Sodium which is a component of salt is not bad in itself. We do need a certain amount for nerve and muscle functioning but too much of it is bad for your heart. Salt makes you retain water and that can raise your blood pressure driving up your risk of heart disease and stroke.
The American Heart Association recommends that all Americans aim to
consume less than 1,500 mg of sodium per day. Some experts, including
the Centers for Disease Control and Prevention, think you can safely eat
a maximum of 2,300 mg (the amount in 1 tsp salt) if you're healthy and under age 51. If you're older, are African-American or have high blood pressure,
diabetes or kidney disease, everyone of those sources agrees that your daily cap should be
1,500 mg. But the truth is, most people exceed both of those numbers
(the average person eats 3,400 mg per day), so reducing your intake is a really smart move.
I was never one that watched how much salt I ate. I liked things salty, especially my popcorn! My dad had some health problems and had to drastically cut his sodium intake. I started paying attention to how much sodium was in things in an effort to help my mom find things that he could eat. It was shocking to see how much sodium is in things, especially processed foods. But even things like cottage cheese had a lot. It is hard to cut your sodium intake but using lots of fresh produce and taking the time to prepare healthy meals at home helps. We have also learned that there are a good number of sodium free seasonings out there and you can use lots of garlic, onions, and vinegars to add a lot of good flavor without all the sodium.
Keep an eye on how much salt you sprinkle on your food, that is the best place to start. But 77% of sodium comes from packaged foods and the number one source of sodium in our food is bread. It doesn't have a lot, just 150mg per slice, but we American eat so much of it that it really adds up. Other big offenders are canned soups, frozen meals and deli meats.
See you aren't able to always see or taste the sodium in foods, you need to check the labels. Aim for 500mg or less per serving and check different brands to look for low or no-sodium varieties of vegetables, beans and cottage cheese. And buying fresh definitely helps. The less an item is processed, the less sodium it has.
Source: Woman's Day
5.20.2014
5.15.2014
10 Foods That Help You Focus
Stop turning to energy drinks when you are tired and struggling to focus and try out some of these healthy, great tasting foods that will give you the energy and the focus that you need!
1. Quinoa
2. Chicken
3. Eggs
4. Peppermint Tea
5. Beets
6. Peanuts
7. Dried Fruit
8. Sage
9. Mackerel
10. Avocado
Source: Woman's Day
1. Quinoa
2. Chicken
3. Eggs
4. Peppermint Tea
5. Beets
6. Peanuts
7. Dried Fruit
8. Sage
9. Mackerel
10. Avocado
Source: Woman's Day
5.13.2014
10 Foods That Are Much Healthier Than You Think
There are a lot of foods that we love that get a bad wrap. Well it turns out that some of them aren't as bad as we once thought they were. See how many of these delicious and good for you foods that you can incorporate into your diet.
Avocado: It may surprise you but avocados are actually fruits; fruits that contain fat. They are actually one of the few produce items that do. Their heart protecting monounsaturated fats are actually one of the things that make them healthy. Eating these tasty green fruits can help lower your risk of heart disease and stroke.
Spaghetti and Meatballs: You get iron and protein from the beef, lycopene from the tomatoes and energy producing carbs from the pasta, this dish is an energy producing trifecta. If you make sure that you are using lean beef and are sticking to modest sized portions you can definitely enjoy it's benefits without overdoing it. Limit yourself to 3 ounces of meat and 1 cup of cooked pasta. You can also increase the benefits by using whole wheat pasta and adding mushrooms to the meatballs to add fiber and cut fat. Eat this alongside a big green salad with lots of veggies.
Bananas: These used to be bashed for their high sugar and carb content but bananas are incredibly healthy fruits. A small banana has the same calories, carbs and fiber as an apple. They are packed with vitamins C and B6 and good for your heart potassium.
Peanut Butter: It definitely contains fat but 30 percent of your daily calories should come from healthy fats and peanut butter is a great choice for that. It is also a great way to get protein, fiber and vitamin E. The same goes for whole peanuts or other nuts such as almonds or walnuts.
Coffee: It may add a little pep to your step but it is also full of antioxidants. Research has linked drinking this brewed beverage to a decreased risk of type-2 diabetes and improved mental health as you age.
Corn: Many people frown on this veggie because it is starchy. Well it may be starchy but it is actually a grain. One cup of corn kernels has 5 grams of protein, 4 grams of fiber and energy producing B vitamins. You can also eat corn in a variety of ways--polenta, tortillas and popcorn are all healthy whole-grain options.
Burritos: Burritos can be a healthy choice when they are filled with veggies, rice, beans and a small amount of meat. These burritos can cover all of your nutrition bases in one tortilla. Choose an 8 inch whole-wheat tortilla and stay away from the sour cream and loads of cheese to keep the calories and fat in check. Try adding things like white beans, avocados and chicken to mix things up a bit.
Chicken Thighs: Dark meat chicken has a bad rap for being fatty and artery clogging but it is actually the skin you should be avoiding. Dark meat, like avocados, is high in monounsaturated fat. Thighs are also more affordable than boneless skinless chicken breasts.
Eggs: Eggs do contain some cholesterol, but that doesn't mean they are a total no-no for you. According to the American Egg Board, healthy individuals can eat up to two eggs per day without significantly affecting blood cholesterol levels. Eggs are also full of vitamin A, D and the antioxidant lutein. Don't skip the yolks, there is just as much protein in there as the whites.
Potatoes: They are another veggie that has been shunned for it's starch content but potatoes are a nutrition powerhouse. A medium potato has 165 calories, 5 grams of fiber, 4 grams of protein, 10 percent of your daily iron and 70 percent of your daily vitamin C.
Source: foodnetwork.com
Avocado: It may surprise you but avocados are actually fruits; fruits that contain fat. They are actually one of the few produce items that do. Their heart protecting monounsaturated fats are actually one of the things that make them healthy. Eating these tasty green fruits can help lower your risk of heart disease and stroke.
Spaghetti and Meatballs: You get iron and protein from the beef, lycopene from the tomatoes and energy producing carbs from the pasta, this dish is an energy producing trifecta. If you make sure that you are using lean beef and are sticking to modest sized portions you can definitely enjoy it's benefits without overdoing it. Limit yourself to 3 ounces of meat and 1 cup of cooked pasta. You can also increase the benefits by using whole wheat pasta and adding mushrooms to the meatballs to add fiber and cut fat. Eat this alongside a big green salad with lots of veggies.
Bananas: These used to be bashed for their high sugar and carb content but bananas are incredibly healthy fruits. A small banana has the same calories, carbs and fiber as an apple. They are packed with vitamins C and B6 and good for your heart potassium.
Peanut Butter: It definitely contains fat but 30 percent of your daily calories should come from healthy fats and peanut butter is a great choice for that. It is also a great way to get protein, fiber and vitamin E. The same goes for whole peanuts or other nuts such as almonds or walnuts.
Coffee: It may add a little pep to your step but it is also full of antioxidants. Research has linked drinking this brewed beverage to a decreased risk of type-2 diabetes and improved mental health as you age.
Corn: Many people frown on this veggie because it is starchy. Well it may be starchy but it is actually a grain. One cup of corn kernels has 5 grams of protein, 4 grams of fiber and energy producing B vitamins. You can also eat corn in a variety of ways--polenta, tortillas and popcorn are all healthy whole-grain options.
Burritos: Burritos can be a healthy choice when they are filled with veggies, rice, beans and a small amount of meat. These burritos can cover all of your nutrition bases in one tortilla. Choose an 8 inch whole-wheat tortilla and stay away from the sour cream and loads of cheese to keep the calories and fat in check. Try adding things like white beans, avocados and chicken to mix things up a bit.
Chicken Thighs: Dark meat chicken has a bad rap for being fatty and artery clogging but it is actually the skin you should be avoiding. Dark meat, like avocados, is high in monounsaturated fat. Thighs are also more affordable than boneless skinless chicken breasts.
Eggs: Eggs do contain some cholesterol, but that doesn't mean they are a total no-no for you. According to the American Egg Board, healthy individuals can eat up to two eggs per day without significantly affecting blood cholesterol levels. Eggs are also full of vitamin A, D and the antioxidant lutein. Don't skip the yolks, there is just as much protein in there as the whites.
Potatoes: They are another veggie that has been shunned for it's starch content but potatoes are a nutrition powerhouse. A medium potato has 165 calories, 5 grams of fiber, 4 grams of protein, 10 percent of your daily iron and 70 percent of your daily vitamin C.
Source: foodnetwork.com
5.08.2014
Healthy Mother's Day Desserts
Mother's Day is coming up and sweets tend to be a popular thing to give our mom's to show them how much we love and appreciate them. I have scoured the web trying to find some delicious but healthier alternatives to make for mom. She is guaranteed to love them!
Chocolate Covered Strawberries: If you dip them in dark chocolate you have an antioxidant packed treat!
Baked Donuts: They are all the rage on the Internet. You can buy a donut pan online for $10 or less but if you don't want to splurge on a pan you can bake them into muffins. I recently bought a pan and love the results! They taste just as delicious as their deep fried counterparts but are baked in the oven so you don't have to feel guilty about indulging a little on them.
Grapefruit Brulee: All you need is a grapefruit cut in half, sprinkled with a little raw sugar and then throw it under the broiler until it is golden and delicious smelling. Keep an eye on it though so it doesn't burn!
Parfaits: Instead of cake and pudding in your parfaits try layering healthy yogurt and fruit and some homemade granola or nuts for a tasty treat. This also makes a delicious and healthy breakfast.
Source: Fitsugar.com
Chocolate Covered Strawberries: If you dip them in dark chocolate you have an antioxidant packed treat!
Baked Donuts: They are all the rage on the Internet. You can buy a donut pan online for $10 or less but if you don't want to splurge on a pan you can bake them into muffins. I recently bought a pan and love the results! They taste just as delicious as their deep fried counterparts but are baked in the oven so you don't have to feel guilty about indulging a little on them.
Grapefruit Brulee: All you need is a grapefruit cut in half, sprinkled with a little raw sugar and then throw it under the broiler until it is golden and delicious smelling. Keep an eye on it though so it doesn't burn!
Parfaits: Instead of cake and pudding in your parfaits try layering healthy yogurt and fruit and some homemade granola or nuts for a tasty treat. This also makes a delicious and healthy breakfast.
Source: Fitsugar.com
5.06.2014
Peanut Butter Powder
Peanut Butter Powder has become very popular lately. It has less than 2 grams of fat per serving and is a healthy way to curb your peanut butter craving. Here are some fun ways to try it out.
Vanilla Greek Yogurt + Apple Slices = "Pie Filling" Fruit Dip
Mix 2 T into a container of Greek yogurt for a creamy dip that is full of protein.
Popcorn + Coconut Oil = Peanut Butter Popcorn
You can make peanut butter popcorn on the stove top. Add a tablespoon to your cooking oil to coat the kernel during popping and sprinkle with an additional tablespoon before serving. You can also sprinkle with a dash of salt or a dusting of cocoa powder for a really tasty treat!
Chocolate Protein Powder + Banana = Chocolate PB Protein Shake
Add it to your favorite protein shake instead of regular peanut butter for that rich peanut butter taste with just a fraction of the fat. And protein helps you feel full longer so you will still be satisfied.
Sesame Oil & Sriracha + Noodles = Spicy Thai Noodles
A little fat is a good thing! Use a touch of sesame oil and you will have a creamy and satisfying spicy pasta dish with some satisfying good fats.
Celery + Raisins = Ants On A Log
Make a childhood favorite by using prepared peanut butter powder for regular. You will get all the crunch, creamy, chewy goodness that you remember!
Vanilla Greek Yogurt + Apple Slices = "Pie Filling" Fruit Dip
Mix 2 T into a container of Greek yogurt for a creamy dip that is full of protein.
Popcorn + Coconut Oil = Peanut Butter Popcorn
You can make peanut butter popcorn on the stove top. Add a tablespoon to your cooking oil to coat the kernel during popping and sprinkle with an additional tablespoon before serving. You can also sprinkle with a dash of salt or a dusting of cocoa powder for a really tasty treat!
Chocolate Protein Powder + Banana = Chocolate PB Protein Shake
Add it to your favorite protein shake instead of regular peanut butter for that rich peanut butter taste with just a fraction of the fat. And protein helps you feel full longer so you will still be satisfied.
Sesame Oil & Sriracha + Noodles = Spicy Thai Noodles
A little fat is a good thing! Use a touch of sesame oil and you will have a creamy and satisfying spicy pasta dish with some satisfying good fats.
Celery + Raisins = Ants On A Log
Make a childhood favorite by using prepared peanut butter powder for regular. You will get all the crunch, creamy, chewy goodness that you remember!
5.01.2014
What Is In Season In May
Eating fresh fruits and veggies is always the best thing to do but there are certain times of year that some things are in season and will taste delicious and other times of the year when they won't taste as great. Knowing what is in season is great knowledge to have and your taste buds will thank you! Eating them while in season will also be when the prices are the best which is an added bonus for your wallet.
Arugula
Asparagus
Blueberries
Brussels Sprouts
Carrots
Cauliflower
Collard Greens
Kale
Lettuce
Onions
Mushrooms
Peaches & Nectarines
Potatoes
Radishes
Rhubarb
Strawberries
Scallions
Spinach
Turnips
Arugula
Asparagus
Blueberries
Brussels Sprouts
Carrots
Cauliflower
Collard Greens
Kale
Lettuce
Onions
Mushrooms
Peaches & Nectarines
Potatoes
Radishes
Rhubarb
Strawberries
Scallions
Spinach
Turnips
4.28.2014
Blueberry Oat Pancakes With Maple Yogurt
I absolutely LOVE breakfast foods. Whether it is a big bowl of Cheerios with bananas, a crispy waffle with strawberries and cream or a plate of eggs, toast and hash browns, I love it all. A lot of breakfast foods are decadent and aren't the best things to eat when you are trying to eat healthier. I have been trying out a lot of healthier recipes or altering recipes that I love to make them healthier. These pancakes taste decadent and you won't believe how good they are for you! A delicious and healthy breakfast that will keep you full for hours is on the way.
Blueberry Oat Pancakes With Maple Yogurt
Prep Time: 5 minutes
Cook Time: 10 minutes
Servings: 2; each serving is 3 (3-inch) pancakes and about 1/2 cup yogurt mixture
1 cup old fashioned rolled oats
1/2 cup low fat cottage cheese
2 eggs
1 tsp vanilla
1 cup blueberries (can be fresh or frozen)
3/4 cup Greek style low fat yogurt
1 T maple syrup
Combine oats, cottage cheese, eggs and vanilla in a blender and mix until smooth. Gently stir in blueberries.
Heat large nonstick skillet over medium heat and coat pan with cooking spray. Spoon about 2 T batter per pancake into pan. Cook about 3 minutes or until tops are covered with bubbles and the edges look set. Carefully flip pancakes over and cook other 3 minutes or until golden brown.
Combine yogurt and maple syrup and serve over pancakes.
Per serving: 410 calories; 12g fat; 26g protein; 6g fiber
Source: Health.com
Blueberry Oat Pancakes With Maple Yogurt
Prep Time: 5 minutes
Cook Time: 10 minutes
Servings: 2; each serving is 3 (3-inch) pancakes and about 1/2 cup yogurt mixture
1 cup old fashioned rolled oats
1/2 cup low fat cottage cheese
2 eggs
1 tsp vanilla
1 cup blueberries (can be fresh or frozen)
3/4 cup Greek style low fat yogurt
1 T maple syrup
Combine oats, cottage cheese, eggs and vanilla in a blender and mix until smooth. Gently stir in blueberries.
Heat large nonstick skillet over medium heat and coat pan with cooking spray. Spoon about 2 T batter per pancake into pan. Cook about 3 minutes or until tops are covered with bubbles and the edges look set. Carefully flip pancakes over and cook other 3 minutes or until golden brown.
Combine yogurt and maple syrup and serve over pancakes.
Per serving: 410 calories; 12g fat; 26g protein; 6g fiber
Source: Health.com
4.24.2014
Fresh Fruit Frozen Yogurt Pops
Yum, creamy and fruit on a stick? How could you say no to that? You will love these, your children will love these and the possibilities are endless. 3 ingredients, some chopped up fruit and yogurt; it doesn't get much easier than this.
Fresh Fruit Frozen Yogurt Pops
Prep Time: 10 minutes
Total Time: 6 hours 10 minutes (freezing time)
Servings: 6
2 containers (6 oz each) of fat free french vanilla yogurt
Fresh Fruit Frozen Yogurt Pops
Prep Time: 10 minutes
Total Time: 6 hours 10 minutes (freezing time)
Servings: 6
2 containers (6 oz each) of fat free french vanilla yogurt
- 2 cups cut-up fresh fruit (blueberries, bananas, cherries, grapes, papaya, peaches, oranges or raspberries)
- 1 tablespoon honey
- Place all ingredients in a blender and blend until smooth.
- Divide mixture among 6 (5-oz) paper cups. Cover cups with foil; insert craft stick into center of each pop. (Or fill ice pop molds according to manufacturer’s directions.) Freeze about 6 hours or until frozen.
- There are so many possibilities with these. You can try different flavors of yogurt with all sorts of combinations of fruit. And if you want little chunks of your fruit in the popsicle, just don't blend them together as long. As a kid we would make popsicles in ice cube trays with toothpicks, perfect kid size!
- Source: Live Better America
4.22.2014
Microwave Potato Chips
I don't know about you but I am always looking for the next great recipe. I read many food blogs and am obsessed with Pinterest! I have seen microwave potato chips popping up all over the place. People are using regular or sweet potatoes, slicing them thin and microwaving them and then claiming that they make great potato chips. Well you know what they were right, they are pretty tasty and super easy to make.Give them a shot, you will be happy with this healthy indulgence. I know I love some salty potato chips and these will definitely be made often in my house.
Microwave Potato Chips
Servings: 4
12-14 chips each
1 1/3 pounds potatoes, unpeeled and scrubbed
2 tsp olive oil
1/2 tsp salt
Cooking Spray
Slice potatoes into 1/8 inch slices for thicker chips and if you would like thinner ones then slice them thin on a mandolin. Toss all slices in a bowl with oil and salt and toss to coat evenly.
Coat a microwave safe plate with cooking spray. Arrange potatoes slices in a single layer on the plate (you will have to do more than one batch). Microwave them uncovered, on high, until some of the slices begin to brown around the edges, about 2-3 minutes. Turn the slices over, be careful they are hot! Continue microwaving them until they start to crisp and brown around the edges. About 30 seconds for very think slices and 2-4 minutes for thicker slices. Check them frequently and rearrange slices as needed to prevent scorching. Transfer the chips to another plate and allow them to cool completely. They will crisp up more as they cool. Repeat this process with the remaining slices.
Store them in an airtight container for up to 3 days, but I bet they won't last that long!
You can also add different seasonings and spices to the bowl when you toss the slices with the oil and salt, the possibilities are endless on the flavor combinations you can come up with!
Microwave Potato Chips
Servings: 4
12-14 chips each
1 1/3 pounds potatoes, unpeeled and scrubbed
2 tsp olive oil
1/2 tsp salt
Cooking Spray
Slice potatoes into 1/8 inch slices for thicker chips and if you would like thinner ones then slice them thin on a mandolin. Toss all slices in a bowl with oil and salt and toss to coat evenly.
Coat a microwave safe plate with cooking spray. Arrange potatoes slices in a single layer on the plate (you will have to do more than one batch). Microwave them uncovered, on high, until some of the slices begin to brown around the edges, about 2-3 minutes. Turn the slices over, be careful they are hot! Continue microwaving them until they start to crisp and brown around the edges. About 30 seconds for very think slices and 2-4 minutes for thicker slices. Check them frequently and rearrange slices as needed to prevent scorching. Transfer the chips to another plate and allow them to cool completely. They will crisp up more as they cool. Repeat this process with the remaining slices.
Store them in an airtight container for up to 3 days, but I bet they won't last that long!
You can also add different seasonings and spices to the bowl when you toss the slices with the oil and salt, the possibilities are endless on the flavor combinations you can come up with!
4.17.2014
Key Lime Yogurt Pie
Spring brings an array of delicious fruits and vegetables. I am always excited for the produce spring brings because it means the cold of winter is over and better weather is coming. Just because you are trying to be healthier doesn't mean you have to give up some of those sweets that you love, you just need to find a healthier way to enjoy them and as always it is about portion control. Make your desserts healthier and enjoy a small serving and you will still be right on track! This pie is simple and delicious, give it a try!
Key Lime Yogurt Pie
Prep Time: 15 minutes
Total Time: 2 hours 15 minutes
Servings: 8
2 T cold water
1 T fresh lime juice
1 1/2 tsp unflavored gelatin
4 oz fat-free cream cheese softened
3 containers (6 oz) Yoplait Light thick and creamy key lime pie yogurt
1/2 cup frozen (thawed) reduced-fat whipped topping
2 tsp grated lime peel
1 reduced-fat graham cracker pie crust
In 1 quart sauce pan, mix water and lime juice; sprinkle gelatin over top and let it stand for 1 minute. Heat over low heat, stirring constantly for 1 minute until gelatin is dissolved. Cool slightly, about 2 minutes.
In medium bowl whip cream cheese with an electric mixture until smooth. Add yogurt and lime juice and beat on low speed until well blended.
Fold in whipped topping and lime peel. Pour into crust and refrigerate until set, about 2 hours.
Source: Live Better America
Key Lime Yogurt Pie
Prep Time: 15 minutes
Total Time: 2 hours 15 minutes
Servings: 8
2 T cold water
1 T fresh lime juice
1 1/2 tsp unflavored gelatin
4 oz fat-free cream cheese softened
3 containers (6 oz) Yoplait Light thick and creamy key lime pie yogurt
1/2 cup frozen (thawed) reduced-fat whipped topping
2 tsp grated lime peel
1 reduced-fat graham cracker pie crust
In 1 quart sauce pan, mix water and lime juice; sprinkle gelatin over top and let it stand for 1 minute. Heat over low heat, stirring constantly for 1 minute until gelatin is dissolved. Cool slightly, about 2 minutes.
In medium bowl whip cream cheese with an electric mixture until smooth. Add yogurt and lime juice and beat on low speed until well blended.
Fold in whipped topping and lime peel. Pour into crust and refrigerate until set, about 2 hours.
Source: Live Better America
4.15.2014
Super Skinny Pizza Pinwheels
These tasty little bites are great alongside a salad for dinner or with a bowl of soup. Or they make a great appetizer for a party or while you are watching the big game. And the best part is they take hardly any effort and are ready in no time!
Super Skinny Pizza Pinwheels
1 package reduced fat crescent roll dough
1/2 cup pizza or spaghetti sauce
1 tsp Italian Seasoning or basil/oregano mix
1/2 tsp garlic powder
1/4 cup turkey pepperonis sliced into quarters
1/8 cup Parmesan cheese
1/2 cup shredded Mozzarella cheese
Preheat the oven to 350 degrees. Line a baking sheet with foil or a Silpat and spray with cooking spray. Spread the dough out on the baking sheet and lightly stretch it so it reaches all 4 corners.
In a small bowl mix together the sauce, seasonings, Parmesan and Mozzarella. Spread mixture out over dough evenly with a spatula.
Starting at the long end, start rolling it into a log (like you would cinnamon rolls) and roll until the dough is a long skinny log. Cut into 8 even rolls.
Arrange the rolls swirl side up on the baking sheet and bake for 15-17 minutes or until golden brown. Serve warm with pizza sauce for dipping!
Source: Dashing Dish
Super Skinny Pizza Pinwheels
1 package reduced fat crescent roll dough
1/2 cup pizza or spaghetti sauce
1 tsp Italian Seasoning or basil/oregano mix
1/2 tsp garlic powder
1/4 cup turkey pepperonis sliced into quarters
1/8 cup Parmesan cheese
1/2 cup shredded Mozzarella cheese
Preheat the oven to 350 degrees. Line a baking sheet with foil or a Silpat and spray with cooking spray. Spread the dough out on the baking sheet and lightly stretch it so it reaches all 4 corners.
In a small bowl mix together the sauce, seasonings, Parmesan and Mozzarella. Spread mixture out over dough evenly with a spatula.
Starting at the long end, start rolling it into a log (like you would cinnamon rolls) and roll until the dough is a long skinny log. Cut into 8 even rolls.
Arrange the rolls swirl side up on the baking sheet and bake for 15-17 minutes or until golden brown. Serve warm with pizza sauce for dipping!
Source: Dashing Dish
4.08.2014
Delicious Superfoods For Spring
I love spring and the produce that it brings along with it. It is such a great way to come out of a cold winter to have so many delicious fruits and veggies at our fingertips just waiting to be eaten! I find myself going a little crazy at the store, buying enough to feed a large family and then coming home to remember it is just my husband and I and having to get very creative to eat all of that produce before it goes bad!
If you make the effort to eat better you will feel better, look better and have the energy to be able to perform well in everything in your life. "Food, if it's chosen well, can reshape our medical destinies for the better," says David Katz, MD, director of the Yale Prevention Research Center. "It can also improve our mood, focus, energy, skin, and metabolism."
You don't have to force yourself to choke down your veggies, with very minimal effort you can have a plate full of healthy things that will taste delicious. Try incorporating some of these into your meals every week, you won't be sorry that you did.
Asparagus: These spears are one of the best veggie sources of folate, a B vitamin that could help keep you out of a slump. "Folate is important for the synthesis of the neurotransmitters dopamine, serotonin, and norepinephrine," says David Mischoulon, MD, a psychiatrist at Harvard Medical School. All of these are crucial for mood.
A cup of cooked asparagus has 268 micrograms (mcg)—two-thirds of the 400 mcg RDA for women. Add a cup of enriched pasta—which is fortified with folic acid, the synthetic form of folate—and you'll have a feel-good meal indeed.
Walnuts: Walnuts are packed with tryptophan, an amino acid your body needs to create the feel-great chemical serotonin. (In fact, Spanish researchers found that walnut eaters have higher levels of this natural mood-regulator.) Another perk: "They're digested slowly," Dr. Katz says. "This contributes to mood stability and can help you tolerate stress."
Spinach: These tasty leaves are a great source of iron (especially if you don't eat meat), which is a key component in red blood cells that fuel our muscles with oxygen for energy.
Researchers in Sweden recently identified another way in which these greens might keep you charged: Compounds found in spinach actually increase the efficiency of our mitochondria, the energy-producing factories inside our cells. That means eating a cup of cooked spinach a day may give you more lasting power on the elliptical machine, or chasing after your children all day.
Artichokes: If you've been huffing and puffing up the stairs, try these spiky-leafed vegetables. They're loaded with magnesium, a mineral vital for more than 300 biochemical reactions in the body—including generating energy, says Forrest Nielsen, PhD, a U.S. Department of Agriculture research nutritionist. "If you're not getting enough magnesium, your muscles have to work harder to react and you tire more quickly."
About 68% of us aren't getting enough of this mineral. For women, the goal is 320 milligrams (mg) per day. One medium artichoke provides 77 mg of magnesium (and just 60 calories!). Other top sources include nuts, legumes, and whole grains.
Strawberries: They may not have the smoothest complexion themselves, but strawberries can get you one. They're loaded with antioxidants that help your skin repair damage caused by environmental factors like pollution and UV rays. Plus, they're packed with vitamin C (less than a cup gets you your entire 75 mg RDA)—the vitamin associated with fewer wrinkles and less dryness, per research in the American Journal of Clinical Nutrition.
Blueberries: Eat them regularly and you may reap big brain benefits. In a recent study, people with age-related memory decline who drank roughly two and a half cups of blueberry juice per day for 12 weeks (the equivalent of eating a cup of blueberries) made significant improvements on memory and learning tests compared with those who drank a placebo juice.
The secret component? A type of antioxidant called anthocyanins, says study co-author Robert Krikorian, PhD, a psychologist at the University of Cincinnati: "Anthocyanins have been shown in animal studies to increase signals among brain cells and improve their resilience, enhancing learning and memory."
Source: Health.com
If you make the effort to eat better you will feel better, look better and have the energy to be able to perform well in everything in your life. "Food, if it's chosen well, can reshape our medical destinies for the better," says David Katz, MD, director of the Yale Prevention Research Center. "It can also improve our mood, focus, energy, skin, and metabolism."
You don't have to force yourself to choke down your veggies, with very minimal effort you can have a plate full of healthy things that will taste delicious. Try incorporating some of these into your meals every week, you won't be sorry that you did.
Asparagus: These spears are one of the best veggie sources of folate, a B vitamin that could help keep you out of a slump. "Folate is important for the synthesis of the neurotransmitters dopamine, serotonin, and norepinephrine," says David Mischoulon, MD, a psychiatrist at Harvard Medical School. All of these are crucial for mood.
A cup of cooked asparagus has 268 micrograms (mcg)—two-thirds of the 400 mcg RDA for women. Add a cup of enriched pasta—which is fortified with folic acid, the synthetic form of folate—and you'll have a feel-good meal indeed.
Walnuts: Walnuts are packed with tryptophan, an amino acid your body needs to create the feel-great chemical serotonin. (In fact, Spanish researchers found that walnut eaters have higher levels of this natural mood-regulator.) Another perk: "They're digested slowly," Dr. Katz says. "This contributes to mood stability and can help you tolerate stress."
Spinach: These tasty leaves are a great source of iron (especially if you don't eat meat), which is a key component in red blood cells that fuel our muscles with oxygen for energy.
Researchers in Sweden recently identified another way in which these greens might keep you charged: Compounds found in spinach actually increase the efficiency of our mitochondria, the energy-producing factories inside our cells. That means eating a cup of cooked spinach a day may give you more lasting power on the elliptical machine, or chasing after your children all day.
Artichokes: If you've been huffing and puffing up the stairs, try these spiky-leafed vegetables. They're loaded with magnesium, a mineral vital for more than 300 biochemical reactions in the body—including generating energy, says Forrest Nielsen, PhD, a U.S. Department of Agriculture research nutritionist. "If you're not getting enough magnesium, your muscles have to work harder to react and you tire more quickly."
About 68% of us aren't getting enough of this mineral. For women, the goal is 320 milligrams (mg) per day. One medium artichoke provides 77 mg of magnesium (and just 60 calories!). Other top sources include nuts, legumes, and whole grains.
Strawberries: They may not have the smoothest complexion themselves, but strawberries can get you one. They're loaded with antioxidants that help your skin repair damage caused by environmental factors like pollution and UV rays. Plus, they're packed with vitamin C (less than a cup gets you your entire 75 mg RDA)—the vitamin associated with fewer wrinkles and less dryness, per research in the American Journal of Clinical Nutrition.
Blueberries: Eat them regularly and you may reap big brain benefits. In a recent study, people with age-related memory decline who drank roughly two and a half cups of blueberry juice per day for 12 weeks (the equivalent of eating a cup of blueberries) made significant improvements on memory and learning tests compared with those who drank a placebo juice.
The secret component? A type of antioxidant called anthocyanins, says study co-author Robert Krikorian, PhD, a psychologist at the University of Cincinnati: "Anthocyanins have been shown in animal studies to increase signals among brain cells and improve their resilience, enhancing learning and memory."
Source: Health.com
4.03.2014
My New Favorite Healthy Snack!
I have an obsession with apples right now. I have always enjoyed a good apple but right now for some reason, I just can't seem to get enough of them! The other day I was suddenly starving, and dinner wasn't for another couple of hours. I wanted an apple but knew that just an apple wasn't going to be enough for me that day, so I improvised and came up with a really tasty snack! I cut my apple into round slices, topped each slice with a little bit of peanut butter and a couple of mini chocolate chips. It was SO good! It was a pretty healthy snack, had some protein to make it substantial and that little bit of chocolate curbed my sweet tooth. So quick and so tasty, give them a try.
1 Apple (Pink Lady's are my fave right now!)
1 T peanut butter
1 T mini chocolate chips
Wash and core the apple and slice into round slices about 1/4" inch thick. If you don't have an apple corer you could also just cut your apple into 8 chunks, it will work just as well. Spread a light layer of peanut butter on each slice and sprinkle with a couple of chocolate chips. That's it!
You could also mix things up to whatever you are in the mood for or have in your pantry. Instead of peanut butter, try almond butter or nutella. For toppings you could use chopped almonds, pecans, peanuts or walnuts. Sprinkle on some oats or coconut and maybe even some craisins or raisins. The possibilities are endless.
1 Apple (Pink Lady's are my fave right now!)
1 T peanut butter
1 T mini chocolate chips
Wash and core the apple and slice into round slices about 1/4" inch thick. If you don't have an apple corer you could also just cut your apple into 8 chunks, it will work just as well. Spread a light layer of peanut butter on each slice and sprinkle with a couple of chocolate chips. That's it!
You could also mix things up to whatever you are in the mood for or have in your pantry. Instead of peanut butter, try almond butter or nutella. For toppings you could use chopped almonds, pecans, peanuts or walnuts. Sprinkle on some oats or coconut and maybe even some craisins or raisins. The possibilities are endless.
4.01.2014
Asian Chicken Tenders With Zesty Lemon Sauce
Usually when you think of chicken tenders you immediately think of the drive through at a fast food restaurant and their crispy yet completely unhealthy chicken tenders! Sure, they may taste good but you don't always know what parts of the chicken have been formed into that shape and they are deep fried so they are loaded with fat. Yuck, that doesn't sound so tasty to me. But there are ways to make homemade chicken tenders in the oven that bake up crunch and super flavorful and the best part is they really are easy to make! A trick I learned that makes them feel even a little more indulgent is when they are almost done cooking I pull them out and use a pastry brush or carefully toss them in a ziploc bag or bowl in a little bit of sauce and then finish baking them. It creates this yummy, caramelized coating on top of the crispy panko exterior!
Asian Chicken Tenders
Prep Time: 15 minutes
Total Time: 50 minutes
Servings: 12
Cut each chicken breast across grain into 8 (1/2-inch-thick) slices. In medium bowl, mix soy sauce, honey, ginger and garlic powder. Add chicken; stir gently until coated. Let stand 20 minutes to marinate.
Asian Chicken Tenders
Prep Time: 15 minutes
Total Time: 50 minutes
Servings: 12
- 3 boneless skinless chicken breasts (about 1 lb)
- 2 tablespoons soy sauce
- 1 tablespoon honey
- 1/2 teaspoon ground ginger
- 1/4 teaspoon garlic powder
- 1 cup panko crispy bread crumbs
- 1/2 cup sweet-and-sour sauce
- 1/2 teaspoon grated lemon peel
Cut each chicken breast across grain into 8 (1/2-inch-thick) slices. In medium bowl, mix soy sauce, honey, ginger and garlic powder. Add chicken; stir gently until coated. Let stand 20 minutes to marinate.
Heat
oven to 400°F. Line a baking sheet with foil; spray foil with cooking
spray. You can also place a metal cooling rack on top of the pan and spray it with cooking spray. This allows air to circulate on all sides and make them extra crispy! Place bread crumbs in shallow dish. Drain off any remaining soy
sauce mixture from chicken. Toss chicken pieces in bread crumbs to coat;
arrange in single layer in pan.
Bake 5 minutes. Turn chicken; bake 5 to 7 minutes longer or until golden brown and crisp.
In small bowl, stir together sweet-and-sour sauce and lemon peel. Serve chicken with sauce for dipping.
3.27.2014
Asparagus...What You May Not Know
Asparagus is in season right now! I did not like those green spears when I was a child. There was a horse pasture across the road and there was asparagus that grew right outside of the fence on the side of the road. My mom would go over and pick it and I dreaded dinner when she did because we were always required to have at least one spear. I hated chocking those things down! Now that I am older though I have grown to love those tasty spears. After you read about how great they are, hopefully you will look differently at them next time you see them in the store and will give them a shot!
There are many ways that you can cook asparagus and all sorts of recipes you can put them in. My favorites are to toss the spears with a little olive oil, sprinkle with a little salt and pepper and then roast them in the office for about 10-15 minutes. I like to leave them tender crisp and then we use our fingers and pick them up like they are french fries! I often make them alongside a panini or burger in place of fries. Another way I use them a lot lately is to cut them into 2 inch pieces and dump them in my pasta or stir fry along with all the other veggies.
There are many ways that you can cook asparagus and all sorts of recipes you can put them in. My favorites are to toss the spears with a little olive oil, sprinkle with a little salt and pepper and then roast them in the office for about 10-15 minutes. I like to leave them tender crisp and then we use our fingers and pick them up like they are french fries! I often make them alongside a panini or burger in place of fries. Another way I use them a lot lately is to cut them into 2 inch pieces and dump them in my pasta or stir fry along with all the other veggies.
Nutrition Highlights
- Asparagus is a rich source of folic acid, containing about 30 percent Daily Value for ½ cup (about 6 spears or 85 grams) cooked.
- It’s also a good source of vitamin A for healthy vision, and vitamin K, which assists in blood clotting.
- Six spears of asparagus contain about 20 calories and 1.5 grams of fiber.
Varieties
- Asparagus comes in two varieties: green and purple. White asparagus is actually the same variety as green, except that it’s grown without sunlight, which means it can’t produce chlorophyll.
When is Asparagus in Season?
- Because it grows so quickly, asparagus is usually one of the first springtime harvests, though it can grow almost year-round in warmer climates, like California's.
How to Choose Asparagus
- Select stalks that are firm and fresh with tightly closed tips.
- For even cooking time, choose stalks with a uniform diameter.
- The larger the diameter of the spears, the more tender they will be – though they may require peeling.
How to Store Asparagus
- Do not wash asparagus before storing. It will stay fresher longer if you wait until you’re ready to use it to wash it.
- Wrap stalks in a moist paper towel, position upright (cut-side down) in a water-tight container, then and add 1 to 2 inches of water. Cover with a loose plastic bag.
- Stored properly, fresh asparagus will keep 3 to 4 days.
Prepping Asparagus
- Remove the tough ends by cutting with a knife or snapping by hand; spears will naturally break where color fades to white.
- To remove sand and dirt, submerge spears in a bowl of warm water and rinse well.
- Most asparagus does not need to be peeled, but thick spears with tough skin may be the exception. Use a vegetable peeler to get to the more tender stalk underneath. Take care not to peel the tips.
How to Cook with Asparagus
- Boiling: Trim ends and boil in salted water for 5 to 8 minutes. Take care not to overcook. Stalks should be crisp and tender.
- Steaming: Steam asparagus upright using an asparagus steamer for 2 to 6 minutes, or cut into stalks into 3-inch diagonal pieces and place in a steaming basket for 2 to 8 minutes. Asparagus can also be steamed using a double boiler or percolator: tie spears together, stand upright with the tips 1 to 2 inches above boiling water and cook covered for 5 to 8 minutes.
- Sautéing: Cut pieces diagonally into 2-inch pieces, place in a skillet with olive oil over medium heat and stir constantly for 3 to 5 minutes.
- Roasting: Pat stalks dry and place on a rimmed baking sheet. Drizzle with olive oil and roll each stalk to evenly coat. Sprinkle with sea salt and place in an oven at 375 degrees for 5 to 8 minutes.
- Grilling: Prepare stalks in the same manner as roasting (see above), transfer from baking sheet to grill, positioning stalks perpendicular to grill grates, and flip every few minutes for even grilling. Asparagus is done when slightly browned and still crisp.
- Microwaving: Place asparagus in a microwave-safe dish with 1/4 cup water. Cover and cook on high for 5 to 7 minutes, stirring every 2 to 3 minutes.
3.25.2014
Healthified Mediterranean-Style Chicken and Pasta
You are trying to eat healthy, working your hardest to make good food choices, but you just keep craving that big bowl of pasta with gooey cheese. You can picture it right now huh? Well the good news is you can still have an amazing bowl of pasta! The great news is that it has 44% fewer calories, 76% less fat! In less than 1 hour you can have a delicious pasta dinner sitting in front of you, give it a try, I guarantee you won't be sorry.
Mediterranean-Style Chicken
Prep Time: 25 minutes
Total Time: 25 minutes
Servings: 6
2 cups uncooked multi-grain penne pasta (any shape pasta will work)
2 tsp olive or canola oil
1 small onion chopped (1/3 cup)
2 medium zucchini cut into half lengthwise, then cut crosswise into 1/4 inch pieces
2 cloves garlic, finely chopped
2 cups chicken breast, diced
1 can (14.5 ounce) no salt tomatoes, undrained
1 can (8 ounce) tomato sauce
1/2 tsp dried oregano leaves
1 tsp dried basil leaves
1/4 cup pitted Kalamata olives, quartered lengthwise
3/4 cup crumbled reduced-fat feta cheese
In 4-quart Dutch oven, or any other 4-quart pot, cook and drain pasta as directed on package, omitting salt. Return to the pot and cover to keep warm.
In 12-inch nonstick skillet, heat oil over medium heat. Add onion; cook 3 to 4 minutes, stirring occasionally, until crisp-tender. Add zucchini and garlic; cook 2 minutes. Stir in chicken, tomatoes, tomato sauce, oregano and basil. Reduce heat to medium-low; simmer 5 to 7 minutes, stirring occasionally, until zucchini is tender and mixture is hot. Stir in olives.
Mediterranean-Style Chicken
Prep Time: 25 minutes
Total Time: 25 minutes
Servings: 6
2 cups uncooked multi-grain penne pasta (any shape pasta will work)
2 tsp olive or canola oil
1 small onion chopped (1/3 cup)
2 medium zucchini cut into half lengthwise, then cut crosswise into 1/4 inch pieces
2 cloves garlic, finely chopped
2 cups chicken breast, diced
1 can (14.5 ounce) no salt tomatoes, undrained
1 can (8 ounce) tomato sauce
1/2 tsp dried oregano leaves
1 tsp dried basil leaves
1/4 cup pitted Kalamata olives, quartered lengthwise
3/4 cup crumbled reduced-fat feta cheese
In 4-quart Dutch oven, or any other 4-quart pot, cook and drain pasta as directed on package, omitting salt. Return to the pot and cover to keep warm.
In 12-inch nonstick skillet, heat oil over medium heat. Add onion; cook 3 to 4 minutes, stirring occasionally, until crisp-tender. Add zucchini and garlic; cook 2 minutes. Stir in chicken, tomatoes, tomato sauce, oregano and basil. Reduce heat to medium-low; simmer 5 to 7 minutes, stirring occasionally, until zucchini is tender and mixture is hot. Stir in olives.
Pour chicken mixture over pasta. Top with feta cheese; toss to coat.
3.20.2014
Healthy Snacking...Be Prepared
You never know when hunger is going to strike and you don't want to resort to the bags of potato chips you have hiding out in your pantry! It is really easy to keep your pantry stocked with healthy snack options so when it is in between meal times and you or your children are hungry you have some great options.
1. Nut Butters: Whether it is peanut or almond, nut butters are really filling and healthy when they are eaten in moderation. I personally love taking a tablespoon and eating it on an apple, celery or banana. Yum. You could also spread them on a piece of whole grain toast or crackers.
2. Chocolate Hazelnut Spread: It is similar to a nut butter because it is healthy and filling but with the added chocolate it can also help curb a chocolate craving. It is delicious on toast, crackers or fresh fruit.
3. Vanilla Wafers or Gingersnaps: These little treats are a healthier alternative than chocolate chip or sugar cookies. Because they are such little cookies you can eat a couple and feel satisfied and be better off than if you had eaten one regular cookie.
4. Canned Tuna or Chicken: It can be whipped up quickly into a salad to top crackers or make into a small sandwich. They even come in multiple sizes or snack packs now to keep on hand for an even faster option.
5. Nuts: Nuts of any kind are healthy when eaten in moderation. If you are too hungry for just one serving, try pairing them with dried fruit.
6. Dried Fruit: They are a really simple way to get extra nutrients but they can also help satisfy a sweet tooth. They are even more satisfying when they are eaten with a small handful of salted nuts.
7. Natural Popcorn: When it isn't loaded with butter and salt, popcorn makes a great healthy snack. If you don't like to eat it plain try spraying it with a little cooking spray and then sprinkling with a little low-fat Parmesan cheese and pepper.
1. Nut Butters: Whether it is peanut or almond, nut butters are really filling and healthy when they are eaten in moderation. I personally love taking a tablespoon and eating it on an apple, celery or banana. Yum. You could also spread them on a piece of whole grain toast or crackers.
2. Chocolate Hazelnut Spread: It is similar to a nut butter because it is healthy and filling but with the added chocolate it can also help curb a chocolate craving. It is delicious on toast, crackers or fresh fruit.
3. Vanilla Wafers or Gingersnaps: These little treats are a healthier alternative than chocolate chip or sugar cookies. Because they are such little cookies you can eat a couple and feel satisfied and be better off than if you had eaten one regular cookie.
4. Canned Tuna or Chicken: It can be whipped up quickly into a salad to top crackers or make into a small sandwich. They even come in multiple sizes or snack packs now to keep on hand for an even faster option.
5. Nuts: Nuts of any kind are healthy when eaten in moderation. If you are too hungry for just one serving, try pairing them with dried fruit.
6. Dried Fruit: They are a really simple way to get extra nutrients but they can also help satisfy a sweet tooth. They are even more satisfying when they are eaten with a small handful of salted nuts.
7. Natural Popcorn: When it isn't loaded with butter and salt, popcorn makes a great healthy snack. If you don't like to eat it plain try spraying it with a little cooking spray and then sprinkling with a little low-fat Parmesan cheese and pepper.
3.18.2014
Healthified Tomato Basil Primavera
- I haven't tried this recipe out yet but saw it this morning and decided it is on the menu for tonight! I happen to have lots of veggies in my fridge that need to be used up and love the ingredient list because it isn't anything that I don't normally keep stocked in my kitchen or pantry. This recipe still gives you a creamy flavorful pasta but doesn't have all of the fat and calories! And it is loaded with veggies to add tons of texture and flavor. If you don't have all of the veggies suggested, that's ok! Add in broccoli or cauliflower, any color of bell pepper, use whatever kind of veggies your family likes. That is the great thing about cooking, you can customize things to what you and your family enjoy! Give it a try, I am positive you will be glad you did!
- Healthified Tomato Basil Primavera
- Prep Time: 15 minutes
- Total Time: 35 minutes
- Servings: 6
- 8 ounces dried whole wheat or whole grain penne or mostaccioli
- 2 cups Green Giant® frozen sugar snap peas
- 1 cup assorted fresh vegetables (such as fresh red sweet pepper strips, 2-inch-long pieces trimmed fresh asparagus, and/or quartered-lengthwise packaged peeled baby carrots)
- 1 cup sliced zucchini or summer squash
- 1 cup halved cherry tomatoes
- 1/2 cup Progresso® reduced-sodium chicken broth
- 3 tablespoons Gold Medal® all-purpose flour
- 1/4 teaspoon salt
- 1 1/4 cups low-fat milk
- 1/4 reduced-sodium chicken broth
- 3/4 cup finely shredded Parmesan or Asiago cheese (3 ounces)
- 1/2 cup lightly packed fresh basil, coarsely chopped
- 4 teaspoons snipped fresh thyme or oregano
- 1/3 cup sliced green onions (optional)
In a medium saucepan, whisk together chicken broth, flour, and salt until smooth. Stir in milk and sherry. Cook and stir until thickened and bubbly; cook and stir for 2 minutes more. Remove from heat; stir in cheese, basil, and thyme.
Add herb sauce to pasta mixture; toss gently to coat. Divide among six serving plates. If desired, sprinkle with green onions.
- Source: Live Better America
3.13.2014
Planks
My gym was closed for maintenance or two whole weeks! I attend Spin classes there 4-5 times a week and suddenly I was left without a workout! I have a handful of workout DVDs that I really enjoy but after a couple of days of doing those I decided I needed to come up with something else or I was going to get bored. It was still freezing outside so going for my long, brisk, walks wasn't an option so I started looking on line for workout videos. I found some pretty good ten minute videos and I would do 3 or 4 of them back to back. One of them had you do planks a couple of different times. I knew that planks worked my abs and arms because they were burning so badly while I was doing them! But then I stumbled upon this article on news.Health.com and have decided that I need to start incorporating planks into my workouts more regularly. They are great for you! Here are some of the things that I learned about planks...
Try a plank with elbow to knee rotation: Get into a basic plank on your hands, then drive your right knee and your left elbow to meet in the middle of your body. Return to the starting position, and repeat on the other side.
Try a plank with leg extension: Get into a basic plank, and then lift your right leg a few inches into the air so that your toes are off of the ground. Hold this position for a count of 10, and then switch to your left leg. As you improve, try extending your opposite arm in addition to your leg. Really advanced? Extend your same side arm and leg.
Try a rocking plank: Get into a basic plank and use your toes to rock your body forward and backward a few inches either way. This will help you to sink into the stretch in the backside of your body.
4. They test your balance
One of the reasons that planks and side planks are such great core exercises is that they require you to engage your abs to the max in order to stay upright. Particularly during side planks or planks with extensions, your balance is tested and therefore, improved. If you really want to work on your balance, planks on a stability ball are a good challenge, as well.
Try a side plank with leg raise: Get into a side plank with your legs stacked. Lift your top leg up and hold for a count of one. Lower it and repeat. Switch sides after working your first side.
Source: Jennifer Cohen, a leading fitness authority via Health.com
Planks have exploded as one of the greatest core workout
moves, and for good reason—they’re killer for your abs while also
working the rest of your body. If you’re getting a start on your summer
swimsuit bod, planks
might be your best friend. While improved strength and muscle tone are
reason enough to add planks to your workout routine, this move has many
other health benefits that often go overlooked. Here are 4 things you
should know about planks.
1. They improve your posture
Who knew that planks help to improve your posture? Planks work your back, chest, shoulders, and neck in addition to your abs. Strengthening these muscles allows you to keep your shoulders back and your chest high. Planks also develop isometric strength in your core, which helps you stand up straight or sit up straight for long periods of time.
Who knew that planks help to improve your posture? Planks work your back, chest, shoulders, and neck in addition to your abs. Strengthening these muscles allows you to keep your shoulders back and your chest high. Planks also develop isometric strength in your core, which helps you stand up straight or sit up straight for long periods of time.
I was hooked after reading reason number 1. I sit at a desk all day long and have developed horrible posture and am starting to deal with the negative effects of that. I need to improve my posture badly!
Try a plank with elbow to knee rotation: Get into a basic plank on your hands, then drive your right knee and your left elbow to meet in the middle of your body. Return to the starting position, and repeat on the other side.
2. They’re easy to modify
Planks don’t discriminate. Whether you’re a beginner or a fitness guru, planks are a great workout move because they’re easy to adapt to your specific level. As a beginner you can start with basic plank moves and hold them for shorter amounts of time. For example, hold a basic elbow plank for 15 seconds. As you become more advanced, increase your time and try a harder position like a plank with leg extension (below). Before you know it, you’ll be holding a plank with leg and arm extension for a minute plus!
Planks don’t discriminate. Whether you’re a beginner or a fitness guru, planks are a great workout move because they’re easy to adapt to your specific level. As a beginner you can start with basic plank moves and hold them for shorter amounts of time. For example, hold a basic elbow plank for 15 seconds. As you become more advanced, increase your time and try a harder position like a plank with leg extension (below). Before you know it, you’ll be holding a plank with leg and arm extension for a minute plus!
Try a plank with leg extension: Get into a basic plank, and then lift your right leg a few inches into the air so that your toes are off of the ground. Hold this position for a count of 10, and then switch to your left leg. As you improve, try extending your opposite arm in addition to your leg. Really advanced? Extend your same side arm and leg.
3. They increase your flexibility
Planks are a great way to stretch out the back of your body, particularly your legs. Pressing your thighs up into position stretches your hamstrings while also stretching the arches of your feet. Side planks stretch out our sides, as well, especially when you extend your arm up over your head in line with your body. Planks provide the best of both worlds—stretching and strength training in one!
Planks are a great way to stretch out the back of your body, particularly your legs. Pressing your thighs up into position stretches your hamstrings while also stretching the arches of your feet. Side planks stretch out our sides, as well, especially when you extend your arm up over your head in line with your body. Planks provide the best of both worlds—stretching and strength training in one!
Try a rocking plank: Get into a basic plank and use your toes to rock your body forward and backward a few inches either way. This will help you to sink into the stretch in the backside of your body.
One of the reasons that planks and side planks are such great core exercises is that they require you to engage your abs to the max in order to stay upright. Particularly during side planks or planks with extensions, your balance is tested and therefore, improved. If you really want to work on your balance, planks on a stability ball are a good challenge, as well.
Try a side plank with leg raise: Get into a side plank with your legs stacked. Lift your top leg up and hold for a count of one. Lower it and repeat. Switch sides after working your first side.
Source: Jennifer Cohen, a leading fitness authority via Health.com
3.11.2014
Vitamin C
Vitamin C is a powerful internal antioxidant that supports lymphocyte and natural killer cell activity, as well as white blood cell production (associated with a strong immune system).
Your body cannot make vitamin C on its own, so you have to get it from food and/or supplements. It's essential for numerous bodily processes, including bond and connective tissue health. Vitamin C also increases the body's absorption of iron and regenerates vitamin E.
You can reduce the frequency and duration of colds and the flue, particularly in extreme athletes and those living in cold climates; boost energy; alleviate allergies; strengthen bones; enhance collagen production; and reduce your cancer risk.
Daily dosage vary widely for every person. In general, at least 1,000 mg of vitamin C and up to 15,000 mg daily can be used. Abdominal bloating, gas, and loose stools are signs that you've taken more than your body can absorb.
Ester-C is a proprietary form of vitamin C that is non-acidic and highly absorbable. It is available in capsules and powders.
Signs that you need more vitamin C:
Your body cannot make vitamin C on its own, so you have to get it from food and/or supplements. It's essential for numerous bodily processes, including bond and connective tissue health. Vitamin C also increases the body's absorption of iron and regenerates vitamin E.
You can reduce the frequency and duration of colds and the flue, particularly in extreme athletes and those living in cold climates; boost energy; alleviate allergies; strengthen bones; enhance collagen production; and reduce your cancer risk.
Daily dosage vary widely for every person. In general, at least 1,000 mg of vitamin C and up to 15,000 mg daily can be used. Abdominal bloating, gas, and loose stools are signs that you've taken more than your body can absorb.
Ester-C is a proprietary form of vitamin C that is non-acidic and highly absorbable. It is available in capsules and powders.
Signs that you need more vitamin C:
- Low energy/fatigue
- Poor/slow wound healing
- Frequent colds and/or infections
- Lung problems
- Papaya
- Bell Peppers
- Strawberries
- Broccoli
- Cauliflower
- Lemon Juice
- Pineapple
- Brussels Sprouts
- Kiwi
- Kale
3.04.2014
Cacao Nibs
Cacao Nibs are something I am just recently discovering. They are rich, intense and slightly bitter and have all of the advantages of chocolate--lots of antioxidants, magnesium and iron--without having any of the sugar. These amazing little treats are bits of cacao beans that have been separated from their husks and come in both roasted and raw varieties. You can use them just like chocolate chips in granola; stir them into your ice cream or even peanut butter; sprinkle them on oatmeal or caramel popcorn or add them to your diet with the following yummy tips.
Crave-Buster Candy: Grind cacao nibs in a coffee grinder; melt honey and coconut oil in a small saucepan; then stir in both ground and whole cacao nibs. Add walnuts, stir to coat; and bake at 350 degrees for 10 minutes. Cool and then break into large pieces.
Sugar-Free Smoothie: In a blender combine almond milk, cacao needs, chia seeds and a frozen banana; puree until thick and creamy.
Easy Mole: Mix dried chipotle powder, coriander, cinnamon, garlic powder, black pepper, salt and a pinch of ground clove with ground cacao nibs. Add sesame seeds, olive oil, and tomato sauce and simmer until think for a rich mole sauce.
Breakfast Treat: Stir whole and ground cacao nibs and minced pecans into pancake batter; cook; and top with cacao nibs and maple syrup.
Seductive Dessert: Combine coconut milk, vanilla extract, honey, cacao nibs, and cornstarch in a small saucepan, and simmer for 10 minutes until thickened. Pour into small cups or ramekins and chill until firm. Sprinkle with cacao nibs before serving.
I haven't been able to find cacao nibs in most grocery stores but have seen them in stores like Sprouts or Whole Foods. Give them a try, they are a tasty little indulgent but healthy treat!
Crave-Buster Candy: Grind cacao nibs in a coffee grinder; melt honey and coconut oil in a small saucepan; then stir in both ground and whole cacao nibs. Add walnuts, stir to coat; and bake at 350 degrees for 10 minutes. Cool and then break into large pieces.
Sugar-Free Smoothie: In a blender combine almond milk, cacao needs, chia seeds and a frozen banana; puree until thick and creamy.
Easy Mole: Mix dried chipotle powder, coriander, cinnamon, garlic powder, black pepper, salt and a pinch of ground clove with ground cacao nibs. Add sesame seeds, olive oil, and tomato sauce and simmer until think for a rich mole sauce.
Breakfast Treat: Stir whole and ground cacao nibs and minced pecans into pancake batter; cook; and top with cacao nibs and maple syrup.
Seductive Dessert: Combine coconut milk, vanilla extract, honey, cacao nibs, and cornstarch in a small saucepan, and simmer for 10 minutes until thickened. Pour into small cups or ramekins and chill until firm. Sprinkle with cacao nibs before serving.
I haven't been able to find cacao nibs in most grocery stores but have seen them in stores like Sprouts or Whole Foods. Give them a try, they are a tasty little indulgent but healthy treat!
2.25.2014
Another Quick and Easy-Vegetable Beef Barley
Vegetable Beef Barley
Saute 12 ounces lean beef in 1 tablespoon vegetable oil; drain fat.Add 4 cups low-sodium beef broth, 1 cup chopped onion, 1/2 cup chopped celery, 1 teaspoon oregano, 1/4 teaspoon pepper, and 2 minced garlic cloves. Cover; simmer 1 hour.
Add 1 cup frozen veggies, 1 can diced tomato, and 1/2 cup quick-cooking barley. Cover; simmer 15 minutes.
338 calories, 24g protein, 29g carbohydrate, 14g fat (4g saturated), 6g fiber.
2.18.2014
Super Simple Black Bean Soup
Black Bean Soup
Saute 1 onion and 1 T cumin and 4 minced garlic cloves in 2 T olive oil.
Add 3 1/2 cups low-sodium chicken broth, 3 chopped tomatoes, one 15-ounce can black beans and one 1.4 ounce can diced green chili peppers. Bring to a boil, cover and simmer for 5 minutes.
Add 1 T snipped fresh cilantro. Garnish soup with crushed tortilla chips.
245 calories, 10g protein, 11g fat, 8g fiber
Saute 1 onion and 1 T cumin and 4 minced garlic cloves in 2 T olive oil.
Add 3 1/2 cups low-sodium chicken broth, 3 chopped tomatoes, one 15-ounce can black beans and one 1.4 ounce can diced green chili peppers. Bring to a boil, cover and simmer for 5 minutes.
Add 1 T snipped fresh cilantro. Garnish soup with crushed tortilla chips.
245 calories, 10g protein, 11g fat, 8g fiber
2.11.2014
Chile Relleno Grilled Cheese-Dinner in 450 calories or less!
I LOVE grilled cheese. Plain grilled cheese or add in meat, pesto, avocado, artichoke hearts. Basically if you put anything between two slices of bread and add cheese to it I will eat it! Sadly it isn't always the healthiest thing though when I load it up with too many not so healthy things. But this recipe is delicious and won't hurt your diet and isn't something you have to save for your cheat day!
Chile Relleno Grilled Cheese
4 Servings
Prep Time: 30 minutes
Total Time: 30 minutes
4 poblano peppers
1 avocado
2 tsp fresh lime juice
1/8 tsp salt
8 slices whole wheat bread
3 ounces shredded Monterrey Jack (about 3/4 cup)
2 large eggs, slightly beaten
2 T nonfat milk
1/2 tsp chili powder
1 T unsalted butter
2 tsp canola oil
Chile Relleno Grilled Cheese
4 Servings
Prep Time: 30 minutes
Total Time: 30 minutes
4 poblano peppers
1 avocado
2 tsp fresh lime juice
1/8 tsp salt
8 slices whole wheat bread
3 ounces shredded Monterrey Jack (about 3/4 cup)
2 large eggs, slightly beaten
2 T nonfat milk
1/2 tsp chili powder
1 T unsalted butter
2 tsp canola oil
1.
Place an oven rack in the upper third of the oven.
Preheat the broiler to high. Place poblanos on a rimmed baking sheet
lined with aluminum foil and broil, turning occasionally, until
blistered and charred on all sides, about 10 minutes. Transfer to a
bowl, cover and set aside to cool.
2.
Meanwhile, mash avocado in a small bowl with lime
juice and salt. Spread avocado mixture on four slices of bread. Divide Monterrey Jack among remaining slices. When peppers are cool enough to
handle, peel off charred skin, remove stems and seeds and cut in half.
Layer pepper halves over cheese and top with avocado-smeared bread.
3.
Whisk together eggs, milk and chili powder in a shallow dish. Dip two sandwiches into egg mixture, coating the tops and bottoms but not the sides.
4.
Melt 11/2 teaspoons butter and 1 teaspoon oil in a
large heavy skillet over medium heat; swirl to coat. Lay the two
sandwiches in skillet and cook until golden on the bottom, 3 to 5
minutes. Carefully flip and reduce heat to medium low. Continue cooking
until second side is golden and cheese is melted, 3 to 5 minutes more.
Dip remaining sandwiches in egg mixture and repeat cooking process over
medium-low heat.
Source: Fitness Magazine
2.07.2014
Sweet Potato Mexican Bowl
I have been seeing so many more recipes lately using sweet potatoes and I want to try them all! Sweet potatoes are one of my favorite foods and lately all I do is make them into oven baked fries. Last night I decided to try something a little different. I had seen lots of stuffed sweet potatoes that had Southwest or Mexican flavors to them so I decided to experiment with what was in my fridge and it turned out amazing! This meal was super easy, incredibly healthy and tasted delicious!
Sweet Potato Mexican Bowl
2 servings
2 sweet potatoes
1 avocado
1 lime
2 T cilantro
1/2 cup black beans
1/2 cup corn
1 Roma tomato, diced
Salt & Pepper
My sweet potatoes were really skinny so I baked them in the oven at 450 degrees for about 20 minutes. Once cooked I pulled one out, removed it from the skin and coarsely chopped it in a bowl with my fork. Sprinkle the potato with salt and pepper. As it was cooling a little bit I heated up the black beans and corn in the microwave. Smash the avocado in a bowl, add salt and pepper, cilantro and lime juice and mix well. Add black beans and corn to the potato, then half of the diced tomato and top with delicious guacamole.
I never have thought of adding things to my baked sweet potato and was a little worried on what the flavor might be. It was delicious and light yet filling. I was sad when the bowl was empty! Give this a try, from start to finish it was under an hour, it just all depends on how long it takes your potatoes to bake. You can everything else prepped and ready while the potatoes bake and then just throw them together quickly.
I think I will be making this again tonight for dinner!
Sweet Potato Mexican Bowl
2 servings
2 sweet potatoes
1 avocado
1 lime
2 T cilantro
1/2 cup black beans
1/2 cup corn
1 Roma tomato, diced
Salt & Pepper
My sweet potatoes were really skinny so I baked them in the oven at 450 degrees for about 20 minutes. Once cooked I pulled one out, removed it from the skin and coarsely chopped it in a bowl with my fork. Sprinkle the potato with salt and pepper. As it was cooling a little bit I heated up the black beans and corn in the microwave. Smash the avocado in a bowl, add salt and pepper, cilantro and lime juice and mix well. Add black beans and corn to the potato, then half of the diced tomato and top with delicious guacamole.
I never have thought of adding things to my baked sweet potato and was a little worried on what the flavor might be. It was delicious and light yet filling. I was sad when the bowl was empty! Give this a try, from start to finish it was under an hour, it just all depends on how long it takes your potatoes to bake. You can everything else prepped and ready while the potatoes bake and then just throw them together quickly.
I think I will be making this again tonight for dinner!
1.31.2014
Superbowl Food
The big game is coming up this weekend and most of you are probably hosting or attending some sort of Superbowl party, even if it is just with your family. Superbowl food is delicious but can be a killer on your plans of healthy eating. But lucky for you, you can still eat amazing fun food that won't set you way back. Wings are a favorite for many people but so many times what they are coated in isn't the best. Try out these different flavor and spice combinations. Mix the seasonings and then toss them with your wings in a bowl, spread them out on a greased baking sheet and bake away. Or plan ahead and throw them into your slow cooker. You will love them! Just remember that a couple wings are fine to eat, just don't go crazy and eat the entire pan!
Carribean Chicken Wings
Teriyaki Sauce + Pineapple + Garlic
Carribean Chicken Wings
Teriyaki Sauce + Pineapple + Garlic
Korean BBQ Wings
Chili Flakes + Garlic + Soy Sauce
Garnish with sesame seeds after they are done cooking, it will perfectly complement the soy sauce.
Sweet Sraracha Wings
Sriracha + Honey + Lime
A little bit of heat and a little bit of sweet. Garnish them with sesame seeds, fresh lime juice and cilantro. They would also be yummy dipped in a creamy reduced-fat ranch to cool things down a bit.
Cajun Dry Rub Wings
Cayenne + Paprika + Greek Yogurt
For a healthy dip mix low-fat plain Greek Yogurt with a dry ranch packet and some more creole seasoning. Chili Flakes + Garlic + Soy Sauce
Garnish with sesame seeds after they are done cooking, it will perfectly complement the soy sauce.
Sweet Sraracha Wings
Sriracha + Honey + Lime
A little bit of heat and a little bit of sweet. Garnish them with sesame seeds, fresh lime juice and cilantro. They would also be yummy dipped in a creamy reduced-fat ranch to cool things down a bit.
Cajun Dry Rub Wings
Cayenne + Paprika + Greek Yogurt
Curried Indian Wings
Curry + Greek Yogurt + Mint
Garnish with curry powder and Sriracha. Serve with a Greek yogurt dip, a side of carrots and garnish of mint.
Curry + Greek Yogurt + Mint
Garnish with curry powder and Sriracha. Serve with a Greek yogurt dip, a side of carrots and garnish of mint.
Source Live Better America
1.28.2014
English Muffin Breakfast Pizzas
Breakfast is the most important meal of the day! If you are thinking "I am not a breakfast eater" then you need to change your thinking! Your brain badly needs that nourishment first thing in the morning, so it is time to start feeding your brain! These breakfast pizzas are really easy and delicious and completely customizable. Throw whatever ingredients you have in your fridge on them. They can even be made in advance and thrown in the freezer, just pull one out and heat it in the microwave and you have a fast breakfast on the go!
English Muffin Breakfast Pizzas
Prep time: 20 minutes
Total time: 20 minutes
Serves 4
Dash of pepper
English Muffin Breakfast Pizzas
Prep time: 20 minutes
Total time: 20 minutes
Serves 4
- 1 cup fat-free egg product or 4 eggs
- 1/4 cup fat-free (skim) milk
Dash of pepper
- 2 teaspoons canola or soybean oil
- 2 tablespoons chopped onion
- 2 tablespoons chopped red bell pepper
- 2 tablespoons chopped cooked ham
- 1/2 cup shredded reduced-fat Cheddar cheese (2 oz)
- 2 whole wheat English muffins, split, toasted
In small bowl, beat egg product, milk, salt and pepper with wire whisk or fork until well blended.
In
10-inch nonstick skillet, heat oil over medium heat. Cook onion, bell
pepper and ham in oil 3 to 5 minutes, stirring occasionally, until
vegetables are crisp-tender. Pour egg mixture into skillet. As eggs
begin to set at bottom and side, gently lift cooked portions with
spatula so that uncooked egg can flow to bottom. Cook 3 to 4 minutes or
until eggs are thickened throughout but still moist; stir cheese into
eggs.
Spoon egg mixture evenly over muffin halves.
Source: Live Better America
1.21.2014
Sweet Treats Are OK!
You don't have to completely deprive yourself of ever food that may be deemed "unhealthy" as you are trying to lose weight and live a healthier lifestyle. I personally think that telling yourself you can never have sweets just makes you crave it more and then causes you to binge. I have read studies that say that a little treat after a meal is good because that little bit of sugar signals to your body that you are done eating. I do this in my life and I think it has made a big difference. Some days after dinner that little treat is perfect and I feel satisfied. Some days it just doesn't sound good and so I don't eat treats those days. But treats don't have to be bad.
If you are out grocery shopping and those fresh donuts just sound so delicious go ahead and get one. But just get one, you don't need three or four!
I love chocolate and candy bars used to be my weakness. I keep a bag of mini candy bars around and when I really need some chocolate I eat just one mini candy bar and that completely satisfies my craving.
I also LOVE ice cream but it can be loaded with fat and sugar. I like to by the "slow churned" or "double churned" types. They usually have about half the fat and less calories and I think they taste just as good as their full fat counterparts. Another trick that I have implemented for my husband and I is that I keep ice cream cones on hand. Stay away from waffle cones, those are full of fat and calories. But cake cones have about 50 calories each and sugar cones (look like mini waffle cones) have about 60 calories. A good scoop of ice cream on a cone is completely satisfying and great portion control!
Another important thing is to plan ahead. If I know we are going out to dinner for a friend's birthday and I will be eating a burger and fries or pizza, I make sure to eat extra healthy for the other meals that day. It may not completely balance out every time but every little bit of effort you can make to compensate for a less healthy meal is great.
Take a look at your life and see in what ways you can implement the little tricks that I use and maybe you can also find some others that work great for you!
If you are out grocery shopping and those fresh donuts just sound so delicious go ahead and get one. But just get one, you don't need three or four!
I love chocolate and candy bars used to be my weakness. I keep a bag of mini candy bars around and when I really need some chocolate I eat just one mini candy bar and that completely satisfies my craving.
I also LOVE ice cream but it can be loaded with fat and sugar. I like to by the "slow churned" or "double churned" types. They usually have about half the fat and less calories and I think they taste just as good as their full fat counterparts. Another trick that I have implemented for my husband and I is that I keep ice cream cones on hand. Stay away from waffle cones, those are full of fat and calories. But cake cones have about 50 calories each and sugar cones (look like mini waffle cones) have about 60 calories. A good scoop of ice cream on a cone is completely satisfying and great portion control!
Another important thing is to plan ahead. If I know we are going out to dinner for a friend's birthday and I will be eating a burger and fries or pizza, I make sure to eat extra healthy for the other meals that day. It may not completely balance out every time but every little bit of effort you can make to compensate for a less healthy meal is great.
Take a look at your life and see in what ways you can implement the little tricks that I use and maybe you can also find some others that work great for you!
1.07.2014
Chicken and Mushroom Panini
There is something about heating up yummy ingredients between two slices of bread that just makes a sandwich taste so much better. My fiance calls paninis "sandwiches with lines". He and his roommates claim it makes them fancier to call them that! Whatever you call them, give this recipe a try, it has so many great flavors and is super simple to make!
Chicken and Mushroom Panini
4 Servings
Servings Size: 1 Sandwich
Cooking spray
2 cups presliced cremini mushrooms (can use any type of mushroom)
1 tsp minced garlic
1/4 cup canola mayonnaise
2 T chopped sun-dried tomatoes, packed without oil
1 T capers
8 (1 1/2-ounce) slices ciabatta or sourdough bread
8 ounces chopped skinless, boneless rotisserie chicken breast
4 (1-ounce) slices reduced-fat provolone cheese.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add mushrooms and garlic to pan; saute 3 minutes or until mushrooms are tender. Remove from heat; set aside.
Combine mayonnaise, tomates and capers in a mini food processor, pulse until well combined. Spread 1 T mayonnaise mixture over each of 4 bread slices; top each with 1/4 cup mushroom mixture, 2 ounces chicken, 1 cheese slice and 1 bread slice.
Heat large grill pan over medium heat. Or if you have a panini grill, heat that up. Coat pan with cooking spray. Add sandwiches to pan. Place a cast-iron or other heavy skillet on top of sandwiches; press gently to flatten them. Cook 2 minutes on each side or until bread is toasted (leave cast-iron skillet on sandwiches while they cook).
Calories 474; Fat 15.5g; Protein 33.7g; Sodium 974mg
Source: Cooking Light
Chicken and Mushroom Panini
4 Servings
Servings Size: 1 Sandwich
Cooking spray
2 cups presliced cremini mushrooms (can use any type of mushroom)
1 tsp minced garlic
1/4 cup canola mayonnaise
2 T chopped sun-dried tomatoes, packed without oil
1 T capers
8 (1 1/2-ounce) slices ciabatta or sourdough bread
8 ounces chopped skinless, boneless rotisserie chicken breast
4 (1-ounce) slices reduced-fat provolone cheese.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add mushrooms and garlic to pan; saute 3 minutes or until mushrooms are tender. Remove from heat; set aside.
Combine mayonnaise, tomates and capers in a mini food processor, pulse until well combined. Spread 1 T mayonnaise mixture over each of 4 bread slices; top each with 1/4 cup mushroom mixture, 2 ounces chicken, 1 cheese slice and 1 bread slice.
Heat large grill pan over medium heat. Or if you have a panini grill, heat that up. Coat pan with cooking spray. Add sandwiches to pan. Place a cast-iron or other heavy skillet on top of sandwiches; press gently to flatten them. Cook 2 minutes on each side or until bread is toasted (leave cast-iron skillet on sandwiches while they cook).
Calories 474; Fat 15.5g; Protein 33.7g; Sodium 974mg
Source: Cooking Light
12.24.2013
Multi-Grain Waffles
I love Christmas morning and love eating a late breakfast in my jammies! While breakfast food is so delicious, let's be honest, it isn't exactly good for you. Traditional waffles are full of butter and are a high carb indulgence but lucky for you they transition to good fats and smart carbs so easily and still yield crisp, nutty-tasting waffles. This batter also can be used for pancakes. So try these out this Christmas morning and you won't have to feel quite as guilty as you smother them in syrup!
Multi-Grain Waffles
Servings: 8 servings, 2 waffles each
Prep: 30 minutes
Total: 45 minutes
2 cups buttermilk
1/2 cup old-fashioned rolled oats
2/3 cup whole-wheat flour
1/4 cup toasted wheat germ or cornmeal
1 1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 tsp cinnamon
2 large eggs, lightly beaten
1/4 cup brown sugar
1 T canola oil
2 tsp vanilla extract
Mix buttermilk and oats in a medium bowl; let stand for 15 minutes.
Whisk whole-wheat flour, all-purpose flour, wheat germ or cornmeal, baking powder, baking soda, salt and cinnamon in a large bowl.
Stir eggs, sugar, oil and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber spatula just until moistened.
Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about 2/3 cup for an 8X8 inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter.
Tip:
MAKE AHEAD TIP: Wrap any leftovers in plastic wrap and refrigerate up to 2 days or freeze up to 1 month. Reheat in a toaster or toaster oven.
Multi-Grain Waffles
Servings: 8 servings, 2 waffles each
Prep: 30 minutes
Total: 45 minutes
2 cups buttermilk
1/2 cup old-fashioned rolled oats
2/3 cup whole-wheat flour
1/4 cup toasted wheat germ or cornmeal
1 1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 tsp cinnamon
2 large eggs, lightly beaten
1/4 cup brown sugar
1 T canola oil
2 tsp vanilla extract
Mix buttermilk and oats in a medium bowl; let stand for 15 minutes.
Whisk whole-wheat flour, all-purpose flour, wheat germ or cornmeal, baking powder, baking soda, salt and cinnamon in a large bowl.
Stir eggs, sugar, oil and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber spatula just until moistened.
Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about 2/3 cup for an 8X8 inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter.
Tip:
MAKE AHEAD TIP: Wrap any leftovers in plastic wrap and refrigerate up to 2 days or freeze up to 1 month. Reheat in a toaster or toaster oven.
12.19.2013
White Bean Soup with Gremolata
Here is a new twist on your typical white bean soup from Cooking Light. It is an easy addition and adds a fresh, flavorful twist to it.
White Bean Soup with Gremolata
4 Servings
Soup:
2 tsp olive oil
1/2 cup finely chopped pancetta
1 cup prechopped onion
1/2 cup prechopped celery
2 tsp minced garlic
2 cups fat-free less-sodium chicken broth
1/2 cup water
1/4 tsp black pepper
2 (19-ounce) cans cannellini beans, rinsed and drained
1 bay leaf
Gremolata:
1 T chopped fresh parsley
2 tsp grated lemon rind
1 tsp minced garlic
Heat oil in a large sauce pan over medium-high heat. Add pancetta; saute 2 minutes. Stir in onion, celery, and 2 teaspoons garlic; saute 3 minutes or until almost tender. Stir in in broth and next 4 ingredients (through bay leaf). Bring to a boil; reduce heat, and simmer 8 minutes, stirring occasionally.
To prepare gremolata, combine parsley, rind and 1 teaspoon garlic. Sprinkle over soup.
Calories per serving: 227; Fat 7.6g; Protein 9.8g; Fiber 7.7g, Sodium 710mg
White Bean Soup with Gremolata
4 Servings
Soup:
2 tsp olive oil
1/2 cup finely chopped pancetta
1 cup prechopped onion
1/2 cup prechopped celery
2 tsp minced garlic
2 cups fat-free less-sodium chicken broth
1/2 cup water
1/4 tsp black pepper
2 (19-ounce) cans cannellini beans, rinsed and drained
1 bay leaf
Gremolata:
1 T chopped fresh parsley
2 tsp grated lemon rind
1 tsp minced garlic
Heat oil in a large sauce pan over medium-high heat. Add pancetta; saute 2 minutes. Stir in onion, celery, and 2 teaspoons garlic; saute 3 minutes or until almost tender. Stir in in broth and next 4 ingredients (through bay leaf). Bring to a boil; reduce heat, and simmer 8 minutes, stirring occasionally.
To prepare gremolata, combine parsley, rind and 1 teaspoon garlic. Sprinkle over soup.
Calories per serving: 227; Fat 7.6g; Protein 9.8g; Fiber 7.7g, Sodium 710mg
12.17.2013
Gluten Free Sugar 'n Spice Dip
Gluten Free Sugan 'n Spice Dip
Prep Time: 15 minutes
Total Time: 15 minutes
Serves 10
Prep Time: 15 minutes
Total Time: 15 minutes
Serves 10
- 1 tablespoon packed brown sugar or honey
- 1/4 teaspoon ground cinnamon
- 2 containers (6 oz each) Yoplait® Thick & Creamy vanilla yogurt
- 2 1/2 cups cubed honeydew melon (1/2 melon)
- 1 3/4 cups red raspberries (8 oz)
- In small bowl, mix brown sugar, cinnamon and nutmeg. Stir in yogurt.
- Spoon yogurt mixture into small serving bowl. Sprinkle with additional ground cinnamon. Serve with melon and raspberries.
- This dip is also great at this time of year with apple, orange and banana slices.
12.12.2013
Granola Cookie Wedges
Sometimes you just need a something sweet and sometimes that something sweet just needs to be a cookie. Cookies in moderation are fine, but cookies that are a little healthier are even better! Give these a try, they are fast and easy because you don't have to scoop out individual cookies and rotate through baking pans. Throw the dough in one pan, one baking time and enjoy!
Granola Cookie Wedges
Makes 8 servings
1/3 cup dark brown sugar
2 T canola oil
1 T butter, melted
1/2 tsp vanilla extract
1/4 tsp salt
1/4 tsp baking soda
1 large egg white
1/2 cup all-purpose flour
1/2 cup quick-cooking oats
1/4 cup chopped pecans, toasted
2 T semisweet chocolate chips
Cooking spray
Preheat oven to 350 degrees.
Combine first 7 ingredients (through egg white) in a large bowl; stir until well combined. Lightly spoon flour into a dry measuring cup; level with a knife. Add flour, oats, nuts and chocolate chips to sugar mixture; stir until just combined.
Scrape the dough into a 9-inch glass pie plate coated with cooking spray and spread to edges using a spatula. Bake for 13 minutes or until set. Cool slightly on a wire rack. Cut into 8 wedges.
Per serving: 168 calories, 8.6g fat, 2.5g protein, 1.3g fiber
Recipe from Cooking Light
Granola Cookie Wedges
Makes 8 servings
1/3 cup dark brown sugar
2 T canola oil
1 T butter, melted
1/2 tsp vanilla extract
1/4 tsp salt
1/4 tsp baking soda
1 large egg white
1/2 cup all-purpose flour
1/2 cup quick-cooking oats
1/4 cup chopped pecans, toasted
2 T semisweet chocolate chips
Cooking spray
Preheat oven to 350 degrees.
Combine first 7 ingredients (through egg white) in a large bowl; stir until well combined. Lightly spoon flour into a dry measuring cup; level with a knife. Add flour, oats, nuts and chocolate chips to sugar mixture; stir until just combined.
Scrape the dough into a 9-inch glass pie plate coated with cooking spray and spread to edges using a spatula. Bake for 13 minutes or until set. Cool slightly on a wire rack. Cut into 8 wedges.
Per serving: 168 calories, 8.6g fat, 2.5g protein, 1.3g fiber
Recipe from Cooking Light
12.10.2013
Spiced Cranberry Chutney Crackers
The holidays are upon us and that means lots of parties and lots of food. Next time you are hosting a party or asked to bring something to a party try out this appetizer. Everyone loves finger foods and this tastes delicious and you will be surprised at how easy it is!
Spiced Cranberry Chutney Crackers
Prep Time: 30 minutes
Total Time: 4 hours 50 minutes
Servings: 35
1 tsp olive or canola oil
1/4 cup finely chopped onion
1 cup whole berry cranberry sauce
2 T cider vinegar
1 tsp pumpkin pie spice
1 tsp dried thyme leaves
1/4 tsp ground black pepper
Dash hot pepper sauce
3/4 cup fat free or light cream cheese spread
35 wafer crackers
Heat oil in small saucepan over medium-low heat until hot. Add onion; cook 3 to 4 minutes or until softened, stirring frequently.
Add cranberry sauce, vinegar, pumpkin pie spice, thyme, pepper and hot pepper sauce; mix well. Bring to a boil over medium heat. Cook 10 to 12 minutes or until thickened and reduced slightly, stirring frequently. Cool 20 minutes. Cover; refrigerate at least 4 hours or overnight.
Just before serving, spread about 1 teaspoon cream cheese spread on each cracker. Top each with about 1 1/2 teaspoons cranberry mixture. If desired, garnish each with fresh thyme.
Another quicker option is to spread the cream cheese out on a pretty platter, spoon the chutney out over it and then arrange the crackers around the edge.
Spiced Cranberry Chutney Crackers
Prep Time: 30 minutes
Total Time: 4 hours 50 minutes
Servings: 35
1 tsp olive or canola oil
1/4 cup finely chopped onion
1 cup whole berry cranberry sauce
2 T cider vinegar
1 tsp pumpkin pie spice
1 tsp dried thyme leaves
1/4 tsp ground black pepper
Dash hot pepper sauce
3/4 cup fat free or light cream cheese spread
35 wafer crackers
Heat oil in small saucepan over medium-low heat until hot. Add onion; cook 3 to 4 minutes or until softened, stirring frequently.
Add cranberry sauce, vinegar, pumpkin pie spice, thyme, pepper and hot pepper sauce; mix well. Bring to a boil over medium heat. Cook 10 to 12 minutes or until thickened and reduced slightly, stirring frequently. Cool 20 minutes. Cover; refrigerate at least 4 hours or overnight.
Just before serving, spread about 1 teaspoon cream cheese spread on each cracker. Top each with about 1 1/2 teaspoons cranberry mixture. If desired, garnish each with fresh thyme.
Another quicker option is to spread the cream cheese out on a pretty platter, spoon the chutney out over it and then arrange the crackers around the edge.
12.03.2013
Smart Advice For The Holidays
I was sitting in Spin class this morning and during the workout glanced up to the whiteboard behind the instructor. There was a quote on the board that I decided was perfect advice for the holidays. "The holidays are about moderation, not deprivation." Remember that as you get ready to celebrate Christmas and New Years. You don't have to go without, you don't have to miss out on all of your favorite treats. Just remember it is all about moderation. Eat one cookie instead of 5, have one little piece of fudge instead of the entire pan. You can do it, just remember moderation!!
11.27.2013
Pecan Pie With Truvia Natural Sweetener
Pecan pie is my absolute favorite but it is loaded with sugar and so it isn't the best choice when you are trying to be healthy. This recipe uses Truvia in place of sugar and has 20% fewer calories and 65% less sugar than your normal full-sugar version. Give it a try, I think you will love it!
Pecan Pie
8 Servings
340 calories each
Total fat 21g
1 unbaked pie shell, 9"
1⁄2 cup dark corn syrup
1⁄4 cup + 2 tsp TruvÃa® natural sweetener spoonable
1⁄2 cup quick oats
1⁄4 cup unsalted butter, melted
1⁄4 tsp salt
2 large eggs, beaten
3⁄4 cup pecans
1⁄2 tsp vanilla extract
2 Tbsp water
1 tsp molasses
Assemble all ingredients; preheat oven to 350° F.
In a medium mixing bowl, combine corn syrup, TruvÃa® natural sweetener, oats, melted butter, salt, beaten eggs, pecans, vanilla, water and molasses.
Pour into a prepared unbaked pie shell.
Bake for 45–50 minutes until set.
For a crisper bottom crust, preheat a cookie sheet in the oven before placing unbaked pie on sheet to bake.
Allow pie to rest on a cooling rack for an hour before slicing.
Source: Truvia
Pecan Pie
8 Servings
340 calories each
Total fat 21g
1 unbaked pie shell, 9"
1⁄2 cup dark corn syrup
1⁄4 cup + 2 tsp TruvÃa® natural sweetener spoonable
1⁄2 cup quick oats
1⁄4 cup unsalted butter, melted
1⁄4 tsp salt
2 large eggs, beaten
3⁄4 cup pecans
1⁄2 tsp vanilla extract
2 Tbsp water
1 tsp molasses
Assemble all ingredients; preheat oven to 350° F.
In a medium mixing bowl, combine corn syrup, TruvÃa® natural sweetener, oats, melted butter, salt, beaten eggs, pecans, vanilla, water and molasses.
Pour into a prepared unbaked pie shell.
Bake for 45–50 minutes until set.
For a crisper bottom crust, preheat a cookie sheet in the oven before placing unbaked pie on sheet to bake.
Allow pie to rest on a cooling rack for an hour before slicing.
Source: Truvia
11.25.2013
Four Ways to Spice Up Your Chili
Chili is so hearty and comforting and so satisfying when the temperatures get cold. Here are four ways to make it filling and flavorful without packing on tons of fat and calories!
Start with a heart-smart base: lean protein and plenty of beans. One of the things that helps chili "stick to the ribs" is its traditional protein-rich foundation. To avoid upping cholesterol and saturated fat, choose a leaner protein such as sirloin, flank steak, 90% lean ground beef or ground turkey breast. Boost the protein by adding beans. Or go all bean for a vegetarian option. Traditional beans are kidney, black and pinto, but try mixing things up with choices like garbanzos, black-eyed peas or lentils. For "white" chili try cannellini or great northern beans.
Kick up the flavor. Fiery spices keep the flavor interesting and add very few calories. So, if you can take the heat, add them generously. Dried spices can include chili powder, cumin, cayenne, oregano and paprika. Toss in some chopped fresh poblano, serrano or jalapeno peppers. Tabasco or another hot sauce can spice things up. And if you really want to had some heat open up a can of chipotles in adobo sauce, chop finely and stir in. Just make sure you are aware of how much salt canned ingredients and sauces add.
Never enough veggies. Start you chili with a base of sauteed onions and garlic, then add tomatoes. Next check your fridge and freezer to see what else you can add. Fresh or frozen carrots, peppers, corn, mushrooms and squash are all good choices along with a final stir-in of a leafy green like chard or kale. The extra veggies will add new layers of flavor and texture and plenty of nutrients.
Smart toppers. Use reduced-fat versions of traditional toppings like cheddar cheese and sour cream or commit to keeping portions in check. Plain low-fat yogurts is a perfect swap for the cool creaminess of sour cream. Or, instead of dairy add-ons, try flavorful herbs and vegetables. If you feel like you need to add something starchy, ditch the tortilla chips and try a small portion of a whole grain like brown rice or quinoa.
For a fun way to present better-for-you toppers, set up a chili bar and let friends and family mix and match toppings:
Start with a heart-smart base: lean protein and plenty of beans. One of the things that helps chili "stick to the ribs" is its traditional protein-rich foundation. To avoid upping cholesterol and saturated fat, choose a leaner protein such as sirloin, flank steak, 90% lean ground beef or ground turkey breast. Boost the protein by adding beans. Or go all bean for a vegetarian option. Traditional beans are kidney, black and pinto, but try mixing things up with choices like garbanzos, black-eyed peas or lentils. For "white" chili try cannellini or great northern beans.
Kick up the flavor. Fiery spices keep the flavor interesting and add very few calories. So, if you can take the heat, add them generously. Dried spices can include chili powder, cumin, cayenne, oregano and paprika. Toss in some chopped fresh poblano, serrano or jalapeno peppers. Tabasco or another hot sauce can spice things up. And if you really want to had some heat open up a can of chipotles in adobo sauce, chop finely and stir in. Just make sure you are aware of how much salt canned ingredients and sauces add.
Never enough veggies. Start you chili with a base of sauteed onions and garlic, then add tomatoes. Next check your fridge and freezer to see what else you can add. Fresh or frozen carrots, peppers, corn, mushrooms and squash are all good choices along with a final stir-in of a leafy green like chard or kale. The extra veggies will add new layers of flavor and texture and plenty of nutrients.
Smart toppers. Use reduced-fat versions of traditional toppings like cheddar cheese and sour cream or commit to keeping portions in check. Plain low-fat yogurts is a perfect swap for the cool creaminess of sour cream. Or, instead of dairy add-ons, try flavorful herbs and vegetables. If you feel like you need to add something starchy, ditch the tortilla chips and try a small portion of a whole grain like brown rice or quinoa.
For a fun way to present better-for-you toppers, set up a chili bar and let friends and family mix and match toppings:
- chopped cilantro or parsley
- diced red onion
- cubed or sliced avocado or a dollop of guacamole
- salsa or pico de gallo
- sliced scallions or chives
- cubed zucchini or summer squash
- fresh or frozen corn
- lime wedges for squeezing
- crumbled queso fresco
- sliced bell peppers or chili peppers
- sliced olives
- diced tomatoes
11.21.2013
Pumpkin Pie
Thanksgiving is just a week away! Let's be honest, we all love the amazing foods that we get to eat on Thanksgiving but my favorite part is the pies! Those pies can wreak havoc on your efforts to eat healthier so this year try out this healthified pumpkin pie. You won't miss the calories because it has such great flavor. You can eat a slice of this pie and not feel guilty!
Healthified Pumpkin Pie
Prep Time: 25 minutes
Total Time: 2 hours 25 minutes
Servings: 8
Pastry:
1 1/4 cups all purpose flour
1 tsp sugar
1/4 tsp salt
1/4 cup vegetable oil
3 to 4 T fat free milk
Filling:
3 egg whites or 1/2 cup fat-free egg product
1/2 cup sugar
1 1/2 tsp pumpkin pie spice
1/8 tsp salt
1 can (15 oz) pumpkin (not pumpkin pie mix)
1 can (12 oz) evaporated fat free milk
1/2 tsp vanilla
Healthified Pumpkin Pie
Prep Time: 25 minutes
Total Time: 2 hours 25 minutes
Servings: 8
Pastry:
1 1/4 cups all purpose flour
1 tsp sugar
1/4 tsp salt
1/4 cup vegetable oil
3 to 4 T fat free milk
Filling:
3 egg whites or 1/2 cup fat-free egg product
1/2 cup sugar
1 1/2 tsp pumpkin pie spice
1/8 tsp salt
1 can (15 oz) pumpkin (not pumpkin pie mix)
1 can (12 oz) evaporated fat free milk
1/2 tsp vanilla
- Heat oven to 425°F. In medium bowl, mix flour, 1 teaspoon sugar, 1/4 teaspoon salt and the oil with fork until well mixed. Stir in milk, 1 tablespoon at a time, tossing with fork until all flour is moistened and pastry almost leaves side of bowl. Shape pastry into a ball, using your hands. Press pastry in bottom and up side of 9-inch glass pie plate; flute as desired or press pastry to top edge of pie plate with fingers or fork.
- In medium bowl, beat egg whites slightly with wire whisk or egg beater. Beat in remaining filling ingredients. Pour filling into pastry-lined pie plate; carefully place on oven rack. Bake 15 minutes.
- Reduce oven temperature to 350°F. Cover edge of pie crust with 2- to 3-inch strip of foil to prevent excessive browning. Bake about 45 minutes longer or until knife inserted in center comes out clean. Cool on cooling rack at least 1 hour before serving. After cooling, pie can remain at room temperature up to an additional 5 hours, then should be covered and refrigerated.
11.18.2013
Healthified Oatmeal Peanut Butter Breakfast Cookies
Breakfast really is the most important meal of your day. When I was in college I took a nutrition class and the professor was talking about how important breakfast was and asked how many of us had eaten breakfast that morning. I was one of the few people that raised my hand. The teacher was not happy that so many had not eaten breakfast! She taught us about how our brains need food first thing in the morning, that they do not function properly and at their full capacity if we do not give them much needed nutrients in the morning. She challenged us to not think of it as eating breakfast but to think of it as feeding our brain. Every class after that she would ask for a raise of hands to see who had "fed their brain" that morning. That has always stuck with me, I know I feel so much better and can function so much better when I make sure to eat something healthy for breakfast even when I am short on time. Studies have also shown that those people who eat breakfast eat less during the day, their total caloric intake for the day is lower than those who do not eat breakfast. So if you are wanting to lose some weight then you need to eat breakfast!
I know time is a major factor so whip up a batch of these cookies. They are delicious and healthy and filling! You can put them in individually wrapped in your freezer so you can grab one on your way out the door. The will defrost as you drive to work or school. Give them a try!
Healthified Oatmeal Peanut Butter Breakfast Cookies
Using a ¼-cup measure, drop mounds of dough 3 inches apart on prepared cookie sheets. With a thin metal or small plastic spatula dipped in water, flatten and spread each mound of dough to a 2¾-inch round, about ½ inch thick.
Bake, one sheet at a time, for 14 to 16 minutes or until browned. Transfer to wire racks to cool completely. Store in an airtight container or resealable plastic bag for up to 3 days or freeze for up to 2 months; thaw before serving.
Serving Size: 1 Cookie
Calories: 220
Fat: 7g
Sodium: 35 mg
Sugars: 22g
I know time is a major factor so whip up a batch of these cookies. They are delicious and healthy and filling! You can put them in individually wrapped in your freezer so you can grab one on your way out the door. The will defrost as you drive to work or school. Give them a try!
Healthified Oatmeal Peanut Butter Breakfast Cookies
- 1/2 cup mashed banana (about 1 large)
- 1/2 cup chunky natural peanut butter (unsalted and unsweetened)
- 1/2 cup honey
- 1teaspoon vanilla
- 1 cup rolled oats
- 1/2 cup whole wheat flour
- 1/4 cup nonfat dry milk powder
- 2 teaspoons ground cinnamon
- 1/4 teaspoon baking soda
- 1 cup dried cranberries or raisins
Using a ¼-cup measure, drop mounds of dough 3 inches apart on prepared cookie sheets. With a thin metal or small plastic spatula dipped in water, flatten and spread each mound of dough to a 2¾-inch round, about ½ inch thick.
Bake, one sheet at a time, for 14 to 16 minutes or until browned. Transfer to wire racks to cool completely. Store in an airtight container or resealable plastic bag for up to 3 days or freeze for up to 2 months; thaw before serving.
Serving Size: 1 Cookie
Calories: 220
Fat: 7g
Sodium: 35 mg
Sugars: 22g
11.12.2013
Burrito Bowls
Mexican food is probably one of my absolute favorite things to make. Ever since I was a little girl burritos were always my choice of food when my mom asked what she should make for dinner. There are a lot of restaurants around that make some amazing burritos but sadly those burritos are not so healthy. The tortilla alone can have over 300 calories! My new favorite thing to eat are burrito bowls. You get all of the yummy goodness of a burrito, minus the extra calories from the tortilla, and they are delicious! You won't even miss the tortilla. Also beware of the sour cream and cheese, those pack on calories to your meal quickly too. They are fun to make with a group because you just put out bowls of any topping that sounds good and everyone can customize their own. Try them out!
Here are some ideas of things to include in your burrito bowls:
Rice (brown or white) with chopped cilantro and lime juice mixed in.
Grilled chicken.
Black Beans: Combine two cans (one rinsed and drained) with cumin, chili powder, fresh minced garlic and lime.
Grilled peppers and onions.
Corn Salsa: Start with canned or frozen corn and add a can of diced chiles or diced jalapenos, chopped peppers and cilantro and some lime juice.
Pico de gallo: mix together diced tomatoes, onions, cilantro, jalapeno and lime juice.
Salsa. You can even add more variety by picking out a couple different types of salsa.
Chopped romaine lettuce.
Greek Yogurt. This works as a great replacement for sour cream. You won't really even notice a difference.
Lime tortilla chips. These are also great for dipping into the salsas.
Source: Live Better America
Here are some ideas of things to include in your burrito bowls:
Rice (brown or white) with chopped cilantro and lime juice mixed in.
Grilled chicken.
Black Beans: Combine two cans (one rinsed and drained) with cumin, chili powder, fresh minced garlic and lime.
Grilled peppers and onions.
Corn Salsa: Start with canned or frozen corn and add a can of diced chiles or diced jalapenos, chopped peppers and cilantro and some lime juice.
Pico de gallo: mix together diced tomatoes, onions, cilantro, jalapeno and lime juice.
Salsa. You can even add more variety by picking out a couple different types of salsa.
Chopped romaine lettuce.
Greek Yogurt. This works as a great replacement for sour cream. You won't really even notice a difference.
Lime tortilla chips. These are also great for dipping into the salsas.
Source: Live Better America
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