Sweet and Simple Sweet Potato
The sweet potato is a staple in any healthy lifestyle. However, we all can get a little board with just slicing and baking. Here are two ways to spice it up!
Creamy Sweet Potato
Directions: take three sweet potatoes wash them and slice them, bake in the oven covered for 30 min on 375 degrees, then uncover and cook for another 15 minutes. In a bowl combine 1 tbsp cinnamon, 4 tbsp organic almond butter (melt in microwave), to that add 4 tbsp of non-fat Greek yogurt. Spread that all over the sweet potato and ENJOY!
Coated Sweet Potato
Directions: chop 2 sweet potatoes into cubes. Place in a zip lock bag. To the zip lock bag add 4 tbsp of EVOO and smear all over. To this bag add 1 tsp cinnamon, 1 tsp pumpkin spice, 1 tsp nutmeg, 2 tbsp brown sugar. Shake, Shake, Shake the bag. In a foil lined pan, add 1/2 cup of water then sit the sweet potato on top. Cook on 375 for 45 minutes and ENJOY!
Monday, May 6, 2013
Fat: The Good and the Bad
What is Fat in food?
-Fat in your food is a way for you to store energy for later, and it's an important nutrient to consume.
-Fat acts as a reservoir of energy, protects organs, and keeps your skin and hair healthy!
-Eating the right amount of fat is important for keeping a healthy body weight.
The Good and the Bad Fat
-There are a few different types of fat
-------BAD Fats: saturated and trans fat
-------GOOD Fats: unsaturated fats
-Fat gives food flavor and makes it taste good. To stay healthy it is important to consume the healthy fats for flavor and not our beloved FAST FOOD FATS!
No No Foods (only eat sparingly)
-Fried Foods
-Meat (without trimming the fat or eating lean meats)
-Sweets & Treats (save for special occasions like Saturday night treat!)
All the things your body craves! It is okay to eat a sweet treat or salty fast food sensation sparingly (like once a week), but do NOT go overboard. Your stomach will store that fat in the most unflattering places!
Yes Yes Foods (eat ALL the time)
-Nuts: whole, plain, raw, organic, in a spread
-Avocado
-Oils (NOT BUTTER): Extra Virgin Olive Oil and Coconut Oil
-Fat in your food is a way for you to store energy for later, and it's an important nutrient to consume.
-Fat acts as a reservoir of energy, protects organs, and keeps your skin and hair healthy!
-Eating the right amount of fat is important for keeping a healthy body weight.
The Good and the Bad Fat
-There are a few different types of fat
-------BAD Fats: saturated and trans fat
-------GOOD Fats: unsaturated fats
-Fat gives food flavor and makes it taste good. To stay healthy it is important to consume the healthy fats for flavor and not our beloved FAST FOOD FATS!
No No Foods (only eat sparingly)
-Fried Foods
-Meat (without trimming the fat or eating lean meats)
-Sweets & Treats (save for special occasions like Saturday night treat!)
All the things your body craves! It is okay to eat a sweet treat or salty fast food sensation sparingly (like once a week), but do NOT go overboard. Your stomach will store that fat in the most unflattering places!
Yes Yes Foods (eat ALL the time)
-Nuts: whole, plain, raw, organic, in a spread
-Avocado
-Oils (NOT BUTTER): Extra Virgin Olive Oil and Coconut Oil
What is Fiber?
What exactly is Fiber?
Fiber is the part of fruits, vegetables, and grains that your body cannot digest or absorb. However, that doesn't mean fiber isn't important for your health!
There are 2 types of fiber
Soluble Fiber-in your food mixes with water in your small intestine and forms a gel substance, slowing the movement of food through the digestive track. Oatmeal, peeled apple slices and oranges have LOTS of fiber
Insoluble Fiber- is not digested, and helps move food through the digestive tract. Celery, kidney beans, and almonds contain insoluble fiber.
Fiber Fills You Up, But Doesn't Fill You Out!!!!
-Foods that contain fiber contain lots of nutrients, and are digested more slowly, making you feel full longer!
-Fiber discourages overeating and FIGHTS OFF HUNGER MONSTERS!!!
Tips on Increasing the Fiber in Your Diet
Fiber is the part of fruits, vegetables, and grains that your body cannot digest or absorb. However, that doesn't mean fiber isn't important for your health!
There are 2 types of fiber
Soluble Fiber-in your food mixes with water in your small intestine and forms a gel substance, slowing the movement of food through the digestive track. Oatmeal, peeled apple slices and oranges have LOTS of fiber
Insoluble Fiber- is not digested, and helps move food through the digestive tract. Celery, kidney beans, and almonds contain insoluble fiber.
Fiber Fills You Up, But Doesn't Fill You Out!!!!
-Foods that contain fiber contain lots of nutrients, and are digested more slowly, making you feel full longer!
-Fiber discourages overeating and FIGHTS OFF HUNGER MONSTERS!!!
Tips on Increasing the Fiber in Your Diet
-Choose WHOLE grains
-Load up on Legumes
-Don't skimp on your veggies
-Fight the mid day munchies by eating healthy snacks that are FULL of FIBER
Thursday, April 18, 2013
Eggs Delight
People always complain about snacking too much, or they are on the go and can't get in a healthy snack. Well these three recipes are easy as pie and will last you a few days snack wise.
Recipe 1
In a skillet place 1tablespoon of EVOO. Add diced onions, bell peppers, and garlic. One minute later add 1 handful of spinach, one minute after that add 5 egg whites and 1 yolk. Cook then enjoy!
Recipe 2
In a nonstick muffin pan add kale or spinach, diced onion, bell pepper, and mushrooms. Add sea salt and pepper. Next crack open one egg for each muffin or pour in egg whites. Bake on 350 for 20-25 minutes. You can add a little Parmesan cheese for spunk. Place 2-3 in a small ziplock bags. When you're ready for a snack just pop it in the microwave for 10-20 seconds.
Recipe 3
Take 1 small package of lean ground turkey breast, combine it with diced onions, bell peppers, sea salt, pepper, garlic powder, chili powder, and or paprika. Add 4 eggs, then roll it into muffin size balls and place one ball into the muffin slots. Cook on 375 for 35-45 minutes (until done). Place 2 each in zip lock bags. Hat in microwave when you're craving a snack. ENJOY!
Recipe 1
In a skillet place 1tablespoon of EVOO. Add diced onions, bell peppers, and garlic. One minute later add 1 handful of spinach, one minute after that add 5 egg whites and 1 yolk. Cook then enjoy!
Recipe 2
In a nonstick muffin pan add kale or spinach, diced onion, bell pepper, and mushrooms. Add sea salt and pepper. Next crack open one egg for each muffin or pour in egg whites. Bake on 350 for 20-25 minutes. You can add a little Parmesan cheese for spunk. Place 2-3 in a small ziplock bags. When you're ready for a snack just pop it in the microwave for 10-20 seconds.
Recipe 3
Take 1 small package of lean ground turkey breast, combine it with diced onions, bell peppers, sea salt, pepper, garlic powder, chili powder, and or paprika. Add 4 eggs, then roll it into muffin size balls and place one ball into the muffin slots. Cook on 375 for 35-45 minutes (until done). Place 2 each in zip lock bags. Hat in microwave when you're craving a snack. ENJOY!
Monday, April 15, 2013
Those Flabby Arms
We all focus on our stomach or thighs, then all of a sudden when we have on a sleeveless shirt realize our arms are doing something kind of funny! Well arms for me are very hard to control, but after doing several different exercises I know the ones that work the best and the fastest. Do this routine 1 to 2 times a week and you'll have those tight arms. Yes these exercises hurt, but yes they also work
Bye Bye Jiggly Arms (3 sets 12 reps each)
Tricep dips
Push ups
Wide bicep curls straight into narrow bicep curls
Swing less chin ups ( hold weights in hands, touch the, together and raise up to your chin, then back down)
Tricep kickbacks
Bicep curl/ over head extension
Use the heaviest weights you can while not straining.
Bye Bye Jiggly Arms (3 sets 12 reps each)
Tricep dips
Push ups
Wide bicep curls straight into narrow bicep curls
Swing less chin ups ( hold weights in hands, touch the, together and raise up to your chin, then back down)
Tricep kickbacks
Bicep curl/ over head extension
Use the heaviest weights you can while not straining.
Thursday, April 4, 2013
Ab Blast
Ab Blast Workout
50 jumping jacks
20 star jacks
50 standing obliques (25 each side)
20 burpees
50 straight leg crunches
25 windshield wipers
25 in and out abs
15 jack push ups
20 wall squats with arm raises
V-up hold 30 seconds
50 jumping jacks
20 star jacks
50 standing obliques (25 each side)
20 burpees
50 straight leg crunches
25 windshield wipers
25 in and out abs
15 jack push ups
20 wall squats with arm raises
V-up hold 30 seconds
Basic Needs
Hello! Hello!
I have noticed that a lot of people have no idea where to start when it comes to eating healthy. They are so overwhelmed that they just don't even start. My motto is to start basic then every week add one new "thing" to your food repertoire. Here is a basic no fuss list to get you started, it should last you one week.
List
Vegetables-bell peppers, onions, sweet potato, frozen broccoli, fresh green beans, asparagus, carrots, cucumber, tomato, spinach, and spring mix lettuce
Fruit: banana, pink grapefruit, dried berries, blueberries, strawberries, apples, lemon, cantaloup, and pineapple
Grains: brown rice, quinoa, and oatmeal, whole wheat English muffin
Meats: tilapia, salmon, chicken breast, ground lean turkey breast, chicken sausage, and lean pork tenderloin
Dairy&Non-dairy: unsweetened almond milk, non fat Greek yogurt, egg whites
Other: extra virgin olive oil and or coconut oil, raw almonds, Mrs. Dash seasonings, sea salt, black pepper, garlic powder, protein powder, organic almond butter or peanut butter
Take your time and create recipes from these basic items. Remember 4-6oz of meat and unlimited vegetables.
It's okay to-grill, bake, sauté, or steam your food. No butter or other oils need to be used.
Happy Shopping!
I have noticed that a lot of people have no idea where to start when it comes to eating healthy. They are so overwhelmed that they just don't even start. My motto is to start basic then every week add one new "thing" to your food repertoire. Here is a basic no fuss list to get you started, it should last you one week.
List
Vegetables-bell peppers, onions, sweet potato, frozen broccoli, fresh green beans, asparagus, carrots, cucumber, tomato, spinach, and spring mix lettuce
Fruit: banana, pink grapefruit, dried berries, blueberries, strawberries, apples, lemon, cantaloup, and pineapple
Grains: brown rice, quinoa, and oatmeal, whole wheat English muffin
Meats: tilapia, salmon, chicken breast, ground lean turkey breast, chicken sausage, and lean pork tenderloin
Dairy&Non-dairy: unsweetened almond milk, non fat Greek yogurt, egg whites
Other: extra virgin olive oil and or coconut oil, raw almonds, Mrs. Dash seasonings, sea salt, black pepper, garlic powder, protein powder, organic almond butter or peanut butter
Take your time and create recipes from these basic items. Remember 4-6oz of meat and unlimited vegetables.
It's okay to-grill, bake, sauté, or steam your food. No butter or other oils need to be used.
Happy Shopping!
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