Avocados….yum yum delish!

Well this weather doesn’t seem like its going away anytime soon. Might as well make today a cooking day!

For the next few days I will be talking about different fruits and vegetables, their nutrition facts and the different things you can do with them! Most people stay away from avocados due to the high amounts of calories and fat. Although avocados have a high fat content, they are packed full of good oils and nutrients, making them great ways to receive good fats in a daily diet. In moderation avocados are one of the very best fruits to eat, containing high amounts of fiber, protein, potassium, and iron. This helps with digestion and boosts the metabolism. Not only do avocados have health benefits, they are delicious! Throw them into a salad, make guacamole or a fun salsa!

Floating Fruit-2 Avacado

Easy guacamole recipe!

1. 1/4 cup coarsely chopped red onion
2. 1 tablespoon fresh lime juice
3. 1/8 teaspoon sea salt
4. 1 garlic clove
5. 1/2 small jalapeño pepper
6. 1 ripe peeled avocado
7. 1 tablespoon cilantro leaves
You can enjoy this on a sandwich instead of mayonnaise or as a dip with vegetables or pita chips!

 

Which do you want more?

Happy Friday!

As you know this blog leans towards fitness and nutrition, but what I talk most about is nutrition. Why? The key to maintaining a healthy body is 80% nutrition and only 20% fitness.

Some will go work out everyday, but reward themselves with food, crappy food. It takes a lot more effort to burn calories than it does to take in calories. Be aware of what you eat after the gym!

Make sure you are getting some kind of physical fitness 3 to four times a week, whether it is running, biking, fitness videos, or something I’ve recommended. In the mean time fill your fridge with fruits, veggies, legumes, nuts, proteins and whole grains. If you are really wanting to change, try to eat a healthy meal once a day (3 times would be the best :-)).

blog jack blackWhich do you want more?

Food is Medicine

Are you ready for this 3 day week? By the looks of it, it could even be a 2 or 1 day week!

I am prone to illness. For the past ten years, I have been sick around this time, either with the stomach bug, ear infections, or colds. This is the first year I have yet to even have symptoms, at all! I attribute it to the massive amounts of fruits and vegetables I eat each day. They contain important sources of nutrients, including potassium, dietary fiber, folate, vitamin A, and vitamin C. Vitamin A keeps hair, skin and eyes healthy and infections away. Vitamin C heals cuts, wounds, teeth, and gums.

blog medicine

Remember, you are in charge of everything that goes in to your body.  Make good healthy choices today!  Your body will thank you!  :)

My daily meal plan

I don’t know about ya’ll, but I am so excited to have this ice day just to take a break from reality and RELAX!

I recently was asked to post about what I eat on an average day.  Now, this may not be your thing, but I love it! Breakfast is always a kale berry smoothie, unsweetened almond milk.  Sometimes I add almonds or almond butter.

blog blender

Most of y’all see me eat this for lunch, and believe it or not it really fills me up! Raw vegetables with hummus and an apple. I recently read that raw vegetables fill you up more than steamed or cooked vegetables. Hummus is made from chic peas also known as garbanzo beans which are packed full of protein and fiber but don’t offer a lot of calories!

blog veggies and hummmmmmm

 

Either before or after drill team I eat a cutie (mini orange) with trail mix.

Dinner usually varies from lentil soup, salmon, hummus and veggies, apples and Almond butter, salads, or sweet potatoes! Along with all of this food I drink about 3 to 4 quarts of water a day.

blog spinach strawberry

Pick some healthy foods that you enjoy the most and gradually start inserting them into your diet. Let go of some of the less nutritious things, eventually your taste buds will adapt and begin craving your new changes.

 

 

Sweet Tooth Tips

Hey! I hope everyone’s enjoying this awesome weather!

I have noticed that a lot of us are trying to eat healthier, either by trying some of my recipes, or making healthy lunches for school. Good job, keep it up! However, many of us have trouble resisting temptation. For example, say you come to school with a healthy packed lunch that you know will fill you up, but in walks a friend offering homemade chocolate chip cookies. You have two options. One, take the cookie, eat it, and ruin your healthy lunch. Two, say no thanks, eat your healthy lunch and pat yourself on the back, you did it.

blog say no

 

I had the hardest time declining foods offered to me. But over the last six months, I have learned to love and appreciate my new found lifestyle. Not only do I feel better and look better, I am happy! There are natural, yummy ways to satisfy your sweet tooth! Fruits, raw dark chocolate, cinnamon, agave (natural honey), etc. I found the perfect guilt free treat! And its EASY to make! Banana ice cream! You can use any other fruit instead of banana! Read the directions and ingredients in the picture below!

Blog banana ice cream

If you are having trouble sustaining a healthy lifestyle, I’ve been there (always craving unhealthy foods).  I have found that during the week it is easier to stay on course with eating healthy, so make Saturday your splurge day.

 

Before bed workout

Happy Friday!

Although the weather doesn’t seem so, summer is coming up! I know everyone is getting anxious about their “swim suit body”. I have a personal exercise that I do at home before I go to bed. It works the legs, butt, and abs. So, if your wanting to get toned quickly, join the Before Bed Workout!

  1. Start in a tuck position
  2. Jump up as high as you can and lift your hands with you
  3. When coming down hit a squat position arms in front of you
  4. Then go back to a tuck and repeat.

blog squats allenblog jump
I do 3 sets of 10. It is a lot harder than it looks! (I get exhausted after the first set) but keep at it and work your way up to 3 sets! Picture yourself in that cute bikini!

Work for the workout snack

Sorry I haven’t posted for a few days, its been a busy week! I hope you are all continuing to work hard at developing a healthy lifestyle! I have a tip on a snack that is high in protein, potassium, calcium, and vitamins A, C, and E. It is also low in sugar, and has no sodium or cholesterol. ALMONDS! They are great for an energy boost before/after a workout or an after school snack. You may eat them raw, in yogurt, with fruit and more! blog almonds

I am going to throw in a little work out that I like, since I missed blogging yesterday! This is for if you can’t make it to the gym, or just want to stay home and workout. It is simple, goes by fast, but BURNS those legs! blog 20 minute lower body burn

YOU CAN DO IT!

Buttiful

For a change of pace, this week I will be talking about fitness! I have a few magazines that I refer to for home workouts tips when I can’t make it to the gym. Here is one that tones your butt, abs thighs, and hamstrings!

Blog butt workout

You can also use a chair or any other furniture instead of a ball.

 

Sunday’s soup and salad

Hello everyone! Hope you’ve enjoyed your Sunday! I tried out some new recipes this weekend and I want to share them with you!

Lentil Soup

blog lentl soup and salad

Ingredients:

  • 1 onion, chopped
  • 1/4 cup olive oil
  • 2 carrots, diced
  • 2 stalks celery, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 bay leaf
  • 1 teaspoon dried basil
  • 1 (14.5 ounce) can crushed tomatoes
  • 2 cups dry lentils
  • 8 cups water
  • 1/2 cup spinach, rinsed and thinly sliced
  • 2 tablespoons vinegar
  • salt to taste
  • ground black pepper to taste

Directions:

  1. In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.
  2. Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Stir in vinegar, and season to taste with salt and pepper, and more vinegar if desired.

Not only is this soup filling, but the lentils (legumes) are a huge source of protein and cholesterol-lowering fiber. They also help with blood-sugar disorders.

I had a fresh mixed greens salad to go along with the dish, and as an appetizer I made kale chips!

Kale Chips

Blog kale chips

Toss a few big handfuls of kale in a bowl with 1 tbsp. olive oil, and a pinch of sea salt. Spread them out on a cookie sheet and place in a 275 degree oven for 10-12 minutes. This was only enough for two people, so we made several batches. A fun alternative to chips!

Valentine’s Treats

The holiday in which chocolate is the main necessity has arrived! I’m sure you are not really wanting to eat healthy today. Well, guess what?  I have found a wonderful healthy alternative for that valentines sweet tooth!

blog preparing fruit and nuts energy bitesThe recipe for fruit and nut bites with coconut.

  • 2 cups almonds (you can use any nut, make sure it is salt-free)
  • 1 cup unsweetened shredded coconut
  • 2 cups of dried fruit (I used dried cranberries)
  • 2 tbsp. coconut oil
  • 1 tsp. sea salt
  • 1 tsp. vanilla

Directions

  1. blend the nuts in a blender until shredded
  2. add in the dried cranberries and melted coconut oil and blend until mixed well
  3. dump into a bowl and mix in coconut, vanilla and salt
  4. make into balls
  5. put into freezer for 30 minutes
  6. Ready to eat!

Dark Chocolate and Peanut Butter Energy Bite Recipe

blog chocolate and pnut butter mixture

  • 1 cup quick oats
  • 1/2 cup natural peanut butter
  • 1/4 cup agave nectar (may use honey instead)
  • 1 tbs. melted coconut oil
  • 2 tbs. flax seed meal
  • 3 tbs. dark choc. chips (I used regular but it calls for mini)
  • pinch of sea salt
  • 1/4 tsp groud cinnamon

Directions

  1. In a lg. bowl, mix all ingredients until well combined.  Cover and refrigerate the mix  for 30 minutes
  2. Using your hands, roll the mixutre into balls.
  3. Place the bites into an airtight container and store in frig for up to 1 week.


Both serve about 20 bites!

blog energy bites ready to go in boxHAPPY VALENTINES DAY!!!