HEALTHY SNACKS FOR ALL

Snacks are a normal part of any healthy diet.  If you have children you need to be a role model for them in what you put in your mouth and how you exercise your body.  When you stock your shelves be sure to put healthy snacks on the lower shelves of the pantry and fridge for your children to reach.  Definitely make sure the snacks are lower in fats, sugars, and salt.

Here are some healthy snack ideas for you:

* low sugar ready to eat cereals
* whole grain crackers, graham crackers, and bread
* popcorn (make sure this is not a choking hazard for too small of children)
* peanut butter spread thin on bread or crackers (make sure your child is not allergic)
* veggies with low fat dip (some are choking hazards for small children)
* hard cooked eggs
* bean dip spread thin on crackers
* canned or fresh fruit chunks (grapes: can be choking hazard for small children)
* 100% fruit juice (1/2-2/3 cup per day)
* cheese (slices or strings)
* low fat yogurt
* cooked veggies
* small muffins
* small bagels
* fat free or 1% milk
* pudding
* cottage cheese with fruit chunks
* luncheon meat (rolled) or small pieces of cooked meat (make be a choking hazard for small children)

SOME SMALL TRIVIA FUN QUESTIONS ~~~

1) What is a better snack choice in each pair?  
     a) potato or french fries
     b) peach or pie
     c) frozen yogurt or dark chocolate bar

How are you doing on those December workout challenges or the Advent challenges?  
They are all very good workouts that work all areas of your body.  If you have not tried one or all you still have time or just start now and continue through January, where we all may need extra assistance from those holiday meals and drinks we enjoy. 

ADVENT SEASON WORKOUT

Advent season has started last week and what is more fun than doing a fun, healthy workout during the season.  I did this workout last Advent season (2014) and LOVED it and I am doing it again this Advent season.  Even the burpees exercises are fun!! I know how few people like doing those.  Enjoy and happy working out! 

 

SLOW COOKER GARDEN CHICKEN

Here is a eating clean new recipe to try for anyone who would like to try it.  It serves about 4. 

INGREDIENTS:
4 boneless chicken breasts 
1 Tbsp olive oil
Mrs. Dash garlic and herb seasoning, to taste
1 bell pepper, cut into chunks
1/2 onion, sliced
4 rubs celery, coarsely chopped 
1 cup baby carrots
1/2 head cabbage, cut into chunks (I used broccoli instead and it was still good.)
1 cup vegetable broth

DIRECTIONS:
1) Rub chicken with olive oil and place in the bottom of slow cooker (crock pot) and sprinkle with seasoning.
2) Place veggies on top of chicken (cabbage or broccoli, whichever you choose, on top) and sprinkle with seasoning.
3) Pour broth over the top.
4) Cook on LOW for 6 hours or HIGH for 3-4 hours. 
5) Serve on top of brown rice or with a baked potato on the side.

ENJOY!

HEALTHY TIPS ON VEGETABLES

Have you ever wondered if you don't have any fresh vegetables in your refrigerator or don't have time to prep and cook them what do you do?  Well before you grab for unhealthy eats, Target stores or Aldi stores have frozen fresh cut vegetables for about $1.00 or $.99.  Just make sure you don't grab the vegetables that have fatty or creamy sauces.  Eat away......

DECEMBER FIT CHALLENGE

The holidays are tough for many, so why not join me and continue our fit and trim before they start.  This starts TODAY, December 1 with stating your goals you want to accomplish this month of Christmas.  

My fitness goal(s) is to continue staying fit and eating healthy, BUT trying hard not to grab those extra SWEETS all the time.  Sometimes I just want grab them even though I do not need them.  One of my weaknesses.  

SQUATS

Who doesn't love doing squats, jumping jacks, crunches, lunges, etc?  Well I have a December challenge for you.  I am going to be doing this challenge as well.  So why don't you join me in doing 25 times(X) workout! 

HEALTHY TIP......

Sorry for the breaks in posts, I have been on vacation.  Now that I am back I will share with you a tip on how to stay healthy and still workout while on vacation, so you don't have to feel guilty that you didn't do anything while away.

Yes, it is alright to still splurge while on vacation, but TRY not to go overboard.  If you eat out, eat at someone's house, or cook meals on vacation still try to choose foods that are more healthier for you rather than all the sweets and breads.  I know you can do it! We would eat out and I would grab a salad, but I made sure that my salad was not covered with tons of calorie items and stuff that I would regret later.  We did a road trip vacation so I had packed some meals and snacks and only the healthier treats and meals.  

As for a workout, if you going anyway that requires walking that is always a great one, especially places with stairs.  Always take the stairs versus the elevator.  Where we went our relatives had a huge backyard and it was snowing.  So I went out with my two boys and played and ran in the snow and we even did some shoveling (great for lifting and working your whole body).  Just make sure you bend with your legs so you don't hurt your back.  

So while on vacation you can STILL EAT HEALTHY FOODS and FIND A WORKOUT where ever you go.  THERE IS ALWAYS SOMETHING!! 

CRANBERRY PEAR SALAD

I think it is time for another eating clean delicious recipe for lunch or dinner time.  Cranberry Pear Salad is another one of my favorite salads.  So I am going to share the recipe with you.

Dressing:

(You can make your own or just use a favorite of yours.)
1/3 cup orange juice or apricot nectar
1/3 cup canola oil
2 tsp Dijon mustard
1/4 tsp salt
1/8 tsp pepper

Candied nuts:
2 Tbsp sugar
1/2 cup chopped walnuts or pecans

Salad: 
2 cups cubed cooked chicken (I use grilled chicken)
8 cups torn mixed salad grains
3 medium pears, chopped
1/2 cup dried cranberries 
3/4 cup crumbled blue cheese or feta cheese

For dressing, in a bowl, whisk together the first six ingredients; set aside.

For candied nuts, in a heavy skillet, melt sugar over medium heat, stirring constantly.  Add walnuts; stir to coat.  Remove from heat.

In a large salad bowl, combine greens, pears, and cranberries.  Drizzle with dressing. Add nuts and blue cheese; toss. 

Enjoy a yummy salad! 

EATING CLEAN

I just read a nice article about a young girl who was eating cleaning and it almost killed her.  I just want to put this straight. I eat clean but I don't obsessed over it.  My goal is to eat clean 80 / 20 of the time.  If you keep that in mind when you vacation or just at home then you should be alright.  That is the main goal as well as a start: 80% of the time eat clean.  If you have to go to the extreme of something it is really not worth it to jeopardize you own health.  

I like to eat clean 80 / 20 of the time, but I will eat clean more than 80% at times too.  But there are splurges I like to eat and I won't give up some of them.  I just exercise a little more when I indulge in these "sweets" and "goodies".  Also, I continue to raise an active, healthy family but don't want them to obsess over things too and go overboard.  

Here is the link to the article I read (and listened too):  

http://www.today.com/health/breaking-vegan-author-jordan-younger-confesses-dirty-secrets-clean-eating-t55086

A WORKOUT WITH A MIXTURE OF CARDIO, CORE, & STRENGTH

I just read a great article about wanting a trimmer waist.  You mainly have to do a combo of high intensity cardio, core, and strength exercises.  Here is the link to the article: 

https://blog.myfitnesspal.com/5-moves-for-a-trimmer-waist-without-a-single-sit-up/?user_id=58709581262397&alt_source=mfp&alt_medium=email&alt_campaign=workouts20151102&utm_source=mfp&utm_medium=email&utm_campaign=workouts20151102&mkt_tok=3RkMMJWWfF9wsRolu63BZKXonjHpfsX67ukkUKS%2BlMI%2F0ER3fOvrPUfGjI4CTMZlI%2BSLDwEYGJlv6SgFSrTFMblm0LgLXhM%3D

Just recently I had got off track of my morning workout routine and decided to do them in the evening.  Boy was a WRONG! I just became more exhausted and could barely get them in or skipped all together.  Just last week I decided to make a CHANGE and get more on my morning routine because not only I get it over for the day, but it makes me feels so much better and ready for the day (especially taking care of two preschoolers).  Morning workout routine is also an time for me to unwind and relax before I start my day.  Of course it is ME time too for that half hour.  That's the BEST time and what I love to do as well.  

So everyone decide on a time to do your workout routine, rather morning, afternoon, or evening, and it will DEFINITELY make you feel good the rest of the day or evening.  

HAPPY WORKOUT!!! 

PINEAPPLE CHICKEN SALAD WRAPS

I have a very healthy, clean eating, and delicious lunch recipe for you.  It is one of my favorites! 

INGREDIENTS:

2 1/2 cups cooked chicken breast, chopped
8 oz can Dole Crushed Pineapple in 100% juice, drained
1/4 cup roasted, slivered almonds
1/2 cup carrots, shredded
1/4 cup green onions, finely chopped
1/4 cup light mayonnaise
1/4 cup plain fat free Greek yogurt (I used the vanilla kind though)
1 Tbsp lite soy sauce
1/2 tsp garlic powder 
1/2 tsp salt
1/4 tsp black pepper
4 whole wheat wraps or tortillas (or you can use pita bread or lettuce too)

DIRECTIONS:

1) In a medium sized bowl, combine chopped chicken, pineapple, almonds, carrots, and green onions.  Toss to continue.
2) In a separate bowl, combine light mayonnaise, Greek yogurt, soy sauce, garlic powder, salt, and black pepper.  Whisk ingredients together.
3) Transfer mayo mixture to chicken mixture and stir well to combine all ingredients  
4) Add equal parts of chicken salad, about 1/3 cup, to the center of each flatbread.  Using clean hands, roll and fold each wrap tightly.  Serve immediately or refrigerate.

If you are not a pineapple lover, you can also use apples and grapes in this recipe.

ENJOY!!

NOVEMBER HEALTHY WORKOUT CHALLENGE

For those of us that ate some of our children's Halloween goodies or just candy in general.  I admit it I did and now I will work in November to make those candy calories vanish.  Here are some fit and trim November workout challenge that I will be doing.  Enjoy and happy exercising!! 

SPOOKY HALLOWEEN WORKOUTS

How many of you like to workout to some themed or fun, holiday workout?  If you are like me, then you like to switch it up and do FUN,  SILLY workout challenges.  For this Halloween, I have listed some cardio and strength training themed challenges.  

Feel free to have a little fun!! I know I will and of course burn those CALORIES off too! 

QUICK GO-TO HEALTHY SNACKS

Have you ever just wanted to grab a snack from the vendor machine just because it looked delicious even if it wasn't a healthy choice?  I know I used to think that.  Yum, I want that, but maybe I shouldn't because it is not a healthy choice.  

I have some healthy choice, quick to go snacks that are around 100 calories for you.  Check out the list below for a yummy treat! 

2/3 oz dark chocolate
2 cups (chopped) red peppers
1/2 cup edamame
2 Tbsp hummus with about 11 baby carrots
1 slice turkey breast with 1 slice Swiss cheese
15 red raspberries
2 Tbsp guacamole with 5 chips
1 medium (sliced) apple
2 1/2 cups watermelon
1 Tbsp peanut butter with 1 medium celery stick
1 1/2 oz part skim mozzarella & tomato slice
14 whole almonds
3 cups (popped) popcorn 
3 clementine oranges
1 cup (chopped) mango

 

PORTION SIZES

Remember when you eat your meals, it is ALWAYS about portion sizes and eating in moderation.  A helpful tip is to eat like 5-6 small meals each day instead of 3 big meals.  This diagram is a great help to assist you on portion sizes.  It is ALWAYS about eat your veggies, because they are good for you! So this saying is correct because MOST of your plate should be veggies.........

1/2 veggies, 1/4 protein, & 1/4 starch

 

CROCK POT TURKEY CHILI

Ingredients: 
2 medium onions, chopped
4 cloves garlic, minced
2 green bell peppers, chopped 
2 pounds lean ground turkey
2 (14 oz) cans pinto beans, drained (or cayenne beans)
1 (14 oz) can diced tomatoes, drained 
1 Tbsp dried oregano 
2 tsp cayenne pepper
1 tsp ground black pepper
2 tsp cumin
1 tsp salt
1 cup fat free, low sodium chicken broth
Optional toppings: 1 cup fat free sour cream or Greek yogurt, 1 cup non-fat cheddar cheese, grated, 2 Tbsp green onions, thinly sliced, or avocados, sliced or chunk.

Directions:
1) In large skillet, saute onions, garlic and bell peppers until soft.  
2) Brown the ground turkey and drain.
3) Transfer meat, cooked veggies, and canned veggies to the slow cooker crock pot.
4) Add oregano, cumin, cayenne pepper, black pepper, salt, and broth.  
5) Stir thoroughly.
6) Cover and cook on LOW for 7 hours or HIGH for 4 hours.  
7) Serve with a garnish of sour cream, cheddar cheese, and green onions. 
8) ENJOY! 

This recipe is really good chili too! My family loves it with crackers too!

SESAME CHICKEN WITH BROCCOLI AND BROWN RICE

Here is a delicious healthy, clean recipe that my family just loves to cook and eat!  It is a crock pot recipe too!  If you love Chinese take out then this is for you.  In my opinion, it is MUCH better than real Chinese take out.

Prep time: 10 minutes / Cook time: 4 or more hours

Ingredients: 
6 chicken breasts or tenderloins
1/2 onion, finely chopped
2 cloves of garlic, minced
1/2 cup honey
1/2 cup low sodium soy sauce
4 Tbsp tomato puree or paste
2 tsp sesame oil
3 tsp cornstarch
1/4 cup water
2 cups broccoli florets (chopped into bite-sized pieces)
Brown rice/quinoa
Optional: Toasted sesame seeds to sprinkle on top (we used sunflower seeds and still delicious)

Steps:
1) Place chicken breasts in the crock pot / slow cooker.
2) Combine onion, garlic, honey, soy sauce, tomato paste, and oil in a bowl, and pour over the chicken.
3) Cook on LOW for at least 4 hours (or 6 hours), turning occasionally to ensure breasts cook evenly.
4) 20 minutes before you want to serve, prepare rice/quinoa and remove the chicken from crock pot.
5) Combine cornstarch and water in a cup or small bowl, and add it to the remaining sauce in crock pot, turning the temperature to HIGH to allow sauce to thicken.  While it thickens up, shred the chicken with a fork in a separate bowl.
6) Add the shredded chicken back to the thickening sauce, turning the mixture occasionally.
7) In a skillet or frying pan, heat 1 tsp. sesame oil over medium high heat.  Stir fry the broccoli pieces until they turn a fresh rich green color.

Lay the broccoli over the rice/quinoa, and top with the chicken mixture.  Sprinkle with the sesame seeds.

Enjoy your meal!! 

 

FUN, QUICK WORKOUT

I have a fun, quick workout for anyone that doesn't have a lot of time due to busy schedules, like work, kids, etc.  It takes like 15 minutes and really works all parts of your body and muscles.  

It is a countdown of exercises from 100 count down to zero (all counting backwards by tens).  When I have a busy schedule this is my go to workout, along with either a walk or bike ride with my kids. 

 

REMEMBER NO MATTER WHAT KEEP PUSHING YOURSELF, DON'T QUIT!! YOU CAN DO IT!! 

HEALTHY EATING PROPORTIONS

When you want to start eating healthier, it is the best feeling and you feel great all over about what you put into your body! This is a diagram about portion sizes and it is a great guideline to follow.  Remember healthy eating is all about eating in moderation!  So why don't you join me and start the healthy eating path.  Come on and let's go......

"Chomp" into Healthy Eating!! I wanted to create this healthy eating blog to share with others about healthy eating, some healthy tips on diet and exercise, and eating clean.  I will be sharing some favorite recipes & pictures too.  My family and I (me, my husband and two sons) have been eating healthy and clean since fall 2013 and we feel great.  We started off slowly and each time we kept adding new things to our meals and fitness program to have a wider range of items we like to eat and staying fit.  The first thing is never consider yourself a failure.  Always think positive "you can do it!" and you will be successful. 

Healthy Eating Is Delicious & Fun!!!