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Let's Dine! Black Bean & Salmon Tostadas

by Sharon Gayle August 27, 2012


Hopefully, not too busy to make a quick and scrumptious meal for yourself.

All you need is 30-minutes, and PRESTO! You’ll be glad you did and licking your fingers!

Pickled jalapeños, cilantro and avocado perk up convenient canned Salmon for a quick tostada topping. Skip store-bought and make your own crispy shells in the oven.

A quick and scrumptious, but healthy meal!

Serve with: Brown rice cooked with diced tomatoes and onions or salsa.


Servings & Set-Up

  • 4 servings, 2 tostadas each
  • Active Time: 25 minutes
  • Total Time: 25 minutes


  • 8 6-inch corn tortillas
  • Canola oil cooking spray
  • 1 6- to 7-ounce can boneless, skinless wild Alaskan salmon, drained
  • 1 avocado, diced
  • 2 tablespoons minced pickled jalapeños, plus 2 tablespoons pickling juice from the jar, divided
  • 2 cups coleslaw mix (see Tip) or shredded cabbage
  • 2 tablespoons chopped cilantro
  • 1 15-ounce can black beans, rinsed
  • 3 tablespoons reduced-fat sour cream
  • 2 tablespoons prepared salsa
  • 2 scallions, chopped
  • Lime wedges (optional)


  1. Position racks in upper and lower thirds of the oven; preheat to 375°F.
  2. Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 12 to 14 minutes.
  3. Combine salmon, avocado and jalapeños in a bowl. Combine cabbage, cilantro and the pickling juice in another bowl. Process black beans, sour cream, salsa and scallions in a food processor until smooth. Transfer to a microwave-safe bowl. Cover and microwave on High until hot, about 2 minutes.
  4. To assemble tostadas, spread each tortilla with some bean mixture and some salmon mixture and top with the cabbage salad. Serve with lime wedges, if desired.

Tips & Notes

Kitchen tip: Look for convenient pre-shredded cabbage-and-carrot “coleslaw mix” near other prepared vegetables in the produce section of the supermarket.

Nutrition Breakdown

Per serving: 319 calories; 11 g fat (2 g sat , 6 g mono); 16 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 16 g protein; 12 g fiber; 352 mg sodium; 670 mg potassium.

Nutrition Bonus: Vitamin C (60% daily value), Folate (27% dv), Potassium (19% dv), Iron (18% dv), source of omega-3s.

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 1/2 lean meat, 1 1/2 fat

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Healthy weight | Heart healthy | High fiber | High potassium | Gluten free |


Courtesy: Eating Well - January/February 2010

Stats & Facts - What is MS?

by Sharon Gayle August 27, 2012

What is MS?

Multiple sclerosis (or MS) is a chronic, often disabling that attacks...


...the central nervous system (CNS), which is made up of the brain, spinal cord, and optic nerves. Symptoms may be mild, such as numbness in the limbs, or severe, such as paralysis or loss of vision. Read More. The progress, severity, and specific symptoms of MS are unpredictable and vary from one person to another. Today, new treatments and advances in research are giving new hope to people affected by the disease.

Overview of the Central Nervous System


MS is Thought to be an Autoimmune Disease

The body’s own defense system attacks myelin, the fatty substance that surrounds and protects the nerve fibers in the central nervous system. The nerve fibers themselves can also be damaged. The damaged myelin forms scar tissue (sclerosis), which gives the disease its name. When any part of the myelin sheath or nerve fiber is damaged or destroyed, nerve impulses traveling to and from the brain and spinal cord are distorted or interrupted, producing the variety of symptoms that can occur.

Most people with MS learn to cope with the disease and continue to lead satisfying, productive lives.

The Four Courses of MS

People with MS can typically experience one of four disease courses, each of which might be mild, moderate, or severe.

Relapsing-Remitting MS
People with this type of MS experience clearly defined attacks of worsening neurologic function. These attacks—which are called relapses, flare-ups, or exacerbations —are followed by partial or complete recovery periods (remissions), during which no disease progression occurs. Approximately 85% of people are initially diagnosed with relapsing-remitting MS.

Primary-Progressive MS
This disease course is characterized by slowly worsening neurologic function from the beginning—with no distinct relapses or remissions. The rate of progression may vary over time, with occasional plateaus and temporary minor improvements. Approximately 10% of people are diagnosed with primary-progressive MS.

Secondary-Progressive MS
Following an initial period of relapsing-remitting MS, many people develop a secondary-progressive disease course in which the disease worsens more steadily, with or without occasional flare-ups, minor recoveries (remissions), or plateaus. Before the disease-modifying medications became available, approximately 50% of people with relapsing-remitting MS developed this form of the disease within 10 years. Long-term data are not yet available to determine if treatment significantly delays this transition.

Progressive-Relapsing MS
In this relatively rare course of MS (5%), people experience steadily worsening disease from the beginning, but with clear attacks of worsening neurologic function along the way. They may or may not experience some recovery following these relapses, but the disease continues to progress without remissions.

Since no two people have exactly the same experience of MS, the disease course may look very different from one person to another. And, it may not always be clear to the physician—at least right away—which course a person is experiencing.


Who, Why, How? Searching for the Cause of MS

Part One of Two: 12 minutes

This video features part one of a series that discusses research efforts looking into the causes
of multiple sclerosis.

Part Two of Two: 13 minutes

This video features part two of a series that discusses research efforts looking into the causes
of multiple sclerosis.

For more important information about MS, visit the NMSC website.


Courtesy: National MS Society - www.nationalmssociety.org


General | Health

A Day in the Life of Kai Greene (PART 3)

by Sharon Gayle August 22, 2012

As Featured in the August Edition of Flex Magazine (part 3)

A journalistic video documenting a day in the life of IFBB Pro Kai Greene filmed and edited by the talented Mike Pulcinella.

No frills ...Kai goes shopping for priority items!

This is the last of a three part series in which Mike Pulcinella and others follow Kai Greene, one of the top bodybuilders in the world and document more of his arduous life's journey living and surviving in Brooklyn, NY.  Some professional bodybuilders express themselves through the display of a slew of material possessions such as expensive cars, luxurious homes or hundreds of pairs of Nike shoes. Kai Greene doesn't do that. Kai prefers to live out a meager existence solely focusing on achieving his bodybuilding dream!

Courtesy of Flex Online - August 2012 Issue.
Entire Content - Full Quote.
Photo: Courtesy Flex Magazine & Mike Pulcinella

A Personal Note...Stepping Up My Game!

by Sharon Gayle August 18, 2012

Stepping Up My Game

...Posing Practice and a Nice Surprise!

I've done fairly well in the world of physique, but I want to do even better as Pro. Figure Competitor. We all get to that point where we need something more to take our bodies to its next level of refinement. Sometimes, as athletes, all that's needed is an extra push, motivation, or encouragement, to step up our game. Athletes have Coaches, and even Athletes who are Coaches often need Coaches; therefore, I decided to take Posing Classes. A great body means very little, if one is not able to show it off in exactly the right way in-front of the judging panel.

Posing Practice will give me more confidence on stage and better prepare me for the often very long "Pose and Hold" of each mandatory movement that we must perform. 

So here I am situating myself in my 1st posing session, and who walks through the door ...adding credence to my thought process; but the one and only Kai Green. It took all I had to stay focused and not to trip over myself, as he dropped his sweats and swiftly and quietly got into line with us. Suffice to say, that he was definitely an "extra push" to stand tall and look sharp!

I couldn't have asked for a nicer ending to my day!

So you see, even the Great Kai, practices his posing. And afterwards, makes time for one of his biggest admirers ...ME! :-) Ah...Heaven! :-D ~SharonGayle

*Kai Green - Worlds Top-5 Mr. Olympia Bodybuilding Contenders.

A Day in the Life of Kai Greene (PART 2)

by Sharon Gayle August 16, 2012

As Featured in the August Edition of Flex Magazine (part 2)

A journalistic video documenting a day in the life of IFBB Pro Kai Greene filmed and edited by the talented Mike Pulcinella.


Kai Greene in Posing Class. Practice makes perfect!

Follow IFBB Pro Kai Greene as he goes through his normal routine as he prepares for the 2012 Mr Olympia.

In this video documentary, Mike Pulcinella shadows IFBB Pro Kai Greene as Kai goes through his normal routine. In this case, Kai feels he needs more instruction on posing.

Courtesy of Flex Online - August 2012 Issue.
Entire Content - Full Quote.
Photo: Courtesy Flex Magazine / Mike Pulcinella

IN THE PRESS: Martin Daniels Joins GayleFORCE

by Sharon Gayle August 12, 2012

GayleFORCE Competition Suits & Accessories

Sponsored Athlete – Martin Daniels

It is a pleasure and honor to announce that GayleFORCE Competition Suits & Accessories has sponsored elite WNBF World Champion Heavyweight Bodybuilder, Martin DanielsMartin will be provided with a full Suit and Accessories Sponsorship, allowing GayleFORCE to outfit him for his upcoming competitions and editorials.

Martin Daniels, the epitome of Solid Discipline!

Martin Daniels started his competitive career in 2008 and has not looked back since. He has become a force to be reckoned with in the Natural Bodybuilding arena. In fact, some say he is the force!  During 3D Muscle Journey’s interview of Martin, he is quoted as saying “I’m a fierce competitor. I train like every workout is the last workout of my life. It’s something internal that drives me to be the best I can. I will not do a show unless I think I will win it ALL …I train with a grudge and a chip on my shoulder …My discipline no doubt comes from my mom.”*

Martins most recent competitive achievements are:

  • 2012 Mr. International - Overall
  • 2012 Universe - Overall
  • 2011 Worlds Heavyweight Class - 2nd place
  • 2010 Worlds - Overall
  • 2010 Mid America - Overall
  • 2010 Excalibur - Overall
  • 2009 Worlds - Heavyweight Class - Winner
  • 2008 Mid America - Overall
  • 2008 Southern Classic - Overall

We welcome Martin aboard and are proud to have such an accomplished athlete wearing the GayleFORCE Brand!

*Quote/Excerpt from: 3D Muscle Journey - Article Written & Interviewed by Alberto Nunez
Photo: By Jordan Samuels

Flex Magazine "A Day in the Life of Kai Greene"

by Sharon Gayle August 9, 2012

A Day in the Life of Kai Greene (Part 1 of 3)

As Featured in the August Edition of Flex Magazine

In this video, Mike Pulcinella followed Kai Greene around for an entire day from sunup to sundown. Mike and photographer photo and filmed every move Kai Greene made.

The Awesome Kai Greene!

Kai states in this video, "There will be no fancy houses and no nice cars in this video."

Kai talks about growing up in his neighborhood and also some new things that he is doing this year that will shock you.

Your not going to want to miss this video presented by MuscleMeds.

Courtesy of Flex Online - August 2012 Issue.
Entire Content - Full Quote.
Photo: Courtesy KaiGreene.com

GayleFORCE is a Co-Sponsor of Fulton’s WNBF Pro U.S

by Sharon Gayle August 9, 2012

GayleFORCE Competition Suits & Accessories

The Art of Competition!

Is proud to be a Co-Sponsor of the Fulton’s Fitness WNBF 2012 Pro U.S. Cup and INBF Extravaganza Bodybuilding & Figure Championships.
August 18th, 2012.


Come over to the GayleFORCE booth and say hello. Participate in the GayleFORCE Grand Opening Raffle, and take advantage of our Grand Opening Discounts!
Come out …ENJOY …and have some FUN!
I look forward to seeing you there! ~Sharon Gayle

Official Event Flyer

  • Date: Saturday 18th August, 2012
  • Time: 12-noon
  • Location:
    James Hill House High School
    480 Sherman Parkway, New Haven CT.
  • For more info: www.fultonsfitness.com

Image: Courtesy of Fulton's Fitness