Tag Archives: health

Kale Chips

I’ve decided to take full advantage of the fresh, wonderful produce available here in Daytona. One of the best things I’ve seen at the farmers market is the huge, lovely green kale. While I’ve sautéed it and worked it into my dishes, I wanted to do something new. Kale chips can be a yummy snack or a side dish. Here is a recipe I read then adapted to my needs.

Preheat oven to 300 degrees.

Wash the kale leaves thoroughly. Rip them into smaller pieces, at least 2 inches in size. Be sure to cut out the spines, as they can be bitter. Some people may not mind them, but I personally hate them.

Fresh Florida kale right after I washed it:

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Without drying them, put them into a bowl, making sure as much water is drained from them as possible. Next, soak them in vinegar (white wine or regular distilled, whatever you have on hand will do) for around 3-5 minutes. Again, drain the vinegar but do not rinse or dry them.

Depending on the amount of kale you have, use a few tablespoons of olive oil to coat each piece. There should not be excess olive oil in the bottom of the bowl. Generously sprinkle large grain sea salt over the kale. 

On a baking sheet, lay each piece flat. There should only be one single layer. Place each tray in the oven for anywhere from 30-45 minutes. The more you let them bake, the crispier they will get. Move the pieces around/rotate pans halfway through cooking.

Here are some flavorful toppings you can add to change things up a bit!

Hot sauce-drizzle on after the chips are finished baking-a Buffalo gal, I prefer Frank’s Red Hot!

Parmesan cheese- sprinkle on top of chips as soon as they come out of the oven.

Soy sauce-replace some of your olive oil beforehand with soy sauce.

Lemon/lime-squeeze a fresh lemon and/or lime over the chips before or after baking

Your favorite herbs/spices-use whatever you may have fresh or handy!

 

Check out photos of the kale chips I made below! I sprinkled parmesan cheese on them. So yummy!

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Stay Stress Free

Part of being healthy is managing your stress. Here are some ways to help stay stress free during finals week, thanks to Cabrini College!

Skip the Stress during Finals Week

Stressed out about exams and papers due during finals week? 
Use some of these tips to help maintain your stress.

  • Manage Your Time
    Make a schedule before finals week including when to study for each test, and stick with the schedule. 
     
  • Take Study Breaks 
    Cramming for five days straight will fry your brain, so give yourself some time to recharge. 
     
  • Sleep!  
    It is essential for a healthy mental state to get sleep, so don’t leave it out! 
    You’ll do much better on your exams if you get proper rest. 
     
  • Get Some Exercise
    Physical activity is a great form of stress relief. A short, fun activity will reduce your stress and give you time to recharge. 
     
  • Free Your Schedule
    Try to eliminate other responsibilities during finals week and focus on your exams. 
     
  • Study Groups 
    All of your classmates are studying for the same finals. 
    Pick a day to get together, study, and reward yourselves by ordering a pizza! 
     
  • Keep Things in Perspective
    Excessive stress will drive you crazy and hurt test performance. 
    Relax as much as possible. 
     
  • Get Help from Professors
    Who knows better than the one who wrote the test? 
    Go through your material ahead of time and ask questions! 
     

http://www.cabrini.edu/Student-Life/Health-and-Wellness/This-Week-in-Wellness/Skip-the-Stress-During-Finals-Week/

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10 Tips for healthy eating during exams

I found this awesome list of ways to eat healthy during finals week. Check them out!

  1. How do I eat smarter? Meeting daily vitamin and mineral requirementswill make doing your best much easier. Iron and B vitamins are especially important to maintaining the physical and mental energy necessary to study well. Iron-containing foods include red meat, cereals and spinach; one good meal idea is chili because it contains ground beef and kidney beans. Foods that contain B vitamins include whole-grains, wheat germ, eggs and nuts. Fish and soy are other foods that are said to help boost your brain by providing the nutrients it needs.
  2. Dude, chewable Vitamin C is not a meal. Dietary supplements are good, but real food is better. An orange contains not only Vitamin C, but also fiber, beta carotene and other minerals — so it can’t be replaced by a pill. When you’re heading for the library, pack whole-food items like apples, bananas, clementines, carrot sticks or dried apricots.
  3. Eat at regular intervals. Eating regular meals helps keep nutrient and energy levels more stable, curbing the temptation of empty-caloriesnacks in the vending machine.
  4. Big meals keep on turning … in your stomach. You might find that eating the standard three-big-meals-a-day slows you down mentally and physically. Consider 5 or 6 well-balanced, smaller meals, like toast spread with peanut butter, hummus or tuna, or a piece of cheese with fruit.
  5. Meet breakfast, your new study buddy. While much is said about thereasons to eat breakfast, less known are the best ways to eat smart in the morning. Coffee and a donut just don’t cut it. The idea is to get some protein, calcium, fibre and a piece of fruit or a vegetable in there. So, a bowl of cereal with milk and a piece of fruit would do the trick. Or try a cereal bar with milk. We have some additional quick breakfast ideas for you to enjoy!
  6. Going bananas? Good. Fruit ranks high among the best foods you can eat for your brain. Blueberries (which can be bought frozen in bags) get a lot of attention because they contain powerful antioxidants and other nutrients. The natural sugars in fruit offer clean energy, so you don’t experience the crash that follows consumption of refined sugar.
  7. Choose powerful vegetables. Not all vegetables are created equal. The darker the color, the higher the concentration of nutrients. For example,spinach has more to offer the mind and body than iceberg lettuce. Other great vegetable choices include bell peppers, broccoli and sweet potatoes.
  8. Smart snacking can enhance studying. Snack smart while studying and you may find that you retain more. Try to get two food groups into your snacks to balance the nutrients and keep your blood-sugar level stable. Some smart snack examples are banana with peanut butter, a small baked potato with cottage cheese, or an English muffin pizza.
  9. Gather simple recipes for nourishing foods. It’s easy to feed the brain well. No-fuss recipes let you eat to succeed, without taking too much time. Here are four ideas:
    • Combine scrambled eggs with toast, cheese or salsa
    • Spend 15 minutes preparing chili and continue studying while it simmers for two hours
    • Go Tex Mex with quesadillas, adding whatever veggies you’ve got on hand
    • A little chopping is all it takes to construct a hearty Chef’s Salad
  10. Stay well hydrated. Choose your beverages well, though. Caffeine and sugar should be kept to a minimum. Since too much caffeine can make you jittery, try to drink moderate amounts: 400 to 450 mg per day, the equivalent of 2/2.5 cups, (16 to 20 ounces or 500 to 625 ml). Better choices include water, fruit juice, milk, and anti-oxidant-rich green tea.

Thank you to this awesome website for the list! Check out their link below!

http://startcooking.com/10-tips-for-healthy-eating-during-exams

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It’s finals week: Procrastinate

Here at Fredonia, it’s finals week. And what better way to fail your exams than procrastination? A lot of times when I get stressed, I need to stop the studying for a little and take a break. I’ve found a great activity that keeps my mind off work is cooking! I will prepare a few meals at a time, time an hour or two to think about something else. Here are some healthy, awesome things you can cook while relaxing for a while!

Stuffed Peppers:

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Ingredients

  • 4 bell peppers (any color)
  • Kosher salt and freshly ground black pepper
  • 4 teaspoons olive oil
  • 2 cloves garlic, finely chopped
  • 1 small onion, chopped
  • 8 ounces 90-percent lean ground beef
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground cumin
  • 2 tablespoons tomato paste
  • 1 cup low-sodium chicken broth
  • 1/2 cup long-grain white rice
  • 1/3 cup brown lentils
  • 1 tablespoon chopped fresh dill, parsley or 1/4 teaspoon dried mint

Directions
Preheat the oven to 400 degrees F. Cut the tops off each pepper, reserve them and hollow out the insides of the peppers of any seeds and seed walls. Sprinkle the insides with a pinch salt and a pinch pepper and set aside.

Heat 1 teaspoon of the oil in a large nonstick skillet over medium heat and add the garlic and onions. Cook until softened, 3 minutes, and then add the beef, oregano, cinnamon and cumin. Cook, breaking up the meat with a wooden spoon, until no longer pink. Stir in 1 tablespoon of the tomato paste until it coats the meat and is slightly darkened. Stir in the broth, rice and lentils. Remove from the heat and set aside until the liquid is absorbed and the mixture is cooled slightly. Season with 1/2 teaspoon salt and 1/4 teaspoon pepper.

Divide the filling among the peppers and place the tops back on. Set the peppers upright in a small baking dish, such as an 8-inch square baking dish. Whisk 1 1/2 cups water with the remaining tablespoon of tomato paste and olive oil. Pour into the dish around the peppers. Cover tightly with foil and bake until the peppers are tender and the rice and lentils are cooked through, about 1 hour 15 minutes.

Carefully transfer the peppers to a serving dish and pour the cooking liquid into a medium nonstick skillet. Boil over high heat until the sauce is thickened and reduced to about 1/2 cup. Remove from the heat and add the dill. Season with salt and pepper. Serve the sauce with the stuffed peppers.

Per Serving: Calories: 320; Total Fat; 11 grams; Saturated Fat: 3 grams; Protein: 20 grams; Total carbohydrates: 37 grams; Sugar: 5 grams Fiber: 8 grams; Cholesterol: 37 milligrams; Sodium: 426 milligrams

Read more at: http://www.foodnetwork.com/recipes/food-network-kitchens/lightened-up-stuffed-peppers-recipe/index.html?oc=linkback

 

Low-Cal Fettuccine Alfredo:

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Ingredients

  • 1 tablespoon unsalted butter
  • 1 clove garlic, minced
  • 1 teaspoon grated lemon zest
  • 2 teaspoons all-purpose flour
  • 1 cup low-fat (2%) milk
  • Kosher salt
  • 2 tablespoons Neufchtel or low-fat cream cheese
  • 3/4 cup grated parmesan cheese, plus more for topping
  • 3 tablespoons chopped fresh parsley
  • 12 ounces fresh fettuccine
  • Freshly ground pepper

Directions
Make the sauce: Melt the butter in a skillet over medium heat. Add the garlic and lemon zest and cook until the garlic is slightly soft, about 1 minute. Add in the flour and cook, stirring with a wooden spoon,1 minute. Whisk in the milk and 3/4 teaspoon salt and cook, whisking constantly, until just thickened, about 3 minutes. Add the Neufchatel and parmesan cheese; whisk until melted, about 1 minute. Stir in the chopped parsley.

Meanwhile, bring a large pot of salted water to a boil. Add the fettuccine and cook until al dente, 2 to 3 minutes. Reserve 1 cup cooking water, then drain the pasta and return to the pot.

Add the sauce and 1/2 cup of the reserved cooking water to the pasta and gently toss to combine, adding more cooking water as needed to loosen. Season with salt. Divide among bowls and top with parmesan and pepper.

Per serving: Calories 490; Fat 15 g (Saturated 8 g); Cholesterol 48 mg; Sodium 734 mg; Carbohydrate 66 g; Fiber 3 g; Protein 20 g

Read more at: http://www.foodnetwork.com/recipes/food-network-kitchens/low-cal-fettuccine-alfredo-recipe/index.html?oc=linkback

 

Crispy Baked “Fried” Chicken:

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Ingredients

  • 8 chicken pieces (preferably 2 breasts, 2 thighs, 2 legs and 2 wings)
  • 1/2 cup all-purpose flour
  • Kosher salt and freshly ground pepper
  • 4 cups cornflakes
  • 2/3 cup buttermilk
  • 2 tablespoons dijon mustard
  • 1/4 teaspoon cayenne pepper
  • 1 1/2 teaspoons paprika
  • 3/4 teaspoon ground sage

Directions
Preheat the oven to 425 degrees. Place a rack in a roasting pan or on a baking sheet.

Rinse the chicken in cold water; pat dry. In a wide bowl or on a plate, season the flour with salt and 1/4 teaspoon pepper. Dredge each chicken piece through the flour so it’s fully coated, tap against the bowl to shake off excess flour and set aside. Discard the flour.

Here comes the part kids like best: Crush the cornflakes by placing them in a big resealable plastic bag, carefully pressing the bag to push out the air. Seal up the bag (with as little air inside as possible) and run over the flakes with a rolling pin. Open the bag and pour the crushed flakes into a wide bowl or onto a plate.

In a large bowl (big enough to dredge the chicken pieces), mix the buttermilk, mustard, cayenne pepper, paprika and sage. Give each floured chicken piece a good buttermilk bath and then roll in the cornflake crumbs.

Arrange the chicken pieces on the rack and place in the hot oven. Cook for 15 to 20 minutes, lower the heat to 375 degrees and cook for another 25 to 30 minutes, until cooked through and crispy. The juices should run clear when the meat is pierced with a knife. Serve with Easy Greens.

Per serving: Calories 520; Fat 22 g (Sat. 6 g; Mono. 9 g; Poly. 5 g); Cholesterol 136 mg; Sodium 1,040 mg; Carbohydrate 41 g; Fiber 1.5 g; Protein 40 g

Read more at: http://www.foodnetwork.com/recipes/cat-cora/crispy-baked-fried-chicken-recipe/index.html?oc=linkback

 

Enjoy, and happy finals everyone!

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Blog Wrap-Up Video

To end our semester of blogging, we were asked to create a video discussing what we learned about our blog, our topic and the process as a whole. We were also asked to discuss whether we achieved the goals we set in the beginning of the semester.
Check out my blog at getfitordietryingblog.wordpress.com!

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Fitness classes at SUNY Fredonia

I wanted to let the campus know that there are some awesome classes going on, right here in SUNY Fredonia! They feature intense workouts, amazing, certified teachers, and the best part is, they’re free! 

I had the please of taking an MMA class with Chris earlier in the semester. It was a great change of pace for my normal workout, and I plan on taking another one again. I met new people and worked new muscles! 

Check out the schedule below and take a class to relieve some of that stress from finals. Be sure to look at the side bar to learn what each class is about!

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Low carb pizza

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I love pizza. Like, really love it. It’s my favorite food. I was ecstatic when my friend shared this recipe with me that has almost no carbs because the crust is not made with any corn or flour dough, but, get this, cauliflower! Try the recipe below and let me know what you think!

Cauliflower crust:

  • 1 cup cooked/mashed cauliflower
  • 2 egg whites
  • Spices-(Italian seasonings/garlic)
  • 1 TBSP baking powder
  • 1/2 cup low fat mozzarella cheese

Mix ingredients and roll/shape out a pizza crust. Brush olive oli on the edges to make it extra crispy. Top with the toppings below!

  • 1/2 can strained diced tomatoes
  • 2-3 handfuls no fat goat cheese
  • 1/4 cup low fat mozzarella 
  • 2 chopped artichokes
  • 1/2 caramelized onion
  • oregano
  • garlic
  • basil
  • rosemary
  • 1/2 chopped olives

Cook at 375 degrees for 15 minutes. Enjoy!

 

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Another fitness blog

Here is a link to another great fitness blog. Check it out! Below is an article I liked. Click their link to see more of their content.  http://sexyafter.com/

How to get your man to workout with you:

Well, due to popular demand I decided to finally post this article.WARNING: DON’T READ THIS ARTICLE IF YOU THINK YOU ARE PERFECT OR
IF YOU ARE ONE OF THE WOMEN WHO DOESN’T WANT YOUR HUBBY
SEEING YOU WORKOUT, FOR WHATEVER REASON.HELLO EVERYONE,Your Online Personal Training Coach Here!So, How to Get Your Man to Workout With You?
I get bombarded with questions and comments on this!
Here are the most common, questions, comments and sometimes excuses that I hear from women when it comes to working out with loved ones

 

“Well he used to be in shape and now he just doesn’t care!”
“If he were to work out with me I would totally do it, because I lack someone making me workout!”
“Good luck, there is no way I can make my stubborn man pick up a dumbbell.”
“I don’t want to hurt his feelings.”
“I am embarrassed to ask him.”
“I used to be sexy back in high school but since we had our baby I gained 50 lbs and now my husband won’t even look at me and you want me to make him workout with me?”
“We are just two different people, so even if he agrees to workout with me it would never work”

It is important to note: all the cases included in my article are assuming you are not suffering from postpartum depression. If that is the case then you would need to work on recovering from it,
fixing the marriage your relationship with your significant other first, before even thinking about working out. A good workout plan and proper nutrition could be part of the cure, but that is something you want
to talk with your doctor about! 

 

While these are all good and legitimate questions, there are ways around it! How do I know? For starters I am a guy and believe me when I say it is not very hard to figure a guy out. Some guys, myself included, need incentives ‘whats in it for me type of deal’. Others would really
like to help you but because they are shy or don’t want to hurt your feelings they are afraid to say anything. Then there are guys
that lack motivation themselves and really don’t care how they look, and finally there are guys who just think they are too busy and put stuff like working out as the last priority.
If you know your guy, your boyfriend, your husband, your hubby very well then you are already half way there. You know what motivates him, you know what will work.
But if you are lost here are some tips from me to you that will help. Not everything will work for everyone but it’s a start and it’s also going to depend on what type of guy of the four types I listed above your hubby is.
Regardless of the type communication is key!!!!!! Regardless of how healthy the relationship is at the moment, don’t use excuses just talk to him. Ok so here we go:

  • Incentives type guy ( the easiest type to convince to work out with you or to help you)
    • o Talk to him about how beneficial it would be for him in bed with the slimmer, healthier version of you.
    • o Tell him and be prepared to do something extra special for him if he helps you.
    • o Tell him that if he helps you with your workout you wouldn’t drag him to a museum.
    • o Tell him that if he does this you will get him his favorite gadget, widget computer game…etc.
    • o Tell him you will get the Whip-CREAM :)

Basically educate your man on the benefits that he would have if both of you are healthy, and fit (i.e. positive energy, longer lasting stamina, healthy heart, flexibility, improved appearance, social acceptance in the friends circles, pride of each other etc..

  • Shy Guy
    • o Make him understand that he will not offend you by offering you help and that on the contrary you would appreciate his genuine concern and desire to help.
    • o Ask him to give you pointers and positive constructive criticism

Who knows it might solve other problems or bring up import issues. It will most likely bring your hubby closer together with you.

  • The I don’t care how I look type of guy 
    (the hardest type to convince to work out, let alone to do it with you!). This would be sort of like an intervention.

     

    • o Tell them you are worried about their health and overall well being
    • o Be quite forceful, and warn your loved one of just some of the many problems which they may be experiencing, or are likely to in the future. A few examples are:
      • Weakened immune system
      • High cholesterol
      • High blood pressure
      • Heart disease
      • Strokes
      • Cancer
      • Joint pain, arthritis etc.
      • Diabetes
      • Infertility
      • Mental deterioration
      • Cancer
      • Skin disease
      • Stress
      • Premature aging
      • Death

If you are smart you will actually have some scientific proof! I wouldn’t go overboard with detail though if I were you because chances are if you go into too much detail it will go into one ear and come out of the other, aka completely go over their heads.

  • o Go to a bodybuilding or fitness event or conference. Show him the good looking in shape guys. Maybe listen to a speaker. Listen to their stories, I guarantee you will find a guy like me who will say something like ‘I was out of shape and I was tired of it’ and that he could transport from a skinny guy or a fat guy into a lean muscle guy.
  • o At Summer go to the beach and show off the bodies of guys you are attracted to and tell him that you fantasize about him being that way
  • o In winter take him skiing and do something fun and point out how much fun you are having and that you could be having a lot more fun if you weren’t out of shape, challenge him
  • o Finally remind him that the workout doesn’t have to be a workout in the gym with dumbbells, that you could do a million different things like swimming, running, boating, skiing, climbing, playing basketball…..
  • o If you like jogging, tell him you are bored and you want someone to accompany you so that you have someone to talk to, if you are working out in the gym tell him you need a spotter and you prefer that he was spotting you.
  • o Take him to his favorite sporting event when someone scores and the crowd goes wild tell him how awesome it was and try to get him to say something like “I wish I could do that”, or “I used to be able to do that”. Then tell him that he still can and you want to help him!

Bottom line is that no matter where you go you can strike up a conversation about health and fitness. Try it and you would be amazed how much you can find out about your supposed “I don’t care” guy.

  • The I don’t have time, I’m too busy to workout type guy
    If your man falls into this category well you need to start convincing him that working out can be a lot of fun and talk to him about these benefits:
    Satisfaction – you feel the feeling of accomplishment, that your completed something , you feel great about yourself and learn to trust yourself
    Relaxation – If you do it right, and have a warm up and cool down, you will feel hyper, exhausted and very very very relaxed. If you happen to take a bubble bath afterwards well then you will feel like a million bucks!
    Improved Health – Exercise and nutrition is the best medicine for diabetes, high cholesterol, high blood pressure, heart problems and many more conditions related to being overweight
    Weight Loss – Derrrrrr. You already knew that!
    Confidence – Yes, exercise is a huge confidence booster, my gentle snowflakes, you feel more and more comfortable in your own skin, whether it is flexing your muscles, wearing a bikini or conversing with peers
    Motivation  – You look better, you feel better , you are motivated to keep going and look even better and inspire others and talk about it and ……ran out of air

     

    • o Once he understands the benefits go over the schedule and find time! Alternative is sending the guy to my boot camp and I guarantee you i will find time every day! For instance: lunch (oh yeah you can easily squeeze in a 30 min workout in a typical 1 hour lunch break). Finding time that works for both of you of course is harder especially if you have a newborn at home but it can be done. Instead of watching TV, or before you are going to bed or when you wake up in the morning and drink that coffee.
    • o Talk to him about the fact that if he doesn’t sit down with you to find time there will never be time for anything. It’s just like doing taxes, it is never a good time – lol – it’s only because of the time restriction and unwanted consequences that people do it.
    • o Convince him that it means a lot more to you to stay healthy and energized than watching “Grey’s Anatomy or Ultimate Fighter” (DVR – a very useful device for TV addicts) :)

There is a very good saying “Where there is a will, there is a way”. If getting back into shape and having that sexy body again, or for the first time is important to you, and having your guy help you is of equal importance, than relate to this problem as if you were starting a new business. Don’t give up, communicate be persistent and believe me, you will FAIL 9 times but will SUCCEED on the 10th. Welcome failure because it will bring you closer to success!
As always comments, disagreement, opinions, criticism, etc. are welcome and encouraged. Comment or Click Contact Me and Send me an Email

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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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