Flu Foods

For those who have been living under a rock, the flu is going around and the majority of my drill team got  infected with it along with colds, sinus infection and more, including me.

blog funny pic

My appetite hasn’t been up to par since I got sick, but I have been drinking a lot of green tea with lemon, both for the throat and to inhale steam from the tea to clear my sinuses. Try to drink lots of water, tea, and other things like soup to keep you hydrated. If your stomach is bothering you, as mine was, I ate a banana with some of my Wheaties cereal. Toast would be good as well.

Get plenty of rest.  Even if you don’t think you will get sick be prepared, because it hit me like a bolt of lightening! You can consume tons of vitamins and minerals everyday and think you are covered, however if your body is deprived of rest or stressed out, your immunities are vulnerable.

Take care of yourself!

Healthy Spaghetti?

Hey there!

Yesterday I tried out a new cooking utensil that I got for my birthday called the Veggetti to make zucchini pasta! This is a great way to avoid devouring a huge bowl of carbs because you are really eating a big bowl of veggies! Its weird how putting healthy food into a form of unhealthy food makes you enjoy it more!  My whole family loved a big bowl topped with salmon!

How its made?

blog zuchinni squash

Simply twist the zucchini  into the Veggetti and out comes the “pasta”!

What to add to it?

You can have it with tomato sauce and meat balls, or tryout something different. I added fresh tomato, carrots, onion and cranberries. Topped with plain Greek yogurt and salmon.

Very yummy, can’t wait to eat it again soon!

Workout Monday

Happy Monday!

After a week of not being able to workout due to the craziness involved with both competition and tryouts, I am happy to say…I will be hitting the gym today!

I get tired of doing the same routine at the gym. I split up my workouts by doing abs one day, legs next and arms last. Then I start back again with abs. I know getting motivation to workout is the biggest struggle with most people. Here are some tips that may boost your want to workout.

  1. Think about how great you will feel when the workout is over.
  2. Make goals that you know you can reach.
  3. Log the changes made after 1 week, 5 weeks, 8 weeks and see the difference in your body.
  4. Workout to give your body time to do something good for itself, to escape the worries and “sweat to de-stress”.
  5. Change up the routine.
  6. Reward yourself, with a nice bubble bath…healthy snacks…fun with friends etc.
  7. Look for the big picture that comes with working out…happier and healthier.

blog be fit and disciplined

Give your body what it needs!!!


Hey there!

This post goes out to all my Tallenette gals trying out tonight!  First and foremost take care of yourself .  Make sure you drink lots of water and bring some healthy snacks that will sustain you throughout the evening; soda, chips and fast food will only drag you down and won’t give you the energy and sustenance you need to be the best you can be.  Here are some ideas for healthy and easy finger foods/snacks to throw in your backpack for a quick pick me up.

Apples…plain or cut in half and spread with peanut or almond butter …great for protein/energy boost!

Grapes, strawberries, bananas

Trail Mix

Veggies and dip…I prefer hummus!

Cheese and crackers or p-nut butter crackers

Almonds…you would be surprised how quickly a handful of almonds can make you feel more energetic and eliminates that hungry feeling!

GOOD LUCK GIRLS!!!!

blog challenge and change

 

Splurge Day

HAPPY TUESDAY!!!

Everyone deserves a day to celebrate their accomplishments.  I had mine over the weekend with some great friends!

Saturday was spent making a display of great appetizers to share.  Here are a few things that were not only easy and fun, but also made  great leftovers!!

Taco Bites:

  • Whole Wheat tortillas
  • Mashed black beans (manually mash and rinse)
  • Plain Greek yogurt (Or low-fat sour cream)
  • Cut up tomatoes
  • Shredded Cheese
  • Olives

Cut the tortillas into tiny circles (I used the bean can) and place them into a mini cup cake pan. Bake on 350 for 10-1 minutes or until hard. Take the tortillas out of the pan and spoon in the beans, tomatoes, cheese, yogurt and olives.

Sweet Sixteen Billye Baking

This was an easy way to have a taste of Mexican food without over doing it!

Deviled Eggs

  • 8 eggs
  • 2 tsp. Vinegar
  • 2 tsp. Olive oil
  • 3/4 tsp. Mustard
  • 1/4 tsp. sea salt
  • 1/4 tsp. pepper
  • 1 tsp. Paprika
  • 1/2 tsp. Worcestershire sauce

Boil the eggs for 12-15 minutes, then peel. Cut the eggs into halves taking out the yolk during the process and putting it into a separate bowl. Add the ingredients to the yolk and mix together until smooth. Then fill the halved eggs back up with the new yolk and refrigerate. I add a little bit of paprika on the top for a garnish!

Deviled-Eggs2

Chex Mix (My favorite)

  • 3 cups rice chex
  • 3 cups wheat chex
  • 3 cups corn chex
  • 1 1/2 cups whole wheat Cheese Its
  • 1 1/2 cup low sodium pretzels
  • 6 tbsp. olive oil
  • 3 tbsp. Worcestershire sauce
  • 1 tsp. sea salt
  • 2 tsp. garlic powder

Mix the oil, Worcestershire sauce, salt and garlic powder together and add to the dry mixture. Then place into a roasting pan. Bake at 250 degrees for an hour, taking it out every 15 minutes and mix.

Sweet Sixteen Chex Mix

 

This week will be crazy busy as I have drill team tryouts and a two day competition over the weekend.  I will try to post if time permits, but, in the meantime, try some of these fun recipes and let me know what you think!  Have a GREAT WEEK!

Cereal

We have already hit the middle of the week! Wow, its flown by!

I have a very yummy breakfast that I love to eat whenever I want something other than a smoothie! Shredded Wheat with blueberries, banana, strawberries and almond milk. The fruit acts as a natural sweetener!  Too many cereals are full of unnecessary sugars (marshmallows, chocolate, cookies, cinnamon, honey etc.). This one in particular has whole grains, wheat and bran. Try it out! 9 out of 10 doctors recommend it!  :)  And so do I!
blog wheat bran cereal

Birthday Celebration #2

Hope everyone has had a marvelous Monday to kick off Spring Break!

Yesterday I celebrated my 16th birthday with my extended family, serving drinks, appetizers and dessert. I was very excited to find new healthy recipes to try and even more elated about the reviews I got from them!

Spinach Hummus

This was my first time making hummus from scratch, I have always bought it from the store. However, after making this I don’t think I could ever go back!

Ingredients:

  • 1 can garbanzo beans (chick peas)
  • 2 handfuls of spinach (more or less as you like)
  • 2 cloves of garlic
  • 3 tablespoons lemon juice
  • 1/4 cup Tahini ( You can get this from Market Street, I couldn’t find it at Wal-Mart)
  • 2 tablespoons olive oil
  • 1/8 teaspoon sea salt (add more as needed)

Directions:

  • Blend together in a food processor until smooth.
  • Store in a refrigerator when done or eat right away.

Bean and Corn Salsa

Ingredients:

  • 1 can of corn drained and rinsed
  • 1 can of black beans drained and rinsed
  • 1-2 cups of low-sodium salsa 

OR make the salsa from scratch and add to corn and beans

  • 1 can of low sodium diced tomatoes 
  • 1/2 red onion chopped
  • 1-2 garlic cloves minced
  • 1 jalapeno chopped
  • A handful of cilantro chopped

Directions:

  • Mix together all ingredients

blog 16th bday corn salsa and spinach hummusI served the Bean Corn Salsa and Spinach hummus with fresh chopped vegetables and whole grain pita chips.

For dessert I served Carrot cake bites (did not turn out too well) and Chocolate Caramel Orange Sea Salt Tart.

Chocolate Caramel Orange Sea Salt Tart

Ingredients:

Crust:
2 cups almonds
1 1/2 cups dates
Caramel:
1 cup dates
1/2 cup water
2 tablespoons chia seeds 
1 tablespoon agave nectar
1/8 teaspoon sea salt
Chocolate:
3/4 cup cacao
2/3 cup maple syrup
2/3 cup melted coconut oil
juice from 2 oranges
1 teaspoon vanilla
To make the crust: pulse the nuts in your food processor until crumb sized, then add the dates and pulse until everything sticks together. Press into the bottom of a tart tin and put in the freezer.
To make the caramel: blend all ingredients (you can do this in the food processor) until smooth, adjusting to your desires. Spoon into the bottom on the crust and put back in the freezer.
To make the chocolate: blend all ingredients in your food processor until smooth. When the caramel in your crust is solid, spread the chocolate on top and put back in the freezer. Let it stay in there overnight, then garnish with sea salt and orange zest and serve.
blog 16th bday chocolate caramel tart with orange
I got this recipe from “This Rawsome Vegan Life”. This dessert in particular turned out amazing! Everyone loved it, there were some tough critics at my party ;).

Fast Food

Our world has completely changed when comparing it to past decades, especially when it comes to food. Instead of making dinner , lunch or even breakfast, we go out and buy fast food because it is easy, cheap and tastes good. This is the reason why obesity rates have doubled for adults and children since the 1970’s (National Center for Health Statistics, 2009).

Fast foods that caused obesity may be the foods that you eat on a daily basis.

Paninis- Most of you don’t know that paninis are fried. Ranging from 500-800 calories, but I know are so good.  If you are going to a restaurant such as Panera Bread,  try to check the nutrition facts before ordering, and order a half salad half sandwich (Nutrition Action Healtletter).

fast food panini

Loaded Pasta- Panera is the place where everyone wants to go because of the macaroni and cheese. A full serving is about 800 calories of oils, cheese, white flour, and cream. About 26 grams of saturated fats and 1,300-2,900 mg of sodium. Next time you are at Panera, skip pasta and go for a salad or sandwich (Nutrition Action Healtletter).

Fast food panera

Burritos- When going out for Mexican your self-discipline goes completely down the drain once the big fresh bowls of queso, salsa and guacamole arrive with crispy chips. Ordering the burrito with a white tortilla, beef, beans, cheese, rice, and sour creme is about 200 calories per item listed. Not to mention the rice and beans on the side…and the chips you filled up on. Try getting a bowl instead of burrito from Chipotle, or making homemade Mexican food, like I posted on this blog. It tastes just as good, but doesn’t have you feeling bloated, guilty, or 20 times heavier after (Nutrition Action Healtletter).

Fast food burritos

Deep dish pizzas- Sure, having a thin crust pizza topped with veggies is fine once in a while, but heading out to BJ’s for their deep dish pizza is adding 1,500-2,000 calories to your body, also letting you keep 3,000mg of sodium (a two day supply) with you for the next 2-3 days. That’s why people get bloated after eating salty things (Nutrition Action Healtletter).

Fast food pizza

Pancakes- IHOP is known for their crazy assortment of pancakes: chocolate chip, cheese cake, jelly donut, blueberry, fruity, cinnamon etc. An order of pancakes with one of these fillings can range from 800-1100 calories of pure white flour and 13 tablespoons of added sugar, 2 days worth for women, and 1 1/2 for men. Next time get vegetable omelets, oatmeal, or wheat toast and eggs instead (Nutrition Action Healtletter).

fast food pancakes

Frosting- purely butter and sugar, about two tablespoons is 140 unhealthy calories. A cupcake at sprinkles has about 3 tablespoons. Use whipped cream or my frostings instead (Nutrition Action Healtletter).

Fast food frosting

There are many more, these are just some of the top unhealthy fast foods. Everybody likes to go out once in a while.  Make eating out a treat…not a daily routine.

 

 

 

 

Snack it up!

Another day off…sigh…but I am actually happy to get another day to study for the upcoming tests teachers pile on!

I have a new favorite snack that I believe all of you will love too!

Apple and Nut butter sandwich!

blog cutting an appleCut the apple to where it makes circular cuts.

blog apple sandwhichSpread on almond butter, or peanut butter.

blog bear nakedAdd some granola. I just discovered this Bear Naked granola and I am IN LOVE! No sodium, only natural sugars, good protein and whole grains! Tastes divine!

blog apple sandwhich completePlace the other half on top to make an apple sandwich!

I’ve been eating this everyday because I can’t get enough!