10 Foods you should be eating for a healthier you

PicMonkey Collage

  1. Water – I always start any of my fitness and nutrition posts with this.  It is essential for your health!
  2. Natural Peanut Butter – Peanut butter is full of good fats!  It also has potassium, protein and fiber in it and it is a GREAT source of energy.  Not to mention, it tastes super yummy!  I used to carry a small jar of peanut butter around with me and eat a spoonful if I was craving something sweet.
  3. Non-Fat Greek yogurt – Low in calories and carbs but high in protein!  Add in some nuts and fruit and it makes a perfect, filling snack.
  4. Almonds – These little nuggets have good fats, fiber and antioxidants.  Grab a handful of these for a great snack!  (Tip:  Eat them raw or roasted for the healthiest option.)
  5. Eggs – High in protein and can be eaten so many different ways!  The recipes are endless and these things are easy to eat on the go.  We always have a bowl full of hard-boiled eggs in our refrigerator.  It makes it easy to grab and go!
  6. Blueberries – Blueberries are one of the best sources of antioxidants!  Add them to your yogurt or freeze a small baggy full for a sweet, after dinner treat.
  7. Oatmeal – Oatmeal is one of the best ways to start your day.  A cup of oatmeal contains 6 grams of protein!  Oatmeal is also full of fiber.  It is a great weight loss food and the fiber in it helps protect against high blood pressure and diabetes.
  8. Avocados – Fiber, potassium, Vitamins and good fats are all things you can find in an avocado.  So add them to your salad, sandwich or just cut one in half and enjoy!
  9. Quinoa – Fiber, fiber, fiber.  Quinoa also has proteins and amino acids and is a good source of iron, magnesium and lysine!  Prepared like rice and can be eaten with virtually anything!  Cook up some of this yummy side dish tonight and reap the health benefits!
  10. Dark Chocolate – I know…  it can’t be true.  But it is!  Dark chocolate is full of antioxidants, vitamins and minerals.  It helps to lower your blood pressure, reduces risk of stroke and increases blood flow to the brain!  (Tip: Make sure that the dark chocolate you buy is at least 70% cocoa and nothing sweeter than bitter-sweet.)

Fit Tuesday – Fat hackers

Here are 4 easy hacks to cut the FAT!

  1.  Cauliflower – You can substitute almost any carb with cauliflower.  Rice, mashed potatoes, french fries, you name it!  The next time you have a hankering for one of these high calorie foods, consider trying cauliflower in its place.  I’ve blogged a few cauliflower recipes before. Click HERE  to get inspired with some yummy and low calorie fat hacking recipes.
  2. Veggie noodles – I LOVE pasta.  I could eat it every single day.  However, pasta is not the healthiest option.  There are a TON of ways to enjoy noodles that are made from vegetables.  From Spaghetti squash to zucchini.  The opportunities are endless.  I recently purchased a veggie peeler (Find it HERE) that has changed my life and has made it easier for me to enjoy one of my favorite meals (spaghetti) as a healthier and more balanced choice.
  3. Wrap it up – As in, lettuce wraps!  Replace your bread, tortillas and pitas with plain lettuce and instantly cut fat, calories and carbs.  This is a no brainer.
  4. Water – I know, I know.  You’ve heard it a million times before.  And I have blogged about it too…  but really, there is nothing more important than this one.  Cut the high calorie beverages and sugary drinks by choosing WATER instead.  Add a little lemon, cucumber or berries if you need flavor.  Try sparkling water if you want some fizz!  Bottom line is your body needs it, so put the soda cans down and pick up a glass of clear water.

Ok beauties.  Get to hacking that fat and cutting those calories!

Fit Tuesday – SWAPS

Choosing healthier options may be easier than you think!  There are a few small habits that can make a major difference in your diet, calorie intake and overall health.  Making these small changes are the healthiest and also the EASIEST way to help jump start weight loss.  Small changes can add up to BIG results!  The next time you are having a meal, snack or drink, give these a try!

Swap This ——————->  For This

Whole milk                                                                                             Skim Milk

Sugar on your oatmeal or cereal                                                            Berries

Salted Nuts                                                                                             Unsalted nuts

Soda                                                                                                       Seltzer water

Bagel                                                                                                      English muffin

Dressed Salad                                                                                        Dressing on the side

Cream based soup                                                                Tomato based or broth based soup

Steak                                                                                                      Salmon

Flour tortillas                                                                                           Corn tortillas

Milk chocolate                                                                                         Dark chocolate

Cheddar cheese                                                                                      Goat cheese

Peanuts                                                                                                   Edamame

Sandwich with 2 pieces of bread                                                             Topless sandwich

White spaghetti pasta                                                                               Spaghetti Squash

Mashed potatoes                                                                                      Mashed cauliflower

Sour cream                                                                                               Greek Yogurt

Ice Cream                                                                                                 Frozen banana

Popsicle                                                                                                    Frozen grapes

White rice                                                                                                  Brown rice

Mayo                                                                                                         Mustard

Sugar                                                                                                         Raw honey

Canola oil                                                                                                  Extra-virgin olive oil

French fries                                                                                               Baked sweet potato fries

Chips                                                                                                         Popcorn

The possibilities are endless, you just have to think about it and make good decisions when it comes to your health.  Make your health a priority beauties!  You have to take care of that bod.

Fit Tuesday – Ground beef and spinach muffins

My husband and I bought a Paleo cookbook not too long ago and one of our FAVORITE recipes was the recipe for the ground beef and spinach muffins.  These things are so yummy and the leftovers are super easy to grab and go if you are in a rush and need a quick snack!

 

Ingredients:

3 16-ounce bags frozen chopped spinach, defrosted
1/2 tablespoon coconut oil
1/2 medium onion, diced (about 1/2 cup)
1 1/2 pounds ground beef
2 cloves garlic, minced (about 2 teaspoons)
3 large eggs

Salt & Pepper to taste

Directions:

1. Preheat the oven to 375 F.

2. Defrost the spinach.  Remove excess water from the defrosted spinach.  You can do this by squeezing the spinach between your colander and another bowl that fits inside the colander.  Also you can try squeezing individual handfuls of spinach to try and get the remaining water out.  You should have around 4 or 5 cups of spinach when you are done here.

3. Add coconut oil to a large skillet and melt over medium heat.  Add the onion into the pan and saute until tender and translucent.

4. Add the meat into the pan.  Break up lumps.  Add your garlic, salt & pepper.  Cook until the meat is browned.  Stir in your spinach and make sure it is fully combined with the meat.

Set this aside to cool for about 15 minutes.

5. Whisk the eggs.  When the meat & spinach are cool, add the eggs to them and blend well.  The best way to get this fully blended is to use your hands.

6. Place muffin papers in a 12-count muffin pan.  Pack the meat/spinach mixture into a 1/2 cup measuring cup and transfer it to the muffin pan.  Use your hands to pack it down tightly into the pan. It will be slightly mounded on top.

7. Bake for 40 minutes or until the tops of the muffins are lightly browned.

SUPER BOWL SUNDAY!

Although my team is not in the Super Bowl…  I shall still partake in the festivities of Football watching, beer drinking, game day food eating, Puppy Bowl watching and crazy overpriced commercial spot hilarity.  Can I get an AMEN?  So fire up your grills and preheat your ovens beauties!  It’s time to get cookin’.  The game will be on soon!  Below, are my two FAVE game day recipes.  Chicken wings are a staple but make sure you check out the Chicken & waffles too!  Yuuuummmmmmmmy!!!!

http://www.myrecipes.com/recipe/chicken-wings-with-blue-cheese

Chicken Wings with Blue Cheese Dip

Ingredients

DIP:
4 ounces crumbled blue cheese
3/4 cup mayonnaise
1/4 cup sour cream
1 tablespoon red wine vinegar
1 tablespoon lemon juice
1/4 teaspoon garlic powder
Salt and pepper
WINGS:
1/4 cup ketchup
1/4 cup hot sauce (such as Frank’s RedHot)
1/3 cup red wine vinegar
1 tablespoon spicy brown mustard
1 tablespoon Worcestershire sauce
1 teaspoon onion powder
1 teaspoon garlic powder
1 tablespoon sugar
4 tablespoons unsalted butter
3 pounds chicken wings, tips removed, wings separated at joints

Preparation

1. Make dip: In a bowl, combine blue cheese, mayonnaise, sour cream, vinegar, lemon juice and garlic powder, stirring well. Season with salt and pepper. Cover and chill for 2 hours.

2. Make wings: Preheat oven to 450ºF. Line a large rimmed baking sheet with foil. Place a large cooling rack on top of sheet and mist with cooking spray.

3. In a small pan, combine ketchup, hot sauce, vinegar, mustard, Worcestershire sauce, onion powder, garlic powder, sugar and butter. Cook over low heat, stirring, until well combined and smooth. Pour into a bowl and let cool.

4. Pour 1/4 cup of sauce into a small bowl; cover and set aside. In a large bowl, toss wings with 1/2 cup sauce until coated. Place wings on rack. Roast for 10 minutes, then brush with more sauce. Roast 10 minutes longer; brush with more sauce. Turn wings over, brush with sauce and roast 10 minutes. Brush with more sauce and roast for a final 10 minutes.

5. Remove wings to a large bowl and toss with reserved sauce. Serve with blue cheese dip on the side.

 

Chicken & Waffle Sliders…. Have Mercy!

{Game Day Eats} Chicken & Waffle Sliders

Ingredients

  • frozen mini waffles
  • chicken tenders, cooked
  • {real} maple syrup
  • toothpicks

Instructions

  1. Slice your cooked chicken fingers into 3-4 pieces each. Break your cooked mini waffles apart.
  2. Sandwich 1 piece of chicken between 2 mini waffles. Secure with a toothpick. Drizzle with maple syrup and serve warm.

Notes

Cook up as many waffles and chicken fingers as needed. As a rule of thumb, 1 chicken finger will get you about 3-4 sliders.
Now get to it and ENJOY!

Fit Tuesday – Cauliflower

Eating healthy is a choice….  and a VERY hard one if you like potatoes as much as I do.  Baked potatoes, french fries, mashed potatoes…  I like them any way and every way!  I have found my substitution to overloading on potatoes.  Cauliflower!!!!  Below are two AMAZING recipes for you to try.  These two recipes have helped me kick my potato habit and ultimately helped me live a healthier lifestyle.


 

Cauliflower Mash

Ingredients:

  • 1 large head of cauliflower
  • 1/4 cup of almond milk
  • 1 Tbsp coconut oil
  • 1 head of Garlic, minced
  • Fresh chives, chopped
  • Salt & Pepper

Directions:

  1. Cut cauliflower into florets.
  2. Boil cauliflower until completely tender. (About 12 minutes)
  3. Melt coconut oil
  4. Add cauliflower, coconut oil, almond milk into a mixer (can use a blender if you do not have a mixer)
  5. Blend and add your garlic, chives, salt & pepper until it meets your taste!
  6. Serve immediately while hot

 

Roasted Cauliflower

Ingredients:

  • 1 large head of cauliflower
  • 2 garlic cloves, minced
  • 1 Tbsp lemon juice
  • Olive oil
  • salt & Pepper to taste

Directions:

  1. Preheat oven to 400F
  2. Oil a large baking sheet
  3. Cut cauliflower into florets.
  4. Toss florets with the minced garlic, lemon juice and olive oil. (I put it all into a large baggie and shake until the florets are covered)
  5. Spread the florets out into a single layer on your baking sheet and sprinkle with salt and pepper.
  6. Cook in the oven, uncovered, for approximately 30 minutes.  You want the top to be slightly brown before you remove them.
  7. Serve immediately!

I LOVE these with a little ketchup.  They taste like french fries!