Super Bowl Swaps

Super Bowl Swaps

It’s almost game time!  Although you and/or your guests may enjoy and be looking forward to all the traditional football fare, you can try some of these tips to keep everyone healthy and happy!

Crush it with Crudités 

Instead of a couple of celery and carrot sticks to compliment the wings, make chopped veggies a colorful centerpiece. Use bell peppers, broccoli, cauliflower, tomato, asparagus, cucumber, jicama, zucchini or any other vegetable you like. Serve with healthy dips.  I love Cava brand for hummus/tzatziki as it lower in calories. Make sure there is no sugar added to your salsa.  Serve fresh guacamole or make your own. Try your own creamy creation using Siggi’s plain Icelandic yogurt as a base.  I love adding: olive oil, lemon juice, and Everything but the Bagel Seasoning for a savory snack.  Choose healthy alternatives for ranch dressing/dip. I like Sir Kensington’s and Tessamae brands for ranch. 

Root for Fruit!  

Whether it’s part of the cheese board, on its own, or for dessert, fruit is high in fiber to keep you full and sweet to curb that sweet tooth.  Add dried fruit to your cheese board (make sure it has no added sugar or oil) as well as all natural fruit spreads (Trader Joe’s, St. Dalfour, Polaner All Fruit are all good!). 

Change up the Cheese Board

Some of my favorite cracker brands are: Simple Mills, Mary’s Gone Crackers, Flackers and GG Fiber crackers. All are high fiber and made with healthy ingredients.  Many other crackers out there are made with white flour, hydrogenated oils, sugar and other additives/preservatives.  Choose some cheeses that are lower in fat: Parmesan, feta, mozzarella, goat, Camembert to name a few.  Add fruit as mentioned above: fresh and/or dry. Also add nuts. Make sure there is no oil or anything added to the nuts, expect a little salt.  

Salty Snacks

Select healthier versions of chips and popcorn for that crunch.  I recommend popcorn that is organic and contains ONLY popcorn, olive/coconut/avocado oil and salt (Note that non-organic popcorn is often made from GMO corn!)  Lesser Evil is a favorite brand in my house.  The same goes for potato chips: I recommend those made ONLY with potatoes, olive/avocado oil and salt.  My boys and I love Kettle Brand Chips made with avocado oil.  For tortilla-style chips, my favorite are Siete. They are grain free made only with cassava flour, avocado oil, coconut flour, chia seeds and salt!  Serve with salsa and guacamole as recommended above. 

Bites of Buffalo

Is it really SuperBowl without some sort of Buffalo something?!  I love recipes that use chicken breasts (instead of thighs or wings with skin because those have higher calories, fat, saturated fat and cholesterol). Try almond (you can substitute almond for regular flour in recipes), oat, brown rice or whole wheat flour for white flour. Use avocado or olive oil instead of vegetable oil. Also use ghee, coconut oil or olive/avocado oil in recipes that call for butter. Select a Buffalo sauce or hot sauce with all natural ingredients. I LOVE Siete foods hot sauces. And I like Noble Made Mild Buffalo sauce. It’s here but I found at Whole Foods. 
 
I really like these two Buffalo chicken recipes:
 
You can also sauté shrimp in Buffalo sauce. 
 
For my friends who prefer a vegan or vegetarian option, try these Buffalo cauliflower recipes! 
If you don’t have an air fryer, cook at 400 degrees in the oven for 10 more minutes!

Chill with Chili

There’s nothing better than a warm cup of chili on a cold winter day watching the Super Bowl.  Instead of traditional chili that can be high in saturated fat, made with ground beef, sour cream and cheddar cheese and mostly carbs (just beans), you can lighten it all up!  Even if you want to add meat (lean ground beef, chicken or turkey), I recommended starting with a mostly vegetable-based one like this one:
 
You can add the meat PLUS 2 cups baby spinach leaves (I always add more greens to all my cooked saucy dishes!) after step 1. 
 
For toppings try plain Siggi’s yogurt (instead or sour cream), shredded Parmesan or mozzarella instead of cheddar cheese, avocado, lime, or scallions to garnish. You could also dig in with your Siete chips! 

Not your Typical Nacho!

You can often enjoy the flavor of a favorite food with a twist on the traditional recipe. I love this Turkey Nacho recipe that doesn’t actually contain nachos. The turkey meat is placed inside mini bell peppers:
 
This paleo version is made with potatoes instead of chips and skips the cheese:

Pizza Power!

 
Why not try cauliflower pizza?!  Lots of your guests will thank you!!  I love the Cali’flour crusts that you can buy on Amazon. These are the best in my opinion. BUT I also have a super simple recipe where you can make your own. Check it out here:

 

 

Chicken Bolognese

Chicken Bolognese

I make some version of this sauce at least once a week-it’s really pretty easy and quick.  Sometimes I use ground turkey, sometimes chicken and different veggies end up in the pot. Traditional Bolognese often has carrots, mushrooms, red wine, tomato paste, but I often use what I have on hand and what is quickest. This meal is FULL of veggies (think tons of #antioxidants and #fiber .) The #lycopene – great for skin, bone, and heart health – in the tomatoes is made more bioavailable (meaning it works better in the body) by being cooked with olive oil, since it’s fat-soluble.

Tag me if you try and ENJOY!  

Don’t forget to make extra for leftovers. The sauce is even better the next day!

Ingredients:
1 medium sweet onion chopped
2 Tbsp olive oil 
1 pound ground chicken breast 
1 bottle Rao’s Tomato Basil sauce (24-ounce size)
3 cups baby spinach leaves
1 Tbsp oregano 
1 tsp chili flakes (or to taste)
1 cup cauliflower rice (I used frozen organic from @traderjoes
1/2 cup steamed broccoli 🥦 (see my blog for the best way to cook!)

Directions:

  1. Pour olive oil into large pot/saucepan on medium heat. Sauté onions until they are browned. (I love the caramelized onion flavor so I cook them awhile!) 
  2. Add ground chicken and break apart/cook until all pink is gone and it is just about cooked through (about 4-5 mins if fresh, longer if you start with frozen, which I often do.)
  3. Add in the sauce. 
  4. Add in spinach and stir until it wilts into the sauce. 
  5. Add oregano and chili flakes to taste. 
  6. Simmer on low for at least 20 minutes ( I sometimes do 30-40 minutes or make earlier in the day then reheat for dinner. This blends all the flavors together and helps develop a richer taste as some of the water evaporates.)
  7. In a separate pot or pan warm up or cook cauliflower rice. I use olive oil spray so it doesn’t stick. Both fresh and frozen only need 3-5 minutes to cook.
  8. Steam broccoli. (Recipe on my blog under  “Simple Solutions”.)
  9. Layer sauce and broccoli over cauliflower rice and enjoy! Top with grated Parmesan as desired. (My husband enjoyed his over whole wheat pasta. You can use zoodles too!)
ENJOY!!

Chicken Bolognese

I make some version of this sauce at least once a week-it’s really pretty easy and quick.  Sometimes I use ground turkey, sometimes chicken and different veggies end up in the pot. Traditional Bolognese often has carrots, mushrooms, red wine, tomato paste, but I often use what I have on hand and what is quickest. This meal is FULL of veggies (think tons of #antioxidants and #fiber .) The #lycopene – great for skin, bone, and heart health – in the tomatoes is made more bioavailable (meaning it works better in the body) by being cooked with olive oil, since it’s fat-soluble.

Tag me if you try and ENJOY!

  • 1 Medium Sweet Onion Chopped
  • 2 Tbsp Olive Oil
  • 1 Pound Ground Chicken Breast
  • 1 Bottle Rao’s Tomato Basil sauce (24-ounce size)
  • 3 Cup Baby Spinach Leaves
  • 1 Tbsp Oregano
  • 1 Tbsp Chili Flakes
  • 1 Cup Cauliflower Rice ( I used frozen organic from @traderjoes )
  • 1/2 Cup Steamed Broccoli  ( See my blog for the best way to cook!)
  1. Pour olive oil into large pot/saucepan on medium heat. Sauté onions until they are browned. (I love the caramelized onion flavor so I cook them awhile!)

  2. Add ground chicken and break apart/cook until all pink is gone and it is just about cooked through (about 4-5 mins if fresh, longer if you start with frozen, which I often do.)

  3. Add in the sauce

  4. Add in spinach and stir until it wilts into the sauce

  5. Add oregano and chili flakes to taste

  6. Simmer on low for at least 20 minutes ( I sometimes do 30-40 minutes or make earlier in the day then reheat for dinner. This blends all the flavors together and helps develop a richer taste as some of the water evaporates.)

  7. In a separate pot or pan warm up or cook cauliflower rice. I use olive oil spray so it doesn’t stick. Both fresh and frozen only need 3-5 minutes to cook.

  8. Steam broccoli. (Recipe on my blog under  “Simple Solutions”.)

  9. Layer sauce and broccoli over cauliflower rice and enjoy! Top with grated Parmesan as desired. (My husband enjoyed his over whole wheat pasta. You can use zoodles too!)

Cranberry Sauce with Pears

Cranberry Sauce with Pears

Yield: Serves 8

Ingredients

  • 12 ounces fresh or frozen cranberries
  • 2 medium pears, peeled, cored, and cut into 1/4-inch chunks
  • 3/4 cup coconut sugar
  • 1/2 cup water
  • 3 tablespoons agave
  • 2 tablespoons orange juice
  • 1/2 teaspoon kosher salt

Direction

Combine cranberries, pears, coconut sugar, water, agave, orange juice, and salt in a medium saucepan.  Bring to a boil over medium-high heat.  Cook, stirring occasionally until berries start to pop, about 5 minutes.   Press berries against side of pan with wooden spoon and continue to cook until berries have broken down and sauce thickens to a jam-like consistency, about 5 minutes more.  Remove from heat and let cool for 30 minutes.  Adjust consistency with water as needed.  Stir in crystallized ginger.

Serve immediately or place in an airtight container and store in the refrigerator. Can be served cold or reheated.

 

Cranberry Sauce with Pears

  • 12 Ounces Fresh or Frozen Cranberries
  • 2 Medium Pears, Peeled, Cored, and Cut into 1/4-inch chunks
  • 3/4 Cup Coconut Sugar
  • 1/2 Cup Water
  • 3 Tbsp Agave
  • 2 Tbsp Orange Juice
  • 1/2 Tsp Kosher Salt
  1. Combine cranberries, pears, coconut sugar, water, agave, orange juice, and salt in a medium saucepan.

  2. Bring to a boil over medium-high heat.

  3. Cook, stirring occasionally until berries start to pop, about 5 minutes.

  4. Press berries against side of pan with wooden spoon and continue to cook until berries have broken down and sauce thickens to a jam-like consistency, about 5 minutes more.

  5. Remove from heat and let cool for 30 minutes.

  6. Adjust consistency with water as needed.

  7. Stir in crystallized ginger

Serve immediately or place in an airtight container and store in the refrigerator. Can be served cold or reheated.

Butternut Squash + Pomegranate Quinoa Stuffing

Butternut Squash + Pomegranate Quinoa Stuffing

YIELD: Serves 8

INGREDIENTS

  • 1 cup vegetable stock
  • 1 cup quinoa
  • 2 ounces olive oil
  • 1 onion, chopped
  • 6 stalks celery, diced
  • 1 tablespoon fresh sage
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 tablespoons chopped fresh flat-leaf parsley
  • ½ cup chopped hazelnuts
  • ½ cup pomegranate seeds
  • ½ cup roasted butternut squash cubes
  • ½ cup cubed whole wheat sourdough bread toasted in oven with olive oil, salt and pepper

PREPARATION

  1. Roast cubed butternut squash tossed in 1 tbsp olive oil in a 400 degree preheated oven for 25-30 minutes until browned. Set aside.
  2. Preheat the oven to 350°F.
  3. Combine the stock and 1 cup water in a medium saucepan and bring to a boil over high heat. Stir in the quinoa and bring back to a boil. Reduce the heat to low, cover, and simmer for 12 minutes, or until the quinoa has absorbed all the liquid.
  4. Meanwhile, pour olive oil into large skillet over medium heat. Stir in the onion and celery and cook, stirring occasionally, until translucent, about 10 minutes.
  5. Remove the onion mixture from the heat and add the quinoa to the pan. Stir in the sage and salt and pepper and mix thoroughly. Transfer the stuffing to an 8-inch square pan. Add bread and roasted butternut squash.  Bake for 30 minutes.
  6. Toss with hazelnuts and pomegranate seeds before serving.
  7. Garnish with parsley and ENJOY!

Butternut Squash + Pomegranate Quinoa Stuffing

  • 1 Cup Vegetable Stock
  • 1 Cup Quinoa
  • 2 Ounces Olive Oil
  • 1 Pc Onion Chopped
  • 6 Stalks Diced Celery
  • 1 Tbsp Fresh Sage
  • 1/2 Tsp Kosher Salt
  • 1/2 Tsp Fresh Ground Black Pepper
  • 2 Tbsp Chopped Fresh Flat-leaf Parsley
  • 1/2 Cup Chopped Hazelnuts
  • 1/2 Cup Pomegranate Seeds
  • 1/2 Cup Roasted Butternut Squash Cubes
  • 1/2 Cup Cubed whole wheat sourdough bread toasted in oven with olive oil, salt and pepper
  1. Roast cubed butternut squash tossed in 1 tbsp olive oil in a 400 degree preheated oven for 25-30 minutes until browned. Set aside.

  2. Preheat the oven to 350°F.

  3. Combine the stock and 1 cup water in a medium saucepan and bring to a boil over high heat. Stir in the quinoa and bring back to a boil. Reduce the heat to low, cover, and simmer for 12 minutes, or until the quinoa has absorbed all the liquid.

  4. Meanwhile, pour olive oil into large skillet over medium heat. Stir in the onion and celery and cook, stirring occasionally, until translucent, about 10 minutes.

  5. Remove the onion mixture from the heat and add the quinoa to the pan. Stir in the sage and salt and pepper and mix thoroughly. Transfer the stuffing to an 8-inch square pan. Add bread and roasted butternut squash.  Bake for 30 minutes.

  6. Toss with hazelnuts and pomegranate seeds before serving.

  7. Garnish with parsley and ENJOY!

Baked Apple Recipe

Baked Apple Recipe

Try this sweet, healthy alternative to apple pie on Thanksgiving or any time during the year.

  • 6 apples (choose your favorite variety!)
  • 1/2 cup raisins and/or dried apricots
  • 1/4 cup chopped walnuts OR pecans (or other nuts)
  • 3/4 tsp grated orange zest
  • 3/4 cup water
  • 3/4 tsp powdered cinnamon
  • 3/4 tsp powdered nutmeg 

Preheat oven to 350F.  Remove apple cores and peel around core opening.  Place apples in shallow baking pan.  Stir together raisins, nuts, and zest in a small bowl.  Add water and spices to saucepan and heat until it boils.   Simmer at low heat for 2 minutes.  Fill each apple core with nut mixture.  Spoon the hot mixture over each apple.  Place pan in oven for 30-35 minutes or until apples are soft.  Enjoy!

Baked Apple

  • 6 Pcs Apple
  • 1/2 Cup Raisins and/or Dried Apricots
  • 1/4 Cup Chopped Walnuts OR Pecans (or other nuts)
  • 3/4 Tsp Grated Orange Zest
  • 3/4 Cup Water
  • 3/4 Tsp Powdered Cinnamon
  • 3/4 Tsp Powdered Nutmeg
  1. Preheat oven to 350F.

  2. Remove apple cores and peel around core opening.

  3. Place apples in shallow baking pan.

  4. Stir together raisins, nuts, and zest in a small bowl.

  5. Add water and spices to saucepan and heat until it boils.

  6. Simmer at low heat for 2 minutes.

  7. Fill each apple core with nut mixture.

  8. Spoon the hot mixture over each apple.

  9. Place pan in oven for 30-35 minutes or until apples are soft.

Wild Mushroom Gravy

Wild Mushroom Gravy

Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Yield: 8 servings

Ingredients:

  • 1 tbsp. olive oil
  • 1/2 c. chopped onion
  • 1 tsp. dried thyme
  • 1/4 tsp. salt
  • 8 oz. oyster mushrooms, sliced
  • 1/4 c. dry sherry
  • 3 c. mushroom stock
  • 1 1/2 tbsp. almond flour (or use all-purpose, wheat, oat, rice etc)
  • 2 tbsp. water
  • 2 tbsp. olive oil (or ghee/butter/margarine as desired)
  • 1/8 tsp. black pepper

Instructions:

  • Heat oil in skillet over medium-high heat. Add onion and sauté at least 1 minute. (I cook a little longer as I love the caramelized onion flavor.)  Add thyme, salt, and mushrooms and sauté about 8 minutes, or until mushrooms are browned. Add sherry and cook until liquid evaporates. Stir in mushroom broth. Bring to a boil and cook until gravy is reduced to about 2 cups (about 14 minutes).
  • Whisk together almond flour and water in a small bowl. Add mixture to skillet; return to boil. Reduce heat to low and simmer until slightly thickened, about 2 minutes. Remove from heat; stir in oil (or ghee/butter) 1 tablespoon at a time and pepper.

Wild Mushroom Gravy

  • 1 Tbsp Olive Oil
  • 1/2 Cup Chopped Onion
  • 1 Tsp Dried Thyme
  • 1/4 Tsp Salt
  • 8 Ounces Sliced Oyster Mushrooms
  • 1/4 Cup Dried Sherry
  • 3 Cup Mushroom Stock
  • 1 1/2 Tbsp Almond Flour (or use all-purpose, wheat, oat, rice etc)
  • 2 Tbsp Water
  • 2 Tbsp Olive Oil (or ghee/butter/margarine as desired)
  • 1/8 Tsp Black Pepper
  1. Heat oil in skillet over medium-high heat.

  2. Add onion and sauté at least 1 minute. (I cook a little longer as I love the caramelized onion flavor.) 

  3. Add thyme, salt, and mushrooms and sauté about 8 minutes, or until mushrooms are browned.

  4. Add sherry and cook until liquid evaporates.

  5. Stir in mushroom broth.

  6. Bring to a boil and cook until gravy is reduced to about 2 cups (about 14 minutes).

  7. Whisk together almond flour and water in a small bowl.

  8. Add mixture to skillet; return to boil.

  9. Reduce heat to low and simmer until slightly thickened, about 2 minutes.

  10. Remove from heat; stir in oil (or ghee/butter) 1 tablespoon at a time and pepper.

Back-to-School LUNCH

Back-to-School LUNCH

Here we go again!  The long, hot, lazy days of summer are coming to an end, and that means back to class, routine, crazy schedules, sports, carpool, and…packing countless lunches and snacks for school.  I must admit that I did NOT miss this prep work these couple of weeks that my kids were not in camp and school, so I can imagine many of you feel the same AND don’t always know what to give your kids to eat. 

Read on for some of my tips and tricks, as a Registered Dietitian AND busy working Mom of two young boys. 

  1. Keep the Kids Involved

Whether you take the kids grocery shopping with you, allow them to assist in making their own school lunch, offer choices, or include items you baked together, they will feel empowered and maybe even excited about what’s in their lunch box.  By taking my 6-year-old son with me to the deli counter in Whole Foods, we learned that he really enjoys turkey pastrami.  He (sometimes) likes helping me put popcorn in a Ziploc bag for lunch or picking out his snacks.   The kids love baking (healthy!) cookies and muffins and telling their friends about it when they eat them at lunch.  Even just asking my 4-year-old if he wants a banana or apple in his lunch makes him happy that he had a say in the matter.

  1. Offer a Balanced Meal

The goal of a healthy school lunch, as part of a balanced diet, is to enhance learning skills, thought processes, and school performance, while maintaining energy levels to fuel the remainder of the afternoon, which often includes after-school sports/activities.  “Balanced” means including a variety of foods from each food group with different sources of protein, fat, and carbohydrates.  Here are just a few examples:

Protein-helps keep little tummies full and kids grow strong.

Turkey (deli, ground, fresh)
Chicken  (tenders, grilled, sliced)
Fish (tuna, salmon, nova, fish sticks)
Eggs (scrambled, boiled, omelets)
Dairy (yogurt, milk, cheese)
Nuts and Seeds (nut butters, raw/roasted nuts, pumpkin/sunflower seeds)
Tofu
Beans (hummus, black beans, chickpeas, edamame/soybeans)

Carbohydrates-great for energy and crunch is good for concentration.

Whole grain bread/muffin/bagel
Brown rice
Whole wheat, brown rice or whole grain pasta
Popcorn
Carrots
Corn
Peas
Tortilla chips
Whole grain crackers
Potatoes or chips (made with avocado oil or olive oil are the best)
Fruit

Fat-also helps keep kids more full, important for brain health

Found in:

Animal protein (eggs, chicken, turkey, meat, cheese, full or low-fat dairy)
Nuts and seeds
Oils
Avocado

  1. Keep it Simple, Small, Easy (AND a little FUN!)

Easy lunches are the simplest for Moms (or caretakers) to make, and kids feel confident eating (mostly) familiar foods.  Bite-size, or cut up foods are just easier for little fingers to hold, or eat with a fork.  Most kids have limited time for lunch periods, so the easier to eat the better: smaller pieces and easy-open containers are helpful!  Making lunch colorful with fruits and veggies makes it more appealing.  If a cute smiley face made out of raisins or even chocolate chips and M&M’s will help, then go for it! 

  1. Include New and Non-Favorite Foods

Familiarity breeds liking:  it can take up to 50+ exposures (seeing, licking, tasting, biting) to new or different foods for a child to actually accept and eat it.   Definitely, include foods that you know your child to eat.  You DO want to keep their bodies and brains fueled for the busy school day.  But, you can also add foods that they sometimes or never eat:  when they are hungry and that’s all that’s in front of them they may just (surprisingly) eat AND enjoy it!

  1. Leftovers for Lunch

When cooking dinner (pasta, pizza, vegetables, chicken, burgers), make extra:  thermoses and other containers can keep this food warm for lunch OR kids may even enjoy some of it cold.  This also saves Moms times when making lunch.

  1. Contain it!

Let your kids select and get excited about their lunchbox or bag.  Include a note or a sticker to add a little more fun.   Try new and different containers. 

I found these, which are PERFECT for dressings, hummus, sauces, etc. 
https://www.containerstore.com/s/1.18-oz.-dressing-to-go/d?productId=10035499&q=sistema

And I like these for fruits and vegetables so they don’t get a sandwich and other items wet:
https://www.containerstore.com/s/stainless-steel-leakproof-nesting-trio-set/d?productId=11003894&q=metal%20food%20containers

The containers in the lunch photos are similar to these. 
https://www.amazon.com/Bento-Lunch-Compartment-Food-Containers/dp/B01DYKB59W/ref=lp_9557050011_1_4?srs=9557050011&ie=UTF8&qid=1535305974&sr=8-4

None of these above containers are perfect or magic.  I use a combination of these and Ziploc bags depending on the day, what’s clean, available and easiest at the time.  Find which works best for you and your kids!

Below are FIVE different ideas for lunches. 

Feel free to mix and match and swap in your kids’ favorite foods.  These are just suggestions, and may not work for all kids, but hopefully will spark some lunch creativity in your house!

  1. Almond butter and strawberry jelly on whole grain bread with strawberries, cucumbers, and popcorn
    • Choose any nut (or seed) butter that is made ONLY from the nut and maybe salt.  There should be no added oils, sugars, or additional ingredients.
    • Select a jelly that has no added sugar.  Fruit juice is so sweet on its own.  Try this one from Trader Joe’s.  I also like the brands: St. Dalfour and Polaner All Fruit.
    • Choose bread that has the first ingredient as WHOLE wheat flour (just “wheat flour” means WHITE flour).  Also make sure there are no added sugars, preservatives and/or ingredients you cannot pronounce.  This is Bread Alone brand.  I also like Ezekial bread and English muffins. -I recommend using ORGANIC produce as much as possible.  See my blog to learn more:  https://www.robinbarrie.com/is-organic-the-right-choice/
    • Try selecting air-popped popcorn that is homemade or made with ONLY olive oil or coconut oil and a pinch of salt.
  2. Siete chips with guacamole, carrots and ranch, turkey pepperoni
    • These grain-free Siete chips are made with cassava flour, coconut flour, avocado oil, and chia.  Not only are they healthy, they are delicious and a great alternative to regular corn chips.
    • The organic guacamole single packs are made by Wholly Guacamole.
    • This is Applegate Farms turkey pepperoni made without added nitrates.
    • I use Primal Kitchen ranch dressing made with avocado oil.
    • For the younger kids, I recommend slicing the carrots into thinner strips so they are easier to eat.
  3. Pizza, steamed broccoli, red grapes, Simple Mills almond flour crackers.
    • For pizza I like both Amy’s Organic and Trader Joe’s organic, both which are frozen.  I also love Cali’flour Foods cauliflower pizza and Cappello’s brands for gluten free options.  Or you can make your own by following my recipe:   https://www.robinbarrie.com/?s=cauliflower+pizza
    • Simple Mills makes single packs of their plain and cheddar crackers, which are great healthy, gluten-free alternatives for traditional Wheat Thins or Cheeze-Its.
  1. Turkey and cheese roll-ups, red peppers, cantaloupe, veggie chips
    • This is organic honey-roasted turkey breast and organic cheddar cheese slices from Whole Foods.  You can try other types of turkey (pepper, smoked, pastrami, etc.) and chesses to switch it up.  Or try cucumbers or peppers in the roll up.
    • I use either the 365 Whole Foods brand or Good Health Veggie Chips.
  2. Siggis vanilla yogurt, veggie sticks, watermelon, edamame
    • I love this yogurt because it’s thick and great for dipping, high in protein with 15 grams per cup and low in sugar.
    • My kids like to use these Veggie Stix (Whole Foods or Good Health) to dip in the yogurt.
    • I keep frozen edamame in the freezer.  Both shelled and in the pod versions are available at Trader Joe’s, Whole Foods and most other markets. 

 

HAVE A HAPPY, HEALTHY START TO YOUR SCHOOL YEAR!!

All my best to you and your families!

****For additional individual or family Nutrition Counseling, contact me via the phone number or email address below.  Check out my website and social media for additional recipes and ideas!

 ****None of these recommendations or products are sponsored.  They are simply items that I like and use for my kids and clients. 

Robin Barrie Kaiden, MS, RD, CDN, CSSD
Registered Dietitian, 
Certified Personal Trainer
917-648-1421
rkaiden@robinbarrie.com
www.robinbarrie.com

Instagram/Twitter: @RobinBarrie
Facebook: @robinbarrienutrition

 

 

 

Is Hummus Good for Weight Loss?

Is Hummus Good for Weight Loss?

Hummus is a staple in Mediterranean and Middle Eastern cuisines. It is a dip that is typically made out of mashed chickpeas (garbanzo beans), tahini (ground hulled sesame seeds), olive oil, garlic, lemon juice, and salt. Other variations can include herbs and spices such as paprika, basil, or turmeric.

Aside from being a delicious dip or spread for vegetables and bread, hummus has been gaining recognition as a healthy food that can aid in weight loss. Turmeric is a great spice for joint pain, it also has other great health benefits visit FindHealthTips.com to learn more. In fact, a recent study cited by Women’s Health indicated that people who have incorporated hummus into their diet are generally healthier than people who don’t. The study also showed that despite having the same calorie intake, they have smaller waists and weigh less overall. Another thing is when you have addiction, you should go to addiction marketing services.

Take a look at why it might be time to go on a grocery run for hummus and chickpeas.

Fiber

One of the main components of chickpeas that has a slimming effect is fiber. An NCBI study on the nutritional value of chickpeas found that the legume has a high content of dietary fiber which promotes gut health. It facilitates bowel movement, relieves constipation, and helps maintain weight. Fiber is often found in whole grains, fruits, vegetables, beans, peas, nuts, seeds, and legumes. The next time you’re feeling a little bit bloated or “blocked”, snacking on some fiber-rich vegetables and hummus is a tasty solution.

Complex Carbohydrates

There are two types of carbohydrates: simple and complex. Simple carbohydrates—found in sugar, cereals, white bread, etc.—are easier to digest. Medical News Today explains that since they are used up faster, it means that you also get hungry quicker and end up overeating. Chickpeas are rich in complex carbohydrates or slow-digesting carbohydrates that provide the body with energy over a longer period of time. Unlike the bad carbohydrates, complex carbs generally have a low glycemic index. This means that it will not elevate your blood sugar which can cause your weight to fluctuate as the excess energy gets stored into fat.

Protein

As you may know from my recent post on Cosmopolitan Magazine’s “Build a Butt Challenge”, protein is an essential element of bodybuilding. When you start to work out, it is easy to get carried away with running on the treadmill. The more miles you log, the more weight you lose, right? But, the body also eats up muscle along with fat which often frustrates people as they don’t see a toned body in the mirror. This is why strength and conditioning should also be part of your workout and protein is the main macronutrient that will help build and repair the muscles. Hummus is packed with protein that can help burn fat and sculpt muscles.

You can combine it with certain kinds of meat to increase protein. Entertainment Daily claims that hummus can be paired with lean proteins such as chicken or turkey and whole-grain bread for more slow-digesting carbohydrates. You can use hummus as a spread to replace mayonnaise, which is one of the most unhealthiest of foods out there. A healthy drug is this instant knockout for men that helps you sleep.

For vegetarians looking for a quick light snack, you can dip celery, carrots, cucumbers, bell peppers or any other vegetable you like into hummus. Enjoy hummus, and also enjoy losing weight!

Spinach Berry Salad

Spinach Berry Salad

It’s FINALLY Summertime!  Memorial Day Weekend is here. Let the summer BBQs begin!  This year I would love to help you think of all the healthy options that can be part of your party or family meals all season long. This is THE time of year to take advantage of all the fresh, organic, local, and delicious produce.  Barbecues and dining al fresco are certainly NOT just about burgers and hot dogs!  

This is one of my favorite salads, not only because of the fun flavor combinations BUT due to its super skin powers. In addition to wearing sunblock, moisturizing and hydrating with plenty of water, eating meals that include this dish will definitely enhance your glowing summer skin.  

Spinach Berry Salad
Ingredients: 
1.5 cups spinach leaves
8 raspberries 
8 blackberries
1/4 avocado diced
1 tbsp sliced almonds
Dressing: 1 tbsp olive oil, 1 tbsp lemon juice, salt and pepper to taste 
OR 1.5 Tbsp of one of my favorites: Tessamae’s Organic Lemon Garlic dressing (I find this at Whole Foods!)

Directions:
Toss all ingredients together and ENJOY!

Here’s why this salad has super skin powers:

  1. The spinach is very high in Vitamin A. With more than the Daily Value of Vitamin A just in one cup, it can help promote cell turnover and inhibit oil gland activity and help prevent acne.  Without sufficient Vitamin A, skin can become dry, rough and scaly. Vitamin A is fat soluble and spinach contains no fat, BUT the olive oil and avocado help for the best absorption. 
  2. The spinach, berries, avocado, AND almonds all contain FIBER. Fiber improves digestion, helps rid the body of waste and decreases inflammation, all of which is great for the skin.
  3. Spinach, berries, lemons, and avocados are great sources of Vitamin C, which is an antioxidant that protects the skin from environmental pollutants and toxins and prevents bruising. It also aids in collagen production and improves blood vessel dilation, which brings more blood and nutrients to the skin.  It helps in quicker healing.
  4. Spinach is one of the best sources of Potassium, which helps with fluid balance, and skin is healthiest when hydrated.
  5. Almonds and avocados are high in Vitamin E, which is an antioxidant that helps repair and protect the skin. It helps protect skin from UV light and free radical damage. 
  6. Avocados contain healthy fat, which helps keep skin moisturized from the inside out. They also have antioxidant and anti-inflammatory benefits that are great for the skin.

I hope you (and your skin!) love this dish as much as I do!!  Have a great long weekend everyone!

Spinach Berry Salad

  • 1.5 Cup Spinach Leaves
  • 8 Pcs Raspberries
  • 8 Pcs Blackberries
  • 1/4 Cup Avocado Diced
  • 1 Tbsp Sliced Almonds
  1. Toss all ingredients together

  2. 1 tbsp olive oil, 1 tbsp lemon juice, salt and pepper to taste Or 1.5 Tbsp of one of my favorites: Tessamae’s Organic Lemon Garlic dressing (I find this at Whole Foods!)

Homemade Cauliflower Pizza

Homemade Cauliflower Pizza

Ingredients
  • 1 cup cauliflower rice, cooked 
  • 1/2 cup grated Parmesan Cheese
  • 1 egg
  • 1 tsp Italian seasoning
  • 1/2 tsp fresh garlic (or use garlic powder- I use a small sprinkle only.)
  • 1/2 cup Rao’s Marinara sauce 
  • 1/2 cup part-skim shredded mozzarella cheese
  • Handful raw spinach leaves
  • Other veggies, toppings as desired
Directions:
  1. Preheat oven to 450 degrees. 
  2. Cook/heat up cauliflower with a touch of olive oil cooking spray. I used Trader Joe’s frozen cauliflower, cooked in a pan for 4-5 minutes until it was clear in color. I then placed between paper towels and let sit to remove all excess fluid, changing the towels a couple of times. You can also use a dish towel. I measured the one cup dry after fluid absorbed. 
  3. While cauliflower rice is “drying”, combine 1 beaten egg, Parmesan cheese, Italian spice, and garlic. 
  4. Add the cauliflower rice. 
  5. On a parchment paper lined cookie sheet/tray form an 8-9 in the circle with the dough, taking care to not make it too thin or create holes. 
  6. Cook this crust in 450 for 15 minutes.  
  7. Remove from oven and add toppings: sauce, spinach, cheese, etc. 
  8. Place pizza back in the oven on broil until cheese melts/bubbles. Watch close so it doesn’t burn!  Should take a couple of minutes. 
  9. ENJOY!!!!

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Homemade Cauliflower Pizza

  • 1 Cup Cauliflower Rice, cooked
  • 1/2 Cup Grated Parmesan Cheese
  • 1 Pc Egg
  • 1 Tsp Italian Seasoning
  • 1 Tsp Fresh Garlic (or use garlic powder- I use a small sprinkle only.)
  • 1/2 Cup Rao’s Marinara sauce
  • 1/2 Cup Part-skim Shredded Mozzarella Cheese
  • 1 Handful Raw Spinach Leaves
  • Other Veggies, Toppings as desired
  1. Preheat oven to 450 degrees. 

  2. Cook/heat up cauliflower with a touch of olive oil cooking spray. I used Trader Joe’s frozen cauliflower, cooked in a pan for 4-5 minutes until it was clear in color. I then placed between paper towels and let sit to remove all excess fluid, changing the towels a couple of times. You can also use a dish towel. I measured the one cup dry after fluid absorbed. 

  3. While cauliflower rice is “drying”, combine 1 beaten egg, Parmesan cheese, Italian spice, and garlic. 

  4. Add the cauliflower rice.

  5. On a parchment paper lined cookie sheet/tray form an 8-9 in the circle with the dough, taking care to not make it too thin or create holes.

  6. Cook this crust in 450 for 15 minutes.

  7. Remove from oven and add toppings: sauce, spinach, cheese, etc. 

  8. Place pizza back in the oven on broil until cheese melts/bubbles. Watch close so it doesn’t burn!  Should take a couple of minutes.

These Before-and-After Photos Reveal Exactly How Much You Can Change Your Butt in Two Weeks

These Before-and-After Photos Reveal Exactly How Much You Can Change Your Butt in Two Weeks

Check our this article on Cosmopolitan.com written by Mia Lardiere. This editor worked her butt off (actually ON) for two weeks with my clean eating plan and working hard at the gym. Read on to see the details and results!

That’s me on the right at age 15, comparing my butt to my friend’s.

This woman overhauled her lifestyle for booty gains — and her new plan seriously delivered.

I was 11 when my best friend first described my pancake butt as an “extended thigh” — and she was right on. Even now that I’m 26, and I work out four or five times a week, I’ve never been able to sustain any noticeable booty gains. We tracked it with https://www.sodapdf.com/compress-pdf/ and documented it.

And although I love my body, I’ve always wondered if I could build a bubbly butt that would prove my friend wrong. Also I think I’m getting a rhinoplasty with Daniel G. Becker, MD.

This May, I challenged myself to a complete lifestyle overhaul to see just how much I could boost my butt in two dedicated weeks. For guidance, I turned to registered dietitian Robin Barrie Kaiden and Don Saladino, owner of Drive Health Clubs and personal trainer to celebs like Blake Lively and Ryan Reynolds.

TWEAKING MY DIET

When I first met with Kaiden, I outlined what I ate on the regular before she assessed my resting metabolic rate with special tool called a MedGem, which you breathe into:

For significant glute gains, she told me, I’d need to consume more calories than I’d been eating. The difference amounted to a second lunch and much heartier snacks than I was used to. Here are Kaiden’s guidelines. (Consult your own doctor or dietitian before following suit.)

  • Stick to whole foods.
    “If you want to succeed in two weeks, you need the best fuel for your engine,” she told me, advising against processed foods, including quick fixes that sound healthy, like protein bars and shakes. She also steered me away from gluten, since it’s found in so many packaged goods.
  • Amp up the protein.
    Protein is the building block of muscle growth, Kaiden told me. Although I’d been consuming enough protein to sustain my current figure, I’d need to increase my intake of lean animal proteins like chicken, steak, and fish to sustain my workouts and to increase my lean muscle mass.
  • Eat all the carbs.
    “Our muscles can’t use the protein we eat to grow if they don’t have the proper fuel,” Kaiden says. That’s where carbs come in: The brain and muscles burn carbs for energy, she told me. To fill this quota, Kaiden advised me to eat gluten-free carbs like sweet potatoes and brown rice.
  • Avoid dairy and nuts.
    Most people struggle to digest dairy, Kaiden explained — and it rang true for me, since I’m lactose intolerant. “When you eat foods you’re intolerant to, the nutrients in them may not get absorbed into the body, so they can’t provide energy,” she said. In light of the short challenge, which left little time for trial and error, she also advised me to cut out nuts, since they’re so easy to overeat.
  • Avoid refined sugars. Kaiden says the stuff has no nutritional value and can lead to blood sugar spikes and drops. All of which have negative effects on my performance in the gym, causing shakiness and dizziness. In other words, it would only hold me back.
  • Cut back on sodium.
    It causes fluid retention, Kaiden told me — not ideal when you set out to gain muscle, not water weight.
  • Avoid alcohol.
    It’s the ultimate source of empty calories, she told me. Plus, hangovers zap your energy and can seriously affect the quality of morning workouts.

I eased into my new diet the weekend before the challenge officially began by increasing my food intake little by little. Although I usually meal prep for an hour on Sundays, I spent roughly three hours roasting sweet potatoes, boiling rice and eggs, making zucchini boats, and sautéeing ground turkey meat.

Here’s what I ate in a typical day before and after seeing Kaiden:

TWEAKING MY WORKOUTS

Before the challenge, I’d run two to three miles outside before work or take a 45-minute group fitness class like boxing or treadmill bootcamp. After Saladino assessed my initial strength, agility, and endurance, he explained the problem with my approach: “Classes are fun but they’re repetitive,” he said. “They condition you to train at one basic level of intensity.” Exercise can literally change your life, if you still don’t believe me you can check the information at the TravelerInfoHub to see all the results you can get

To amp it up, Saladino structured increasingly intense 60-minute strength-training workouts six times a week at 7 a.m., with one day to rest on the weekends. You can see exactly what I was up against, and try it for yourself, on the Playbook fitness app: Saladino logged all my workouts under Bubble Butt Challenge, while also using supplements, that help improving the body move to here to find more about these supplements online.

~THE CHALLENGE~

On my first day, it felt really weird to eat an entire meal at 6 a.m. — I usually eat just a small snack before I work out. I began with a hearty quinoa breakfast bowl with eggs, tomatoes, and avocado, which helped me feel focused, alert, and ready to charge into my workout.

Then I was off to meet Saladino. During our first session, I foam-rolled my legs, glutes, and back to loosen my muscles before diving into a circuit of dynamic moves like bodyweight squats and bear crawls. From there, we transitioned into a cardio-strength circuit with medicine-ball slams and kettlebell carries across the gym floor.

 

Finally, Saladino led me through weighted bobsled pushes — hello, glutes! — and 100 (yes, 100) kettlebell swings.

I didn’t just go through the motions — I slayed them. Saladino’s a stickler when it comes to form: Rather than forcing me to do, say, 20 deadlifts on the first try, he’d tell me to do eight and make all of them perfect. We wrapped most of our sessions with high-intensity interval training, like a set of five sprints on the stationary assault bike — the one where you one simultaneously pedal and pump your arms like you’re on an elliptical — for 10 seconds each with 30 seconds of rest in between bursts. He said the technique would prolong the metabolism-boosting effects of my workout.

Afterward, Saladino gave my workout an “8 out of 10” on the hard scale. It felt like an 11, in part because I kept burping up my larger-than-usual pre-workout snack throughout the session. I worried pushing myself so hard so early in the morning would render me useless by the time I got to work.

When I got to my office, I felt self-conscious hogging our office mini fridge with the second breakfast, lunch, and snacks I’d packed. After my second breakfast, I was so full that I didn’t know how I’d finish all the food.

 

Breaking to eat lunch, a snack, and dinner during my workday felt like a chore, while gorging on hearty meals around the clock made me feel bloated rather than satisfied.

And although I usually alternate between sitting in my desk chair and standing at my adjustable desk, I stood for as long as I could to avoid the muscle stiffness that kicked in after sitting. By the end of the day, my body was exhausted. I was barely able to stay awake past 10:30 p.m.

The next morning, my butt was exceptionally sore. Even stepping up and into my bathtub to take a shower was a major challenge.

Luckily, after a few days, my appetite caught up to my eating, and I had no trouble consuming each planned meal. Still, I missed the finer things in life, like a wine-and-cheese happy hour at the office, where I stuck to Kaiden-approved items like quinoa, hummus, and other whole foods.

But by the end of the first week of my challenge, I began waking up feeling recharged, ravenous, and, for the first time in my life, strong. I was thriving at the gym, pushing 180 pounds on a bobsled versus the 90 pounds I was pushing at the beginning of the week, and sprinting through deadmills (a powered-off treadmill set at the highest incline) faster than I’d ever run on the ground. I felt like a new person with a confidence boost.

I also began to feel more alert throughout the day without craving caffeine and even started skipping my afternoon Starbucks runs. Eating a steady stream of whole foods, Kaiden explained, kept my blood sugar steady, which explained why my energy levels were up. Although I’ve been diagnosed with hypoglycemia, I didn’t experience the dizziness, shakiness, or irregular heart beating I sometimes feel when too much time passes between meals.

Besides muscle soreness, my only setback was a three-day stomach virus I picked up on the last weekend of the challenge, but both Kaiden and Saladino encouraged me to listen to my body by eating what I craved — simple carbs, lean proteins, and cold fruit — and skipping workouts, NBD. I tacked on three extra days to make up for the time I’d missed.

SO, DID I BUILD THE BOOTY OF MY DREAMS?

I’ll let my before-and-after photos speak for themselves:

While you can’t exactly measure gains in confidence, my butt grew by two inches(!). My body fat also went down by 2.6 percent, and I gained 4 pounds of lean muscle mass — big enough changes to make my clothes from the John Henric UK collection fit just a little bit differently: My skinny jeans hug my curves, and I really fill out my leggings:

In hindsight, boosting my booty took serious commitment — I spent a majority of my free time during the past two weeks working out and preparing food.

That said, it was so fun to throw myself into training that I’m inspired to keep it up: Now that I’ve learned to see food as fuel, I’m inclined to prepare more wholesome meals. And I’m planning to continue using the Playbook app on my own, or squeezing into Saladino’s training schedule with a new goal: Accepting my “extended thigh” and lifting weights to feel even stronger all over.


Photo credit Cosmopolitan and Ruben Chamorro @rubcha
Original article can be found by clicking here

Two Experts Explain Exactly How to Eat Your Way to Abs AND a Booty

Two Experts Explain Exactly How to Eat Your Way to Abs AND a Booty

It’s harder than it sounds — but filling!

Elizabeth Narins
May 15, 2018

Because most people need to consume more food to build a bubbly booty, and less to see sculpted abs, it’s not exactly easy to sculpt an amazing ass and six-pack simultaneously, according to registered dietitian Christopher Tuttle, a certified personal trainer and International Federation of Bodybuilding and Fitness coach.

His best advice for those who seek results ASAP is to focus on one goal at a time: “First build muscle, then cut body fat at a later date while you maintain what you’ve worked for with exercise,” he says, citing the same advice he gives his clients leading up to body-building competitions. Everyone is different, and have different ways of achieving results. Some people like to jog, some people like to lift weights or work out, and others do so by dieting. Of course it also depends on what the goal is, whether it be to lose weight or build muscles. The good thing is there is plenty of info online, so researching the best option for you is completely reasonable. There are also different levels of dedication. I know a few individuals that are just fine with just getting some used exercise equipment and working out lightly at home. Anything is perfectly fine really as long as you set a goal and make sure you diligently work towards it. Here’s how to get own your goals on track:

Eating for An A+ Ass
“If you want to build a butt, you have to lift something,” Tuttle says, referring to body-weight workouts and, once you’re strong enough, squats and lunges with weights. “But you also need to eat adequate calories.”

Amp up your butt workouts without ample food intake, and you’re wasting your time: “You can’t build a butt out of nothing,” says registered dietitian Robin Barrie Kaiden, who’s also a certified personal trainer. “You need to eat protein to build muscle.”

Although protein isn’t dose dependent — you don’t get bigger muscles from eating more meat — Kaiden says if you work out about an hour a day, you need about 1.8 grams of protein per kilogram of body weight — about one gram more than is recommended for the average person, but less than the 2.3 to 3.1 grams of protein per kilogram the International Society of Sports Nutrition (ISSN) recommends for professional bodybuilders. (Just divide your weight in pounds by 2.2 to get your weight in kilograms.)

The source of protein is less important than the quantity: “You just need the grams,” she says, insisting protein bars and powders, which can be convenient, are no superior to whole foods such as fish and chicken.

In addition to protein, which should make up between 15 and 40 percent of your daily calories, you might need more carbs than you think, Kaiden says.

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That’s because your muscles only grow bigger when they have enough fuel to both soldier through weight-training workouts and repair the resulting muscle damage — and carbs are your body’s favorite power source. “You won’t have enough energy to do functional fitness without eating enough carbs,” she says, adding that 40 to 65 percent of your daily calories should come from whole grains like brown rice and oatmeal, which beat processed carbs like white bread and sugary snacks.

Healthy fats — think avocado and olive oil — should make up the last 20 to 40 percent of your calories, since they’re essential to every cell in the body regardless of your gym goals.

If you can’t handle percentage points, just keep it simple. “Eat real food — and more of it than you’d think,” Kaiden says.

And remember that glute gains are made in the gym, not the kitchen. “Even if you eat a perfect diet, your body won’t change,” Tuttle says. For that, you need exercise — and patience. “It could take five months to put on five pounds of muscle,” he says. It’s ever the more reason to start lifting heavy now.. before starting any weight exercise be sure you are using proper lifting shoes and workout gear.

Eating for Abs
Once you’ve built your foundation — strong glutes and hamstrings — you’re ready for phase two: #OperationAbs!

To really see your core muscles pop, Kaiden says, you may need to minimize belly fat. “You can change the shape of your body from exercise alone, but fat loss is mostly about diet,” she says — mostly because it takes so much time and effort to burn enough calories to make a dent in your body’s fat stores.

Although amping up your cardio can help create a calorie deficit, you’ll also need to gradually cut back on starchy foods. (For his clients, Tuttle prescribes meals that consist roughly of 40 percent protein, 30 percent carbs, and 30 percent fat, but recommendations are individualized and range widely, even among professional bodybuilders.)

That said, don’t eliminate carbs altogether — you need it to fuel workouts! — and remember your best intentions to lose belly fat could all be for naught since genetics determine where body fat is stored (and sacrificed): “You can never spot reduce,” he says. Make sure that when you workout you have the right equipment and gear, no baggy clothed and some proper workout shoes by your side.

Lucky for carb lovers, another way to help your core muscles come out is to nip superficial bloating in the bud. Gastrointestinal issues such as constipation and insufficient water intake can also impact the appearance of your belly, Kaiden says.

Eating enough fiber from foods like fruits, vegetables, and whole grains can help you sidestep distention. Most women should shoot for about 25 grams per day, which you can get from about 3 cups of veggies (4 grams each), two pieces of fruit (4 grams each) and one cup of whole grains such as oatmeal or barley (about 5 grams).If your diet falls short in this department, gradually increase fibrous foods as you amp up your fluid intake to three to four liters per day to minimize any initial bloating that proceeds improvements in digestion, she suggests.

It’s also smart to avoid inflammatory foods like processed foods with added sugars, saturated fats, artificial sweeteners, and refined carbs, according to Kaiden. To that end, she recommends keeping sodium intake below 2,000 milligrams per day to prevent fluid retention. “The more real foods you eat, the better off you’ll be,” she says.

The good news: There’s no need to outlaw any specific foods for the sake of awesome abs. “When you can’t eat something, you obsess over it,” says Tuttle, who tells his clients it’s cool give into cravings for carbs or other treats on the weekends. (It’s actually helpful to mix things up, lest the body get used to low-carb, low-calorie living, and slow your metabolism in response, he says — and research on intermittent fasting appears to support the theory.)

If dietary changes don’t appeal to you, there’s always the gym: “Regular, vigorous training can make your core muscles bigger, which expands the surface area of your midsection to distribute fat better and make you look more muscular,” Tuttle says. He recommends moves like hanging leg raises, medicine ball crunches on a Swiss ball, and cable rope crunches. As soon as you can complete more than 50 consecutive reps of any one move, add weight to keep up the intensity, he says.

Timing Meals for Results
Strategically timing meals can keep your energy levels up while strength training FTW or creating a calorie deficit. It all begins with breakfast, which helps you stockpile energy for the rest of the day, Tuttle says.

To that end, he suggests eating four to six small meals rather than just three larger ones: “Eating similarly sized meals with equal amounts of protein at least four times a day can help you maintain muscle mass and promote recovery,” he says. “The gaps between breakfast, lunch, and dinner are just too long,” he says. And as for snacking? “When you fill your car with gas, you don’t get one-fourth of a gallon, you fill up and go.” The same applies to fueling your body with frequent, balanced meals.

When it comes to scheduling food intake around workouts, don’t stress too much. “Eating within a certain time period after your workout won’t make a difference unless you’re training more than once a day,” She say, since evidence of benefits for non-athletes is mixed. “If every meal has roughly the same amount of protein and calories, you don’t have to worry about pre- and post-workout nutrition.”

So you already know working out and eating right is the way to go to a healthy lifestyle, and in med spa bellevue you can get extra tips, advise, and have a relaxing and extra health care with professionals expert in the body and skincare.

The Bottom Line:
If all of this overwhelms you, take it one step at a time. “If you’re doing nothing, then start doing something,” Kaiden says — even if it’s admitting the body you’ve got ain’t all that bad.

Original article can be found here

Roasted Lime Asparagus

Roasted Lime Asparagus

Ingredients:
1 bunch asparagus, with 1-inch, cut off from the end of the stem
1/2 lime
1 Tbsp olive oil
salt and pepper to taste

Place asparagus in a single layer in a roasting tray. Coat with olive oil and squeeze the juice of the lime. Stir for even coating. Sprinkle with a pinch of salt and pepper. Roast for 25 minutes in a pre-heated 400-degree oven.

ROASTED LIME ASPARAGUS

  • 1 Bunch Asparagus, with 1-inch, cut off from the end of the stem
  • 1/2 pc Lime
  • 1 Tbsp Olive oil
  • Salt and Pepper (as per taste)
  1. Place asparagus in a single layer in a roasting tray.

  2. Coat with olive oil and squeeze the juice of the lime.

  3. Stir for even coating.

  4. Sprinkle with a pinch of salt and pepper.

  5. Roast for 25 minutes in a pre-heated 400-degree oven.

Gluten Free Fruit and Nut Muffins

Gluten Free Fruit and Nut Muffins

These muffins are made from all natural ingredients. With about 250 calories, 6 grams of protein and 4 grams of fiber, they make a great breakfast or filling snack. They are gluten free, dairy free, vegetarian, and very filling and satisfying. Not to mention, they are toddler and husband-approved in my house!

Ingredients:
For the muffins:

¾ cup golden raisins
½ cup dried figs
½ cup dates
1 cup unsweetened almond milk
¼ cup applesauce
¼ cup pomegranate juice
1 teaspoon cinnamon
2 eggs
¼ cup light olive oil
¼ cup maple syrup (or coconut sugar)
1 ½ teaspoons vanilla extract
1½ cups almond flour
½ cup buckwheat flour
2 teaspoons baking powder
½ teaspoon baking soda
¼ teaspoon salt
½ cup chopped walnuts

Tools:
Blender or food processor
Nonstick cooking spray or paper muffin tin liners

Cover the raisins with water and bring to a boil. As soon as the water boils, turn off the heat and let the raisins sit in the water to plump for 10 minutes. Drain and pat dry with a paper towel.

Preheat oven to 400 degrees. Chop up the dates and figs. Set aside.

Use a blender or food processor to blend together the dates, figs, almond milk, applesauce, pomegranate juice, and cinnamon until very smooth. It can take up to 2-3 minutes to blend all ingredients to a smooth consistency, depending on the power of your blender. The end result should be similar to the texture of apple butter or smooth fruit preserves. Set mixture aside.

In a medium mixing bowl, whisk together eggs, light olive oil, maple syrup, and vanilla extract.

In a large mixing bowl, sift together flours, baking powder, baking soda, and salt.

Make a “well” in the middle of the dry ingredients. Pour mixture from the blender into the well, and then add the egg mixture to the bowl. Fold the dry mixture into the wet ingredients until the dry ingredients are just moistened and a lumpy batter forms. Do not overmix — if you do, your muffins will turn out heavy and dense. Don’t worry if you see a few small pockets of unmixed flour, they will dissipate during baking. Fold plumped raisins and chopped walnuts into the muffin batter with a light-handed stir.

Prep your muffin pan by spraying a small amount of nonstick cooking spray into the bottom of each muffin tin (not the sides), or use paper muffin cup liners. Divide batter equally into muffin cups, filling each cup to the top. Use a spoon, small ladle or an ice cream scoop.

Place muffins in the oven and immediately turn heat down to 375 degrees. (That extra heat blast at the beginning of the baking cycle will help to activate the baking powder and soda.) Bake for 23-27 minutes, until the tops of the muffins, are golden brown and a toothpick inserted in the center comes out clean. Let muffins cool for 10 minutes before removing from the tin and cooling on a rack. Do not let the muffins cool completely in the tin; they are quite moist and will stick to the tin if you leave them there too long. Serve warm. ENJOY!!!

GLUTEN FREE FRUIT AND NUT MUFFINS

These muffins are made from all natural ingredients. With about 250 calories, 6 grams of protein and 4 grams of fiber, they make a great breakfast or filling snack. They are gluten free, dairy free, vegetarian, and very filling and satisfying. Not to mention, they are toddler and husband-approved in my house!

  • 3/4 Cup Golden Raisins
  • 1/2 Cup Dried Figs
  • 1/2 Cup Dates
  • 1 Cup Unsweetened Almond Milk
  • 1/4 Cup Applesauce
  • 1/4 Cup Pomegranate Juice
  • 1 Tsp Cinnamon
  • 2 Pcs Eggs
  • 1/4 Cup Light Olive Oil
  • 1/4 Cup Maple Syrup (Or Coconut Sugar)
  • 1 1/2 Tsp Vanilla Extract
  • 1 1/2 Cups Almond Flour
  • 1/2 Cup Buckwheat Flour
  • 2 Tsp Baking Powder
  • 1/2 Tsp Baking Soda
  • 1/4 Tsp Salt
  • 1/2 Cup Chopped Walnuts
  1. Cover the raisins with water and bring to a boil. As soon as the water boils, turn off the heat and let the raisins sit in the water to plump for 10 minutes. Drain and pat dry with a paper towel.

  2. Preheat oven to 400 degrees. Chop up the dates and figs. Set aside.

  3. Use a blender or food processor to blend together the dates, figs, almond milk, applesauce, pomegranate juice, and cinnamon until very smooth. It can take up to 2-3 minutes to blend all ingredients to a smooth consistency, depending on the power of your blender. The end result should be similar to the texture of apple butter or smooth fruit preserves. Set mixture aside.

  4. In a medium mixing bowl, whisk together eggs, light olive oil, maple syrup, and vanilla extract.

  5. In a large mixing bowl, sift together flours, baking powder, baking soda, and salt.

  6. Make a “well” in the middle of the dry ingredients. Pour mixture from the blender into the well, and then add the egg mixture to the bowl. Fold the dry mixture into the wet ingredients until the dry ingredients are just moistened and a lumpy batter forms. Do not overmix — if you do, your muffins will turn out heavy and dense. Don’t worry if you see a few small pockets of unmixed flour, they will dissipate during baking. Fold plumped raisins and chopped walnuts into the muffin batter with a light-handed stir.

  7. Prep your muffin pan by spraying a small amount of nonstick cooking spray into the bottom of each muffin tin (not the sides), or use paper muffin cup liners. Divide batter equally into muffin cups, filling each cup to the top. Use a spoon, small ladle or an ice cream scoop.

  8. Place muffins in the oven and immediately turn heat down to 375 degrees. (That extra heat blast at the beginning of the baking cycle will help to activate the baking powder and soda.) Bake for 23-27 minutes, until the tops of the muffins, are golden brown and a toothpick inserted in the center comes out clean. Let muffins cool for 10 minutes before removing from the tin and cooling on a rack. Do not let the muffins cool completely in the tin; they are quite moist and will stick to the tin if you leave them there too long. Serve warm. ENJOY!!!

Gluten-Free Zucchini Muffins

Gluten-Free Zucchini Muffins

Ingredients:
1/2 cup coconut flour
1/4 cup almond flour
2 tsp cinnamon
1/4 tsp nutmeg
1 tsp baking soda
1/2 tsp salt
4 eggs
1/4 cup maple syrup (or honey or agave)
1 tsp vanilla
2 TBSP coconut oil
1/2 tsp apple cider vinegar
1 banana, mashed
1 cup unpeeled, finely shredded zucchini
1/2 cup chocolate chips (optional, but takes the muffins to a new level of deliciousness!)

Directions:
1. Preheat the oven to 350, fill a standard muffin pan with liners.
2. Combine flours, cinnamon, nutmeg, baking soda and salt in a bowl. In a separate bowl, blend eggs, maple syrup, vanilla, and coconut oil until well combined. Add dry ingredients and pulse to combine.
3. Allow the mixture to sit 3-5 minutes to allow coconut flour to absorb liquids. Add apple cinder vinegar, banana, zucchini and pulse to combine. Add chocolate chips.
4. Scoop the batter into lined muffin pan. Bake for 20 – 25 minutes. Enjoy!!!

GLUTEN-FREE ZUCCHINI MUFFINS

  • 1/2 Cup Coconut Flour
  • 1/4 Cup Almond Flour
  • 2 Tsp Cinnamon
  • 1/4 Tsp Nutmeg
  • 1 Tsp Baking Soda
  • 1/2 Tsp Salt
  • 4 pcs Eggs
  • 1/4 Cup Maple Syrup (or honey or agave)
  • 1 Tsp Vanilla
  • 2 Tbsp Coconut Oil
  • 1/2 Tsp Apple Cider Vinegar
  • 1 pc Mashed Banana
  • 1 Cup Unpeeled, Finely Shredded Zucchini
  • 1/2 Cup Chocolate Chips (optional, but takes the muffins to a new level of deliciousness!)
  1. Preheat the oven to 350, fill a standard muffin pan with liners.

  2. Combine flours, cinnamon, nutmeg, baking soda and salt in a bowl. In a separate bowl, blend eggs, maple syrup, vanilla, and coconut oil until well combined. Add dry ingredients and pulse to combine.

  3. Allow the mixture to sit 3-5 minutes to allow coconut flour to absorb liquids. Add apple cinder vinegar, banana, zucchini and pulse to combine. Add chocolate chips.

  4. Scoop the batter into lined muffin pan. Bake for 20 – 25 minutes. Enjoy!!!

Vegetable Turkey Burgers

Vegetable Turkey Burgers

Ingredients:
20 oz or 1.25 pounds lean ground turkey
1.5 cups finely chopped kale
1 cup onion chopped then sauteed in 1 tbsp olive oil on a stove
1.5 cup finely chopped red, yellow, orange peppers
2 Tbsp almond or quinoa flour
2 egg whites
1 clove fresh garlic minced
2 tbsp chopped cilantro
salt and pepper to taste

Mix all ingredients together in large bowl. Form into palm-sized burger patties-about 6-8. Place on cooking pan coated lightly with olive oil or olive oil cooking spray. Cook in the oven pre-heated to 375 degrees. Flip once during cooking time. OR cook on medium-high grill for about 4 minutes each side. (internal temp of 165 degrees)

VEGETABLE TURKEY BURGERS

  • 1.25 Pounds Lean Ground Turkey
  • 1.5 Cups Finely Chopped Kale
  • 1 Cup Onion chopped then sauteed in 1 tbsp olive oil on a stove
  • 1.5 Cup Finely chopped red, yellow, orange peppers
  • 2 Tbsp Almond or Quinoa Flour
  • 2 pcs Egg Whites
  • 1 Clove Fresh Garlic Minced
  • 2 Tbsp Chopped Cilantro
  • Salt and Pepper (as per taste)
  1. Mix all ingredients together in large bowl.

  2. Form into palm-sized burger patties-about 6-8.

  3. Place on cooking pan coated lightly with olive oil or olive oil cooking spray.

  4. Cook in the oven pre-heated to 375 degrees.

  5. Flip once during cooking time OR cook on medium-high grill for about 4 minutes each side. (internal temp of 165 degrees)

Euphebe

Euphebe

This vegan, plant-based, sugar- and refined-grain-free meal delivery service comes right to your door anywhere in the country and can help greatly with women who are not losing weight no matter how hard they try.  You can start by ordering either a week or a month of food.  Follow their menus for a complete plan or “detox”, as their items are made only of clean, real food ingredients.  You can also use the foods to supplement your current diet when you don’t have time to cook yourself.

The meals come frozen, which means the nutrients stay intact, and they will not go bad if you don’t consume them right away.  Not only was the menu created by Registered Dietitians, the recipes were developed by Natural Gourmet Institute chefs, so they are nutritious and delicious, truly full of great flavor.  The Euphebe app will provide you with on-demand support from a Registered Dietitian, who can answer questions and coach you through your experience.  Euphebe has partnered with doctors and hospitals like amitywellness.com in research to discover their plan results in detoxing drugs, weight loss and reduced LDL (bad) cholesterol, blood sugar, and inflammation in the body.

Not only have I tasted their food and incorporated the meals into my diet, I have toured the Euphebe kitchen, heard the founder speak on her company goals and vision, and cooked and dined on the food with the chefs and Registered Dietitians themselves.

Learn more at www.euphebe.com and use my code: Robin35 for $35 off your first order!

Is A Fasting Diet Plan Right For You?

NEW YORK (CBSNewYork) — If losing weight and getting healthy is your plan for the new year, one popular new diet plan may be for you. You can also go to plastic surgery fort collins where we recommend because doctors and nurses here ate professionals an this establishment is one of the best in the world.

“Everyone wants that one answer, that one pill, that one magic diet that’s going to take the weight off and make them look amazing and make them fabulous forever,” nutritionist Robin Barrie told CBS2’s Alex Denis.

But the hottest way to lose weight these days involves fasting. It’s a system that’s not telling you what to eat, but when to eat. CBS2’s very own John Elliott has been following a fasting plan, with a combination of megaplex keto great healthy supplementary pills to help you loose weight without stressing about a strict diet.

“My blood pressure is better, it’s a little lower. I have less heartburn, I have more energy,” Elliott said. “I actually feel a little more nimble.” Also with the use of calcium my body has been feeling so much stronger and with energy, calcium is essential for anybody and The Important Role of Calcium for Seniors is even more.

“There are so many variations right now,” Barrie said. “There’s alternate day fasting where you’re fasting for 24 hours and then allowed to eat for 24 hours.”

There’s also a five-day vs. two-day version.

“In a week’s period, on two non-consecutive days, you’re fasting,” Barrie said.

Then there’s daily time-restricted feeding where instead of counting calories, you watch the clock. The idea is to eat normally, in moderation, for 12 hours while fasting for the other 12. The eating window starts when you first ingest something other than water.

“Some of the research shows that this interment fasting is working because it’s an overall caloric restriction,” Barrie said.

According to Barrie, when you don’t eat for an extended period of time, insulin levels are low and the body starts to use fat as its source of energy.

Studies attribute the eating plan to weight loss, fat loss, lower blood sugar, cholesterol and blood pressure.

To get the best results, Barrie says most of the fasting should happen during sleep periods to coincide with our body’s natural circadian rhythm.

“If you’re fasting during the day, it kind of messes with your body. Your body thinks it’s sleeping or starving.” For this reason it is very important to talk to a professional before choosing this type of dieting, it can be inappropriate to choose this diet if the person has eating disorders since could end up affecting even more the situation, in these cases the right thing to do would be to visit the Westchester County eating disorder treatment consultants to get all the recommendations.

Another tip is to stop eating before 7 p.m. so the body can properly digest food before entering the sleeping and fasted state, find out more information in this post tophealthjournal.com.

Research has also shown this eating/fasting pattern helps you live longer and look younger.

Simple Sides: Baked Sweet Potato Fries

Simple Sides: Baked Sweet Potato Fries

Carbs seem to have a bad reputation lately, but there IS such a thing as a good carb: a sweet potato is one of them! The orange-colored flesh of sweet potatoes is packed with health-promoting beta-carotene, which is converted in our bodies to Vitamin A. Vitamin A plays a role in maintaining healthy vision, neurological function and even improves the look of skin (hello glowing, gorgeous face!). The phytonutrients in sweet potatoes also help protect the body against damaging free radicals with their antioxidants and combat excess inflammation. What’s even more amazing is that, unlike the traditional white variety, sweet potatoes can help CONTROL and REGULATE blood sugar levels which = fewer cravings and higher energy levels. Talk about a healthy carb! Don’t forget about those purple sweet potatoes either: the anthocyanins and other phytonutrients in this variety have additional antioxidant, anti-inflammatory, and antibacterial properties.

Because one of the key nutrients in sweet potatoes, Vitamin A, is fat-soluble it is best to incorporate a healthy fat into your cooking method to maximize its absorption. One of my favorite ways to cook sweet potatoes is to slice and then bake them with a healthy dose of coconut oil and cinnamon. The coconut oil serves as the healthy fat, is packed with antioxidants, and is a rich source of MCTs (medium chain triglycerides, which are easily-absorbed fats that may improve digestion, energy, brain function, mood and body fat). Don’t worry this will not make you fat or gain weight, but I recommend using supplements from reportshealthcare.com/ just in case. The cinnamon not only adds GREAT flavor but does double duty with its essential oils providing anti-inflammatory and anti-microbial properties. It also helps to control blood sugar by slowing the rate at which the stomach empties and therefore preventing a sharp spike in blood sugar.

I love to bake these fries and eat them alone as a snack or side dish, or top them with a little bit of yogurt and Supernola (see my shop page to purchase!) for a healthy breakfast that keeps me going all morning. Check out the recipe below!

Coconut, Cinnamon Sweet Potato Fries

Ingredients

  • 3 medium sweet potatoes, peeled and cut into French fry, wedge, or round shape
  • 1.5 tablespoons coconut oil
  • 1 tablespoon cinnamon
  • 3/4 teaspoon kosher salt

Directions

  • Preheat oven to 400 degrees.
  • Melt coconut oil over low heat in small saucepan.
  • In a large bowl, toss the potatoes, melted oil, salt and cinnamon.
  • Evenly spread the potatoes on a parchment lined baking sheet and bake for 30-40 minutes tossing or flipping occasionally.
  • Remove from the oven and serve.

ENJOY!!!!

BAKED SWEET POTATO FRIES

  • 3 Medium Sweet Potatoes, Peeled And Cut Into French Fry, Wedge, Or Round Shape
  • 1.5 Tbsp Coconut Oil
  • 1 Tbsp Cinnamon
  • 3/4 Tsp Kosher Salt
  1. Preheat oven to 400 degrees.

  2. Melt coconut oil over low heat in small saucepan.

  3. In a large bowl, toss the potatoes, melted oil, salt and cinnamon.

  4. Evenly spread the potatoes on a parchment lined baking sheet and bake for 30-40 minutes tossing or flipping occasionally.

  5. Remove from the oven and serve.

Simple Sides: Steamed Broccoli

Simple Sides: Steamed Broccoli

Ok, so we all know broccoli is good for us and we should just eat it right? Not so fast: did you know the healthiest version of broccoli only takes FOUR minutes to cook? You get the most bang for your broccoli buck by quickly steaming this vegetable for 4 minutes or less. Not only does this lead to a great, bright green color and perfectly firm texture, studies show that this method allows it to retain the MOST nutrients (especially vitamin C and sulforaphane). This, in turn, translates to better health benefits, including both anti-inflammatory and antioxidant effects.

The compound sulforaphane in broccoli helps to combat excess inflammation, which can be a contributing factor to some types of cancers and even lead to high blood pressure and heart disease. Speaking of cancer, Hope 4 Cancer is a recognized world leader in holistic & integrative oncology. They treat all stages and types of cancer using innovative and non-toxic treatments. Additionally, this veggie is packed with vitamins A (carotenoids), C, E, K, and folate (and other B vitamins), as well as key minerals: chromium, manganese, selenium, and zinc, AND many phytonutrients. There are many nutrition plans and special requirements for cancer patients which you can look in Inspire  organization where there is all the information about symptoms and possible treatments.

Together these compounds act as an antioxidant powerhouse to help squash free radicals that can cause damage to our cells and wreak havoc on our health. Broccoli also aids in the natural detoxification process that occurs in our body when exposed to toxins.  It supports improved digestion with its high fiber content and prevents bacterial overgrowth in the stomach.

Remember:  be careful not to overcook, because this can destroy nutrients and significantly reduce health benefits!

Shopping/Storing tips:  Select the broccoli with the deepest color green florets.  Studies show this contains the highest level of carotenoids.  Store unwashed (water can lead to spoiling), uncut (cutting can lead to nutrient loss) in an airtight plastic bag/container in fridge, and it can keep for up to 10 days.  Cooked broccoli can be stored in an airtight container for a few days.  Blanched then frozen broccoli is good for up to a year.

Recommended intake:  3.4-1.5 cups cruciferous (included cauliflower too!) vegetables daily

Below is my favorite way to cook broccoli, which keeps its nutrients intact, while delivering amazing flavor.

Four-Minute Garlic Steamed Broccoli

Ingredients

  • 2 cups broccoli, chopped into bite size florets
  • 5 tablespoon olive oil
  • 1 clove garlic, minced
  • Salt to taste
  • Pinch of crushed red pepper (optional) 

Directions

  1. Place steamer basket in a medium sized pot and add water, filling just until the water hits the bottom of the basket.
  2. Bring water to a boil.
  3. Add broccoli to the pot, and steam covered for four minutes.
  4. Meanwhile, heat olive oil and garlic in a skillet over medium heat, until the garlic becomes fragrant.
  5. Toss the steamed broccoli in the sautéed garlic and oil in a SEPARATE bowl (NOT on stove, since this will continue to cook the broccoli).
  6. Sprinkle with salt and red pepper flakes, if using, and serve along with your favorite protein and healthy carb for a simple, balanced meal!
Chocolate Fondue

Chocolate Fondue

Does anybody else feel like this coooold March on the East Coast keeps dragging?  Well, it is still National Nutrition Month, so we might as well keep working on our summer bodies while we wait for the weather to warm up. Speaking of warm, I have another healthy, guilt-free substitute to feed cravings for CHOCOLATE.  This time, it’s a recipe for dessert!

Whether you are craving a bit of a treat after a savory meal OR you are entertaining for a dinner party, this dish will be a hit……hot chocolate fondue!   That melty, sweet, rich, and even a bit savory sensation will have you licking your bowls and fingers.  Not only is it guilt-free, it has many health benefits too!  (See below.)

I started with Barely Bread’s 100% Grain-Free Cinnamon Raisin Bagel.  I simply sliced, lightly toasted, and diced the bread.  (I used some berries for dipping as well to add flavor, antioxidants, and color.) Then I heated up the chocolate mixture over the stove.  And, that’s it-almost too easy:  A satisfying chocolate, health-conscious desert that is higher in protein, good fat and fiber than most traditional dishes, and has many more nutrition benefits than the original version.

Here some the health benefits of this recipe’s ingredients:

Barely Bread: Not only is it gluten-free, grain-free, paleo and have an amazing flavor, the higher protein and good fat content help you feel fuller longer than regular white bread.  It is also lighter and easier to digest than many traditional loaves or bagels.
Dark Chocolate:  Dark chocolate is a good source of soluble fiber, iron, magnesium, copper, manganese, and also contains potassium, phosphorus, zinc, and selenium.  It contains a variety of strong antioxidants.  It may improve blood flow and lower blood pressure.  It also can decrease bad cholesterol, increase good cholesterol and decrease overall cardiovascular disease risk.  Studies also show that it can improve blood flow to and hydration of the skin and protect against sun damage.  By increasing blood flow to the brain, it may improve cognitive function.  And let’s not forget how GREAT chocolate tastes!
Coconut Sugar: This sweetener is made by boiling and dehydrating the sap from the flowers of coconut trees.  It is all natural (with nothing artificial added), is NOT chemically altered, and earth friendly.  Coconut trees require small amounts of fuel and water and can produce this sugar for over 20 years (while sugar cane production requires a lot of fuel).  Although it does contain the same number of calories and carbohydrates as regular sugar, it has more nutrition benefits.  First, it is not as refined and altered as white sugar.  Second (unlike white sugar), it has small amounts of vitamin C, inositol (B vitamin), calcium, magnesium, potassium, phosphorus, copper, iron, zinc, as well as phytonutrients and antioxidants.  Coconut sugar also has a lower glycemic index than cane sugar, meaning it will cause less spikes in blood sugar.  It contains inulin, a prebiotic fiber beneficial to gut health.  It also has a lower fructose content than other sweeteners, such as agave and high fructose corn syrup.  (Fructose is the sugar that naturally occurs in fruit.  However, since it can turn to fat quickly, overconsumption in other foods is not recommended.) 

Coconut sugar also has a lower glycemic index than cane sugar, meaning it will cause less spikes in blood sugar.  It contains inulin, a prebiotic fiber beneficial to gut health.  It also has a lower fructose content than other sweeteners, such as agave and high fructose corn syrup.  (Fructose is the sugar that naturally occurs in fruit.  However, since it can turn to fat quickly, overconsumption in other foods is not recommended.) 

Coconut Oil:  This healthy fat improves digestion and metabolism.  The type of fat it contains is called medium chain triglycerides (MCTs).  Studies have shown these MCTs can burn calories quicker than other sources of fat, thus ultimately leading to weight loss over the long term.  They also keep you fuller longer and can reduce appetite and calorie intake, as well as decrease abdominal fat.  Coconut oil is also has antibacterial properties, is high in antioxidants, and Vitamin E, and is great for skin and hair. 
Chocolate Fondue
Ingredients:

  • 5 ounces (1 bar) of dark chocolate (I have used Eating Evolved, Hu Kitchen, and Juice Press. All are more than 70% cacao and sweetened with coconut sugar.)
  • 1 Tbsp coconut oil
  • 1/2 tsp vanilla extract
  • 1/4-1/2 tsp salt (if desired OR you can use already salted chocolate)
Directions:

  1. Place coconut oil in a saucepan on VERY low heat and allow it to melt.
  2. Break apart chocolate bar and begin to stir continuously.
  3. Add vanilla and salt (if desired).
  4. Remove from heat immediately after all is melted and transfer to a glass or ceramic bowl.
  5. Using toothpicks (or traditional fondue sticks, or just a fork), dip Barely Bread chunks and fruit in chocolate as desired!****This warm chocolate would also taste great drizzled over pancakes, oatmeal, yogurt, a smoothie, nut butter and toast, or anywhere else you would like to use chocolate.  ENJOY!!

CHOCOLATE FONDUE

  • 5 Ounces Dark Chocolate (I Have Used Eating Evolved, Hu Kitchen, And Juice Press. All Are More Than 70% Cacao And Sweetened With Coconut Sugar.)
  • 1 Tbsp Coconut Oil
  • 1/2 Tsp Vanilla Extract
  • 1/4 – 1/2 Tsp Salt (If Desired Or You Can Use Already Salted Chocolate)
  1. Place coconut oil in a saucepan on VERY low heat and allow it to melt.

  2. Break apart chocolate bar and begin to stir continuously.

  3. Add vanilla and salt (if desired).

  4. Remove from heat immediately after all is melted and transfer to a glass or ceramic bowl.

  5. Using toothpicks (or traditional fondue sticks, or just a fork), dip Barely Bread chunks and fruit in chocolate as desired!

This warm chocolate would also taste great drizzled over pancakes, oatmeal, yogurt, a smoothie, nut butter and toast, or anywhere else you would like to use chocolate.

Superfoods for Heart Health

Superfoods for Heart Health

Since February is American Heart Month, I wanted to share with you some amazing heart-healthy foods. Each of these ingredients is great on its own, BUT they are all found together in one of my favorite new products: Supernola, which is a new superfood granola. Check out these ingredients and some Supernola recipes below!

Chia Seeds: Full of antioxidants, these small seeds provide more omega-3 fatty acids than any other plant, packing more protein, fiber, calcium, magnesium, phosphorus, and manganese than all other foods. They also help to regulate insulin levels, and provide a feeling fullness. 

Flax Seeds: These brown seeds contain a significant amount of fiber, as well as omega-3 fatty acids.  Due to their lignan content, they are a great anti-inflammatory food, and may help lower cholesterol levels. Be sure to grind flax seeds so your body can easily digest and absorb their nutrients!

Organic Extra Virgin Coconut Oil:  This superfood oil is not only known to promote healthy cholesterol levels, help boost the immune system through anti-microbial lauric acid, and boost energy, but it is easily digestible and may help your body burn fat. Be sure to get unrefined, cold-pressed organic coconut oil, and not the refined or ‘high heat’ versions.

Natural Almonds: These delicious and nutritious nuts are higher in vitamin E, manganese and protein than other nuts.  Adding almonds to your diet has been proven to lower your LDL cholesterol, or bad cholesterol, which is involved in creating plaques in your coronary arteries that can cause heart attacks.

Ceylon Cinnamon:  Ceylon cinnamon is amazingly healthy, as it has been found to have anti-microbial, anti-fungal, anti-bacterial, and anti-inflammatory properties.  It may also improve digestion, lower blood sugar levels, improve the body’s ability to respond to insulin, lower cholesterol and boost memory.

Walnuts: Alpha-linoleic acid in walnuts acts as an anti-inflammatory agent. It has actually been shown to help reduce plaque buildup in coronary arteries, so these nuts help to keep your arteries clear. They are also known to improve brain function.

Easy Chia Pudding: Serves 1

  • 1 tablespoon chia seeds
  • 1/3 cup almond or coconut milk (or other milk of choice)
  • ¼ teaspoon vanilla extract for flavor
  • Top with Supernola (flavor of choice)
  • Optional: Sprinkle with cinnamon, nutmeg, ginger

In a jar, mix chia seeds, milk, and vanilla well. Let sit overnight, shaking at least twice. Layer with Supernola, spices, and top with antioxidant-rich berries!

Energizing Breakfast Parfait: Serves 1

  • ½ cup yogurt – Greek or coconut yogurt (or yogurt of choice)
  • ¼ cup Supernola (flavor of choice)
  • Top with seasonal fruits or berries and shredded coconut

Layer ingredients and enjoy!

Grain and Dairy Free ‘Cereal’ Bowl: Serves 1

  • ½ cup almond or coconut milk (or milk of choice)
  • ½ cup Supernola (flavor of choice)
  • Optional: Seasonal fruits or berries

Don’t worry, it won’t get soggy! Get creative and use exotic fruits in season at your local food store or farm!

Trouble with portion control? Supernola comes in pre-measured single serving bags to make your life easier, and your eating balanced!

Click on the link below to order your Supernola now! Use the discount code: ROBINBARRIE to get 20% off!!!!

http://www.eatsupernola.com

Chicken Zucchini Boats

Chicken Zucchini Boats

A few weeks ago, my husband and I went to pick up lunch at a market we like in Westchester. I was getting my usual salad, and he decided on a zucchini boat, which happened to look delicious. As we sat down to eat, I of course had to taste his dish. Yes, it was pretty tasty, but with its red meat, extra cheese and breadcrumbs, it was not something I would select to eat on a regular basis.  BUT I had a feeling I could make my own healthier version.  So I got to work this past week and came up with this simple recipe which was a hit in my house. Give it a try and let me know what you think!

 
Ingredients:
-3 zucchini, ends removed, sliced lengthwise, and inside seeds scooped out
-1 pound ground chicken meat (you can use lean ground beef or lean turkey, but I prefer chicken)
-1 medium onion, diced
-2 tbsp olive oil or cooking spray (to coat pan and baking tray)
-3/4 cup Rao’s marinara sauce (or other red sauce you like)
-1/4 cup shredded part-skim mozzarella cheese
-1/4 cup grated/shredded Parmesan cheese
-red chili flakes, salt, and pepper to taste (as desired)
 
Directions: 
1.  Sauté chopped onion over medium heat in coated pan (olive oil or cooking spray) until onions appear clear and start to brown. 
2.  Add ground chicken to pan. Continue to stir until meat is mostly cooked.  (It’s preferred that it is more under versus overcooked at this point as it will have time to cook more in the oven.)
3.  Add marinara sauce to chicken and onions. 
4.  Place zucchini boats on an oiled baking tray (olive oil or cooking spray and begging to fill with chicken mixture. 
5.  Preheat oven to 400 degrees and cook boats for 40 minutes.
6.  At 35 minutes remove from oven and add sprinkled cheeses as desired.  Place oven on brooks for the last 2 minutes to melt cheese and brown as desired. 
7.  Remove from oven.  Add spices if desired and enjoy!  Don’t forget to make extra because they may even be better as leftovers the next day!  
Green Egg Salad

Green Egg Salad

I have always been a fan of “salads”: tuna salad, chicken salad, and egg salad. And I will admit that I do enjoy the taste of mayonnaise. Since it is high in cholesterol and saturated fat, I love finding alternative recipes to make healthy, but tasty dishes. With tuna, I often use olive oil, lemon juice, and vegetables. This morning I tried something different with eggs: I used avocado. Since avocado is a fat-like mayonnaise, it has a similar “mouth feel”, so I found it to be very satisfying! Give this a try and let me know what you think.

Ingredients:
-3 boiled egg whites
-1/2 small avocado
-salt and pepper to taste
-a squeeze of lemon juice
-red chili flakes
-4 sliced cherry tomatoes

Directions:
Chop up three egg whites in a bowl. Mash in avocado with a fork. Squeeze in the juice of a sliced lemon wedge. Add salt and pepper to taste, and red chili flakes if desired. Spread on a rice cake, all-grain bread, or place on top of a salad. Top with cherry tomatoes. Feel free to add other chopped vegetables too, such as onion, pepper, celery, or even kale. Enjoy!!!

GREEN EGG SALAD

  • 3 pcs Boiled Egg Whites
  • 1/2 pc Small Avocado
  • Salt And Pepper To Taste
  • Squeeze Of Lemon Juice
  • Red Chili Flakes
  • 4 Pcs Sliced Cherry Tomatoes
  1. Chop up three egg whites in a bowl.

  2. Mash in avocado with a fork.

  3. Squeeze in the juice of a sliced lemon wedge.

  4. Add salt and pepper to taste, and red chili flakes if desired.

  5. Spread on a rice cake, all grain bread, or place on top of a salad. 

  6. Top with cherry tomatoes.

  7. Feel free to add other chopped vegetables too, such as onion, pepper, celery, or even kale.

Eat Your Way To A Slimmer Stomach

Eat Your Way To A Slimmer Stomach

When it comes to achieving a flat stomach or “six pack,” strength training like San Diego jiu jitsu classes, abdominal work, and cardiovascular exercise are only part of the must-do’s for toning up your midsection. Those abs will remain hidden unless you’re also eating the right foods (and drinking an optimal amount of water, too). While we should all avoid eating white flour, sugar, and fried and salty foods when trying to lose weight or lean out, incorporating certain foods into your healthy eating plan will help blast belly fat.

Besides food and diet changes you can also try using a weight loss supplement. It may feel overwhelming looking at the market and finding so many fat burners I have one I recommend personally! Try using leanbean, a one of a kind fat burning supplement. Don’t believe me? Check out these leanbean reviews! The results will shock you!

*Food suggestions are below, but as with any diet, always consult your physician or Registered Dietitian on your individual health and/or nutrition needs and goals.”

Asparagus: Not only is asparagus low in calories and high in fiber, it’s full of filling protein and has antioxidant and anti-inflammatory properties. It also contains a prebiotic called inulin. which supports digestion and the growth of “good bacteria” in the GI tract to decrease bloating. Enjoy it steamed or roasted a few times a week to experience these benefits.

Cucumber: Another low-calorie. high-fiber veggie, cucumber also has a high water content, which can positively support weight loss (as you’ll see in the “water”
section below). With only 45 calories in one whole cucumber, as part of a healthy meal or snack, it decreases bloating and exhibits anti-inflammatory effects in the GI tract.

Greek Yogurt: Since this thick version of yogurt is strained, it has double the tummy-filling protein while being lower in la than regular yogurt It also contains “good bacteria” or probiotics to aid digestion and decrease bloating. Those with lactose intolerance are often able to tolerate Greek yogurt (unlike other dairy products). Plus, it’s a great source of calcium and slows the body’s production of cortisol, which can increase belly fat.

Good Fats: Olive Oil & Avocado: Both olive oil and avocado are healthy sources of monounsaturated fats. Healthy fats in moderation not only support the feeling of being satiated, they may even help burn more fat while storing less fat in your midsection. They also help control blood sugar and improve overall cholesterol levels, and have antioxidant and anti-inflammatory properties to support digestion and a flatter stomach.

Protein.

Protein: Wild Salmon & Eggs: Salmon is high in Omega 3’s or “good fat.” Both protein and fat take longer to digest in the body, thus helping you feel satiated longer – less hungry = less munching on extra calories. Research has shown that the Omega-3’s found in salmon and other fish may help the body burn, not store, fat. Also, wild salmon has 4x the Vitamin D as farmed salmon. Insufficient consumption of this vitamin (via foods and/or the sun) has been linked to obesity. Eggs are also a great source of protein and Vitamin D. Studies have shown that those who start their day with eggs feel more full and eat fewer calories throughout the day.

Almonds: High in protein, fiber, and monounsaturated fat almonds are a great snack to battle cravings and keep you satiated. They lower blood sugar and cholesterol, help reduce the risk of weight gain, decrease weight and body fat and aid in building muscle.

Apple: Apples aren’t just high in water and fiber, they’re also a “slow food” It can take 20 minutes for the stomach to signal the brain that it’s full so by consuming foods that take longer to eat this realization occurs before we overeat. Crunching and chewing keep your mouth busy (and happy!). Apples also keep you feeling full, improve blood sugar and hormone levels, and aid “good” GI bacteria and digestion.

Along with these belly-slimming foods, don’t forget to drink plenty of water!

Water helps with weight loss and a flat stomach a few different ways. First of all, note that 75% of the times you think you’re hungry, you’re actually thirsty. So before you reach for a snack, make sure you are well-hydrated Sufficient water intake also prevents dehydration · dehydrated bodies retain water. While water needs vary among individuals (climate, activity level, etc.}, you’ll know you are drinking enough and you’re not dehydrated when your urine is clear or light yellow in color· eight cups a day is just a guideline, also, make sure your water is coming from a good source, it is better if you drink water from a filter like the lg refrigerator water filter, it helps take the all the impurities away while keeping all the nutrients.

Water also aids in digestion: It moves food through your GI tract to prevent constipation and bloating. But please note, seltzer water can cause increased gas and bloat, so stick to flat water. Try “infused water” by adding cucumber and mint or lemon/lime/grapefruit/orange slices to a glass or pitcher of water to keep it interesting and refreshing! Both men and women should follow these tips. It is an important topic that has been on the news lately so keep it up everyone out there and if anyone want some of the best tips on health we recommend going to https://www.matadormens.com/ for the latest information on it!

Source: https://omegaboom.com/are-fat-burners-safe/.

Chocolate Overnight Oats

Chocolate Overnight Oats

Yes, that’s right: I said CHOCOLATE! This is a great, healthy way to give into one of our most popular cravings. Instead of sitting and eating an entire chocolate bar or indulging in a decadent dessert, I’ve created a recipe so you can healthfully enjoy chocolate for breakfast or a snack. I’ve been experimenting a lot lately with overnight oats. They are so easy to make and transport; they are a filling and balanced meal/snack, and the flavor combinations are endless.

Here are the benefits of this combination:
Oats: high in fiber-a good carb that gives energy and helps you feel full
Vanilla Almond Milk: low in calories and nice flavor-I like the Califia Unsweetened Vanilla (I find at Fairway and Whole Foods) since it has NO carrageenan
Chia Seeds: High in protein, Omega-3s and filling since they expand in liquids and the belly
Almonds: high in fiber, protein and good fat, they help decrease cravings and lead to a flatter stomach
Blueberries: high in antioxidants and fiber, low-calorie and super sweet this time of year
Chocolate: high in antioxidants, is anti-inflammatory to protect heart and brain, and improves skin

Try this below, and feel free to switch out milk, nuts, and/or fruits to make new creations. You will definitely be seeing more overnight oat recipes from me here!

IMG_3589Chocolate Almond Blueberry Overnight Oats

Ingredients:

1/4 cup organic old fashioned dry oats
3/4 cup unsweetened vanilla almond milk
1 tbsp chia seeds
1 tbsp almond butter
2 tbsp sliced almonds
1/4 cup blueberries
2 squares dark chocolate (or equivalent dark sugar free chocolate chips, or 1/8 of a 2 oz bar), preferably 70-80% cacao-my favorite is Hu Kitchen Chocolate


Directions:
Add almond milk to the oats in a bowl, jar or cup. Use a cheese grater to shave the chocolate into the mixture-or crush it up, or just use dark chocolate chips. Add the rest of the ingredients. Mix all together and place in the fridge overnight or at least for three hours. Feel free to save some of the blueberries, almond slices, and chocolate for the top to add fresh flavor and crunch-I did! Enjoy!

This dish has 350 calories, 11 g protein, and 9 grams of fiber.

 

IMG_3194

CHOCOLATE ALMOND BLUEBERRY OVERNIGHT OATS

  • 1/4 Cup Organic Old Fashioned Dry Oats
  • 3/4 Cup Unsweetened Vanilla Almond Milk
  • 1 Tbsp Chia Seeds
  • 1 Tbsp Almond Butter
  • 2 Tbsp Sliced Almonds
  • 1/4 Cup Blueberries
  • 2 Square Dark Chocolate (or equivalent dark <a href="https://www.santabarbarachocolate.com/cacao-chocolate-chips-chocolate-liquor/">sugar free chocolate chips</a>, or 1/8 of a 2 oz bar), preferably 70-80% cacao-my favorite is Hu Kitchen Chocolate
  1. Add almond milk to the oats in a bowl, jar or cup.

  2. Use a cheese grater to shave the chocolate into the mixture-or crush it up, or just use dark chocolate chips.

  3. Add the rest of the ingredients.

  4. Mix all together and place in the fridge overnight or at least for three hours.

  5. Feel free to save some of the blueberries, almond slices, and chocolate for the top to add fresh flavor and crunch

Overnight Oats

Overnight Oats

IMG_9880I have a confession: I have been looking at, admiring recipes for, and even recommending overnight oats to friends and clients for a while now. But it was not until yesterday that I actually made some for myself. There is no particular reason: I eat plenty of hot oatmeal and all the other ingredients on a regular basis. Perhaps it was the warm weather that inspired me this week?! (Although yesterday felt like fall again….)

Anyways, since I had time to do a big, long grocery shop trip this weekend, I made sure I had all of the ingredients and put together my fist trail Saturday night for Sunday morning. Let’s just say it was not a success and I ended up adding more ingredients so it was edible. I will add a disclaimer right here: I am not a chef! I am a Registered Dietitian and Mom who cooks, but I do my best, and I get decent reviews from my family on my recipes!

IMG_5576Last night I was determined to get it right because I know this breakfast/snack has such healthy potential:

  • Oats: high in fiber – a good carb that gives energy and helps you feel full
  • Almond Milk: low in calories and nice flavor
  • Chia Seeds: High in protein, Omega-3s and filling since they expand in liquids and the belly
  • Almonds: high in fiber, protein and good fat, they help decrease cravings and lead to a flatter stomach
  • Bananas: high in potassium, they help restore electrolyte balance and decrease excess fluid in the body
  • Strawberries: high in Vitamin C, which is great for skin and fighting colds. 

I got the recipe right last night and enjoyed a great breakfast today to fuel me through my morning routine.  Give it a try and feel free to switch out milk, nuts, and/or fruits to make new creations. I will definitely be doing that to try out new combinations!

IMG_5789 Banana Strawberry Almond Overnight Oats
Ingredients:
1/2 cup organic old fashioned dry oats
3/4 cup unsweetened almond milk
1/2 tbsp strawberry jelly/preserves (no added sugar)
1 tbsp chia seeds
1/3 banana sliced
5 strawberries chopped
2 tbsp sliced almonds

Directions:
Add all ingredients to a bowl, jar or cup. Mix all together and place in the fridge overnight or at least three hours. Feel free to save some of the banana, strawberries and almond slices to add fresh flavor and crunch-I did! Enjoy!

350 calories, 11 grams of fiber and 12 grams of protein. It’s a great big breakfast to fuel you through the morning.

Banana Strawberry Almond Overnight Oats

  • 1/2 Cup Organic Old Fashioned Dry Oats
  • 3/4 Cup Unsweetened Almond Milk
  • 1/2 Tbsp Strawberry Jelly/Preserves (No added Sugar)
  • 1 Tbsp Chia Seeds
  • 1/3 pc Banana Sliced
  • 5 pcs Chopped Strawberries
  • 2 Tbsp Sliced Almonds
  1. Add all ingredients to a bowl, jar or cup. 

  2. Mix all together and place in the fridge overnight or at least three hours.

  3. Feel free to save some of the banana, strawberries and almond slices to add fresh flavor and crunch

350 calories, 11 grams of fiber and 12 grams of protein. It’s a great big breakfast to fuel you through the morning.

Healthy Foods For Super Summer Skin

Healthy Foods For Super Summer Skin

Along with hot, sunny weather, summer also means increased sweat,Resultado de imagen para healthy skin salty ocean water, pool chlorine, and tans and sunburns – which all take a toll on your skin and should be solved with the effectiveness of cream you use, but with the biolabs pro products you can find a great cream for your skin to maintain it healthy and hydrated. However, the seasonal foods we love to eat can also help rechiverse the damage and nourish your skin! Try incorporating these foods into your summer meals and snacks:

Water: Water is essential for your skin, digestion, metabolism, hormones, and all of your body’s other systems. Having the best water filtration system is important. You should View Pricing and the different systems offered to make sure you get clean water to maintain hydrated and healthy. It maintains hydration for moist, plump, and blemish-free skin. As a digestive aid, it rids the body of toxins, waste, and impurities while supporting regularity. For a refreshing summer drink, add cucumber and mint or strawberries and citrus fruits to a pitcher of water and keep it refrigerated or in a cooler.

Protein: Protein builds and repairs tissue, and is essential to skin, hormones, enzymes, and the immune system. Your body’s natural antioxidant enzymes protect against oxidative stress. Nuts, seeds, Greek yogurt, turkey slices, low fat cottage cheese, fish, chicken, and lean chicken, turkey, and beef burgers are all great sources of protein.

Anti-Inflammatory Foods: Foods high in monounsaturated fats, like extra-virgin olive oil, fish oil (omega-3’s, or EPA and DHA), avocado, tarVsour cherries, and blueberries, decrease and prevent inflammation. Avoid saturated and trans fats (found in fried and processed foods) and refined sugars, which increase inflammation.

Lycopene: A Vitamin A precursor, this cartenoid has been shown to decrease UV damage, inflammation, and oxidative stress. It’s highly concentrated in tomatoes, watermelon, pink grapefruit, and guava, and is most bioavailable in heat­processed or oil-based tomato products like canned tomato juice, tomato paste, and sun-dried tomatoes.

Cocoa/Chocolate: Cocoa contains flavonoids, which act as antioxidants and can improve skin quality, according to research. Flavonoids increase blood flow and skin oxygen saturation while smoothing skin texture.

Antioxidants: Vitamin C is found in oranges, broccoli, bell peppers, strawberries, watermelon, grapefruit, and other fruits and vegetables. Vitamin E is found in sunflower seeds, almonds, olives, spinach, and papaya. Polyphenols are found in green tea, grape seeds, and pomegranate. These skin antioxidants all fight against free radicals, increase sunscreen efficacy, and help protect skin from UV light and free radical damage.

FATS

AVOCADO High in Vitamin E for anti-aging; antioxidants promote clear, glowing skin and healthy hair (similar to the effect one gets using the best hair fibers made of keratin), in many cases they can also help you stop alopecia hair loss.
OLIVE OIL Healthy fat is anti-inflammatory, promotes healthy skin, and protects against UV rays
ALMONDS High in Vitamin[, and protect against UV rays and free radical cell damage
BRAZIL NUTS One nut meets 100% daily selenium, protects against skin stress, and can improve acne
OMEGA-3s Anti-inflammatory for skin health; found in fatty fish like Salmon says Dr. Matthew Galumbeck
COCONUT OIL High in Vitamin E and antioxidants for great skin and hair; improves digestion and metabolism

FRUITS & VEGGIES

BERRIES High in Vitamin C, antioxidants, and fiber
TOMATOES High in lycopene, decreases UV damage and inflammation; most bioavailable with added oil
CARROTS High in antioxidants like beta carotene (a Vitamin A precursor)
CELERY High in water content and fiber to aid in digestion and help keep you full for weight loss
CUCUMBER High in water; anti-inflammatory and antioxidant benefits
POMEGRANATE Contains polyphenols, anti-aging skin antioxidants that improve sunscreen efficacy
PINK GRAPEFRUIT High in Vitamin A, carotene, lycopene, and Vitamin C; can help with weight loss and increase metabolism
WATERMELON High in water content, lycopene, Vitamin C, and potassium
RED PEPPERS More Vitamin C than citrus fruits and high in fiber; great for digestion and the skin

Summer Yogurt Parfait

This recipe makes a delicious breakfast, lunch, or even a healthy snack. It’s packed with protein, antioxidants, healthy fats, and fiber – sweet, satisfying, fill in , and is great for people that want to be healthy and you can also burn fat with Premier Keto diet as well.

Ingredients:

  • 6 oz plain yogurt (Greek or coconut)
  • 1/4 cup blueberries and 1/4 cup raspberries
  • 1 tbsp chia seeds
  • 1/2 tbsp shredded coconut
  • 1 tbsp sliced almonds or walnuts
  • 1 tbsp apple butter or all natural (no sugar added) fruit preserves

Add yogurt to a small bowl or cup. Layer and/or arrange the remaining ingredients, mix as desired, and enjoy!

Turkey Tacos/Salad

Turkey Tacos/Salad

This is a great low-fat alternative to red meat, filled with fiber, and fun for older kids to help create their signature dish while selecting their own toppings.  Mom and dad can enjoy a low-carb version by enjoying a taco salad.

Ingredients:  Lean ground turkey meat (97-99%), 1 chopped sweet onion, 5 stalks of celery chopped, 1 6-oz can of tomato paste, chili powder, whole grain or corn tortillas, Pam spray or olive oil

Directions:

  1. Coat pan/skillet with thin layer of olive oil or spray with Pam.
  2. In large pan or skillet brown one chopped Vidalia (sweet) onion.
  3. Add 5 chopped stalks of celery and cook to desired texture.
  4. Add 97-99 percent lean ground turkey meat (or similar percentage), cooking and stirring until cooked thoroughly and browned.
  5. Add one small can of tomato paste, more or less as desired.
  6. Add 1-2 Tbsp of chili powder to taste.
  7. The longer this mixture is simmered, the richer the flavor.  Add water if/when needed.
  8. Shells:  Try Ezekial frozen wheat or corn tortillas; heat in pan.  Otherwise select a different brand that has all natural ingredients, no sugar, and is low in fat.
  9. Add 1/2 cup turkey mixture, salsa, chopped tomatoes, and sprinkle of reduced-fat cheese.
  10. Roll up taco and enjoy! OR try turkey mixture on top of a salad.

****For kids under 12 months, skip the tomato paste and salsa.  Go easy on, or skip the spices.  Or just add a sprinkle of seasoning (garlic, pepper, etc).  Take turkey/celery/onion mixture out of the pan and move to food processor or blender.  Add full fat cheese for kids under two years old and beans as long as baby has tried them before.  You can serve with small broken up pieces of tortilla or crackers.

TURKEY TACOS/SALAD

  • Lean ground turkey meat (97-99%)<br /><br />
  • 1 pc Chopped Sweet Onion
  • 5 Stalks Celery Chopped
  • 16 Ounces Can of Tomato Paste
  • Chili Powder
  • Whole Grain or Corn Tortillas
  • Pam spray or Olive Oil
  1. Coat pan/skillet with thin layer of olive oil or spray with Pam.

  2. In large pan or skillet brown one chopped Vidalia (sweet) onion.

  3. Add 5 chopped stalks of celery and cook to desired texture.

  4. Add 97-99 percent lean ground turkey meat (or similar percentage), cooking and stirring until cooked thoroughly and browned.

  5. Add one small can of tomato paste, more or less as desired.

  6. Add 1-2 Tbsp of chili powder to taste.

  7. The longer this mixture is simmered, the richer the flavor.  Add water if/when needed.

  8. Shells:  Try Ezekial frozen wheat or corn tortillas; heat in pan.  Otherwise select a different brand that has all natural ingredients, no sugar, and is low in fat.

  9. Add 1/2 cup turkey mixture, salsa, chopped tomatoes, and sprinkle of reduced-fat cheese.

  10. Roll up taco and enjoy! OR try turkey mixture on top of a salad.

For kids under 12 months, skip the tomato paste and salsa.  Go easy on, or skip the spices.  Or just add a sprinkle of seasoning (garlic, pepper, etc).  Take turkey/celery/onion mixture out of the pan and move to food processor or blender.  Add full fat cheese for kids under two years old and beans as long as baby has tried them before.  You can serve with small broken up pieces of tortilla or crackers.

Lamb Stew

Lamb Stew

Lean red meat is a healthy option when enjoyed in moderation.  Plus this hearty meal provides some welcoming warmth on a cold winter’s day.  Lamb can be one of baby’s first foods as it is easily digested when pureed.

Ingredients: 1.25 pounds of lean cubed lamb meat (choose kebob instead of stew meat for a leaner product); 1 large sweet onion chopped, 10 stalks of celery chopped, ½ pound (1/2 package) baby carrots, 1 large red pepper diced, olive oil, 6 small or 3 large russet potatoes peeled and chopped into cubes, 1 6-oz can tomato paste, garlic powder, paprika, black pepper, dill, 1 bay leaf.

Directions:

  1.  Place lamb cubes and onion into large pot.  Add 1 tsp garlic, 1 tsp paprika, bay leaf.  Fill with water until lamb and onion are fully covered.  Bring to a boil, then simmer on low-medium heat for 1-1.5 hours to ensure meat is very tender.  Remove bay leaf after this time.
  2. Place potatoes, celery carrot, and pepper on a cooking tray.  Drizzle with 2 Tbsp olive oil, 1/2 tsp black pepper, 1/2 tsp dill.  Mix to ensure all ingredients are evenly coated.  Bake in oven for 20-25 minutes at 450 degrees, mixing at least once to ensure even cooking.
  3. Add oven mixture to lamb pot on stove after the 1-1.5 hours.  Stir all ingredients together.  Add 1 can of tomato paste.
  4. Allow all ingredients to continue simmering on stove at low heat. Continue this for one to two hours. Add a bit of water if needed.  The potatoes will burst/break apart and help make this stew thick.
  5. Add additional spice if needed.

****For kids under 12 months of age, do not add tomato paste.  Remove portion of lamb stew prior to adding tomato paste or additional spices.  Blend or puree in food processor for your little one.  Enjoy!

LAMB STEW

  • 1.25 Pounds Lean cubed lamb meat (choose kebab instead of stew meat for a leaner product)
  • 1 pc Large Chopped Sweet Onion
  • 10 Stalks Celery Chopped
  • 1/2 Pound Baby Carrot
  • 1 pc Large Red Pepper Diced
  • Olive Oil
  • 6 Pcs Small Russet Potatoes Peeled and Chopped into Cubes
  • 16 Ounces Can of Tomato Paste
  • Garlic Powder
  • Paprika
  • Black Pepper
  • Dill
  • 1 Leaf Bay Leaf
  1. Place lamb cubes and onion into large pot.  Add 1 tsp garlic, 1 tsp paprika, bay leaf.  Fill with water until lamb and onion are fully covered.  Bring to a boil, then simmer on low-medium heat for 1-1.5 hours to ensure meat is very tender.  Remove bay leaf after this time.

  2. Place potatoes, celery carrot, and pepper on a cooking tray.  Drizzle with 2 Tbsp olive oil, 1/2 tsp black pepper, 1/2 tsp dill.  Mix to ensure all ingredients are evenly coated.  Bake in oven for 20-25 minutes at 450 degrees, mixing at least once to ensure even cooking.

  3. Add oven mixture to lamb pot on stove after the 1-1.5 hours.  Stir all ingredients together.  Add 1 can of tomato paste.

  4. Allow all ingredients to continue simmering on stove at low heat. Continue this for one to two hours. Add a bit of water if needed.  The potatoes will burst/break apart and help make this stew thick.

  5. Add additional spice if needed.

For kids under 12 months of age, do not add tomato paste.  Remove portion of lamb stew prior to adding tomato paste or additional spices.  Blend or puree in food processor for your little one.