Wednesday, December 7, 2016

For All You Mac and Cheese Lovers Out There!

A healthier alternative to mac and cheese, AND you can’t even taste the difference! Mac and cheese is one of my all-time faves, as I bet it is many of yours too! It is just a great comfort food to have in the house for a night in or a quick dinner, but as many of you know, it is not the healthiest meal to eat.

I recently came across chickpea mac and cheese (well actually one of my co-workers told me she tried a sample at Fairway). Now, obviously if you make it from scratch, I am sure it is even healthier than buying it in a box, but it’s still chickpea mac and cheese! None of those high carbohydrates from pasta! Chickpeas are low in carbs, a rich source of fiber, and a quality plant protein… I’d say that is a win/win situation!

So who makes this chickpea pasta I speak of? The name is Banza. They also sell other types of chickpea pasta as well, so that you can create your own healthy dishes with different sauces, meat, veggies etc.

ENJOY!

Thursday, December 1, 2016

The Paleo Diet

So I’ve been hearing about this diet for a few years now, and have yet to try it! After doing some research, it seems like a great and easy diet to stick to…. if you compare it to some of the others that are out there.

What is the Paleo Diet?

The paleo diet is a diet that consists of fruits, veggies, grass-fed meat, nuts, and seafood. It is a very clean way to diet, AND you are still getting all of the proper nutrients your body needs on a daily basis. The only thing you cannot eat on this diet, which your body needs for fuel, is carbs.

What you can’t eat on the paleo diet:

  • Dairy products
  • Starchy veggies
  • Grains
  • Sugars
  • Processed foods
  • High-fat meats
  • Salty foods
  • Legumes/beans

What you can eat on the paleo diet:

  • Grass-fed meats such as turkey, bison, chicken, lean beef, pork
  • Seafood
  • Fish
  • Fresh fruits
  • Veggies that are non-starchy, such as cauliflower, spinach, broccoli, cabbage, Brussel sprouts, green beans, asparagus, lettuce
  • Nuts, such as almonds, pecans, walnuts, pistachios
  • Eggs
  • Plant-based oils

Another thing you should be aware of while on the paleo diet, is the fact that YOU must control your own portions. If you are consuming large portions, it will not help you lose weight, and pretty much defeats the entire purpose.

Again, this diet is not for everyone, and there are some disadvantages, but it is up to you at the end of the day!

Tuesday, November 29, 2016

What Liquor to Avoid this Holiday Season

The holidays are a time where family and friends get together and enjoy lots of great food and drinks. BUT if you are trying to avoid those extra pounds, what should you be staying away from in terms of alcohol?

Definitely stay away from those dark liquors such as rum, whiskey, and scotch. If you are into gin, then I would suggest drinking gin and club soda, or of course my go-to drink, vodka soda with lemon. If you usually drink those sweet drinks, and need to add a little flavor to your vodka soda, add a splash of cranberry or grapefruit juice. Tequila and soda with a splash or pineapple juice is also a healthier, yet refreshing drink to sip on at your holiday party.

Here are some drinks you should try this holiday season that won't make you feel so guilty the day after!

Vodka and club soda with lemon or lime
Vodka and club soda with a splash of cranberry juice or grapefruit juice
Gin and seltzer 
Tequila and seltzer
Tequila and seltzer with a splash of pineapple juice
Red or white wine (red tends to add more nutritional value to our lives)
White sangria with tons of cut up fresh fruit, and seltzer... take out the sugary stuff
A light margarita, which consists of tequila and lime juice 
Guinness beer (shocking... I know!). Guinness actually contains less than 10 carbs, and has fewer calories than a Heineken and Budweiser! 

Happy Holidays, and enjoy them as much as possible!!

Tuesday, November 22, 2016

It’s Turkey Time!


It’s that time of year again, where the holidays are creeping up on all of us! This is the time to indulge in all of our favorite foods, and not feel guilty about it! 

BUTTTTTT

For those of you who are still trying to be good during the holidays, there are plenty of healthy and delicious dishes you can bring to the table as well. I found a recipe online for a sweet potato and spinach mac and cheese, which I will be making this year for Thanksgiving. No, it is not the healthiest, but it is definitely a healthier alternative to mac and cheese.

All you need is elbow pasta, 1 ¾ cups of unsweetened original almond milk, 1 ½ tbsp. of butter, 1 medium sweet potato (peeled and chopped), 2 cups spinach, 1 cup sharp cheddar cheese, 1 tsp. nutmeg, 1 cup grated jarlsberg cheese, 2 tbsp. of flour, salt/pepper, 1 large clove of garlic (minced), ½ tsp. of red pepper flakes. Below are directions on how to make it =)

1.       Place the potatoes in a small sauce pot and cover with water. Bring to a boil and simmer until fork tender, about 10 minutes. Drain, place the potatoes in a food processor with 1/4 cup of the almond milk and process until smooth. Transfer to a bowl and set aside.
2.       Bring a large pot of water to a boil.
3.       Once boiling, add the pasta and cook according to package directions until al dente.
4.       Meanwhile, over medium heat, melt the butter with the garlic and red pepper flakes in another large pot.
5.       Once melted, add the flour, stir and cook for about 1 minute.
6.       Add the remaining almond milk and whisk continuously until thickened, about 3-4 minutes.
7.       Add the sweet potato puree to the milk and stir until combined.
8.       Add the nutmeg and salt and pepper to taste.
9.       Stir in the cheese and spinach until the cheese melts and the spinach wilts.
10.   Drain the pasta and transfer it to the pot with the cheese mixture. Stir until fully coated and serve immediately.

I also found a healthy stuffing recipe that looks pretty damn good…. Herb and apple stuffing!


Tuesday, November 15, 2016

Interval Exercises for Quick Weight Loss

Many of us love it and many of us hate, but I personally have found that interval exercises are the most effective. Not only does interval training cut your time at the gym, but you also burn more calories and fat in a shorter amount of time. Below are a couple of interval training's you should try at the gym, and see which works best for you.

Treadmill/Track Interval Training:

Jog for about 5-6 minutes

Run on high speed for about 5-7 minutes

Sprint 30 seconds

Walk on an incline for a minute and a half

Run on high speed for 4 minutes

Sprint 30 seconds

Walk for 1 minute

Run on high speed for another 1-2 minutes

Cool down, walk for 10 minutes

Lunge and Sprint Combos:

Do a total of 30 lunges, 15 with dumbbells

Immediately followed by a 30 second hill sprint on the treadmill

Take about a 30-60 minute break

Complete around 3-5 reps of this

Stationary Bike Intervals:

Start biking as fast as you can for 3 minutes straight.

Bike at a normal or slower speed for another 3 minutes

Take a 2 minute break

Start biking fast again for another 3 minutes.

Bike at a normal speed to cool down for about 10 minutes

Do about 4-5 reps of this exercise.

Monday, November 7, 2016

The Perfect Work Snacks



While many of us are sitting at our desks for 8 or more hours a day, we find ourselves getting hungry, bored, or in need of food. I happen to be a big snacker (which I hate), and am always trying to find healthy snacks to keep at my desk or to bring to work with me each morning. I will only resort to the vending machine if I feel like treating myself to a bag of peanut m&m’s (which I rarely do).

Here is a list of some healthy and simple snacks for all you snackers out there to bring to work. It will certainly satisfy your hunger.

  • Sliced apple with organic peanut butter (or almond butter)
  • Carrots and celery
  • Wasa bread with peanut butter
  • Bobo’s oat bars (you can find these at CVS)
  • Turkey and ham roll ups
  • Mixed fruit
  • Nuts 

Having a healthy snack every day will definitely satisfy your hunger, and keep you full for a longer period of time throughout the day.

Tuesday, November 1, 2016

It's Finally Soup Weather !!

Bundle up, because it is about to start getting real chilly! The fall is upon us, and winter is not too far away. Now is the perfect time to get those soup cookbooks out. Start making those hearty and healthy soups that you can share with everyone!

There are so many different soups you can make that will make you feel warm, full, and satisfied (in a good way of course). One recipe I found, that really seems to stick out to me, is this chicken and white bean soup. I found this recipe on eatingwell.com. It only contains about 15 grams of carbs, 248 calories, and 6 grams of fat (per serving). This may still sound like a lot, but compared to the creamy soups we all love, this is definitely the way to go. Another recipe I am definitely going to try, is this southwestern chicken and vegetable soup. A bit higher in carbs, but lower in calories. Again, if it is a one day/night thing, it won’t hurt to indulge in these great recipes.



Hop on the soup wagon this fall/winter!

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