Tuesday, March 3, 2015

March is National Nutrition Month!

We're excited about National Nutrition Month! There are tons of ideas,tips,facts,recipes and activities out there on the web that can make national nutrition month last all year round! Here are some favorite tips to help bite into a healthy lifestyle!

-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.

-Boost flavor.
  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

Replace Salt with Herbs!



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!

Thyme-
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

Energy Boosting Breakfast Ideas...







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!

-Breakfast BLT
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

Sweet Potato,Kale and Shrimp Skillet...


Prep time: 10mins
Cook time: 20mins

Ingredients: 
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
Salt

Instructions:
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!!

Tuesday, February 3, 2015

Delicious Flavored Water Recipes

We all know that sodas and juices are jam packed with sugar,we also know how water can sometimes be boring...not anymore,here are some delicious flavored water recipes!

Lemon and Blueberries
Strawberries and Mint
Cucumber,Lemon and Mint
Orange and Pineapple
Ginger and Lemon
Watermelon and Mint
Kiwi and Strawberry
Cucumber and Lime
Lemon and a pinch or Cayenne Pepper
Blackberry and Ginger
Thyme and Blackberries
Strawberry and Basil

The list goes on and on which means there's no excuses for not drinking enough water!

*When using herbs crush or chop for best flavor,when using citrus chop or cube and when using berries crush for flavor*

Fresh delicious flavored waters will always be remembered when served at dinners and parties as well. No one ever leaves a party saying "that was a really delicious soda"-said no one ever haha

                                 Share your favorite flavored water recipe with us!!

Tuesday, January 20, 2015

Developing Healthy Habits for Kids!

Helping children develop healthy habits will have a very beneficial effect that can last a lifetime!
Here are some tips to help making those new adjustments into positive habits!

-Keep things positive. Kids normally don't respond well to words like "no" and "I can't" so try saying all the things they can do and eat. Praise success,this will help build a good body image.

-Make a game out of reading labels. Finding the ingredients and the terms that are healthy to eat compared to the ingredients that are not,can help them stay conscious of what it is that they're eating and make healthy decisions even when not at home.

-Limit TV,Computer and Video Game time. Lengthy periods of time in a zoned out state increases snacking. Shoot for a 2hrs a day max and by not rewarding more tv time for a job well done,reward in other ways.

-Be a role model,making healthy choices for yourself will be noticed by the kids. It will send a positive message and let them know that you,yourself,take health seriously.

-Be active,make physical activity a priority for the whole family. Try many different activities and see which one is liked the most.

-Stay involved,teach them how to read BMI and cholesterol levels and begin monitoring them and talk about family health issues,make family outings to farmers markets and local farms etc.

                                      Remember,Healthy Living Can Be Fun! Live Healthy Ever After!

Tuesday, January 13, 2015

New Year Motivation Tips!


We've all done it,jumped on the healthy band wagon at the beginning of the New Year! Sometimes easy to start but hard to stick with! Here are some tips to motivate us to start and stick with it!

-Set small measurable goals.Try adding leafy greens to two meals a day and five servings of fruits/veggies and of course drink more water!

-Try new foods. Sticking to the same healthy meal will get boring after a while. Search for new recipes online,cookbook,magazines. There are so many out there! I personally like to follow healthy foodies on instagram and try their recipes or i'll find a new favorite veggie,spice etc and look up recipes that use them.

-Write it all down! Write down goals,feelings,exercise and food. It really helps keep track of everything and lets us check in with ourselves.

-Get enough sleep. Sleep and rest is key for sticking to goals. It keeps our energy levels up and makes forming habits more easier when our sleep is on a schedule!

-Keep healthy food choices on hand and stocked. Waiting til we're down to one apple makes it that much easier to reach for the chips in the pantry. Making the weekly trip to the local farmers market will be habit thats actually fun!

-Plan ahead. Grab a healthy snack for the road if you'll be out of the house for a few hours,that keeps the metabolism going and keeps you from feeling starved before the next meal. If you'll be going out to eat,try looking up the menu online beforehand so that you can make the healthier choice when at the restaurant.

-Team up. Find friends and family members that have the same goals as you. Having a support system is great to lean on when it feels like sabotage is around every corner.

- Don't get down on yourself. Slip ups happen,its life. Don't let set backs derail the goals you've set,move on and keep going!