To Booze Or Not To Booze

As I’m making plans for the weekend and the summer, the thought thats burning in my mind is always “How am I going to stick to my diet with ______ coming up?” This is something I struggle with a lot. Although I enjoy an occasional glass of wine when I’m out to dinner with friends, it’s hard for me to justify the empty calories, and it’s hard for me to deal with the guilt that follows after a few drinks. However, I’ve come up with some easy tips for sticking to your fitness plan and how to indulge responsibly!

Here are my Top 5 Tips for dealing with the ultimate question- to booze or not to booze, and tips to sticking to your fitness goals when a social occasion comes up!

 

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  1. Make a Mocktail – I love mixing some fresh fruit, herbs and sparkling water for a refreshing and low calorie mocktail. I do this a lot at social occasions when I want to feel like I’m drinking and not have a sugar hangover the next day.
  2.  Choose Your Mixers Wisely – Eliminate sodas and sugary mixers; choose something low calorie. Flavored sparkling water is my favorite! Again, if you want to drink, clear alcohol is the better choice. Vodka + Soda = Skinny Girl Drink. Muddle some fresh mint and add cucumbers and lemon slices for freshness and flavor. Red wine has health benefits when consumed in moderation, however is more caloric than other alternatives. If you’re craving a margarita, opt for soda water and a squeeze of citrus to eliminate excess sugars and calories.
  3. Stick To A Two Drink Maximum and Hydrate, Hydrate, Hydrate! – Moderation is key here. Stick to a two drink maximum that fits into your allowed calorie limit for the day and drink water in between. Drinking goes right to my head these days, so to eliminate the headaches and grogginess the next day I make sure I have plenty of water, especially before going to sleep.
  4. Eat Before – I know that when I start feeling a little tipsy I want something to snack on, and most likely all of my inhibitions about healthy eating have gone out the window and I start preaching “treat yo’self!” To avoid this, I like to have healthy snacks handy and eat before I start drinking. I’m particularly craving sugar snap peas and tatziki at the moment 🙂
  5. Just Say No – If you don’t want to drink, who cares. There are plenty of other activities and fun to be had without alcohol! If your friends don’t understand this, find better friends! Life is too short not to live your best, healthiest life. If you’ve got goals, stick to them! Everyone will be jealous of your bikini bod.

 

Happy Weekend All!

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Maca Overnight Oats

I hate the term superfood, but I’m going to say it just ONE time. Maca is known for having energizing properties and promotes overall hormonal balance. Can I get an amen, ladies?

Maca Nutrition Facts:

  • Over 20 amino acids, including 8 essential amino acids
  • 20 free-form fatty acids (such as lauric, linolenic, palmitic acid, oleic , and steric acid)
  • Vitamins B-1, B-2, C and E
  • Calcium
  • Magnesium
  • Potassium
  • Copper
  • Zinc
  • Manganese
  • Phosphorus
  • Selenium
  • Sulphur
  • Sodium
  • Iron

 

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Peanut Butter, Chocolate, Maca Overnight Oats

Ingredients:

1/2 Cup Rolled Oats

1/2 Cup Unsweetened Almond Milk

1/3 Cup Non-Fat Greek Yogurt

1/2 TBSP Peanut Butter

1/2 TBSP Maca Powder

Top with Dark Chocolate Chips

Instructions: Combine and let sit overnight. Enjoy for breakfast or as a snack 🙂

 

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Quick and Delicious Pineapple Salsa

Ah, fresh pineapple…it’s that time of year! If you’re thinking beach season, this recipe is definitely one to try! I make a lot of salsas, sauces, and dips to pair with my meals. I can’t stand having bland food and I love having something to dip in. Top grilled chicken, tacos, burrito bowls or anything with this for a sweet and delicious kick! Added benefits? Pineapple helps reduce belly bloat and avocado helps stabilize hormones. Hormones are a nasty B that can sometimes cause women to store excess fat in their belly and hips! If this makes you as upset as it makes me, try incorporating a balanced amount of healthy fats into your diet and fresh citrus to reduce inflammation in this area.

Full Recipe Below…

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Ingredients:

Fresh Pineapple (chopped)

Cilantro

Black Beans (rinsed)

Avocado

Fresh Squeezed Lime Juice

Himalayan Sea Salt

Black Pepper

 

Instructions: Add as much or as little as you want of each ingredient- Try replacing pineapple with strawberries for another delicious variation!

 


Healthy Fried Rice

Sooo…damn…goooood!

I wanted something quick and healthy for a weeknight dinner, and threw this together in 15 minutes! This is perfectly macro-friendly and meal prep worthy. See full recipe below!

 

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Servings: 2

Ingredients:

1 Cup Chopped Baby Kale

1 Cup Cauliflower Florets

1 Tbsp Sesame Oil

2 Cups Multi-Grain Medley Ready to Serve Rice

2 Cloves Minced Garlic

3 Eggs

Optional Seasonings- Garlic Powder, Himalayan Sea Salt, Black Pepper

Optional Toppings – Sliced Avocado, Cilantro

Instructions:

  1. Heat up the sesame oil in a large pan or wok.
  2. Add in the minced garlic, kale, and cauliflower and let cook until vegetables soften.
  3. Heat up Ready-To-Serve Rice (as instructed) and add to your pan.
  4. Stir together and make a small well in the center of the mixture to crack and scramble eggs into.
  5. Once eggs are cooked through, stir into the rest of the mixture. (You can sub for egg whites only)

I split this into two servings, double the recipe for more! Enjoy!


Fiesta Lime Chicken

I made this last weekend when I was planning to get back on track for the new year and meal prepping for the short work week ahead. I hadn’t cooked in a week, due to being sick and the holidays, and I was so ready to have a home cooked healthy meal. This one is great served on a bowl of brown rice, or on a bed of leafy greens!

See full recipe below.

 

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Ingredients:

1 Package Chicken Cutlets (1.3 lbs) Sliced into strips

1 Can, 8oz Diced tomatoes

2 Cloves Minced Garlic

1/2 Medium Onion Sliced

1/2 Lime Juice

1/2 Package Low Sodium Taco Seasoning

A pinch of Cumin, Garlic Powder, Chili Powder

Himalayan Sea Salt & Black Pepper

Instructions: Heat large skillet on medium-high heat with olive oil coating the bottom of the pan. Wait a minute or two until the oil is hot and drop in chicken. Brown chicken on all sides (there should be no pink visible). Add in onions and garlic. Once onions have softened, add in diced tomatoes and spices.  Reduce heat, cover and let simmer for 10 minutes.

 

 

 

 


Breakfast Pita Pizza

Happy Almost New Years! As I think about this past year, it definitely had its challenges but many blessings ending in the most beautiful and thoughtful engagement!

I can’t wait to see what 2017 will bring. I’ll be working on new recipes, meal prep ideas, and myself of course. I’ve definitely celebrated a bit too hard towards the end of this year. My workouts definitely suffered a little especially after my “birthday-gagement” week, so I will be making a goal to get back to a healthy routine and try some new workouts!

This morning I decided to make a hearty but healthy and balanced breakfast…

Read more below

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Serves: 1

Ingredients:

Pocketless Whole Wheat Pita

1 Egg, 1 White

1/4 Cup Low Fat Shredded Cheddar

Cooked Crumbled Bacon/Ham (not featured but definitely encouraged)

Arugula Salad Tossed with Lemon Juice, Olive Oil, Himalayan Pink Sea Salt and Shaved Parmesan

Instructions:

Toast Pita in an oven preheated to 350 degrees. While Pita is toasting scramble one egg and egg white in a stove top pan. Take pita out of the oven and top with scrambled eggs, cheese and broil for 3-5 minutes or until cheese is melted. Let cool and top with arugula salad.

 

Nutrition Info Without Salad

Calories 381

C: 42 F: 14 P: 25


Turkey Meatball & Farro Soup

This weekend was a blur of pizza and christmas cookies and this cold finally caught up to me. With the fridge finally full of some healthy goods, I decided to meal prep like a mad woman! I had Korean BBQ pulled chicken cooking in the crockpot and this soup going at the same time.

Thankfully both recipes were quick and required little clean up! See full recipe below.

 

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Ingredients:

6 Cups Low Sodium Chicken Broth

2 Cups Water

2 Cloves Minced Garlic

1/2 Cup Chopped White Onion

1-2 Cups Savoy Spinach

1 Can White Beans (drained)

1 Package Shady Brook Farms Italian Turkey Meatballs (Pre-cooked)

1/2 Cup Farro

Spices: Dried Oregano, Dried Rosemary, Garlic Powder, Pink Himalayan Sea Salt, Black Pepper

 

Instructions: Start by sautéing garlic and onions in a large pot with 1 tbsp olive oil until onions are slightly translucent. Raise heat, add broth and water, and bring to a boil. Once boiling, add Farro and cook for 20 minutes. Reduce heat to a simmer and add meatballs, beans, and spices. Let simmer for about 10 more minutes and add spinach. (Add spinach sooner if you prefer spinach more wilted)

 

 

 

 


Bacon & Asparagus Protein Pasta

While suddenly hit with a pasta craving late Sunday night, I decided to make a twist on my favorite dish, resulting in this asparagus and bacon protein plus pasta with fresh shaved parmesan. This whole recipe took about 20 minutes from start to finish, which is perfect for the busy mom or in my case lazy millennial suffering from the Sunday blues.

Remember, you don’t have to give up your favorite foods to live a healthier life.  It’s all about better choices and balance!

Full Recipe Below…

 

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Servings: 4     F|7  C|53  P|16

Ingredients:

1/2 Package Barilla Protein Plus Pasta

2 Slices of Bacon

1 1/2 Cups Diced Asparagus (ends removed)

Fresh Shaved Parmesan

Grated Parmesan Cheese (optional)

2 Cloves Minced Garlic

1 Tbsp Olive Oil

Instructions: Cook bacon until crisp.  Remove from pan and place on paper towel to absorb grease. Wipe pan clean and sauté asparagus with olive oil, adding in the garlic about half way through, until tender. I like my asparagus to have a crunch so I only cooked it for about 5-7 minutes. While bacon and vegetables cook- boil water and cook pasta until al dente (11 minutes). Toss in cooked pasta into pan with asparagus and mix in chopped bacon and a drizzle of extra virgin olive oil. Sprinkle cheese on top and enjoy!

Meal Planning Tip- Fry or poach an egg and put on top of leftovers for added protein!


Chicken Salad

A great easy recipe to do with leftover chicken.. or turkey! This is a high  protein staple in my diet, especially over the holiday season. Have a great thanksgiving everyone!

 

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Ingredients:

1 Rotisserie Chicken, Skin removed, Shredded (this should yield about 16 ounces)

10 Ounces Fage Total Zero Yogurt (

3 Tbsp Light Mayo

1/4 Pomegranate Seeds

1 Cup Chopped Raw Celery

1 Cup Seedless Grapes

1 Tbsp Dijon Mustard

Seasoninsg: Salt, Pepper, Garlic Powder, Dill (dried or fresh)

 

Instructions:

Combine ingredients in a large mixing bowl. The amount of yogurt used is dependent on the amount of chicken or turkey you have!

 

Enjoy!

 

Servings – About 4  |  P 39.5 C 14.8 F 7

 

 

 

 


Gut Health Steak Bowl

A few years ago I made an appointment with a Naturopath for some digestive issues. I had always struggled with this but at this particular point in my life things had gotten a lot worse. On top of some tummy troubles, I was getting dizzy spells, light-headedness and always felt a little foggy and tired.

At the time, I thought this doctor was crazy and I didn’t understand how nutrition and food could cure these ailments. But, as soon as I started eating better, I felt better. I don’t eat perfectly all the time, I definitely like to treat myself once in a while, or in this case for a whole month! Below is an example of what I hate for my gut-health day which left me feeling less bloated and with a flatter stomach in the morning.

I focused on a lot of fresh herbs, spices, and gut healthy grains and lean meats. I avoided processed foods and added salt.

 

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Ingredients:

1 Cup Cooked Quinoa

3-4 oz Skillet-Cooked Lean Beef seasoned with Himalayan Pink Seat Salt, Pepper, and Turmeric

1/3 Cup Cooked Black beans

Turmeric Roasted Cauliflower

Fresh Lime and Cilantro

 

Instructions:

Cook quinoa according to bag instructions. Lightly coat cast iron with extra virgin olive oil and season beef with spices. Cook until desired doneness. (I like mine medium)

For the cauliflower, preheat oven to 400 degrees.  Toss cauliflower florets in olive oil and turmeric. Bake for 25-30 minutes.

 

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