Wednesday Wellness: Green Smoothies?

While I have been loving my Strawberry Smoothies, I wanted to add some more nutrition to my snack. I decided to add a handful of spinach and exchange the strawberries for peaches…can we say DE-LIC-OUS!!!

Ingredients

1 cup fresh or frozen peach slices

1 cup unsweetened almond milk

1-2 handfuls spinach

1 scoop vanilla protein powder

2 Tbsp flaxseed

Directions

Blend all ingredients together

and 

ENJOY!!!

Wednesday Wellness: Strawberry Smoothie

Back from the beach and back on track.  Do you all feel as sluggish as I do after being away and eating lots of yummy (yet processed) food, and enjoying too many cocktails?  

I'm so glad to be home and enjoying my healthy meals and smoothies yet again.  

This Strawberry Smoothie, one of Toosca Reno's recipes, is one of my favorite morning snacks!

Ingredients

1 cup fresh or frozen strawberries

1 cup unsweetened almond milk

1 scoop vanilla protein powder

2 Tbsp flaxseed

Directions

Blend all ingredients until smooth.

Easy enough?!

ENJOY!!!

Wednesday Wellness: Baked Apple Slices

Before you indulge in all those delicious Thanksgiving goodies, check out this recipe.

Not only is it healthy, it tastes great and makes the house of a scent of the season throughout!

1.  Cut apple in half.  

2.  Core the apple.

(After trying a spoon, melon ball, and butter knife, I found the knife to be the best bet)

3.  Cut apple in slices.

4.  Arrange apples on baking sheet and sprinkle with cinnamon.

5.  Bake at 275 degrees for 2 hours, flipping over once half way through.

ENJOY!

Roasted Chickpeas

After coming home from Tennessee this weekend to a very cold Maryland, I needed to not only warm up the house, but my insides, too!  I wanted something a little healthier after indulging in some comfort foods and wine all weekend.  Roasted chickpeas it was…after all, that gave me a reason to turn on the oven, too!

Roasted Chickpeas

Ingredients

1 can chickpeas, rinsed and drained

olive oil

garlic powder

(or whatever seasoning your heart desires)

Directions

1.  Toss chickpeas in a bowl with olive oil and seasoning.

2.  Spread out chickpeas on baking sheet.

3.  Bake at 450 degrees for about 30-40 minutes, watching carefully at the end to make sure they don't burn.

ENJOY! 

Tuesday Treats: Clean Eating Parfait

Super Easy, Super Clean

Ingredients

Plain, nonfat greek yogurt

Nonfat Ricotta cheese

Berries of your choice

Directions

1.  Mix together equal parts of yogurt and cheese.  (For my single serving I used 1/4 cup of each)

2.  Layer yogurt/cheese mix alternating with berries.

ENJOY!!!

PS…I think this shows I need to find some new glasses, huh?  Maybe that will encourage drinking something other than wine too.  Hmmm, scratch that….I'll just stick with eating dessert out of wine glasses for now!

Wednesday Wellness: Healthy Recipe

Healthy Turkey Chili

I made this last night during the cold and wintery mix we were having here in Maryland.  It was a perfect night for something warm!  The chili was delicious, yet healthy, so I didn't feel bad eating it!

Ingredients:

2 pounds lean ground turkey (I used one pkg ~1.3 lbs)

2 cans diced tomatoes, low sodium

8 oz can tomato sauce, low sodium

2 cans kidney beans, rinsed and drained

1 can black beans, rinsed and drained, low sodium

1 green pepper, diced

1 onion, diced

2 cloves garlic, minced

2 Tbsp chili powder

salt and pepper to taste

low fat cheddar cheese (optional)

Directions: 

1.  Brown turkey in pan and place in crock pot.

2.  Add rest of ingredients (except cheese) to crock pot.

3.  Cook on high heat for 4 hours or low heat for 8 hours.

4.  Top with cheese, if you prefer.

ENJOY!

Wednesday Wellness: Try This!

Try substituting...

Avacodo for mayo

Stevia for Sugar

1/2 cup applesauce for 1 egg in baking recipes

Greek yogurt for sour cream

spinach for iceburg

herbs for salt

vinegars for dressing

crushed bran flakes for bread crumbs

ground turkey for ground beef

Have a Happy and Heart Healthy Day!

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On another note, have you read this yet?!

LOVE it!!!!

Wednesday Wellness: Vitamin B12 Deficiency

Because of this....

I am rewarded with this...
THE NOOK!!!!!!!!!!!
So recently my dad was diagnosed with Vitamin B12 deficiency and has to get monthly B12 shots. He could either go to his doctors office once a month to get these shots, or his loving, caring, and compassionate nurse daughter can give this to him. :)
Now, mind you, I like giving this to him as it keeps him in check. If he is "mean" to me, all I have to do is reminding him who is sticking a big old IM needle in his deltoid this week! Only kidding!!!
So, since I'm giving these shots to my dad and saving him a little time and money, they surprised me with THE NOOK this past weekend at the beach as a thank you!
I was more than excited!!!! I have been looking at the Nook and the Kindle for a while and I am already picking out a ton of books I can't wait to read!

First on the list - "Heart of the Matter" by Emily Grifin!

I just finished the book last night and it was as great as you all said it would be!

It's amazing the amount of joy I get from reading a good book!

So a little about Vit B 12 deficiency....

First let me tell you my father had numbness and tingling in his hands which his doctor was sure was just Carpal Tunnel Syndrome. My dad tried wearing the hand braces and all that, but with little improvement. His doctor decided to check his Vit B12 level, and sure enough, this was the cause of his numbness and tingling!
Why is this hard to diagnose at times? Well, usually if you have a B12 deficiency, you usually are anemic, or have low blood count and have macrocytic (large) cells. However, B12 deficiency can also occur in the elderly population with a normal blood count. (Not that my dad is elderly...he definately would not like me telling you all that! He is 62 and looking great!) Other signs and symptoms of this deficiency include tiredness, weakened concentration, irritability, and sleep disturbances. B12 deficiency may also be completely asymptomatic.

I was reading a journal article that stated we are not picking up the diagnosis often. It is treated so easily, sometimes by a daily pill and sometimes a monthly shot, or a combination. So, if you have any of these symptoms, it might be wise to ask your health care provider to check your levels.

There is so much more I could share with you on this topic, however, this is my blog, my downtime, my time away from work (and that 24 hour on call blackberry stuck to my hip). So, I will stop here for now and get back to a little reading on the Nook!

Wednesday Wellness: Hydration

It's important to stay hydrated, as we all know, especially during these warm summer months. The only way I can get in all my water for the day is to carry around one of our Tervis Tumblers. Thankfully, they make lids for them now so I don't spill in the car! We have many of these, but my favorites are the flip flops, pink beach chairs, blue crabs, pineapples (of course!), golf green (maybe a gift for hubby in the future?), and of course the University of Tennessee "T"

Tips to stay hydrated:
1. Have a glass of water as soon as you get up
2. Carry a water bottle or something with you all day and fill up
3. Try to drink something before, after and during exercising, especially in hot weather.
4. Drink before you get thirsty
5. Try to limit caffiene and sugary beverages. Caffiene is a wonderful diuretic, but will quickly dehydrate you.
6. Keep a glass of water on your nightstand.

Signs and symptoms of dehydration:
1. Dry mouth or excessive thirst
2. Dark or infrequent urine
3. Muscle weakness or cramping
4. Headache, Dizziness or lightheadedness
5. Lethargy (Tiredness)

Wednesday Wellness: Delighted to see my Dentist!

Tomorrow I'm headed to the dentist for my 6 month check up. I know most people hate going to the dentist, but call me crazy, I love to go! My dentist is just the sweetest person who makes the whole experience wonderful. I actually feel like I go there for 30 minutes of socialization with my dentist and her hygienist. I love the feeling of fresh cleaned teeth straight from the dentist office; there is nothing quite like it! Even though I try to floss and brush regularly, and have even bought the "dental tools" at Target to make sure my teeth are plaque free, there is just something about sitting in that chair and having the dentist and her tools go to work so you come out with your sparkly white teeth! I love it so much I even went on my 21st birthday (to make sure my teeth would sparkle in all the pictures of me drinking some lovely concoctions with my dear friends, of course)! Here's to you, Dr. B, for making sure my oral hygiene is in tip top shape!

What are you doing this week to maintain or improve your overall health and wellness?

*Newlywed Note: To keep yourself looking young and beautiful, your teeth should look just as they are described...pearly whites! To keep mine pearly and white I rinse with Scope Whitening Mouthwash twice a day. You want to look your best for hubby, right?! Oh, and I always drink my coffee from a straw (when at home, not in public!) to prevent from staining.*

Wednesday Wellness: Sunglasses

When you picked out your latest pair of shades, did you primarily pick them out based upon looks or health? If you are like me, you probably bought them based on the way they looked on your face.

UV radiation from the sun cannot only damage your skin, but also your eyes, specifically the conjunctiva and cornea, leading to many problems, including cataracts.

When you choose your next pair of sunglasses, look for UV protection details that block at least 99% of UVB rays and 95% of UVA rays (American National Standards Institute).

Do you think since your glasses are "polarized" they are better at protecting the sun? Not necessarily. There are many polarized glasses (to help block the glare from the sun) that do not always protect against UV rays.

If you are having a hard time finding sunglasses that not only are stylish, but also block the harmful rays, you can always have your glasses treated with a material that provides UV protection.

Good luck with your next purchase and stay healthy!

POPCORN

When I was in South Carolina, my cousin introduced me to these sea salt blends. They are just wonderful! Each jar is a combination of salt, herbs and spices all to make your foods more delicious! I bought a jar from The Gourmet Shoppe in Columbia, but word on the street is they might be stocking these in Whole Foods soon! I bought a jar of rosemary and sprinkled it on my popcorn when I got home...Mmmm! You must try!!! After trying this, I was thinking of more ways to spice up my popcorn (a staple snack in our house!) and came up with these great ideas from all over!

1. Hot sauce
2. EVOO and some salt
3. Cinnamon and sugar (or other sweetener)
4. Sugar and salt (My Favorite- like kettle corn)
5. Old Bay (Hubby's Favorite- true Marylander)
6. Parmesan cheese
7. Hot chocolate (spray with cooking spray first)
8. BBQ (3 Tbsp chili sauce, 1 tsp onion powder, 1 tsp chili powder, 1/2 tsp salt, 2 tbsp grated parm cheese)
9. Herb/Salts
10. Popcorn seasonings

Wednesday Wellness: Easy Green Beans

I try to stay away from canned veggies, as they are packed with all the sodium, but sometimes the frozen veggies need a little kick to them. I tried this to add a little something to our green beans and it turned out great! Still healthy, yet very yummy!

Ingredients:
one bag frozen green beans
olive oil, ~couple tbsp
salt
pepper
(sometimes I also add a little minced garlic to give a little more flavor)

Directions
1. Preheat oven to 400 degrees.
2. Line baking sheet with tin foil (I always do this for easy clean up!)
3. Place green beans in large resealable bag. Add olive oil and salt and pepper to taste (and garlic if you decided to add this). Shake bag to mix well.
4. Spread green beans on baking sheet.
5. Bake for 45 min - an hour, stirring occassionally.

ENJOY!

Wednesday Wellness: Workout Gear!

Well, let's face it, I've been slacking off on working out again. But I'm baaack! And I wanted to share my favorite summer workout clothes with you.

I am in love with underarmor t-shirts! They are so lighweight and are the perfect length (for my very short torso). I have it in many colors, but I think I will need to give some to the goodwill and get some new ones soon, as I wear these babies out!

Nike shorts are just wonderful! I also have these in probably every color they make! They are also very lightweight and very comfy!
And as we all know, my love for Asics!!! I'm on the hunt for either a green or an orange pair soon!

I always put my sunscreen on before heading out for a morning jog ~ trying my best to avoid having old wrinkly skin at an early age after all my tanning mishaps in the past!

I also love love love Targets Champion racerback sports bras. I wear them all the time! And their $1 socks! I love how thin they are and how low they come on the ankle.

Now, what's your favorite workout gear?!

Roasted Asparagus

First, I apologize for the photography recently. I'm trying to figure out why everything is so blurry on my camera, so this is the best I could do.

I feel like I've been saying this a lot, but really, even the hubby ate asparagus when I doctored it up with this recipe from The Eat Clean Cookbook.

Ingredients:
1 pound asparagus
2 Tbsp EVOO
1 Tbsp balsamic vinegar
1 clove garlic
sea salt and ground pepper to taste
cooking spray

Directions:
1. Preheat oven to 425 degrees. Break off woody stems of each asparagus spear. Rinse well under running water.

2. Toss spears in olive oil, vinegar and garlic. Season with salt and pepper. Lay in a single layer in a shallow baking dish coated with cooking spray. Bake 6-10 minutes until done.

ENJOY!

Chicken & Rice

I made this recipe for dinner the other night for the hubby and I and it was great! Pretty easy to make, and very little clean up.

Ingredients
3 boneless, skinless chicken breasts, cooked (hubby put them on the grill for me)
1 Tbsp EVOO
1 medium onion, peeled and chopped
4 cloves garlic
1 tsp thyme
1 tsp rosemary
salt and pepper
3 cups low sodium chicken broth
1 1/2 cups brown rice
3/4 pound fresh broccoli florets
1 cup carrots, peeled and cut into penny slices, then parboiled
1/2 cup edamame, frozen

Directions
1. In a large skillet, heat olive oil over medium temp. Add oinion, garlic, thyme, rosemary, and salt. Cover and cook over low heat until onion has softened (about 10 minuts). Add chicken broth and stir in brown rice. Cook uncovered over high heat for 5 minutes. Cover and reduce heat to low. Cook for 20 minutes, stirring occassionally.

2. Place the chicken over the rice in the skillet. Cook for another 15 minutes, until chicken is heated through. Remove chicken from pan and cover with tin foil to keep warm.

3. Add broccoli, edamame and parboiled carrots to rice mixture. Heat for 10 minutes. Season with salt and pepper. Remove from heat. Serve immediately.

From The Eat-Clean Cookbook

B-A-N-A-N-A

Bananas are one of my favorite fruits, so I try to add them to everything! A breakfast I made for my hubby on-the-go is a whole wheat english muffin, natural peanut butter, and sliced banana. He loves it and its so easy to pack and take with you to work!

I recently added them to my plain oatmeal with cinnamon and vanilla...YUM!!! This will definately be a staple breakfast around here. I also have a love for Banana Bread (I will share my recipe with you soon) and a wonderful snack of banana with natural peanut butter!

Here are some fun facts on bananas:
1. A cluster of bananas is called a hand and consists of 10 to 20 bananas, which are known as fingers.
2. As bananas ripen, the starch in the fruit turns to sugar. Therefore, the riper the banana the sweeter it will taste.
3. Bananas are a good source of vitamin C, potassium and dietary fiber.
4. Bananas are America's #1 fruit.
5. Bananas are available all year-round. They are harvested every day of the year.
6. Bananas are great for athletic and fitness activity because they replenish necessary carbohydrates, glycogen and body fluids burned during exercise.
7. Bananas are one of the few fruits that ripen best off the plant.
8. Bananas have no fat, cholesterol or sodium.
9. In Eastern Africa you can buy banana beer. This beer is brewed from bananas.
10. Over 96% of American households purchase bananas at least once each month.

Why bananas are good for you

Bananas provide energy to help with working out, help prevent a number of illnesses and conditions, aid in the supportive treatment of depression (because it contains tryptophans), PMS, Anemia (high in iron), hypertension (low in sodium), constipation (high in fiber), and heartburn (natural antacid effect).

After all this, maybe it's really the banana a day that keeps the doctor away!

Wednesday Wellness: Like Walking on Clouds

My favorite running shoes: Asics! I love them! To me, they are like walking on clouds, especially after a 12 hour shift at the hospital. Yesterday was my first day running in a very long time. I had to walk part of the top of the hill, but my goal is to run the full 2 mile hilly park without walking by the end of the month. Wish me luck!

"I have to exercise in the morning before my brain figures out what I'm doing."

-Marsha Doble

A New Day!

Today is the best day to take steps toward a healthier lifestyle. The hubby and I cleaned out the cabinets and refrigerator and are trying to get healthy again! Here's to all the yummy fruits and veggies we will be eating!! Hope you will enjoy my upcoming healthy recipes!

"The greatest wealth is health." -Virgil