~Healthy Breakfast Burritos~

**Make Turkey Sausage ahead of Time**

• 16 oz Lean Ground Turkey
• 2 tsp olive oil
• ½ tsp Garlic Powder
• 1 tsp Italian Seasoning
• 1 tsp Fennel Seed
• ½ tsp Red Pepper Flakes
• ½ tsp Smokey Paprika
• ¼ tsp Ground Cayenne Pepper (optional)
• Salt & Pepper to taste

Breakfast Burrito

• 2 Egg Whites
• 2 Eggs
• 1/8 C Skim Milk
• ¼ tsp Ground Cumin
• 1/4C Diced Red Pepper
• 1/4C Diced Green Pepper
• 1/4 C Diced Onion
• 1 Finely Diced Garlic Clove
• 1/4 C Fat Free Cottage Cheese
• 1 C Cooked Turkey Sausage
• 1/4 C Black Beans  (optional) (drained & rinsed)
• 1/8 cup of Corn & Chile Salsa from Trader Joes
• Salt & Pepper to Taste
• 2 Whole Wheat 6” Don Pancho Tortillas 
• 1/2 an Avocado

Healthy Chicken Salad* Great Snack or Lunch Anytime*

 

• 1 Can of premium chunk chicken breast- sold at costco
• 1 C Diced Celery
• ½ C Diced Sweet Red Pepper
• ¼ C Finely Diced Sweet Onion
• ½ C Chopped Toasted Walnuts
•  ½ C Dried Cranberries
• 1 C Fat Free Greek Yogurt
• ¼ C Low Fat Olive Oil Kraft Mayo
• ½ tsp Dried Tarragon
• ½ tsp Dried Thyme
• 1-2 Packets of Splenda
• Salt & Pepper to Taste

Double recipe to have plenty of left overs!

Healthy Spin on Cocoa and Mocha's!

I recently posted this on my facebook but figured I would add it here as well. I have a little trick to a quick and healthy version of a mocha for the mornings or hot cocoa you can sip after dinner to satisfy your sweet cravings in the cold weather! Here it is!

Ingredients:

Quick/Healthy Mocha Substitute:                                             

• One package of Swiss Miss 25 calorie hot cocoa            
• 8-12 ounces of brewed black coffee
• 1 tbsp of Soy half&half creamer
• 2 tbsp of fat free cool whip/whipped topping
• Cinnamon sprinkled on top

Total Calories: 65 !
 *For hot cocoa subtract coffee and creamer and you have a delicious drink for only 40 calories!*

Turkey and Quinoa Meatloaf

 

Turkey and Quinoa Meatloaf

This recipe is a perfect idea for a healthy dinner option, get creative and be healthy!

Prep Time:
30 Min

Cook Time:
50 Min

Ready In:
1 Hr 20 Min

Ingredients

• 1/4 cup quinoa
• 1/2 cup water
• 1 teaspoon olive oil
• 1 small onion, chopped
• 1 large clove garlic, chopped
• 1 (20 ounce) package ground turkey
• 1 tablespoon tomato paste
• 1 tablespoon hot pepper sauce
• 2 tablespoons Worcestershire sauce
• 1 egg
• 1 1/2 teaspoons salt
• 1 teaspoon ground black pepper
• 2 tablespoons brown sugar
• 2 teaspoons Worcestershire sauce
• 1 teaspoon water

Directions

1. Bring the quinoa and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the water has been absorbed, about 15 to 20 minutes. Set aside to cool.
2. Preheat an oven to 350 degrees F (175 degrees C).
3. Heat the olive oil in a skillet over medium heat. Stir in the onion; cook and stir until the onion has softened and turned translucent, about 5 minutes. Add the garlic and cook for another minute; remove from heat to cool.
4. Stir the turkey, cooked quinoa, onions, tomato paste, hot sauce, 2 tablespoons Worcestershire, egg, salt, and pepper in a large bowl until well combined. The mixture will be very moist. Shape into a loaf on a foil lined baking sheet. Combine the brown sugar, 2 teaspoons Worcestershire, and 1 teaspoon water in a small bowl. Rub the paste over the top of the meatloaf.
5. Bake in the preheated oven until no longer pink in the center, about 50 minutes. An instant-read thermometer inserted into the center should read at least 160 degrees F (70 degrees C). Let the meatloaf cool for 10 minutes before slicing and serving.

Nutritional Information

Amount Per Serving  Calories: 286 | Total Fat: 13.3g | Cholesterol: 126mg

200 Calorie Healthy Snacks

200 Calorie Healthy Snacks

My boyfriend and I came up with a list of 200 calorie snacks. Often times we over-induldge on "healthy snacks" and make them unhealthy. This list is already portioned out so you can stay on track! Enjoy!

·        2 scoops whey protein + 12 ounces water

·        ¼ cup soy nuts + piece of fruit

·        4 stalks celery + 6oz. hummus

·        ½ whole wheat English muffin + 1 wedge low fat Laughing Cow cheese

·        ½ cup low fat cottage cheese + ¼ cup pineapple chunks

·        2 rice cakes + 2 tbsp. natural peanut butter

·        4oz. tuna + 6 whole wheat pita chips

·        12 almonds + small apple

·        1 piece low fat string cheese + ½ cup cucumber slices

·        1 bell pepper + 1 cup greek plain yogurt

·        ½ Avocado + 1tsp vinaigrette

·        1 hardboiled egg + ½ cup frozen grapes

·        1 cup edamames + 3 pieces deli turkey/chicken breast

·        ¼ cup oatmeal + ¼ cup walnuts + ¼ cup dried cranberries

It's all about the SUBSTITUTES

Hey guys!
I recently have been speaking with a few people about their eating habits and the topic of substitutes has come up alot. You see... a lot of you out there know the basics of whats good for you and whats not. I mean our parents teach us in elementary school not to eat cookies and try and force us to eat our veggies. I am not here to teach you what you already know yet rather educate you on what you might not know.. yet.

The basic "rule" to weight gain and loss is straight forward: Calories in - Calories out... right? Of course we have to acknowledge the way this equation changes based on our normal metabolic rate of calorie use and the amount of excercise we do daily. What this post is about is the power of substitues and how they can keep the "Calories In" part of this equation minimized.

The person I spoke with on this issue recently said to me, "Why would you tell me to use peanut butter.. isnt is full of fat and has sugar in it?"... Yes, peanut butter is full of fat, correct. It also has some added sugar **You can buy all natural peanut butter that doesnt have any added sugar, however** What I was trying to convey to this person was not to just eat peanut butter on top of their normal eating habits.. but rather use it as a substitute. Anyone who knows me knows I am a peanut butter junkie. I could live off the stuff. But what I use it for is to substitute a feeling of satisfaction that would normally come with eating something sweet like chocolate or cookies. I am one of those people who always gets a "late night sweet tooth"... leading me to crave unhealthy foods late at night. Now instead of grabbing a candy bar or some ice cream, I stick my spoon into my extra crunchy peanut butter and take one bite of this spoonful of sweet gooeyness.

If this concept of substitutes is used throughout your day with every meal, you can save yourself on upwards of 1000 calories. See the point is not to completely deprive yourself.. this will only intensify your cravings and leave you to wanting something more (we all want what we cant have). The point is to find healthy substitutes to the foods we know we like and crave.

Here is a list of substitutes that might help you shed a few pounds:

1. Substitute skim milk in your latte.
2. Substitute sugar free flavoring in your coffee.
3. Use protein shakes like muscle milk as coffee creamer, or use soy creamer in place of 1/2&1/2
4. Use vanilla extract in your oatmeal to sweeten it, or splenda.
5. Substitute egg whites and one whole egg in place of normal eggs.
6. Substitute turkey bacon for real bacon.
7. Substitute whole wheat toast for white toast or BAGELS<---(1bagel=6 pieces of bread!).
8. Substitute cottage cheese for salad dressing (you can mix in a tiny bit of ranch or blue chz to flavor)
9. Substitute grilled chicken for fried chicken.
10. Substitute brown rice or quinoa for white rice.
11. Substitute lean ground turkey for anywhere you use ground beef (great in tacos/lasagna!)
12. Substitute laughing cow 30 calorie cheese for cream cheese.
13. Substitute yogurt (greek plain) in the place of sour cream (tastes the same-same texture!)
14. Substitute olive oil mayonaise (Kraft makes it) in the place of regular mayo.
15. Substitute Bumble & Brown yogurt butter in the place of butter.
16. Substitute whole wheat pastas in place of regular pasta.
17. Substitute one spoonful of peanut butter for your sweet late night dessert!

There are so many ways you can cut calories out of your everyday diet. Small changes in each choice you make throughout the day will lead to huge changes in the future. You will see a difference in your weight over a period of time just by substituting aka.. making healthier choices but not completely giving up the things you love.

Snacks for Thought

Hey there!
Welcome to my nutrition page. Here I will be posting everything and anything I know about nutrition! Afterall nutrition is the combination of necessary materials that enable us to support life! So the better the input is the better the output.. aka your life!

Here is a simple list of snack ideas for those out there needing guidance when sitting in front of the TV or those who have the "boredom eater" problem:

1. Carrots/Celery + Hummus * I always do the combination between carrots and celery because celery is something you burn more calories eating it then you consume (its practically water), but carrots are a starchy veggie with sugar. The combination allows me to not overdue it on the carrots but still be satisfied. Hummus can be purchased anywhere but try to stick with the original flavor and get the one with the least amount of ingredients on the label
2. Edamames * Great for those salty snack lovers! Edamames are soy beans that are packed with protein and are a filling healthy snack choice. I buy the frozen (in-pod) edamames at trader joes. You just boil them, add salt and enjoy! The whole edamames make you do a little more work while eating because you have to use your teeth to get the beans out of the pod.. this slows down consumption.
3. Rice Cakes * My favorite are the Quaker Apple Cinnamon flavor. These are only 50 calories and are great with some all natural peanut butter on them! While training this was my dessert! **You can add sliced banana to them as well and they are a good dessert substitute!
4. Falafel Chips * These chips are made from whole grains, corn, and beans and are 118 calories per serving. They are great with Salsa! Salsa can be used on anything, its not bad for you at all! If your a huge chip junkie, check out the Food Should Taste Good brand as well. The multigrain chip this brand offers is delicious and not to mention gluten free, lactose free, cholestoral free, low sodium, and preservative free.
5. Protein shakes* You can buy a protein supplement - I recommend the Lean Dessert protein for women- or you can pick up a case of these great on the go meals at costco. Make sure you get the Premier protein shake- its the healthiest option.
6. Tuna* You can mix up tuna to put on falafel chips or a wheat thin. When using tuna, if you add mayo try to get the brand that is made with olive oil (by craft) or you can skip the mayo and add either mustard or avocado. Both are great substitues and save you a lot of calories and fat.
7. Cottage Cheese* High in protein and a easy snack with no preperation! Also is great as a salad dressing substitute! Try to stick with the 1% or non fat version.
8. Laughing Cow Light cheese* These little packets of cheese are only 30 calories and are great substitutes for cream cheese or any other time you need a bit of cheese in your life. They are great on whole wheat english muffins or even on broccoli!
9. Fruit* In moderation! A lot of people think fruit is healthy so they overdue it and eat it throughout the day.. this leads to excess sugar and calories and a not very full feeling. Stick to 1-2 pieces a day and try to eat it in the morning or substitute it for dessert!
10. Nuts* Eat a handful of almonds, cashews, or peanuts. They are a healthy fat so dont overdue it and stay away from trail mixes with chocolate or raisins in them. Raisins have tons of sugar and often make you crave more! You can always make your own healthier version of trailmixes as well. Use almonds, dried fruit like apricots or prunes, cashews, and any other nut you love!

I hope this list gets you started on some ideas and substitutes to popcorn, candy, and doritos. During training I could not eat fruit or any dairy products.. yes not even cottage cheese or laughing cow. So my list was even more limited. I also couldnt have bread. The competitors diet in comparison to a normal healthy living diet is very different. However, it has made me appreciate these options much more!