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!!!

 

Sweet Potato for Valentine’s Eve

WOOO HOOO! Its finally Friday and I couldn’t be more excited for the weekend! I am going to be trying out some new, fun, healthy recipes to share with ya’ll!

Try a delicious sweet potato as a pre-valentines day dinner. I enjoyed one last night, filled with plain Greek yogurt (a replacement for sour creme), along with a spinach fruit salad. Normally people associate any type of potato as a high calorie starch. However sweet potatoes are high in vitamin A, B5, and B6, magnesium, and dietary fibers! They have 200 less calories than normal white potatoes and help prevent cancer, stress and heart disease. As an extra bonus, they help with digestion, aging and skin care. Enjoy a sweet potato tonight with your sweet heart!

blog sweet potato with yogurtBlog avacado, strawberry spinach salad

My “Energy Drink”

Yay for Thursday! Hope everyone is doing well. Has anyone tried the kale smoothie yet? I hope so, if the smoothie is too strong, try adding extra fruit and milk.

For those who see me at school, you know that I carry green tea around 24/7. Green tea is one of the best things you can put in your body. It is packed full of anti-oxidants, which is really important this time of year due to illness going around. This is the first year in 16 years that I have not been sick, and I truly believe it is due to all of the positive changes in my life, one of them being green tea everyday. For those who struggle with their weight, green tea is a wonderful metabolism booster. I drink mine both hot and cold, without any sweetener. However its great with fruit, honey, or a touch of milk.

blog green tea in a cup

 

Snack it up!

Happy Wednesday! I hope everyone is having an awesome week so far. Today I am going to share with you my favorite foods for snacks! I know its easy to grab a bag of chips on the way out,  I’ve been there!

Apples and peanut butter/almond butter is my favorite combination. This filling, full of protein snack is always available in my kitchen. Apples provide incredible nutrients that one needs daily (an apple a day keeps the doctor away) and peanut butter/almond butter is an excellent source of protein (assuming you’re using low sodium, all natural peanut butter). I’ve recently added trail mix to the combination for an extra boost! You can make or buy your own trail mix, however make sure they are not full of excess salt, and sugary candies like M&M’s. That’s defeating the purpose of a healthy snack. I even add an orange once in a while for the extra vitamin C.

Enjoy!

blog healthy snacks full of protein

My go to Breakfast Smoothie

Good morning!

To kick off the blog, I would like to share with you my absolute favorite morning smoothie! I drink smoothies for breakfast every morning because I have decided it gives me the most energy, fills me up, and provides all of the nutritional foods I need in only one sitting! Try it out, it may not be like drinking a milkshake, but the more you drink it the more you will love it!

Ingredients:

2 cups Organic Kale (you can use spinach or any other green)

1 Banana

1 cup of frozen blueberries (no sugar added you can also use fresh)

1/2 or 3/4 cup of Unsweetened Almond Milk

Other Ingredients to make a yummy smoothie:

1. add peanut butter (natural, low sodium) or almond butter to provide more protein

2. Your favorite fruits

I never use protein powder in my smoothies due to the overwhelming amounts of sugar.  

blog smoothie ingredients with banana

 

 

 

Let me hear from you!

blog quotesI’m looking forward to sharing lots of great recipes for healthy snacks and delicious meals as well as helpful hints to getting in shape and making good choices daily!   What are some things that you are interested in changing in your life when it come to exercise, healthy eating and feeling better about yourself?  I will try to post each day!    Please leave your comments and thank you for following my blog!     Be sure to tell your friends!