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
Monday, June 11, 2018
Who says you can’t enjoy sumner, stay in shape and have an adult beverage too 🍸🍹🥃? Here are some of my faves
And remember, I don’t condone diet sodas, energy drinks, etc BUT it’s ok once in a while, just like anything else (i.e., 🍩🍔🌮🌭🍟🍦🍭🍫). I usually opt for plain soda water in my drinks but below are some other options too
Opting for diet sodas lowers the sugars, which is what makes cocktails so high in calories so you’re swapping one evil 😈 out for the other but it’s ok 😉. Soda water when you can & when you can’t, enjoy one or two w/ diet & call it a day .
Here ya go:
Tequila (duh!), soda water, fresh squeezed lime , a packet of stevia & ice. Most bars & restaurants use agave but by adding stevia instead it’s only about 75-100 cals & 5 grams of sugar vs over 500 calories & 40+ grams of sugar in the reg margs
🥃Rum & Diet Coke🥃
Run, Diet Coke or Pepsi & ice. That’s it. Same as rum & coke but about 150 fewer calories & 25 or fewer grams of sugar
🍸Diet Red Bull & Vodka🍸
Diet Red Bull, vodka & ice. Yes, I know, an energy drink. No they aren’t good for you, but neither is diet soda, dessert, bacon, etc. Once in a while AND moderation (1 not 5 lol) won’t kill you & if you’re going out when you’ve had a long day & you’re tired, this will help
Rosie’s like juice OR simple syrup, vodka or tequila & ice. That’s it, guilt free, clean & about 150 cals
Vermouth & gin with an olive & that’s it! Only about 175 calories & minimal sugars from the alcohol
Soda water, sugar, muddled mint leaves 🌱 & 🍈 like. About 160 cals & 10-15 grams of sugars depending on the amount of sugar added. Ask for lightly sweetened
Grapefruit juice, soda, lime 🍈 & ice 👌🏼. Simple & easy & only about 160 calories. Skip the sugar around the rim to minimize sugars & cals
Bourbon w/ a splash of bitters for flavor & ice + a bit of sugar IF desired only
Just soda, vodka & fresh squeezed lime 🍈. Less than 100 cals
Only 90 cals! Less than wine 🍷 & most mixed drinks
🍸Gin & Tonic🍸
Like the name says, just like the name says
Wednesday, June 6, 2018
Lately I’ve been getting many messages about my upcoming group teaching this INCREDIBLE new program so I thought I’d share & tell you guys ALL about it
Yes I’m a firm believer in the program I’ve been using to get where I am BUT this program is what’s really helped me understand emotional eating & why it’s something that’ll keep creeping back into our lives if we don’t get a handle on it
So read below! I teach you the program & walk you through it EVERY step of the way!
📌You will learn directly from Ilana Muhlstein. A Registered Dietitian with a Masters in Nutrition. I will also be coaching you in my private 2BMindset Group daily, checking in with you, keeping you accountable & giving you extra info. If you get the program, my group & my coaching is FREE
📌Ilana lost 100lbs using her methods
📌She has worked for 15+ years in her private practice & at UCLA helping her clients have a healthy relationship with food and lose weight naturally, no gimmicks, no pills, no eliminating foods or food groups
📌The program is essentially like having 20+ private sessions with her which would cost thousands to learn her methods
📌You learn her core principles to nutrition, how she breaks down meals, food groups, positive mindsets and how that leads to effective weightloss and most importantly, maintenance
📌You learn how to effectively grocery shop, eat out at restaurants, 🎉parties, while traveling, etc without having to eat tiny meals. She teaches how to eat more & be satisfied yet still lose/maintain
📌The program helps with understanding plateaus, why the scale ⚖️ goes up & down, why we emotionally eat vs eat for hunger
📌It’s family 👨👩👧👦 friendly, vegan, vegetarian, diabetic friendly, etc. ANYONE can do this & benefit from it
📌 Includes TONS of easy recipes that aren’t only healthy but delicious too. Plus I add TONS more in my private group along w/ sample meal plans, snack ideas, daily fitness tips, nutrition tips, TONS of workout options (optional but suggested for 🤪 sanity), daily check ins & more
If you think you’d be interested in joining me, send me an email at firstname.lastname@example.org! Limited spots available
Friday, May 25, 2018
-- 4 Bell Peppers (any color)
-- 1 lb. Jennie-O lean or extra lean ground turkey (plain, taco or Italian flavor)
-- 2 cups of marinara sauce (homemade or your fave in a jar!)
--1 chopped onion (optional)
-- 1 cup rice or quinoa (optional)
--2 tablespoons of garlic
-- 1/2 cup shredded cheese or 4 slices of cheese (provolone or mozzarella)
1. Begin by rinsing and hollowing out your bell peppers. Try to use bell peppers that are large and round so they can sit well in a glass baking dish. After they're hollowed out, you can either bake them on a cookie sheet for about 20 minutes at 400 degrees to soften them up OR boil them. If you boil them, you'll need a large pot. Place them in the large pot covered in water. Bring water to a boil and let the bell peppers soften in the water for approximately 15 - 20 minutes. Once they are done, remove them from the water and place them in a square glass baking dish. For me, baking is easier :)