Health & Nutrition: Non Fruit Smoothie Recipe

I've been on a major smoothie kick lately. I think it has something to do with the nice weather that we're finally getting in Chicago. Also, my parents generously gave Jay and I a Vitamix for our recent wedding shower and I've been obsessed with using it. You wouldn't believe how much of a difference it makes. It's worth every single penny!

I was previously putting a lot of fruit (way too much actually) in my smoothies. I decided to not put any in one day to see if it would taste okay without it. To my surprise, I loved the taste and didn't miss the fruit at all.

I've been having these for breakfasts lately and am surprised on how full they make me. Usually I'm hungry again in just a few short hours, but these keep me full until I can take a break at work.

What you'll need:

One generous handful of almonds or another nut of your choice

One scoop protein powder (I use vanilla egg white protein)

A generous handful of spinach or another green of your choice (I promise you won't taste it!)

1 cup of almond milk or another liquid of choice

1 tablespoon chia seeds

1 tablespoon flax seeds

4 ice cubes

A few dashes of cinnamon

What to do:

1. Put all contents into your mixer and blend for a minute or two.

2. Put in a large cup and enjoy!

Super quick, easy and so good for you! I hope I keep up with these through the summer.

Do you have any smoothie recipes you're loving lately? Share them below in the comments!

Easy and Healthy Salmon Burger Recipe

My mom recently told me about these salmon burgers she made and I couldn't get them off of my mind. I called her last night for the recipe and I'm so glad that I did -- they were phenomenal! I knew I had to share it with all of you on the blog today. Not only are these salmon burgers delicious, they are extremely healthy and packed with protein. 

What you'll need:

1 can wild Alaskan pink salmon (I purchased mine at Trader Joe's)

1 tablespoon coconut flour 

2 eggs

1 tablespoon coconut oil

What to do:

1. Open your can of salmon and drain all of the liquid out.

2. Using a fork, flake the salmon into small pieces making sure there are not any bones and put the contents in a medium sized bowl. 

3. Add the eggs and coconut flour and stir until contents are fully mixed 

4. Heat your tablespoon of coconut oil in a medium sized frying pan until it's fully melted. 

5. Form medium sized patties with your hands and place them in the heated pan. Make sure to lightly press down on them with a spatula so they brown evenly.

5. After 4-5 minutes, flip your burgers and cook for an additional 4-5 minutes, until golden brown. 

6. Enjoy! 

We enjoyed ours with some grilled zucchini - it was fantastic! 

Have you made salmon burgers before? What is your favorite thing to make in the summer?

Easy Mexican Tostada Recipe

After working 8 hours and commuting a little over 2 hours each day, the last thing I have energy for at the end of the day is cooking an elaborate meal. We try to eat at home Monday-Thursday and I like to incorporate easy and healthy meals into our rotation. These Mexican tostadas are super easy to make and can be customized to your liking. We hope you enjoy them!

What you'll need:

6 corn tortillas

1 can refried beans (I used refried black beans with jalapenos from Trader Joe's)

2-3 tablespoons olive oil

3/4 cup cheddar cheese

Optional toppings: sour cream, green onions, cilantro, lettuce, avocado, tomatoes, hot sauce, etc.

What to do: 

1. Preheat the oven to 400 degrees 

2. Using a basting brush and olive oil, lightly coat both sides of your tortillas 

3. Place your coated tortillas on a baking sheet lined with aluminum foil and bake for 10 minutes 

4. Use your can of refried beans to evenly coat your six tortillas 

5. Sprinkle your cheese evenly over the tortillas and bake for an additional 5 minutes 

6. Let cool slightly and top with your favorite toppings. We used fresh tomatoes, sour cream and hot sauce last night. I love adding green onions and cilantro too! 

See - told you it was easy! This meal takes less than 20 minutes to make and cleanup is easy too. My kind of weeknight meal :)

Do you have any easy dinner recipes you love? Share them in the comments! 

Dairy Alternatives and Low-Fat Dairy Products - What to Watch Out For

I recently found out some disturbing news about a "natural" ingredient that is added to a lot of low-fat dairy products and dairy alternatives - Carrageenan. According to this article, carrageenan is a seaweed-derived ingredient used to create a better texture in low-fat dairy products and dairy alternatives like soymilk. It is also often found in things like chocolate milk, sour cream, creamers, yogurt, ice cream and juices. Carrageenan helps keep different ingredients in suspension so they don't separate, eliminating the need to shake the product before consuming.

My sister is a nurse and when she heard about carrageenan and how harmful it was she shared the information with me and my mom since she knows we both use some dairy alternative products. She informed us that carrageenan creates inflammation in the body and can lead to a lot of medical issues including inflammatory bowel disease, rheumatoid arthritis and arteriosclerosis. Inflammation also fuels other life-threatening diseases, including cancer.

I don't know about you, but I would rather take the time to shake or stir my product up than to have this harmful ingredient added in. It goes to show that checking labels is super important. If you don't know what something is or if your ingredient list is a mile long, it might be best to find something else to eat or drink. 

I typically use almond milk in my protein shakes, cereal, oatmeal, etc. so I was very worried that the Trader Joe's brand I was using had this ingredient in it. Luckily, this brand is one of the safe ones. Make sure to check your labels! Even if you're consuming a regular dairy product, this ingredient could be still used to prevent separation. Make sure to double check. 

Another major thing to watch out for in low-fat and dairy alternative products is the amount of added sugar. I'm always on the lookout for how much sugar is added into my food and drinks but it's sometimes easy to forget, especially when a food or drink is being advertised as healthy. Make sure to do your research and keep yourself educated on what you're putting into your body. 

Do you use any dairy alternative or low-fat dairy products? Have you checked your labels lately?

Easy Healthy Stuffed Chicken Recipe

If you're like me, you don't have much time at the end of the day to cook a delicious meal that's also nutritious. It's so easy to eat terrible when you're on a time crunch, but I've got a very simple and quick stuffed chicken recipe for you to try!

What you'll need:

3 boneless, skinless chicken breasts (I used organic, grain fed chicken breasts)

5 medium baby portabella mushrooms, sliced 

1 handful of baby spinach

1-2 tablespoons olive oil 

1 teaspoon Italian seasoning
1 teaspoon cayenne pepper (optional if you want a little kick)

salt and pepper to taste 

What to do: 

1. Preheat the oven to 375 degrees.

2. Line your dish with foil. I used the parchment paper foil combo sheets and they worked perfectly.

3. Slice your chicken breasts almost in half longways, stopping just before you get all the way through.

4. Take a few slices of baby portabella mushrooms and a small handful of spinach and stuff each chicken breast until you've used all of your ingredients.

5. Drizzle your chicken with your olive oil and sprinkle your seasonings on top. 

6. Bake for approximately 35 minutes or until chicken is fully cooked.

7. Enjoy! 

I served ours with some roasted brussle sprouts and asparagus. Jay went back for seconds! This dish would be great with some goat cheese stuffed inside as well. Next time! 

Do you think you'll try this the next time you're looking for a quick and easy healthy dinner option? Let us know if you do in the comments! 

Simple Springtime Salad Recipe

I can't get into salads when it's cold out. Something about the winter makes me crave all warm comfort foods and salads and smoothies don't sound as appealing to me. Now that spring is right around the corner, I've been craving salads like crazy. I made this one the other day for a dinner party and it was a huge hit. Jay and I liked it so much that we made it again as part of our dinner last week. 

It's so simple and easy to put together, yet is full of flavor and will make you want to go back for seconds (or thirds). 

What you need:

1/2 cup chopped walnuts 

3/4 cup crumbled goat cheese 

1 large green apple 

1 bag baby spinach 

dressing of choice (we used pear and gorgonzola dressing and it was fantastic on this salad!)

What to do:

1. Preheat your oven to 350 degrees and spread walnuts on a pan with parchment paper (easy cleanup!)
2. Bake for 5-7 minutes until they are lightly toasted. Make sure to not let them burn! 
3. I bought a log of goat cheese at the store so I sliced mine up in small little crumbles 
4. Chop up your green apple into small cubes 
5. Start with a generous layer of baby spinach and top it with a handful of apple cubes, goat cheese and walnuts. Start layer over again until you've used all of your ingredients. I find that this layering technique insures you'll get an equal amount of each topping in your bowl.
6. Dish up and top with some dressing
7. Enjoy! 

Can you enjoy salads in the winter or do you prefer to eat them when it's warmer out? What's a salad recipe that you love?

Nutrition: How to Pump up Your Oatmeal

I'm a huge believer that breakfast is the most important meal of the day. If I don't eat a huge protein packed meal in the morning I'm hungry within the hour. It keeps me moving and ready to tackle whatever challenges I have to face that day. 

I've recently been adding a ton of protein and healthy fats to my oatmeal and it's made a huge difference. I'm full for way longer and feel more energized and complete. There are so many flavor combinations you can try to keep it interesting. I have been sticking to my normal mixture lately, but it's fun to mix it up every once in a while. 

What you'll need:

1/2 cup oats (I used the gluten-free kind from Trader Joe's)

1/2 cup water 

1/2 cup milk of your choice (I used almond milk)

1 heaping tablespoon of peanut butter or any nut butter of your choice

1 teaspoon flax seeds 

1 teaspoon chia seeds 

1 scoop protein powder (I used vanilla egg white protein)

Any other mix ins you'd like such as bananas, nuts, berries, raisins, etc. 

What to do:

Combine the 1/2 cup oats, 1/2 cup water and 1/2 cup milk in a microwave safe bowl and microwave on high for 2-2 1/2 minutes 

Stir mixture to combine and let sit for a minute 

Add your peanut butter, flax seeds, chia seeds, protein powder and any other fruits or nuts and stir to combine 

Enjoy!

This breakfast has been such a staple for me over these chilly winter months. I look forward to it every morning and love how great I feel after! 

Do you have any breakfast meals you love to eat that keep you full throughout the morning? Share in the comments below!

Nutrition: Natural Healthier Homemade PB Cups Recipe

If I could pick one thing that I could eat forever and never get sick of it would be peanut butter. Seriously I'm obsessed. I put it in my oatmeal every morning and even eat spoonfuls of it as a snack. I buy the natural kind at Trader Joe's so I don't feel THAT bad about my obsession -- it's a good source of healthy fats and protein.

I recently experimented making my own homemade healthier version of a PB cup and I nailed it. I can't eat added sugars so I omitted it from the ones that I made but it can easily be incorporated into this recipe to make it a little sweeter. If you love peanut butter you're going to love this treat. It's full of good fats and oils and is 100% natural. Can't beat that.

What you'll need (makes 1 large personal PB cup):

1-2 tablespoons peanut butter (or any nut butter of your choice) Since I love peanut butter so much I like my radio to be more PB and less coconut oil/coco powder but if you like them equally the same you can change the measurement ratios.

1 tablespoon coconut oil

1/2-1 tablespoon unsweetened cocoa powder 

1 teaspoon sweetener of choice (I omitted this step) 

1 cupcake liner 

What to do:

1. Take your cupcake liner and put your peanut butter layer on the bottom. 

2. Melt the coconut oil in the microwave for 15-30 seconds until it liquifies 

3. Stir in the cocoa powder (and sweetener if you choose) and it will form a liquid chocolate sauce 

4. Poor on top of your PB base 

5. Freeze for a minimum of 2 hours 

6. Enjoy! 

Note: These will melt if kept outside of the freezer so if you make more than one or don't eat the entire thing remember to store the extras back in the freezer.

These couldn't be easier to make and only require a few simple ingredients. I have been eating these for the past few nights and it's safe to say I've found a new guilty pleasure. 

What do you think of this recipe? Do you have other natural healthy desserts you'd like to share?

Recipe: Quick and Easy Chicken Quesadillas

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What you need:

• 1 cup of cooked shredded chicken
• ¾ cup of grated cheese (cheddar or a Mexican blend is best)
• ¼ cup fresh tomato salsa or chopped tomatoes
• 4 whole wheat tortillas
• Cooking spray

How to do it:

1. In a bowl, combine the chicken, cheese and salsa/tomatoes. 
2. Place two of the tortillas down on a flat surface.
3. Scoop the chicken/cheese/salsa mixture onto the two tortillas, dividing evenly. Spread the mixture, but leave some room near the edges.
4. Place the two remaining tortillas on top.
5. Spray a large frying pan with cooking spray and place one of the quesadillas down. Cook over medium heat for two to three minutes. Flip and cook for an additional two minutes.
6. Remove from the pan and slice into wedges.

A few tips to keep this recipe healthy:

• If you absolutely must garnish with sour cream, use the fat free kind.
• Use this meal as a way to get your veggies—add onions or peppers as part of the filling.
• Top the quesadillas with sliced avocados or guacamole.
• If you need a side to go with your meal, try black beans.

Enjoy!

Make Breakfast More Interesting

I love oatmeal. It’s easy to make and it’s a quick breakfast. It’s got lots of health benefits too—it can lower cholesterol, has antioxidants, is high in fiber, can ward off certain diseases and much more.  

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But, sometimes it does get boring. Here are a few ways to spice up your oatmeal without adding a ton of calories:

1. Take a cue from a classic sandwich and stir in a dollop of peanut butter and jam.
2. Pick a fruit, any fruit. Bananas, apples, blueberries or strawberries are all great choices. If you have a little extra time, you could cook bananas or apples to caramelize them and add extra sweetness.
3. No time for fresh fruit? Pick a dried fruit (or combine a few) like prunes, raisins, cranberries, apricots or berries.
4. Stir in some vanilla or almond extract.
5. Are you a chocolate lover? Sprinkle some chocolate shavings over the top.
6. There are a bunch of varieties of granola out there. Pick one and stir it in.
7. Add a dash of cinnamon.
8. Stir in a small amount of Nutella.
9. Mix in shaved coconut.
10. Sprinkle brown sugar over the top.
11. Drizzle maple syrup or honey on top.
12. Add almonds, pecans, walnuts, cashews or any other kind of nut.

What other ways do you spice up an otherwise plain breakfast?

Restaurant Style Guacamole Recipe

Mexican food is one of my favorite things to eat. I could probably eat it every single day but I think Jay would not be thrilled with this idea. Give me some chips and guacamole and I'm the happiest person in the world. I've been working to perfect making guacamole at home so I don't have to go out for it all the time (my wallet is thanking me for this!) and I've finally got it down. I made it twice this past weekend for different parties and knew I had to stop being selfish and share it with all of you. I hope you enjoy! 

What you'll need: 

4 ripe avocados

1 large tomato 

1 jalapeno (find the biggest one you can if you like it a little spicy) 

1 small red onion

1 bunch cilantro 

1 lime

Salt to taste 

What to do:

 1. Finely chop the tomatoes (removing the seeds), jalapeno (leave some seeds if you want it hotter), onion and cilantro and put it all in a large bowl. 

2. Slice the avocados in small chunks and add them to the mixture. I've learned that if you slice the avocados in half and then make diagonal cuts both ways while it's still in the skin and then scoop out the contents it will give you the perfect size (and it's not as messy).

3. Stir up all of the ingredients until you reach your desired consistency. Some people like their guac a little chunky and others like it silky smooth. It's totally up to you. I like to have it mostly smooth with some chunks in there. 

4. Slice your lime in half and squeeze both sides into your mixture. It may seem like a ton of lime juice but trust me -- the avocado neutralizes a lot of the flavors and you will hardly be able to taste it.

5. Sprinkle with salt, mix, add another dash or two depending on your preference and mix again.

6. Grab a big bag of chips and enjoy! :) 

Let us know if you try this recipe! Are there other appetizer recipes you'd like to share? Leave them for us in the comments!

Health: Top 10 Benefits of Drinking Water -- Some May Shock You!

It's not a secret, we hear it all the time "Drink more water!!" So why is it so hard to listen? I constantly have to remind myself to get up out of my chair and fill up my cup. After jotting down the top 10 benefits of drinking water that I could think of, I knew I had to share them with all of you. They are great reminders on why filling up your cup several times a day is SO important.

1. Helps You Lose Weight: Yes, it's true! Drinking water reduces your hunger (it's a natural appetite suppressant) and helps raise your metabolism. Sometimes our bodies play a nasty trick on us when we're thirsty and instead it comes off as hunger. Next time you start to get hungry grab a big glass of water, drink up and wait a few minutes.

2. Improves Skin: Drinking water helps to keep your skin moisturized and glowing. It really helps to fight aging and keeps your wrinkles at bay.

3. Flushes Out Icky Toxins: Get rid of that toxin buildup by flushing them out with H2O. Ever wonder what those knots in your back and neck are made of? You got it, toxins! Trust me, you don't want that stuff sticking around in your body.

4. Boosts Energy: Dehydration drains your energy instantly. Feeling sluggish? Grab a few glasses of water and you'll be amazed on how much better you feel.

5. Keeps You Regular: Yes, I said it. It keeps all things in your digestive track moving. Having issues? Drink up!

6. More Effective Workouts: Being properly hydrated for a workout is critical -- especially if you're planning on sweating a lot. Dehydration can keep you from hitting your athletic goals by slowing you down and making it harder to get that extra rep in.

7. Cures Headaches: One of the main causes of headaches are dehydration. Drinking more water could prevent headaches from starting and help cure current ones. I notice a huge difference when I'm drinking the correct amount of water and how clear I can think.

8. Keeps You Feeling Young: As we get older our joints become less lubricated and this causes so many aches and pains. Drinking more water helps keep everything properly hydrated -- leading to less joint pain

9. Makes You Happy: No joke! Think about how happy you are when your body feels good and everything is in perfect running condition. I can't help but to have a skip in my step when I'm thinking clear, have high energy and my skin is smooth.

10. Keeps Your Wallet Full: Water doesn't cost you a dime (unless you drink bottled water). You can drink up as much as you want and don't have to worry about how much your spending.


Need some help on how to get more water in your body every day? Here are some of my quick tips:

1. Use a straw - seriously you'll be amazed at how much quicker you drink your glass of water.

2. Keep track of every glass you have. This will help remind you to drink up if your falling behind your goal for the day.

3. Use a clear cup. You'll be able to see your progress and will know when it's time to go fill up.

4. Put a reminder on your phone, your computer, your dog, basically anywhere you'll likely see it.

Do you drink enough water? What are your favorite reasons for drinking up?

Health: How To Detox After The Holidays

If you're like me, you let your normal eating and workout habits relax a bit during the holidays. With the hectic schedule, good food and abundance of sweets around it's hard not to stray a bit. 

Worrying about what you ate and the workouts you didn't do doesn't help you at all -- in fact it can add a lot of unnecessary stress causing you to gain even more weight. The key is to indulge a bit and then get right back on track once the holidays are over. Here are a few tips on how to detox:

1. Don't make an unrealistic goal or New Years Resolution you know you can't and wont keep. Instead focus on small attainable goals such as doing some form of physical activity 3-4 times a week, adding more fruits and veggies into your diet, limiting sweets to a few treats a week, etc. This way you won't be beating yourself up at the end of February when you've already blew that crazy goal you set. 

2. Get back to basics. Remember how good you were eating before the holidays? How about the set workout dates you had on your calendar? Get back to that. Don't restrict yourself too much or a binge will likely follow. Instead, follow your healthy clean eating habits from before and slowly wean off of bigger portions, heavy foods and sweets. Slowly work up to your fitness routine by adding a little more weight each time you hit the gym or 10 more minutes of cardio. You'll be amazed at how good you'll feel once you're back on track. 

3. The little things really add up. Sitting on the couch? Grab a pair of hand weights and do mini exercises during commercial breaks. You'd be amazed what 5 minutes at a time can slowly do to your body. It's good to get the blood flowing and you'll likely be less motivated to snack on unhealthy eats while watching TV. 

4. Feel hungrier after your holiday binging? Drink a big glass of water and wait 5 minutes. Sometimes you're really just thirsty and need some H2O instead of food. If you still feel hungry, grab a healthy snack and eat slowly. This will help your stomach signal you when you're full so you don't overeat. 

5. Most importantly, don't beat yourself up. The holidays are meant to indulge a little and you'll be back on track in no time. 

What tips do you have to get back on track after the holidays? Do you let yourself indulge or stick to your normal eating and exercise routine? 

Health & Nutrition: Spaghetti Squash Recipe

 

I've seen spaghetti squash at the store before but never knew how to make it and didn't know you could actually eat it as a pasta substitute. Well folks, I'm happy to report that in fact, spaghetti squash can be used in place of spaghetti. After this past week of indulging in Thanksgiving festivities I bring you this recipe at the perfect time. How do you make it, you ask?

 

Well it's simple. Cut your spaghetti squash lengthwise and remove the strings and seeds. Preheat the oven to 350 degrees and place your squash (cut side up) in a baking dish. Cook for 35 minutes or until your squash is tender.

 

Now comes the fun part -- take a fork and scrape along the squash to get "noodles". You will be shocked at how much you can get from just one side. Repeat for the other half.

 

 

 

Garnish with some olive oil, crushed black pepper and fresh Parmesan cheese. I added some pesto to mine and it was delicious. I didn't miss the normal spaghetti at all!

 

 

Have you made spaghetti squash before? What did you think? Let us know if you try this!