DIY Smoothie

Hello Beautiful Ones,

I love smoothies!
I want to mix it up and give you guys variety in your diet. If you are following Hair Kitty Kitty's meal plan, where it says protein shake, you can try this recipe... Enjoy!

CHOCOLATE THUNDER SMOOTHIE

• 1 Tbsp of Plain Greek Yogurt
• 1 Cup of Fat Free Milk (Skim Milk)
• 1 Scoop of Chocolate Whey Protein Powder at least 20 grams of protein per serving
• 4 Ice Cubes
• 1/2 Bag of Yoplait Chocolate Banana Smoothie Mix

Place all ingredients in a blender and blend until smooth. Makes 2 servings. Serve immediately.

It tastes as good as a Wendy's Chocolate Frosty MINUS the high-fat content!!

It's great after a strength training workout!
You can drink as a snack, or drink as a quick & easy meal!

Each serving: About 270 calories, 30 g protein, Carbs 24 g, Fat: 2g; Saturated Fat: 0 g, Sodium 220 mg; Fiber 5 g

Healthy Delights

Hello Beautiful Ones,

Who said eating healthy has to be boring? You do not have to eat the same foods every week. Switch it up. Tap into your creative side and slim down by cooking delicious, healthy meals.

Recipe of the Week:

Honey Soy Grilled Salmon with Edamame

Prep: 20 Minutes       Cook: 8 minutes     Makes: 4 servings

• 1/4 cup packed cilantro leaves
• 2 scallions
• 2 teaspoons vegetable oil
• 1 teaspoon grated ginger
• Kosher salt and freshly ground pepper
• 4 center cut skin-on wild salmon fillets, about 6 ounces each
• 2 teaspoons fresh lime juice
• 2 teaspoons low-sodium soy sauce
• 2 teaspoons honey
• 1/4 teaspoon black sesame seeds
• 1 1/3 cups cooked edamame
• Lime wedges, optional garnish

1. Preheat the grill over medium-high direct heat. Oil the grill grates. Finely chop the cilantro and scallion and mix in the oil and ginger. Season with salt and pepper.
2. Cut two 3-inch long slits through the skin lengthwise on the bottom of the salmon fillets, going about halfway into the salmon. Evenly stuff the slits with the herb mixture. Season the fish with salt and pepper.
3. Stir together the lime juice, soy and honey until smooth. Place the salmon, skin side up, on the grill and cook until well marked, 3 to 4 minutes. Turn the salmon and continue to cook, brushing the tops with the sauce, until the fish is cooked through, about another 3 to 4 minutes. Transfer to a serving plate and sprinkle the tops with the sesame seeds. Serve with edamame and lime wedges.
4. Broiler directions: Position an oven rack so that a baking sheet set on the rack is about 4-inches below the heat source. Preheat the broiler. Prepare the salmon as above and place the fillets, skin down, on a foil lined baking sheet coated with cooking spray. Broil, basting 3 to 4 times with the sauce, until just cooked through, about 6 to 7 minutes.

Each Serving: Calories 345; Total Fat 15g (Sat Fat 1.8g, Mono Fat 4.1g, Poly Fat 5.8g) ; Protein 39g; Carb 10g; Fiber 3g; Cholesterol 93.5mg; Sodium 306mg

Recipe and Photo Credit:
Copyright 2010 Television Food Network, G.P. All rights reserved
http://www.foodnetwork.com/recipes/food-network-kitchens/honey-soy-grilled-salmon-with-edamame-recipe/index.html

Healthy Delights

Hello Beautiful Ones,

Who said eating healthy has to be boring? You do not have to eat the same foods every week. Switch it up. Tap into your creative side and slim down by cooking delicious, healthy meals.

Recipe of the Week:

Grilled Summer Squash and Chicken

Prep: 15 Minutes plus marinating      Grill: 10 Minutes    

Makes: 4 Servings

• 1 Lemon
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon coarsely ground black pepper
• 4 medium skinless, boneless chicken thighs (1 1/4 pounds)
• 4 medium yellow summer squash and/or zucchini (6 ounces each), each cut lengthwise into 4 wedges
• 1/4 cup snipped fresh chives
• Grilled lemon slices

1. From lemon, grate 1 tablespoon peel and squeeze tablespoons juice. In medium bowl, whisk together lemon peel and juice, oil, salt, and pepper; transfer 2 tablespoons to cup and set aside.
2. Add chicken to bowl with lemon-juice marinade; cover and let stand 15 minutes at room temperature or 30 minutes in the refrigerator.
3. Meanwhile, prepare charcoal fire or preheat gas grill for covered direct grilling over medium heat.
4. Discard chicken marinade. Place chicken and squash on hot grill rack. Cover grill and cook chicken and squash until juices run clear when thickest part of thigh is pierced with tip of knife and squash is tender and browned, 10 to 12 minutes, turning chicken and squash over once and removing pieces as they are done.
5. Transfer chicken and squash to cutting board. Cut chicken into 1-inch-wide strips; cut each squash wedge crosswise in half.
6. To serve, on large platter, toss squash with reserved lemon-juice marinade, then toss with chicken and sprinkle with chives. Serve with grilled lemon slices.

Each serving: About 208 calories, 30 g protein, 6 g carbohydrate, 7 g total fat (2 g saturated), 2 g fiber, 118 mg cholesterol, 235 mg sodium.



Recipe and Photo Credit:
goodhousekeeping.com

Healthy Delights

Hello Beautiful Ones,

Who said eating healthy has to be boring? You do not have to eat the same foods every week. Switch it up. Tap into your creative side and slim down by cooking delicious, healthy meals.

Recipe of the Week:

Spiced Grilled Turkey Breast with Peach Salsa

Prep: 35 Minutes plus brining and standing       Grill: 25 Minutes    

Makes: 12 Servings

Brinded Turkey

• 3/4 cup sugar
• 1/4 cup kosher salt
• 2 tablespoons cracked black pepper
• 2 tablespoons ground ginger
• 1 tablespoon ground cinnamon
• 1 whole boneless turkey breast (4 pounds), skin removed and breast cut in half
• 4 garlic cloves, crushed with side if chef's knife 

Honey Glaze

• 2 tablespoons honey
• 2 tablespoons Dijon mustard
• 1 chipotle chile in adobo, minced
• 1 teaspoon balsamic vinegar

Peach Salsa

• 3 pounds ripe peaches, peeled, pitted, and cut into 1/2-inch dice
• 1 green onion, finely chopped
• 2 tablespoons fresh lime juice
• 1 small hot red pepper (such as cayenne), seeded and minced
• 1/2 teaspoon salt

1. Prepare Brined Turkey: In 2-quart saucepan, heat sugar, salt, pepper, ginger, cinnamon, and 1 cup water to boiling over high heat. Reduce heat to low; simmer 2 minutes. Remove saucepan from heat; stir in 3 cups ice water.
2. Place turkey breast in large self-sealing plastic bag; add brine and garlic. Seal bag, pressing out excess air. Place bag in bowl and refrigerate 24 hours,turning over occasionally.
3. Prepare charcoal fire or gas grill for covered direct grilling over medium heat.
4. While grill heats, prepare Honey Glaze: In small bowl, stir honey, mustard, chipotle, and vinegar until blended; set aside.
5. Remove turkey from bag; discard brine and garlic. With paper towel, pat turkey dry and brush off most of pepper. With long-handled basting brush, oil grill rack. Place turkey on hot rack. Cover grill and cook turkey, turning over once, 20 minutes. Brush turkey with glaze and cook, brushing and turning frequently, 5 to minutes longer (depending on thickness of breast), until temperature on meat thermometer inserted into thickest part of breast reached 165 degrees Fahrenheit. (Internal temperature will rise 5 degrees Fahrenheit upon standing). Place turkey on cutting board and let rest 10 minutes to set juices for easier slicing.
6. While turkey rests, prepare Peach Salsa: In medium bowl, stir peaches, green onion, lime juice, hot red pepper. and salt until mixed. Makes about 4 cups.
7. Serve turkey hot, or cover and refrigerate to serve cold. Arrange sliced turkey and salsa on platter.

Each Serving Turkey: About 172 calories, 35 g protein, 3 g carbohydrate, 1 g total fat (0 g saturated), 0 g fiber, 89 mg cholesterol, 394 mg sodium.

Each 1/2 Cup Salsa: About 46 calories, 1 g protein, 11 g carbohydrate, 0 g total fat, 2 g fiber, 0 mg cholesterol, 97 mg sodium.


Recipe and photo credit:
http://www.goodhousekeeping.com/recipefinder/spiced-grilled-turkey-breast-1223

 

A Guide to Running: A Runner's Diet

Hello Beautiful Ones,

I hope you all have been training hard! The food you eat is just as important, if not more important, than training. What you put into your body will determine a lot: strength, endurance, and overall performance on and off the track. I like show you the best minimally processed foods for runners:

Sweet PotatoesA highly nutritious source of carbohydrate. It’s packed with beta-carotene and potassium which both promote recovery. Also contains manganese which may improve performance since it is essential for healthy muscle function.

Eggs
Convenient  form of protein that contains all the amino acids the body needs to rebuild the muscle that is broken down during exercise.

Black beans
Powerful trio of fiber rich carbs, protein and antioxidants. Carbs fuel your run, while protein and antioxidants promote muscle recovery.

Salmon
Provides omega-3 fats which counteract inflammation and promote recovery.

Berries
Studies have shown that the high amounts of  antioxidants and vitamins in berries  help stave off soreness after a hard workout.

Yogurt
Great source of protein and a high dose of calcium to keep stress fractures at bay. Bonus: may promote fat loss, especially in the tummy area.

Bananas
Perfect pre-run, high carb snack, straight from nature. High in potassium which is important in balancing electrolytes and may protect you from getting leg cramps.

Lean beef
Runners have a higher blood volume than most which makes their their iron stores deplete faster. The body also loses iron through sweating. Iron deficiency = zero energy to run. Keep your levels up by eating lean beef, one of the best sources of complete iron. Whenever possible, choose organic, grass fed beef for the most nutritional bang for your bite.

Almond butter
Spread on toast or veggies for perfect combo of carb, protein and healthy fats. Bonus: Almonds are high in Vitamin E which studies have shown help prevent muscle soreness.

Quinoa
It’s a healthy carbohydrate that also provides muscle building protein. Not only that, but it also contains the 8 amino acids that the body requires to put that protein to good use.

Coffee
Studies have shown that caffeine boosts performance, endurance and recovery. In the form of black coffee you’ll also get a nearly calorie free dose of powerful antioxidants.

Source: http://theruniverse.com/2012/05/best-foods/

Week Five (Beginners):

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
34-36 Minutes of Walk/Run Intervals Alternate: Speed Walk  8 minutes Lightly Jog: 9-10 minutes ·  ABS Workout	10 Minute Cardio Warm-Up Lower Body Strength Training Workout: Quads, Glutes, Calves and/or Hamstrings	36-40 Minutes of Walk/Run Intervals Alternate: Speed Walk  8 minutes Jog: 10-12 minutes ·  ABS Workout	Do at least 10 minutes of stretching	38-40 Minutes of Walk/Run Intervals Alternate: Speed Walk  8 minutes Jog: 11-12 minutes ·  ABS Workout	10 Minute Cardio Warm-Up Upper Body Strength Training Workout: Biceps, Triceps, Shoulders, and Abs	Off

Good luck on your journey to optimal health!

Luv,

Hair Kitty Kitty

Healthy Delights

Hello Beautiful Ones,

Who said eating healthy has to be boring? You do not have to eat the same foods every week. Switch it up. Tap into your creative side and slim down by cooking delicious, healthy meals.

Recipe of the Week:

Shrimp and Scallop Kabobs

Prep: 35 Minutes       Cook: 6 Minutes    Makes: 6 Servings

• 12 ounces large sea scallops (or large bay scallops)
• 1 pound large shrimp, shelled and deveined, leaving tail part of the shell on if you like
• 3 tablespoons reduced-sodium soy sauce (such as Kikkoman or La Choy Lite)
• 3 tablespoons seasoned rice vinegar
• 1 tablespoon Asian sesame oil
• 2 tablespoons grated peeled fresh ginger
• 2 garlic cloves, crushed with garlic press
• 1 tablespoon brown sugar
• 1 bunch green onions, cut on diagonal into 3-inch pieces
• 12 cherry tomatoes
• 6 long metal skewers

1. Prepare charcoal fire or preheat gas grill foe covered direct grilling over medium heat.
2. Pull off and discard tough crescent-shaped muscle from each scallop. Pat scallops and shrimp dry with paper towels. In large bowl, combine soy sauce, vinegar, sesame oil, ginger, garlic, and brown sugar. Add shrimp and scallops, tossing to coat.
3. Alternately thread shrimp, scallops, green-onion pieces, and cherry tomatoes onto skewers. Place skewers on hot grill rack and cook, turning skewers occasionally, until shrimp and scallops are just opaque throughout, 6 to 8 minutes.

Each serving: About 149 calories, 24 g protein, 6 g carbohydrate, 3 g total fat (0 g saturated), 1 g fiber, 122 mg cholesterol, 332 mg sodium.

 

 

Recipe: goodhousekeeping.com

Healthy Delights

Hello Beautiful Ones,

Who said eating healthy has to be boring? You do not have to eat the same foods every week. Switch it up. Tap into your creative side and slim down by cooking delicious, healthy meals.

Recipe of the Week:

Herbed Broccoli & Shrimp Omelet

Prep: 20 Minutes       Cook: 20 Minutes    Makes: 2 Servings

• 4 eggs
• 1/2 tsp salt
• 1/4 dried marjoram
• 1/8 tsp pepper
• 2 Tbsp olive oil
• 1 cup chopped, cooked broccoli
• 1 Tbsp chopped fresh parsley
• 1/8 tsp Garlic powder
• 10 uncooked small shrimp, peeled and deveined

1. Season shrimp with garlic powder and pepper. In a large nonstick skillet, saute shrimp in hot oil using medium heat for 2-3 minutes or until shrimp turn pink. Remove and keep warm.
2. In a medium bowl, beat eggs with salt, marjoram, and pepper.
3. Add eggs and broccoli to skillet. Cook until nearly set lifting up cooked edges to let uncooked egg flow underneath.
4. Quickly spoon shrimp onto half on the omelet and fold.
5. Flip omelet,; cook until golden brown. Halve and divide between 2 plates. (Or make 2 omelets; fold each in half, then flip to finish cooking). Sprinkle with parsley.

Each serving: 350 cal, 7 g carbs, 30 g protein, 19 g fat, 370 mg chol, 760 mg sodium, 3 g fiber

*Can eat with whole wheat/ whole grain toast and fruit (changes the nutritional values).
*Recipe and photo credit: dashrecipes.com

Healthy Delights

Hello Beautiful Ones,

Who said eating healthy has to be boring? You do not have to eat the same foods every week. Switch it up. Tap into your creative side and slim down by cooking delicious, healthy meals.

Recipe of the Week:
Tangerine Beef Stir-Fry

Prep: 20 Minutes       Cook: 15 Minutes    Makes: 4 Servings

• 2 to 3 tangerines (1 1/2 pounds)
• 1/4 cup dry sherry
• 2 tablespoons hoisin sauce
• 2 tablespoon cornstarch
• 2 tablespoons soy sauce
• 1 beef flank steak (1 pound), trimmed of fat and cut crosswise into 1/8-inch-thick slices
• 5 teaspoons canola oil
• 1 bag (12 ounces) broccoli florets
• 1 medium red pepper, thinly sliced
• 1 tablespoon grated peeled fresh ginger

1. From 1 tangerine, with vegetable peeler, remove peel. With small knife, remove and white pith from from peel; slice peel very thinly and set aside. Squeeze 1/2 cup juice from tangerines. Combine juice sherry, and hoisin sauce in a small bowl; set aside. In medium bowl, stir to combine cornstarch and soy sauce. Add steak and stir to steak; set aside.
2. In nonstick 12-inch skillet, heat 1 teaspoon oil over medium-high heat until very hot. Add broccoli, red pepper, ginger, and tangerine peel and cook, stirring, until vegetables are tender-crisp, 3 minutes. Transfer to large bowl.
3. In same skillet, heat 2 teaspoons oil over medium-high heat; add half of beef and cook, stirring, until lightly browned, 2 minutes. Transfer to bowl with broccoli mixture. Repeat with remaining 2 teaspoons oil and remaining beef.
4. Add juice mixture to skillet and heat to boiling; boil 1 minute. Return vegetables and beef to skillet; heat through.

Each serving: About 368 calories, 30 g protein, 31 g carbohydrate, 14 g total fat (4 g saturated), 3 g fiber, 48 mg cholesterol, 500 mg sodium.




Recipe: Good Housekeeping
Photo Credit: moveeatlivewell.blogspot.com

A Quick & Easy Resturant Menu Guide

Hello Beautiful Ones,

Need help when dining out? Check this out:

Healthy Delights

Hello Beautiful Ones,

Who said eating healthy has to be boring? You do not have to eat the same foods every week. Switch it up. Tap into your creative side and slim down by cooking delicious, healthy meals.

Recipe of the Week:

Multigrain Pancakes

Prep: 10 Minutes       Cook: 3 minutes per batch       Makes: 12 pancakes or 6 Servings

• 2/3 cup whole-wheat flour
• 1/3 cup all-purpose flour
• 1/3 cup oat bran
• 2 tablespoons sugar
• 2 1/2 teaspoons baking powder
• 1/2 teaspoon salt
• 1 1/4 cups nonfat (skim) milk
• 3 tablespoons margarine or butter, melted
• 1 large egg, lightly beaten
• Canola oil, for brushing pan

1. In large bowl, combine whole-wheat and all purpose flours, oat bran, sugar, baking powder, and salt. Add milk, melted margarine, and egg; stir just until flour mixture is moistened (batter will be lumpy).
2. Heat griddle or 12-inch skillet over medium heat until drop of water sizzles; brush lightly with oil. Pour batter by scant 1/4 cups onto hot griddle, making a few pancakes at a time. Cook until tops are bubbly, some bubbles burst, and edges look dry. With wide spatula, turn and cook until underside is golden. Transfer to platter; keep warm.
3. Repeat with remaining batter, brushing griddle with more oil if necessary.

Each serving (About 2 pancakes): About 197 calories, 6 g protein, 26 g carbohydrate, 9 g total fat (1 g saturated), 3 g fiber, 36 mg cholesterol, 431 mg sodium.

*Can add fresh fruit
*Vegetarian-Friendly Dish

Recipe: Good Housekeeping
Photo credit: crumblycookie.net