Posts Tagged ‘yogurt’

Thursday Treat


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.







Thursday Treat


This week’s treat is all about snacking!!  Yes, snacking in between your meals is not only healthy and can help you lose weight but is urged by dieticians and nutritionists.  In fact, research has shown that people who eat more frequently throughout the day, eat nutritious food not binge on junk food, weigh less that people who don’t eat as often.

Eating regularly keeps blood-sugar and energy level steady, controls hunger which prevents us from making bad food decisions (like eating cookies, guilty).  Also, when you are eating healthy snacks, your body burns the “right” food for energy all day which increases metabolism and helps burn more calories, resulting in a healthy, slim body.  So, don’t skip on snacking just because you are dieting or over eat because you are bored/worried/depressed.  Listen to your body’s signals and feed it with the right snacks at the right time. Not only will it keep you full and happy, it’ll help you reach your goal weight even faster.

Below are some healthy snacks for you to try that I broke down into two categories: city stunners (for anyone with a busy on-the-go routine) and heavenly homies (for those lazy days at home watching movies all day).  Remember, snacks should always be less than 200 calories.

City Stunners:

  1. Raw, unsalted almonds (measure it to about a small child’s handful, 21 almonds is 150 calories) or pumpkin seeds
  2. Pear and string cheese
  3. Plain Greek yogurt with agave nectar (or little bit of honey) with blueberries or strawberries
  4. Apples with little bit of cinnamon powder (I like this).  You can also eat with 1 tbsp of peanut butter.
  5. Olives (about 7) and one slice of Swiss cheese
  6. A glass of fat-free chocolate milk (my most favorite snack)
  7. A banana with snack sized cottage cheese – try a low fat option
  8. Dark chocolate covered espresso beans – but this one is tricky, limit yourself to a handful
  9. Kashi Chewy Granola Bars
  10. Quaker Instant Oatmeal


Heavenly Homies:

  1. Popcorn – try the fat-free ones; Orville has good options
  2. Hummus and veggies – try it with cucumbers and carrots (or celery if you eat it)
  3. One whole grain cracker (try Kashi), split it in two and spread low calorie cheese like Skinny Cow and top it with sliced cucumbers or grapes
  4. Guacamole with veggies – scoop out the seeds of cucumber or zucchini and fill it in with guacamole and munch away
  5. Edamame – I like mine steamed but you can also eat the frozen one if you prefer something crunchy.
  6. Halve a cup of cherry tomatoes and drizzle with olive oil and enjoy
  7. Strawberries and 3 tbsp of fat-free Cool Whip
  8. The ever popular PB&J but swap white bread with whole grain or wheat bread with one tbsp of peanut butter and two tbsp of jelly.
  9. Pretzels, try Snyder’s Organic Whole Wheat Sticks, with one teaspoon of French’s Honey Mustard.
  10. Sweet potato & cinnamon yogurt – microwave a medium sized sweet potato in the microwave then top it off with plain, nonfat yogurt and sprinkle of cinnamon.

Nutrition source:



Thursday Treat


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 –


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


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


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

Nutrition info courtesy of &


Nutrition source: &

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