How to choose a healthy soup

Be careful when choosing what ingredients you put in your soup. Calories and sodium can add up quick!

Here are some healthy soup tips!

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=960

Hard Total Body, Cardio, Core and Weights Workout

Go through this 3 times as quick as you can. 

Warm Up: 5 min treadmill or whatever just get your body moving!

Workout:

Female use 10lbs   Male use 15lbs

30 Basic Squats (open hips all the way up)  

15 Explosions (with same weights)

15 Burpee Hammer Curl and Press (with same weights)

30 Alternating Reverse Lunge and Shoulder Press (with same weights)

30 Pushups on Weights

30 Full Sit-Ups with 1 of the weights

15 Bike Bike Butt-Ups

30 Butt-ups (little movements, lower abs)

30 Full Sit-Ups twist R then L (hands on temple)

30 Froggers -Hold a plank jump legs in and back out

30 Tricep Dips 

15 Burpee with a Pushup (just to bring total body all back together)

Good Luck! 

Healthy Game Day Recipes!

http://www.closetcooking.com/2013/01/25-healthy-game-day-party-recipes.html?m=1

14 Soups and Stews under 400 Calories!

Great fall Soups and Stews... All under 400 Calories!

https://blog.myfitnesspal.com/2014/09/14-quick-and-simple-soups-and-stews-400-calories-or-less/?utm_source=mfp&utm_medium=email&utm_campaign=weekly_20141006&mkt_tok=3RkMMJWWfF9wsRonvqnKZKXonjHpfsX57O4uW6Sxgokz2EFye%2BLIHETpodcMTcVnM6%2BTFAwTG5toziV8R7DBLM153N8QXRTg

Low Carb Food Alternatives!

Great Heavy Carb Substitutions!!! 

What do mac and cheese, pizza and bowls of pasta all have in common? If you answered, “Umm, they’re delicious,” you’d be right. But they’re also heavy in carbs and can leave you feeling tired and annoyed. And while a diet rich in healthy carbohydrates is good for us in moderation, you might be itching to try something fresh. Try these!!! 

Instead of LASAGNA try ZUCCHINI or EGGPLANT

1. Delicious Zucchini Lasagna
 You won’t miss the noodles in this meaty, cheesy lasagna that’s packed with fresh zucchini. Just two or three thinly sliced zucchinis are needed to replace normal lasagna noodles. Give it a whirl in the summer when farmers’ markets and gardens are bursting with the vegetable.

2. Easy Eggplant Lasagna 
If you love eggplant, this recipe’s for you. If you don’t love eggplant yet, you will after whipping up this pasta-free dish. It comes together quickly for a lasagna that’s got all the flavor of the familiar version without the carbs. It’s also insanely flexible: peel or don’t peel the eggplant and make the slices as thick (or thin) as you like. Use jarred pasta sauce low in sugar to speed things up even more.

Instead of SLICED BREAD try EGGPLANT

3. Roasted Eggplant with Tomatoes and Mint 
Not quite a sandwich but an elegant spin on bruschetta, this recipe forgoes bread for eggplant, for a healthier version of the Italian classic. While the eggplant roasts in the oven, mix the remaining handful of ingredients (onions, tomatoes, capers) to get them ready to be scooped onto the eggplant and you’re done!

Instead of MAC & CHEESE or MASHED POTATOES try CAULIFLOWER

4. Mac-and-Cheese-Style Cauliflower 
A creamy, cheesy alternative to typical mac and cheese, it’s not a stretch to think this version is preferable to using elbow pasta, no matter what your relationship with carbs may be. Boil cauliflower, whisk up a cheese sauce, and throw it all in the oven. For a fancier twist, use your favorite non-cheddar cheeses or a combo (mozzarella and pepper jack, anyone?)

5. Mashed Cauliflower With Garlic and Chives
 This mashed cauliflower takes on the consistency of potatoes after getting chopped up in a food processor or blender (or use a potato masher to get chunkier “potato” pieces and work on your upper arm strength!), so get ready to enjoy a favorite comfort food minus piles of carbs. The garlic and chives add an extra dimension of flavor that’s sure to be a hit.

Instead of PIZZA CRUST try MUSHROOMS or CAULIFLOWER

6. Portabello Mushroom Pizzas You will believe it when you taste it—mushrooms make an incredibly tasty pizza crust. Lunch or dinner doesn’t get simpler than this: drizzle mushroom caps with olive oil, load up on your favorite toppings like cheese or veggies, and bake. Sprinkle a little fresh basil on to bring it over the top.

7. Cauliflower Pizza Crust With Roasted Vegetables and Goat Cheese Is there anything cauliflower can’t disguise itself as? Don’t be put off by making your own “dough.” The taste is well worth it, and takes less time than traditional dough (no rising, yay!). Roasted veggies and goat cheese are a tasty topping, but if you prefer a more conventional pizza, load it up with marinara and mozzarella.

Instead of PASTA try SPAGHETTI SQUASH or CABBAGE

8. Spaghetti Squash with Marinara Using only four ingredients, this basic recipe is a great base to build a simple spaghetti dish. Adding vegetables like mushrooms or spinach boosts healthful goodness, while throwing in some cooked chicken or shrimp will give it an extra protein boost. But if you want to eat it as is, using squash instead of typical pasta will keep you guilt-free.

9. Skinny Spaghetti Cabbage masked as spaghetti? It works. The cabbage “noodles” lose their cabbage-y flavor, and become the perfect vehicle for this flavorful chili that uses staple ingredients like garlic and chopped tomatoes. Bonus: Use the leftover chili in a burrito, taco, or even eat it on its own.

Healthy Guacamole Dip

http://www.fitpregnancy.com/nutrition/recipes/satisfy-your-pregnancy-cravings-guacamole-recipe#092614

Zucchini Fries

Zucchini Fries

Ingredients

• 2 zucchini
• 1 egg white
• 1/4 cup milk
• 1/2 cup shredded Parmesan cheese
• 1/2 cup seasoned breadcrumbs
• Vegetable cooking spray

Preparation

Preheat oven to 425°. Cut zucchini into 3-inch sticks. Whisk an egg white in a small bowl, and add milk. Combine Parmesan and seasoned breadcrumbs in a separate bowl. Dip zucchini sticks into egg mixture, and then roll in breadcrumb mixture. Coat a baking sheet with cooking spray, and place zucchini on sheet. Bake for 25–30 minutes or until golden brown.

Healthy Vegan Recipes

Southwest Pita Bites

Southwest Pita Bites

Ingredients:

1 pkg Whole Wheat Pitas 

2 boneless skinless chicken breast- boiled and shredded

4 Tablespoons Hummus

4 Tablespoons Guacamole 

1 can Black Beans

1/4 Cup Onions

1/4 Cup Diced Tomatoes

-Add any of your favorite toppings! 

-Cut Pitas into 4 triangular pieces. Bake at 350 for 3-5 min and let cool

-Spread Hummus on pita

-Add chicken and remaining ingredients on top

Stuffed Peppers Recipe

2 Healthy Chicken Salad Recipes!

2 Healthy Chicken Salad Recipes...

Summer Chicken Salad

4 boneless skinless chicken breast OR 1 Rotisserie Chicken

2 Cups Purple Grapes

2 Tablespoons Yogurt or Light Mayo

1/4 cup Red wine vinegar

1/2 Cup Reduced fat cheddar cheese

2 Teaspoons Mrs. Dash table seasoning 

1 Teaspoon Ground Pepper

-Boil chicken and shred/dice into small pieces. 

-Add all ingredients except grapes and mix/press in together.

-Add grapes and toss.

You can add more red wine vinegar if needed and ground pepper to taste! Serve over shredded lettuce with a side of fresh fruit.

Herb Chicken Salad

4 boneless skinless chicken breast OR 1 Rotisserie Chicken 

1/3 cup celery, 1/3 cup onions- chopped very fine in food processor or by hand

2 Teaspoons Basil 

2 Teaspoons Oregano

1 Teaspoon Ground Red Pepper ( more or less for spice)

Up to 1/4 cup Newmans Own Light Basalmic Vinegar Dressing (more if too dry)

-Boil chicken and shred/dice into small pieces. 

-Add all ingredients and mix/press together.

You can add more dressing if too dry and pepper to taste! Serve over spinach with a side of veggies! 

Paddle Board Workout

Paddle Boarding! Workout Video is posted on my Facebook Page!! 

Healthy Lettuce Wraps

Healthy Breakfast Recipe

Great Recipe you can make for the whole family! Get the kids involved, let them pick their toppings and breakfast is made for a week! 

Good foods for your tummy!

http://www.mindbodygreen.com/0-14963/10-foods-that-are-great-for-gut-health.html

Boxing

Love a good boxing workout with Michael Gibbons! www.fit-workouts.com

Healthy Smoothie Info

Raspberry Strawberry Blackberry Smoothie 1/2 cup raspberries 1/2 cup strawberries 1/2 cup blackberries 1 cup almond milk ice cubes Raspberry Strawberry Smoothie 1/2 cup strawberries 1/2 cup raspberries 1 cup almond milk ice cubes Spinach Romaine Banana Ginger Smoothie handful romaine lettuce handful of spinach 1 frozen banana small piece of ginger stevia to sweeten 1-2 cups water Strawberry Melon Lettuce Smoothie 10 large leaves of romaine lettuce 1 cup ripe cantaloupe slices 1 cup strawberries, frozen stevia to sweeten 6 ice cubes Strawberry Raspberry Pineapple Smoothie 1 cup strawberries 1 cup raspberries 1/2 cup pineapple chunks ice cubes Strawberry Watermelon Mint Smoothie 1/2 cup strawberries 2 cup watermelon 2 mint leaves, chopped stevia to sweeten Banana Cantaloupe Smoothie 1 cup cantaloupe 1 ripe banana 1 cup almond milk

Strawberry Banana Smoothie 1 cup strawberries, frozen 1 frozen, ripe banana stevia to sweeten 1 tsp lemon juice 1 cup water 3-6 ice cubes Strawberry Raspberry Banana Smoothie 1 frozen ripe banana 3/4 cup strawberries, frozen 1/2 cup raspberries, frozen stevia to sweeten 1 tsp lemon juice 1 cup water Pineapple Banana Parsley Green Smoothie 1/2 cup fresh pineapple 1/2 frozen banana 1/2 cup parsley 1 tsp fresh ginger 1 cup water or ice Strawberry Melon Mint Smoothie  2 cups watermelon 1/2 cup strawberries 2 mint leaves, chopped stevia to sweeten Banana Cantaloupe Green Smoothie 1/2 sliced cantaloupe melon 1 frozen sliced banana 12oz almond milk handful of chopped spinach Blueberry Banana Smoothie 1 ripe banana 1/2 cup blueberries stevia to sweeten 1 tsp lemon juice 1 cup water 3-6 ice cubes

Best Ingredients to Use
for Low Carb Smoothie Recipes

Smoothie recipes are made up of three primary types of ingredients: a liquid base, fruits and vegetables. Let's take a look at each one individually.

Most smoothie recipes call for a liquid ingredient to allow the solid components to move around inside the blender and give your smoothie the right thickness. The beverage you choose will largely determine how healthy your smoothie turns out. 

Liquid starters. Water can be used as a base for your low carb smoothie; it has the lowest amount of carbs of all — zero. Then there's milk, yogurt or some type of dairy-free milk substitute such as almond milk, soy milk, rice milk and others. You can find some of these products with as little as 2 grams of carbs in an eight ounce serving; check the nutritional label on the package. To discover the pros and cons of each one, see my page on how to make a smoothie the healthy way.

You'll want to avoid using fruit juices as a starter for your low carb smoothie recipes, since they're typically very high in carb counts and have no fiber.

Green leafy vegetables are popular ingredients for low carb smoothie recipes. Spinach and kale, for example, have just seven grams of carbs per cup. Leafy greens are harder to pulverize into a smooth consistency, so you may need a high-power blender, such as a Vitamix or BlendTec, if you use these ingredients.

Fruits. The bulk of the carb content in your low carb smoothies will come from the fruits you add to your smoothie. If you want to keep your carb count low, use the least amount of fruit you can. Berries, melons, peaches and papaya contain the lowest levels of carbs among fruits.

The table above lists the calorie, carb and fiber content of the most common ingredients used to make smoothies. Use it as a guide when creating your own low carb smoothie recipes.

The South Beach Diet website has good information on the glycemic (sugar) content of foods, which may help you in deciding which fruits you want to use in your low-carb smoothies.

Healthy Smoothie Recipes

Enjoy!!! Raspberry Strawberry Blackberry Smoothie 1/2 cup raspberries 1/2 cup strawberries 1/2 cup blackberries 1 cup almond milk ice cubes Raspberry Strawberry Smoothie 1/2 cup strawberries 1/2 cup raspberries 1 cup almond milk ice cubes Spinach Romaine Banana Ginger Smoothie handful romaine lettuce handful of spinach 1 frozen banana small piece of ginger stevia to sweeten 1-2 cups water Strawberry Melon Lettuce Smoothie 10 large leaves of romaine lettuce 1 cup ripe cantaloupe slices 1 cup strawberries, frozen stevia to sweeten 6 ice cubes Strawberry Raspberry Pineapple Smoothie 1 cup strawberries 1 cup raspberries 1/2 cup pineapple chunks ice cubes Strawberry Watermelon Mint Smoothie 1/2 cup strawberries 2 cup watermelon 2 mint leaves, chopped stevia to sweeten Banana Cantaloupe Smoothie 1 cup cantaloupe 1 ripe banana 1 cup almond milk

Strawberry Banana Smoothie 1 cup strawberries, frozen 1 frozen, ripe banana stevia to sweeten 1 tsp lemon juice 1 cup water 3-6 ice cubes Strawberry Raspberry Banana Smoothie 1 frozen ripe banana 3/4 cup strawberries, frozen 1/2 cup raspberries, frozen stevia to sweeten 1 tsp lemon juice 1 cup water Pineapple Banana Parsley Green Smoothie 1/2 cup fresh pineapple 1/2 frozen banana 1/2 cup parsley 1 tsp fresh ginger 1 cup water or ice Strawberry Melon Mint Smoothie  2 cups watermelon 1/2 cup strawberries 2 mint leaves, chopped stevia to sweeten Banana Cantaloupe Green Smoothie 1/2 sliced cantaloupe melon 1 frozen sliced banana 12oz almond milk handful of chopped spinach Blueberry Banana Smoothie 1 ripe banana 1/2 cup blueberries stevia to sweeten 1 tsp lemon juice 1 cup water 3-6 ice cubes

Advanced Total Body Workout

Here is a great workout that will keep you moving.

Warm-Up: 12 Minutes on the timer

10 Squat Hammer Curl and Press 10lbs

10 Burpee with a Pushup

100 Single Mountain Climbers

1 Suicide

-Repeat over and over for 12 Min

Workout:

Set #1

4 Exercises, 1:00 each exercise, :5 rest in between each exercise, :10 rest in between sets. Go through 2x

#1:Squat and Press with a Jump 5 lbs

#2. Mountain Climbers on Grey and Black 10lb med Ball

#3. Reverse Lunge Alternating Legs taking ball Over head

#4. Wall Ball

-Once you complete that 2x then do a school and back with medicine ball

Set #2:

3 Exercises, 1:00 Each exercise, :5 rest in between each exercise, :10 rest in-between sets. Go through 2x

#1: Baby Step Up R Leg

#2 Baby Step Up L Leg

#3 Explosions (or quick squats if you have to! 

-Once you complete that 2x then do a school and back with med ball

Set #3:

3 Exercises, :30 each exercise, :5 rest in between exercises, :10 rest in between sets. Go as hard as you can because its shorter time. Repeat 3 TIMES

#1 Modified pushups on Weights 10 lbs

#2 Shoulder Press from Knees 10lbs

#3 Froggers

-Once you complete that 3x then do a school and back with med ball 

Set #4:

3 exercises, 1:00 Each exercise, :5 rest in between exercises, :10 rest in between sets. Repeat this 2x

#1 Heavy Jump Rope (Janet Blue Nathan Green)

#2 Trx Tricep (facing away from boxing ring keep elbows by your ears and lower down and back up)

#3 Mountain Climb on Grey Med Ball 

#4 Tricep Dips

After you complete that 2x then do a school and back with med ball

Set #5:

3 exercises, 1:00 each, no rest in between complete 3x

#1 Basic Crunch

#2 Cross Over Crunch (on back bring r hand to l toe then L hand to R toe)

#3 Full Situps with Grey Med ball 10lbs

-after you complete that 3x school and back with med ball

Workout w KB, Boxing and Yoga Mat

-You need a 15lb KB, Boxing Gloves, and Mat

Set 1: go through this 2x

Push-ups on Mat x20

Plank to Pushup R x20 Lx20

Mountain Climbers x100

Quick Bike x100

Full Sit-Up x20

Quick Bike x100

Set #2: go through this 2x

Squat and Press KB x20

Alternating Reverse Lunge and Press KB x40

Swoop Lunge R x20 L x20

Walking Skaters w KB at Chest x30

Set 3: go through this 3x

Rapid Fire x50

Explosions x20

Squatted Rapid Fire x50

Low Pulsing Squats x30

Squatted Hooks x50

2 Down 2 up x100

Set #4: go through this 2x

Flurries x100

Plank Taps x50

1-2-3-2 x100 (each punch is 1)

Rapid Fire x100

Froggers x30 (do them!!!)

2 down 2 up x100

Set #5: go through this twice

Basic Crunch x30

Butt Ups x30

Turtle R x30 L x30

Bike Bike Butt up x20