Tag: healthy

Mexican Fish n’ Chips

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Try this for dinner!

I saw this recipe on some cooking show and decided to give a try with a few healthy modifiers! It turned out to be super easy and delicious!

Ingredients:
Cod (or any white fish)
2 Tomatoes
1/2 Onion
Pepper (whichever kind you like)
1 Garlic clove
Corn
Lemon juice
Lime juice
Salt and pepper
Drizzle of Extra Virgin Olive Oil (or Coconut Oil)
Cheese (of your choice)
Good handful of cilantro
Tortilla Chips (I used Simply Balanced organic tortilla chips)

Process:

  1. PreHeat oven to 350 degrees
  2. Place  2 pieces of thawed cod on a pan with foil; season with olive oil, lemon juice, lime juice, salt and pepper.
  3. Place pan in oven for 25 minutes
  4. In a food processor or blender – add tomatoes, onion, little olive oil, garlic, pepper of choice, chopped cilantro, salt, pepper, lime juice and lemon juice. MIX – once mixed add corn stir.
    ********You could substitute this ENTIRE step and use your favorite salsa!
  5. After 25 minutes remove cod from oven and top with salsa mixture or your favorite kind of salsa.
  6. Top that with tortilla chips
  7. Top that with your favorite kind of cheese ( I used part skim mozzarella)
  8. Put back into oven for 6-8 minutes until the cheese is melted chips are browned on corners.
  9. ALL DONE!!

This is filling enough as is but if you want a side try eating this with brown rice with black beans!

ENJOY!
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Kale Health Benefits

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In the previous post Snack time: Kale Chips I gave step by step directions on how to make, a personal favorite of mine, kale chips. I came across this article about the many healthy benefits kale has and figured I’d pass it on! #eatkale

10 health benefits of kale from http://www.mindbodygreen.com

 

1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.

2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.
3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.
4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.
6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels
 
7. Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.
9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility
10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.
For this article and more on healthy living visit: http://www.mindbodygreen.com/

Take your fitness goals to work!

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A healthy lifestyle is more fun with friends! Try to get a group a work to walk during lunch or a group gym session after work instead of happy hour!

Why not make it a challenge? Try to start a weight loss challenge at work and you can hold each other accountable! Nothing like some friendly competition!

Your healthy lifestyle and habits will spread throughout your office and help everyone in the long run!

And remember to have fun!

For more ideas visit on getting a challenge started at work: Click Here

Blueberry Vanilla Smoothie

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Blueberries are FULL of antioxidants which are essential to a healthy body!  Blueberries are good for your cardiovascular health, brain health and can help lower cholesterol. After a workout blueberries give your body want it needs to replenish all the essential nutrients you burned during your workout.

This shake is light but filling and not to mention DELICIOUS! You can leave out the protein and give this to your kids as a healthy dessert or snack!

It’s super easy  to make!

Blueberrysmoothie

Pin the recipe and share it! Hope you enjoy this and much as I do!

What are some of your favorite smoothies? Leave it in the comments!

Family Fun for a Good Cause!

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ImageJoin us on Saturday, November 1, 9:00 a.m. at Bluemont Park located at 329 N. Manchester St. Arlington, VA 22203 for a Family Fun Run and Dog Walk all to support Paws2Care. The organization helps children battling cancer, children with special needs and children of wounded warriors.

Beamer the Therapy Dog is on the Nationally Certified Pet Partners Therapy Team. He visits children in hospitals offering some fun and laughs! Come out and support this wonderful cause and get your whole family moving! It’s a win win! Don’t miss it!

CLICK HERE to Register today!!

 

Here is Beamer with some of his friends!

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Cookie Dough Bites

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I first found these on Healthy Fitness Meals on Instagram.  After making them a few times, I modified them and I really am pleased with this recipe. It is an all natural treat!  It satisfies your sweet craving without the guilt!

A great “on the go” snack! Store them in the refrigerator!  ENJOY!

cookiedoughbites

Pin and share!

Go for a hike

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Sometimes we get in a routine, work, gym, kids practices, church, whatever you have going on, taking a break and going outside for a hike may be just want you need! Hiking is great exercise and ALL ages can enjoy it together. The health benefits are just icing on the cake!

Here are a few:

  • Improved cardio-respiratory fitness (heart, lungs, blood vessels)
  • Improved muscular fitness
  • Lower risk of coronary heart disease and stroke
  • Lower risk of high blood pressure and type 2 diabetes
  • Lower risk of high cholesterol and triglycerides
  • Increased bone density or a slower loss of density
  • Reduced depression
  • Better quality sleep

Change it up and get your family and friends on a trail! Check out to http://www.mapmywalk.com/us/ and look up local trails near you!

 

Source: http://www.goodhiker.com/2011/05/25/health-benefits-hiking/

What causes leg cramps?

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With a lot of talk about LeBron James cramping up in the 4th quarter of Game 1 of the NBA Finals, thought I’d share why this happens.

First off, when you run on treadmill versus running outside; outside whether it’s hot or cold it’s harder on your body because you are dealing with the elements. Playing summer basketball or playing inside during winter, the temperature and conditions of the air have an effect on how the body reacts and recovers.

Every other game played this season was played in an air conditioned building. With the A.C. breaking in the At&t center the temperature on the court soared to over 90 degrees. Since players weren’t acclimated to the heat their bodies responded in different ways.

When playing a sport your body uses electrolytes to fuel your muscles. Your body sweats to cool off trying to keep your body temperature close to it’s normal level. Sweat contains sodium, calcium, and potassium which is essential for your body and muscles to functions.

So any other game James’ body has no problem keeping cool and staying hydrated with the air temperature in the 70s. The hot air temperature of the At&t Center caused him to use up -sweat out – all his electrolytes. When stressed the body uses the “reserves” for the heart and organs so the muscles don’t get any of the fuel they need to function properly – so muscles cramp.

It’s also important to note that because of James’ size and low body fat he needs even more electrolytes and hydration. Having lower body makes any athlete more liking to cramp because once you burn the fuel you’re body goes to the burn fat since most professional athletes are very low on body fat they need to keep hydrating and refuelling.

Think of it like James’ is a Tahoe with the gas tank the size of a corolla, big car that needs to refuel because there gas tank can empty quickly since a big body is using up the fuel at a rapid rate.

There’s no way anyone could have planned for the air conditioning to malfunction. Tony Parker said he was used to playing overseas in similar conditions so his body had been acclimated to it over time.

I have no doubt if the A.C. hadn’t stopped working James’ body would have been able to stay cool enough for him too refuel.

Point is: It’s important be aware of the elements and air conditions and to stay properly hydrated! Always keep your body fueled with the right stuff when playing sports or exercising.

Reference: http://www.slate.com