Tuesday, March 24, 2015
Tomatoes,Arugula and Feta Pasta Salad!
A quick cold salad is the best go to quick meal and a potluck favorite!
Top that with HEALTHY ingredients and you can't go wrong!
-6oz of uncooked wheat penne pasta
-2 tbsp of olive oil
-1 tbsp of cider vinegar
-1 tbsp of minced garlic
-2 cups chopped tomatoes
-3oz crumbled feta
-2 large handfuls of arugula
Cook pasta according to the directions on the package. Combine all ingredients,except the feta and arugula,in a large mixing bowl. Once cooked,drain and transfer into a large mixing bowl,toss well. Cool pasta in refrigerator for 2-3hr or overnight.Add arugula and feta just before serving.
Tuesday, March 17, 2015
In honor of Women's History Month as well as National Woman's Day a list of great health tips for women to read about. Remember knowing your own body and finding what works for you is the BEST thing one can do for themselves. If you're in need of a first step or a reason to get back on track this list can make taking that step a little easier.
Nutrition to ease PMS symptoms:
-Avoid Trans Fat,refined sugar and salt. Sugar worsens mood and salt helps retain water,bloating.
-Cut out caffeine and alcohol. Both have been proven to worsen symptoms during this time.
-Add essential fatty acids to your diet. Omega-3 fatty acids help significantly reduce cramps.
-Limit red meat and egg yolks,as they can cause inflammation. Try to stick to eating veggies,nuts and seeds,it may help with pms symptoms.
Add Fiber to Diet!
Fiber helps with more than just the digestive system,it can dramatically reduce the risk of heart disease,stroke and diabetes. Fiber also improves skin and can help with losing weight and maintaining a healthy weight.
-Great sources of fiber include whole grains,wheat cereals,barley,flax seeds,oatmeal,beans,nuts,carrots,celery,tomatoes and fruits such as berries,apples,citrus fruit and pears!
-Replace white rice,bread,pasta with Brown rice,bread,pasta and other whole grain products.
-By regulating your blood sugar levels,fiber can help maintain your body's fat burning capacity and avoid insulin spikes that leave you drained and craving unhealthy foods.
-Vitamin D. You can get plenty of Vitamin D from 30mins in direct sunlight and or food supplements. Salmon is a great source of vitamin D,shrimp,eggs and cod are other great sources!
-Magnesium. Leafy green vegetables,summer squash,broccoli,halibut,cucumber,green beans,pumpkin seeds,flax seeds,sunflower seeds and sesame seeds all have high amounts of magnesium!
-Calcium. Dairy Products,leafy green vegetables,oatmeal,cabbage,grains,tofu and sea vegetables.
Keeping ourselves healthy and sharing the knowledge to the women around us is a great way to empower and encourage each other to KEEP GOING with any goals we may have big or small!
Happy Women's History Month!!
Tuesday, March 10, 2015
Make National Nutrition Month fun with these simple,active games for outdoor play and also a few indoor learning games!
Game: Band-Aid Tag
Game: Vegetable/Fruit Tag
Game: Tunnel TagGo outside with your kids and have them close their eyes, as you fill a paper bag with items from the backyard. Gather pine cones, leaves, rocks, pebbles, flowers, etc. Have your children reach in the bag, pull out an object and hunt for a similar one in your yard. Continue until each item from the bag has a match.
Game: Scavenger HuntWhat the game teaches: Problem-solving, teamwork.
Tuesday, March 3, 2015
-Hide your weakness.
If you see it you will eat it. If you don't see it,you will still eat it-but not so much. Keeping our favorite snacks,soft drinks or junk food around,especially in plain site enables cravings. Not having them around wont necessarily stop the cravings but it will be out of site out of mind,as in out of mouth.
Trick the mind into feeling of like it's indulging by adding herbs and sodium free spices to your everyday meals. A recent study shows,adults who dressed up meals with spices consumed 1000 mg less of their regular daily sodium intake. (that's more salt than 5 bags of doritos!)
-Set reminders about health eating.
In this day and age with so much going on in work life,real life,social media life etc its easy to forget and lose focus on personal goals....like healthy eating. Thanks to the magic of technology we can set timers,reminders,text,emails to ourselves as friendly reminders to stay on track!
-Always eat breakfast.
Skipping breakfast not only slows down the metabolism but also makes you even more hungry by the afternoon,leading to bingeing and or constant snacking (most likely not healthy snacking either) So every morning allow enough time to have breakfast,the feeling of feeling full is more effective when meals are given time to taste and register in the brain that the stomach is full.
-Get enough sleep.
ZZZZzzzzzz,get plenty of it! Enough rest keeps our minds sharp and clear! When we're tired we snack on sugary foods to help keep us "awake" so having enough keeps us from being dependent on junk food.
Stay tuned for even more tips.facts and recipes on healthy eating during
National Nutrition Month and every month!
Thursday, February 26, 2015
Many of us are looking to cut back on certain things in our diet,sugar,starches and processed food (junk food) but another ingredient found in our favorite dishes that can,when consumed often,lead and or contribute to health issues,is SALT.
So if you're a lover of the salt,here are some Delicious herbs with bold flavors that can easily help replace salt and help reduce your salt intake! Bold flavors=less salt.
Basil- This little green guy can be liven up any salad,pizza,sandwiches and pastas!
Pairs perfectly with vegetables and chicken with a really bold flavor. Use sparingly,to say that its bold is a bit of a understatement.
Chives- We all tend to sprinkle salt over our potatoes,soups and meats but try chopping up some Chives,so tasty,not to mention it has some powerful antioxidants and again the more flavor thats tasted in a meal the less likely we'll need to use salt.
Dill- This powerful little herb is a seafood dish' best friend so DILL with it! haha
These are just the tip of the iceberg when it comes to flavorful herbs!
What are some of your favorite and bold herbs??
Tuesday, February 17, 2015
Breakfast really is the most important meal of the day,it sets the tone for the remainder of our day. If we begin everyday with a protein rich meal we're more likely to stay energized as well as choose healthier meal options,aka no more snacking on junk food or at least significantly reduce the craving to snack!
Here are some quick and easy energy boosting breakfast ideas:
-Cinnamon Cottage Cheese with Sliced Apple
3/4 cup of cottage cheese sprinkled with cinnamon over diced apples. Delicious,quick and contains over 25g of protien!! wow!
-Quinoa Yogurt Parfait
Quinoa is a whole grain with one of the highest protein content,so it works perfectly with a energy boost breakfast! Layer a 1/2 of cup of quinoa with 6oz of nonfat yogurt and a chopped apple,topped with cinnamon for a sweeter taste! This small but mighty meal has 20g of protien!
Whole grain english muffin,each slice topped with low fat mayo,canadian bacon (or turkey bacon) plenty of lettuce and a slice of tomato! That's 16g of protein in that little breakfast sandwich!
-Spinach Cheese Eggs Scramble
Saute three handfuls of spinach,then add a whole egg mixed with 2 egg whites. Sprinkle with cheese and scramble away! Pairs nicely with a half of grapefruit! 29g of protein
What are some of your favorite energy boosting breakfast tips?
Tuesday, February 10, 2015
Prep time: 10mins
Cook time: 20mins
2 tbsp olive oil
1/2 cup diced onions
Red Pepper Flakes (to taste)
2 minced garlic cloves
2 cups of fresh shrimp
2 cups of diced sweet potatoes
3 coarsely chopped kale leaves
Ground Black Pepper
In a saucepan,add the extra virgin olive oil over medium heat.
Add onions and red pepper flakes.
Cook until onions are soft and golden.
Add garlic and cook for about 30 seconds.
Add sweet potato and cook until soft. About 10-15mins. In case you need,add a few tablespoons of water to help steam the sweet potato.
Add shrimp and cook for 2-3 minutes,or until they turn pink.
Turn the heat to low and add kale,stirring until wilted.
Season to taste with salt and pepper.
This recipe is extremely delicious!!