Wednesday, November 28, 2018
This is super simple to make! You can spice it up with any other spice you like too (cinnamon, nutmeg, pumpkin spice or any of my fave Flavor God sweet seasonings too! For more servings just multiply the recipe accordingly
1 cup unsweetened almond milk
1 tbsp unsweetened cocoa powder
Stevia (Depends on your liking for amount. I use 2 packets per cup)
Add the cocoa powder to a large cup with a little bit of water. Mix it up until well blended then microwave it for about 30 seconds.
Add the almond milk, mix well again and microwave it for about 30 seconds again. The time really depends on how hot you want it and how powerful your microwave is!
When done, take it out, add the stevia and enjoy. I love whipped cream so I add a tiny bit to the top and it’s perfect for chilly days like the ones ahead
Notes: Any milk Can be substituted for the almond milk and any sweetener may be substituted for the stevia BUT almond milk and stevia are the best choices for calorie, sugar and carb control
For those on special diets, this is a vegan, gluten free, low calorie, dairy free recipe
Tuesday, November 20, 2018
Messy hair, tired eyes but don’t care! What I DO care about though, is feelin’ good! And green tea helps me do that, especially after a late night out
It’s part of my morning routine after my ACV shot & warm water with lemon. And in the colder months, my afternoon pick me up too
So many benefits to drinking it, not to mention the little boost the caffeine gives you
Below are just a few of them! Pretty sure after reading them you’ll be incorporating it into your daily routine also! You’d seriously be foolish not to!
I buy mine in a box of 100 and it’s green tea + matcha, another very beneficial herbal tea ingredient that I’ll be blogging about next so stay tuned. But in the meantime, here are some of the many benefits of green tea alone
Green tea is loaded with polyphenol antioxidants, including a catechin called EGCG (Epigallocatechin Gallate). These antioxidants have various beneficial effects on health including helping prevent various types of cancer (i.e., breast, prostate & colorectal), fight cell damage & reduce inflammation
Green tea contains less caffeine than coffee, not making you jittery, but enough to produce an effect and provide more stable energy. It also contains the amino acid L-theanine, which can work together with caffeine to improve brain function. L-theanine increases the activity of the inhibitory neurotransmitter GABA, which has anti-anxiety effects
Green tea has been shown to boost physical performance, metabolic rate & fat burning in the short term, although not all studies agree & confirm. It has also been shown to reduce fat in the abdominal area, the most dangerous place to carry excess weight & fat. This varies by individual but it’s yummy & good for you so whether it really does this or not, it’s definitely worth it anyway
Green tea has bioactive compounds that can have various protective effects on the brain. They may reduce the risk of both Alzheimer's & Parkinson's, the two most common neurodegenerative disorders. Studies show that catechin compounds in green tea can have various protective effects on neurons in test tubes & animal models, potentially lowering the risk of Alzheimer's & Parkinson's
Green tea contains catechins that may inhibit the growth of bacteria & some viruses, including influenza. This can lower the risk of infections & lead to improvements in dental health, a lower risk of cavities & reduced bad breath
Green tea has been shown to cause mild reductions in blood sugar levels & improve insulin resistance in several studies, hence helping lower the risk of developing type 2 diabetes.
Green tea has been shown to lower triglycerides in the blood as well as total and LDL cholesterol. It has also been shown to dramatically increases the antioxidant capacity of the blood, protecting the LDL particles from oxidation. Studies show that, because of this, green tea drinkers have a lower risk of cardiovascular disease
***See Healthline.com for more detail and additional benefits of green tea
Thursday, October 11, 2018
These are amazing! Zucchini Grilled Cheeeeeeese! Delicioussssss! And low carb!
2 c. grated zucchini
1 large egg
1/2 c. freshly grated Parmesan
2 green onions, thinly sliced
1/4 c. cornstarch
Freshly ground black pepper
Vegetable oil, for cooking
2 c. shredded Cheddar
Squeeze excess moisture out of zucchini with a clean kitchen towel. In a medium bowl, combine zucchini with egg, Parmesan, green onions and cornstarch. Season with salt and pepper.
In large skillet, pour enough vegetable oil to layer the bottom of the pan.
Scoop about 1/4 cup of the zucchini mixture onto one side of the pan and shape into a small square.
Repeat to form another patty on the other side.
Cook until lightly golden on both sides, about 4 minutes per side.
Remove from heat to drain on paper towels and repeat with remaining zucchini mixture.
Wipe skillet clean.
Place two zucchini patties in the same skillet over medium heat.
Top both with shredded cheese, then place two more zucchini patties on top to form two sandwiches.
Cook until the cheese has melted, about 2 minutes per side.
Repeat with remaining ingredients. Serve immediately.
Wednesday, September 5, 2018
Monday, August 20, 2018
2 pints of egg whites
2 cups steamed broccoli
1/2 cup shredded cheddar cheese
1/2 cup chunky salsa of your choice
No salt seasoning if your choice
Smoked paprika (optional)
Non stick cooking spray
12 count muffin tin
1. Preheat oven to 375 degrees
2. Spray muffin tin with non stick cooking spray
3. Pour egg whites into it leaving a small amount of room in each one for other ingredients
4. Add broccoli. I buy frozen broccoli, steam it and have it ready to go in the fridge
5. Sprinkle cheese on top
6. Add about half to a full teaspoon of salsa
7. Sprinkle seasoning and smoked paprika on top
8. Bake until golden brown. Test them before removing them. If they come out of the tin while and are fully cooked all the way around, they are ready to go. I like my eggs very well done so I wait until they are very golden brown.
9. Let cool and enjoy! I eat them cold but you can reheat in the microwave if you wish. I sometimes add a slice of baked sweet potato on top OR you can bake them with the sweet potato on the. Ittom, adding it before you add the egg whites to the tin. TONS of options with these
Tuesday, August 7, 2018
Saturday, July 28, 2018
Food Swaps! They’re so important to learn when it comes to getting HEALTHY and this Shrimp Scsmpi comparison is one of my faves!
Low Carb vs High Carb! Comparing Zucchini Noodles & Pasta - Shrimp Scampi recipe included also ⬇
A simple swap can make ALL the difference in your carbs! I love pasta but rarely do I just have it. Most typical pasta plates look like the right pic (around 2 cups pasta) and 88+ grams carbs
On the left is what I usually do! There's around 6 oz of zoodles (about 3+ cups) which is only 10 grams of carbs. This means more volume for less cals. It's important to remember though that carbs are NOT bad - You NEED them! Just be mindful of portion sizes when meal planning depending on your goals AND the types of carbs you eat! Pasta tends to be very heavy, causes bloat and raises insulin leading to cravings
Quick Shrimp Scampi
3-4 zucchini squash
2 bags raw peeled shrimp (about 400 g each)
1-2 cloves of garlic (preference)
1 tsp salt
1 tsp garlic powder
1 tsp crushed red pepper
juice of 2 lemons
2 tbsp butter OR 1 tbsp coconut or olive oil
Use a vegetti or similar to spiralize the noodles. Put zucchini noodles into a colander and salt liberally let sit for 20 minutes (very important!) After 20 minutes, rinse and pat dry with a paper towel
Melt butter/oil and the 1-2 garlic cloves in a skillet or saute pan. Saute noodles over med-high heat for 4-5 minutes. Remove from heat and set aside.
Sautee shrimp in butter/oil then add spices + lemon juice and simmer until cooked through (usually no more than 5 mins). Add on top of zoodles. Garnish with fresh parsley and parmesan cheese if desired and ENJOY 😋
Tuesday, July 17, 2018
Spaghetti Squash Lasagna
Because we ALL love lasagna but not the ton of carbs that come with it. So here’s a clean and healthy solution. The carbs and sugars will vary depending on the marinara you choose but an estimate is below
Prep Time 15 mins
Cook Time 1 hr 17 mins
Total Time 1 hr 32 mins
Servings 4 Servings
1 small spaghetti squash (approx. 3½ to 4 lbs.)
Nonstick cooking spray
4 cups all-natural marinara sauce
3 cups part-skim ricotta cheese
1 cup grated Parmesan cheese
¼ cup finely chopped fresh basil (optional)
1. Preheat oven to 375° F.
2. Line large baking sheet with parchment paper. Set aside.
3. Cut spaghetti squash in half lengthwise. Remove seeds and membrane.
4. Place spaghetti squash, cut side down, on baking sheet. Bake for 40 to 45 minutes, or until tender.
5. Reduce oven temperature to 350º F.
6. Scrape spaghetti squash flesh into stringy noodles.
7. Lightly coat 4-quart baking dish with spray.
8. Evenly layer half spaghetti squash, half marinara sauce, and half ricotta cheese in baking dish. 9. Repeat with second layer.
10. Evenly top with Parmesan cheese.
11. Bake for 30 to 32 minutes, or until golden brown and bubbly.
12. Garnish with basil if desired.
Portion Fix Containers
Via Team Beachbody
Wednesday, July 11, 2018
LOVE mason jar salads! And this is one of my faves because I love the quinoa in it! Keeps me full and that takes care of that carb craving
Prep Time 20 mins
Cook Time 0 mins
Total Time 20 mins
3 Tbsp. balsamic vinegar
2 Tbsp. fresh lemon juice
1/2 tsp. raw honey (or pure maple syrup)
1 tsp. Dijon mustard
1 Tbsp. + 1 tsp. olive oil extra virgin
2 cups cooked quinoa
4 cups sliced cucumbers
4 cups halved cherry tomatoes
3 cups grilled chicken breast boneless, skinless, sliced
1/2 cup crumbled feta cheese
To make dressing, combine vinegar, lemon juice, and honey in a medium bowl; whisk to blend.
Add mustard; mix well.
Slowly add oil while whisking; mix well. Evenly divide dressing between 4 one-quart Mason jars. Set aside.
Evenly layer quinoa, cucumbers, tomatoes, chicken, and cheese on top of dressing in jars.
Serve immediately or cover and refrigerate for up to 3 days. Shake before serving.
Variation (Add 1 green container per serving): Add 4 cups fresh baby spinach.
Saturday, June 30, 2018
Lemons are vitamin C rich citrus fruits that enhance your beauty, by rejuvenating skin from within bringing a glow to your face. One of the major health benefits of drinking warm lemon water is that it paves the way for losing weight faster, thus acting as a great weight loss remedy.
Lemon Water Flushes Out Toxins And Is Extremely Beneficial For The Body
Warm lemon water serves as the perfect ‘good morning drink’, as it aids the digestive system and makes the process of eliminating the waste products from the body easier. It prevents the problem of constipation and diarrhea, by ensuring smooth bowel functions.
Nutritional Value Of Lemons
A glass of lemon juice contains less than 25 calories. It is a rich source of nutrients like calcium, potassium, vitamin C and pectin fibre. It also has medicinal values and antibacterial properties. It also contains traces of iron and vitamin A.
Lemon, a fruit popular for its therapeutic properties, helps maintain your immune system and thus, protects you from the clutches of most types of infections. It also plays the role of a blood purifier. Lemon is a fabulous antiseptic and lime-water juice also works wonders for people having heart problems, owing to its high potassium content. So, make it a part of your daily routine to drink a glass of warm lemon water in the morning and enjoy its health benefits.
16 Health Benefits Of Drinking Warm Lemon Water
- Lemon is an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies
- Lemons contain pectin fibre which is very beneficial for colon health and also serves as a powerful antibacterial
- It balances to maintain the pH levels in the body
- Having warm lemon juice early in the morning helps flush out toxins
- It aids digestion and encourages the production of bile
- It is also a great source citric acid, potassium, calcium, phosphorus and magnesium
- It helps prevent the growth and multiplication of pathogenic bacteria that cause infections and diseases
- It helps reducing pain and inflammation in joints and knees as it dissolves uric acid
- It helps cure the common cold
- The potassium content in lemon helps nourish brain and nerve cells
- It strengthens the liver by providing energy to the liver enzymes when they are too dilute
- It helps balance the calcium and oxygen levels in the liver In case of a heartburn, taking a glass of concentrated lemon juice can give relief
- It is of immense benefit to the skin and it prevents the formation of wrinkles and acne
- It helps maintain the health of the eyes and helps fight against eye problems
- Aids in the production of digestive juices
- Lemon juice helps replenish body salts especially after a strenuous workout session
Packed with all the goodness, make it a point to begin your day with a glass of warm lemon water. Its cleansing and healing effects will have positive effects on your health in the long run. However, it is very important to note that when lemon juice comes directly in contact with the teeth, can ruin the enamel on the teeth. Hence, it is advised to consume it diluted and also rinse your mouth thoroughly after drinking lemon juice.
Via Food Matters