Quick Fix

This afternoon on my day off I decided to whip up a quick pre-yoga early dinner. I stopped at Whole Foods and as soon as I walked in I envisioned making a veggie packed quinoa dish. I grabbed some chorizo, vegetables, organic quinoa - and viola - the end result was delicious! Packed with protein and vitamins, this dish is not only tasty but incredibly healthy!

 Ingredients:

1 cup organic quinoa

2 large handfuls chopped organic green kale

1 1/2 cups - I used frozen - chopped green beans, carrots, peas, corn

3/4 of a medium sized chorizo link, chopped

3 garlic cloves

4 tablespoons extra virgin olive oil

salt, pepper, crushed red pepper, onion powder

Add a cup of quinoa and 2 cups of water to a small pot. Bring to a boil and then let simmer with the cover on for 15 minutes. Drain excess liquid and let sit.

In a medium sized pot, bring 1/2 cup water to a boil, add veggies and bring to a boil again stirring occasionally, then simmer for 5 minutes. Drain and let sit.

Once those are complete, add 2 tablespoons olive oil to a medium skillet and heat on low. Add garlic and chorizo, stirring for about 7-9 minutes. Add 1 handful of kale. Stir and make sure kale is sautéing - about 2 minutes. Add the other handful of kale and stir on low for 2 minutes. Add vegetables and the other 2 tablespoons of olive oil. Stir for 2 minutes. Add a teeny pinch of salt (the chorizo gives the dish enough salt for flavor) and a teaspoon of black pepper. Stir. Add quinoa, half teaspoon onion powder, and half teaspoon crushed red pepper. Stir for 5 minutes on medium heat. 

Serve hot and enjoy!

xoxo

Hail for Kale

Kale is one of the healthiest vegetables around. If you find yourself bored of lettuce or mixed greens, substituting kale in a salad is just as delicious and really creates a unique flavor. Kale is filled with antioxidants and nutrients, known for lowering your risk of certain cancers and diseases. 

The Facts: One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6, 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus. Below is a recipe for kale salad that I have created, and I use it about once week. It is very simple but extra yummy. Try it out :)

Ingredients: 1lb fresh organic red and green kale, chopped

Red onions chopped, red cabbage chopped, shaved carrots, sunflower seeds, dried cranberries

3 tablespoons extra virgin olive oil

2 tablespoons fresh lemon juice

dash of kosher salt and black pepper

Fall foods to the rescue

Hi loves! My hiatus is finally over, and I am back to the blog world. This week I read an interesting article about fall foods and their antioxidant effects. Although some of these foods are not common items stocked in your kitchen, they are incredibly tasty, not to mention overflowing with nutrients. Try them out and let me know what you think!

Pumpkin

Pumpkin is a great source of fiber and vitamin A, which according to the Harvard School of Public Health, stimulates white blood cells and regulates cell growth and division. 

Try a pumpkin soup on one of those crisp fall nights, with this recipe.

Beets

Beets are packed with folate, vitamin C, and magnesium, thanks to their vibrant pigment. 

Try a beet and goat cheese salad with this recipe, the combination is my personal favorite!

Brussels Sprouts

Brussels Sprouts are an incredible source of fiber, vitamin C, and folate; and if you are not a huge fan of the sprouts, you can utilize their cousin with the same nutrients, broccoli.

Try a side dish of crispy roasted brussels sprouts using this recipe.

Enjoy! 

xox

Info via The Huffington Post online

Smile Therapy

Smiling is contagious...

Summer Detox

In the bedroom: If people would buy different sheets, they might not need sleeping pills. Polyester-cotton blends and permanent press linens have a finish that releases formaldehyde, which can irritate the throat and eyes—not helpful for peaceful sleep. Use untreated cotton sheets; avoid wrinkles by taking them out of the dryer right away.

In the living room: Pressed-wood products are another source of formaldehyde which is linked to myeloid leukemia in factory workers. Let pieces air out in a room with doors shut and windows open, or shop for used pieces—they've already aired out.

In the closet: The dry-cleaning fluid perchloroethylene (PERC) can cause headaches and liver and kidney damage.  If you dry-clean, keep clothes bagged while driving home so you don't pollute your car, then toss bags and air clothes outside or in an apartment stairwell for an hour

On the floor: Your Swiffer isn't organic, but it can reduce toxins. Chemicals can piggyback on dust. So dust surfaces and floors weekly, take off your shoes and wipe pets' paws at the door (so no one tracks in chemicals), and change filters in your central-air system at least once a year. Then breathe easy.
While grocery shopping: You can consume nearly 80 percent fewer pesticides by eating organic versions of the 12 most contaminated items, the Environmental Working Group (EWG) concludes. The worst pesticidal products are apples, followed by celery, strawberries, peaches, spinach, imported nectarines, imported grapes, bell peppers, potatoes, domestic blueberries, lettuce and kale.

In your body: Lemons: Adding fresh lemon juice to water, juices, dressings, fruits and veggies is a fantastic way to add flavor without calories, chemicals, additives and add tons of nutrients. We all know that lemons are high in Vitamin C, which helps bind to heavy metals and help our colon working efficiently! 

Parsley: This fantastically healthy internal detoxifier is easy to add as a garnish to any dish! From salads, soups, stews, lamb, BBQ’s or pureed green monsters! Parsley is known for detoxifying the blood stream, and is beneficial for the lungs, colon, liver, kidney and spleen. It contains vitamins, minerals, and chlorophyll. 

Garlic: 1/2 clove of garlic a day has been shown to decrease LDL cholesterol. The active compound Allicin, is effective at killing bacteria, viruses, fungi, yeasts and parasites. Garlic contains many sulphur compounds, vitamin C and flavonoids which combat free radical damage!

Beets: Beets are the ultimate blood detoxifier. These sweet red veggies are extremely effective for liver detoxification. They help with digestion, and stimulate the kidney and lymphatic systems. They are rich in potassium, phosphorus, magnesium,calcium, fibre, phytochemicals and antioxidants! 

On your body: Treat your skin gently. Daily cleansing and shaving can take a toll on your skin, so keep it gentle!Limit bath time. Hot water and long showers or baths remove oils from your skin. Limit your bath or shower time, and use warm — rather than hot — water. Avoid strong soaps. Strong soaps can strip oil from your skin. Instead, choose mild cleansers. Shave carefully. To protect and lubricate your skin, apply shaving cream, lotion or gel before shaving. For the closest shave, use a clean, sharp razor. Shave in the direction the hair grows, not against it. Pat dry. After washing or bathing, gently pat or blot your skin dry with a towel so that some moisture remains on your skin. Moisturize dry skin. Find a moisturizer that fits your skin type and makes your skin look and feel soft.

Hope everyone is enjoying these warm sunny days! 

xox

In the raw: Part 1 !

When the days are long and busy, and all hope for cooking a nutritious dinner is lost, do not fret. I know packaged foods, bars, fast food, or 5-minute meals are very convenient at times, but that is just not the way to go. Fresh foods are key to a persons diet. I was told many times that you should never eat anything that will not expire. By that I mean, a bag of chips probably lasts for a few years unopened, while a bag of carrots lasts for only a few days. The longer the expiration date on the package, the worse the food is for you.  An incredibly quick and easy way to eat healthy is to eat fresh foods. This way, you get all of the vitamins, minerals, and proteins you need in your diet, while eating on the fly. Each of the pictures below shows a meal combination of fresh foods. They are a great base to work off of, for those days when cooking is just not an option. Take a look at some of these meal options below. The breakfast options can also be accompanied with greek yogurt and low-sugar granola, which is an easy and delicious way to incorporate more nutrition into the meal. Next time you go to the grocery store keep these meals in mind and shop the right way!

Smooth Operator

Hi guys! I have been so busy with end-of-the-year packing/moving (to my new Boston apartment with Mike  pictures will be up soon), I apologize for slacking! 

I was actually inspired to write this post because of my current crazy lifestyle. Mornings can be especially hectic, and if you are a morning person- like myself and my boyfriend- then you  probably have most of your appointments or daily tasks set up bright and early. This can cut into breakfast time, which is not good! I came up with 3 easy-to-make alternatives to breakfast, still packed with nutrients, vitamins, protein, and carbohydrates to jump start your day. All three smoothies are the perfect energy boosters and should keep you full and satisfied until lunch.

These are also great for, mid-day slumps, post and pre gym workouts, & snack cravings

Try them out and let me know if you like them :)

Enjoy! 

xox

Cheat-sheet

Sometimes we don't always remember which foods incorporate into our diet and why...don't fret! Take a look at this anti-oxidant cheat sheet to refresh your memory.

Bizarre Health

These unconventional fruits provide countless health benefits, and I have to say, they are all delicious too! 

Don't be shy of these bizarre foods :)

Lychee

Benefits: Low in calories, contain no saturated fats or cholesterol, but rich in dietary fiber which can be very important for individuals who are concerned about their excess body weight. Like citrus fruits, they are an excellent source of vitamin C; providing 119% of daily recommended value of vitamin C per 100 g. Consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals. Very good source of B-complex vitamins such as thiamin, niacin and folates. These vitamins are essential since they function by acting as co-factors to help body metabolize carbohydrates, proteins and fats. Also contains a very good amount of minerals like potassium and copper. Potassium in an important component of cell and body fluids helps control heart rate and blood pressure; thus offers protection against stroke and coronary heart diseases. Copper is required in the production of red blood cells.

Try: Seltzer water, splash of pomegranate juice, and 2 fresh peeled lychee - over ice

Papaya

Benefit:  The nutritional highlight of papaya is a proteolytic enzyme called papain which is an excellent aid to digestion.  This enzyme is so powerful that it is said to digest an amazing 200 times its own weight in protein.  It assists our body's own enzymes in assimilating the maximum nutritional value from the food we eat. It is a rich source of anti-oxidant nutrients such as beta-carotene (which is what gives it the orange color; green papaya does not contain this carotene), vitamin A and C and flavonoids, B vitamins, folate and pantothenic acid.

Try: Oatmeal with fresh sliced papaya for breakfast

Acai Berries

Benefits: Acai’s high antioxidant levels not only slow the aging process, but may also prevent metabolic diseases from occurring. Acai berries are an important source of resveratrol and anthocyanins. Resveratrol and anthocyanins are substances found in red grapes and red wine, and can extend your life. Many believe resveratrol and anthocyanins in red wine are why the French have a low incidence of coronary disease, despite having a diet rich in saturated fats. Another nutritional benefit of acai berries are their high protein levels. Usually foods high in protein have high levels of unhealthy cholesterol, but acai berries do not. This means acai berries are a great way to lower your cholesterol while getting your required amount of protein. They also offer a rich source of glucosamine. For years, arthritis sufferers have known that glucosamine helps ease the pain of their osteoarthritis or rheumatoid arthritis.

Try: Acai berry, blueberry smoothie

Ingredients:1 cup unsweetened almond milk, 1 cup fresh squeezed orange juice, ½ cup fresh blueberries, ½ cup frozen blueberries, ½ cup frozen pineapple, ½ cup fresh apple, chopped, 1 (3.5) oz packet unsweetened frozen acai, Handful of fresh baby spinach, 1 tbsp flaxseed---Blend

Guava

Benefits: Juice of raw and immature guavas or decoction of guava-leaves is very helpful in giving relief in cough and cold by loosening cough, reducing mucus, disinfecting the respiratory tract, throat and 

lungs and inhibiting microbial activity due to its astringent properties. 

Further, other nutrients in guava, such as vitamin-C, Carotenoids and potassium strengthens and tones up the digestive system and disinfect it. Guava, being very rich in fiber and hypoglycemic in nature, also helps reduce blood pressure.

Try: Adding sliced guava to a traditional fruit salad 

Enjoy!

Look Fabulous, Feel Fabulous

Ah, Spring is finally in the air. 

This means short shorts, teeny bikinis, oh and this little pest called cellulite. Cellulite is what looks like those not-so-cute dimples generally on your thighs and bottom area. It is most common in areas of fat deposits and is the result of the unevenness of this fatty tissue beneath the skin surface. Some people think that there is a miraculous cure for cellulite, using technology and medicinal techniques. Well, I hate to break it to you, but cellulite can only be controlled by y-o-u. 

This may seem hopeless to some who rely on medical treatments and surgeries for a quick fix. But there are more benefits to treating cellulite on your own than you think. 

Since cellulite is essentially fat, there are 2 easy cures. A healthy diet is number 1; not only to cure cellulite but also for your body's nutritional state. For a list of foods you should incorporate into your diet daily, click here. The less fat you have on your body, the less cellulite you'll have. So eat healthy!

Exercise is number 2, and this is also imperative for your body's maintenance and health. Losing pounds and strengthening muscles in your legs, thighs, buttocks and abdomen can improve the appearance of the dimpled skin. Because fat is exceptionally soft, it doesn't keep our skin taut like muscle does. It also takes up more space, so it bulges out. This is why working out and building muscle is key in the losing-cellulite process.The trick is working all your lower body muscles from every angle, reducing the underlying fat stores and replacing lost muscle tissue to give the area a taut, toned appearance throughout. 

Below is a video of an exercise you should incorporate into your workouts! And for some more exercise tips, click here. 

Eat healthy, feel healthy, be healthy.

=)

Sweet Tooth

The sweet potato. 

I grew up eating sweet potatoes at least twice a week. Now at almost 22 years old I absolutely love them, and I am so grateful my mother forced them onto my plate as a child. Why? Because sweet potatoes are one of the healthiest, if not the healthiest, vegetables out there.

According to Natural Health Magazine, the intensity of the sweet potato’s color is directly related to its beta-carotene content. One sweet potato contains over 25,000 units of vitamin A in the form of beta-carotene. This is the same beta-carotene that protects us from cancer, infection, the common cold, and other diseases. It also has measurable amounts of folic acid, vitamin C, calcium, magnesium, phosphorus, potassium, and dietary fiber. Now how does that sound? 

A great way to incorporate sweet potatoes into your diet is to make a sweet, salty, crispy side dish of sweet potato fries. 

Mike and I have finally perfected the crispiness of the fries, and it is now one of our favorites to make!

Ingredients: 3 Large sweet potatoes, salt, pepper, extra virgin olive oil

Directions: Set the oven to 400 degrees on bake. Peel the potatoes and slice them into thin sections (shaped like french fries). Place them in a bowl and add 1/4 cup of olive oil. Toss the potatoes and olive oil until they are all covered. Add a pinch of salt and pepper to bowl and toss again. Brush olive oil on a flat cookie sheet until it is all covered, then lay the potatoes on the sheet. Place in the oven for 15 minutes. After 15, turn them so both sides are crispy. Leave in for another 15 minutes (should be 30 total). Let sit for a few minutes, then enjoy! It is probably the easiest thing you will ever cook in your life, making the dish that much more appealing..

So next time you make dinner, skip the white potato and venture in the world of the sweets! 

Hope you enjoy :)

A Healthy Buzz

 Recently, a few friends had asked me to post some "healthy" cocktail recipes for the upcoming warm months, so here they are! 

I know, I know, alcoholic drinks will never be healthy. Good news though, I did find some recipes with fresh ingredients and natural sweeteners like blueberry nectar and agave syrup to help diminish the bad reputation sugary cocktails have. Just add a warm day at the beach, friends/family, and a great playlist and your recipe is complete.

Hope you enjoy :)

 Bloody Mary with Shrimp

22 ounces reduced-sodium V8

1 teaspoon horseradish

1 teaspoon Worcestershire sauce

1 tablespoon lemon juice

10 dashes Tabasco

Freshly ground pepper, to taste

3 ounces vodka, optional

Ice cubes

4 cooked shrimp

Shake V8, horseradish, Worcestershire sauce, lemon juice, Tabasco, pepper and vodka, if using, in a large glass jar with a tight-fitting lid. Fill two tall glasses with ice and divide the Bloody Mary between the glasses. Garnish each drink with 2 shrimp.

 Blueberry-lime Margarita

2 cups ice

1 cup frozen blueberries

1 cup blueberry nectar

1/4 cup seltzer

2 tablespoons frozen limeade

1 tablespoon lime juice

3 ounces tequila, optional

1 lime wedge

Coarse salt

Combine ice, blueberries, blueberry nectar, seltzer, limeade, lime juice and tequila, if using, in a blender and blend until smooth. Rub rim of 2 glasses with lime wedge and dip in salt. Divide the margarita between the prepared glasses and serve.

 Iced Mint Green Tea

1/2 cup fresh mint leaves

3 green tea bags

2 tablespoons honey

4 cups boiling water

2 cups sake, divided

4 stalks lemongrass, for garnish

• Combine mint leaves, tea bags, honey and boiling water. Let steep for 5 minutes; remove tea bags. Refrigerate until chilled. Divide among 4 large ice-filled glasses. Add 1/2 cup sake to each glass. Garnish with a stalk of lemongrass. Non-alcoholic variation: Omit the sake.

 Blueberry Ginger Bellini

1/2 cup blueberries

1 tablespoon minced ginger

1 tablespoon sugar

Juice of 1/2 lemon

2 cups blueberry juice

1/2 cup sparkling wine, divided

• Mash blueberries with ginger, sugar and lemon juice. Add blueberry juice and let steep for at least 5 minutes. Strain; divide among 4 champagne flutes. Top each with 1/2 cup sparkling wine.

 Pomegranate Cosmos

2 1/4 cups pomegranate juice

2 1/4 cups vodka

1 cup lime juice

3/4 cup Cointreau, or Grand Marnier

1/4 cup ginger juice, (see Note)

2 tablespoons sugar, preferably superfine “bar sugar,” plus more for the rims

Strips of lime zest, for garnish

• Mix pomegranate juice, vodka, lime juice, Cointreau (or Grand Marnier), ginger juice and sugar in a large pitcher.

• For each drink, fill a cocktail shaker halfway with ice, add 1/2 cup Cosmo mix, and shake until the shaker turns frosty and cold. Dip the rim of a martini (or highball) glass into water and then in sugar (to “sugar the rim”). Strain the drink into the martini glass (or over fresh ice in the highball glass). Garnish with a twist of lime zest, if desired.

 Cherry Smash

1 cup pitted fresh or frozen (thawed) cherries

1/4 cup fresh mint leaves, plus 4 sprigs for garnish

8 teaspoons sugar

6 ounces (3/4 cup) dark rum

1/4 cup lime juice

3 cups cherry-flavored seltzer

Divide cherries, mint leaves and sugar among 4 glasses. Mash everything together with the back of a wooden spoon. Stir in rum and lime juice. Fill glasses with ice and top with seltzer. Garnish with mint sprigs.

 Cucumber Lemonade Chiller

3 large cucumbers

1 tablespoon chopped fresh rosemary, plus 4 sprigs for garnish

1 cup water

6 ounces (3/4 cup) gin

1/2 cup lemon juice

3 tablespoons agave syrup

Cut 12 thin slices of cucumber for garnish.

Peel and chop the rest of the cucumber; transfer to a food processor, add rosemary and puree. Pour the puree through a fine-mesh strainer set over a medium bowl or large measuring cup. Press on the solids to extract all the juice. Add water, gin, lemon juice and agave syrup to the cucumber juice; stir until the agave is dissolved. Divide among 4 ice-filled glasses. Garnish with cucumber slices and rosemary sprigs.

Via Eating Well Magazine