Tag Archives: happy

Hey ya’ll!

I’ve made it to Daytona! Between the semester ending and moving down here, I haven’t had any time to blog. But I am back, and motivated as ever! I’m on a mission to become even more fit than before, and I hope you’ll encourage, share and join in! I’m going to be writing my latest post later tonight, so check it out! 

ImagePS-Here is a photo of the beautiful beach I get to live on in Daytona Beach!

 

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Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it. -Lou Holtz

Ability is what…

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It’s never too late to become what you might have been. -George Elliot

It’s never too…

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Strive for progress, not perfection. -Unknown

I wanted to provide some inspiration for my readers in case they were struggling with their eating/fitness routines. Hopefully one of these sticks out to you!

Strive for prog…

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Get high

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It’s 4/20. We get it. But instead of wasting your life away, why don’t you do something productive, and get high in a positive, healthy, natural way? Skip the weed and check out an alternative below that will release the same type of endorphins (creating a ‘high’):

1. Cardio: Any intense aerobic activity performed for 20 minutes or more will trigger your brain to release endorphins, notes the Family Education website. Running elicits a flood of endorphins in the brain, according to research conducted at the University of Bonn, Germany. Before and after a long-distance run, 10 runners took a positron emission tomography scan, which measures activity in various regions of the brain. Chemicals that reveal endorphins in the brain were used in the study, and runners took a standard psychological test to evaluate their moods before and after the run. Results showed the participants’ level of euphoria rose significantly after running, because endorphins were produced and became attached to areas of the brain involved with mood, explained lead researcher Dr. Henning Boecker.

2. Laugh: Laughter is an enjoyable experience that can give you a natural high because it releases endorphins. Anticipating a good laugh also brings forth your endorphins, according to the results of a 2006 study published in “The FASEB Journal.” Higher endorphin levels help you ward off stress and maintain a positive mood, as indicated by the study.

3. Play/listen to music: Music affects your brain’s limbic region, stimulating emotional response and memories. Listening to music can reduce your muscle tension and bring forth relaxation, according to music therapy coordinator Karen Wacks at the Berklee College of Music in Massachusetts. Music therapy was used in ancient Egypt, Africa, China and Greece. Patients of music therapy in the U.S. now include individuals recovering from drug and alcohol addictions, the elderly and disabled, and those who are terminally ill.

4. Make love: Sexual activity brings about natural highs in three ways: (1) through vigorous physical activity, (2) emotional excitement, and (3) orgasm. Each of these causes the release of different amounts of endorphins.

Have you ever noticed how the euphoria lasts well beyond an orgasm? That’s because the endorphins are still flowing.

5. Eat Chocolate: There could be some truth in the belief that those who crave chocolate are looking for a sex substitute. This is because dark chocolate contains a chemical which our bodies converts into phenylethylamine (PEA) – the same chemical that is secreted when we fall in love. However, dietitian Catherine Collins of St Georges Hospital, London, says that chocolate contains such small amounts of PEA it is likely to have little effect.

This is because the feel-good factor we get from chocolate is likely to be our own chemicals called serotonin which are boosted when we look forward to pleasurable experiences such as eating tasty treats such as chocolate.

6. Meditate: By focusing your mind on pleasurable thoughts, you can tap into the feel-good factor within. Meditation promotes self-healing through focused awareness and mental imagery that invokes your endorphins, says Rikys. Its effect is cumulative, building a reservoir of well-being rather than storing unnecessary stress. Rikys leads weekly “endorphin meditation” groups in London.

Know any other natural ways to get high? List them below!
 
All of this information was complied using these sites:
Visit them for the articles in their entirety!
 
 
 
 
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Yoga: Strike a pose!

 

 

 

 

 

 

 

 

 

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Credit: http://backonpointe.tumblr.com/image/19519264248

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How to fight belly fat

Found this awesome article written by Stephanie Dolgoff for FITNESS Magazine. The link to the entire article below.

I wanted to share it because I feel everyone should read this if they feel they are struggling with loosing weight, especially in their stomach area.

How to Lose Belly Fat

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The first time it happened I was in my early twenties, straphanging in a crowded New York City subway car on my way to work. I was wearing a slim-fitting T-shirt dress, one that for reasons that will soon become horrifyingly clear, I subsequently used to scrub out the litter box and then tossed. The seated woman I was standing in front of met my eyes and smiled. Then she stood up. I smiled back and stepped to the side so she could make her way to the door. She stood right next to me.

“Would you like to sit?” she asked kindly. “I remember how tired I was during my pregnancy. You look like you’re into your second trimester; it gets easier.”

If I had been pregnant, her act of generosity would probably have sent me into early labor right there on the F train.

But I wasn’t. (Even so, I took the seat.)

Once in a while I’m still offered a seat on the train, thanks to a belly that seems to always enter a room a split second before the rest of me does.

Tummy Trouble

Every woman’s got her own hang-ups about some body flaw, but flabby abs seem to be a universal sore spot. In a recent FITNESS poll, they ranked number one on the list of trouble zones women wanted fixed. Not only has my apple-shaped middle been a preoccupation of mine since I was a tween, it’s also been the subject of articles I’ve written (like this one) and the object of literally hundreds of attempts on my part to accept and/or flatten it. It was only after having twins that I pretty much resigned myself to the fact that my belly was jelly for good.

So when my editor at FITNESS read on my blog that I thought my abs were permanently “stretched out” and I’d abandoned the abs DVDs she’d given me, she asked if I wanted to take a more scientific approach. I thought, sure. Lord knows, endless crunches haven’t gotten me far. She set me up with an appointment at the renowned Women’s Sports Medicine Center at the Hospital for Special Surgery in New York City, where I would get an ultrasound and find out what’s really going on with my middle.

I was all over the idea of getting a scan. I strongly suspected I had what many women who have been pregnant have, diastasis recti, or separated abdominal muscles. That wouldn’t explain why I’ve always had a pooch, but it could partially explain why I had one now. “Diastasis recti occurs when the abdominal muscles separate along the midline because of an enlarging uterus,” says Virginia Lupo, MD, chair of the department of obstetrics and gynecology at Hennepin County Medical Center in Minneapolis. “It’s unrelated to whether or not the muscles are strong.” That means it makes no difference if your abs are made of steel or mush; the chance that they’ll pull apart depends on the strength of the connective tissue that fuses them. In a study of women not long after they had given birth, 68 percent had the condition above their navel and 32 percent below. (Deep breath: Most women’s abs will move back together again naturally after a while even if we don’t rush to Pilatesclass the minute we get the okay to exercise.) The more pregnancies a woman has had, the more likely she is to have diastasis recti. I’ve had only one pregnancy, but it was a double, so the odds were good that this was part of my problem.

What’s Your Belly Type?

Let’s get one thing straight: Gisele Bundchen and I — and you, for that matter — have more or less the same ab muscles. The main thing that sets us apart, besides those Victoria’s Secret catalog covers, is the amount of fat we pack on around them. Apple shapes, like me, are genetically predisposed to carry extra pudge around the mid­section rather than in the butt, hips, and thighs, as do pears — not that we get to pick. If we could, we’d all choose a third type: Gisele’s seemingly fat-free physique. (There’s more to how your middle looks, including long-waistedness and wide hip bones, but we’re talking fat and muscles now.)

Flip open an anatomy book and you can see what would be behind a six-pack if you had one. Below the skin and any underlying subcutaneous fat, you get to the muscles; the top one that runs down the front is the rectus abdominis. Because it’s the showy, six-pack muscle, closest to the skin’s surface, you may think that the rectus is the key to how flat your belly looks, but that’s only one layer of the onion. The internal and external obliquesrun up the sides and not only give you those nice ripples but also hold in your waist a bit; the transversus abdominis is a deeper muscle that encircles and cinches your center like an obi. All those muscles figure in how your abs look (we’ll get into how to work them later). Then you have connective tissue, the fascia, which holds everything together.

Research has focused on two types of ab fat: The subcutaneous fat previously mentioned is the rolly squish on top of your rib cage and waist that you can grab and that vanishes when you lose weight. Visceral fat, which accumulates around your organs, is associated with all kinds of metabolic problems that can increase your risk of diabetes and heart disease. According to a Canadian study, some of us are more genetically prone to visceral fat, which can “push the abdominal muscles outward,” says Thomas Nesser, PhD, associate professor of exercise science at Indiana State University in Terra Haute, giving you that rounded look. As for me, I am at my thinnest these days — which, while not skinny, is pretty thin — but I still have a few rolls of the relatively benign sort of fat. I wouldn’t know if I had the other kind until the ultrasound scan.

How to Get Flat Abs

The biggest reason people who aren’t overweight don’t have tight tummies is that their ab muscles are weak, pure and simple, Nesser says. In other words, ab muscles in couch potatoes are like a girdle made of wimpy fabric instead of industrial-strength fibers. But what about women who, like me, are seven years postbaby and the Queen of Crunches? Turns out I tend to do a lot for my rectus abdominis but largely neglect my obliques and deeper transversus abdominis.

To pull in your mid­section, you also have to target these overlooked areas and even yourlower back, Nesser reminds me, and none of the above are taxed during your typicalcrunch. That crunch time is better spent doing the exercises that leave no muscle in your middle untoned.

 

Can These Abs Be Saved?

As I lay on an exam table at the Women’s Sports Medicine Center, I asked Marci Goolsby, MD, the lovely flat-ab’d doctor I got to visit, about diastasis recti. She had me do a half crunch on the table and pressed with two fingers just below my sternum. “I don’t see anything,” she said, explaining that when someone’s rectus abdominis muscles are very separated, they pop out like an upside-down V and the space between them is often visible. “We’ll know more at your ultrasound.” (When I told Dr. Goolsby that my comment about having “stretched out” abs landed me here, she countered, “Ab muscles are not like ligaments, which can lose their elasticity when stretched beyond their limits. Muscles are more likely to retain the ability to be firmed back up.”) It felt perverse to hope the ultrasound would uncover that I had a severe case of diastasis recti. Still, I thought that it would let me and my pooch off the hook a little.

One thing I can blame on my daughters (not that I ever would out loud) is loose skin. I had my twins when I was 36, which is on the older side, statistically speaking. If your skin becomes distended when you’re young, it stands a pretty good chance of bouncing back, because its elastin, the main ingredient in elastic fibers, still has that bungee quality. But with time, skin is less able to recover. Likewise, your connective tissue, such as the fascia that surrounds the muscle, also loses elasticity.

Theoretically, I asked Dr. Goolsby, if your connective tissue was all loosey-goosey, couldn’t that explain why your belly won’t stay in? She dismissed it as unlikely. Besides, “buildingstronger abdominal muscles will support those ligaments,” says FITNESS advisory board member Michele Olson, PhD, who has done extensive research on abs at Auburn University in Montgomery, Alabama. This means that your muscles can make up for the tautness your middle is missing from any overstretched ligaments. I moved “loose connective tissue” to the “Not the cause of my pooch” column.

In the other column (“Buy Spanx”), I put the “excess flesh” and “excess skin” that I do have around my middle. As I hopped off the table to head to my scan, Dr. Goolsby pointed out that my posture is lousy. She didn’t say it that way, but she demonstrated how I should stand. “Remember ABC,” she said. “Pull in your abs, tuck your butt, and put your chest out with your shoulders down.” Ta-da! Flatter-looking abs. It even felt more comfortable for my back.

The radiologist slathered some cold gel on my belly and gave me a guided tour of its inside. “Your muscles look pretty good, actually,” he said, estimating that there are 12 millimeters between my recti. The norm is around 10, so the verdict is, I can’t blame separated muscles for my apple shape. “And you don’t have a lot of visceral fat,” he said. “From where I’m standing, you have great abs.”

I suppose I could tape a printout of my scan to my Miraclesuit with the super tummy-control panel. Or maybe I could get a T-shirt that reads “My Radiologist Insists I Have Great Abs,” for all the good it would do me on the beach. Or I could relax, stand a little bit straighter, and do exercises for my obliques and deeper abs. After two workouts, I’m already feeling tucked in, so there may be something to this. In the meantime, it doesn’t feel half bad to be scientifically declared beautiful on the inside.

Originally published in FITNESS magazine, April 2011.

Original article: http://www.fitnessmagazine.com/workout/abs/exercises/lose-belly-fat-get-flat-abs/?page=1

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30 HEALTHY BREAKFAST SNACKS FOR MORNINGS ON THE RUN

Thank you so much for this amazing article! All Credits go to Greatist.Com!

BETTER BREAKFAST SNACKS

1. Pumpkin and Granola Parfait: This one’s perfect to try out as fall sets in. In your favorite small Tupperware container (with a reliable lid!), top plain Greek yogurt with canned pumpkin puree and a handful of granola, then sprinkle with cinnamon. The best part? Pumpkin is a bonafide superfood rich in beta carotene, which is essential for eye health.

2. Peanut Butter Banana Smoothie: Smoothies are a perfect on-the-go snack any time of day. Blend 1 frozen banana, 2 tablespoons natural peanut butter, 1 cup soy or almond milk (which keep longer out of the fridge than regular milk), and a few ice cubes. (Add a scoop of your favorite chocolate or vanilla protein for an extra protein boost.) If this is a morning snack, keep it in a tight-sealing container and throw it in a gym or work bag. For an afternoon boost, prep it the night before and freeze, remove in the morning, and it will be thawed and ready to enjoy after lunch.

3. Zapped Scrambled Eggs with Veggies: Yes, it’s possible to make really good scrambled eggs in the microwave. And it’s easy! Beat 2 eggs, throw in a microwave-safe container, add 1 handful of your favorite veggies (cherry tomatoes and spinach leaves work well), and a sprinkle of cheese. Zap the mixture for 30 seconds, stir, and cook another 30 seconds, or until eggs are solid. Throw a top on the container to eat later, or store the raw mixture in a fridge until ready to heat and eat.

4. Breakfast Burrito: Who doesn’t love a burrito? Breakfast burritos are a great, easy snack to keep on hand. Scramble 2 egg whites, ¼ cup black beans, 2 tablespoons salsa, and 2 tablespoons shredded cheese, and wrap in 1 small whole-wheat tortilla. Make a bunch, wrap in foil, and keep in the freezer for whenever the craving hits. Protein from the eggs and black beans keep you fuller longer, and the spicy salsa keeps things interesting. Try assembling and wrapping each half separately for more snack-friendly portions.

5. Healthy Morning Glory Muffins: An oat-based muffin packed with healthy carrots and zucchini, lightly sweetened with raisins and just a pinch of sugar makes a perfect breakfast or snack. Use a mini-muffin tin for smaller portions, and eliminate or cut back on the brown sugar or choose a healthier substitute to cut back on sugar.

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6. Fruit and Yogurt Parfait: One of the easiest, healthiest, and tastiest snacks (or breakfasts) out there is a classic fruit and yogurt parfait. The best part? It can really be made with any toppings you like. Try choosing fruits that are in season locally for the most flavorful options (try our stone fruit salad for summer, and opt for apples come fall).

7. Breakfast Quinoa Bites: Here’s a new way to enjoy quinoa — make mini quinoa breakfast quiches! In a medium bowl, combine 2 cups cooked quinoa, 2 eggs, 1 cup your favorite veggies (spinach or zucchini work well), 1 cup shredded cheese, and a sprinkle of salt and pepper. Portion into a lightly-greased mini muffin tin, and bake at 350 degrees for 15-20 minutes. These are easy to bring along and delicious to enjoy warm or cold.

8. Fruit and Yogurt Smoothie: Here’s a simple and delicious smoothie recipe for the morning rush. Blend 1 cup plain Greek yogurt with 1 cup frozen fruit (banana and berries work very well) with ½ cup liquid (milk, juice, coconut water — whatever you like). Freeze overnight and thaw throughout the day to enjoy in the afternoon, or blend up in the morning.

9. Leftovers n’ Eggs: Stuck with last night’s leftovers? Place a scoop of leftover roasted veggies, potatoes, or meat in a container, top with a cracked egg, and heat in the microwave until the egg white is cooked through, 30 to 45 seconds. (Or prep in the oven.) Feeling fancy? Sprinkle with some freshly grated parmesan cheese.

10. Egg Muffins: Finally, a muffin without all the carbs. Plus, these guys are simple to make. Beat 10 eggs, ¼ cup chopped onion, 3 handfuls of spinach, 1 shredded zucchini, ½ a bell pepper (chopped), 4 slices cooked bacon or ham, chopped, and a sprinkle of salt and pepper. Divide egg mixture evenly in a lightly-greased muffin tin, and bake for 20-25 minutes at 350 degrees. Zap it for a few seconds in the microwave before serving.

11. Fruity Breakfast Quinoa: Cooking quinoa in milk (cow, soy, or almond) and adding some sweet spices and fruit makes for a great substitute for classic hot breakfast cereals. Plus, it’s high in protein and essential amino acids like lysine, which is essential for tissue growth and repair. Simply cook quinoa according to package instructions, but substitute milk for water, and add some cinnamon or nutmeg instead of salt and pepper. Top with fresh berries and chopped roasted nuts.

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12. Waffle PBJ-Wich: Try this sweet take on a classic breakfast sandwich the next time eating on the go. Prepare 1 whole-grain toaster waffle and slice in half. Spread with 2 tablespoons nut butter and layer 2-3 sliced strawberries on top in place of the traditional jelly (to cut down on sugar).

13. Zucchini Bread Oatmeal: Take a classic baked loaf and make it into oatmeal with this recipe! Adding shredded zucchini to oatmeal is a great way to fit in an extra serving of veggies. Throw on a handful of toasted walnuts or pecans for some added crunch.

14. Quinoa Fruit Salad: Spice up a plain old fruit cup with a scoop of superfood quinoa. Toss the whole shebang around until the quinoa is evenly distributed through the fruit. Add a scoop of plain yogurt and a drizzle of honey for a little extra body.

15. Oatmeal Squares: Oatmeal is a great option for a hearty snack or breakfast, but what’s the best way to make it into a more convenient and portable snack?Bake it into squares!

16. Ricotta and Tomato Breakfast Sandwich: Here’s a healthier take on the classic breakfast sandwich: Take 2 slices of a hearty whole-grain bread (extra points for a fresh-baked variety). Spread each slice with 1 tablespoon ricotta cheese and sprinkle with kosher salt and fresh cracked pepper to taste. Add 1-2 hearty slices of fresh beefsteak tomato (blotted with paper towel to remove excess liquid) and enjoy.

17. Savory Oatmeal with an Egg: Try taking oatmeal to a whole new level bymaking it savory. Prepare as usual with milk or water, but add a pinch of salt and pepper instead of any cinnamon or sugar, and top with an over-easy or poached egg. Sprinkle with a little cheese for an extra yummy kick.

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18. Zucchini Muffins: Any way that fits a serving of veggies into a delicious baked good is a winner in my book. These zucchini and banana muffins with flaxseed fit three healthier options into one easy-to-tote package.

19. Peanut Butter Banana Oatmeal Breakfast Cookies: Cookies, for breakfast? Yes please! While Oreos or Chips Ahoy may not make a balanced breakfast, a homemade cookie made of banana, peanut butter, protein powder, and oats is a wholesome choice. Plus, you can pick and choose what you like to mix — go for almond butter and raisins in one batch, or peanut butter chocolate chip in another.

20. Egg and Cheese Cups: Fried eggs are great, but what about baking a whole egg with veggies and cheese and skipping the added oil? Try making a pan of these egg and cheese cups at the beginning of the week and bringing one along each day. (Pro Tip: If you use the individual silicone muffin molds, it makes the egg cups even more portable for on-the-go snacking.)

21. Homemade Instant Oatmeal: For anyone with a microwave or hot water at their disposal, these customized instant oatmeal packets are fantastic to have on hand. Instead of purchasing pre-made oatmeal packets, assemble your ownin ziplock baggies using whole rolled oats, cinnamon, and mix-ins like raisins and nuts.

22. Overnight Oats: This is the ultimate lazy-person breakfast. The night before, combine ½ cup milk, 1/3 cup rolled oats, ½ a banana (mashed), ¼ cup chopped nuts, and a sprinkle of cinnamon in sealed Tupperware container. By morning, you’ll have delicious cold overnight oats! These can also be heated in the microwave for 1-2 minutes if in the mood for something warm.

23. Frozen Nutty Banana: Say banan-YEAH to this healthy snack. Cut 1 firm (but ripe) banana in half and un-peal. Arrange on a small baking sheet or freezer-safe plate, and spread each half with 1 tablespoon almond butter evenly (on the sides not touching the plate). Here’s the fun part: Stick whatever toppings you like on top of the almond butter — our favorites are granola, chia seeds, or flax seeds and cinnamon. Insert a popsicle stick or skewer into the cut end of each half, and freeze until solid (at least 2-3 hours)

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24. Chocolate Banana Breakfast Quinoa: Here’s one healthy way to have chocolate for breakfast: a bowlful of quinoa makes for a protein-rich filling breakfast, and the banana even adds a serving of fruit.

25. Fruit Soup: There are just two ingredients in this tasty, cool snack: Cold fresh fruit, and cold milk. Chop 1 cup of fruit of your choosing (peaches, plums, berries, and mango are delicious!) and combine in a container with ½-1 cup milk of choice. Keep chilled until ready to enjoy.

26. Apple Surprise: This is a perfect pick for apple season, Cut 1 apple in half and remove the core (plus a bit of the extra flesh around the core). Drop 1 tablespoon nut butter between the two holes, and sprinkle in 1 tablespoon granola. Wrap up the whole apple in plastic wrap or foil to save for later, or enjoy as is bite-by-bite.

27. Egg White Sandwich: Who doesn’t love a classic egg sandwich? Try giving it an extra healthy twist. Microwave 2 egg whites along with 1 handful spinach and a sprinkle of salt for 30-45 seconds. Place in a whole wheat English muffin or sandwich thin with 1 slice of cheddar cheese (optional). Wrap in foil so the cheese melts evenly, and enjoy whenever the craving hits!

28. PBB&C: Say what? A PBB&C is a great twist on the classic PB&J — peanut butter, banana, and chia. Try adding this superfood twist to the classic PB sandwich with ½ a banana (sliced) and a sprinkle of chia, which is packed with vitamins and minerals (like six times more calcium than milk!).

29. Berries and Oats Microwave Muffin: Muffins from the microwave? Yep,it’s possible! Add 1/4 cup quick oats, 1 egg, a handful of berries, and a sprinkling of brown sugar to a mug and mix until evenly combined. Microwave on high for 1 minute, remove to take a look, and keep cooking for 30 seconds at a time until the muffin looks firm.

30. Strawberry Banana Quinoa Muffins: By this point, I think the Greatist team believes quinoa makes anything better. So, muffins? It’s a no brainer. Try these strawberry quinoa muffins for an easily-packed snack or breakfast (or after lunch treat). Fruit + Quinoa + Oven = DELICIOUS. 

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Quinoa With Mushrooms, Kale, and Sweet Potatoes

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Serves 4| Hands-On Time: 15m| Total Time: 30m

Directions

  1. Place the quinoa and 2 cups water in a small saucepan and bring to a boil. Reduce heat and simmer, covered, until water is absorbed, 12 to 15 minutes.
  2. Meanwhile, heat the oil in a large pot over medium heat.
  3. Add the sweet potatoes and mushrooms and cook, tossing occasionally, until golden and beginning to soften, 5 to 6 minutes.
  4. Stir in the garlic and cook for 1 minute.
  5. Add the kale, wine, ¾ teaspoon salt, and ¼ teaspoon pepper. Cook, tossing often, until the vegetables are tender, 10 to 12 minutes.
  6. Serve the vegetables over the quinoa and sprinkle with the Parmesan.

Nutrition Facts:

Nutritional Information

  • Per Serving
  • Calories 361
  • Fat 12g
  • Sat Fat 2g
  • Cholesterol 5mg
  • Sodium 560mg
  • Protein 13g
  • Carbohydrate 51g
  • Fiber 6g

Credit for this amazing recipe to:

http://www.realsimple.com/food-recipes/browse-all-recipes/quinoa-mushrooms-kale-sweet-potatoes-recipe-00000000019649/index.html

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Little changes equal big results: Sauces

 

In an earlier post I talked about how little changes can lead to big success. One of the things you can easily change in your diet is sauces. Whether for salads, veggies, or pasta, it is a no brainer area to cut out fat and carbs.

Below is one of my favorite recipes I make all the time. It is something I quickly whipped up once, but I find myself coming back for more. There isn’t exact measurements, so just go with it!

Olive oil pasta 

Cook your favorite type of pasta (I like wagon wheels and ziti) to the directions on the box. Set aside.

In a large sauce pan, sauté two cloves of garlic in a few tablespoons of olive oil. Add half an onion, diced. Let both cook down, for about 7 minutes.

Add corn (either canned or frozen) to the mix

Add chopped sun dried tomatoes (dried are much healthier than the ones packed in oil) 

Add about 2 more tablespoons of oil, as well as 2 tablespoons of apple cider vinegar

Make sure to season your mixture with plenty of salt, pepper and other spices or herbs (onion/garlic powder, cilanto, basil, parsley)-whatever you have on hand.

Add two large handfuls of fresh spinach as well as the pasta.

Let cook for another 5-10 minutes until everything is combined well.

I’m not sure of the correct nutrition information about all of this, but the only things that aren’t great for you in this are the olive oil fat (which isn’t actually bad), the small amount of salt, and the carbs in the pasta. If you find your own things to substitute, you can make the nutrition better! 

Feel free to use whatever veggies you want, these are just my favorites 🙂 

I think that with the light “sauce” and fresh veggies, the dish tastes amazing and cuts out on so many calories and grams of fat.

Let me know if you try it!

 

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