 1776, Introduction
MIchael Gonzalez-Wallace suggest few tips to make your barbecue healthy
5 SIMPLE STEPS TO KEEP YOUR JULY 4th BBQ MENU SUPER HEALTHY
1. Use small bread buns for hamburgers or hot dogs ( you may be saving 500 kcal at the end of the meal)
2. Use small portions such as small hamburgers (not full ones), hot dogs bites
3. Use plenty of grilled vegetables such as peppers, tomatoes, celery, carrots (don’t grill them to much, otherwise you would lose the vitamin power
4. Eat slowly, it is not a race!
5. Drink plenty of water and keep the alcoholic drinks to 1-2, If you drive remember you CAN’T DRINK: it is for your family safety and other drivers.
Firing up some neurons in a Barbecue? Absolutely!: Come up with great conversation and topics that requires thinking…..such as what do you think about that issue? sports? intellectual conversation is the best one to fire powerful cognitive neurons!
Happy July 4th!
June 30, 2012
Exercise for a stronger core- Debate Are crunches safe?
core workout by Michael Gonzalez-Wallace
I was reading an article from the New York Times Is Your Ab Workout Hurting Your Back? byGretchen Reynolds and immediately I started receiving emails from my clients asking me if crunches were safe or not.
My response to one of my clients was: “I don’t think you should worry. At the beginning of the article explains how those ones with healthy backs are able to fire a deep abdominal muscle called thetransversus abdominis(like you).
The main point of the article at The New York Times is the if you are starting a physical fitness program crunches you may hurt your back and I agree since there a lot of factors to watch such hand positioning cervical alignment and muscle tension. If you are starting it is better to build a progressive core exercise program that strengthen all abdominals and lower back, part of the core (take a look at the exercise i am proposing here) .
Then the article mentions that stabilizer muscles in the abdominal region are more important than the isolated muscle in the abs. Remember that every time you are doing a movement you have prime movers antagonist and stabilizers so if you are not strong you will put pressure in the back. In our sessions when you follow the Super Body, Super Brain program you are looking that 80% is pure core workoutand the article says how if you strengthen a muscle in the abs and not the others you may destabilize your spine and I agree. That is the reason why in our session I focus on hands positioning and motion giving you an effective crunch and not a traditional sit up.
I disagree in the article where one of the exercises mentioned for better core is a side plank that in my opinion it should only be reserved to athletes and he is recommending it for everyone instead of traditional plank, again Dr Stuart Mcgill is studying spine biomechanics and most of his theory is that when you mention the word core it is not only about the abdominals but also the back and I agree completely with him.
Try this exercise to improve your core strength and physical stamina. This week 1 leg bridges plus chest press, Check this exercise for increased core power, greater upper and lower body strength, stamina, cardiovascular and focus!
Superior bridge for a tighter core and toned legs- One Leg Bridge plus Chest Press
Bridges are a phenomenal core exercise. However Lets take it up a notch. One leg bridge combined with chest press is a great exercise to build a stronger core, firmer thighs, solid buttocks and resilient hamstrings besides a strong chest
From a lying down position with one leg bent, both feet flat on the floor, the right leg straight up tighten your core then perform a chest press at the same time your are pushing with your left buttock and back of the thighs lifting your body off the floor keeping the right leg off and straight at all times. Do it ten times then change legs. Advanced can use 10 lbs- 5 sets and Beginners 5lbs-3 sets
June 25, 2012
Vegging out can lead out to weight loss- The power of Vegetables and free exceptional recipe!
Michael Gonzalez-Wallace explains how Vegging out can lead to weight loss
VEGGING OUT
IT CAN LEAD TO WEIGHT LOSS
Article written by Olinka Podany and Michael Gonzalez-Wallace.
Olinka is a phenomenal nutritionist who has collaborated in my upcoming book “SUPER BODY, SUPER BRAIN”
To see Olinka’s Bio please click here
SUPER FOODS UPCOMING BOOK
THE POWER OF VEGETABLES
Vegetables are rich in fiber; they are loaded with antioxidants, vitamins and very many beneficial phytochemicals. Including plenty of vegetables in your diet will give you better overall health. The major health organizations and your mother have been telling you that for years. But did you know that adding extra vegetables to your meals could make weight loss easier? It is true. Fat is very caloric, so cutting back on fats saves calories, however adding a soup or a salad to your meals will actually reduce your caloric intake even further.
THE SALAD STORY
The salad story: In a recent study researchers at Penn State found that when individuals who ate 3 cups of a low calorie salad before lunch consumed a total of 12% calories less per meal than if the salad was omitted. According to this study big portions make you feel as if you have eaten a lot, even though the large meal was only a low calorie vegetable. The 3-cup salads used in this study included iceberg and romaine lettuce, carrots and tomatoes, celery and cucumbers, fat free dressing, and 1 oz. of light mozzarella cheese.
THE SOUP STORY
The soup story: Vegetable soup results are even more impressive: May 1, 2007 Penn State University study shows that starting a meal with a soup may help you cut calories. Participants in this study were fed a 150-calorie broth based vegetable soup prior to lunch. Bottom line, participants consumed 20% fewer calories when they started the meal. A 20% calorie reduction– that is impressive.
VEGGING OUT
Vegging out. So whether you are getting your veggies from a soup or a salad, do not overlook this highly effective tool that yields easy weight loss. Low-density, high volume foods can make you feel full and satisfied while reducing the total caloric intake.
P.S .Make sure you remember to use a fat free salad dressing for your salads. And remember to avoid calorie rich cream soups. Calories do count.
RECIPE FOR A SUPER BODY AND A SUPER BRAIN
LEEK AND POTATO SOUP
2 cups thinly sliced leeks, white part only
1 garlic clove, minced
5 cups chicken broth, store-bought
2 cups diced peeled potatoes
4 cups diced zucchini
4 cups diced yellow summer squash
2 tablespoons chopped green onions or chives
2 cups low fat milk
Salt and pepper
PREPARATION
In a large saucepan, combine leeks, garlic and a ¼ cup of broth. Simmer, covered, over moderate heat for about 3 minutes. Add potatoes and remaining broth, bring to a boil and simmer until potatoes are tender, about 10 minutes. Add zucchini and summer squash, cover and simmer until tender, approximately 10 minutes. Remove from heat, add the milk, puree in a blender. Return ingredients to rinsed saucepan and reheat gently. Season to taste with salt and pepper. Stir in the chives or green onions just before serving.
(May also be chilled and served cold, like a vichyssoise)
Serves 4 Serving size 1 ½ cup Calories: 130
Total fat: 2g Total carbohydrate: 18g Protein: 9g
Over 60 exercises and 20 recipes
Michael Gonzalez-Wallace's Blog
