This vegetable may not make it to your plate often, but I'm going to give you some information that might have you reaching for some asparagus. This slender, green vegetable contains fiber, folate, and vitamins A, C, E, and K. What makes asparagus even more attractive is that it also contains anti-aging properties, asparagine (an amino acid that increases urination, which aids in excreting excess salt in the body to decrease bloat), and glutathione (a detoxifier that helps to break down harmful compounds, which can aid in reducing risk of some cancers, heart disease, and dementia).
Containing no fat or cholesterol and coming in at only 27 calories per cup, asparagus makes a great addition to any meal! I'd like to give warning though of a particular side-effect of asparagus, being that it can cause your urine to produce a bad odor. The smell caused by asparagusic acid, but it may be possible to avoid this by drinking more water or some cranberry juice, according to Greatist. If you're able to look past this small matter, give the recipes below a look and if one sparks your interest, give it a try!
Clean Eating BBQ Garlic & Dill Asparagus
Asparagus with Poached Eggs and Parmesan
One Dish Artichoke Chicken with Asparagus
Marinated Mushrooms and Asparagus Salad
Asparagus with Romesco Sauce
Sweet and Spicy Orange-Glazed Veggies
Roasted Asparagus and Mushroom Quinoa
This antioxidant-dense vegetable is in season for a bit longer, so head over to the grocery store and cook some up while it's at its prime!
Also, I'm now on Instagram! Follow me at: @intriguedwiththelean (http://instagram.com/intriguedwiththelean)!
Thursday, May 30, 2013
Tuesday, May 28, 2013
Dining Out: points to consider before hitting the restaurant
Yesterday, while watching the news and working on my post that was supposed to go up today, the Dr. Oz show came on. Oz was hosting a segment (which I'm assuming was a rerun) on restaurant secrets with Top Chef's Richard Blais. The secrets they revealed were indeed shocking, which is why I decided to postpone my original post until later this week and mention a couple of points they spoke of.
When I go out to eat, in order to avoid ordering a meal that sounds healthy but in actuality is packed with fat and sodium, I'm always sure to tell my waiter to hold the butter and salt (if you choose to do this yourself, you can always add a dash of salt yourself rather than consuming an excessive amount that the chef may otherwise add in), but now I know to add sugar to the list as well! According to Blais, some chefs may choose to add sugar into a dish not only to enhance the flavor (especially for us Americans who tend to love sweet foods) but also to make the food appear more appetizing. The trigger to letting you know that sugar may be incorporated in your meal is if your food has a shiny glean to it. If no shine is present, you're in the clear.
Something else to be weary of is the lemons; apparently, some restaurants don't wash them, and therefore they may not be the most sanitary addition to your beverage or garnish to your poultry or fish. To avoid the germs, Oz recommends ordering some lemons on the side and squeezing them into your glass or onto your meal yourself, making sure the juice doesn't hit the outer rind (which houses the germs) on its way down.
The other topics discussed on the segment are included in this article posted on Dr. Oz's website and also in this article on Sharecare's website. They're both worth giving a look before your next meal out!
When I go out to eat, in order to avoid ordering a meal that sounds healthy but in actuality is packed with fat and sodium, I'm always sure to tell my waiter to hold the butter and salt (if you choose to do this yourself, you can always add a dash of salt yourself rather than consuming an excessive amount that the chef may otherwise add in), but now I know to add sugar to the list as well! According to Blais, some chefs may choose to add sugar into a dish not only to enhance the flavor (especially for us Americans who tend to love sweet foods) but also to make the food appear more appetizing. The trigger to letting you know that sugar may be incorporated in your meal is if your food has a shiny glean to it. If no shine is present, you're in the clear.
Something else to be weary of is the lemons; apparently, some restaurants don't wash them, and therefore they may not be the most sanitary addition to your beverage or garnish to your poultry or fish. To avoid the germs, Oz recommends ordering some lemons on the side and squeezing them into your glass or onto your meal yourself, making sure the juice doesn't hit the outer rind (which houses the germs) on its way down.
The other topics discussed on the segment are included in this article posted on Dr. Oz's website and also in this article on Sharecare's website. They're both worth giving a look before your next meal out!
Saturday, May 25, 2013
Memorial Day Weekend: preparing for an American-style feast
When I think of Memorial Day weekend, my mind automatically goes to our brave troops (both past and present), pool parties, picnics, and cook-outs. This relaxing weekend has arrived yet again, which means that it's time to throw on the aprons, grab a swimsuit, and call up family and friends to celebrate!
Since the foods prepared on this occasion tend to pack on the calories and aren't always the most nutritious (just think about all of the mayo that goes into the coleslaw and potato salads, the typical white-bread hamburger and hotdog buns, and all of that butter used to coat the corn-on-the-cob, just to name a few examples), I'm here to offer some recipes that put a healthy spin on some of the classics. With the many links I provide below, I'm confident that at least a few of these recipes will get your mouth watering. Cook some of these up for your Memorial Day party and you'll be able to dig in without the guilt!
Greek Salmon Burgers (I would recommend a whole-wheat bun in place of a ciabatta roll)
BBQ Turkey Burgers (Again, I would recommend a whole-wheat bun rather than one of the white variety)
If you're set on making some special recipes of your own that might not be on the healthy-side, consider making some slight adjustments to them! For a list of ingredients that can be substituted for healthier ones, click the link here! And for more burger recipes, check out my Burgers board on Pinterest!
Also, a very special thank you to my step-brother, Harrison, who served in the U.S. Marine corps. Thank you for your time in Iraq and your service to our country.
Thursday, May 23, 2013
Egg in Wheat Toast: an easy and nutritious breakfast
Being back home in Texas always makes me think of my favorite recipes that my mom used to cook up back in the day. One in particular came to mind while at the grocery store yesterday; before heading out I was sure to pick up some whole wheat bread and eggs!
This is a crazy-easy breakfast dish to whip up, which makes it awesome for hectic mornings when you don't have much time to cook and eat before heading out the door. All that is needed for this recipe is some cooking spray (I use olive oil spray), a slice of whole wheat bread, and an egg. This is a great breakfast option since it provides you with protein and whole-grains to get your metabolism running, give you energy, and help to keep you feeling full throughout the morning. Pair with a side of berries for a dose of antioxidants and some extra fiber and you've got yourself a well-rounded breakfast!
To make this dish, cut a small hole in the center of the slice of bread, lightly coat your pan with cooking spray, and turn the stove to medium heat. Place the bread in the pan and crack an egg, pouring its contents into the bread's center— including the yolk. The yolk is full of vitamins and nutrients, so when eaten in moderation it can be very healthy for you! The recommended amount is no more than 300 mg per day due to the high cholesterol content, and a medium size egg contains about 180 mg, putting you under the daily limit.
Let the bread and egg sit until the egg is cooked into the bread enough to be flipped over. Then let the other side sit; when the egg-white on that side is no longer liquid, transfer to a plate and eat up!
This is a crazy-easy breakfast dish to whip up, which makes it awesome for hectic mornings when you don't have much time to cook and eat before heading out the door. All that is needed for this recipe is some cooking spray (I use olive oil spray), a slice of whole wheat bread, and an egg. This is a great breakfast option since it provides you with protein and whole-grains to get your metabolism running, give you energy, and help to keep you feeling full throughout the morning. Pair with a side of berries for a dose of antioxidants and some extra fiber and you've got yourself a well-rounded breakfast!
To make this dish, cut a small hole in the center of the slice of bread, lightly coat your pan with cooking spray, and turn the stove to medium heat. Place the bread in the pan and crack an egg, pouring its contents into the bread's center— including the yolk. The yolk is full of vitamins and nutrients, so when eaten in moderation it can be very healthy for you! The recommended amount is no more than 300 mg per day due to the high cholesterol content, and a medium size egg contains about 180 mg, putting you under the daily limit.
Let the bread and egg sit until the egg is cooked into the bread enough to be flipped over. Then let the other side sit; when the egg-white on that side is no longer liquid, transfer to a plate and eat up!
Tuesday, May 21, 2013
Apples: why you may not be eating them right
The past couple of days have been filled with moving furniture, packing suitcases, and a whole lot of driving. Yesterday, my dad and I hit the California road in pursuit of the Lone Star state, Texas! Before leaving, we were sure to stock up on KIND Bars, Chimes Ginger Chews, Cadia Organic Popcorn, Go Raw Chocolate Super Cookies and Sunflower Flax Snax, and Chia Squeeze Vitality Snacks by Mamma Chia (which I've yet to try, but they should be interesting!). This all being said, I haven't been able to do my usual research for today's post, but not to worry! I have a YouTube video from FOODBEAST to share that perfectly explains my reasoning behind what some might consider an odd tendency of mine. Looks like I wasn't the odd one all along!
So I may not eat them from the bottom up... but I'm always sure that no bit of my apple goes to waste!
Saturday, May 18, 2013
Workouts: the lying hamstring curl
This past week I was introduced to a new stability ball exercise that had my muscles working hard. The lying hamstring curl is a simple yet effective move that targets your glutes, hamstrings, and abs all at once! This exercise involves lying on the floor with your heels and calves atop a stability ball, your arms pressed flat on the floor for balance and your torso engaged and lifted, not coming down until the set is complete. You then move the ball in towards your bottom and out again.
For an added challenge, you can do the hip bridge to unilateral heel drag, which is the same exercise but using only one foot to move the stability ball instead of two, alternating legs between sets. If you have access to a stability ball, consider implementing this exercise yourself!
For an added challenge, you can do the hip bridge to unilateral heel drag, which is the same exercise but using only one foot to move the stability ball instead of two, alternating legs between sets. If you have access to a stability ball, consider implementing this exercise yourself!
Thursday, May 16, 2013
Grapefruit: a slenderizing fruit
When it comes to slimming foods, the grapefruit boasts quiet a bit of credibility. This colorful fruit contains a flavonoid compound called naringin, which can lower insulin levels (which stores fat) and boost metabolism. Grapefruits also contain potassium, calcium, phosphorus, an ample amount of vitamin C, and a compound called lycopene, which can help to lower the risk of cancer (not to mention it's also responsible for giving the fruit its pink/red color). Among the grapefruit's other benefits, it can lower bad LDL cholesterol, aid in liver detoxification, and curb appetite.
Containing no fat and coming in at around 52 calories and 2 grams of fiber for a half, grapefruits make for a low-calorie and satisfying mid-day snack or addition to salads, meats, and beverages. Below is a list of recipes to help you get in a dose of this tangy superfood:
Grapefruit, Avocado, and Shrimp Salad
Grapefruit Salsa
Mixed Green Salad with Grapefruit and Cranberries
Grapefruit Spritzer
North African Spiced Turkey with Avocado-Grapefruit Relish
Broiled Grapefruit
Plain grapefruit topped with stevia (No recipe directions needed!)
Chicken with Grapefruit
Grapefruit, Avocado, Ginger Smoothie
And for all of you celebrating your graduation from college (congrats!), here are a few grapefruit-based drinks to toast and cheers with:
Campari, Grapefruit & Pomagranite Cocktail
Grapefruit Gimlet
Ruby-Red Grapefruit Cocktail
If you're taking prescription drugs of any kind, ask your doctor before incorporating grapefruit into your diet, for they have been shown to increase the strength of certain drugs. As the motto goes, better safe than sorry!
Containing no fat and coming in at around 52 calories and 2 grams of fiber for a half, grapefruits make for a low-calorie and satisfying mid-day snack or addition to salads, meats, and beverages. Below is a list of recipes to help you get in a dose of this tangy superfood:
Grapefruit, Avocado, and Shrimp Salad
Grapefruit Salsa
Mixed Green Salad with Grapefruit and Cranberries
Grapefruit Spritzer
North African Spiced Turkey with Avocado-Grapefruit Relish
Broiled Grapefruit
Plain grapefruit topped with stevia (No recipe directions needed!)
Chicken with Grapefruit
Grapefruit, Avocado, Ginger Smoothie
And for all of you celebrating your graduation from college (congrats!), here are a few grapefruit-based drinks to toast and cheers with:
Campari, Grapefruit & Pomagranite Cocktail
Grapefruit Gimlet
Ruby-Red Grapefruit Cocktail
If you're taking prescription drugs of any kind, ask your doctor before incorporating grapefruit into your diet, for they have been shown to increase the strength of certain drugs. As the motto goes, better safe than sorry!
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