Exercise-Induced Asthma

          Exercise-Induced asthma is when your airways in your lungs narrow as you exercise or play a sport. The symptoms are: wheezing, coughing, and shortness of breathe. People with exercise-induced asthma usually use an inhaler 15 minutes before working out or playing a sport. Some people even use their inhaler during exercise. This all happens because  when you exercise your body demands more oxygen, so you breathe faster and deeper. You usually would breathe in through your mouth which causes the air to be dryer and cooler, but if you would breathe through your nose it wouldn’t be as cold and dry. The dry and cold air is one of the main triggers for airways narrowing in your lungs. So, if you have exercise-induced asthma and breathe through your mouth you will be more likely to have an asthma attack.


Cheesecake Stuffed Strawberries



  • 24+ large, fresh strawberries
  • 1 (8oz) package of cream cheese (room temperature or slightly softened)
  • 1/2 cup of powdered sugar
  • 1 tsp of vanilla extract
  • 1/2 cup of fresh blueberries (optional)


  1. Cut the stems off the strawberries (so the strawberries can sit cut-side down).
  2. Cut a deep X from the tip down and be careful not to cut it all the way.
  3. Beat the cream cheese, powdered sugar, and vanilla extract in a bowl with a hand mixer until nice and fluffy.
  4. Put the filling in a piping bag or simply put the filling in a zip top bag and cut off the corner.
  5. Gently open the strawberries and squeeze the bag to put the filling in the strawberry.
  6. Top each filled strawberry with a blueberry (if you are using blueberries).
  7. Put the strawberries in the refrigerator for an hour to chill (this step is optional).
  8. Take them out and enjoy!

This recipe is an incredible dessert if you have a sweet tooth. True, there is sugar and all that, but overall, the recipe is pretty healthy.


Cereal Tarts

  • 5 cups cornflakescerealtarts
  • 1 cups pecans
  • 4 tablespoons unsalted butter
  • 6 tablespoons maple syrup
  • 16 ounces plain yogurt
  • 16 ounces vanilla yogurt
  • 2 cups Fresh fruit


  1. Preheat your oven to 350°F.
  2. Place eight 4-inch round tart pans with removable bottoms on a baking sheet and set aside. Place the cornflakes and pecans in a food processor fitted with a metal blade and process until combined, about 10 short pulses.
  3. Transfer the cereal mixture to a large bowl and drizzle with the melted butter. Toss to combine, stir in the maple syrup.Evenly divide the cereal mixture among the tart pans and press along the bottoms and sides to form shells. Bake for 10 minutes. Transfer to a wire rack to cool.
  4. To assemble the tarts, Remove the shells from the molds and transfer each to a serving plate. Mix the yogurts together and top each tart shell with 1/4 cup of yogurt and 1/3 cup fruit.
  5. Serve immediately after done.

You can add all kinds of fruit on the top of your tart. Make a design if you want too.

Did you know…?

Did you know?

  • Asthma leads to nearly two million emergency room visits each year.
  • Worsening asthma symptoms result in 14 million doctor visits and 439,000 hospital stays.
  • Asthma is the third leading cause of hospitalization in children.
  • An asthma hospital stay lasts an average of 3 and a half days.
  • African Americans are three times more likely to be hospitalized from asthma compared to patients of other races.
  • Asthma is an incurable illness that makes it hard for people to breathe.

Asthma Can’t Control You

          From presidents, like John F. Kennedy and Theodore Roosevelt, to Olympians, like Amy Van Dyken. All these people have asthma, but that didn’t stop them from conquering the world. Amy Van Dyken’s asthma was so bad that she couldn’t even climb a flight of stairs when she was younger, but look at her now. When she started swimming, when a doctor said the rhythmic breathing would help with her asthma, she couldn’t even swim 100 meters. Now, she has won four gold medals at the Athens Olympics and collected two more in Sydney four years later. See, she didn’t let her asthma affect who she is and her life. Besides swimming, there are many other activities that help with your asthma. These activities include yoga, biking, sports, running, and even just walking. Those are a few activities, but there are so much more. To help with your asthma, start doing some of these activities to benefit your asthma. Just remember, you can’t let your asthma affect you, your life, or what great things you are capable of doing.

All about Asthma

          Asthma is a common inflammatory disease of the airways in the lungs. It makes your airways close up. Some of the symptoms are: coughing, wheezing, chest tightness, and breathing difficulties. Some people’s symptoms are worse at night or during exercise. These symptoms can occur at anytime, maybe a few times a day or a few times a week. Asthma can be caused by genetic and environmental factors. Some people have things that trigger an asthma attack. These things can be: Pollen, Pets, Mold, and Dust Mites.

Chicken Caesar Wraps


Serves: 5-6


  • 3 cups of shredded romaine lettuce
  • 2 cups of cooked chicken (chopped)
  • 6 slices of cooked bacon (chopped)
  • 1/4 cup of Parmesan cheese (grated)
  • 1/4 croutons (optional)
  • 1/2 cup of Caesar dressing
  • 5-6 flour tortillas (8 in)
  • 1/4 croutons (optional)


  1. Add the first 5 ingredients in a medium bowl.
  2. Mix in the Caesar dressing until everything is evenly coated.
  3. Spoon the mixture in the tortillas and enjoy!













Alfredo Pasta




1/2 pound uncooked whole wheat or durum semolina Fettuccine or penne pasta

2 tablespoons Olive oil
1 teaspoon grated Garlic(optional)
1/2 cup Parmesan cheese
3 tablespoons reduced-fat Sour Cream
1 cup low-fat Milk
1 cup cooked Vegetable(asparagus or green peas are good)
2 cups cooked Chicken or Turkey, in chunks
Fresh ground black Pepper to taste

  1. In a  pot boil water and add pasta. cook the pasta until tender. Drain so there is no extra water.
  2. Heat the oil in sauce pan. Cook the garlic in oil. Add cheese to oil and stir until melted
  3. Stir sour cream into melted cheese until fully combined.
  4. Add milk slowly to sauce. Stir. Turn off heat when sauce begins to congeal or sticks to a spoon and doesn’t fall off. Fold cooked vegetables into sauce. Fold chicken into sauce. Fold drained pasta into sauce and coat all noodles. Garnish with black pepper if desired. Serve immediately.

This meal is pretty easy to prepare. You can also customize it with different cooked vegetables.

First blog post

You might be wondering why we chose exercising, asthma, and clean eating as a topic. That’s because all three relate to each other. Have you ever heard of the term obesity? Well if you haven’t, obesity is a condition of being very overweight. Being very overweight can tamper with your asthma, making it more severe. To avoid that, you could exercise and eat well balanced meals on a regular basis. This can help you with your health and your body. When exercising, it can affect your asthma by making it harder to breath. There is this term called exercise-induced asthma which is when you have shortness of breath, wheezing, coughing, and other symptoms during or after exercising. That is why most people with exercise-induced asthma use an inhaler around 15 min. before exercising, and sometimes during exercising. So eating clean helps you control your weight, which could actually help with your asthma during exercising. So in order to help you, we will be posting amazing recipes that are delicious and nutritious. We will also post different exercises that are fun and good for your body if you have asthma. They key is to take care of your body in a fun and easy way.