Toss Together Dinner-Healthified Confetti Quinoa Salad

Live is busy.  We all have so many different things we need to be doing and so many places we need to be.  Its very easy to feel like we don't have time to make dinner and just grab take out from somewhere or hit the drive through for a fast meal.  Eating out all the time isn't healthy and will start to add weight onto you.  There are many great tasting and healthy meals that you can through together in 30 minutes and have a meal that will satisfy you and not pack on the weight.  The great thing is you can do so much of it ahead of time, have all the ingredients in your fridge that you can quickly throw a delicious meal together.

Healthified Confetti Quinoa Salad
Prep Time: 25 minutes

Servings: 6

1 cup reduced sodium chicken broth
1/2 cup quinoa
1 cup chopped sweet peppers
2 tomato, chopped
1 can chickpeas, drained and rinsed
1/2 cup chopped green onions
2 T chopped fresh parsley
2 T chopped fresh mint
2 T lemon juice
1/4 tsp salt
1/4 tsp pepper

In a small saucepan, combine broth quinoa.  Bring to a boil, cover and simmer for 20 minutes until broth is absorbed.  Remove from heat and set aside.

In a large bowl combine sweet peppers, tomatoes, chickpeas. green onion, parsley and mint.  Add the cooked quinoa, mix well.  Add lemon juice, toss well to mix.  Season with salt and pepper. Can be eaten warm or cover and refrigerate and eat cold.

Source: Live Better America

Eat Your Vitamins!

Vitamins are so good for your body!  There are so many different parts and functions of your body that are not going to work as they should if you are not giving them the vitamins that they need to function.  Supplements are great but you should also make sure that you are eating foods that are also good sources of vitamins.  Look at the list below and see what foods you can add in to your meals each day to give your body a little extra of the good things it needs!  It will thank you.

Vitamin A

• Essential for eyes, immune system and skin.
• Sources:  Orange fruits and vegetables, dark green vegetables and milk.

B6

• Essential for brain function, nerve function and red cell production.
• Sources: Beans, nuts, red meat, fish, eggs and spinach.

B12

• Essential for red cell production and nerve function.
• Sources: Milk, eggs, poultry, red meat and fish. 

C

• Essential for bones, teeth and skin.
• Sources:  Citrus fruits, berries, spinach and tomatoes.

D

• Essential for bones and calcium absorption.
• Sources: Sunlight, egg yolk and milk. 

Fuel Your Workout

What you eat before and after you workout is really important.  It will help to fight fatigue, increase your stamina and make your recovery easier.  It doesn't matter if you are a marathon runner, competitive biker, a triathlete or you just work out at the gym to get a little healthier.  What and when you eat can affect how you feel and how you perform while you are working out.  If you follow these pre and post workout food tips you will be able to maximize your workouts calorie burn and help your body to recuperate much more quickly. 

Drink up

Hydration really is the key to be able to perform your best.  The American College of Sports Medicine suggest downing 2 to 3 cups of water in the two to three hours of your workout and 1/2 to 1 cup of water every 15 to 20 minutes during your workout.  If it is warmer or you sweat more than the average person you will need to compensate  for that and drink a bit more water.  Unless the workout you are planning is a 90 minute or longer workout you don't don't need the sports drinks, just stick with plain water.

Time it right

It really is important that before you set out on your run or step on your mat or treadmill that you eat right otherwise your energy will be sapped, you run the risk of cramps and it can even send you running for the rest room.  Going too long with out food can leave you without the stamina you need to perform to your best. 

Take a look at the Mayo Clinic's meal timing guidelines:

• Small (100- to 200-calorie) snacks should be consumed about 30 minutes to an hour before your workout
• If you plan to eat a small meal, it should be eaten two to three hours before a workout
• If you’ll be eating a larger meal, do so no less than three to four hours before exercising

Eat smart and simple

When you are planning on working out during the day, make sure that your meals and snacks are foods that won't leave you bloated or gassy.  Obviously bad choices would be greasy burgers and sodas that are full of sugar. 

The ideal pre-workout meal or snack is low in fat, moderate in carbohydrates and protein, low in fiber and is made up of familiar foods. Some good choices include:

• Hummus with whole grain crackers or raw carrots and celery
• Half a peanut butter or turkey sandwich on whole grain bread
• A granola bar with protein
• Whole grain cereals (like Cheerios or Wheaties) with low-fat milk
• An apple and small handful of nuts
• Any plain oatmeal topped with fruit

Eat up to cool down

Within 30 minutes to an hour of finishing your workout, eat a small amount of protein and a whole grain. Choose meals that will help refuel your energy stores and build and repair your soon to be stronger muscles.  If you aren't able to squeeze in a meal that soon try some low-fat chocolate milk, a hard-boiled egg or a fruit-and-nut bar for great recovery benefits.

Just remember that how much and how often you eat depends on the duration and intensity of your workout. Tackling a triathlon burns more energy than a restorative yoga class, so make smart choices based on your personal calorie needs.

 Source: Live Better America

Mexican Chocolate Raspberry Parfaits

Here is an easy, healthier and tasty dessert to have for Cinco de May!

Mexican Chocolate Raspberry Parfaits
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 4

1 1/4 cups light chocolate soy milk
1 box (4 oz) chocolate instant pudding
1/4 tsp ground cinnamon
1 slice angel food cake torn into pieces
1/2 cup (thawed) fat free whipped topping
1/2 cup fresh or frozen raspberries
Grated chocolate, if desired

In medium bowl beat soy milk, pudding and cinnamon with wire whisk until mixture is blended and thickened.

To assemble spoon 2 tablespoons pudding into each of 4 small parfait glasses.  Layer each with 1/4 of the cake, 1 tablespoon whipped topping, and 2 tablespoons of the raspberries.  Top each with the remaining pudding and whipped topping.  Garnish with grated chocolate.

Source:  Live Better America

Grilled Fish Tacos

I love the beginning of May because it means Cinco de Mayo is just around the corner and I absolutely love Mexican food!  Most of what you can find in restaurants though is so full of fat, calories and sodium that I have a hard time letting myself enjoy it.  Fish tacos are one of my favorite Mexican dishes lately and these tacos are good for you and super tasty.  Give them a try!

Grilled Fish Tacos
Prep time: 20 minutes
Total time: 20 minutes
Servings: 8

1 lb firm white fish fillets such as sea bass, red snapper or halibut
1 T olive oil
1 tsp cumin or chili powder
1/2 tsp salt
1/4 tsp pepper
8 corn tortillas
1/4 cup reduced fat sour cream
1/2 cup salsa
Toppers (shredded lettuce, diced tomato, diced avocado, chopped onion, fresh cilantro, shredded cabbage)

Heat gas or charcoal grill. (You can also cook in a frying pan or in the oven.) Brush fist with olive oil and sprinkle with spices, salt and pepper.

Carefully spray grill rack with cooking spray.  Lay fish on grill, cover, and cook 5-7 minutes, turning once, until fish flakes easily with fork.

Heat tortillas.  Spread sour cream on tortillas then add fish, toppers and salsa.

Source: Live Better America