Ground Turkey Scramble

Ingredients:

2 egg whites
2-3 oz lean ground turkey
1/4 cup red bell pepper
1 oz baby spinach
1/2 a large zucchini sliced very thin
Pinch of Himalayan pink sea salt, pepper, garlic powder, and mustard powder


Directions:

Brown turkey
Sauté zucchini in all natural butter until tender
Add bell pepper
Add your egg whites  
Last add spinach, cook until barely wilted
Season to taste

These are breakfast portions, feel free to increase for lunch or dinner prep.

Why yes, I do more than "workout" all day!

It is so funny when I get messages like, "Wow, you garden too, I thought you were just into fitness?"  Well actually I am a mom, I cook, I clean, I garden, I take care of many animals, and yes I do my workout daily.  My workout is less than 4% of my day (30 minutes a day) but my nutrition is 24 hour of my day.....that battle is real.  So I plant a garden every year so I can just walk outside and pick my veggies without the worry of GMO's or pesticides.  It doesn't take much space or time, just use a planter box any size for whatever space you have, water daily, and reap the rewards.  It is a great family activity that pays you back with amazing food and wealth that you have grown your own food. It teaches our children about hard work and how things grow, it is truly a simple way to give back and teach the next generation about clean eating and the benefits of farming home grown food. Try it, you won't regret it no matter how small or what you grow.

M.

5 Healthy Cino de Mayo Salsa Snacks & Baked Chip Recipe

Fresh tomato salsa can be whipped up in minutes, but with just a little extra effort (hardly any), you can enjoy the rich, smoky flavor of this roasted tomato salsa. Want to kick the flavor up a notch? Roast the jalapeño along with the tomatoes, for a sweet and smoky pepper that is less spicy than raw jalapeño.

Total Time: 50 min.
Prep Time: 20 min.
Cooking Time: 20 min.
Yield: 6 servings, about ¼ cup each


Ingredients:

1 lb. tomatoes, cut in half
½ medium onion, cut in half
3 cloves garlic
1 medium jalapeno, seeds and veins removed, cut in half
¾ tsp. sea salt (or Himalayan salt)
1 Tbsp. fresh lime juice
¼ cup coarsely chopped fresh cilantro


Preparation:

1. Preheat oven to 450° F.
2. Place tomatoes cut side up on a baking sheet.
3. Add onion, garlic, and jalapeno. Season with salt.
4. Bake for 20 minutes, turning after 10 minutes, until soft. Cool for 10 minutes.
5. Place roasted vegetables in blender or food processor; cover. Blend until slightly chunky.
6. Add lime juice; blend to desired consistency.
7. Place salsa in a medium bowl. Add cilantro; mix well.

Tip: For a spicier salsa add 1 to 2 additional jalapenos.

 

 

This fresh, vibrantly flavored salsa verde is great on everything from tacos, burgers, and fish to baked potatoes and omelets. Tomatillos are widely available at larger grocery stores, and often are quite inexpensive at ethnic markets and produce stands. For a smokier flavor, roast tomatillos according the the tips in this recipe.

Total Time: 25 min.
Prep Time: 25 min.
Cooking Time: None
Yield: 8 servings, about ¼ cup each


Ingredients:

1 lb. tomatillos, husks removed, washed, coarsely chopped
¾ cup coarsely chopped fresh cilantro
½ medium onion, chopped
1 clove garlic, coarsely chopped
1 medium jalapeno, seeds and veins removed, coarsely chopped
2 Tbsp. fresh lime juice
½ tsp. sea salt (or Himalayan salt)


Preparation:

1. Place tomatillos, cilantro, onion, garlic, and jalapeno in blender; cover. Blend until slightly chunky.
2. Add lime juice and salt; blend to desired consistency.


Tips:
• If salsa has too much liquid, it’s okay to remove some. You can add this flavorful liquid to guacamole, taco meat, or scrambled eggs.
• For a spicier salsa add 1 to 2 additional jalapenos.
• For a roasted salsa, cut tomatillos (with husks removed) in half, place them cut side up on a baking sheet. Bake at 450° F. for 15 to 20 minutes, or until soft. Place roasted tomatillos in blender with other ingredients as listed above.

Whether you’re adding it to your baked potato, enjoying it with Mexican food, or eating it as a snack, get ready to love this guacamole.

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 10 servings, ¼ cup each


Ingredients:

4 ripe medium avocados, peeled, seeds removed, mashed
1 medium tomato, seeds removed, finely chopped
½ sweet white onion, finely chopped
2 medium chiles (like jalapeno, Serrano, or Anaheim), seeds and veins removed, finely chopped (optional)
¼ cup chopped cilantro
2 Tbsp. fresh lime juice
½ tsp. ground cumin
Sea salt and ground white pepper (to taste; optional)
Hot pepper sauce (like Tabasco) (to taste; optional)


Preparation:

1. Combine avocados, tomato, onion, chiles (if desired), cilantro, lime juice, and cumin in a large bowl; mix well. Mixture may be slightly chunky.
2. Season with salt, pepper, and hot sauce if desired.
3. Serve with fresh carrots sticks, jicama sticks, or baked tortilla chips.

It’s easy to “eat the rainbow” with this vibrantly colored salsa made with tomato, mango, avocado and bell peppers. Want to make it spicy? Add finely chopped jalapeño or habanero. Eat as a side salad, or spoon onto grilled fish, chicken, or pork chops.

Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 8 servings, about ⅓ cup each


Ingredients:

1 medium tomato, coarsely chopped
1 medium green (or red or yellow) bell pepper, coarsely chopped
1 medium mango, peeled, cut into ¾-inch cubes
1 medium red onion, coarsely chopped
3 fresh cilantro sprigs, finely chopped
2 Tbsp. fresh lime juice
1 medium avocado, cut into ¾-inch cubes


Preparation:

 1. Combine tomato, bell pepper, mango, onion, cilantro, and lime juice in a medium bowl; mix well.
2. Gently fold in avocado.
3. Serve immediately.

How many times have you reached mindlessly into a bag of mediocre tortilla chips, shoveling one after another into your mouth? Those fried crisps are loaded with fat, calories, and sodium that adds up fast! Why do that, when it’s quick and easy to make your own healthy chips with actual corn tortillas? These baked corn tortilla chips taste fresh and have a satisfying crunch you’ll love, without the guilt. Dress them up with a squeeze of fresh lime, serve with salsa or this seven layer dip, or make these healthy nachos.

Total Time: 20 min.
Prep Time: 5 min.
Cooking Time: 15 min.
Yield: 10 servings


Ingredients:

15 corn tortillas, cut into wedges
Nonstick cooking spray
1 tsp. sea salt (or Himalayan salt)


Preparation:

1. Heat oven to 375° F.
2. Lightly coat both sides of tortillas with spray. Arrange in a single layer on two baking sheets. Bake for 10 to 15 minutes, or until crisp.
3. Sprinkle with salt.


Via:  Team Beachbody

10 Popular Diet Tips That are Bad Advice!

If you’ve ever tried to lose a few pounds, you’ve probably been inundated with diet tips. But take them all with a grain of salt—some advice may sound legit but can actually derail your diet. Here are 10 tips you don’t want to follow.

BAD ADVICE: Choose fat-free or sugar-free foods
BETTER ADVICE: Don’t believe the hype. “They usually use fat and sodium to replace sugar, and sugar to replace fat—or chemicals to replace both,” says Denis Faye, Beachbody’s nutrition expert. And Rania Batayneh, MPH, a nutritionist and author of the upcoming book, The 1:1:1 Diet, adds, “Removing fat from a food makes it less satiating, so you ultimately may end up eating more.” Stick with the original versions, and watch your portions or better yet, eat more unprocessed foods.

BAD ADVICE: No cheating ever!
BETTER ADVICE: Relax your diet rules, and you’ll be more likely to stick it out long-term. “If 80% of your diet is tight, then 20% can be a party,” Faye says. “It keeps you from getting stressed—and stress is a huge obstacle in weight loss.” Just plan your splurges ahead of time so you’re not giving in to every temptation that crosses your plate.

BAD ADVICE: Stop snacking.
BETTER ADVICE: Choose snacks that offer a balance of protein, fiber, and healthy fats—like apples with peanut butter, or carrots with hummus. “A healthy snack can help maintain steady blood sugar levels, which keeps your appetite in check and your energy stable,” Batayneh says. Skipping a snack can cause your blood sugar to dip, leaving you moody and famished—and more likely to overeat at mealtime.

BAD ADVICE: Don’t eat fruit—it’s full of sugar.
BETTER ADVICE: Let fruit satisfy your sweet tooth. “Yes, fresh produce is full of sugar and carbs,” Faye says. “But sugar itself is not the enemy. Fruit is packed with vitamins, minerals, and phytochemicals; it’s also rich in fiber, which slows the absorption of sugar. I’ve never met a human being who got fat because of bananas.” When you’re craving sugar, there’s no debate that a handful of grapes is healthier than a hot fudge sundae.

BAD ADVICE: If it’s organic, it’s good for you.
BETTER ADVICE: According to the USDA, organic food is produced without antibiotics, growth hormones, conventional pesticides, and synthetic ingredients.1 The problem is that many people assume organic foods are all low in calories, too, which isn’t necessarily true. Don’t get us wrong—we’d rather eat food that doesn’t resemble a science experiment. But, Faye cautions, “You need to use common sense. If it’s bad for you with conventional ingredients, it’s still bad for you when it’s organic.” A cookie is a cookie, no matter how all-natural it is.

BAD ADVICE: Calories in, calories out—it doesn’t matter what you eat.
BETTER ADVICE: What you’re eating matters. Compare a 100-calorie candy bar to 100 calories of avocado—the latter is packed with nutrients and has healthy fats and fiber to keep you full. Or compare 50 calories of spinach (about seven cups) to 50 calories of ice cream (about two tablespoons). To feel full when you’re cutting calories, look for foods loaded with water and fiber, like veggies or broth-based soups. Plus, “Hormones have a huge impact on our health. Junk food can trigger bad hormonal responses that, over time, can lead to all kinds of problems, including weight gain,” Faye says. Occasionally, someone will pop up in the news claiming they lost a ton of weight while eating nothing but Subway, Starbucks, or Snickers bars—but don’t put too much stock in those success stories. “When you go that route, you’re not educating yourself,” Faye says. “It’s like the teach-a-man-to-fish adage. If you give someone a gimmicky diet, they might lose weight for now; but provide them with knowledge, and they can be healthy for life.”

BAD ADVICE: Try XYZ Extreme Diet—it works for everyone!
BETTER ADVICE: Find a plan that works for you. Gender, age, genetics, metabolism, and lifestyle can all play a role in weight loss—so even if a fad diet has worked for others, that doesn’t mean you’ll get the same results. “There’s no single diet that works for everyone; our biochemical needs are different,” Faye says. Talk to a dietitian or nutrition consultant to find a long-term eating strategy that is tailor-fit to you.

BAD ADVICE: When in doubt, order the salad.
BETTER ADVICE: Choose your greens wisely. Leafy greens and vegetables may be virtuous, but not if they’re slathered in creamy dressing and topped with bacon, candied nuts, croutons, deli meats, or cheese. “Fatty fixings can add hundreds of calories to your meal, and sometimes contain more calories than that juicy burger!” Batayneh says. Salad can be a healthy choice, but order dressing on the side and limit the add-ons.

BAD ADVICE: Don’t exercise—it’ll only make you hungrier.
BETTER ADVICE: Get moving—an hour-long workout isn’t going to make you suck down calories like Michael Phelps. “Exercise isn’t just for losing weight—it improves your cardiovascular health and strengthens your bones,” Faye says. You might feel hungrier while recovering from a grueling workout, but that doesn’t mean you’re going to pack on pounds. “As long as you’re eating clean, your body is amazing at self-regulating,” Faye adds. “It should crave the calories you need to fuel your workouts, not to get fat.”

BAD ADVICE: Treat yourself for a job well done!
BETTER ADVICE: Rethink your reward system. After an intense workout, you may feel like you’ve earned a cocktail or cupcake. But splurging after every workout can quickly undo all your hard work. If you’ve been good all week, go ahead and grab a guilt-free beer on Friday. But, Faye says, “Don’t let every workout become a Pavlovian thing where you need to eat cake afterwards.” After all, the best reward for a killer workout is getting one step closer to the body you want.

What’s the worst diet advice you’ve ever received?


Via: Team Beachbody

Sweet Potatoes Stuffed with Black Beans and Spinach

 

 

Prep:

 

Total Time: 0:20

Prep: 0:20

Level: Easy

Yield: 4 servings (cost per serving of $2.05)

Serves: 4

 

Ingredients

• 4 large sweet potatoes
• 1 tbsp. olive oil
• 1 clove garlic
• 1 can black beans
• 0.50 tsp. ground cumin
• 0.13 tsp. cayenne pepper
• 1 bunch spinach
• kosher salt
• Pepper
• 1 large lime
• 6 oz. nonfat Greek yogurt
• scallions

 

Directions

1. Pierce the potatoes all over with a fork, place on a microwave-safe plate and microwave on high, turning over halfway through, until just tender, 16 to 18 minutes.
2. Ten minutes before the potatoes are finished, heat the oil and garlic in a large skillet over medium heat. Add the beans, cumin, cayenne, and 2 tablespoons water, increase the heat to medium-high and cook, tossing, until the beans are heated through, about 2 minutes. Add the spinach, season with 1/4 teaspoon salt and cook, tossing until beginning to wilt, 1 to 2 minutes; remove from heat.
3. Split the potatoes and season with 1/4 teaspoon each salt and pepper. Squeeze a lime wedge over each potato, then top with the bean mixture. Serve with a dollop of yogurt, sliced scallions, and extra lime wedges, if desired.

 

 

Via: Women's Day

Watermelon & Strawberry Shakeology - Detox

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving


Ingredients:

 ¾ cup water
1 scoop Tropical Strawberry Shakeology
1 Tbsp. fresh lemon juice
1 tsp. grated fresh ginger
1 cup cubed watermelon
1 cup ice

Preparation:

 1. Place water, Shakeology, lemon juice, ginger, watermelon, and ice in blender; cover. Blend until smooth.


Via Team Beachbody

Mini Denver Quiches

Total Time: 30 min.
Prep Time: 10 min.
Cooking Time: 20 min.
Yield: 12 servings

Ingredients:

 6 large eggs
1½ cups nonfat milk
Sea salt and ground black pepper (to taste; optional)
Non-stick cooking spray
½ medium onion, chopped
½ medium green bell pepper, chopped
½ medium red bell pepper, chopped
2 oz. low-sodium, nitrite-free lean ham, chopped
2 oz. cheddar cheese, grated

Preparation:

 1. Heat oven to 375° F.
2. Combine eggs and milk in a medium bowl. Season with salt and pepper if desired; whisk to blend. Set aside.
3. Lightly coat a twelve cup muffin tin with spray.
4. Evenly place onion, bell peppers, ham, and cheese into muffin cups.
5. Evenly pour egg mixture over onion mixture in cups.
6. Bake for 15 to 20 minutes, or until a toothpick inserted into the center of quiche comes out clean.


Via Team Beachbody