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)!
Tuesday, July 2, 2013
Saturday, June 29, 2013
Banana-Oatmeal Cookies: banana bread in cookie form
After getting back home to Texas, my mom had been persistently asking me to bake her a healthy dessert. When thinking about what to make her, I recalled a recipe that a friend of mine sent me a while back for banana-oatmeal cookies. The recipe was so simple and required few ingredients, consisting of nothing but bananas, dates, vanilla extract, oats, and some vegetable oil. I'm not sure why it took me so long to make them, especially after I tried one. They turned out to be more delicious than I could have ever imagined them to be and are definitely one of the healthiest baked goods I have ever made.
True to form, I did make a mistake while baking them, being that I made the cookies larger than I believe they were intended to be. This, like my last baking venture, resulted in a significantly increased cooking time. After adding on additional time, the cookies were still very, very soft. I worried they would fall apart even after cooling and should have kept them baking longer, but the incredible aroma wafting out from the oven was tantalizingly good. My mom and I simply couldn't wait any longer, so I acted on impulse and pulled them out of the oven before we felt they were ready.
We let them cool for a few minutes and then transferred them over to the refrigerator to speed up the cooling process, but we ended up letting them cool overnight. This defeated the purpose of pulling them out early, but that decision inadvertnely worked out in our favor! The next morning when we went to try them, we were taken aback. Because they were so soft, the cookies took on the texture of moist banana bread. They tasted just as amazing as the homemade banana bread my mom used to make when I was growing up, and before making these cookies, I didn't think anything could ever come close to competing with it. Light, fluffy, and naturally sweet, I definitely recommend making these yourself; not only do they make for a healthy and delicious treat, but also for an awesome on-the-go breakfast as well! For the recipe and instructions, click the link here!
True to form, I did make a mistake while baking them, being that I made the cookies larger than I believe they were intended to be. This, like my last baking venture, resulted in a significantly increased cooking time. After adding on additional time, the cookies were still very, very soft. I worried they would fall apart even after cooling and should have kept them baking longer, but the incredible aroma wafting out from the oven was tantalizingly good. My mom and I simply couldn't wait any longer, so I acted on impulse and pulled them out of the oven before we felt they were ready.We let them cool for a few minutes and then transferred them over to the refrigerator to speed up the cooling process, but we ended up letting them cool overnight. This defeated the purpose of pulling them out early, but that decision inadvertnely worked out in our favor! The next morning when we went to try them, we were taken aback. Because they were so soft, the cookies took on the texture of moist banana bread. They tasted just as amazing as the homemade banana bread my mom used to make when I was growing up, and before making these cookies, I didn't think anything could ever come close to competing with it. Light, fluffy, and naturally sweet, I definitely recommend making these yourself; not only do they make for a healthy and delicious treat, but also for an awesome on-the-go breakfast as well! For the recipe and instructions, click the link here!
Thursday, June 27, 2013
Peanut Butter: spreadable, delectable, and oh so healthful
As a kid, one my my all time favorite snacks was peanut butter. No, not on a sandwich, but straight off the spoon. I would open up the jar of peanut butter, take out a nice big spoonful, and lick the peanut butter off. The urge to dig my spoon into a jar has yet to go away, and I'm perfectly alright with that. Peanut butter is a great source of protein, fiber, vitamin E, potassium, phosphorus, and magnesium, so it provides you with a load of nutrients. Many people stray away from peanut butter because of its high fat content, but it's important to remember that it's mostly made up of good fats, the type you actually want to be incorporating into your diet!
The average 2 tablespoon serving of peanut butter contains about 190 calories and 16 grams of fat. This fat is comprised of around 3.3 grams of saturated fat and 12.3 grams of unsaturated fat, which Walter C. Willett points out amounts to about 80% unsaturated fat in an article on Harvard Health Publications. Unsaturated fats keep our hearts healthy by helping to prevent against heart disease and stroke. It also helps keep us feeling satiated, which in effect can prevent overeating. So even though you'd be eating a food higher in fat and calories, you could actually be saving yourself quite a few calories at the end of the day. This doesn't mean to go on a full-out peanut butter binge (no matter how amazing that would be), for fat intake needs to be monitored.
I spoke to dietician Catherine Kruppa of Advice for Eating to find out the recommended daily intake of healthy fats, and she informed me that "the recommendation by the American Heart Association is 30% or less of your calories from fat and 10% or less from saturated fat."She also said that the AHA says to limit monounsaturated fat to 10% as well, but that she is more lenient if intake is a bit over 10% if the saturated fat content is low. In order to keep my fat intake in check, I sometimes opt for Better n' Peanut Butter (a peanut butter with 85% less fat— you may recall me mentioning it in previous posts) on days that I've had my fill of healthy fats, be it from avocados, salmon, KIND bars, etc. Eating healthy fats can be very good for you, but you have to be careful to do so in moderation.
With so many varieties lining the grocery store shelves, choosing which peanut butter to buy can be a difficult decision. For the healthiest pick, look at the nutrition labels to see what exactly is going into the peanut butter. In terms of calories, most varieties will be about the same, but they can differ when it comes to sugar, sodium, and additives. While some types like Jif Creamy Peanut Butter are on the sugary side, have higher amounts of sodium, and contain additives, there are others like MaraNatha Creamy and Roasted Peanut Butter that have only 1 gram of sugar, less sodium, and are comprised of nothing but peanuts and salt. This is what you're likely to find in the all-natural peanut butters with the oil on top. Many people drain the oil before consumption, but what a mistake this is! The oil contains those healthy monounsaturated fats that are so great for you, though the all-natural types must be refrigerated after stirring.
There's also the natural peanut butter that doesn't involve any of the stirring (or refrigeration), but this type contains added sugar and palm oil. Palm oil is high in saturated fat and is used to give the peanut butter a smooth, velvety texture. While this type may not be the healthiest way to go, it's said to be a better choice than the kinds made with hydrogenated oil, which can raise LDL cholesterol.
Faced with a peanut allergy? Not to worry, there are plenty of other nut butters available! I happen to be a huge fan of almond butter (I absolutely love the freshly ground almond butter from Whole Foods), though this variety of nut butter tends to be on the pricier side. You can also opt for cashew, sunflower seed, hazelnut, macadamia, and so on. You name the nut, and chances are there's a butter form of it. Each type will vary in calories, protein, fats, vitamins, and minerals, but you're sure to benefit from them either way. For a list of peanut butter substitutes and their breakdowns, check out this link from Greatist!
Tuesday, June 25, 2013
Turmeric: taking a hint from the east
Everyday, there are hundreds of questions we may ask ourselves that go answered. Do black holes exist? What's for dinner? Where does mustard get its yellow color from? While I can't answer the first two questions for you, I can tell you that American mustard gets its color from a little something called turmeric. If you haven't heard of it before, I'm going to give you some insight into this amazing spice that may have you making it a go-to ingredient in your meals.
Coming from the ginger family, turmeric has been used for thousands of years for its healing abilities. It's main component, curcumin (not to be confused with cumin), is an antioxidant that gives turmeric anti-inflammatory properties. Studies have shown that intake of curcumin can help ease joint pain, swelling, and digestive problems, and may also ward off free-radicals that induce cancer. Not only that, but according to Greatist, curcumin could be beneficial for those who already have cancer since studies have shown that it may boost the effectiveness of chemotherapy and defend healthy cells during radiotherapy. Curcumin may also be able to fight against liver diseases and help improve memory of those with Alzheimer's. Since turmeric is commonly used in curries, researchers believe that this could be the reason for the low rate of Alzheimer's disease amongst India's elderly population.
In an article from The New York Times, Anahad O'Connor makes mention of a study published in The Journal of Alternative Medicine in which it was found that curcumin can ease pain just as well as ibuprofen. Amy Jirsa stresses this point further in an article from MindBodyGreen, saying that turmeric can bring immediate pain relief to heartburn, mouth sores, and sore throats when gargled with warm water and salt. She includes a note about using turmeric in moderation, for overuse can lead to stomach distress. Though much information has been gathered from the studies conducted on turmeric, research is still being done on the spice's capabilities.
Curcumin can be bought in supplement form, but if you're interested in a tastier way of intake, you can add turmeric into juices, rub it onto meats and fish, or add it into your own curries. If Indian food isn't your thing, I've included some less traditional (as well as more traditional) turmeric recipes below:
Southwestern Tofu Scramble
Indian-Spiced Stuffed Eggplant
Cheesy Vegan Quinoa Casserole
Tandoori-Spiced Chicken
Turmeric Juice
Nutty Sweet Potato Soup with Harissa and Spinach
Vegan Indian Cauliflower Mash
Fresh Herb and Lemon Bulgar Pilaf
Kale, Carrot, Celery, Apple, and Turmeric Root Juice
Frozen Yogurt Sundae with Spiced Nuts
If you'd rather not cook a full-out meal, consider sprinkling some turmeric into low-sodium, pre-made soups from the grocery store or onto cooked vegetables. Since the majority of my meals are far more simplistic than the recipes above, I know I'll be doing just that!
Coming from the ginger family, turmeric has been used for thousands of years for its healing abilities. It's main component, curcumin (not to be confused with cumin), is an antioxidant that gives turmeric anti-inflammatory properties. Studies have shown that intake of curcumin can help ease joint pain, swelling, and digestive problems, and may also ward off free-radicals that induce cancer. Not only that, but according to Greatist, curcumin could be beneficial for those who already have cancer since studies have shown that it may boost the effectiveness of chemotherapy and defend healthy cells during radiotherapy. Curcumin may also be able to fight against liver diseases and help improve memory of those with Alzheimer's. Since turmeric is commonly used in curries, researchers believe that this could be the reason for the low rate of Alzheimer's disease amongst India's elderly population.
In an article from The New York Times, Anahad O'Connor makes mention of a study published in The Journal of Alternative Medicine in which it was found that curcumin can ease pain just as well as ibuprofen. Amy Jirsa stresses this point further in an article from MindBodyGreen, saying that turmeric can bring immediate pain relief to heartburn, mouth sores, and sore throats when gargled with warm water and salt. She includes a note about using turmeric in moderation, for overuse can lead to stomach distress. Though much information has been gathered from the studies conducted on turmeric, research is still being done on the spice's capabilities.
Curcumin can be bought in supplement form, but if you're interested in a tastier way of intake, you can add turmeric into juices, rub it onto meats and fish, or add it into your own curries. If Indian food isn't your thing, I've included some less traditional (as well as more traditional) turmeric recipes below:
Southwestern Tofu Scramble
Indian-Spiced Stuffed Eggplant
Cheesy Vegan Quinoa Casserole
Tandoori-Spiced Chicken
Turmeric Juice
Nutty Sweet Potato Soup with Harissa and Spinach
Vegan Indian Cauliflower Mash
Fresh Herb and Lemon Bulgar Pilaf
Kale, Carrot, Celery, Apple, and Turmeric Root Juice
Frozen Yogurt Sundae with Spiced Nuts
If you'd rather not cook a full-out meal, consider sprinkling some turmeric into low-sodium, pre-made soups from the grocery store or onto cooked vegetables. Since the majority of my meals are far more simplistic than the recipes above, I know I'll be doing just that!
Saturday, June 22, 2013
Workouts: a few of trainer Nick Hassell's favorites
If you follow my instagram (@intriguedwiththelean), then you may have predicted today's post! On a sunny Texas day last week, I met up with Houston-based trainer Nick Hassell for a workout session in the park. He walked me through some of his favorite workout moves, and I'm here to share them with you! Below are the exercises Nick taught me along with step-by-step descriptions, breaking down each move.
Equipment used: TRX band, BOSU, a set of free weights
Hanging Crunch on TRX Band:
Muscles worked: obliques, abdominals, hip flexors, anterior deltoids, lats
Begin with your feet placed in the strap's loops, hands under your shoulders, legs extended to form a plank position. Squeeze your shoulder blades together toward your pelvis while pulling your knees to your chest. Extend your legs outward again, returning to plank position. Aim for 3 sets of 15 reps.
BOSU Reverse Crunch:
Muscles worked: obliques, abdominals, hip flexors
Lay with your back on the BOSU, legs extended, hands holding onto a stationary object. Start to bend your knees while bringing them to your chest. Extend your legs outward again to starting position. Aim for 4 sets of 15 reps.
BOSU Dumbbell Press:
Muscles worked: abdominals, pectorals, deltoids, triceps
Lay with your back on the BOSU and elbows out to your sides, lining up with your shoulders and bent at a 90 degree angle. Push your hands up over your chest with your arms parallel to each other. Lower your elbows back down to starting position. Aim for 3 sets of 12-15 reps.
I later did some Q and A with Nick to gather his best advice for getting lean and healthy:
What have you found to be the most effective way to build muscle in relation to diet and exercise?
Nick: In regards to diet, I've found the most effective way is to be feeding your muscles nutrient-dense foods frequently throughout the day by eating 5-6 smaller meals per day instead of 3 large meals. In regards to exercise, I've found the most effective way is to be working at a resistance high enough to challenge your muscles and to do each rep slowly, the focus being on emphasizing the muscle you are targeting.
What's the biggest mistake you believe people can make when trying to get toned?
Nick: I believe the biggest mistake most people make is neglecting nutrition. You can do a lot of resistance training to tone muscle, but it's hard to see your muscles if you're still eating foods that induce fat storage.
Which foods do you find provide you with the most energy?
Nick: Since one of the biggest necessities for energy is hydration, water, fruits, and vegetables give me ample energy. Also, not having enough vitamin B12 in your system can lower your energy quickly. Some foods you can eat that contain vitamin B12 are grass-fed beef, lamb, liver, fish, yogurt, and eggs.
To contact Nick for personal training sessions or to learn about his company, Genesis Fit Therapy, you can reach him via e-mail at djnhassell@gmail.com, or by phone at (832) 277-3080.
Equipment used: TRX band, BOSU, a set of free weights
Hanging Crunch on TRX Band:Muscles worked: obliques, abdominals, hip flexors, anterior deltoids, lats
Begin with your feet placed in the strap's loops, hands under your shoulders, legs extended to form a plank position. Squeeze your shoulder blades together toward your pelvis while pulling your knees to your chest. Extend your legs outward again, returning to plank position. Aim for 3 sets of 15 reps.
Muscles worked: obliques, abdominals, hip flexors
Lay with your back on the BOSU, legs extended, hands holding onto a stationary object. Start to bend your knees while bringing them to your chest. Extend your legs outward again to starting position. Aim for 4 sets of 15 reps.
BOSU Dumbbell Press:
Muscles worked: abdominals, pectorals, deltoids, triceps
Lay with your back on the BOSU and elbows out to your sides, lining up with your shoulders and bent at a 90 degree angle. Push your hands up over your chest with your arms parallel to each other. Lower your elbows back down to starting position. Aim for 3 sets of 12-15 reps.
 |
| A side view of the BOSU Dumbbell Press |
I later did some Q and A with Nick to gather his best advice for getting lean and healthy:
What have you found to be the most effective way to build muscle in relation to diet and exercise?
Nick: In regards to diet, I've found the most effective way is to be feeding your muscles nutrient-dense foods frequently throughout the day by eating 5-6 smaller meals per day instead of 3 large meals. In regards to exercise, I've found the most effective way is to be working at a resistance high enough to challenge your muscles and to do each rep slowly, the focus being on emphasizing the muscle you are targeting.
What's the biggest mistake you believe people can make when trying to get toned?
Nick: I believe the biggest mistake most people make is neglecting nutrition. You can do a lot of resistance training to tone muscle, but it's hard to see your muscles if you're still eating foods that induce fat storage.
Which foods do you find provide you with the most energy?
Nick: Since one of the biggest necessities for energy is hydration, water, fruits, and vegetables give me ample energy. Also, not having enough vitamin B12 in your system can lower your energy quickly. Some foods you can eat that contain vitamin B12 are grass-fed beef, lamb, liver, fish, yogurt, and eggs.
To contact Nick for personal training sessions or to learn about his company, Genesis Fit Therapy, you can reach him via e-mail at djnhassell@gmail.com, or by phone at (832) 277-3080.
Thursday, June 20, 2013
Cucumbers: a food for multiple purposes
Though they're light and airy, cucumbers pack in plenty of nutrients. This fruit (their seeds do in fact make them fruits... this realization is still sinking in for me as well) contains vitamins A, B, C, and K, along with fiber, magnesium, folate, potassium, and silica (which helps keep your ligaments and tendons healthy, along with your hair and nails). Adding onto the list, cucumbers also help in fighting certain cancers, can ease muscle and joint pain, and aid in lessening bad cholesterol!
Another great attribute of the cucumber is that they're incredibly hydrating, being made up of 96% water. This makes them a great snack for hot days spent outdoors, so why not chop up some slices for munching by the pool, or pack some in a plastic bag before heading out for a hike? When you've had your fill, you can rub the left-over slices over any sunburns you may have, in which they'll work to soothe your burns and reduce their redness.
Low-carb and low-calorie (only 15 calories per cup), cucumbers make a great alternative to breads and crackers, tasting great with hummus and other healthy dips. Going a step further, you can swap out
rice for cucumber on your next sushi outing! I took some advice from The Juice Bar last week before going out for sushi and ordered my rolls wrapped in cucumber instead of rice. This option most likely won't appear on the menu, but many sushi restaurants are able to make rolls this way if asked. The possibilities are endless when it comes to this fruit (I still feel very odd saying that), so you can get creative with them!
Added bonuses: cucumbers can help prevent wrinkles due to their anti-inflammatory properties, by laying a couple of slices atop of your eyes, cucumbers can help reduce any puffiness beneath them (I'd always wondered why spas did that), and by pressing a slice on your mouth's palate for 30 seconds, you can lessen any bad breath you may have. If I had a cooler small enough to fit in my purse, I'd ditch breath mints altogether.
Below are some recipes to help get you in the mood for cucumbers, and since the majority only involve some chopping or blending, why not give one of them a try?
Gorilla Sandwich
Sesame-Miso Cucumber Salad
Cucumber and Black-Eyed Pea Salad
Tzatziki
Cucumber Subs
Chili-Crusted Scallops with Cucumber Salad
Ginger Cucumber Detox Juice
Cumber-Mango Salsa
Creamy Cucumber Soup
Watermelon, Cucumber, Feta Stacks
Another great attribute of the cucumber is that they're incredibly hydrating, being made up of 96% water. This makes them a great snack for hot days spent outdoors, so why not chop up some slices for munching by the pool, or pack some in a plastic bag before heading out for a hike? When you've had your fill, you can rub the left-over slices over any sunburns you may have, in which they'll work to soothe your burns and reduce their redness.
Low-carb and low-calorie (only 15 calories per cup), cucumbers make a great alternative to breads and crackers, tasting great with hummus and other healthy dips. Going a step further, you can swap out
rice for cucumber on your next sushi outing! I took some advice from The Juice Bar last week before going out for sushi and ordered my rolls wrapped in cucumber instead of rice. This option most likely won't appear on the menu, but many sushi restaurants are able to make rolls this way if asked. The possibilities are endless when it comes to this fruit (I still feel very odd saying that), so you can get creative with them!
Added bonuses: cucumbers can help prevent wrinkles due to their anti-inflammatory properties, by laying a couple of slices atop of your eyes, cucumbers can help reduce any puffiness beneath them (I'd always wondered why spas did that), and by pressing a slice on your mouth's palate for 30 seconds, you can lessen any bad breath you may have. If I had a cooler small enough to fit in my purse, I'd ditch breath mints altogether.
Below are some recipes to help get you in the mood for cucumbers, and since the majority only involve some chopping or blending, why not give one of them a try?
Gorilla Sandwich
Sesame-Miso Cucumber Salad
Cucumber and Black-Eyed Pea Salad
Tzatziki
Cucumber Subs
Chili-Crusted Scallops with Cucumber Salad
Ginger Cucumber Detox Juice
Cumber-Mango Salsa
Creamy Cucumber Soup
Watermelon, Cucumber, Feta Stacks
Tuesday, June 18, 2013
Father's Day Dinner: quinoa chili
If you're interested in making this dish yourself, here are a couple of points you may want to consider : adding in the chipotle sauce will result in your chili having a thinner consistency. The recipe gives you the option of making the sauce with either greek yogurt or sour cream, and we chose to use greek yogurt. The consistency may turn out differently when using sour cream, but I highly recommend using the yogurt! You could even choose to forgo the sauce; I didn't add any into my bowl and it still tasted fantastic. My dad had added some of the chipotle sauce into his chili and also tried a spoonful without, deciding he liked it better without. This is not because the chiptole sauce didn't taste good, but because he prefers a thicker chili.
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