Category Archives: Nutrition Facts

If you’re anything like me all information about what you eat is helpful

Super Simple Meatless Monday Recipe: Beets & Goat Cheese

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Today we are talking Beets. I know that they don’t look enticing or they might not be fun to cook with or even that great tasting for most people. But let me tell you that this is a fabulous super food and you should try to incorporate it into your diet.

Here is why it’s healthy:
Beets belong to the same family as spinach and chard. It’s a rich purple color, but can also be white or golden. Think of beets as red spinach.

Beetroot is of exceptional nutritional value mainly Vitamin C, Folate & Betaine. All of which are exceptional for the human body. From lowering blood levels & helping with cardiovascuar health, to immune boosting & liver detoxification, as well as cancer fighting benefits and of course high in antioxidants.

You should really try them. You can eat them raw, pickled but mainly they are eaten steamed.

Here is a quick recipe that packs a bunch of flavor and will keep you coming back for more of this little overlooked vegetable.

Ingredients: Serves 2

2 Beets, cooked

2 Caprino (goat) soft cheese sticks*

4 Bibb Lettuce leaves

2 tbsp. Extra Virgin Olive oil

Cayenne (optional)

Tumeric (optional)

S&P to taste

Wash your lettuce and place 2 on each plate. Slice your beets and lay them on top of the lettuce.

Slice your cheese and place on top of the beets.

Drizzle 1 tbsp of Extra Virgin Olive oil, sprinkle remaining ingredients and enjoy!

*check how they sell the soft goat cheese in your country here in Italy I find them like this at the grocery store

Beets and goat cheese

 

 

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Goji Berry Energy Bliss Balls (Raw & Vegan)

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This month for me is one that requires a lot of energy & when my body feels more exhausted.

Don’t get me wrong I do have fun running around doing all the wonderful Christmas things from parties, to cooking, planning and shopping; but I do feel like I run out of energy and my immune system get’s a little spent.
It is also a month where we tend to ingest a little more of the heavier foods causing the body to be just a bit more sluggish and bloated with not the best nutrition especially if you are eating out a lot. Unless you are watching what or how much you are eating you don’t generally realize the difference just a few here and there snack and meals for a whole month can do to the body.

I want something that really nourishes my body, fills me and gives me the energy that I need to workout, cook, attend parties, stay up later, work, shop and all the other housewife chores that still need to be done but that also keep me eating clean and healthy. These bliss balls do just that!

Here are some of ingredients that are in these little magic balls and their extraordinary benefits.

Goji Berry Bliss BallsGoji berries (Lycium barbarum) native to the Himalayan Mountains, Tibet & Mongolia are the most nutritionally dense fruit on Earth.
Amongst fruits they contain all the essential amino acids and also have the highest concentration of protein than any fruit. They are loaded with vitamin C, contain more carotenoids than any other food, have twenty-one trace minerals, and are high in fiber. Boasting 15 times the amount of iron found in spinach, as well as calcium, zinc, selenium and many other important trace minerals, there is no doubt that the humble goji berry is a nutritional powerhouse.

This amazing little super-fruit also contains natural anti-inflammatory, anti-bacterial and anti-fungal compounds. Their powerful antioxidant properties and polysaccharides help to boost the immune system. It’s no wonder then, that in traditional Chinese medicine they are renowned for increasing strength and longevity.

Gojis are most commonly available in dried form, and make a great snack eaten as is, added to trail mix, muesli or oatmeal. They can also be soaked for a couple of hours in enough water to cover them. Then the soak water can be drained off and makes a delicious drink, or both water and berries added to smoothies.

Flax seeds (also called linseeds) are a rich source of micro-nutrients, dietary fiber, manganese, vitamin B1, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3.

It is not only a source of healthy fat, antioxidants, and fiber; modern research has found evidence to suggest that flax seed can also help lower the risk of diabetes, cancer, and heart disease.

Cocoa Powder unsweetened is rich in Minerals. Just 1 tablespoon of unsweetened cocoa powder contains 3 to 9 percent of the recommended daily intake of iron, manganese, magnesium and zinc.

In addition to carrying oxygen, iron helps make red blood cells and is essential for your immune system. Manganese is a component of enzymes that form cartilage and bones, metabolize nutrients and function as antioxidants inside every cell in your body. Magnesium helps produce energy and maintain a normal heart rhythm. Zinc is vital for the production and development of new cells, including immune system cells. Without enough zinc, the number of bacteria-fighting cells goes down and you become more susceptible to illness.

Flavonoids are the plant-based substances responsible for many of cocoa’s health benefits. There are many different types of flavonoids, but cocoa is a good source of two: epicatechin and catechin. The flavonoids in cocoa function as antioxidants that help prevent systemic inflammation. Epicatechin relaxes the muscles in blood vessels, which improves blood flow and helps lower blood pressure, according to research published in the March 2012 issue of the “American Journal of Clinical Nutrition.”

Speaking of antioxidants did you know according to a study at Cornell university the antioxidant concentration in cocoa is almost twice as strong as red wine, 3x’s stronger than that of green tea & 4x’s stronger than black tea.

These are just a few of the ingredients that are in these Bliss balls. There are many more health benefits for the rest of the ingredients. But I think that I should stop talking and give you the recipe.

This is the 1st time that I’ve attempted to make a raw, vegan dessert. I was kinda worried that they would taste like cardboard or just not be good but to my surprise they turned out delicious and I really enjoyed them as did my husband. I think these would be great to serve as an additional holiday treat, or to eat when you get that mid afternoon or after dinner craving.
They are simple, fast, nutritious and delicious. Enjoy!

Ingredients:
Makes about 24 balls

1 cup Seeds, mixed (pumpkin, flax, sesame, sunflower)*

2 cups Shredded Coconut, Unsweetened

1 cup Goji Berries, soaked at least 4 hrs prior

3 tbsp. Cocoa Powder, unsweetened

1 tbsp. Cinnamon

1/2 tsp. Vanilla Extract

1 tbsp. Raw Honey

Place all ingredients in food processor and pulse until becomes incorporated and thick. Make truffle sized balls and put in fridge for 1 hour or eat them right away.

You can roll the balls in coconut or leave them like that your choice.
Store in fridge for up to 2 weeks in sealed container.

*Use whatever seed you like if you have all use them all or you see what you have or want.

Light & Clean Meal: Salmon & Green Beans

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Let’s talk and make something healthy, light and nutritious.

It’s definitely getting colder outside, the heat is on and I don’t know if where you live they are putting up Christmas decorations but they definitely are here in Italy. All the shops, city centers, coffee shops and even the grocery stores are decorated and selling all things Christmas. I do love Christmas but I think that it might just be a bit too early for me to start decorating the house.

I feel like we recently just stopped going to the beach; wait actually I was at the beach the last week of October in my bikini, so yeah we did just end summer. Either summer ended late (which actually it did because it started late) but hold-your-horses I still want fall. I have mentioned this before and I will mention it again….I love Fall. With that being said there are some dishes I find to be perfect for both summer & winter. They are not too light or too heavy they are at that perfect in-between that is perfect year round.

Just like I change out my closets, I change my style in the kitchen. I tend to go for lots of salads, grilled veggies and lean proteins (which mainly consist of chicken and lots and lots of fresh seafood of all sorts), frittata’s, white wine, espresso and lots of raw veggies and homemade parfaits in the summer.

I generally cook lots of soups, roasted vegetables and chicken, fish al cartoccio, slower cooked winter stews such as Chicken Cacciatora, Chicken Adobo, all-vegetable stew, stuffed vegetables, cappuccino’s, red wine and lots of steamed vegetables and healthy baked treats in the winter.

Then of course there are those foods (and there  are quite a few) that I eat year round to name a few: risotto, pasta, pizza, cheese (parmigiano, pecorino & mozzarella my favorite), salads, tuna, fruit, nuts, ice-cream (occasionally but sometimes I crave it more in the winter than the summer), nut butters, and in this case Salmon.

Salmon is wonderful. It tastes fantastic both steamed, baked, grilled, smoked and even as a carpaccio. So it really doesn’t matter what the temp is outside your body will always welcome it.

Full of Omega 3, DHA & EPA Salmon has a whole bunch of amazing benefits for your body, mind and being. It boosts brain function, reduces inflammation, supports cardiovascular health, protects your eyes, increases bone density & strength, and about 3-6oz of Salmon can supply you with a days worth of Vitamin D crucial to maintaining optimal health. Plus many more benefits.
It’s so good for you and can be eaten both summer and winter and you won’t mind!

Your best bet is to consume wild or organically farmed fish to avoid any additional pesticides, fungicides and excessive omega-6 consumption (which leads to inflammation) found in conventionally farmed fish.

Here’s my light, healthy, toxic-free dinner to keep you in good health and shape.

Ingredients:

Serves 2

For the Salmon you’ll need:

  • 2 sheets of Aluminum foil
  • 2 6oz Salmon Filets
  • 1 Lemon
  • Salt & Peppercorns to taste
  • Chili Flakes (optional)

For the Green Beans you’ll need:

  • 3 cups Green Beans, end cut off
  • 2 tbsp. Extra Virgin Olive Oil
  • 1 tbsp. Lemon juice, fresh squeezed
  • Salt & Pepper to taste

Method:

Preheat your oven @ 350

Place a medium pot half filled of water to boil.

Grab salmon filets and place each on at the center of the aluminum foil sprinkle with salt & peppercorns. Slice your lemon and place 2 slices over each filet. Get your foil and lightly wrap creating sort of a pocket or bag; you don’t want it touching the top of salmon. Make sure no open areas around the filets, place on a baking tray and bake for about 15 minutes.

Your water should be boiling by now so through in your green beans allow to boil until turns bright green about 6 minutes or desired doness. I like mine just a bit crunchy.
Prepare a bowl of cold water with some ice cubes. Drain your green beans and quickly place them in the bowl of cold water. This allows them to stop cooking instantly and preserves the vibrant color of the vegetable. Drain place in a bowl and drizzle the EVOO, Lemon juice, salt and pepper mix thoroughly and set on table.

Your Salmon should be ready remove from oven be careful when you open the pockets as some steam may come out (it burns).
Serve with Green beans and Enjoy!

Mazzancolle al Sale Marino – Sea Salt & Peppercorn Prawns (A Skinny Girl Dish)

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We all know how good seafood is for you. It’s a healthy and good for you protein. I myself am a huge fan of anything fish/seafood. One of my favorites are prawns or shrimp. Seafood should be a healthy part of your diet. Prawns health benefits are many one of them being its rich content of selenium and 100 g mineral content per serving which prevents the growth of cancer cells therefore protecting the body from cancer.

One serving of prawns only contains 1.73 g of total fat, with less than 1 g of that being saturated. Prawns also contain .49 g of healthy omega-3 fatty acids, the fatty acids in prawns reduces and prevents the body against Alzheimer’s disease and dementia.

A serving of prawns supplies you with 20.3 g of protein. Proteins in prawns provides body with growth and development. The calories in prawns are less when compared to meat and beef. Moreover the nutritional benefits of prawns make it healthy for the body while adding taste to the food. This is why prawns have nutritional benefits.

Loaded with protein, vitamin D, vitamin B3, and zinc, Prawns are an excellent, carbohydrate-free food for anyone determined to shed off pounds. Zinc supplementation of zinc deficient subjects has been shown to increase the levels of circulating leptin. Leptin is a hormone that plays a key role in regulating the body’s energy expenditure, fat storage, and appetite. Insufficient leptin levels are believed to be the primary cause of food cravings, overeating, and obsession with food. The iodine in shrimp is good for the proper functioning of the thyroid gland which controls the basal metabolic rate, or the rate at which the body consumes energy at rest. Iodine deficiency can result in sluggish thyroid activity which in turn can lead to weight gain or hinder weight loss.

Enjoy the nutritional and health benefits of prawn.
I went to the store the other day and they had these beautiful looking prawns. I had to buy them. Other than the obvious delicious ways I enjoy making them (grilled, steamed, lightly sauteed and of course boiled and added to a salad) I decided that I would go ahead and try this more than famous Italian recipe.
I didn’t have obviously enough salt in the house to completely cover them so I used what I had and added a few extra twists of my own (as always), but the result was to die for. I hope that you Enjoy.
Ingredients:
Serves 2
  • 10 Prawns or Large Shrimp
  • 1 cup Sea Salt
  • A bunch of mixed dried Herbs, rosemary, thyme, and whatever you like
  • 1/4 cup mixed whole Peppercorns
Preheat your oven at 200°C (400°F)
Wash your Prawns and dry them with a paper towel. Mix the salt together with herbs and peppercorns. Pour half of the flavored salt in the bottom of your baking dish and arrange the prawns evenly.
Coat the shrimp with the rest of the flavored salt and cook for 15-20 min at 200°C, when color changes.
Rinse salt off before serving this way you don’t eat too much salt and you don’t get bloated, but you have the amazing flavor. Ha! Enjoy!

Healthy Eating New Years Resolutions – My Thoughts and Life

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As I was surfing the net today and yesterday; I noticed how many posts were about losing the Holiday weight, getting back in shape, cleansing, dieting, detoxying; etc.

I started thinking about when was the last time that I have felt like that after the Holidays. I think that it’s maybe because I am so busy, hosting, prepping and running around that I really don’t actually gain weight during the Holidays. Don’t get me wrong I can’t wait to go back to eating healthier foods, eating at decent times, drinking a little less and staying at home a little more after the Holidays; but gross to the point of having to do a hardcore detox just hasn’t been on my to-do list.
But, I do know what it feels like and I do know what a nice detox does to the body. I’ve been there, done that and stressed about it just like everyone else. The thing that got me to writing this post is that once you start that detox/cleanse/diet you get back on track lose the weight and then reward yourself by going back to the same eating habits that brought you to do this in the first place. So, you go right back to square one.  Hence beginning a yo-yo effect. Then your body gets used to you doing this every so often that you don’t get the same results that you did the first time so you have to be a little more drastic each time and be more strict even while rewarding yourself.
So, I thought that I would give you some insight on how to get back on track and what I do to feel good again. It’s nothing crazy and it isn’t unachievable, you don’t have to sacrifice on the important foods and no you don’t have to blend everything.
You can eat and be thin too!

Often times too many we can’t wait to eat that piece of cake that’s in front of us. We can’t wait to have that huge plate of fries with that bigger than life burger. We think about eating that whole bag of chips (because we were good). Well I have news for you; I’m not saying that you can’t do that. I’m not saying that you’re a failure if you do that. And I am not even going to say that you’re an alien for even considering something like that. What I am going to say is that you need to reconsider if that’s what you really want to do? If that’s really what you’re body is craving? Is that something that is going to give you the energy to do something positive for yourself? Is it going to make you want to workout harder? Is it going to make you feel proud for making that decision? Is it going to give you the energy to go outside and play with your children for a bit? Is it going to give you the inner peace of mind that everything is going to be all right? Is it going to make that zipper on your favorite jeans go up? Is it going to make you feel light and healthy? Is it going to give you pure and utter satisfaction that when you are done you’ll want to get cozy with your husband, boyfriend or lover because you look and feel fine f@&king-tastic? If you don’t have one is it going to make you want to go out and find one?

Well if it doesn’t then why do it? Why even go there? I know sometimes we just really are craving it and one little piece won’t hurt; well that’s true one bite or piece won’t hurt. But do you have the willpower to say that’s enough! Do you have the will power to stop at that one piece or that one bite? Or are you going to excuse yourself every single time this situation presents itself? First; it’ll be because you were really good and ate really healthy so reward yourself. Then it’s because it’s the weekend. Then it’s going to be because it’s your friend’s birthday. Then it’s girl’s night. Then because it’s Easter, Memorial day, Summer Vacation, Independence Day, Winter, Christmas, NYE and there you have it a whole year of pure excuses that you seem to have no control over because you never told yourself that you don’t need that in order to be happy. It’s food! Not Eternal Salvation!

Ok, now those words were hard for me to say because I love food. I have and will always love food, and yes I’m going to saying it: Food Makes Me Happy!
But food makes me happy because my relationship with food is: eat to feel good, not eat to feel bad.
When I eat, it’s to have a positive effect on my body not the negative effect. I like to eat, indulge, know my limits and walk away. I’m not saying that you can’t eat that cake, or fries or whatever. I am saying that you shouldn’t look at it and say “that’s bad for me and I’m going to feel bloated in the morning” and then eat it anyways this way creating a negative effect with food because now you can only relate it to bad, and thus using it to punish yourself when you feel like you have gone too far. Instead of saying that is going to make me feel fantastic tomorrow and give you the energy you are lacking.  I eat and I know what is going to make me feel one way or the other. Say I don’t like Burgers, I’m not saying they aren’t good for you but they aren’t the best option either; so I’m not going out to eat one and I’m not going to eat it if it’s in front of me just because I am at a friend’s house or feel peer pressured. I don’t feel like I nourished my body and don’t like the after effects. I like pasta but I don’t eat it at every meal and I certainly don’t eat it when I feel like crap. I eat it when I feel good this way I look at it as a friend and not the enemy, this way I don’t have to eat it always. I know I can have it whenever I want; it’s a friendly food and I just don’t need it all the time.

What I know that I do need all the time is Vegetables, Fruits, Lean Proteins and Healthy fats and this is what consistently live off of. The rests are just fillers. I have lasagna, pasta, bread; I have cake, cookies, gelato; I don’t ever have sodas of any sort. I don’t have canned foods (besides beans and tuna). I don’t have white sugar in the house. I only cook with Olive oil. I try to eat only whole grain. I don’t eat processed foods if I can at all help it, so none of that is in the house.
I have formed healthy habits that I just will not touch certain foods, but because they literally disgust me. And for the rest I just eat them on occasion and when presented more often (like say the Holidays) I just eat a small portion and fill up on my veggies because I literally cannot live without them. That’s all. If you just cut back on the stuff that really doesn’t fill your heart, and just gives you a bloated belly. And start eating more whole; you can have miracles happen to your body.
Make your own salad dressing: 2 tbsp. Extra Virgin Olive oil, some fresh squeezed Lemon (or Vinegar I like Apple cider) some salt and pepper. That’s delicious and great for you and you’ll really enjoy it.

You’ll notice that your body won’t ever crave those foods anymore. And yes, you will be able to make all types of foods your friend and not cause you to feel so miserable after enjoying it.
Your New Years resolution should be about rediscovering yourself and changing your eating habits one step at a time. Food is good you just need to know when no is no. It’s obvious that if you are going to a party and you know you’ll have say a burger and fries, or pizza; well then start your day with fresh fruit, eat a nice salad with chicken or salmon for lunch and avoid eating crappy. You’ll fill up on good for you foods and won’t be starving for dinner and you’ll probably not even want to eat that dinner because your body is in ‘healthy mode’ all day it’ll know what it wants for dinner. Trust me. Your body is so freaking intelligent you don’t always have to over ride the cravings. If you feed it healthy it craves healthy.

As for drinking I know everyone says not to drink. I can’t do that! I like drinking and I’m married and my Husband likes to drink. What to do? Well, drinking isn’t bad you just have to watch what you drink. I love wine, I enjoy it and my Husband loves wine as well, so we drink wine. Not every night and not a bottle each time. We enjoy it, we can have it whenever and a glass isn’t going to damage anything. I don’t really drink anything else besides the occasional Skinnygirl Margarita or a Vodka Soda with 2 pieces of Lime squeezed in it. They are light and I still enjoy them if wine isn’t available.
I do like Mojitos, Caipirinha, Caipiroska, Pina Colada, Americano, Spritz, etc; but the thing with these drinks is that they are so sugary that you can really only drink one of them occasionally to not have negative effects on the body that I just opt out and prefer to stick to my glass of wine. Gives me more satisfaction. Period! I do give my body a break sometimes I tell my Husband that I am not going to drink for 2 weeks or something like that but it has to be an achievable goal and when drinking I try to limit 1-2 glasses a night. I’m not perfect I have those nights when I drink way too much, but it’s ok I am aware and I am having a good time. What is life without the occasional slip up. Just don’t regret it and punish yourself. It’s life move on. Make healthy choices and don’t put it off till tomorrow.

I can’t stand when people say. I feel like shit. I ate like shit, I need to start a diet or to eat healthy, but today I already started out unhealthy so I’ll do it tomorrow; oh wait after tomorrow because tomorrow I have to go out or blah, blah, blah. It’s an excuse! Just because you go out doesn’t mean you can’t make a healthy choice. So what if your friends are ordering crap. You’re paying for your food; eat what you want. Order a nice piece of salmon with roasted veggies and a glass of crisp white wine. Or do you really want that Burger with fries and a beer? If you do, go for it. You see I know how I would feel the minute I finished something like that and that’s gross! Unless I’m not making it at home with grass-fed meat, fresh veggies, a nice whole grain bun, some real cheese; then I don’t care for it. And especially not if I’m trying to be healthy.  You control your body and what goes in it. Healthy is so delicious. Start making small changes now and next year you won’t have to go on a diet after the Holidays. Yes You Can Do It!

Here’s a small list of my all-time favorites for a healthier lifestyle:

  • Drink a glass of water first thing in the morning
    (if you can squeeze 1/2 a lemon even better)
  • Eat fresh Fruit for breakfast (have an apple cut it into pieces and sprinkle cinnamon on it, or a nice fruit salad)
  • Serve yourself a ramekin of Almonds for a snack (or whatever nuts you like)
  • Eat a vegetable at every meal, and pick one night a week where it’s the star of the dish.
  • Don’t buy junk, you won’t eat junk.
  • Make healthy snacks and keep them around for when you get that hunger pang.
  • Don’t drink Sodas, and unless it’s completely 100% natural try to eat your fruit not drink it.
  • Eat a square of Dark pure Chocolate instead of dessert, and absolutely no Candy.
  • Make your own salad dressing, I don’t care if what you’re buying says low-fat, fat-free, all-natural, whatever make your own.
  • Avoid fried foods. Try roasted, baked, steamed, sautéed, grilled or boiled. Just top off with a drizzle of Extra Virgin Olive Oil, salt and pepper if it’s bland. It’ll be Delish!
  • Drink hot herbal or green teas throughout the day, and don’t put sugar. If you must a drizzle of honey, or brown sugar.
  • No artificial flavorings, foods, ingredients or drinks. If you can’t spell it out don’t ingest it.
  • Try to eat whole grains. Not wheat, whole-grain.
  • Incorporate more Lean proteins a.k.a Fish, Veal, Chicken, Turkey and some lean Red meat.
  • Eggs aren’t your enemy eating them at least once a week is good for you.
  • Eat Natural, Organic and try to stay away from anything in a box or can.
  • Drink wine instead of hard liquor, and if you drink hard liquor make sure it’s at least clear.
  • Keep it simple. Don’t over season or flavor your food. Leave out all those sauces. Stay all-natural, need some pizzaz use Extra Virgin olive oil.
  • Listen to your body, if you don’t like Soy or feel good when you drink it then don’t. Just because people say it’s better or good for you doesn’t mean you have to have it. I feel horrible and bloated when I drink Soy so I drink Lactose-free milk now and feel great.
  • Workout. You have to get off your butt and move that gorgeous body of yours. You have 24 hours in a day – 8 for sleeping = 16 hrs – 8 for work = 8 – 3 for meals = 5 -1 for working out still leaves you 3 hours. And if you don’t work that means taking out the 8 hrs for sleep, 3 hrs for meals = 13 hours left to work out. Do it! Find what you like and incorporate it in your long term lifestyle. Whether it be running, aerobics, yoga, pilates, kickboxing, rowing, cycling you need to find what you like and enjoy doing it because that the only way it’s going to last it you actually like the way it makes you feel.

I’m not a nutritionist or doctor. And please consult a specialist before stopping or starting anything new in your life. What I am is a girl that is 28 going on 29 and am in the best shape that I have ever been in my life after experimenting with all the possible, cleanses, detoxes, and trying a lot of different things I always went back to what I was trying to change. I finally figured it out. It’s a journey, a lifestyle and it doesn’t happen overnight but it does stay. And yes, you are going to look and feel much better forever.

Be healthy + eating healthy = Happy and Happy = Gorgeous body! Happy New Years.

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My Healthy Veggie Stir-fry for Meatless Monday

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Sometimes you just have to think outside the box and go back to things that you loved eating as a kid or at a friends house / restaurant but never made it yourself.

Stir-fry is something that I always find tastes delicious when you eat it at a Asian restaurant. It just seems that sometimes when you eat it at home it either lacks flavor or there is too much flavor or it’s mushy or it just doesn’t taste the same. I figured I would try this out as it would make a perfect meatless Monday meal. I mean Veggies with brown rice??? What more could you want.

Now, I have never in my life or as far as I can remember ever cooked a stir-fry so this was gonna be tricky. I know; I can make a lasagna from scratch but a stir-fry frightens me. Crazy.

Of course I know that you generally put broccoli and some other array of veggies. I also know that you use soy sauce but to be honest I try to use as little soy as possible; after all it is high in sodium and so unfriendly to the woman figure, it really has crazy day after bloating effects which cause so much discomfort, nothing like eating a healthy meal but having your pants fit you too tight because of the MSG you just inhaled. So, I kept a close watch on that one.

This was going to be a test of my culinary skills per se, because I wanted to see if I could achieve the deliciousness and still keep it healthy. The health benefits of this dish are many.
Broccoli is so good for you and high in so many great nutrients, it’s high in potassium, magnesium, calcium, Vitamin C, Vitamin K, which benefits anywhere from brain function to the common cold.
Ginger is another great natural remedy especially for this cold weather, it’s an anti-inflammatory, anti-oxidant, antiseptic, anti-viral, circulation-stimulating, detoxifying, digestive, lymph-cleansing and warming.
Mushrooms are another fantastic source of nutrients and amazing for the following niacin, selenium, riboflavin, vitamin D, potassium. They are low in calories, fat-free, cholesterol-free and extremely low in sodium.

So the above are the ingredients I used to make my veggie stir-fry accompanied of course by non other than delicious brown rice. I hope that you enjoy it as much as we did.

Ingredients

1 medium head of Broccoli

1/4 lb. Mushroom Pleurotos *

3 Celery stalks

2 garlic clove, minced

1/2 tbsp. fresh Ginger, Minced

3 drizzle count Extra Virgin Olive oil

4 drizzle count Soy Sauce**

Salt and Pepper to taste

Start  by slicing your broccoli into thin florets set aside on separate dish. Then move on to your mushrooms cut longwise and in-between thick and thin set aside on separate dish. Get your celery stalk and cut longwise as thinly as possible and 2 inches long set aside on separate dish. Move on to you ginger, chop up very thin and set aside. And now mince your garlic.

Heat a wok over medium heat, drizzle your olive oil and add the garlic and ginger at the same time. Allow your garlic to get golden and throw in your celery, mix well and then throw in your broccoli. Sprinkle some pepper and add 2 count drizzle of soy. Mix all the ingredients well allow to cook for another 3 minutes and then add your mushrooms. Mix again well with all the ingredients and then add the remaining 2 drizzles of soy. Allow to cook for about 10 minutes mixing ingredients in between. I like my veggies a bit crunchy but if you want to cook more feel free.
Serve over brown rice.

* Use whatever mushroom you like, shitake, portobello, porcini or champignon.

** If you can find Light soy, use that otherwise feel free to use the regular kind.

**If you feel like you need to, you can add a little water to help the cooking process.

 

Sesame Crusted Grilled Tuna Steak

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There is something just so delicious to me about Tuna Steak! My husband and I both love seafood and seem to never be able to get enough of it.
For starters there is so many different types of fish and/or seafood; from tuna steak to sea bass, tilapia to salmon, lobster to shrimp, clams to scallops and the list can go on forever, it’s simple, fresh and delicious. It’s healthy and easy to digest, perfect for a light meal anytime of the year.

We both have fallen in love with tuna on the grill, we basically make in about 10 minutes and that’s including marinating, grilling and serving…HA!
My husband is amazing with the grill, you might think that’s not that hard but it is; you need to know how and when to flip the food, what temperature and most of all how to keep it tender without leaving it raw or burnt. However, he is great at it and seeing as though I like most of my meals grilled, I am truly appreciative that he does the grilling as it gives me a break from doing all the work myself.

Tuna is figure friendly; with very little fat and just 80 calories per 6 ounce steak.
Tuna is an excellent source of protein. It’s full of omega-3’s and contains Vitamin E and K which help prevent heart disease, cancer and blood coagulation. It has essential minerals such as potassium, niacin, selenium, iron and iodine.
You can see why there are so many health benefits associated with tuna. So; consume tuna regularly as part of a healthy diet and reap all of these health benefits.

We like to grill it, but there are many, many ways of prepping it. In this recipe I use only 4 ingredients; be creative and see what you can create or how you want to marinate it. I accompanied it with a light leafy, green salad. Avocado is excellent as well, and I also like asparagus or green beans; so see what you have or like and use it! Enjoy.

Ingredients:

2 6 oz. Fresh Tuna steaks

2 tbsp. of Habanero hot sauce (Crystal is great)

2 tbsp. of Sesame seeds

Grinded Peppercorns

drizzle of Extra Virgin Olive Oil

Preheat you grill. Get your tuna steaks and evenly spread 1 tbsp of hot sauce on one side of the steaks, grind peppercorns and sprinkle add 1 tbsp of sesame seeds on top; flip steaks over and repeat procedure using the remaining ingredients.
Drizzle the Olive oil and put steaks on the grill cook for about 4 minutes on each side; the steaks should be a little pink in the center*.
Remove from heat and serve. That’s it!

* If you like it cooked thoroughly then leave it on longer.

 

 

DETOX ….The Master Cleanse it is!

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We all know how I feel about Food; I love eating it, I love cooking it, and I love shopping for it. Food is a big staple in my life as I am sure in most people’s lives.
However, lately I have been feeling kind of in a slump about it, I feel like I am so consumed with the many recent changes going on, with summer headed our way, the allergies I have due to the pollen and so on.
So after much consideration I have decided that I will do the ‘Master Cleanse’ a combination of water, lemon, maple syrup and cayenne pepper. I have done this cleanse a few times already and it always makes me feel fantastic it gives me that extra energy I need during times when I am not feeling so great.

The Benefits of a Detox

Besides the usual benefits of increased energy, clear eyes, skin and regulated moods, Detoxing has many other benefits:

  • Improves our Immune Function
  • Reduce the amount of toxins and pollution into our body to lessen the burden against the detoxification organs
  • Promote healthy eating, nutrition and supplementation to help our body effectively clear the toxins
  • Scavenge free radicals and eliminate toxins
  • Strengthen body’s fight against cancer cells and generate healthy cells in our body
  • Cleanse mucous, congestion, fermentation, inflammation in our digestive tract
  • Purify our blood
  • Reform our lifestyle addictions for sugar, salt, high glycemic carbohydrates, alcohol, junk foods, nicotine, etc

The first time I did “The Master Cleanse” was back in 2005 everyone had said that I would not be able to go without food for 21 days and it kinda kicked something in me to prove them wrong. I had started to smoke in 2004 and went from hating smoke to smoking about a pack or more a day, I never had it in me to quit and didn’t even want to.
So when I started the cleanse I hadn’t thought of the fact that I wouldn’t be able to smoke either. And, obviously after reading everything carefully and really soaking in the words “DETOX” I realized that I had embarked one tough journey. The first 3 days were torturous I had a horrible headaches from the caffeine withdrawal, I was craving my cigarettes, had muscle and body aches and I didn’t know if I would be able to complete it. However, although every single day I thought about quitting (sincerely only because I missed and craved the food), I started noticing how energetic and wonderful I was feeling, I would wake up in great moods, I had tons of energy (sexually as well, ha!) and felt like I was a new person; and the bonus was that I also lost a few lbs.

When I got off the cleanse I had no desire to put a cigarette in my mouth and felt so great. It was a way for me to push the button and start anew. I felt fantastic. I have consistently done the cleanse just about once a year, right when I start feeling sluggish and not so great, with the weather changes and my not so inspirational mood I know that I need to reset myself and this seems to work fantastic for me.

I only do it for 10 days, I have never re-done the 21 days I initially did. I don’t really know of any other detox because I generally stick to what I like. This one worked for me so I do it. However, you have to know that you are not allowed to eat anything at all, you can only drink the lemon mix, water and herbal teas. So, I don’t suggest everyone to do it because it is tough, there are other cleanses that are less drastic, I will list them below. I do however suggest an occasional detox, it’s good to give your body a break so that it can focus solely on you and help give that extra spark back in your everyday life. However, if you are doing this exclusively to lose weight I would suggest other things and always remember to contact your physician before starting any cleanse/detox. And remember to follow the guidelines carefully, you have to introduce the right foods back into your body slowly, I have attached the original link to the Master Cleanse for instruction.  Ciao

Master Cleanse:

  1. Nightly Laxatives (Herbal tea called “Smooth Move”) you can find it in any health store
  2. Salt Water Flush

Prior to your first day on The Lemonade Diet you should have taken your Nightly Laxative. On your first full day you do not need to do the SWF so you can start drinking your Lemonade immediately upon waking.

Lemonade Diet Recipe

Mix each of the following lemonade diet ingredients into a large glass:

  • 2 Tablespoons Fresh Lemon Juice
  • 2 Tablespoons Grade B Maple Syrup
  • 1/10 Teaspoon of  Cayenne Pepper Powder – or to taste (as much as you can stand)
  • 8 ounces (250 milliliters of Pure Water)

Little tip: Roll each lemon firmly between your palm and the counter. Put sufficient downward pressure as you rock the lemon back and forth under your hand. You are softening the lemon to make the extraction of juice more efficient.

How much Lemonade should you drink during the day?

You will drink between 6 and 12 glasses of Lemonade each day (some people drink as much as 26 glasses per day). The more you can drink, the better. I try to drink at least 8 glasses each day. This will depend on how big or small you currently are (caloric needs), your tolerance to physical and psychological urges to eat, and your desire to to lose weight.

Here is the official Website: http://themastercleanse.org/

Here are some other types of Detox/Cleanses:

1) http://www.cleanprogram.com/

2) http://www.justcleansing.com/juicefasting.htm

3) http://detox-resource.com/10/fruit-flush-3-day-detox-diet-detox-made-easy/

 

 

 

Low Fat Cooking – Simple Steps to Follow

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Cooking and eating is the topic of most of my days, but the thing that I like to share with you today is how to manage cooking in a healthier manner that doesn’t require you to give up on flavor and still help you stay healthy and fit. I know that the word low-fat is not so attractive to some of you; and then again to some of you it might be just what you are looking for. I love that you can actually cook and eat low-fat and all you are giving up is the extra fat that your body doesn’t need. Now, I think that your body does need fats, but there is a difference between good fats and unnecessary fats. Let’s discuss this.

For instance, I think that grilled fish and chicken is more tastier than it cooked in a pan with oil, you give up on the fat because when you grill it the fat drains, hence making it less fat and the taste is delicious.
I also love lactose-free non fat or low-fat milk vs. the whole regular milk, the flavor is pretty much the same and all I am giving up on is fat.
Also I like to make my own buttermilk at home, by using the low-fat milk and lemon, it works exactly the same way but way less fat.

This is what I mean by giving up on fat but not on flavor. Things are yummy cooked the right way, we don’t have to get scared of fat, but we can learn to select it.
For example, I love almonds and walnuts, they are high in fat but all extremely good for you, so I eat them.
I love avocados, also fat. I love to use olive oil, also fat and I do like some good old Parmigiano Reggiano and will never eat any fake low-fat version, the real one is good for you and there is no substitute in my book.

So to follow are some tips on how to cook low-fat. Enjoy!

1) Grill, broil, bake, braise, steam, poach, slow-cook, and microwave foods instead of frying them. Sautéing is ok with minimal amounts of oil (preferably extra virgin olive oil or coconut oil), or use nonstick spray.

2) Choose chicken or turkey sausages or burgers instead of pork or beef sausages or burgers.

3) Choose extra-lean meat and skinless chicken breasts, and remember to trim all visible fat from meats.

4) Substitute most meat dishes each week with fish or vegetarian meals.

5) Use one egg and two egg whites per person in your favorite egg dishes or cakes; or cut fat and cholesterol completely by using egg substitute. Or also substitute 2 egg whites for one whole egg or 3 egg whites for 2 eggs.

6) Substitute whole milk for non fat or low-fat milk.

7) Oven-fry, bake or boil potatoes instead of making or buying French fries.

8) Choose reduced fat sour cream or yogurt instead of full-fat versions for stews, dips, spreads, and dressings.

9) Replace some of the fat in baked goods with applesauce, plain nonfat yogurt or low-fat buttermilk. (to make your own buttermilk: 1 cup low-fat milk mixed with 1 tbsp. lemon juice fresh).

10) Use reduced fat or fat-free cream cheese instead of the regular version for cheesecakes.

11) Use evaporated skim milk in place of light or heavy cream in soups and sauces.

12) Use fat-free chicken broth or fat-free milk in mashed potatoes, soups, gravies and stews

13) As a healthy alternative to frying, coat meat or veggies in egg whites then use bread crumbs and bake in the oven.

14) Cook fish in parchment paper or foil to seal in the flavor and juices.

15) Instead of eating potato chips, substitute pretzels, pita chips, or raw fruits and vegetables.

16) Rinse canned foods such as tuna, beans, and vegetables before using to wash away excess sodium or oil.

17) Thickening the sauce with cornstarch instead of a traditional butter-flour mixture.

18) Season vegetables with herbs and spices rather than sauces, butter or margarine.

19) Cook with lemon juice or herbs — these add flavors to food such as vegetables without adding fat.

20) Use mustard as a sandwich spread in place of margarine or mayonnaise. Or use healthy fats such as nut butters on your toast.

 

Eating Habits of Naturally Thin People

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I know that we all have ways we like to eat. But sometimes it’s our eating habits that can cause us to feel unhappy with our bodies and ourselves, we form these habits without even knowing that it’s a habit and maybe not such a good one at that. Eating is an essential part of our daily lives and who doesn’t love to eat?! But, we do have to watch at times how we eat. This is why I want to share with you the (secret) actually; known but not practiced eating habits of thin people.
They are simple steps we all know about and actually not that hard to follow if we make them our habits too, it will help our over all mood and way we look. Let’s see:

 

Naturally Thin Habit #1 – Don’t Overeat

Have you ever noticed that naturally thin people don’t over stuff themselves with excess amounts of food? They rarely eat larger portions or go back for seconds, but more often than not they have a natural awareness of their bodies and stop eating when they recognize that little signal that says, “Thank you, I’ve had enough to eat for now.”

Start applying this habit in your own life by paying close attention to how your body feels as you eat. When your body starts communicating that it is now satisfied, stop eating.

Naturally Thin Habit #2 – Get Rid of Guilt

Naturally thin people don’t beat themselves up for eating something they shouldn’t have – in fact, there are no forbidden foods in their world. They eat what they want, but they don’t overdo it. If they do eat something they would consider to be more fattening than their normal food choices, they don’t obsess over it for days. They don’t beat themselves up for eating it, and they don’t jump to conclusions like they are out of control and can’t be trusted to make wise decisions. They simply accept that they ate the food, and move on. No regrets, no guilt.

How freeing would it feel to adopt this habit yourself? Give it a try and notice how much better it feels to not have to carry such a heavy burden of guilt on your shoulders all the time.

Naturally Thin Habit #3 – Fill Up On Greens

Eat a side salad or green vegetable like broccoli to help fill your stomach. This gives you the volume of food that you’re used to without a lot of calories. Then, eat something that will satisfy your taste buds. An example would be an appetizer of a side salad to tame my hunger, then an appropriate portion of whatever sounds good to you. Maybe it’s a juicy steak or a pasta dish that looks good. A smaller portion of pasta will go a long way when you’re already partly satisfied from the greens.

Naturally Thin Habit #4 -Don’t be Obsessive

Don’t Get Obsessive About Losing Weight. When you first decide that you want to start losing weight it’s really easy to get obsessed with it. You may find yourself spending a lot of time thinking about what you’re going to eat or Googling weight loss topics online. This will only backfire on you. What goes up must come down. The key is to fit your “diet” into your life instead of trying to fit into your “diet.” Naturally thin people don’t obsess about working out and burning calories. They think positive and maintain a healthy exercise routine, if they miss one day there is always tomorrow.

Exercise is good, just don’t over do it. Almost all of your weight loss will be a result of your “diet.”

Naturally Thin Habit #5 – Find What Works for You

Naturally thin people eat what works with their body type. They listen to their body, some can stomach grapefruit, other can’t. Some can stomach soy milk, other can’t. Some eat dairy, other don’t. Some eat beans, others don’t.

You have to listen to your body and know what makes you feel good, some food bloat certain people and others don’t so you really have to learn to listen to your body and notice what is working for you in that moment. With this being said, we can all agree that too much sugar, junk food, sodas or artificial stuff doesn’t work great for anyone.
This is just some personal habits that I find to work for me, my husband and all the fellow Mythineaters out there.Thin people shouldn’t have to worry about what they eat, because they know themselves well and don’t feel controlled by food. Have a wonderful day!! Cheers to better eating habits from my Husband and I