Tuesday, July 30, 2013

Workouts: double banding for toned glutes

Doubling up on resistance bands? This isn't something I'd ever thought of doing. Last week, I came across a glute routine on Fitbie that took advantage of two resistance loop bands as opposed to the usual one. Intrigued by the concept, I decided to give it a try.

With one band placed above my knees and the other around my ankles, the combination provided me with a good amount of structure, and though the moves themselves are very basic, they proved to be a great challenge. What's great about these exercises is that they're easy to modify (considering you have a full set of light, medium, and heavy bands handy); a simple switch of the bands can increase or decrease intensity, allowing for someone at any level of fitness to take advantage of these glute-toning moves. Another perk to these exercises is that aside from the bands, only a small area of floor space is needed to perform them, making them great for an at-home routine.

If you happen to own a set of these terrific bands and are looking to tighten up the backside, consider getting in some double-banded action during your next workout! If you don't own a set, you may want to consider purchasing some— they're both inexpensive (you can find them on Amazon for $10-$20) and a great way to take some of your exercises up a notch! They can be used for a vast array of workouts, many of which can easily be found on the web, so that money will be put to good use.

For the double-banded workout, click the link here, and for a list of other resistance band exercises, check out the link provided on this previous post!

Saturday, July 27, 2013

Chocolate Mug Cake: need I say more

I'll admit that when it comes to sweets, I'm pretty disciplined. But when it comes to cake, especially guilt-free cake, I have zero willpower. After coming across a recipe for a healthy chocolate mug cake by Desserts With Benefits, I knew action had to be taken. I already had most of the ingredients in my kitchen and the recipe required just under 5 minutes of baking time in the microwave, so there was no doubt that said cake was going to happen.

I was pretty surprised by how delicious-looking a cake so effortless could be, but looks can be deceiving. I decided to bring in my incredibly picky roommate for a taste test, not telling him the ingredients used in order to elicit an unbiased response. Only after receiving a positive verdict did I let him in on the recipe's ingredients: 

- 1/3 cup unsweetened almond milk (I used Almond Breeze Vanilla Unsweetened)
- 1/4 cup unsweetened applesauce
- 4 packets stevia (the recipe states to use Truvia, but any brand of stevia should be fine)
- 1/8 teaspoon salt
- 3 tablespoons unsweetened, regular cocoa powder
- 6 tablespoons oat flour
- 1 teaspoon baking powder
- 1 tablespoon ground flaxseed (I omitted the flaxseeds since I forgot to buy them, but if you have them handy I definitely recommend adding them in)

 In the 4 minutes and 30 seconds it took for the cake to bake, I was able to do a full clean up and lick the batter bowl clean. Coming out of the microwave rich and fluffy, this mug cake exceeded my expectations. It was especially good with a spoonful of Truwhip light. This made for an awesome all-natural and organic (... and low-calorie, low-sodium, low-fat, low-carb) alternative to store-bought icing and didn't require the additional prep and ingredients that would have gone into making a healthy homemade one. This dessert gives you plenty of reasons to pass up the pre-made cakes from the grocery store to try out this super easy and healthy cake instead! 
For cooking directions, click the link here!

Thursday, July 25, 2013

Prolonged Sitting: beware

When it comes to living a healthy lifestyle, one of the most obvious components is not to be a couch potato. Unfortunately, even the most active of us may find ourselves glued to desk seats for hours on end at work. You may not consider this an act of laziness since your mind is still productive (and you really don't have a choice), but when it comes down to it, the body is being affected in much the same way as lounging around.

In his article on Greatist, Dr. David Borenstein explains that prolonged hours of sitting can cause strain on the neck and lower back, as well as take inches from your height. This happens because of the intense pressure being put on your spine, thus forcing the water to leave your intervertebral discs and causing your body's tissues to become squashed and constricted.

In an article from TIME's Healthland, Dr. Hidde van der Ploeg explains that these long hours of sitting can also disrupt metabolic function, ultimately doing major damage to your health. It's also mentioned that those who get in daily exercise either before or after work still aren't immune to the consequences brought on from many hours of sitting. Of course, working out is still vital for good health, but it's not going to reverse these effects.

Now, I'm not suggesting you go out and buy a treadmill desk (even though that would be really cool...), but I would recommend engaging in activity that will keep your blood flowing throughout the day. Some methods are more entertaining for you co-workers to watch than others, but there are some subtle methods as well, such as:

- Trading in your desk chair for a stability ball (keeping your butt planted on the ball requires balance, so you're having to keep your core constantly engaged)

- Getting up to walk around every hour

- Investing in a standing desk (following these tips if you choose to do so)

- Doing some neck rolls (side to side, up and down)

- Going for a walk when taking long phone calls, or even just strolling around the lobby

-Offering to grab coffee for your co-workers from the local coffee shop or the break room

- If you're an intern in a walking city, volunteering to run errands for the employees around the office even when you're not already asked to (it's not a bad idea to be doing this, regardless)

Now, if you're willing to take take things up a notch, you can choose to implement some of these deskercise movements provided by Greatist. A few of my favorites are: The Wall (Street) Sit, The Pencil Pinch, The Lunch Break Hammy, and The Office Genie. If these sound appealing, check out the rest of the list by clicking the link above. Also be sure to check out this interactive link from Refinery29... even if you don't plan on getting your workout on at your desk, it's at least entertaining to scroll through!

Tuesday, July 23, 2013

Lemons: sour taste for sweet well-being

My ending to Saturday's post prompted me to dig deeper into lemons. I mean, I see the fruit virtually everywhere I go. Frozen desserts, homemade beauty remedies, atop food and beverages at nearly every restaurant I step foot into, and even as decoration on my kitchen table back home in Texas. Now that I've done some research, when I return back to the south for another visit, there may be a few lemons missing from the bowl by the time I leave. I've come to learn that the yellow wedge commonly served on the side of your glass is helpful in more ways than adding some zest to your water. Many more ways, actually.

You may already know of the lemon's useful role in soothing sore throats when added to tea with honey, but the citrus is also abundant in vitamin C, flavonoids (antioxidants that to help fend off dangerous free radicals, reduce inflammation, and keep your blood pressure steady), electrolytes, and a fiber known as pectin. Going further, its citric acid promotes liver detoxification, which is why drinking a glass of warm water with lemon juice upon waking is recommended by so many health professionals. The dose of fiber will also help keep you feeling full, and since this beverage is supposed to provide you with a boost of energy, you may be able to do without the morning commute to Starbucks.

Another benefit of lemon is that it can help balance your body's pH levels. An imbalance occurs when there is too much acid in the body, which becomes harmful to the bodily systems and can lead to decreased energy levels, infection, and illness. Though lemons are acidic, they're also alkaline-forming, so its citric acid loses its acidity after being metabolized. If you're experiencing issues such as indigestion, joint pain, headache, kidney stones, or fatigue, you may have an imbalanced pH. Luckily, lemons are there to help.

At just 12 calories for the juice of an entire lemon, you can squeeze the tarty-goodness onto whatever you choose, be it salads (which is especially beneficial since vitamin C helps with the body's absorption of the leafy greens' iron, and the juice also makes for a low-cal dressing), chicken, soups, juices... pretty much anything you desire! Check out some of the recipes below for some zesty ideas to put those lemons to use:

Lemon-Dill Shrimp

Zucchini and Lemon Spaghetti

Honey-Lemon Dressing

Garlic Roast Chicken with Rosemary and Lemon

Lemon Chicken Stir-Fry

Roasted Broccoli with Lemon

Mango Blueberry Quinoa Salad with Lemon Basil Dressing

Roasted Eggplant Sandwich with Lemon Garlic Aioli

Honey Ginger Lemonade

Lemon Squares

Lemon Chia Seed Cake

Saturday, July 20, 2013

Fruit Juice: why it's not as healthy as you may think

When presented with a glass of fruit juice, you may take it and chug it down, thinking you're doing your body some good by giving it a good dose of antioxidants. You would be right in this respect, but there are some setbacks to sipping your fruit as opposed to eating it whole.

By going the juice route, you're consuming around the equivalent or an even greater amount of calories than that contained in a glass of soda, and a hefty load of sugar, too (that's for the no sugar added, "100% juice" juices). Because a glass of juice is comprised of multiple pieces of fruit, the numbers on the nutrition label can be quite high. Even more so, when the fruit is squeezed into liquid form, you lose nearly all of the fiber. Since fiber aids in digestion and keeps us feeling full, don't count on juice to fill you up.

Not convinced? I hit the grocery store to conjure up a few examples (measurements based on 8 fl oz servings):

V8 V-Fusion Concord Grape Raspberry, 100% Vegetable and Fruit Juice: 140 calories, 31 grams sugar

Simply Orange Pulp Free 100% Pure Squeezed Orange Juice: 110 calories, 23 grams sugar

Ocean Spray 100% Juice Ruby Red Grapefruit Blend (explicitly states, "no sugar added"): 110 calories, 26 grams sugar

Of course, you're better off drinking fruit juice over soda. By choosing the former, you're taking in essential vitamins and minerals, but considering you can be getting the same nutrients with less calories and sugar by eating the fruit whole, why wouldn't you? Yes, juices are convenient when you have little time for breakfast or are out and about, but there are plenty of fruits that are just as easy for grab'n'go purposes. Bananas, apples, and clementines are among the many readily portable options.

As for fruits bought in containers (i.e. blueberries and raspberries) or that require peeling (i.e. grapefruits and oranges), you can always rinse off a cups worth or cut them into slices, packing them in zip-lock bags or containers to throw into your gym bag, briefcase, purse, what have it, for a healthy snack.

If you turn to juice simply because you don't enjoy eating fruit, or the opposite, love drinking your juice and simply can't give it up, consider diluting your glass with 50% flat or sparkling water and making sure to purchase all-natural, no sugar added varieties. This will lower the amount of sugar and calories per glass and still make for a sweet beverage. As my roomie says, when life gives you lemons, dilute it to make lemonade!

Thursday, July 18, 2013

Zucchini Fries: a heathy snack to satisfy your crunch craving

For some time now, I've been wanting to experiment more with veggie fries. I'm not talking about the standard potato kind that you can buy frozen at the grocery store, but fries made from alternative raw vegetables that are cooked fresh in the oven. I've tried making carrot fries in the past with only partial success (shocking...isn't it), and though I plan on returning back to them for another shot, I wanted to give a different vegetable a try. Naturally, I turned to Pinterest and scanned over my  Chips, Dips, and "Fries" board for ideas, coming to settle on zucchini fries. With great reviews and instructions so few and basic, I knew they'd be hard not to get right, which made them a solid choice.

Before going into the oven...
And that they were. With the help of my good friend, Krista, we whipped up a large batch of them. The only ingredients the recipe called for were zucchinis, egg whites, and seasoned breadcrumbs. The preparation was just as simple, only requiring us to chop up the zucchinis, crack the eggs and dispose of the yolks (we could've just bought a carton of egg whites, but whole eggs were cheaper), pour the seasoned breadcrumbs onto a plate, and preheat the oven. After the chopping was done and we'd dipped the pieces into the egg whites and breadcrumbs, we popped them in the oven to bake for 30 minutes, flipping them over half-way through. To my great excitement, they were a success! 

Soft on the inside and crunchy on the outside, these fries are a great low-carb and healthy snack for any time of the day! For an added kick of flavor, you could choose to season them with pepper, sea salt, garlic powder, and/or cayenne pepper, or you could choose to make them with some Parmesan cheese (though you would probably have to follow a slightly different recipe, such as the one used here).

... the result!
For the carbs and calories you could save yourself by choosing these zucchini fries over a bag of chips or some french fries from the drive-through, they're worth giving a try! For the recipe we followed, click the link here and scroll down until you hit 'Zucchini Oven Fries."If you choose to follow this recipe yourself, I recommend adding in some of the spices listed above. You'll also notice that this recipe doesn't call strictly for egg whites, just beaten eggs. Since every other recipe I'd seen for zucchini fries calls just for the whites, we chose to go that route as well.

Tuesday, July 16, 2013

Workouts: exercises to blast away the pooch

The lower abs can be a difficult area to tone for many, so I always get excited when I come across a good exercise that gets those muscles working... or five or eight of them. I unintentionally came across a video demonstrating eight different moves to hit the lower abs after finishing up another workout video from Shape. I was about to close out of it when I realized that I had struck fitness gold. While all of the exercises presented in The 8 Best Exercises for Lower Abs video are effective, I'm especially a fan of the Frog Press, Resisted Single-Leg Stretch, and the Criss-Cross Lift and Switch. I'm telling you— implementing these moves during your next workout will give that trouble zone a run for its money. If you're interested in trying them for yourself, you can click the link here (or any of the three given exercises above) to view each of them with their step by step instructions and modifications to increase or decrease intensity. After you've given those a look, you may want to check out the corresponding instructional video (provided in the link above) just to be extra sure your form is correct. Who knows, you may end up adding a few of these exercises into your routine as well!

Saturday, July 13, 2013

Cheese: to eat or not to eat, that is the question

When it comes to healthy eating, there tends to be much debate over cheese. With health experts making various claims over whether to incorporate the dairy product into your diet or ditch it completely, choosing a side can be tricky. After having multiple friends approach me about the subject, I decided that it was about time I looked further into it. Having done some research, I've come to learn a bit more about the ever disputable cheese:

One of such tokens I learned is that cheese helps to prevent tooth decay. Who would've thought? Cheese can also be a valuable source of vitamin B12, vitamin D, zinc, protein, and bone-stregnthing calcium, though certain varieties will be better sources of some nutrients than others, along with having different amounts of calories and fat. For example, while brie contains around 94 calories, 6 grams of protein, and 8 grams of fat per ounce, it provides little calcium in comparison to many other cheeses. Another fine example is part-skim ricotta, which contains around 39 calories, 3 grams of protein, and 2 grams of fat per ounce in addition to being a good source of amino acids, which help to build muscle.

Then there comes the next part of the debate: which to eat, full-fat, low-fat, or non-fat? While full-fat cheese may be high in flavor, it's also high in saturated fat. You can avoid this by going for low-fat or non-fat cheese, but you'll likely notice a decrease in flavor with these options. However, if you're a cheese lover looking to downsize on fat intake, low-fat or fat-free cheese will do just fine. This isn't to say that by choosing low-fat or non-fat you have an excuse to go on an all-out cheese binge, but you'd be saving yourself some fat and calories by doing so.

Something to look out for when shopping for low-fat or fat-free cheese is the sodium content; some varieties contain higher amounts than their full-fat counterparts, but this isn't always the case. On the other hand, a bit of saturated fat here and there shouldn't hurt you if you're cholesterol is in good standing, so if you're seriously craving that decadent flavor, go ahead and indulge in some full-fat cheese. It's important to keep in mind that a little can go a long way, so keep the serving size small; moderation is key!

To get a feel on where some common cheeses stand in relation to their nutritional value, click the link here!

Thursday, July 11, 2013

Chocolate Protein Shake: reminiscent of the classic Frosty

A few months back when my roommate, Casey, first approached me about building a healthier diet, I wanted to show him that healthy eating did not mean giving up good tasting foods, and that applied to desserts as well. Like myself, he has quite the sweet tooth, so we went onto Pinterest and did some searching for a healthy, chocolate dessert to make. We came across a chocolate shake that sounded exceptionally appealing, its description claiming that it tasted just like a Wendy's Frosty. This sounded right up our alley, so we went to the store and bought the goods to make it.

I was a bit skeptical of the recipe provided in the description of the link, not seeing just how unsweetened cacao powder, some banana, almond milk, a bit of vanilla extract, and ice cubes could replicate the super sweet treat, but I gave it the benefit of the doubt. After all, I figured, I'm no master chef (if you've read my recent dessert posts, this is evident). With a positive mindset, we blended up all of the ingredients and poured them into a couple of glasses to take our first sips, after which Casey spit it out. I should've gone with my gut because it tasted nothing like a Frosty. It wasn't completely horrible, but far from delicious... definitely wasn't the best way to bring Casey into the world of healthy desserts. I drank mine (I just hate wasting food), Casey ditched his, and that was that.

The other day, the same mock Wendy's Frosty recipe appeared on my Pinterest feed, except the description on this one was slightly different. It seems as if a couple of very important ingredients had been omitted from the previous one I had seen, being vanilla protein powder and stevia (an all-natural, zero calorie sweetener), and the vanilla extract was nowhere to be found. I decided to give this version a try, and it actually tasted like a Frosty!

The only downside was that the shake didn't have the same thick consistency as the Wendy's version, but that's because I didn't click the actual link until after I made the drink and saw that xanthan gum (which acts as a thickener) was included amongst the ingredients as well. It just wouldn't have been a recipe made by yours truly unless I'd made a mistake of some kind... I also realized that both of the recipes I'd used had come from this same link, so lesson learned: do not have complete trust in the provided descriptions on Pinterest links, instead, click the link and read the recipe directly. Regardless of the thinner consistency, the drink tasted great, and in my opinion, the xanthan gum can be omitted.

To make the beverage yourself, the Faux Protein Frosty by Meals and Moves calls for:
- 3/4 cup almond milk or other milk of choice (I used unsweetened vanilla almond milk)
- 15 ice cubes
- 1 scoop vanilla protein powder (I used Designer Whey French Vanilla)
- 1-2 tablespoons unsweetened cacao powder (I only used one, which was plenty enough to get the chocolatey flavor)
- Stevia (the recipe calls for a single packet, but I added in two)
  • If you're not a fan of stevia, the recipe provides you with a few different options for sweetening, so you could instead opt for 1/4 frozen banana, dates, xylitol, or agave
- 1/4 teaspoon xanthan gum
- 1/4 teaspoon guar gum or more xanthan gum

Blend together and enjoy!

Tuesday, July 9, 2013

Pineapple: a whiff-worthy fruit

If I had to choose one fruit to represent all things summer, it would without a doubt be the pineapple. You say pineapple, I think sweet, tangy, tropical, refreshing, and with much more to gain from eating it than just its exquisite flavor. A serving of pineapple packs in 131% of your daily vitamin C, along with vitamin B6, copper, manganese, thiamin, fiber, and a high water content to keep you hydrated. Perhaps one of the pineapple's most distinguishing factors is that it carries the enzyme bromelain, which is an anti-inflamatory that can help with a spectrum of issues. Amongst the ways bromelain can be of benefit, it can help to reduce inflammation in soar throats and injuries, slow blood clotting, rid of bloat, and aid in the absorption of antibiotics!

A cup of this mouthwatering fruit comes in at a mere 80 calories along with 16 grams of sugar, so when eating with a fully-chopped up pineapple in front of you, try to control yourself from eating the entire thing at once.

You can buy pineapple canned, frozen, pre-cut, or whole, but to keep it fresh and cheap, I recommend buying pineapple in its whole form, which will cost you just around $3. Faced with its tough and prickly exterior, cutting up a pineapple yourself may seem a bit intimidating, but if you follow the directions in this link I found on Greatist, you should have no issues. That being said, it's helpful to know how to pick a good pineapple. This was news to me, but as it turns out, the best way to choose a ripe pineapple is based on its scent, so don't hesitate to pick one up in the grocery store and give it a sniff. You'll want to go for one that has a slight fragrance and is just a bit soft when pressing your fingers against it. Once you've got your pineapple handy, you can choose to eat it as is or use it to make a delicious smoothie, snack, or meal! Chop up that pineapple and check out some of the recipes below!

Grilled Mojo Chicken and Pineapple

Pineapple Whip

Grilled Shrimp with Melon and Pineapple Salsa

Pineapple Chia Smoothie with Herbs

Mexican Veggie Burgers with Grilled Pineapple, Avocado, and Jalapeño Ketchup

Pineapple Upside Down Pancakes

P.A.M. Juice

Pineapple Brown Rice

Pineapple Curry Chicken Skewers

Skinny Green Tropical Smoothie

Saturday, July 6, 2013

Cooking Oils: which to choose?

You're on your usual visit to the grocery store and you stop by the isle where the cooking oils are stocked. You're about to place a bottle of olive oil in your cart, but then you remember that article you read on coconut oil in your health magazine. But didn't you also hear something about how amazing grapeseed oil is supposed to be? And what about almond oil and canola oil? Are those any good for you?

I don't know about you, but this is the debate that usually takes place in my head when I go to buy oil. With so many cooking oils available boasting various health benefits, choosing which to buy can be tough. It has become widely known that butter, lard, and shortening (all high in unhealthy saturated fat) are to be generally avoided when cooking for a healthy diet, while many oils can be incredibly beneficial, being prominent sources of monounsaturated and polyunsaturated fats (the healthy fats our bodies need).

I did some research on some of the cooking oils out there and came to find that one oil doesn't cut it for all recipes. Each type of oil has a different smoke point, which is due to its chemical makeup. When the oil begins to smoke, the fumes become toxic, damaging free radicals are created, and the oil's nutritional value begins to degrade. It's important to keep this in mind when cooking; the selection of oils that can be used for a stir-fry dish can be entirely different from those that can be used for baked goods. Below is a smoke point key and a selection of oils stating their respective smoke points as provided by Eating Well Magazine, along with some additional facts on each to take into consideration:

High smoke point: searing, deep-frying, browning, all-purpose cooking
Medium-high smoke point: baking, oven cooking, crisp sauté, stir-frying
Medium smoke point: light-sauté, low-heat baking, sauces

Canola oil: contains omega-3's, omega-6's, phytosterols (which lower cholesterol absorption), vitamin E, vitamin K, inexpensive, medium-high smoke point

Flaxseed oil: contains omega-3's, should be stored in the refrigerator, cannot handle any heat

Extra-Virgin olive oil: contains vitamin A, vitamin E, medium-high smoke point 
- Regular olive oil is less nutrient-dense, but it can take on more heat and is less expensive than extra-virgin olive oil  
- Light olive oil refers to color, not calories; not much flavor is derived from it

Grapeseed oil: contains omega-6's, vitamin K, antioxidants, oleic acid (which may help reduce chances of stroke and curb appetite), has a light flavor, medium-high smoke point

Peanut oil: contains omega-6'svitamin E, phytosterols, medium-high smoke point

Coconut oil: very high in saturated fat, but contains lauric acid, which aids in immune function and contains antibacterial, antiviral, and antifungal properties, has a sweet flavor, medium smoke point

Avocado oil: contains vitamin E, phytosterols, lutein (which can help improve eye health), high smoke point

Walnut oil: contains omega-3'somega-6's, vitamin K, should be refrigerated, medium smoke point

Almond oil: contains vitamin E, phytosterols, has a nutty flavor, high smoke point

Hemp oil: contains omega-3's, omega-6's,  anti-inflammatory fatty acids, should be stored in the refrigerator, medium smoke point

There are plenty of other healthy cooking oils out there, so you may want to explore beyond the ones provided here! 

Thursday, July 4, 2013

Workouts: lunges for any level and space

Happy fourth to all! If you're planning on hitting the gym before throwing on your bikini for a pool party or prior to filling your plate with BBQ to celebrate the holiday (perhaps with some of the recipes I provided in Tuesday's post), why not get in a good set or two of lunges?

The lunge is a great balance exercise to work your quads, hamstrings, glutes, calves, and core. Being easy to increase or decrease in intensity, lunges are an effective exercise for one at any level of fitness, be it beginner or advanced. If starting at a beginner level, lunges can be done with your hands placed around the waist, while others who are ready for more intensity can take them a step further by incorporating dumbbells, holding them dropped by the hip's side or even implementing a weight-lifting variation, such as the one shown in the video here.

It's important to make sure that proper form is used while doing lunges, for doing them incorrectly can result in knee pain. The video below provides a breakdown of the key components that make for a correct lunge. Once you've got the basics down, It's not a bad idea to do a few in front of a mirror before getting started in order to familiarize yourself with how a lunge in good form should feel like.


A perk to lunges is that they can be done in a space of any size, be it big and spacious or small with workout machines at every twist and turn. If you have plenty of walking area, you could opt for traveling lunges (a.k.a. walking lunges), and if space is limited (or even if it isn't), you could go for standing lunges, in which you stand in the same area, lunging forward while alternating legs. Either way you do them, you're sure to feel the burn!

Happy lunging, and I hope everyone has a great Fourth of July!

Tuesday, July 2, 2013

Fourth of July: recipes for your star spangled cookout

Come July 4th, I'll be donning my red, white, and blue to celebrate America's birthday. For many like myself, this holiday is all about American pride, lawn chairs, fireworks, and cookouts with family and friends. Naturally, this means lots and lots of food. Burgers and hot dogs are always sure to make an appearance, along with chips, dip, lemonade, baked beans, coleslaw, ice cream, and all of the other good stuff. Any food-filled social gathering can easily result in a caloric overhaul of sugar, grease, and fat, so if you're trying to keep it lean, why not incorporate some healthier recipes into the party's potluck? Check out some of these delicious (and still patriotic) recipes for a healthier assortment!

Roasted Corn with Basil-Shallot Vinaigrette

Healthy and Homemade Baked Beans

Blueberry, Strawberry, and Jicama Salsa

Cinnamon Coconut Potato Chips

Grilled Watermelon Salad

Spicy-Sweet Slaw

Honey Ginger Lemonade

Avocado Deviled Eggs

Salmon Burgers

Clean Eating Spinach Dip

Turkey Burgers with Roasted Eggplant

Southwestern Quinoa and Black Bean Casserole

Beer-B-Q Chicken Breasts

Parsnip and Carrot Chips

Grilled Peaches with Rosemary and Balsamic Vinegar

Since there is no other dessert more American than pie, I've included a few different recipes for far healthier versions of the classics from The Gracious Pantry:

Clean Eating Cherry Pie

Clean Eating Apple Pie

Clean Eating Pecan Pie

Clean Eating Blueberry Pie

If you already have another burger recipe in mind, consider incorporating some of these tips from SELF Magazine on how to cut calories from your burger, and if you're looking for a healthier hotdog, check out this article from Health Magazine on the best and worst hotdogs you can buy at the food store!

P.S. ~
I'd like to apologize for posting late today. I wasn't anticipating on getting back as late as I had from my road trip back to California from Texas. That being said, I will now be going back to my usual post times (around 3-5:30 p.m., unless I'm able to do so earlier)!