Wednesday, February 29, 2012

Healthy Meals- Baked Parm Tomatoes

I have a tomato obsession. I love their sweet juiciness and how they can be added to pretty much any dish....or those little baby cherry guys can be eaten as a snack. 
This version can be used as a side dish with (I think) pretty much any meal of the day or as a snack!! This totally reminds me of brushetta without the bread!
 
What you need....
4 tomatoes, halved
1/4 cup freshly grated Parmesan cheese
1 teaspoon chopped fresh oregano
1/4 teaspoon salt
Freshly ground pepper, to taste
4 teaspoons extra-virgin olive oil

What you need to do...
Preheat your oven 450° F.
On a baking sheet, place tomatoes cut side up
Top those babies with Parmesan, oregano, salt and pepper. 

Drizzle with oil & bake until the tomatoes are nice & tender

This should only take about 15 minutes.

As always, if you make this...I wanna hear what you think! Lemme know!

Healthy Snack Idea- Strawberry Greek Yogurt Balls

dip strawberries in plain greek yogurt & freeze for a healthy snack

Don't these look so good?!?! I want to lick them!! lol 

You can make them by dipping strawberries (halved or whole) in vanilla greek yogurt. Simply place on a sheet pan lined with parchment or wax paper and freezing. Voila: Yogurt-covered strawberries!

You can get adventurousness and try other fruit as well! Perfect as an afternoon snack!

Tuesday, February 28, 2012

Rachel's Meal Plan Bikini Season!

Not many people can say that they have an awesome friend who sends them delicious meal plans, but I can!!! My awesome (and gorgeous) friend sent me this amazing meal plan. You HAVE to check out her blog! http://rachelcbrooke.blogspot.com/  
Are you getting ready for bikini season?




Monday
   *********************************
Breakfast 1/4 cup High Fiber Cereal
(oatmeal is a good option) sprinkled with 
1 Tbsp ground flaxseed and cinnamon  with
1 cup fat-free milk
1 small sliced banana
Morning Snack A few Tbsp Hummus (I like spinach artichoke)
Carrot sticks to dip into Hummus

Lunch Chopped Chef's Salad
Romaine lettuce, cucumbers, tomatoes, 
2 egg whites, 3 oz turkey, and 1 oz cheddar
cheese tossed with balsamic vinagerette or 
olive oil and vinegar
Afternoon Snack 2 slices of turkey on whole wheat wrap 
with 1/4 avocado
Dinner  4 oz Beef Tenderloin
Steamed red potato, 2 tbsp parmesan on top
1 cup Steamed green beans
 ****************************
Tuesday
Breakfast 3 scrambled egg white
topped with
1 oz reduced-fat Cheddar cheese 
wrapped in small whole wheat torilla
small fat-free latte or green tea
Morning Snack 1 hard-boiled egg
1 cup sugar snap peas 


Lunch 1 (4 oz) can tuna in water, with Romaine  
lettuce and tomatoes in 1/2 a whole 
wheat pita
Add hummus for taste (roasted red 0
pepper would be good with this)
Afternoon Snack Make a trail mix- 18 pistachios
1 Tbsp dried cherries 
1/4 cup oat brank flakes
Dinner  3 oz salmon, brushed with olive oil and
bake, skin side down, for about 10 min
at 425 deg
Steamed artichoke
Mixed green salad
1 Tbsp Raspberry vinaigrette
1/2 cup quinoa

**************************************
Wednesday
Breakfast Omellete- 1 whole egg, 2 egg whites, 
spinach, tomatoes, and mushrooms
1 slice of whole wheat toast
1 cup fat-free milk
Morning Snack 1 oz of cheddar cheese or string cheese
1 cup of sliced red and yellow bell 
pepper, hummus for dip
Lunch 4 oz sliced grilled chicken in large 
lettuce leaf. Top with chopped bell 
pepper, artichoke hearts, and 1 oz part-
skim mozarella cheese, and honey 
mustard
1 cup of raspberries
Afternoon Snack 100- calorie pack of microwave 
popcorn sprinkled with 2 Tbsp of 
parmesan cheese
Dinner  4 oz Pork Tenderloin seasoned with salt
and pepper and roasted at 350 deg for 
15 min (add some type of spices that you 
like)
Steamed green beans
Spinach salad with sliced cherry 
tomatoes and red onions         ******************************

**************************
Thursday
Breakfast 1 cup nonfat plain greek yogurt
with 1 Tbsp chopped almonds, 2 Tbsp 
wheat germ, and 1 cup diced mango

Morning Snack 1/2 nonfat cottage cheese
1/2 cup sliced zucchini (onion powder)

Lunch 1 cup black bean soup
mixed green salad with 
1 Tbsp vinaigrette and 2 high-fiber 
crackers (2 Tbsp guacamole or hummus)

Afternoon Snack 2 Fiber crackers
2 tsp almond butter (honey)

Dinner  5 medium shrimp (sauteed, baked, or 
grilled0, tossed with 1/2 cup whole-
wheat pasta, and 2 tsp olive oil
Steamed broccoli
 ************************
**************************
Friday
Breakfast 1 whole grain frozen waffle
spread with 2 tsp all natural peanut
butter
1 cup fat free milk
1 cup papaya
Morning Snack 1/2 avocado (lemon juice)

Lunch 2 Tbsp hummus, 3 oz turkey, 
2 Tbsp guacamole, and 1 tomato
slice layered on 1 slice of whole 
wheat bread
Afternoon Snack Sweet shake- 1 cup fat-free milk
1 cup ice, 1/2 banana,
2 tsp peanut butter, 1 tsp cocoa 
powder, 1/2 tsp nutmeg & cin
Dinner  4 oz boneless, skinless chicken 
breast
Steamed asparagus
mixed green salad with 1 Tbsp of
vinaigrette

************************
Saturday  Sunday
Breakfast 1 whole wheat English Muf 1 packet plain instant oatmeal 
topped with 2 scrambled egg prepared with fat-free milk, 
whites, 2 slices tomato, 1 slice topped with 7 chopped 
red onion, and 1 oz low-fat  walnut halves, and 1 finely 
cheese chopped apple (cinnamon)
8 oz green tea
Morning Snack 1/2 cup steamed edamame  18 pistachios
(add pepper) 1 cup sliced cucumber
Lunch 2 high-fiber crackers, 6 large 4 oz grilled salmon over 
olives, 4 Tbsp hummus, sliced romaine lettuce with 1 oz 
cucumber, and red and yellow reduced fat feta cheese, cherry
peppers combined on plate  tomatoes, and 1 Tbsp 
1 cup of tomato soup vinaigrette
Afternoon Snack 1 cup fat free chocolat milk Small whole-wheat wrap with 
sliced tomato and 1 Tbsp
hummus
Dinner  1 breast of chicken on salad of 4 oz cod cooked 2 to 3 min per
baby spinach, 1 oz reduced-fat side, add spanish spice mix 
feta cheese, and balsamic  mango salsa to put on top
vinegar Roasted brussel sprouts
Mixed green salad with 2 tsp 
vinaigrette
Small Baked Sweet Potato



Monday, February 27, 2012

Bikini Meal Plan

With only 3 weeks until the Bahamas, I'm tightening the reigns on my diet and really focusing on leaning out. 
sooo whats on the menu this week?

Monday
Meal 1
1 (6 oz) container Greek yogurt 0%
1/4 cup wheat bran
cinnamon
Truvia or Stevia Extract
(make a pudding! mix ingredients with a lil water)

Meal 2

Meal 3
2 cups asparagus
3 oz pink salmon 

Meal 4
2 cup broccoli
1/2 container Greek Yogurt 0% 

Meal 5
1/2 container Greek Yogurt 0%
1 tbsp cocoa powder
Truvia or Stevia Extract
1/2 chocolate protein powder
(mix all ingredients, add a lil bit of water)

Meal 6
8, yes 8 cups of broccoli
3 oz pink salmon
spice up with mustard 

********************

Tuesday
Meal 1
1 Cup Wheat Bran
3 tbsp whole flax seed
cinnamon
Truvia or Stevia Extract
1 scoop protein powder
1 cup Almond milk
12 Almonds

Meal 2
3 cups Green beans
5 large egg whites

Meal 3

Meal 4
5 cups green beans
5 egg whites

Meal 5 
8 cups veggies
7 egg whites

Meal 6 
(1) 6oz container of 0% greek yogurt
1 packet truvia
cinnamon

********************

Wednesday
Meal 1
1 Cup Wheat Bran
3 tbsp whole flax seed
cinnamon
Truvia or Stevia Extract
1 Scoop Protein Powder
1/2 cup fat free cottage cheese

Meal 2
3 oz chicken breast
1 tbsp mustard 
3 cups of cucumbers

Meal 3
3 cups of Mushrooms
2 cups carrots (I like baby carrots!)
3 oz chicken breast

Meal 4
Shakeology with 2 cups Almond milk
handful of ice
espresso or coffee, sweetener to taste

Meal 5
3 oz Chicken Breast 
5 cups shredded cabbage
mustard
shirataki noodles (unlimited! these can be found in the refrigerated section near the tofu!)

Meal 6
1 cup fat free cottage cheese
3 cups cucumbers

********************

Thursday

Meal 1
1 Container 0% Greek Yogurt 6oz
1/4 Cup Wheat Bran
cinnamon
Truvia or Stevia Extract
10 Almonds
Mix into a pudding, add water if necessary

Meal 2

Meal 3
3 cups asparagus
4 oz pink salmon
season

Meal 4
2 cups broccoli
1/2 container 0% greek yogurt, 6oz
Curry powder

Meal 5 
1/2 container Greek Yogurt 0%
1 tbsp cocoa powder
Truvia or Stevia Extract
1/2 chocolate protein powder
(mix all ingredients, add a lil bit of water)

Meal 6
10 cups broccoli
3 oz pink salmon

********************

Friday 
Meal 1
1 Cup Wheat Bran
3 tbsp whole flax seed
cinnamon
stevia extract
1 scoop protein powder
12 Almonds

Meal 2

Meal 3
3 cups mushrooms
2 cups carrots
3 oz chicken

Meal 4
5 oz cooked shrimp
2 cups veggies

Meal 5
4oz tilapia
1 cup veggies

Meal 6
11 cups veggies
5 oz shrimp

How to Get back on Track!


Hi everyone!!!
Sometimes you just have to overindulge in your favorite foods with friends & family  on the  weekends.   It's okay though. That's what quality time is all about!  
Don't live with regret... slipping up is good sometimes-   It makes you want to get back on track that much more!  It gives you more motivation and drive :)
We're thinking there might be some of you that feel the same way as us!  Bouncing back is KEY. Here's how to do it...
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1.  Drink UP!!!

After tons of activity and possibly your healthy cocktails, you're very dehydrated.  Today & tomorrow, focus oniStock_000015239014XSmall drinking half your body weight in water throughout the day.  ex.. 150lbs = 75 ounces of water.  This will help with the spiraling cravings for sugary food from the weekend. Remember- love mixing our water with natural things to flavor it. Try cucumber and mint- this will also help with you pH levels- read below :)

2.  RAW BABY!

This word can scare a lot of people.  RAW food diets can be intimidating, but focus on this for today and tomorrow.  Your digestive system has been in overdrive all weekend.  Give it a break- JUST LIKE YOUR BODY!!  Eat mostly raw today and tomorrow because your body will easily absorb the nutrients, it will cleanse your system for a day or two and you'll feel lighter.  Don't cook your raw food either- unless you sneak some lean meat in there. (tempeh, tofu and fish is best to have at 2 meals if you're going to have some lean protein over the next couple days.) 
Raw foods for YOU!
  • Fruits - apples, bananas, papaya (has break digestive enzymes), grapefruit, watermelon, kiwi, berries, mangos etc...
  • Vegetables - KALE (a great source of fiber), broccoli, spinach, green beans, zuccini, cucumbers, cabbage, carrots, ONIONS - (cleanse the liver) peppers etc...
  • Avocado
  • Wheat grass & psyllium husk!! - psyllium husk is an AMAZING source of fiber!  Mix 1 tbs with almond milk twice a day for the next 2 days to help cleanse your system. i buy the natural flavor at whole foods, but here's a link to their flavored.
  • Some nuts & seeds- keep these on the low side for the next day.
  • Raw black beans or garbanzo beans - loaded with fiber & nutrients
  • Herbs & Spices - cinnamon, parsley, basil, cilantro, cayenne, ginger, onion powder, garlic, mint etc...
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favorite RAW smoothie to help bounce back...
BOUNCE BACK SMOOTHIE
- 1 cup kale, 1/2 banana, 1/2 cucumber, 3 strawberries, 4 fresh mint sprigs (leaves), pinch of ginger, 1 tbs psyllium husk, 1 tbs wheatgrass, 1/2 cup fresh pineapple or apple juice.  (depending on the size of  your fruit & veggies, add a little water if you need to help it blend.)


3.  Bring your ACID LEVELS down

Having the right Alkaline Balance is important for many reasons including improved energy levels, decreased inflammation, disease prevention and many more.  After a big weekend, you're probably very acidic.  If you consumed any processed foods, crackers, chips, sugary treats, any meat, fish, bread, dairy, bad fats and or alcohol or wine, then you need to balance your pH girl!

Focus on eating the foods above that are more alkaline foods. Vegetables - especially green leafy vegetables, your herbs listed above, cucumber, avocado and wheat grass.  


4.  Cardio & weights

You have some extra glycogen stored in your muscles from possibly overeating. The best way to burn through it before it's stored as fat is to increase your cardio and hit the weights for a full body routine.  A HIIT- a 20-30 minute routine is perfect to burn up the extra sugar stored in your body and to combine it with a full body toning routine.    Get burning and remember #1... hydrate :)
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5.  Walk & Rest

Tonight, walk after dinner for a good 30 minutes.  Get out and enjoy some solitude after a busy weekend of entertaining.  When you hit the hay, drink a full glass of water before you fall asleep, take a multi vitamin and try to dream for at least 7.5 hours.

Okay- ready?  Now apply :)   love you guys!!