Happy Independence Day!

This is a day of celebration! We need to spend time with family and friends, eating, drinking and being merry! We don’t want to be totally obsessed with calories, but we don’t want to totally go overboard either – so here are some healthier versions of some old favorites. For some reason, I like to go old-school for the July 4^th holiday. My menu will consist of lean hamburgers, potato salad, grilled veggies, and watermelon.

What will you be having?

Healthier Potato Salad Recipe

By the editors of FITNESS magazine (I modified their version slightly by omitting sweet red pepper and adding sugar)

Makes: 6 servings

Ingredients

4 medium potatoes (about 1 1/3 pounds)

2/3 cup low-fat mayonnaise (I will use an olive oil based mayo)

1 stalk celery, thinly sliced (1/2 cup)

1/4 cup chopped onion

1 tablespoon yellow mustard

1 teaspoon cider vinegar

1/4 teaspoon salt

1/4 teaspoon black pepper

1 hard-cooked egg, coarsely chopped

1 tsp. sugar (optional)

Directions

1. Wash potatoes and cut into 1-inch cubes, leaving skin on. In a covered saucepan, boil potatoes in enough water to cover for 20 to 25 minutes or until just tender. Drain well.

2. In a large bowl, combine mayonnaise, celery, green pepper, onion, mustard, vinegar, salt, and black pepper.

3. Add potatoes and egg to mayonnaise mixture. Toss lightly to mix. Cover and chill in the fridge at least 6 hours (or up to 24).

Nutrition facts (per 1/2-cup serving): 131 calories, 3g protein, 25g carbohydrate, 3g fat (0g saturated), 2g fiber

Veggie Kabobs with Herb and Garlic Marinade

Modified version from the Food Network. See original recipe here

1 cup red, yellow or green bell pepper chunks

1 cup pineapple chunks

1 cup red onion chunks

1 cup white button mushrooms

1 cup zucchini or yellow squash chunks

1 cup cherry tomatoes

Marinade, recipe follows

Wooden skewers, soaked in water for 30 minutes

Directions

Let cool and cut into 1-inch chunks. Place the vegetables in a shallow dish or container. Pour marinade over vegetables. Cover and refrigerate for 2 hours.

Preheat an outdoor grill to medium heat.

Remove vegetables from the marinade, reserving marinade. Thread vegetables onto skewers, alternating colors. Cook skewers on grill until vegetables are lightly charred all over, about 10 minutes, basting with reserved marinade and turning occasionally.

Marinade:

1/2 cup olive oil

1/2 cup lemon or lime juice

1/4 cup water

1/4 cup Dijon mustard

2 tablespoons maple syrup

2 tablespoons minced garlic

2 tablespoons chopped fresh basil leaves

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

Whisk together all ingredients in a small bowl. The marinade can be prepared in advance and held covered in the refrigerator for up to 7 days.

Some other recipes that sound delish:

Grilled Flank Steak with Avocado and Two-Tomato Salsa

Honey Chipotle Barbeque Chicken Sandwiches

Grilled Margarita Pizza

Quinoa, Black Bean and Mango Salad

Raspberry Almond Crumb Tart

Pina Colada Sorbet

And what’s a celebration without some cocktails?

Slimming Summer Cocktails

Skinnytaste Citrus Margarita

It's Sweat Pink Sunday

Happy Sunday! I hope everyone is having a great day so far!

As you know, I am a Sweat Pink Ambassador, and they are an awesome group of women. Sweat Pink was started by Jamie Walker and Alyse Mason Brill of Fit Approach, and they have been incredible at supporting the causes of their Ambassadors.

Many of these ladies are runners – and I know a lot of you can relate to them. But what impressed me most was many are runners for a cause – they sponsor or participate in races to raise money for their favorite charities. I have never been able to get interested in running – until now. Running for a cause is something I can relate to. So, I’m putting it on paper and making a public announcement – I am going to gather a group of 10, myself and nine other women, and create Team Sweat Pink, to participate in our local Susan G. Komen 5K Race, spring of 2013.

Although I do sprint intervals on a treadmill, a runner I’m not. I will be following a plan – I have plenty of time, but why wait until the last minute?

In the somewhat near future, I will be setting up a sponsor link if you wish to support our cause.

Speak of Running programs – Fit Approach has some awesome Sweat Pink running stuff you should check out. They are offering a 10% discount on the Team Sweat Pink Package - enter code: SPALoriL

If you are a female runner, you may be interested in the new Bia Sport GPS that is having a kickstarter fundraising at this time.

Ok, enough about running…..there are many other things going on in the fitness blogging world.

One particular article that I loved this week was from blogger friend Tara Burner. If you are a trainer, coach, fitness blogger or a facebook fitness page owner, you will appreciate this post.

Following Fit is having a giveaway for a pair of New Balance shoes.

And if you looking for a “not your ordinary burger “recipe – try this one from Anna Zulaica, blogger at Fit Approach.

And I will be posting a giveaway later today – Whooha!

Coming up this week: July 4^th Recipes, Nutrition tip Thursday, Fitness Friday, and a Facebook challenge with friend and author of My Think Fit – stay tuned!

Summer Fruits and Recipes

Summer is here and the eating is good! Summer would not be complete without a slice of melon or a fresh bowl of strawberries; and the prices on fresh fruits usually go down in the summer, making it a scrumptious choice for snacking.  Not only are they versatile, they are a great source of nutrition and a great pre-workout snack, providing your body with a source of fuel to power through your routine.

The following fruits are low in sugar, and nutrition powerhouses! They are great served up in their natural state but why not try some of these unique recipes as well.

eatingbirdfood.com

Strawberries:  They are actually a member of the rose family and are loaded with fiber and vitamin C. Vitamin C is necessary for growth and repair of cells in the human body. They are also a good source of potassium and magnesium which can help reduce the blood pressure which is caused by sodium.

Try this Strawberry Chia Seed Jam from EatingBirdFood

Raspberries: Helps with wrinkles, cancer prevention and PMS symptoms. The cancer-fighting properties in raspberries and blueberries come from two of their chemical compounds, ellagic acid and vitamin C. Raspberries efficiently stop undesirable damage to cell membranes and thus neutralize free radicals.

Try one of these Raspberry recipes from Experience Life

Cantaloupe: Provides more beta-carotene than any other melon. One cup of cantaloupe provides 108% of the daily value for vitamin A.  The benefits of eating cantaloupe include preserving eyesight, supporting immunity, enhancing sun protection and reducing the risk of several types of cancer. Warning: Scrub the cantaloupe thoroughly with a vegetable brush, under running water before slicing to prevent risk of Salmonella contaminating the flesh.

Try this Cantaloupe Sherbet from Health mag

Cherries: Thanks to a high level of an antioxidant called cyaniding, sweet cherries are great cancer fighters. They also contain anthocyanin, which not only improves the memory but prevents free radical damage to the body, reducing inflammation of arthritis. They contain melatonin, a hormone that regulates the body’s sleep cycles, improving sleep.

Try this Chipotle Cherry Salsa from Iowa Girl Eats

Kiwi: Contains more vitamin C than oranges and is especially effective against respiratory health problems such as shortness of breath, asthma and cough – as few as 2 a week can make a difference!

Kiwi also contains Vitamin C, which may reduce the severity of symptoms in people with rheumatoid arthritis or osteoarthritis. They are also a good source of potassium, which prevents the weakening of bones. One study demonstrated that eating 2-3 kiwi fruits a day can reduce the potential for blood clots and decrease triglycerides.

Try one of these recipes for Kiwi from Eating Well

Bon Appetite!

What is your favorite summer fruit?

Recipe/Workout Wednesday

On hot days, I love to serve a cool salad for dinner. This is a salad we get at a local restaurant; they use blue cheese, but I prefer feta.

Summer Chicken Salad

Serves 4

 

4-6 cups Lettuce Mix (I like romaine and arugula)

2 - 6 oz. Chicken breast, cooked, and chopped

½ medium Granny Smith apple (with skin) chopped

½ cup cucumber (with peel)

½ cup chopped tomato

2 tablespoon chopped walnuts

¼ cup Feta Cheese

4 tablespoons olive oil vinaigrette

Place lettuce in salad bowls. Layer with other ingredients, toss with vinaigrette.

Amount Per Serving

Calories 262.5, Total Fat 15.3 g (Sat. 3g, Poly. 7g, Mono 3.5g), Total Carbohydrate 9.8 g,  Protein    23.1 g

Nutritional info from Sparkpeople recipe counter and are approximates.

Please note that the majority of the fat are from heart healthy good fats.

For something different, try doing this as a timed workout. Perform each exercise for 60 seconds with 5 seconds rest in between.

Chili's Southwest Eggrolls made Healthier

When trying to eat healthier many people believe they have to give up their favorite restaurant meals, however, it is possible to find ways to make them healthier. I love Chili’s eggrolls, but after reading the fat/saturated fat content, I can only bring myself to eat them about once a year (if that). So I went home and made up my own, healthier version. You can do this to just about any restaurant meal that you crave. Copycat Recipes website can help you find the ingredients, and then you can find healthier substitutions for most ingredients. Sometimes its trial and error, so patience is also a key ingredient.

Chili’s Southwest Egg Rolls Healthiefied (my own version)

1 skinless, boneless chicken breast half, shredded or cubed

2 tablespoons diced red bell pepper

1/4 cup frozen corn kernels

1/3 cup black beans, rinsed and drained

2 tablespoons julienned spinach, ( I use fresh)

2 tablespoons diced jalapeno peppers

1/2 tablespoon cumin

1 tablespoon minced cilantro (more or less to taste)

1/2 cup shredded lite Monterey Jack cheese

4-5 (6 inch) whole wheat tortillas

Mix ingredients in a bowl, spoon mixture into warmed tortillas, fold ends in and roll, place folded side down on baking sheet, mist with sunflower oil (I have an pump sprayer), bake in a 425 deg. oven for 15 min. or until crisp.

I didn’t dip these into anything. However, if you want to make a version of their Avocado Ranch dipping sauce, try this recipe from Favorite Copycat Recipes

Avocado-Ranch Dipping Sauce

¼ cup fresh avocado, smashed, about half of an avocado

¼ cup sour cream (use greek yogurt to make it healthier)

¼ cup mayonnaise (use olive oil based to make it healthier)

1 ½ teaspoon white vinegar

1 tablespoon buttermilk

Dash dried dill weed

dash garlic powder

Dash black pepper

1/8 teaspoon salt

1/8 teaspoon dried parsley

1 tablespoon onion, chopped

1/8 teaspoon onion powder

Smash avocado.

Add the rest of ingredients to avocado in a small bowl and mix well.

MEMORIAL DAY RECIPES

Happy Memorial Day!

I just wanted to take a few minutes to suggest some new recipes for the Memorial Day Weekend – I hope you get a chance to spend time with loved ones!

Sweet & Savory Grilled Chicken

Source: Eating Well

INGREDIENTS

2 teaspoons light brown sugar

2 teaspoons dry mustard

1 teaspoon onion powder

1/2 teaspoon kosher salt

1/4 teaspoon white pepper or freshly ground black pepper

1-1   1/4 pounds boneless, skinless chicken breast (see Note)

PREPARATION

Combine brown sugar, dry mustard, onion powder, salt and pepper in a small bowl.

Coat both sides of chicken with the rub up to 30 minutes before grilling or broiling.

Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler.

To grill: Oil the grill rack (see Tip). Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 8 minutes per side.

To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165°F, 10 to 15 minutes total.

TIPS & NOTES

Make Ahead Tip: Store the rub in an airtight container for up to 3 months; coat the chicken with the rub up to 30 minutes before grilling or broiling.

Note: It’s difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the chicken tender—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers. If you can only find chicken breasts closer to 8- to 9-ounce each, you’ll only need 2 breasts for 4 servings—cut each one in half before cooking.

Tip: Oiling a grill rack before you grill foods helps ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.

NUTRITION

Per serving: 140 calories; 3 g fat ( 1 g sat , 1 g mono ); 63 mg cholesterol; 3 g carbohydrates; 2 g added sugars; 23 g protein; 0 g fiber; 196 mg sodium; 198 mg potassium.

Grilled Corn Salad with Black Beans & Rice

Source: Eating Well

INGREDIENTS

2/3 cup short-grain brown rice

1 15-ounce can black beans, rinsed

3 large ears corn, husked

2 medium red onions, cut into 3/8-inch-thick slices

1 green bell pepper, cored and quartered lengthwise

1 small ripe avocado

1/2 cup hot tomato salsa, preferably chipotle

1/2 cup orange juice

1/3 cup lime juice

3 tablespoons chopped fresh cilantro

1 tablespoon canola oil

3/4 teaspoon ground cumin

Salt & freshly ground pepper, to taste

Baked tortilla chips, (optional)

PREPARATION

Cook rice in a large pot of boiling salted water, until al dente, 25 to 30 minutes. Drain and rinse. Place in a large bowl, toss with beans and set aside.

Meanwhile, preheat grill.

Oil the grill rack (see Tip). Grill corn, onions and bell pepper, turning frequently, until tender and charred, 10 to 12 minutes.

Cut kernels from cobs (see Tip) and add to reserved rice and beans. Dice the bell pepper and half the onions; add to the rice mixture. Place the remaining onions in a mixing bowl. Peel and dice avocado; add half to rice mixture and half to the bowl with sliced onions.

Whisk salsa, orange juice, lime juice, cilantro, oil and cumin in a small bowl. Season with salt and pepper. Toss 3 tablespoons of the salsa mixture with sliced onions and avocado. Toss the rest with rice mixture.

Spoon rice mixture onto a serving dish and top with onion-avocado mixture. Serve with chips, if desired.

TIPS & NOTES

To oil the grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

To remove corn kernels from the cob: Stand an uncooked ear of corn on its stem end in a shallow bowl and slice the kernels off with a sharp, thin-bladed knife. This technique produces whole kernels that are good for adding to salads and salsas. If you want to use the corn kernels for soups, fritters or puddings, you can add another step to the process. After cutting the kernels off, reverse the knife and, using the dull side, press it down the length of the ear to push out the rest of the corn and its milk.

NUTRITION

Per serving: 421 calories; 11 g fat ( 1 g sat , 5 g mono ); 0 mg cholesterol; 72 g carbohydrates; 0 g added sugars; 13 g protein; 12 g fiber; 275 mg sodium; 779 mg potassium.

Farmhouse Feta Salad

Source: Clean Living Recipes, I’ll Start Monday Personal Training – Andrea Graf Nolte – you need to check these pages!

INGREDIENTS

3 tbsp red wine vinegar

1 tbsp chopped parsley

1 tsp chopped garlic

2 tsp chopped oregano

1/4 cup EVOO

6 cups salad greens

2 large red or yellow tomatoes, sliced

1 cup sliced cucumbers

1/2 cup assorted Greek olives, or black

3 oz low-feta cheese, crumbled or cubed

Combine vinegar, parsley, garlic, and oregano. Whisking continulously, drizzle in EVOO. Season with sea salt and black pepper if desired. Arrange salad greens, tomatoes, cucumbers, olives, feta cheese on serving platter. Drizzle with dressing just before serving.

 Also try: Russet Potato Salad with Mustard Dressing

Blueberry Banana Pops

Source: Clean Living Recipes, I’ll Start Monday Personal Training

Ingredients:

1 cup plain low-sugar yogurt, Greek

1 cup fresh blueberries

2 med very ripe bananas, broken into chunks

Combine ingredients into blender for about 45 seconds. Pour into wax-coated paper cups (4) and insert a popsicle stick in the center. Freeze for 4 hrs. To serve, run tap water over the outsides of the cup to release the pops.

*raspberries or strawberries can be used for variety

Also try: Red, White and Blue Cheesecakes

Strawberry Mojito

Travis London

INGREDIENTS

5 strawberries, sliced

3 mint springs

4 lime wedges

2 ounces rum

crushed ice

soda water

DIRECTIONS

Combine strawberries, two lime wedges, and mint in a large glass and crush with a muddler until strawberries are juicy; add your rum and stir gently.

Pour mixture evenly between two glasses, add ice and top with soda water.

Garnish with extra lime.

Serves two.

http://www.fitsugar.com/Strawberry-Mojito-18400305

Also try: Skinny Girl Margarita

Making Mamma Happy

Mother’s Day is this Sunday so I thought I would share some recipes that say, I love you, on a Sunday Morning.

STRAWBERRY MUFFINS

Source: Whole Living

Ingredients

1 1/2 cups sliced strawberries

1/3 cup plus 1 tablespoon sugar

1 1/4 cups all-purpose flour (spooned and leveled)

1/2 cup whole-wheat flour (spooned and leveled)

2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1/2 teaspoon ground cinnamon

1 cup low-fat buttermilk

1/4 cup light olive oil or vegetable oil

1 large egg

1 teaspoon pure vanilla extract

Directions

Preheat oven to 400 degrees. Line a standard 12-cup muffin tin with paper liners. Toss together strawberries and 1/3 cup sugar. Using a potato masher, lightly mash berries; set aside.

In a large bowl, whisk together flours, baking powder, baking soda, salt, and cinnamon. In a glass 2-quart measuring cup or a medium bowl, combine buttermilk, oil, egg, and vanilla; whisk to combine.

Make a well in the center of the flour mixture and pour in the buttermilk mixture and the berry mixture (with juice). Fold just until combined. Using an ice cream scoop, divide the batter among the muffin cups. Sprinkle the tops with remaining sugar.

Bake until a toothpick inserted in the center of a muffin comes out clean, about 17 minutes. Cool 5 minutes in the pan, then transfer muffins to a wire rack to cool completely.

CRUSTLESS SMOKED TURKEY AND SPINACH QUICHE

Source: Cooking Light

Ingredients

Cooking spray

3/4 cup (4 ounces) cubed smoked turkey ham (such as Jennie-0)

1/2 cup chopped onion

1/8 teaspoon freshly ground black pepper

3/4 cup (3 ounces) shredded Swiss cheese, divided

1 cup fresh baby spinach leaves

1 cup fat-free cottage cheese

1/2 cup evaporated fat-free milk

1/4 cup (1 ounce) shredded reduced-fat cheddar cheese

2 large eggs

2 large egg whites

1/2 cup all-purpose flour (about 2 1/4 ounces)

1 teaspoon baking powder

Preparation

1. Preheat oven to 350°.

2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add ham, onion, and pepper to pan; sauté 4 minutes or until ham is lightly browned.

3. Sprinkle 1/4 cup shredded Swiss cheese in a 9-inch pie plate coated with cooking spray. Top with ham mixture.

4. Combine remaining 1/2 cup Swiss cheese, spinach, and next 5 ingredients (through egg whites) in a large bowl; stir with a whisk.

5. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and baking powder in a small bowl, stirring with a whisk. Add flour mixture to egg mixture, stirring with a whisk until blended. Pour egg mixture over ham mixture. Bake at 350° for 45 minutes or until a knife inserted in center of quiche comes out clean.

MIXED BERRY BELLINI (non-alcoholic)

Source: Cooking Light

Ingredients

 (thawed)

1/4 cup orange juice

1 tablespoon sugar

Preparation

Place 8 champagne glasses in freezer for 20 minutes.

Combine 6 oz. frozen mixed berries (thawed), 1/4 cup orange juice and 1 Tbsp. sugar in a blender; blend until mixture is pureed, about 20 seconds. Strain berry mixture and discard seeds.

Add 1 Tbsp. berry puree to each glass and pour in enough chilled sparkling wine to almost fill glass. Garnish with fresh mint.

 Serves 8.

At the last minute I also found this recipe for Coconut Carrot Cake Pancakes from Cravings Gone Clean – and they look delish!

Blueberry Protein Pancakes

I decided to try out a new recipe for protein pancakes. After reading several recipes on other blogs, I settled on using the ingredients I usually put in my oatmeal, plus a few more. This is what I came up with. I used ripe banana, vanilla protein powder and vanilla extract instead of any sweeteners, and I found the pancakes to be just right for me.

Jim Bathie - Myrecipes.com

Blueberry Protein Pancakes

Makes 2 pancakes, 26 grams protein, 30gram carbs (approx.)

½ cup Oatmeal (Old fashioned kind)

1/3 cup Egg whites

1 scoop of Action Whey Vanilla Protein Powder (15grm protein per scoop)

1 tablespoon Gound Flaxseed

¼ of a ripe Banana

1 tablespoon Greek Yogurt (Plain)

1 teaspoon Cinnamon

1 teaspoon of good Vanilla extract

¼ cup frozen blueberries

Throw everything except blueberries in the blender and blend until smooth. Spray pan with safflower (or other) oil and get it hot like a griddle, pour half of the mixture into pan, and place a few blueberries on top. These pancakes won’t “bubble” on top like regular pancakes, so you need to watch the bottoms. When bottom is lightly brown and the pancaked is cooked halfway through, flip and cook the other side – this will also heat the frozen blueberries. When done, remove pancake and pour in the rest of the batter, repeat.

I ate these as a pre-workout snack and loved them!  Next time I may try them with cottage or ricotta cheese – this seems to be very popular on a lot of blogs and on myrecipe.com as well.

Meal Options made Easy

You don’t have to give up your favorite meals just because you’ve decided to eat healthier. The key is to overhaul the old recipes, to make them fit a healthier lifestyle. You can still use convenience (being selective) foods such as whole wheat bread (make sure the ingredients label reads “whole” and not just “wheat or grain”), or whole wheat English muffins, pitas and tortillas. Make sure that cereal has no more than 5grm of sugar per serving and limit to 1 serving.

I’ve had several people email looking for suggestions for quick meal ideas, so I decided to do a post in hopes I can make things a little easier for someone.

Breakfast

1.       Yogurt parfait with oatmeal (mix greek yogurt with your choice of fruit, sprinkle with some nuts & and 1 tsp. honey)

2.       Egg and veggie muffins

3.       Yogurt smoothie (blend yogurt, milk, frozen fruit, banana, & ice (if desired), blend until smooth.

4.       Egg and spinach wrap (scramble eggs, add some spinach until wilted, wrap in whole wheat tortilla)

5.       Whole wheat or Ezekiel English Muffin, spread with Natural Peanut Butter, add sliced bananas

6.       Cottage cheese with pineapple, oatmeal

7.       Oatmeal Protein Pancakes (here is one from Oxygen Mag)

8.       Whole grain cereal (low sugar-less than 5g per serving), with 8oz. milk  and 1 piece of fruit

Lunch

1.       Black Bean Salad

2.       Southwestern Salad

3.       Chicken/Turkey/or Tuna Wrap

4.       Chicken Pita Sandwiches

5.       Rosemary Chicken & Potato Salad

6.       Turkey Chili

7.       Turkey or Chicken Burgers

8.       Black Bean and Quinoa Burgers

Dinner

1.       Chicken Kabobs on Mediterranean Salad

2.       Chicken Fajitas

3.       Stir Fry’s

4.       Lean Hamburger with homemade potato fries

5.       Fish with Mango Salsa, or salad, or homemade potato salad or fries

6.       Lean Pork with Mashed Cauliflower, or Steamed Broccoli, Brown Rice, or Mashed Sweet Potato w/cinnamon

7.       Whole Wheat Spaghetti with Turkey Meatballs

8.       Homemade Veggie Pizza

Kids Foods

Homemade Chicken Nuggets

Baked Zucchini Fries

Healthier Mac & Cheese

Leftover Chicken Ideas   http://www.fitsugar.com/What-Do-Leftover-Roasted-Chicken-22457693

Healthy Foods Under $1.00 - for the list click here

Websites I love

Skinnytaste

The Gracious Pantry

Cooking Light

Clean Living Recipes

Clean Eating Magazine

Smoothie with Benefits

I love that it is spring here in North Carolina! All this warm weather is making me crave fruits of the seasons. When I came across this recipe, I posted it on my refrigerator – not only am I going to try it as a smoothie, but I’m going to try it as popsicles too!

No more empty calories – this pumped up smoothie packs extra protein to keep you slim and satisfied.

Smoothie with Benefits

Source: Health mag

Ingredients:

1/2 cup plain low-fat yogurt

2 cups strawberries, hulled and sliced in half

1/2 cup sliced banana

1 cup diced mango

2 tablespoons plain whey protein powder

1 tablespoon honey

1 cup crushed ice

Preparation

In a blender, combine ingredients and blend until smooth. Pour into 2 large glasses.

Benefits:

Strawberries provide vitamin C, bananas are potassium rich, and mango boasts beta-carotene.

Plain yogurt is a great source of calcium, protein, and potassium.

Honey naturally sweetens and helps your muscles recover from a workout.

Whey Protein Powder is fast absorbing, feeding your muscles after an intense workout.

Nutritional Information

Per serving: Calories 257, Fat 3g, Saturated fat 1.4g, Protein 16g, Carbs 36g, Fiber 5g, Cholesterol 32mg, Iron 1mg, Sodium 72mg, Calcium 147mg

Some of my favorites of the week and our 1st Reader Success Story!

I believe that reading about the success of others learning to live a healthy lifestyle encourages and inspires others, so I asked some of my readers to share their journeys.

This is from Kelly Meuschke

I had my first son in November of 2008, and 20 months later I gave birth to another beautiful boy :) When my youngest son was 4 months old, we had family pictures taken (on the left) and when I saw it, I didn't recognize myself!!! I had been indulging way too much, and constantly made excuses about how I 'couldn't' work out with 2 little ones. In January of 2011, I made the decision to cut out ALL junk, eat clean, whole foods and dedicated myself to working out 5-7 times per week. Within 6 months, I lost 30 pounds, 10% of my body fat, and went from a size 12 to a 4! (photo on the right taken in November, exactly one year later) It is definitely a challenge to prepare all of our healthy meals and exercise regularly with 2 toddlers, but I make it happen every day. NO EXCUSES!!! :)

Kelly is also inspiring others through her facebook page https://www.facebook.com/LivingKell  - be sure and visit her there!

I’d like to thank everyone for participating in my blog’s 1 year anniversary challenge; the challengers for their hard work and the sponsor’s for donating such wonderful prizes!

During the week I like to try and read a few of my favorite blogs; this week has been especially busy and I didn’t get to visit as many as I would have liked but I have listed a few of my favorite things from various blogs, websites and pages this week. I hope you enjoy them.

I found this daily challenge calendar by visiting Tara Burner on Pinterest. I thought it would be great for people that are looking for a way to make healthier lifestyle choices one step/day at a time.

I thought this was a great no equipment workout from Fitsugar.com

The 4’x4’ Workout  

And I am definitely going to make this Blackberry Chia Jam

from Get this in your mouth

How do you make time for yourself when the week is crammed full from one end to the other?

It’s Fitness and Food Friday!

Sometimes we just have to have a little something sweet, so you might as well make it as clean as you can. I sometimes halve these portions if I just want a little nibble. Although they look high in fat, keep in mind it’s coming from good fats. Healthy living is about moderation, so you don’t want to eat all of these in one day!

Peanut Butter Fudge Bars

from Clean Eating Magazine

4 scoops chocolate protein powder

2/3 cup flax meal

4 Tbsp. natural peanut butter

1/4 cup water

Agave nectar to taste

Instructions:

Mix all ingredients together in a bowl, adding 1/4 cup water [or less if you can manage) and agave nectar, to taste. At first, it will seem like its not enough water, but keep stirring, and it will eventually become a sticky blob of dough.

Divide the mixture into 4 equal portions and put it into separate pieces of plastic wrap, shaping them into a bar within the wrap. It’s easier to shape them by laying plastic wrap in one side of a small casserole dish, pressing the dough into the natural shape of the dish.

Put the bars into the fridge, or store them in the freezer. You can eat them chilled, frozen, or  right out of the bowl.

Calories: 284, Total fat 15g, Sat fat. 2 g, Carbs 11.5g, Fiber 6.5g, Sugars 2g Protein 29g, Cholesterol 25mg

Need Energy for that Workout?

I have had a hard time finding a decent granola on the market that isn’t loaded with sugar. I found this one in the Clean Eating magazine and love it! The sugar is natural – none added, and sunflower seeds provide great nutrients.

Simple Sunflower Seed Granola

Recipe and photo source: Clean Eating Magazine

Sunflower seeds have been shown to reduce the risk of developing asthma, high blood pressure, rheumatoid arthritis, colon cancer, diabetes and heart disease.

Serves: 12

INGREDIENTS:

3/4 cup sunflower seeds

1 1/2 cups oatmeal

1/4 cup ground flaxseed

1/2 cup dried cranberries

1/2 cup slivered almonds

1/2 cup shredded coconut, unsweetened

3 tbsp natural peanut butter

1/2 tsp fine sea salt

1/3 cup agave syrup or raw honey

1/2 tsp vanilla

INSTRUCTIONS:

Preheat oven to 300°F. Combine ingredients in a bowl and mix until evenly blended.

Press mixture in a baking pan and bake for 40 minutes.

Nutrients per serving: Calories: 234, Total Fat: 13 g, Sat. Fat: 3 g, Carbs: 25.5 g, Fiber: 9 g, Protein: 7.5 g, Sugars: 12.5 g, Sodium: 52 mg, Cholesterol: 0 mg

Nutritional Bonus:

Sunflower seeds are rich in vitamins B1 (thiamine), which supports energy metabolism and nerve function, and B5 (pantothenic acid), a necessary ingredient in the metabolism of carbs and fats. The protein in sunflower seeds also helps stabilize blood sugar levels.

Have a handful of the granola and then try this full body circuit!

30-20-10 full-body circuit:

Warmup: 100 Jumping Jacks

30 bicycle crunches

30 pushups

30 sumo squats

30 side lying tricep extensions

30 curtsy lunges

* Repeat entire circuit doing each exercise 20 times each, then repeat again doing each exercise 10 times each