Posts Tagged ‘healthy’

Thursday Treat

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Bloat – AWAY!!

Below are few things that will help you get rid of the balloon in your stomach aka bloating.

  1. Drink plenty of water because it flushes out the excess sodium and also helps keep you regular.  Fruits and veggies that have high water content can also do the same as water so eat lots of watermelon, cucumber, pineapples and tomatoes.
  2. Yogurt has probiotics or good bacteria which helps get rid of gas and again helps keep you regular (constipation comes with its BFF bloating).
  3. Fiber can also get rid of bloating so try eating fruits and veggies with high fiber content like strawberries, blueberries, raspberries, apples, pears and veggies like peas and artichokes.
  4. Bananas, avocados, orange juice, quinoa and pistachios are high in potassium which regulates sodium level thus keeping your belly flat.
  5. Pineapple (again), grapefruit and papaya (I hate papayas so I’ll be eating the other two) have digestive enzymes that break down protein in our system which makes digestion easier.
  6. Salmon has omega-3 fatty acids with reduces inflammation in the body and can help reduce bloating associated with GI distress.

 

 

 

 

 

Info: redbookmag.com

Thursday Treat

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Last week, we delved into the healthy benefits of Salmon and its Omega-3 goodness. This week, I want to talk about another member of the food fad we see nowadays being touted from the skyscrapers. We all hear that “whole grain does this” and “whole grain does that”, but how much do you have to eat to reap the benefits? The Whole Grains Council (http://www.wholegrainscouncil.org/) suggests eating 3-6 servings of whole grain at 16g of whole grain per serving for everyone 9 years and up. Who’s got the time or appetite to eat 3-6 bowls of Cheerios every day? Variety anyone?

Enter Quinoa. Quinoa is a tiny, ancient Peruvian seed, which has a mild, nutty flavor, is related to leafy green vegetables and is often used like a grain. Quinoa is as versatile as rice but it has a protein content that is superior to that of most grains, because it contains all the essential amino acids. In particular, quinoa is high in lysine, an amino acid important for tissue growth and repair. It’s also a good source of manganese, magnesium, phosphorus and copper, and it has a high iron content. Let’s not forget that quinoa also contains many varieties of Vitamin E, which neutralizes the oxidant effect of free radicals, which are molecules that damage collagen and cause skin dryness, fine lines and wrinkles. Also, quinoa keeps you fuller vs rice because of the fiber content, which means you would eat less quinoa than rice. Less eating = less calories and coupled wit the high protein content, eating quinoa is a surefire combination for losing weight.

There are 3 common colors of quinoa, white, red and black. White quinoa has a mild flavor and is a great substitute for rice, and also great for breakfast. Red quinoa has a little nuttier flavor and is crunchier, which means it can be put in salads without getting all mushy. Black quinoa has an earthy flavor and is as crunchy as red quinoa. You can also get a tricolor mix at some stores, which combines all of these great flavors.

Here are some of my favorite quinoa dishes for you to try and knock the rice habit!

Cinnamon-Scented Breakfast Quinoa

http://www.epicurious.com/recipes/food/printerfriendly/Cinnamon-Scented-Breakfast-Quinoa-366130#ixzz253RWwoNl

Quinoa Stir-Fry with Vegetables and Chicken

 

Nutrition data from the Whole Grains Council,  Recipes courtesy of epicurious.com, photo:peanutbutterandjulie.typepad.com

 

 

 

Thursday Treat

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We all know that eating fish in general is good for you. However, Salmon is just amazing. The taste and texture of salmon make it the third most consumed species of seafood in the U.S. Not only does it taste awesome, but Salmon is one of the healthiest things you can put in your body.

 

Glam Salm[on]?
A lot of my recent posts have pertained to hair styling, but how do we get our hair to be healthy? It all starts with a proper diet. We’ve heard all the gurus shouting from the rooftops about the brain and heart health benefits of Omega-3’s, but what are the benefits for our lovely locks?

“Essential omega-3 fatty acids are needed to support scalp health,” says Andrea Giancoli, MPH, RD, a dietitian in Los Angeles and a spokeswoman for the American Dietetic Association. “A deficiency can result in a dry scalp and thus hair, giving it a dull look.”

Salmon has one of the highest amounts of naturally occurring omega-3 fatty acids.  As a bonus, Salmon provides generous amounts of B-12, iron and high quality protein. This complete protein is important as it serves as the building block to healthy and strong hair…and this protein is something you won’t be getting from taking a capsule.

So, not only does Salmon help give your hair a lustrous, shiny look, but it can also aid in strengthening and repairing hair from the scalp down. Below are some of my favorite Salmon recipe, try them today and eat to your hair!

Photos and recipes courtesy of food.com

Honey Ginger Grilled Salmon

Ingredients

  • 1 teaspoon ground ginger
  • 1 teaspoon garlic powder
  • 1/3 cup reduced sodium soy sauce
  • 1/3 cup orange juice
  • 1/4 cup honey
  • 1 green onions, chopped
  • 1 1/2 lbs salmon fillets

Directions

  1. In a large self-closing plastic bag, combine first six ingredients; mix well.
  2. Place salmon in bag and seal tightly.
  3. Turn bag gently to distribute marinade.
  4. Refrigerate 15 minutes or up to 30 minutes for stronger flavor.
  5. Turn bag occasionally.
  6. Lightly grease grill rack.
  7. Preheat grill to medium heat.
  8. Remove salmon from marinade; reserve the marinade.
  9. Grill 12-15 minutes per inch of thickness or until fish flakes easily with a fork.
  10. Brush with reserved marinade up until the last 5 minutes of cooking time.
  11. Discard leftover marinade.

 

 Lemon Garlic Baked Salmon

Ingredients

  • 6 -8 salmon steaks or 2 large salmon fillets
  • 3 lemons, juice of
  • 4 cloves minced garlic
  • 1/4 cup olive oil
  • 1/2 cup white wine
  • 1/4 cup fresh parsley, chopped
  • salt and pepper

Directions

  1. Combine all ingredients except salmon.
  2. Place salmon in a lightly greased baking dish and pour mixture over salmon.
  3. Sprinkle with salt and pepper and bake at 350° for approximately 25 minutes or until fish is flaky and done.

 

 Sauteed Salmon

Ingredients

  • 4 (6 ounce) salmon fillets
  • 5 tablespoons butter, divided
  • salt and pepper
  • 1 teaspoon lemon juice
  • 1/2 teaspoon dill weed
  • 3 teaspoons cream

Directions

  1. In 12 inch skillet, heat 3 Tbsp butter.
  2. Add filets, skin side down, and saute on low heat for about 10 min turning often.
  3. Add salt and pepper to taste.
  4. Sprinkle with lemon juice and dill.
  5. Remove to serving plate.
  6. Add 2 Tbsp butter, and cream.
  7. Cook and stir 1 minute.
  8. Pour over salmon.
  9. Serve with lemon slices.

Photos and recipes courtesy of food.com

Thursday Treat

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Low-Cal Cocktails

I am not much of a drinker but occasionally I will have a chilled glass of martini or two. But soon realized that these cocktails are loaded with calories so I decided to find some low-cal alternatives and thought I share. These are all delicious and have some health benefits without that after taste of guilt, just the way I like it, enjoy!!

All of these are 200 calories or less

1. Blueberry Julep

Blueberries helps decrease your risk for type 2 diabetes.

Ingredients:
1 1 oz bourbon
1/4 cup fresh blueberries muddled with 1 wedge of lemon and 1 tsp brown sugar + 2–4 oz seltzer

Direction:
Combine all ingredients and serve over ice in a chilled rocks glass. Garnish with a blueberry skewer.

2. Green Tea-ni

Drinking green tea can lower cholesterol, fight bad breath, and reduce body weight, and may even ward off cancer

Ingredients:
1 1/2 oz gin
4 oz brewed and chilled (or bottled) green tea
2 tsp honey
Ice

Directions:
Shake all ingredients in a shaker, then strain into a chilled martini glass. Garnish with lemon zest.

3. Kiwi Daiquiri

Kiwi packs a dose of fiber, which helps you stay fuller longer

Ingredients:
1 1/2 oz white rum
1 kiwi, peeled and quartered
1 Tbsp fresh lime juice
1/4 tsp lime zest
2 1/2 tsp agave nectar
1 cup crushed ice

Directions:
Puree all ingredients in a blender. Serve in a chilled rocks glass and garnish with a kiwi slice.

4. Thyme Lemonade

The scent of lemon is a mood booster

Ingredients:
1 1/2 oz limoncello
5 sprigs fresh thyme muddled with 1 wheel of lemon
Ice
4 oz seltzer

Directions:
Shake everything but seltzer in a shaker. Pour over ice, top with seltzer, and garnish with a lemon wheel and thyme sprig.

5. Hibiscus Margarita

Research has found that hibiscus tea may naturally lower blood pressure

Ingredients:
1 1/2 oz tequila
4 oz brewed and cooled hibiscus tea (or try a bottle like The Republic of Tea Natural Hibiscus Iced Tea)
1 tsp agave nectar
Ice

Directions:
Shake all ingredients in a shaker, then strain into a chilled martini glass. Rub an orange peel around the glass’s rim, then use as garnish.

6. Nectarine-Basil Vodka Collins

Basil has been shown to lower blood glucose and cholesterol levels

Ingredients:
1 1/2 oz Square One Basil organic vodka
1 wedge of lemon muddled with 3 slices of nectarine and 1 tsp agave nectar
2–4 oz seltzer

Directions:
Combine ingredients in a chilled collins glass. Serve with ice and garnish with a nectarine slice.

7. When in doubt or feel too lazy to make yourself a cocktail, have a glass of champagne, it’s only 83 calories per serving; I like Moët Rose.

Photos: womenshealthmag.com & mintlovesocialclub.com
Recipes: womenshealthmag.com

Thursday Treat

featured_gallery-thursday

This week’s Thursday treat will be on my favorite fruit to eat in the summer; the always refreshing, but never boring – WATERMELON!  After spending a long, hot and sweaty summer day outside, nothing cools me down more than a cold and sweet slice of watermelon.

Watermelon is a delicious fruit with great health benefits.  It has vitamin A, C and the highest level of lycopene all of which works as an antioxidant to protect cells and fight off free radicals to help minimize the signs of aging; lycopene is the pigment that gives watermelon (and tomato) its red color.  Vitamin A is also known to reduce pore size and oil secreted by skin. It has vitamin B6, which helps immune system produce antibodies to fight off diseases, and potassium to help with water balance.  It is also made up of mostly water, so it keeps your body and skin hydrated.  Lastly, it’s a low calorie food, so you can snack on it as much as you want to satisfy your sweet tooth, without undoing all those hours at the gym.

Below are three different quick and very easy watermelon salad recipes for you to try this summer.

Watermelon Salad with Mint & Feta Cheese

What you need:

  •  1/3 cup extra-virgin olive oil
  • 3 tablespoons fresh lemon juice
  • 2 teaspoons kosher salt
  • 1 teaspoon Tabasco
  • 1/2 teaspoon freshly ground pepper
  • One 8-pound seedless watermelon, scooped into balls with a melon baller or cut into 1 1/2-inch chunks (10 cups), chilled
  • 1/2 pound feta cheese, crumbled (2 cups)
  • 1 1/4 cups pitted kalamata olives, coarsely chopped (optional)
  • 1 small sweet onion, cut into 1/2-inch dice
  • 1 cup coarsely chopped mint leaves

Make it:

  1. In a large bowl, whisk the oil, lemon juice, salt, Tabasco and pepper.
  2.  Add the watermelon, feta, olives and onion and toss gently.
  3.  Garnish with the mint and serve.

 

Watermelon and Arugula Salad

What you need:

  •  1/2 pound baby arugula leaves
  • 2 pounds seedless watermelon, 3/4-inch-diced (3 pounds with the rind)
  • 1/3 cup good olive oil
  • 1/4 cup freshly squeezed lemon juice (2 lemons)
  • 1 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2-pound chunk Parmesan cheese

Make it:

  1. Place the arugula and watermelon in a large bowl.
  2.  In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
  3.  Pour enough dressing on the arugula to moisten. Toss well and place on salad plates.
  4. With a very sharp knife or a vegetable peeler, shave the Parmesan into large shards and sprinkle them on the arugula and watermelon. Sprinkle with salt and serve.

 

Watermelon and Tomato Salad

What you need:

  • 5 cups (3/4-inch) seeded watermelon cubes
  • 1 1/2 pounds ripe tomatoes, cut into 3/4-inch cubes
  • 3 teaspoons sugar
  • 1/2 teaspoon salt
  • 1 small red onion, quartered and thinly sliced
  • 1/2 cup red wine vinegar
  • 1/4 cup extra virgin olive oil
  • Romaine lettuce leaves (optional)
  • Cracked black pepper to taste

Make it:

  1. Combine watermelon and tomatoes in a large bowl; sprinkle with sugar and salt, tossing to coat. Let stand 15 minutes.
  2. Stir in onion, vinegar, and oil. Cover and chill 2 hours.
  3. Serve chilled with lettuce leaves, if desired. Sprinkle with cracked black pepper to taste.

 

Source: 3fatchicks.com & watermelon.org

Recipes: foodandwine.com, foodnetwork.com, myrecipes.com

Thursday Treat

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Healthy Breakfast Smoothies

Today’s treat is about breakfast smoothies that are fast, delicious and healthy. If you are not an egg person, you can still have a quick and healthy breakfast while getting your daily dosage of fruits, yay! But let’s talk about fruits first.

Fruits are made of water, fiber, vitamins, minerals and sugar. Most of the fiber in fruits is actually on their skin and seed, so increase your intake of these types of fruits, like apples, peaches, pears (skin) or strawberries, kiwis & raspberries (seed). Citrus fruits like, oranges, grapefruits and clementines are also high in fiber (though, they don’t have edible skin or seed) and are loaded with Vitamin C. These are great fruits to snack on or put in smoothies because fiber helps you stay full and keeps your blood sugar in check. You won’t feel hungry in between meals and these will also satisfy your sweet tooth. Then there are some fruits that you should reduce eating; they are not bad for you (because there are no bad fruits), but they are high in calories and sugar, and low in fiber, like bananas, pineapples and mangoes. Not surprisingly, these are my three most favorite fruits =(.

Below are four delicious smoothies for breakfast or anytime you feel like having something sweet.

Kiwi Strawberry Smoothie

What you need:

  • 4 oz fat-free strawberry yogurt
  • 1 cup frozen strawberries (partially thawed)
  • 1 peeled kiwi
  • 1 cup crushed ice (or 5 to 8 ice cubes).

Make it:

Combine all ingredients in a blender and blend on high until smooth.

Recipe courtesy of Healthy Girl – redbookmag.com

 

Oatmeal smoothie

What you need:

  • 1 cup ice
  • 1/2 cup frozen raspberries
  • 1/2 cup plain lowfat yogurt
  • 1 banana
  • 1/2 cup old-fashioned rolled oats
  • 1 tablespoon honey
  • 1 cup coconut water (or other liquid, such as juice)

Make it:

Place ice and raspberries in the bottom of blender, and all other ingredients on top. Whir until completely smooth. Serve.

Recipe courtesy of marthastewart.com

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Glowing Green Smoothie

This recipe is super simple. All you need is a blender and the following ingredients:

  • 1-2 bananas
  • 1/2 cup frozen peaches
  • 1/2 cup frozen mango
  • a couple handfuls of spinach
  • water

Add just enough water to blend and enjoy, that’s it! Try any combo you like, all you need is a base of bananas, fruit of your choice and a couple handfuls of your favorite green. You may think it tastes gross because of the spinach, but you won’t even taste it. Spinach has a really mild flavor and blends well. This smoothie is great for the digestive and immune systems. Also, spinach is high in Vitamin A, which helps skin retain moisture and prevents acne and wrinkles.

Recipe courtesy of lindawagner.net

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Peach Lassi Smoothie

What you need:

  • Peaches (frozen slices or chunks)
  • Nonfat Greek yogurt
  • Fresh lime juice
  • Dash of ground cinnamon
  • Fresh raspberries

Make it:

Pulse first four ingredients in a blender. Stir in berries and enjoy.

Recipe courtesy of people.com

Nutrition info courtesy of people.com & healthdiaries.com

 

Nutrition source: people.com & healthdiaries.com

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