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You’ve had a long and stressful day at work. You’re exhausted, both mentally and physically. Dinner time is fast approaching. The last thing you want to do is prepare a meal at home. How do you overcome the urge to enter the drive-through at McDonalds or In-N-Out Burger and not gorge yourself on a Double-Double Animal style, fries and a soda, which will set you back 1,500 calories—give or take—instead of making a healthy, satisfying meal in a South Valley minute?Sound familiar? While it’s easy to give in and eat fast food on a pinch, the reality is fixing a tasty, healthy meal in minutes can be done on a consistent basis. Here are some of my favorite go-to options when I need to fix something in a hurry.Stir-fry for varietyWhen it comes to making a healthy and tasty stir-fry dish, you’ve got to start with the noodles. Using white-flour pasta is so yesterday. Instead, go with either semolina, quinoa, udon, buckwheat, brown rice pasta, black bean noodles, kelp or shirataki noodles for a nutritional boost. Chop up your favorite veggies, use your favorite seasonings and mix in some protein—tofu, chicken breast and lean cuts of red meat work best—for a power-packed, satisfying meal.For those of you who haven’t had the pleasure of eating delicious tofu or have reservations about it, here’s how to make it a flavor bomb. Chop up tofu in squares, heat over medium in a pan and mix in a curry sauce (Trader Joe’s has the red, green and yellow varieties). Or simply add salt, black pepper, garlic powder, red pepper flakes and cook in coconut oil.Go with an omeletWho doesn’t like an omelet at any time of the day? Didn’t think so. There are so many combinations you can use, but mix in some veggies/fruits such as avocados, bell peppers, onions, spinach and tomatoes, which will give you plenty of vitamins, minerals, fiber and antioxidants. Cheese is a must, but always be on the conservative side, as it contains a lot of calories.Pair up the omelet with some toast—rye, pumpernickel, whole grain and cracked wheat are healthier options than white bread—and you’ve got a meal that is both satisfying and nutritious. Eggs are a complete protein, meaning it contains all nine essential amino acids. And having one or two a day won’t raise your LDL cholesterol levels—the bad kind—as previously thought.Eggs are also one of the most absorbable and digestible foods, along with oatmeal, avocados, bananas, sauerkraut, salmon, brown rice, chicken breast, kimchi and Greek yogurt. So load up on these foods—your stomach will thank you for it.Peanut butter and jelly  Remember the good old days when mom packed you a peanut butter and jelly sandwich for lunch? Mom knew what she was doing for the most part, but here are some tweaks to make sure your PB&J is healthier than ever before. Use one of the breads mentioned earlier, and creamy or crunchy peanut butter.There are so many flavored varieties on the shelves, and the best thing is they contain the same amount of calories and carbs as regular peanut butter. My personal favorite brand is the New York Peanut Butter Company’s White Chocolate flavor. Frankly, it’s so sweet that no jelly is needed. But for those of you who need a fruit component, skip the jelly and go with real fruit, which contains fiber and slows the absorption of sugar in your body. A quick note on why eating fruit is so much healthier than eating jelly, fruit preserves or drinking juice.The last three items are loaded with sugar, and in the case of juice, the process it goes through can destroy the fruits’ many beneficial nutrients and antioxidants. Studies have shown that eating fruit lowers the risk of developing Type 2 diabetes, while regularly drinking juice actually increases it. The juicing process strips fruit of all of its fiber, which plays a key role in slowing the absorption of sugar.Why is that important? Juice, fruit preserves and jelly have a high glycemic index, meaning it spikes the body’s blood sugar level and sends it soaring. When carbs are broken down into the body, it is converted into glucose to either be used for energy or stored as fat. Foods with a high glycemic index number can often be stored as fat because of a limited amount of physical activity.Beef/turkey/pork jerkyThis isn’t a meal by itself, of course, but it’s a great option to take when you’re on the road or busy in between assignments. Jerky is a great source for lean protein, which keeps you fuller longer. Jerky is also relatively low in calories and best of all, you can eat them anywhere. There are so many varieties of jerky out there, so make sure to choose the right ones. Stay away from ingredients like sodium benzoate, sodium phosphate and nitrates—trust me on this—and instead go with brands that have a cleaner ingredient list, including Krave and Perky Jerky, which have no preservatives, are high in protein and so tasty you’re liable to finish an entire pack.

Robin Ray Green finally felt the relief she was looking for. Plagued with headaches for a year, Green looked to traditional Chinese medicine for help. In just six visits to an acupuncturist, Green’s headaches were 50 percent improved. After 12 visits, the headaches were gone completely.

Check out any of your local nurseries, and you’ll find lots of choices right now for colorful perennials that bloom in summer. There are some great options for South Valley gardens that are low water users once established.

Summer Reading ChallengeThere’s still time to “Read for the Win” in the Santa Clara County’s Summer Reading Challenge. Participants can enjoy the many activities scheduled throughout the summer at their local library. All teens and adults enrolled in the program will receive a free tote bag and children 12 and under receive book prizes. All participants will receive free passes to Children’s Discovery Museum. All are welcome to participate in the challenge of reading five books from now until July 31. For complete instructions go to sccl.org/summer2016. Splash 2 DashKids ages 5-13 years old are welcome to join in on the ninth Annual Splash 2 Dash Youth Triathlon. Emphasis is placed on accomplishment rather than results in a “funpetitive” spirit, guaranteed to help build confidence. There are four Swim Bike Run Divisions depending on the age group. Bring a swimsuit, good running shoes and bike with helmet. Participants need to check in at least 20 minutes before the race. The big day is Saturday, June 11 starting at 6:30 a.m. at Sobrato High School, located at 401 Burnett Ave, Morgan Hill. For course maps and registration go to mhreconline.com. On the ProwlLearn about the lifestyles and characteristic of two wild animals, Mountain Lions and Bobcats, living in and around our rural communities. Leave with a better understanding of why it’s important to co-exist with these felines as we encroach upon their natural habitats. Meet with Santa Clara County Staff on Monday, June 11 from 1 p.m. to 3 p.m. Casa Grande and the New Almaden Quicksilver Mining Museums are located at 21350 Almaden Rd., in San Jose. Reservations are required. Call (408) 355-2201 or go to parkhere.org. A Day at the RanchDreamor Ranch will open their gates for the Annual Day of Miracles, free for children and their families who struggle with special needs. Dreamor Ranch supports horse rescue and rehabilitation programs along with providing lessons and riding programs. Kids will get a chance to meet and ride these beautiful animals. The day will also include games, singing and visits with other animals such as turkeys, cats, dogs and ducks and enjoy a lunch of Hot Dogs and ice cream. There is no parking on the ranch, but shuttles will be provided. There will be no shortage of smiles on Sunday, June 12 from 11 a.m. to 3 p.m. at 80 Brown Road, San Juan Bautista. For more information and directions call (408) 799-4052 or visit dreamorranch.net.Father’s Day adventureYou can take Dad back in time without using a time machine at San Juan Bautista’s Annual Early Days event. The San Juan Bautista State Historic Park and the Plaza History Association will take you back to the 1800’s to early California Mountain Men encampments. Discover history through clothing, crafts and cooking demonstrations. Enjoy an old-fashioned soda at the Plaza Hotel Saloon or take a horse-drawn wagon ride and experience the transportation of the day. Workers will be dressed in period costume and ready to greet you Saturday, June 18 and Sunday, June 19from 10 a.m. to 4 p.m. in Historic Park. Admission to the park is $3 for adults and free for kids 15 and under. For more information call (831) 623-4881 or visit sanjuanbautistaca.com.

Summer plans haven been made, tickets are purchased and luggage is being brought down from the rafters in the garage. None of it by me. I’m not a plan maker, ticket purchaser or luggage-bringer-downer.

Oklahoma! came roaring in with an effervescence that shows running almost 75 years usually run out of after a decade or so.

San Jose Sharks were 0-4 in overtime in the playoffs this year but don’t tell that to Joonas Donskoi who broke that streak with winner to send the Sharks home 3-2 over the Penguins in Game 3.

School’s out

When I stepped out of the car at the Mount Diablo summit parking lot, my heart sunk. In a thicket of clouds dense with drizzle, the racing wind ripped my just-opened car door from my hand. The wind chill must have been in the low 30s; a brisk morning for mid-May.

In 2009 a group of Morgan Hill friends and cigar aficionados so loved the ritual of smoking their cigars that when they heard their local hangout was closing, they pulled together to start their own cigar lounge—a brand new establishment that would satisfy their need for camaraderie and their shared passion for fine cigars.