Tag Archives: healthy

6 Healthy Snack Ideas to Crush Cravings

Need a healthy way to crush cravings? Try any of these 6 healthy snack ideas:

These healthy snack ideas will crush cravings, promote a healthy body and keep you feeling full and energized all day! Made up of whole foods, these healthy snack ideas are mostly made up of roasted nuts, cheese, fruit, meat, yogurt, and vegetables. Give ’em a try:

1. Roasted Almonds, Low Fat Cheese & Fruit.

Grab 1/2 oz. of roasted, unsalted almonds, 1/4 cup of low-fat cheddar cheese cubes and a piece of fruit for a protein and fiber packed snack. The blend of healthy fat, fiber, complex carbs, and protein will keep your energy levels up for hours.

2. Small Cobb Salad.

Crush your hunger cravings by slicing one hardboiled egg over chopped romaine and/or spring mix lettuce, bacon bits, cucumbers, tomatoes, and diced low-sodium ham for a snack loaded with veggies and protein.

3. Veggies & Hummus.

Load up on vitamins, minerals and fiber by dipping your favorite vegetables in 2 tbsp. of hummus for a low fat, low carb mid day snack. Try it with sliced peppers, carrots, broccoli, and cucumbers.

4. Loaded Apples

Slice up an apple and cover it with peanut butter, granola and honey for an unbelievably delicious pick me up. This is my personal favorite of the 6 healthy snack ideas. Get the recipe right here!

5. Greek Yogurt Parfait

The slow-digesting protein and probiotics in Greek yogurt will surely keep you feeling great all day. Top it off with crunchy granola, sliced bananas and a little honey. Get the recipe right here!

6. Homemade Trail Mix

Ditch the store bought trail mix. Mix a few ounces of roasted mixed nuts with 1/4 cup of dried fruit and 1-2 tbsp. of extra-dark chocolate chips. This should crush your sweet tooth AND your cravings.

Smoky Pulled Pork Tacos Recipe

Turn heads at your next BBQ with these Smoky Pulled Pork Tacos.

smoky pulled pork tacos

To keep it simple, I’ll post the recipe as if you’ve already prepared your pulled pork but in case you’ve never made it before, you essentially just have to slow cook several pounds of pork shoulder with spices, bbq sauce, and onions.  This is what you need for one serving:

Ingredients
2 whole wheat or flour tortillas
6 oz. pulled pork
2 tbsp. cole slaw (shredded cabbage & carrots, lite mayonnaise)
2 tsp. spicy mustard
2 tsp. diced raw onions

Instructions
1) Place 3 oz. of pork in the center of each tortilla.
2) Top with 1 tbps. of cole slaw per taco.
3) Add spicy mustard evenly over the top.
4) Top them off with raw diced onions.

Nutrition Info
Protein: 41 g
Carbohydrates: 44 g
Fat: 18 g

Want to turn up the heat?

Use this Kickin’ Jalapeno Cole Slaw instead of regular cole slaw.

This recipe is perfect for portion control, flavor, variety, and is balanced nutritionally. Try bringing to your next BBQ get together and let me know how everyone likes it!

Cajun Shrimp/Chicken Quesadilla Recipe

I said it back when I posted my Healthy Enchiladas recipe, Mexican cuisine is one of the easiest cuisines to make healthy. This is technically one recipe with two options: either you use chicken or you toss some shrimp in Cajun spices and use that. Here’s all you need:

Ingredients
1 whole wheat tortilla
6 oz. shredded chicken breast or cooked shrimp
1/4 cup low fat shredded cheese
1/4 avocado (sliced)
2 tbsp. mild salsa
1 tbsp. plain Greek yogurt

Instructions
1) Lightly coat a medium sized pan with oil spray and heat on a low-medium flame. Place the tortilla on the pan until it’s warm and pliable.
2) Sprinkle cheese evenly across the tortilla and continue to cook until melted.
3) Add chicken or shrimp to 1 side of the tortilla.
4) Add avocado slices to the same side.
5) Once the tortilla is crispy, fold the half that only has cheese over the half that has cheese, meat & avocado.
6) Plate, then top with salsa and Greek yogurt.

Nutrition Info
Protein: 53 g
Carbohydrates: 32 g
Fat: 11 g

Want a healthy dessert after? Try one of these recipes:

High Protein Peppermint Patty Ice Cream (Recipe)
Protein Packed Vanilla Cinnamon Cappuccino Recipe
Maple Glazed Jelly Pronuts Recipe made with Kodiak Cakes Powercakes Mix

Check out my Instagram for more healthy recipes!

Raspberry Lemon Smoothie Recipe

This Raspberry Lemon Smoothie recipe is a refreshing, summertime smoothie that has a full serving of vegetables, fruit, 30 grams of protein, green tea antioxidants and a lemon twist.

This is all you need:

Ingredients
1 cup of raw spinach or kale
1/2 cup of plain Greek yogurt
1/4 cup raspberry sorbet
1/2 cup frozen raspberries
1/2 scoop Scivation Vanilla Whey Protein
1 tsp. Green Tea Matcha
8 oz. of cold water or coconut water
1 lemon wedge

Instructions

1) Add the ingredients from softest to hardest to a blender: yogurt, spinach/kale, sorbet, whey protein, green tea matcha, frozen raspberries.
2) Add 8 oz. of cold water or coconut water and blend until the ingredients are evenly distributed and smooth.
3) Pour into a large glass and squeeze a lemon wedge over the top of the smoothie.
4) Serve.

Nutrition Info

Protein: 30 g
Carbohydrates: 35 g
Fat: 3 g

Check out these other delicious smoothies made with fruit, vegetables, coconut water and/or green tea matcha!

Green Tea Matcha Green Smoothie Recipe

BCAA & Superfoods Recovery Smoothie

Strawberry Banana Protein Smoothie (Recipe)

I stacked this Raspberry Lemon Smoothie with Enlightened Mesquite BBQ flavor Crisps for a well rounded meal loaded with protein, fiber, complex carbs, and vitamins. If you want a break from the good ol’ Green Smoothie recipe, then try out this Raspberry Lemon smoothie this summer and let me know how you like it!

Enlightened Crisps Review

Enlightened is a health food company that makes health alternative snacking options including good-for-you crisps and low sugar, high protein ice cream.

They sent me a sample box of their crisps which come in the following flavors: mesquite bbq, sriracha, wasabi and sea salt. The crisps are made of roasted broad beans (fava beans), sunflower oil, salt and the spices that make up whatever flavor you choose. That’s it. They completely satisfy the need to eat something crunchy like potato chips or veggie fries (what a joke). They aren’t light like a traditional flour crisp that you would get in the grocery store though. These have some density to them, they’re like a cross between a regular crisp and a nut. They’re definitely worth trying out if you’re looking for a healthy, high protein snack to bring to work to replace things like Gold Fish, chips, corn chips, and pretzels.
My personal favorite flavor was the sriracha. Click the picture below to hunt for a good deal on them!

Stack them with this smoothie for a healthy, satisfying meal.

Want more healthy snacks? Click the links below or go to the Healthy Snacks tab of my Recipes on my homepage:

Maple Glazed Jelly Pronuts Recipe made with Kodiak Cakes Powercakes Mix

Lenny & Larry’s Protein Cookie Review

Protein Packed Vanilla Cinnamon Cappuccino Recipe

High Protein Peppermint Patty Ice Cream (Recipe)

Lower Your Blood Pressure with the DASH Diet

Dietary Approaches to Stop Hypertension, or DASH, is a diet guide specifically geared towards reducing blood pressure and preventing hypertension for people with elevated blood pressure.

The DASH diet also incorporates a balance of daily physical activity, smoking cessation, and medications necessary to lower blood pressure to healthy levels.

“The DASH diet and the Mediterranean diet are the two dietary styles recommended by the American Heart Association/American Stroke Association for the prevention of stroke.” – Yasmine Ali, MD. For the record, the Mediterranean diet is probably my favorite diet as far as variety of flavors and nutritional value goes. Mediterranean cuisine is typically higher in polyunsaturated fats (plant-based fats), complex carbohydrates, lean protein and a lot of fresh vegetables.

The DASH diet is centered around decreasing:
1) total fat & saturated fat
2) high levels of dietary cholesterol
3) extraordinarily high levels of dietary sodium intake

And increasing:
1) Total vegetable intake
2) Total fiber intake
3) Total fruit intake
4) Potassium, calcium and magnesium intake

5 Diet Hacks to Increase Vegetable Intake

5 Easy Ways to Lower Your Sodium Intake

How can you get started on the DASH diet?

First, speaking to your physician or dietitian and make sure the DASH diet is right for you (and if you’re hypertensive chances are it will be). Then, you can go directly to the NHLBI Guide to Lowering Blood Pressure and learn as much about the DASH diet as possible so you understand it better going in.

Essentially this diet is a guide to healthy living that anybody can follow, hypertensive or not. Odds are if you’re following a healthy lifestyle (daily physical activity, high fruit & vegetable intake, high fiber intake, balanced meals, no smoking, etc.) your blood pressure is right where it needs to be. If not, then the DASH diet is a great opportunity to learn how to live a healthier lifestyle. I was taught the DASH diet in my Dietetics classes and the concept is something I wholeheartedly believe in.

How to Detox Without Buying Expensive Products

The original post by Yasmine Ali on Verywell.com is right here if you want to check it out!

Chocolate Peanut Butter Squares

I saw these posted a few days ago and it was easily my favorite food post of the day. Check out these Chocolate Peanut Butter Squares

Peanut Butter & Chocolate Slice Peanut butter and chocolate – hands up if you don’t like that combo? No one, ok let’s move on. This slice is super easy to make and is guaranteed to please whomever you serve it up to. I used shop bought 85% organic chocolate for the top, but you could […]

via Peanut Butter & Chocolate Slice — Goodness Wrapped in Happiness

Maple Glazed High Protein Jelly Donuts Recipe

Nothing on the internet needs to go viral more than these Maple Glazed High Protein Jelly Donuts.

Kodiak Cake Power Cakes Protein Donut Recipe Maple Glaze Coconut Oil Pancake

These sticky, sweet, crispy donuts are made with Kodiak Cakes Power Cakes mix and filled with organic mixed berry preserves before being lightly fried in coconut oil and then rolled in a sweet maple syrup glaze and sprinkled with cinnamon and powdered sugar. With over 15 grams of protein, these donuts are worth every bite.

Here’s how you can make your own:

Ingredients
1 cup Kodiak Cakes Power Cakes Mix
6 tsp. organic mixed berry preserves
1 whole egg
1/4 cup water
1/4 cup maple syrup
2 tbsp. coconut oil
1 tsp. powdered sugar
1 tsp. cinnamon
* Makes 6 Pronuts

Prepping Instructions
1) In a large bowl combine the Power Cakes mix with 1 whole egg and 1/4 cup of water and mix until the batter has a cookie dough-like consistency.
2) Mold the mix into patties and make an indent in them with your thumb.
3) Add 1 tsp. of organic berry preserves, jelly, jam or whatever filling you’d like into the indent.
4) Fold the dough over the jelly filling making sure the indents are completely sealed.

Cooking Instructions
1) Heat a large skillet on a medium flame and melt 2 tbsp. of virgin coconut oil.
2) Place each donut on the skillet and fry until both sides and edges of the donut are golden-light brown.
3) Place the donuts on a plate and rub them with maple syrup (dip a spoon in maple syrup and rub it evenly across the donut. Repeat until each donut is fully and evenly glazed).
4) Sprinkle 1 tsp. of powdered sugar and 1 tsp. of cinnamon evenly over each donut.

 

Want more recipes like this? Follow me on Instagram, Twitter and Facebook! And if you make these yourself, please…PLEASE tag me in it. I want to see how yours come out!

5 Easy Ways to Lower Your Sodium Intake

Reducing your sodium intake is an easy, painless way to lower your blood pressure. Despite what you may think, it isn’t all about taking things OUT of your diet. I’m a bigger fan of adding things INTO your diet. Here are a few things you can do to lower your sodium intake without having to eat bland, uninspired meals:

1) Replace processed food with home cooked meals.

Processed food is loaded…seriously loaded with sodium. That’s partially how processed food stays fresh for weeks on end. Take a good, hard look at your daily diet and see what foods you can replace with natural food and home-cooked meals. If you usually eat two microwaveable meals (lean cuisine, weight watchers, etc.) cut back to one and replace the other with a fresh, home-cooked meal. Once you get used to that change, replace the other daily processed meal with a fresh meal that you can make at home. This will take hundreds of milligrams of sodium out of your diet without cutting back on the actual amount of food you get to eat.

2) Use a variety of herbs & spices.

We usually load our meals up with salt because it brings out the flavors of our meals. You can enhance the flavor of your meals without loading up on salt by accessing a larger arsenal of spices. Instead sprinkling salt all over your dish, try seasoning with oregano, paprika, chili powder, onion powder, garlic powder, or whatever goes best with your dish and then just a light sprinkle of salt to make it all come alive.

3) Replace butter with olive oil or coconut oil.

If you’re used to spreading butter on your bread, rice, and pasta or if you saute most of your meals in butter, try replacing that butter with olive oil or coconut oil. Olive oil and coconut oil are lower and sodium and they’re also two healthier fat alternatives that may even help you burn fat, lower your LDL cholesterol and lower your blood pressure.

4) Use hot sauce or hot spices.

Hot sauce, red pepper flakes, and chili peppers have helped me cut a lot of sodium from my diet. My clients have said that this has worked wonders for them also. The extra heat keeps any meal from tasting bland.

5) Make your own sports drinks and soft drinks.

Sports drinks are usually relatively high in sodium to help replenish electrolytes during and after your workout. Making your own sports drinks can help you seriously cut down on sugar and sodium. How? Fill a large shaker bottle with ice, 4 oz. coconut water, 4 oz. of 100% juice, and the rest with water. Shake and enjoy a sweet, hydrating beverage loaded with potassium and vitamins.

I personally use Goya or ZICO coconut water:

To make your own soft drink, try a flavored Polar seltzer in a tall glass filled with ice. Pour a few ounces of juice and fresh lemon or lime wedge to make a sweet, fizzy soft drink with less than 1/2 the calories of a traditional soft drink.