Jun 12
1
Watermelon Lime Frosty
As I was crusing Pinterest, I came across a cool looking drink… The Watermelon Lime Frosty! It looks delicious and I cannot wait to try it! So here it is…
Watermelon Lime Frosty (or Margarita)
shared from krystaslifeinfood.com
3 cups watermelon, cubed and frozen
1 ripe banana, peeled and frozen
2 tablespoons agave nectar or maple syrup
Zest from 2 limes
Juice from 2 limes (about 4 tablespoons)
1/2 cup water
Blend all ingredients until smooth, adding more water as needed to keep the mixture moving. For margaritas: add 3-4 shots of silver tequila
Sometimes we add more watermelon than called for to thicken this up, or to make the drink appear more pink. This has to do with how juicy or bright your watermelon is to start with and the measurements provided in the recipe is a great place to start, but it’s really easy to add watermelon for your own preferences.
May 12
30
Triple Berry Yogurt Smoothie
Do your kids ever need a sweet and refreshing snack in the afternoon? Whip up this Triple Berry Yogurt Smoothie – Protein, Fruit and definitely refreshing!
Ingredients:
• 8 ounces frozen mixed berries
• 2 small bananas, peeled, cut into 2-inch pieces, and frozen
• 6 ounces vanilla yogurt, (Greek yogurt for added protein)
• 1 cup low-fat milk
• 1 Tbsp honey
Blend ingredients and enjoy!
*Recipe shared from http://blog.superhealthykids.com/
May 12
27
Yoga
Yoga
The English translation of the sanskrit word yoga is “union.” The goal is to bring the body, mind, and soul into a place of union. Here in the West, yoga is mostly physical postures or poses called asanas, paired with meditation through focused breath. Here is what research has to say about the benefits a yoga practice has to offer us:
- Builds muscle. This is a fun, easy way to build muscles. The way yoga builds muscle has to do with the weight bearing poses involved. Poses are held for several breaths, and when you hold the poses, you use your own body weight to place resistance on your muscles. Yoga also offers the benefit of weight-bearing exercise in which your muscle works against gravity. This actually helps build and strengthen bones, creating increased bone density for your upper and lower body.
- Calms the mind. Yoga is known for a breathing technique call “Ujjayi.” You inhale and exhale through your nose and create a slight constriction in the back of your throat. This makes a sound similar to waves passing in and out of the ocean and is incredibly calming. The inhale and the exhale are equal in duration. Ujjayi is a balancing and calming breath, which increases oxygen and builds internal body heat. It’s quite beneficial to use off the mat as well. Try it next time you feel road rage coming on.
- Strengthens the immune system. Stretching muscles and joints, as well as massaging the organs, allows blood flow to various parts of your body. This aids in the clearing out of toxins from every corner of the body, as well as providing nourishment up to the last point. This leads to the benefits of delayed aging, increased energy, and an unshakable zest for life.
Interested in obtaining these benefits from Yoga? Beachbody® has several yoga workouts for you to explore, ranging from the straightforward, meditativeYoga Booty Ballet® session Pure & Simple Yoga, to Tony Horton’s more intense workouts such as Fountain of Youth and Hummingbird, both found in his One-on-One series.
Total Body Fitness & Nutrition
Posted in Exercise by .
May 12
25
Green Herb Salad
Recipe: Fragrant and Fabulous Green Herb Salad
(Makes 2 servings)
Still not sure what to do with all those leafy herbs you read about in this issue? When all else fails, here’s a sure-fire solution: put ‘em all in a big bowl and eat ‘em! This fragrant combination of greens makes a fabulous salad. You can eat it as is or serve it with just about any main dish. One of the myriad flavors within is bound to complement just about anything you serve alongside it.
- 1/4 cup chopped parsley
- 1/4 cup chopped basil
- 1/4 cup chopped mint
- 1/4 cup sliced fennel
- 1 Tbsp. chopped dill
- 1 tsp. chopped chives (optional)
- 2 cups red leaf lettuce, torn into bite-sized pieces
- 1/2 cup baby spinach leaves
- 1 medium carrot, cut into matchstick-sized pieces
- 1 stalk celery, sliced
- 2 Tbsp. olive oil
- 1 Tbsp. fresh lemon juice
- 1 tsp. chopped fresh oregano
- 2 Tbsp. chopped cilantro
- Combine parsley, basil, mint, fennel, dill, chives, lettuce, spinach, carrot, and celery in a large bowl; set aside.
- In a small bowl, combine oil, lemon juice, and oregano, if desired.
- To serve salad, combine greens, salad dressing, and cilantro; toss gently to blend.
Tips/modifications:
The greens can be combined ahead of time and stored in the refrigerator in a resealable plastic bag. This salad can be served with added protein such as hard-boiled eggs, grilled chicken or fish, cooked beans, or sunflower seeds.
Preparation Time: 15 minutes
Cooking Time: 0 minutes
Total Time: 15 minutes
Nutritional Information:
| Calories | Fat | Saturated Fat | Cholesterol | Sodium | Carbs | Fiber | Sugar | Protein |
| 159 | 14 g | 2 g | 0 g | 72 mg | 9 g | 4 g | 2 g | 2 g |
May 12
23
Berrilicious Cottage Cheese
Berrilicious Cottage Cheese
If you are having a sweet craving, Berrilicious Cottage Cheese will sure hit the spot! This nutritious recipe
is great for breakfast, mid-morning or afternoon snack!
Ingredients:
- ½ cup low fat cottage cheese
- 1/3 cup of berries
- 1-2 packets of Truvia or other sweetener)
- ½ cup chopped walnuts
Directions:
Mix cottage cheese and splenda together. Add berries and walnuts. Mix all together and enjoy!!
Total Body Fitness & Nutrition
May 12
20
Body Beast Workout
BODY BEAST WORKOUT – Overview
Body Beast Workout
Alright fellas…..and LADIES….Beachbody’s NEW “Body Beast” workout is still in it’s development stage and is due to be released in the summer of 2012. Body Beast, created by Champion Bodybuilder, Sagi Kalev, is Beachbody’s first program that will help you lose fat and build maximum muscle gain. This program has old and new school bodybuilding techniques that is designed to build more muscle without the use of steroids and expensive weights. It is an intense in-home workout program which was designed to bulk up your muscles while exploding your confidence levels.
BODY BEAST WORKOUT – How To Get BIG
If you want some SERIOUS RESULTS, Body Beast is for you. The good news is, you don’t have to be a professional athlete or even a workout guru. This systematic program comes with the workout DVD’s and a nutritional guide to take the guess work out of what you should and shouldn’t be eating.
Is The Body Beast The Right Program for You?
- If you want to gain muscles and build your confidence and get in the best shape of you life, Body Beast workout IS for you!
- If you want to get BIG and BULKY in the most natural way possible without any harmful chemicals, Body Beast workout IS for you!
- If you want to learn how to eat properly while burning fat and building muscles like the professional body builders, this IS for you!
WATCH THIS VIDEO!
May 12
19
Chocolate Shakeology Mudslide
Love the taste of a Mudslide but not all the sugar and calories that go along with it? Here is a great recipe that is not only healthy, but DELICIOUS!!
Chocolate Shakeology Mudslide
Ingredients:
- 1 scoop Chocolate Shakeology
- 8-10oz Vanilla Almond Milk
- 1 Tbspn Cool Whip
- 1 tsp of caramel syrup
- 1 Tbspn of cold coffee
Mix all ingredients and blend. Drizzle a little Sugar-Free chocolate syrup on the inside of a glass then pour in the Shakeology mixture. Yum!
Posted in Dessert Recipes Shakeology Shakes by .
May 12
15
Mother’s Day Brunch
Mother’s Day Brunch is a great way to show Mom your appreciation and love, but can do serious damage to your waistline and your wallet. This year, instead of taking Mom out to a crowded restaurant and overloading on calories, why not opt for a healthy brunch at home?
Baked Eggs with Canadian Bacon
Ingredients
- 6 (1 oz) slices of Canadian Bacon
- 2 Tbspns reduced-fat shredded Monterey Jack Cheese
- 6 large eggs
- Salt and pepper to taste
Preheat oven to 350. Coat large muffin tin with cooking spray and place 1 Canadian Bacon slice in each muffin cup. Crack one egg over each muffin cup; sprinkle with salt and pepper.
Bake 350 for 20 minutes or until set. Remove from oven and sprinkle cheese over each muffin cup.
Serves 6; Cals 126, Fat 6.5g, Prot 12.7g, Carb 2g
Variation: scramble eggs with a splash of fat-free milk and pour over Canadian bacon.
Baked French Toast With Fresh Berry Medley
Serves 8
Ingredients
8 slices organic whole wheat bread
6 large eggs
8 egg whites
2 cups 1 percent milk
1 tsp Vanilla extract
1 cup fresh blueberries
1 cup fresh strawberries
1 cup fresh raspberries
4 tbsp honey
Preparation
-Lightly spray a 9 x 13 baking dish and arrange bread in a single layer.
-Whisk together the eggs, egg whites, milk and vanilla.
-Pour mixture over bread; cover and refrigerate for several hours.
-Bring to room temperature before baking.
-Heat oven to 350 degrees.
-Bake for 30 minutes or until lightly browned on top.
-While baking the french toast.
-Mix together the berries and honey.
-Remove from oven and add a spoonful of the berry mixture to each piece of french toast.
Nutrition Information Per Serving
270 Calories
6.7g Fat grams
295mg Sodium
39.4g Carbohydrates
4g Dietary Fiber
13.7g Sugar
14.9g Protein
Oven Roasted Potatoes
Serves 4
Ingredients:
- 1/8 cup olive oil
- 1 tablespoon minced garlic
- 1/2 teaspoon dried basil
- 1/2 teaspoon dried marjoram
- 1/2 teaspoon dried dill weed
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried parsley
- 1/2 teaspoon crushed red pepper flakes
- 1/2 teaspoon salt
- 4 large potatoes, peeled and cubed
Directions:
- Preheat oven to 475 degrees F (245 degrees C).
- In a large bowl, combine oil, garlic, basil, marjoram, dill weed, thyme, oregano, parsley, red pepper flakes, and salt. Stir in potatoes until evenly coated. Place potatoes in a single layer on a roasting pan or baking sheet.
- Roast for 20 to 30 minutes in the preheated oven, turning occasionally to brown on all sides.
Easy Fruit Salad
Ingredients:
- 1 pint strawberries – cleaned, hulled and sliced
- 1 pound seedless grapes, halved
- 3 kiwis, peeled and sliced
- 3 bananas, sliced
Directions:
In a large bowl, combine the strawberries, grapes, kiwis, and bananas. Chill for 1 hour before serving.
Total Body Fitness & Nutrition
May 12
4
Healthy Cinco De Mayo
To help you celebrate Cinco De Mayo, I have posted a healthy Mexican-inspired menu–complete with margaritas. So grab your friends and family along with some great music and enjoy this holiday the healthy way!
Healthy Chicken Fajita
Makes 4
Ingredients:
- 4 Low Fat, whole wheat flour tortillas (8″ diameter)
- 2 tsp Mrs Dash Southwest Chipotle Seasoning or Mrs Dash Extra Spicy
- 1 lb boneless, skinless chicken breast cut into strips
- Sea salt to taste
- Olive Oil Cooking Spray
- 2 peppers, red, green, yellow – your choice
- 1/2 medium onion
- 1/2 cup salsa, divided into 4
1. Preheat oven to 400, stack torillas on a large piece of foil. Roll into a tube to encase tortillas. Seal one end. Set aside.
2. Sprikle Mrs Dash evenly over chicken strips. Season with salt to taste and toss well.
3. Place a large nonstick-skillet over medium-high heat. Lightly mist skilet with cooking spray. Add peppers and cook 1-2 minutes, or until peppers begin to soften. Add onion and continue cooking for about 5 minutes or until tender. Remove and place in a covered dish to keep warm.
4. Place tortillas in oven.
5. Re-spray pan and place over medium-high heat. Add chicken in a single layer, working in batches if necessary and cook 4-6 minutes or until lightly brown. Transfer peppers and onions back into the pan and toss w/ chicken until everything is warmed through.
6. Remove tortillas from oven and unroll. Place 1 on a plate. Spoon 1/4 chicken and veggie mix on top, followed by 2 Tbspn salsa. Repeat with remainng tortillas. Serve immediately.
Avocado Fruit Salad - recipe adapted from SouthernLiving.com
Makes (6) 1 cup servings
Ingredients:
- 2 cups peeled orange sections
- 2 cups peeled grapefruit sections
- 1 cup cubed pineapple
- 1 cup cubed pear
- 2 cups cubed fresh cantaloupe
- 1 medium-size ripe avocado, halved and cut into chunks
- 1/4 cup chopped fresh mint
- 2 tablespoons lime juice
- Garnishes: light sour cream, crushed pistachios – optional
Toss all ingredients in a large bowl and cover. Chill for 1 hour. Garnish if desired.
Fresh Squash Chips -courtesy of SouthernLiving.com
Ingredients:
- 2 zucchini, cut into 1/4-inch-thick rounds
- 2 yellow squash, cut into 1/4-inch-thick rounds
- 1/4 teaspoon salt, optional
Combine all ingredients and 4 cups cold water in a large bowl. Cover and chill 30 minutes; drain and pat dry with paper towels. Serve with your favorite vegetable dip.
SkinnyWatermelon Margaritas – recipe adapted from www.myrecipes.com
Ingredients:
- 1-2 packets of Truvia
- 1 lime wedge
- 3 1/2 cups cubed seeded watermelon
- 1/2 cup tequila
- 2 additional packets of Truvia sugar
- 3 tablespoons fresh lime juice
- 1 tablespoon Triple Sec (orange-flavored liqueur)
- Lime wedges or watermelon balls (optional)
1. Place 1-2 packets of Truvia in a saucer. Rub the rims of 6 glasses with 1 lime wedge; spin rim of each glass in Truvia to coat. Set prepared glasses aside.
2. Combine watermelon and next 4 ingredients (through Triple Sec) in a blender; process until smooth. Fill each prepared glass with 1/2 cup crushed ice. Add 1/2 cup margarita to each glass. Garnish with lime wedges or melon balls, if desired.
Enjoy!
Total Body Fitness & Nutrition
May 12
2
Healthy French Toast
This delicious recipe for French Toast is a much healthier version of the old butter-saturated favorite. This healthier version will satisfy your taste buds while going easy on your waistline.
The secret to an enjoyable, healthy French Toast breakfast lies in choosing nutrient-dense ingredients over traditional ingredients and using low-fat cooking methods.
Healthy French Toast
Makes 1 Serving
- 2 slices Ezekiel 4:9 bread (or whole wheat bread)
- 5 egg whites
- 1 tsp Cinnamon
- 1 tsp Vanilla
- Strawberries
- Sugar free syrup
- Cooking spray
Whisk egg whites in bowl, add cinnamon and vanilla. Put bread in and let soak for a few minutes. Meanwhile, heat fry pan or griddle and spray with cooking spray. Then place soaked bread on griddle and pour remaining egg whites on top. Cook until well browned on both sides. Serve with chopped berries & sugar-free syrup! Enjoy!
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