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

Grilling Recipes

Great Grilling Recipes!

http://recipes.sparkpeople.com/curated.asp?curated=32&t=Grilling

Turkey Burger Recipes

Here are some great Turkey Burger recipes... Even your Husband and Kids will love!

http://www.sparkpeople.com/blog/blog.asp?post=7_better_turkey_burger_recipes

Healthy Meal Ideas

Healthy Meal Ideas! 

BREAKFAST: *Recipes available online

Tips: A protein packed meal at breakfast will fuel you for the day and will jump start your metabolism. Most important meal of the day! Eat something 30 min to 1 hour after waking up.

 -CEREAL: Kashi Go Lean, Multi-Grain Cheerios, Fiber One, Kashi Go Lean Crunch, Special K- Protein Plus 

-GRAB AND GO: 

1 cup Oatmeal (Add Splenda, protein powder, berries, or almonds for an extra boost)

Dannon Light and Fit Yogurt with ½ cup Kashi Go Lean Crunch and Blueberries on top

Frozen Fruit Cup *, Prepared Smoothis *, Egg Fritter *

-EGGS:

2 boiled egg whites, 2 egg whites scrambled with peppers and salsa, 2 scrambled egg whites on 1/2 english muffin

-BREAD: 

1 piece of wheat toast with reduced fat peanut butter or almond butter

1 whole grain english muffin

½ whole grain english muffin with 1 egg white and reduced fat cheese, Bran Muffin *

1 slice banana nut protein muffin *

FRUIT:

1 grapefruit, small apple or pear, 1 small apple with peanut butter, Frozen Fruit Cup *

Cottage Cheese and Fruit

BARS:

Pure Protein Bar, South Beach Diet Bar, Quest Bar

Pre-made Protein Shake: 

Myoplex lite shake, Pure protein shake

Snacks- * Recipes available online

-SWEET: 

Apple with reduced fat peanut butter,   

Pear, Grapes, Frozen Fruit (pack it for work and snack on it!)

Dannon Light and Fit Yogurt, Only 8 yogurt… Edgewood Creamery

Smoothie (gladiator from smoothie king), Cottage Cheese

-SALTY: 

1/4 cup hummus with Celery or Carrots, 3 pieces Kavli Crispy Thin (85 calories) 

15 Almonds, 100 Calorie bag of popcorn

1 cup unshelled Edamame, Reduced Fat Triscuit with light laughing cow cheese

4 Slices of deli turkey rolled up (can dip in spicy mustard)

½ can of tuna on 5 Reduced Fat Triscuit

1 Part Skim String Cheese, Quaker Rice Cake

LUNCH *Recipes available online

1 can chicken or tuna on a bed of mixed greens *see dressings below

Lettuce wrap with 5 pieces of low sodium deli turkey and spicy mustard

Open face sandwich(1 piece wheat bread w a piece of cheese and 6 pieces turkey)

Healthy Request Frozen Meal –see frozen meals below

South Beach diet frozen pizza

1 pkg of tuna (in a wrap, on 5 whole wheat crackers, 1 piece of bread, or Tuna Salad *

DINNER*Recipes available online

Salmon/Chicken/Shrimp Salad *,   Grilled Chicken with veggies

Steak Fajitas (no flour tortilla!)     

Chicken Catticatore (wheat pasta or no pasta) just veggies *

Western omelet (peppers,onions,mushrooms)  Chicken & Veggie Kabobs

Baked Fish ,  Tyson pork Tenderloin (lemon pepper or roasted garlic)

Grilled Shrimp, Shrimp/Chicken Fried Rice (with brown rice) with KIKKOMAN 

Taco salad with laura’s lean ground beef, Sliced Chicken over sautéed spinach

Chef Salad-with ham and turkey, egg whites, red. Fat cheese, mushrooms, green onions- 

GREAT MARINADES:

Light Italian Dressing, Low Sodium KIKKOMAN teriyaki, Greek Seasoning, Garlic Powder, Salt and Pepper, Low Sodium Dales, Lemon Garlic Marinade Low Sodium(Lowry’s), Light Asian Sesame Ginger Dressing (KRAFT), Garlic Pepper, Basalmic Vinegar (great on chicken)

GREAT DRESSINGS:

Light Italian Dressing, Light Newmans Own Basalmic Vinegar

Light Newmans Own Raspberry Walnut Dressing, Light Kraft Asian Sesame Dressing

Pomegranate Vinegar, Red Wine Vinegar (with basil and oregano) * no cals!!!

Basalmic Vinegar with Italian seasoning , Easy make ahead dressings *

GREAT DRINKS:Crystal Light, Lemon Water, Coffee with skim milk, Diet soda (one a day), Diet green tea, Sparkling Water

FROZEN MEALS:

Steam Fresh Veggies, Lean Cuisine-Grilled Chicken Primavera

Morning Star Spicy Black bean Burger, Kashi Go Lean- Five Cheese Pizza

Healthy Choice-Chicken and Veggies, Lean Cuisine- Grilled Salmon and veggies

SWEETS!!

Slim a bear 100 cal  Sandwiches

Only 8 yogurt- Edgewood creamery

Breyers no sugar added Ice Cream

Blue Bunny 100 calorie Vanilla Fudge Bar

Sugar Free Popsicle

Kashi Oatmeal Dark Chocolate Cookies

No Sugar added yogurt w blueberries

Clean Eating

http://www.sparkpeople.com/blog/blog.asp?post=clean_eating_101_healthier_eating_made_easy

Healthy Summer Recipes!

Healthy Summer Recipes http://www.sparkpeople.com/resource/nutrition_articles.asp?id=778