Archive for January 5, 2012

Chef Kirsten with Mesa de Vida

Hi there! I’m Chef Kirsten, a personal chef and nutrition consultant. I am the owner of Mesa de Vida (Table of Life) Personal Chef Service and also share my recipes and other information about living a vibrant, healthy life on my website, . You can connect with me on Facebook (, Twitter ( and on Youtube (

I lost 100 pounds several years ago by taking what I learned through studying nutrition and combined it with my love for cooking! I had been on crash diets that didn’t work, had been overweight most of my life (I’m smaller now than I was in the 5th grade) and stopped looking at it as “losing weight”. I wanted to GET HEALTHY! I wanted to live as long as I can, do as much as is in my control to prevent chronic disease and live a long, healthy, vibrant life. I want the same for my children and those I love as well. I started exercising as well and not having been an active child at all, or come from a family that was active, this was new to me and honestly, I hated it to begin with. But I knew it was good for me, I knew it was essential to a long life that I move my body, so I forced myself.

It didn’t take long for me to learn to LOVE exercise, now my body craves it. Finding the time to fit it in isn’t always easy but if I get too busy one day I make up for it the next and try to be as active as I can. Eating right, giving our bodies what they need is top priority. We have treats from time to time, but we don’t have junk food in the house most of the time and splurges and indulgences are met with extra exercise and eating REALLY well for a few days before/after.

I love creating recipes my kids love and sharing them with family and friends also. My goal is to help people know that it is possible to get healthy and still eat delicious food!  I want people to know that I have been there, I have struggled with excessive weight also but I think I found the “magic pill”…Stop looking at it as just losing weight, eat the proper portions of food, cut out processed food and move your body.

I am looking forward to sharing my recipes with Healthy Fit Families! I love this site and what it is all about. I started following HFF on Facebook and loved the information! I am so happy to collaborate and would LOVE to hear about recipes your family loves that you would like “Healthified”!

Looking forward to bringing more life to your table…Enjoy!

Chef Kirsten, Mesa de Vida

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What’s a Serving of Fruits and Vegetables?

First let’s talk about the importance of fruits and veggies. A diet high in fruits and vegetables reduce the risk of cardiovascular diseases, stroke, and cancer. People who eat more of these nutrient dense foods are also sick less than those who don’t. Obesity levels are also much lower among those who eat diets high in essential vitamins and minerals. Many people trying to lose belly fat will increase their vegetable intake and reduce their intake of high calorie starchy foods. So what’s a serving? Here’s our compiled list of fruits and veggies servings:


  • 1/2 cup, 4 fluid oz of 100% fruit juice
  • 1/2 cup fresh fruit
  • 1/4 cup dried fruit
  • 1 medium fruit
  • apple (1)
  • banana (1)
  • cherries (14)
  • grapefruit (1/2 of 1)
  • grapes (12)
  • kiwi (2)
  • mango (2 slices)
  • melon (1 large slice)
  • pear (1 medium)
  • pineapple (1 large slice)
  • plums (2)
  • prunes (6)
  • raisins (1 tbsp)
  • strawberries (7)


  • 1/2 cup or 4 fluid oz of juice (low sodium)
  • 1 cup raw or 1/2 a cup cooked
  • asparagus spears (5)
  • avocado (1/2)
  • baby carrots (1 small bag)
  • brussels sprouts (8)
  • carrot (1)
  • celery (3 sticks)
  • onion (1)
  • peas (3 heaping teaspoons)
  • salad (1 cup or about half a cereal bowl)
  • spinach (2 heaping 2 spoons)
  • tomato (1 medium)
  • zucchini (1/2 a large one)

So… Are you increasing your fruits and vegetables intake?

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