Workout and Eat Healthy!!!

02/13/12

Yay for Adele

Did Adele look fabulous or what at the Grammy’s? GODDESS. And I am happy for her for losing weight for her health! Don’t be fooled though— this woman wouldn’t change for ANYBODY but her self.

10 FOODS TO MAKE YOU FEEL GREAT

10 FOODS TO MAKE YOU FEEL GREAT. 

• BLUEBERRIES The ultimate immune-boosting food. Rich in anti-oxidants.
• BROCCOLI Guards against cancer and is rich in a wide range of anti-oxidants, vitamins C and E, folate and iron.
• CARROTS High in carotenes, known to boost the immune system.
• LETTUCE AND SALAD GREENS Tangy varieties, such as chicory and endive, stimulate the liver, making them great detoxifiers. Most lettuces contain valuable amounts of vitamins, minerals and anti-oxidants.
• BEETROOT Bursting with minerals and has anti-cancer, anti-inflammatory, anti-oxidant, immune-boosting and detoxifying properties.
• BRAZIL NUTS You only need to eat two or three a day to benefit from their great combination of immune-boosting nutrients: vitamin E, selenium and B vitamins.
• GRAPEFRUIT Has immune-boosting, antiseptic, wound-healing and anti-bacterial properties.
• GARLIC Strengthens the heart and blood, and has anti-bacterial, anti-fungal and anti-viral properties. Also thought to help lower blood pressure. A key ingredient is allicin, which has cancer-fighting potential.
• CRANBERRIES Best known for helping to prevent and treat urinary tract infections, especially cystitis, in women. They have both anti-fungal and antiviral properties.
• GINGER Stimulates the immune system and circulation.

Green Pizza

 Green Pizza

    1 pound prepared pizza dough, preferably whole-wheat
    2 cups chopped broccoli florets
    1/4 cup water
    5 ounces arugula ,any tough stems removed, chopped (about 6 cups)
    Pinch of salt
    Freshly ground pepper to taste
    1/2 cup prepared pesto
    1 cup shredded part-skim mozzarella cheese

Position oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.

Roll out dough on a lightly floured surface to about the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.
  
Meanwhile, cook broccoli and water in a large skillet over medium heat, covered, until the broccoli is crisp-tender, about 3 minutes. Stir in arugula and cook, stirring, until wilted, 1 to 2 minutes more. Season with salt and pepper.
   
Spread pesto evenly over the crust, top with the broccoli mixture and sprinkle with cheese. Bake until crispy and golden and the cheese is melted, 8 to 10 minutes.

Nutrition

Per serving: 323 calories; 13 g fat ( 4 g sat , 7 g mono ); 19 mg cholesterol; 33 g carbohydrates; 15 g protein; 3 g fiber; 511 mg sodium; 241 mg potassium.

Nutrition Bonus: Vitamin C (45% daily value), Calcium (34% dv), Vitamin A (31% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 vegetable, 1 medium fat meat, 1 1/2 fat

New Smoothie Recipes

Smoothies!

Note: not all of these are healthy but you can MAKE them healthy. Ex: Use less sugar, or a natural sugar (Stevia) or NO sugar. Use fat free yogurt & skim milk. For vanilla ice cream substitute with nonfat frozen vanilla yogurt. Etc!
Got this list from a Food Network magazine xoxo
1. Banana Blend 2 bananas, 1/2 cup each vanilla yogurt and milk, 2 teaspoons honey, a pinch of cinnamon and 1 cup ice.
2. Strawberry-Banana Blend 1 banana, 1 cup strawberries, 1/2 cup each vanilla yogurt and milk, 2 teaspoons honey, a pinch of cinnamon and 1 cup ice.
3. Strawberry Shortcake Blend 2 cups strawberries, 1 cup crumbled pound cake, 1 1/2 cups each milk and ice, and sugar to taste. Top with whipped cream and more strawberries.
4. Triple-Berry Blend 1 1/2 cups mixed blackberries, strawberries and raspberries with 1 cup each milk and ice, and sugar to taste.
5. Raspberry-Orange Blend 1 cup each orange juice and raspberries, 1/2 cup plain yogurt, 1 cup ice, and sugar to taste.
6. Peach-Mango-Banana Blend 1 cup each chopped fresh or frozen peaches and mango, 1 cup each plain yogurt and ice, 1/2 banana, and sugar to taste.
7. Honeydew-Almond Blend 2 cups chopped honeydew melon, 1 cup each almond milk and ice, and honey to taste.
8. Cantaloupe Blend 2 cups chopped cantaloupe, the juice of 1/2 lime, 3 tablespoons sugar, 1/2 cup water and 1 cup ice.
9. Carrot-Apple Blend 1 cup each carrot juice and apple juice with 1 1/2 cups ice.
10. Spa Cucumber Peel, seed and chop 2 medium cucumbers. Blend with the juice of 1 lime, 1/2 cup water, 1 cup ice and 3 to 4 tablespoons sugar or honey.
11. Kiwi-Strawberry Blend 1 cup strawberries, 2 peeled kiwis, 2 tablespoons sugar and 2 cups ice.
12. Cherry-Vanilla Blend 1 1/2 cups frozen pitted cherries, 1 1/4 cups milk, 3 tablespoons sugar, 1/2 teaspoon vanilla extract, 1/4 teaspoon almond extract, a pinch of salt and 1 cup ice.
13. Tangerine-Honey Peel and seed 4 tangerines, then blend with the juice of 2 limes, 1/4 cup honey and 1 cup ice.
14. Apricot-Almond Blend 1 1/2 cups apricot nectar, 1/2 cup vanilla yogurt, 2 tablespoons almond butter and 1 cup ice.
15. Grape Blend 2 cups seedless red grapes with 1 cup concord grape juice and 1 1/2 cups ice.
16. Blueberry-Pear Blend 1 1/2 cups frozen blueberries, 1 chopped pear, 1 1/2 cups each maple or plain yogurt and ice, and sugar to taste.
17. Banana-Date-Lime Blend 2 bananas, 3/4 cup chopped pitted dates, the juice of 1 lime and 1 1/2 cups each soy milk and ice.
18. Peach-Ginger Blend 2 cups frozen sliced peaches, 1 1/2 cups buttermilk, 3 tablespoons brown sugar and 1 tablespoon grated fresh ginger.
19. Grapefruit Peel and seed 2 grapefruits, then blend with 3 to 4 tablespoons sugar and 1 cup ice. Sprinkle with cinnamon.
20. Pomegranate-Cherry Blend 1 cup frozen pitted cherries, 3/4 cup pomegranate juice, 1/2 cup plain yogurt, 1 tablespoon honey, 1 teaspoon lemon juice, a pinch each of cinnamon and salt, and 2 cups ice.
21. Chai Blend 1 1/2 cups chai tea concentrate with 1 cup each milk and ice. Sprinkle with chai spice or ground cinnamon.
22. Blueberry-Banana Blend 1 banana, 1 cup blueberries, 1/2 cup unsweetened coconut milk, 1 tablespoon each honey and lime juice, 1/4 teaspoon almond extract and 1 cup ice.
23. Creamy Pineapple Blend 2 cups chopped pineapple, 1/2 cup cottage cheese, 1/4 cup milk, 2 teaspoons honey, 1/4 teaspoon vanilla, a pinch each of nutmeg and salt, and 2 cups ice.
24. Watermelon Freeze 3 cups cubed seeded watermelon until hard. Blend with 1 cup cubed fresh seeded watermelon, the juice of 1 lime, 1/4 cup sugar and 1 cup water.
25. Pineapple-Coconut Freeze about 2 cups coconut water in 1 or 2 ice-cube trays. Blend 2 cups each chopped pineapple and coconut ice cubes, 1 1/2 tablespoons lime juice, 1 tablespoon honey and 1/2 cup coconut water.
26. Apple-Ginger Blend 1 chopped peeled apple, a 1/2-inch piece peeled ginger, the juice of 2 limes, 1/4 cup honey, 1 cup water and 2 cups ice.
27. Black Raspberry–Vanilla Blend 1 pint blackberries, 1/2 cup raspberries, 1 cup vanilla yogurt and 1 tablespoon honey.
28. Creamsicle Blend 3/4 cup frozen orange or orange-tangerine concentrate with 1/2 cup cold water and 1 cup each vanilla ice cream and ice.
29. Mango-Acai Blend two 4-ounce packages frozen acai berry puree, 1 cup chopped mango, 1/2 cup orange juice and 2 cups ice.
30. Spiced Pumpkin Blend 1/2 cup each pumpkin puree and silken tofu, 3 1/2 tablespoons brown sugar, 1 cup milk, 1/2 teaspoon pumpkin pie spice, a pinch of salt and 1 cup ice.
31. Mexican Coffee Blend 1/2 cup chilled espresso or strong coffee, 1/2 cup milk or almond milk, 3 1/2 tablespoons brown sugar, 1/4 teaspoon ground cinnamon, 1/8 teaspoon almond extract and 1 1/2 cups ice.
32. Vietnamese Coffee Blend 1/2 cup chilled espresso or strong coffee, 1/4 cup sweetened condensed milk and 1 1/2 cups ice. Top with chocolate shavings and/or chocolate syrup.
33. Banana PB&J Blend 1 frozen banana with 1 cup soy milk, 1/4 cup each creamy peanut butter and wheat germ, and 2 tablespoons seedless strawberry or raspberry jelly.
34. Peanut Butter–Apple Blend 1 chopped peeled apple, 3 tablespoons creamy peanut butter, 2 tablespoons flax seeds, 1 1/2 cups each soy milk and ice, and honey to taste.
35. Pomegranate-Berry Blend 1 cup blueberries, 3/4 cup each beet juice and pomegranate juice, 1 cup ice, and honey to taste.
36. Cucumber-Kale Blend 1 1/4 cups vegetable juice, 1/2 peeled cucumber, 3 kale leaves and the juice of 1/2 lemon.
37. Pineapple-Mango Blend 1 cup each chopped pineapple and mango, 1 cup coconut water, a dash of ground allspice and 1 cup ice. Sprinkle with toasted coconut.
38. Peanut Butter–Banana Blend 1 banana, 1 cup vanilla yogurt, 1/2 cup creamy peanut butter, 1/3 cup milk, 2 tablespoons malted milk powder, 1/2 teaspoon cocoa powder, a pinch of salt and 2 cups ice.
39. Green Tea–Almond Brew 1 1/2 cups extra-strong green tea; cool completely. Blend with 1/3 cup almonds, 1/4 cup honey and 1 cup ice.
40. Chocolate-Banana Blend 1 banana, 1 cup chocolate ice cream, 1/2 cup milk, a pinch of salt and 1/2 cup ice.
41. Chocolate-Raspberry Blend 1 cup each chocolate ice cream and raspberries, 2 tablespoons sugar and 3/4 cup each milk and ice.
42. Strawberry-Maple Blend 2 cups strawberries, 1 1/2 cups milk, 1/4 cup each maple syrup and wheat germ, a dash of ground cinnamon and 1 1/2 cups ice.
43. Chocolate Chip Cookie Blend 1 cup each vanilla ice cream, milk and crumbled chocolate chip cookies with 1/4 cup mini chocolate chips. Top with a cookie.
44. Oatmeal Cookie Blend 1 cup each vanilla ice cream, milk and crumbled oatmeal cookies with a pinch of ground cinnamon. Top with a cookie.
45. Birthday Cake Blend 1 1/2 cups vanilla ice cream, 1 crumbled vanilla cupcake (unfrosted), 1 cup milk and 1/4 teaspoon almond extract. Top with sprinkles.
46. Black and White Blend 3/4 cup each vanilla ice cream and chocolate ice cream with 1 cup milk and 3 crumbled chocolate sandwich cookies. Top with a cookie.
47. Lemon–Poppy Seed Blend 2 teaspoons poppy seeds, the zest and juice of 1/2 lemon, 1 cup plain yogurt, 1/3 cup sugar and 1/2 cup each milk and ice.
48. Apple-Spinach Blend 2 cups spinach, 1 chopped peeled apple, 1/2 cup silken tofu, 1/4 cup each soy milk and orange juice, 1 tablespoon each wheat germ, honey and lemon juice, and 1 cup ice.
49. Veggie Blend 1 1/4 cups tomato juice, 1/4 cup carrot juice, 1/2 peeled cucumber, 1/2 celery stalk, 1/4 cup each parsley and spinach, and 1/2 cup ice.
50. Mint-Jalapeno Blend 1/3 cup fresh mint, 1 seeded jalapeno pepper, 2 1/2 tablespoons honey, a pinch of salt and 2 cups each plain yogurt and ice. Top with toasted cumin seeds and cilantro

Great News!!!!

Hello Friends and Followers!!

A BIG ANNOUNCEMENT!! I am expecting and due in September!!! I will still post about nutrition and the normal stuff but I will also post about my pregnancy as well!!!

Thanks to everyone for all your support!!!
Ashley M.