Wednesday, May 26, 2010

Simple, Delicious and Low-Caloric Marinades

Chicken Marinade (Skinless, boneless)

Zesty "Light" Italian Dressing (use depending on how much chicken you are preparing)
1/3 c. Sprite Zero
-Mix dressing with herbs in a bag and place chicken in mixture. You can marinate up to 3-4 hours, or over night. Depending on how much time you have. The longer you marinate, the more tender the chicken is.

Fish Marinade (Salmon)
3 Tbls. of Soy Sauce
1 Tbls. of Honey
Salt and Pepper to taste
-Mix together in a bowl. Broil the fish (Salmon) for 3 minutes in a foiled pan, then poor the mixture over the fish and broil for another 3-5 minutes.

Steak Marinade (new york sirloin)
1/4 tbls. of Extra Virgin Olive Oil
1/4 Soy Sauce (LOW SODIUM!)
3 tbls. of Montreal Steak Seasoning
-Mix the olive oil and soy sauce together, and place steak on sauce. Shake on the Montreal Seasoning and refrigerate for half an hour. Turn over steak and shake on Montreal on the other side as well. Marinate for another half an hour then turn. Only shake on seasoning once on each side, but turn every half hour for 2 hours. It comes out perfectly tender and marinated.

Thursday, May 20, 2010

Love Your Body

Sometimes our worst enemy isn't the girl with the perfect body next door, or your spouse that pressures you into exercising, it's our own self. I know, it sounds a little cheesy but it really is true. We beat ourselves up more than anyone around us. It's not about the numbers on the scale, or the size of jeans we manage to squeeze into, it's all about how we feel. There is nothing more refreshing than feeling good and confident no matter how you look on the outside.

I came across a must read article that yes, might be a little on the cheesy side (i can't help but use that word again) but absolutely worth reading and thinking about.

Click HERE to read more about how to feel great about our bodies with swim suit season just around the corner!
Thanks to webmd and Pamela Peeke for the article.

Thursday, May 13, 2010

The Perfect Breakfast

Thank goodness for those people who are so disciplined with their eating, and know how to take good care of themselves. They always have such incredible recipes....and bodies for that matter:).

Organic, Vegan, Vegetarian, Raw, and all Natural are not just fads. To some people these ways of eating are a way of life. The only way they get by. I'm sure if everyone was capable (or disciplined) of eating these ways, we would all be a lot healthier. But, since we lose control sometimes like the average human does, it is still nice to get recipes from these ways of eating and throw them in our menu once in awhile.
I have a friend (woman from my old neighborhood) that might be one of the healthiest eaters I've come across. She passed along a breakfast cereal recipe that literally might be one of the healthiest things I've put into my body. Although she has another name for this home-made cereal, I'm calling it the perfect breakfast, because to me it just might be.

I wanted everyone in on this hearty delight so we can all jump-start our day with a great feeling knowing we are eating healthy, and a good taste in our mouths!

Wheat Bran Cereal (The Perfect Breakfast)
1 1/2 tsp. Cinnamon
1/2 c. Oatmeal
2 c. Wheat Brad
2 tbls. Ground Flax Seed
1 tbls. Whole Flax Seed (for texture)
1 scoop of Protein Powder (optional-i never use protein powder)
3 Egg Whites
-Bring 2 1/2 cups of water with cinnamon to a boil. Add Oats and Wheat Bran, reduce to simmer. Cover and let cook for 2-3 minutes. Add Egg Whites and stir to mix. Remove from heat and let cool for 5 minutes. Add Flax and Protein Powder if used.

*TIP: If you grind your own flax seed, it's good to eat it as soon as possible. Flaxseed is pretty delicate and starts losing it's nutrients pretty fast after grinding it.
P.s. How have the menu's been treating everyone? I would love to know!

Monday, May 10, 2010

Underestimated Powerhouse Foods

What makes a food "super"? If you believe what you see in the grocery story, superfoods are everywhere these days-goji berries, acai juice, wheatgrass, seaweed-many of them exotic ingredients pitched with promises of weightloss, smoother skin, an energy boost, or even a healthier heart. But despite the marketing, there's little to no proof that the food fad of the moment will improve your health. Most people will do best with a diet that derives nutrients from a variety of whole food sources.

Still, there are some foods that deserve the superlative treatment because they have been scientifically show to contain high amounts of the good stuff-like vitamins, minerals, and proteins. The following 5 are all proven sources of nutrients your body needs, no gimmicky mumbo jumbo required:).

why they're worth it-
Beets are high in vitamin C and folate. Plus, they're a great source of the antioxident lipoic acid. "Recent research shows it can be helpful in healing nerve damage in people with diabetes, " says Salge-Blake.

why they're worth it-
Salmon contains heart-healthy omega-3 fatty acids. "You want to be having 2 fish meals per week because that's going to lower your risk for heart disease, " says Salge-blake. Salmon is also high in protein, so they're great add-on to veggie-heavy dishes. (Tuna and Sardines have the same benefits and are both just as healthy for the times salmon is too high in cost.)

why they're worth it-
Brussels sprouts are low in sodium and cholesterol free. "They are a good source of fiber, " says Salge-blake. "And we also have some studies to show vegetables in the cruciferous family have phytochemicals [plat compounds that have protective health benefits] in them."

why they're worth it-
Pumpkin seeds are a good souce of fiber, vitamin K, and iron. Plus, they're loaded with protein, so they're perfect addition to vegetarian dishes. "This could be a good way to having a meatless meal", says Salge-Blake.

why it's worth it-
Like it's cousin broccoli, kale is packed with vitamin C. (2 cups have twice as much vitamin C as a medium sized orange.) It's also a good source of vitamin A (beta carotene), calcium, and potassium, which has been shown to lower high blood pressure.

Recipes that include the super foods

Roasted Brussels Sprouts with Apples and Pinenuts
serves 4
1 pound Brussels sprouts
3 tablespoons olive oil
3 tablespoons balsamic vinegar
3 tablespoons honey (reduced sugar honey)
Salt and pepper, to taste
3 apples (see list), cored, peeled, and cut into 1-inch pieces
1/3 cup pine nuts, toasted
1. Set the oven at 450 degrees. Have on hand a 9-by-13-inch baking dish.
2. Peel outer leaves from Brussels sprouts, cut off the ends, and quarter each sprout. Place sprouts in the dish and sprinkle with oil, vinegar, honey, salt, and pepper. Toss to combine.
3. Roast the Brussels sprouts for 20 minutes. Stir well.
4. Add the apples and nuts. Stir again. Continue roasting for 10 minutes or until the sprouts are tender.

Roasted Beets and Sauteed Beet Greens
serves 4
1 bunch beets with greens
1/4 cup olive oil, divided
2 cloves garlic, minced
2 tablespoons chopped onion (optional)
salt and pepper to taste
1 tablespoon red wine vinegar (optional)
Preheat the oven to 350 degrees (175 degrees C). Wash the beets thoroughly, leaving the skins on, and remove the greens. Rinse greens, removing any large stems, and set aside. Place the beets in a small baking dish or roasting pan, and toss with 2 tablespoons of olive oil. If you wish to peel the beets, it is easier to do so once they have been roasted.
Cover, and bake for 45 to 60 minutes, or until a knife can slide easily through the largest beet.
When the roasted beets are almost done, heat the remaining 2 tablespoons olive oil in a skillet over medium-low heat. Add the garlic and onion, and cook for a minute. Tear the beet greens into 2 to 3 inch pieces, and add them to the skillet. Cook and stir until greens are wilted and tender. Season with salt and pepper. Serve the greens as is, and the roasted beets sliced with either red-wine vinegar, or butter and salt and pepper.

(Information source-DiabeticForecast, Dr. Tracy Neithercott, and

Friday, May 7, 2010

Soothing Smoothie

Being Type 1 Diabetic, I'm always trying to think of ways to fix my sugar cravings when I get them. I figured this isn't just something diabetics have to work at, I'm sure every woman deals with his daily as well.

For me, it's taken about 2 years to think of something that is not only extremely healthy, but fix's my sugar cravings perfectly! Not to mention it's outrageously easy. I'm not a fan of those intense recipes that call for everything you don't buy on a regular basis because of the price. After drinking this smoothie nightly, I literally have not had any sugar cravings. I can't tell you how thrilled I am about it.

So, I've put together a quick smoothie, that suprised me with the benefits. And, fortunately my blood sugars are always regulated after. I'm sure it's because of the fiber from all the fruits and flaxseed. Flaxseed is loaded with Omega 3's, antioxidents, and fiber-it's very very healthy for you. So you'll find me and Brad sipping down a good smoothie at nights before bed.

The best time I would recommend drinking this smoothie is right after a good workout!

Soothing Smoothie
4 Strawberries (don't cut off the stems, extra fiber and nutrients-you never taste them)
1 Banana
1 cup of mix berries (blueberries, raspberries, blackberries)
1 1/2 cup of Spinach
4 tablespoons of Flaxseed Meal (always make sure to buy the grinded)
1/4 cup of either 1% milk or water
1 spoonful of Splenda (optional)

(Flaxseed at Winco is ridiculously cheap, and we usually buy a small bag of frozen mixed berries at Smith's-it's the closest grocery store to us. The mixed berries are usually expensive, so if you can find them cheap that's fantastic.)