Category Archives: Healthy Eating

Peach and Heirloom Tomato Salad Recipe

Peach and Heirloom Tomato Salad Recipe

 

These two ingredients make a perfect sweet and savory pair. If you’ve never tried peaches and heirloom tomatoes together, I challenge you to try it out today! In this recipe, they get extra zing from feta cheese and fresh mint. Heirloom tomatoes can be found in a variety of colors, from yellow and green to deep purple! Choose a mixture of colors to add extra appeal to your plate.

Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 4 servings

Ingredients:
2 tsp. extra virgin olive oil
3 Tbsp. red wine vinegar
2 Tbsp. finely chopped mint (or basil, chives, or parsley)
¼ tsp. sea salt
¼ tsp. ground black pepper
4 medium ripe peaches, sliced
4 medium heirloom tomatoes, sliced into wedges
2 Tbsp. crumbled feta cheese

Preparation:
1. Combine oil, vinegar, mint, salt, and pepper in small bowl; whisk to blend. Set aside.
2. Arrange peaches and tomatoes on a large serving platter.
3. Drizzle evenly with dressing.
4. Top evenly with cheese.

Chicken Breast with Feta & Artichoke Recipe

Here’s a Greek-inspired recipe that is just 207 calories per serving, featuring artichoke hearts, sundried tomatoes, and crumbled feta cheese! 

artichokeTotal Time: 1 hr. 28 min.
Prep Time: 10 min.
Cooking Time: 18 min.
Servings: 8

Ingredients:

  • 1 cup nonfat plain yogurt
  • 4 cloves garlic, finely chopped
  • 3 Tbsp. chopped fresh oregano, divided use
  • 2 Tbsp. chopped fresh parsley, divided use
  • 1-1/2 tsp. fresh lemon juice
  • 1 tsp. ground black pepper
  • 8 (4-oz. each) raw chicken breasts, boneless, skinless
  • 1 cup crumbled feta cheese (about 5 oz.)
  • 1 medium tomato, chopped
  • 1/2 cup canned artichoke hearts, packed in water, drained
  • 1/2 cup sun-dried tomatoes, chopped, reconstituted in hot water for 10 minutes, drained
  • Nonstick cooking spray

Preparation:

  1. Combine yogurt, garlic, 2 Tbsp. oregano, 1 Tbsp. parsley, lemon juice, and pepper in a medium bowl; whisk to blend.
  2. Place chicken in a glass dish. Top with yogurt mixture. Marinate in the refrigerator, covered, turning once, for at least 1 hour or up to overnight.
  3. Preheat grill or broiler on high.
  4. Combine cheese, tomato, artichoke hearts, sun-dried tomatoes, remaining 1 Tbsp. oregano, and 1 remaining Tbsp.parsley in a large bowl; mix well. Set aside.
  5. Grill or broil chicken for 4 to 5 minutes on each side, or until no longer pink in the middle. Set aside.
  6. Heat oven 350° F.
  7. Place chicken on a baking pan lightly coated with spray. Top each piece with 1 rounded Tbsp. of cheese mixture. Bake for 5 to 8 minutes, or until the cheese is lightly browned.

Nutritional Information (per serving):

Calories: 207
Fat: 7 g
Cholesterol: 84 mg
Sodium: 662 mg
Carbs: 8 g
Fiber: 2 g
Sugars: 5g
Protein: 28 g

Mint Chocolate Truffles Recipe

Mint Chocolate Truffles

Total Time: 4 hrs. 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 12 servings, 1 truffle each

Ingredients:
5 oz. dark chocolate, 70% cocoa or higher, finely chopped
1 Tbsp. coconut oil
½ cup lite coconut milk
½ tsp. pure mint extract (or pure vanilla extract)
1/3 cup unsweetened cocoa

Preparation:
1. Place chocolate, coconut oil, and mint extract in a small bowl; mix well. Set aside.
2. Bring coconut milk to a gentle boil in small saucepan over medium heat.
3. Add coconut milk to chocolate mixture; Whisk gently until combined.
4. Place chocolate mixture, covered, in refrigerator for at least 4 hours or overnight.
5. Using a melon baller or spoon, scoop out 1 Tbsp. of chocolate mixture. Roll into a ball. Roll in cocoa powder until evenly coated. Repeat steps five and six until there are twelve truffles.
6. Store in refrigerator for up to one week or in freezer for three months.

Nutritional Information (per serving):
Calories: 98
Fat: 7 g
Saturated Fat: 4 g
Cholesterol: 0 mg
Sodium: 4 mg
Carbohydrate: 7 g
Fiber: 2 g
Sugar: 3 g
Protein: 1 g

P90X/P90X2 Portions (per serving)

1 single snack

Body Beast Portions (per serving)
1 balanced liquid
1½ fat

*Recipe by Team Beachbody

Spiced Cranberry Sauce Recipe

Save your waistline and skip the typical cranberry sauce recipes that are just loaded with sugar! Trust me, this spiced cranberry sauce recipe tastes so much better anyway!

Spiced Cranberry Sauce Recipe

Total Time: 30 min.
Prep Time: 10 min.
Cooking Time: 20 min.
Preparation Difficulty: Medium
Yield: 16 servings, ¼ cup each

Ingredients:
½ cup fresh orange juice
½ cup 100% apple juice
1 tsp. finely chopped orange peel
½ tsp. ground cinnamon
¼ tsp. ground nutmeg
¼ tsp. ground ginger
1 (12oz.) bag fresh cranberries, rinsed
1 cup chopped raw pecans
½ cup raisins
2/3 cup canned crushed pineapples, packed in juice
2 Tbsp. pure maple syrup

Preparation:
1. Bring orange juice, apple juice, orange peel, cinnamon, nutmeg, and ginger to a boil in medium saucepan over medium-high heat.
2. Add cranberries. Reduce heat to medium-low; cook, uncovered, for about 10 to 12 minutes.
3. Add pecans, raisins, and pineapple; cook for 2 minutes or until heated through.
4. Remove from heat and stir in maple syrup.
5. Cool before serving.

Nutritional Information (per serving):
Calories: 91
Carbohydrate: 12 g
Protein: 1 g
Fat: 5 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 2 mg
Sugar: 8 g
Fiber: 2 g

P90X/P90X2 Portions (per serving)
½ fruit
1 condiment

Body Beast Portions (per serving)
1 fruit
1 fat

Hypothyroidism & Shakeology

Can Shakeology Help My Thyroid?Since thyroid issues run in my family, especially hypothyroidism, I’ve been reading a lot more about it and also have been looking into how Shakeology may have helped those who have this condition. As it turns out, it’s been very beneficial for many people with this disease!

Testimonials on the effects of Shakeology on Hypothyroidism

Since I can’t speak on it myself, here are a few of the testimonials I’ve gathered:

“I have Hypothyrodism as well. Have had it for the past 16yrs. Been drinking shakeology for the past year, I haven’t lost a lot of weight. But I have noticed a change in my body. as well as some inches off of my waist emoticon)..I was going to stop drinking shakeology due to price,but have decided that the results speak for themselves. sometimes you get what you pay for. and with shakeology you really get a lot !!” -Mrs. Kato

“I am hypo and have been for 23 years! I started on Shakeology about 4 weeks ago with a Cleanse and I absolutely love it. It has given me great energy and appettite control. Since finishing the cleanse, I have replaced one meal a day with Shakeology and really like the results I am seeing. Not a lot on the scale (I never really do), but my body shape is changing dramatically. Much leaner and toner.” -Kim

“I recommend Shakeology 10 fold. It has restored the function of my thyroid fully. I’m not saying that it can do that for everyone but it did for me and my #s were really bad and I was told I’d have to take meds for the rest of my life. Shakeology has such powerpacked nutrient to support many aspects of the body. Don’t hesitate because of the price. The price is not bad at all and there’s no price tag for your health. I save money now that I’m on it.” – Alisha

“I have been hypothyroid for 15+ years, I have Hassimotos. I am completing my 1st month of Vegan Chocolate and LOVE it…I can tell a huge diff. I am on Armour thyroid, I switched to that a year ago and did get a little more energy but I think the Shakeology REALLY helps.” -Angie

“I also have Hashimoto’s Thyroid disease. Been up down and all around since 14. After my son’s birth o have been just hypo, he is five and I still have the baby weight. Started Shakeology and TMT June 11 and I’m down 16 lbs and 7 inches. I believe the Shakeology is the reason. I have always been active (as a competitive horse rider) but stayed over weight.” -Cait

“I used to suffer with hypothyroidism. I was on all kinds of medications…it wasn’t until shakeology that I started to lose weight! FINALLY! I lost 12 pounds & 2″ off my waist in 6 weeks.” -Priscilla

There are A TON of other testimonials from people who suffer from Hypthyroidism and drink Shakeology, read them on the Shakeology Facebook page.

Do you have a story to share? Contact me.

Congrats 5-Day Fire Starter Challengers!

Congratulations to the following November 11-15, 2013 participants of the 5-Day Fire Starter Challenge for sticking to the provided meal plan, staying accountable and for hanging in there for ALL 5 DAYS! I hope you all continue to adopt healthier eating habits beyond this challenge! Mama is proud of you all! :)

Araceli CovarrubiasAraceli Covarrubias - Fire Starter Challenge Graduate

Jasmin FlaminiaJasmin Flaminia  - Fire Starter Challenge Graduate

Katherine Torres-Hertz
Katherine Torres-Hertz  - Fire Starter Challenge Graduate

Nancy Gallegos
Nancy Gallegos  - Fire Starter Challenge Graduate

Sean Reed
Sean Reed - Fire Starter Challenge Graduate

Veronica Pulido
Veronica Pulido - Fire Starter Challenge Graduate

Pomegranate Salad with Walnuts & Cabbage

pomegranate-saladTotal Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: 4 servings

Ingredients:
2 Tbsp. extra-virgin olive oil
3 Tbsp. apple cider vinegar
1 tsp. raw honey
1 dash sea salt
½ medium head cabbage, finely shredded (about 5 cups)
2 medium carrots, finely shredded
½ cup pomegranate seeds
¼ cup chopped raw walnuts
2 green onions, sliced thin
12 fresh cilantro sprigs, finely chopped

Preparation:
1. Combine oil, vinegar, honey, and salt in a small bowl; whisk to blend. Set aside.
2. Combine cabbage, carrots, pomegranate, walnuts, green onions, and cilantro in a large bowl; mix well.
3. Drizzle cabbage mixture with dressing; toss gently to blend.

Nutritional Information (per serving):
Calories: 176
Fat: 12 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 115 mg
Carbohydrate: 16 g
Fiber: 5 g
Sugar: 10 g
Protein: 3 g

Peanut Butter – What to Look For

healthy-peanut-butterHave you compared the ingredients in what you’ve been eating lately? The simpler and more understandable your ingredients are, the better it is as an option.

When it comes to peanut butter, I recommend PB2. It tastes good and is simply better for you! Take a look at the ingredients of some of the popular peanut butters. Notice how PB2 only has 3 simple ingredients and also notice how a low-fat version of Skippy has way more junk than the regular version.

Don’t be fooled by what’s on the front of these packages… always be sure to look at the ingredients. Your body deserves to have real food, don’t you think?

PB2:
roasted peanuts, sugar, and salt

Jif:
roasted peanuts and sugar, contains 2% or less of: molasses, fully hydrogenated vegetable oils (rapeseed and soybean), mono and diglycerides, salt.

Peter Pan:
roasted peanuts, sugar, less than 2% of hydrogenated vegetable oils, (cottonseed and rapeseed), salt, partially hydrogenated cottonseed oil. contains: peanuts.

Skippy (regular):
roasted peanuts, sugar, hydrogenated vegetable oils (cottonseed, soybean and rapeseed) to prevent separation, salt

Skippy (LOW-FAT):
roasted peanuts, corn syrup solids, sugar, soy protein, salt, hydrogenated vegetable oils (cottonseed, soybean and rapeseed) to prevent separation, mono and diglycerides, minerals (magnesium oxide, zinc oxide, ferric orthophosphate, copper sulfate), vitamins (niacinamide, pyridoxide hydrochloride, folic adic).

Pumpkin Spiced Latte (PSL) – The Healthy Version

If you’re like me, the fall season means the return of the popular Starbucks Pumpkin Spice

Healthy Pumpkin Spice Latte

Latte. Or if you’re a frequent Pumpkin Spice Latte drinker, then you probably refer to it as PSL. By far, I would say it is my favorite drink of all time from Starbucks and so the return of the PSL every fall has me suckered in. I used to stop in every day to treat myself to the irresistible drink, even though I knew it was just adding inches to my thighs, but now there’s no need to!

Pumpkins are definitely great for you and some of their health benefits include:

  • beta-carotene for eye health
  • 1 cup of canned pumpkin has 7g of fiber and 3g of protein
  • it’s packed with vitamins and provides over 50% of your daily dose of vitamin K

For the sake of your waist-line, your health and your sugar-levels, and to get a natural boost of energy, I highly recommend you indulge in this healthy version of Starbucks’ Pumpkin Spice Latte. Your body will thank you everyday  and you won’t have to feel guilty any more!

Yield: serves 1
Prep time: 5 minutes

 Ingredients
  • 1 scoop Vanilla Shakeology
  • 1/2 cup canned pure pumpkin (not pie filling)
  • 1 shot espresso
  • 1 cup unsweetened almond milk
  • dash of cinnamon and nutmeg (or pumpkin pie spice)
  • 1 cup ice

Instructions

Blend all ingredients together in a blender and enjoy!

Nutritional Information

Cal: 196
Fat: 4g
Carbs: 25g
Protein: 18g
Fiber: 8g
Sodium: 299mg

Weight Watchers Points+: 5

Mango Chicken Skewers Recipe

 

  • 1 tsp. lime rind, gratedMango Chicken Skewers Recipe
  • 1/4 cup lime juice
  • 2 Tbsp. vegetable oil
  • 3 cloves garlic, minced
  • 2 tsp. chili powder
  • 1/2 tsp. salt
  • 1/4 tsp. cayenne pepper
  • 3 boneless, skinless chicken breasts
  • 2 tsp. honey
  • 2 mangoes
  • 1 sweet red pepper
  • 1 small red or sweet onion, cut into 1-inch chunks

In a small bowl, create marinade by whisking together lime rind and juice, oil, garlic, chili powder, salt, and cayenne pepper. Cut chicken into 1-inch cubes and place in separate bowl. Pour half of the marinade over top, toss to coat, and let stand for 20 minutes. Stir honey into remaining marinade and set aside. (Better yet, cover and refrigerate separately for up to 4 hours.) Meanwhile, cut off mango flesh from each side of pit. Cut in a grid pattern of 3/4-inch squares in flesh of each side down to (but not through) the skin. Gently push skin to turn inside out, and cut off the flesh. Chop any flesh left on pit. Core, seed, and cut red pepper into 3/4-inch pieces. Alternately thread mango, pepper, onion, and chicken pieces onto each of 8 skewers. Brush with half of the reserved honey marinade. Discard marinade used for chicken. Place kabobs on a lightly greased grill over medium-high heat; close lid and grill, turning and basting chicken once with remaining honey marinade until fruit is softened and chicken is no longer pink inside (about 8 minutes). Makes 4 servings.

Preparation Time: 40 minutes
Cooking Time: 8 minutes

Nutritional Information: (per serving)
Calories: 225
Protein: 14 g
Fiber: 4 g
Carbs: 35 g
Fat Total: 8 g
Saturated Fat: 1 g