Saturday, March 30, 2013

Carrots: my go-to snack

So, I'm slightly addicted to carrots. I admittedly go through a couple bags of carrots a week... I simply can't get myself to stop eating them. Not that I'm trying to cut back... carrots are full of good-for you nutrients that our bodies need for healthy functioning. Carrots contain iron, calcium, vitamin C, and beta-carotene (which turns in vitamin A), support immunity, are full of fiber, and happen to be very low in calories (one cup only amounts to 52 calories).

Carrots make a great snack to grab when you're on-the-go and are probably one of the easiest (and healthiest) party appetizers imaginable. Not satisfied with plain carrots? Grab a couple of teaspoons of either peanut butter, hummus, ranch dressing, or other type of dip to add onto them! If you're really not a fan of said orange veggies, consider adding them into a juice! Blended with a slew of other fruits and vegetables, their taste may not be as noticeable, or at the least you can down it quickly and get your nutrients. Below are some carrot juice and carrot-dipping recipes:

Juices:
Grapefruit, Carrot, and Ginger Juice

Vegetable Juice

Carrot-Apple Juice

Carrot-Mango Juice

Carrot Apple Juice with Fresh Basil

Dips:
Edamame and Feta Spread

French Onion Dip

Baked Artichoke and Spinach Dip

White Bean and Herb Hummus

... for another idea, try out some roasted carrot fries!

Next time you're in need of an easy, low-cal snack, consider crunching (or sipping) into some carrots!

~ P.S. ~
I'll be posting on Monday instead of Tuesday this upcoming week; I'll be making a day trip over to LA on Tuesday and don't expect to be return until late that evening. Don't forget to check back on Monday, and happy Easter to all who celebrate!

Thursday, March 28, 2013

Workouts: beach-ready arms

Summer is just around the corner, and who doesn't want a set of lean arms to flaunt while sporting swimsuits and tank tops? Let the thought of wearing a long-sleeved shirt or jacket in the hot summer sun be your motivation... I have a feeling you'll be much happier with some strong arms to show off instead of sweating it up at the beach. Arms can be a trouble spot for many of us, but luckily there are plenty of ways to firm them up!

In need of some arm-toning exercises? Check out the variety of workouts provided by Health Magazine by clicking the link here! The 'Roll the Ball with Uneven Pushup' is one of my go-to arm exercises. Not only are they challenging but also they can be done in or out of the gym. All you need is a ball (any kind really, from a medicine ball to a volleyball... though I probably wouldn't recommend an inflatable beach ball) and you're good to go. I would also recommend the 'Split Squat Rotation.' Like I said in one of my previous workout posts, I'm a huge advocate of squats, and adding in the medicine ball allows you to work multiple areas of the body at once! Find a workout that works for you and get going, those arms aren't going to tone themselves!

Tuesday, March 26, 2013

Quesadillas: the lactose friendly version

As a kid, I grew up on quesadillas. Each time I went out for Tex-Mex (which was at least once a week), I would order cheese quesadillas and only cheese quesadillas. Perhaps due to my being back in Texas for Spring break or maybe even brought on subconsciously from my past, yesterday I had an intense craving for one. Unfortunately, I've recently become lactose-intolerant, so I knew I wouldn't be replicating the same ones from back in the day (that, and because the one's I used to order were loaded with grease). Making some alterations, I used a 1/3 cup serving of soy-cheddar cheese and two corn tortillas.  I must say, I was shocked by how similar the soy cheese tasted to the real thing. Had I not known what I was eating, I would've assumed I was eating actual cheddar cheese!

If you're lactose-intolerant, gluten-free, vegan, or  vegetarian (or anyone else for that matter), this little concoction makes a great mid-day snack, only taking a matter of minutes to make with incredibly minimal effort (it took me about 5 minutes to make my quesadilla in a pan over the stove) and only coming in at 180 calories! To pack more of a nutrient-punch into your quesadilla, you can add in other ingredients such as spinach, onions, tomatoes, mushrooms, kale- the options are endless! You may even come up with something more original; you won't know unless you give this cheesy snack a go!

Saturday, March 23, 2013

Beans: a bundle of benefits packed into such a small food

Good Saturday morning readers! I'm posting early today because I have a very early flight to catch, but as they say, early bird gets the bean! (For the sake of this post, pretend that's how it goes and forget about how lame that was... the sun isn't up and I'm delirious.)

When it comes to foods with a lot to offer, beans rank high on the list. Not only are they full of protein, fiber, Vitamin B, zinc, copper, potassium, iron, and copper, they're also non-perishable, cheap, and come in a variety of colors. With so many benefits, these small friends seem awfully attractive, don't you think?

Beans are incredibly versatile and can be added into a vast array of recipes, making them very easy to incorporate into your diet. I personally enjoy black beans atop my fajitas (check out my fajita fiesta post here) and have even made brownies with them! You'd be surprised by just how far beans can go. You can buy them either canned or dry, and though canned is more convenient, dry beans contain no added sodium and are typically cheaper as well (though you can simply rinse canned beans to wash away excess sodium before consumption- I pour them into a colander and rinse them under the kitchen sink).

With so many delicious dishes and baked goods beans can be used in, and with so many types of beans to choose from (kidney, navy, black, pinto... just to name a few), incorporating them into your next meal should be a no brainer! Below are some recipes for some bean-loving inspiration!







Spicy Vegan Chili Burgers (made with kidney beans)





Thursday, March 21, 2013

Dark chocolate: a healthy treat

I love chocolate. There is no denying this blatant fact. Many would view a love for chocolate as a negative attribute for anyone whose dedicated to their health and fitness, but I've got some news for all of those hating on chocolate: it can actually be good for you!

Now I'm not talking ANY kind of chocolate- I'm talking dark chocolate. Dark chocolate is loaded with flavonoids, which are antioxidants that prevent blood clots (which can lead to stroke), ward off blood vessel damage, and can lower levels of bad cholesterol and up the levels of good cholesterol. Dark chocolate can also help satisfy your sugar cravings, which can keep you from indulging in other types of desserts that aren't so great for the waistline. Though milk chocolate does have some benefits, they come nowhere near to matching up to its dark counterpart (taking into account milk chocolate's higher amounts of saturated fats and lower cacao percentage; dark has about 3x the amount of antioxidants).

The darker you go, the better the chocolate is for you. Increasing the cocoa percentage means you're getting more of the raw product and less fat and sugar. When deciding on a dark chocolate bar, make sure to choose one that is 70% or higher, and be also check to see that it doesn't contain high amounts of sugar, high fructose corn syrup, and saturated fat. The raw product alone is high in calories and fat, so be careful not to overdo it. The recommended amount is a 1 oz ounce serving, or you could choose to get your chocolate fix in by adding a small scoop of unsweetend cocoa powder into your greek yogurt or smoothie.

If you're a choco-holic and are worried about losing all self-control, something I personally do is freeze my dark chocolate (I currently have a 14.1 oz bar from Fresh and Easy sitting in my freezer), making it more difficult to dig in.... and this is no joke. I have to take a serrated knife and work into it to get a small piece off. I also prefer my chocolate frozen anyways; I can't say why, but I think it tastes better. So yes, the next time you get a hankering for some chocolate, do your body some good and indulge a bit!

Tuesday, March 19, 2013

Peppers: why to pack on the heat

When it comes to speeding up the metabolism, peppers won't let you down. They get their spicy kick from a compound they contain called Capsaicin, which fires up both your tastebuds and your body. Asides from shedding calories, peppers offer a slew of other benefits, a few being that they ward off infection, help clear your sinuses, lower blood sugar, and help fight cancer!

To benefit from this super-food, you don't have to bite into a raw pepper and set your mouth on fire. You can easily sprinkle some cayenne pepper onto your meats and into your juices and soups, or add some hot sauce onto your eggs and tacos. For some recipes with an added kick, check out the links below!


Southwestern Turkey Burger with a Sriracha Lime Spread

Cheesy Cast-Iron Skillet Scrambled Eggs (made with jalapeƱo pepper)

Spicy Chicken Chili

Baked Sriracha Butternut Squash Fries

Carrot Cayenne Elixer

Vegetable Chard Wraps with Spicy Lime-Ginger Dipping Sauce

Chili-Rubbed Tilapia with Asparagus and Lemon

Spicy Salsa Fresca 

Oven Roasted Sweet Potato Chips (made with chili powder)

Chocolate Mouse with a Chili Pepper Kick

Saturday, March 16, 2013

Workouts: getting down with your squats

Though they may not be the most enjoyable of exercises, I happen to be a huge fan of squats. Yes, they burn like crazy, but the bottom line is that they give you great results! When I first started to incorporate squats into my workout routine, completing a set wasn't so easy. After the first few squats, I would begin to feel the burn, and I had to push myself to keep my form and go down into the full squat (not just the half-squat so many of us would rather be doing) until I completed the set. What's great though is that the more I worked at them, the easier they became, and after no time I was able to increase my number of reps per set!

If you're looking to tone up your legs and glutes, I would highly recommend throwing some squats into your workout routine! For some different squat types, check out these twelve different variations from SHAPE Magazine by clicking the link here!

Thursday, March 14, 2013

Fats: the lean truth

Cutting out fat from your diet would seem to make sense if you're looking to lose weight or keep it off, but on the contrary, this notion is completely false. We actually need to be eating certain fats in order to shed some pounds and maintain a lean physic, for by cutting out all fat from your meals, you're actually putting yourself in a situation to eat more! Fat leaves us feeling satiated, which makes us feel fuller for longer periods of time. Additionally, fat aids in cell restoration and protects your organs. There are of course limits to fat intake; consuming too much can indeed lead to weight gain, so portion control is key. It's also crucial to be eating the right kinds of fat; there are the fats that are good for you, and the ones that you surely want to avoid, being trans fats. These are of the unnatural, manmade variety (think processed foods, such as microwaveable popcorn and crackers, as well as fried foods). Below is a list of a few of the healthy fats you should be eating!

Almonds: made up of unsaturated fat, almonds are loaded with protein, fiber, and antioxidants.

Olive oil: not only abundant in monounsaturated fat (which lowers bad cholesterol, increases good cholesterol, and reduces inflammation), but it's also great for your heart!

Avocados: also abundant in monounsaturated fat and chalk-full of vitamins and minerals, when eaten with other nutrient-rich foods, avocados aid in absorbing their antioxidants so you get the most out of them.

Salmon: the Omega-3 fatty acids found in this fish aid in reducing fat storage and building muscle, and the more muscle you have, the more calories you burn.

Dark chocolate: this healthy treat is a great way to curb your sugar cravings, lower blood pressure, increase blood circulation, fighting stress and boosting your mood.

Pumpkin Seeds: low in carbohydrates, this seed is a great source of zinc, magnesium, and Vitamin E (but be sure to purchase them unsalted to reduce your sodium intake!).

Click the link here to read up on some additional healthy fats as recommended by Cooking Light that you can incorporate into your diet, along with the appropriate serving sizes!

Tuesday, March 12, 2013

Tex-Mex: a fajita fiesta

Being a Texas native, I always find myself missing my favorite Tex-Mex meals that I'm always sure to eat whenever I fly back down South. After a good friend of mine (who is also from Texas) insisted on covering our cab fair back from the airport one day, I wanted to repay him by cooking up one of our favorite Tex-Mex meals, chicken fajitas! Preparation only involved cutting up the vegetables and seasoning the meat, and the cooking couldn't have been easier.

The ingredients (and corresponding cooking methods) we used were as follows:

- Avocados 
- Organic chicken breasts (seasoned with cumin)
- Brown rice
- Black beans
- Lettuce 
- Onions
- Red, green, and yellow peppers
- Low-fat shredded cheese
- Yellow corn tortillas



                       


   We kind of ran out of plates, so we had to eat off of paper towels... typical college problems.

We boiled the rice and beans over the stove (taking the longest of the ingredients to cook), chopped up the lettuce, grilled the chicken, onions, and peppers in a pan with some olive oil, and mashed the avocado up in a bowl (adding in some lime and salsa for extra flavor). Then, right before serving, we sprinkled a bit of water over each of our corn tortillas and microwaved them for ten seconds to make them warm and soft. Once all of our toppings were prepped and placed into bowls, we each served ourselves so that we could customize our fajitas to our liking (as you can see, I piled my tortillas very high, which didn't make for the classiest show of consumption...).

This meal did take longer to prepare than the past meals I've posted, but the wait was well worth it. Next time you're planning on having friends over for dinner, keep these fajitas in mind! By laying out the ingredients for each person to select from themselves, even the pickiest of eaters can be satisfied with this meal!

Saturday, March 9, 2013

Stress: the foods that fight it

With midterm exams on the rise and work at the office piling up, feelings of stress may ensue. We may not be able to magically make our work loads disappear, but there are ways in which to lessen feelings of anxiety before they build up. Not only does working out help to alleviate those symptoms, but  eating certain foods may help you as well! Below is a list of foods from Women's Health Magazine that carry nutrients to aid in reducing your stress levels:

Almonds, Pistachios, & Walnuts: carrying both Vitamins E and B, they give a boost to the immune system and help keep you leveled when troubling events strike.

Avocados: not only do their monounsaturated fat and potassium help lower blood pressure, but also their thick and creamy texture can act as a replacement for other high-fat (but unhealthy) food alternatives to which you may turn to in times of stress.

Skim Milk: taking in calcium can ease feelings of tension, irritability, and anxiety.  

Oatmeal: because oatmeal is full of fiber which results in slower digestion, this carb allows for a steadier flow of serotonin (a chemical that relaxes the brain).

Oranges: consuming Vitamin C can reduce blood pressure and cortisol (a stress related hormone).

Salmon: the Omega-3 fatty acids found in salmon keep cortisol and adrenaline from getting out of control.

Spinach: this leafy green is full of magnesium, which can prevent you from feeling fatigue and experiencing migraines.

For the full article, click the link here!

Thursday, March 7, 2013

Probiotics: what are they anyways?

Probiotics seem to be advertised everywhere these days; whether you've read about their inclusion on yogurt packaging or heard of their mention on a commercial advertising a new drink product, it's likely you've heard of probiotics someway or another. So, what are probiotics anyways?

Probiotics are good-for-you bacteria (yes, they do exist!) in our bodies that aid in digestion, can reduce bloating and gas, and help build your immunity to protect you from illnesses and disease, such as irritable bowel syndrome and inflammatory bowel disease. A more recent report has also found that probiotics can lower LDL cholesterol levels (the type of cholesterol you don't want) and saturated fat levels.

So if we already have probiotics in our systems, why spend the money on buying foods that include them? As it turns out, our body's probiotics can be warded off by many factors, including stress, antibiotics, and preservatives, which can result in an increased risk of disease. As the cliche dictates: better to be safe rather than to be sorry! So... go buy some probiotics.

Which foods contain probiotics, you may ask? Fermented foods (such as kefir, yogurt, miso, sauerkraut) as well as fortified foods (you'd be surprised by the vast amount of fortified foods out there, including anything from cereal to chocolate). For longer-lasting probiotics, cultured dairy products are the way to go. They're able to live longer in the moist environment, as opposed to their shorter life-span in dry foods. If neither of these options appeal to you, you can always find probiotics in supplement form.  

My favorite way to take in probiotics is by drinking Kombucha (a fermented, raw, probiotic drink), which I absolutely love! I wasn't a fan the first time I had one due the pungent taste, but after drinking a couple more over the course of a few days, I was hooked. Kombucha happens to be my probiotic product of choice, but any of the other options listed above will do just as well!

Tuesday, March 5, 2013

Workouts: no gym required exercises

There are plenty of reasons for not working out, two of the most common excuses being that either gym memberships are too expensive or getting over to the gym before or after school/work takes too much time. What many don't realize though is that you don't need a gym to get in shape! These days, at-home workouts are easily accessible through fitness websites, youtube, and of course there are all of those fitness DVDs out there. What's even greater is that many of these workouts require little or no equipment and can be done at any time of the day. Below are some links to some at-home workouts from around the web:

8 Bodyweight Exercises To Try At Home

No Props? No Prob

The 15 Minute No Equipment Workout

Alison Sweeney's Couch Workout

9 Ways To Sculpt Your Body On The Couch (this workout does include some of the same exercises shown in the link above but incorporates a few different exercises as well)

At-Home Crossfit Workout

At-Home Barre Workout

Hustle Up Bodyweight Workout

Keep in mind that this list is only but a sample of the multitude of home-workouts out there! If you're not satisfied with any of these, you can easily find one more suitable for yourself with just a bit of digging on the web (the fitness websites under the 'My Favorite Sites' column to the right of the page are great resources)! And for those of you who would rather not invest in pricey equipment for the workouts that require it, here's a great link for creating your own DIY equipment.

By turning your home into your own personal gym, getting in shape can be done at your own convenience! All you need to do now is work the time into your schedule, pick a workout, and get moving!

Saturday, March 2, 2013

Coco Truffle tea: a crave-crushing drink

Last night my sweet tooth decided to pay me an unexpected visit. Unprepared and unwilling to hop back in my car for what would have seemed like the thousandth time that day, I decided to rummage around my kitchen cabinets for something other than my usual dessert suspects (black licorice, dark chocolate, Arctic Zero ice cream). I was hoping to come across something different that didn't involve me creating a mess, and to my own surprise, I made a crave-vanishing discovery! I had completely forgotten about the coco truffle tea my step-mom had sent to me in a care package a month back, not having tried it previously due to my skepticism over chocolate-flavored tea.

This tea by Tea Forte took me by surprise; never had I imagined that any type of tea could be a suitable substitute for a solid piece of chocolate. After adding in a couple of Stevia packets, this tea resembled a cup of hot chocolate. The consistency was thinner, and it may not have been quite as rich as the actual thing, but the two were tastefully similar. Hey, for nearly zero calories, I'll take it, and the antioxidant intake is an added bonus. If you're interested in trying this awesome tea, you can check it out by clicking the link here, though you can find other types of cacao tea at the grocery store as well. I know I'll definitely be picking up another box on my next run over!