Winter-Proof Your Workout This Year

Winter is upon us! Which is why we want to share this great article on how to winter-proof your workout. Read the article here.

Low-Fat Eggnog

Eggnog is the classic go-to holiday drink this time of the year, so you certainly don’t want to miss out! Luckily for all of us we found this amazing low-fat recipe that is a must try.

Check out the recipe below courtesy of foodnetwork.com:

Total Time: 20 min

Prep: 20 min
Yield: 6 servings

Ingredients:
2 cups nonfat milk
2 large strips orange and/or lemon zest
1 vanilla bean
2 large eggs plus 1 egg yolk
1/3 cup sugar
1 teaspoon cornstarch
White rum or bourbon (optional)
Freshly grated nutmeg, for garnish

Directions:

Combine 1 1/2 cups milk and the citrus zest in a medium saucepan. Split the vanilla bean lengthwise and scrape out the seeds; add the seeds and pod to the saucepan and bring to a simmer over medium heat. Meanwhile, whisk the eggs, egg yolk, sugar and cornstarch in a medium bowl until light yellow.

Gradually pour the hot milk mixture into the egg mixture, whisking constantly, then pour back into the pan. Place over medium heat and stir constantly with a wooden spoon in a figure-eight motion until the eggnog begins to thicken, about 8 minutes. Remove from the heat and immediately stir in the remaining 1/2 cup milk to stop the cooking. Transfer the eggnog to a large bowl and place over a larger bowl of ice to cool, then chill until ready to serve.

Remove the zest and vanilla pod. Spike the eggnog with liquor, if desired, and garnish with nutmeg.

Per serving (1/2 cup): Calories 90; Fat 2 g (Saturated 1 g); Cholesterol 96 mg; Sodium 59 mg; Carbohydrate 13 g; Fiber 0 g; Protein 5 g

Don’t Let the Busy Holiday Season Be an Excuse for Not Staying Fit

The holiday season is upon us and more often than not it can disrupt our normal workout routines. Thanks to this article on womenshealthmag.com, we can learn how to help keep up our routines with some modifications when we don’t have access to our usual equipment, locations, etc. Read the full article here!

Diet Friendly Stuffing Recipe

Thanksgiving is later this month and we can usually count on there being some delicious food during the celebrations! Staying on a diet can be a challenge around the holiday season but there are ways to help stay on track. One way is to incorporate some healthy recipes into the thanksgiving meal plan. Check out this low fat stuffing recipe from food.com.

Nutrition Information:

  • Serving size: 1 (118g)
  • Servings per recipe: 8

(Amount per serving):

  • Calories 178.9
  • Calories from Fat 41
  • Total Fat 4.6 g
  • Saturated Fat 1.7 g
  • Cholesterol 11.4 mg
  • Sodium 903.2 mg
  • Total Carbohydrate 29.6 g
  • Dietary Fiber 7.9 g
  • Sugars 4 g
  • Protein 9.9 g

Ingredients:

  • 1tablespoon unsalted butter
  • 4ounces sweet Italian turkey sausage, casings removed
  • 1 cup mushroom, chopped
  • 2 medium onions, chopped
  • 3 celery ribs, chopped
  • 1cup celery leaves, chopped (from inner celery ribs)
  • 1lb reduced-calorie whole wheat bread, cut into 1/2-inch cubes and dried overnight (or in the oven)
  • 1cup fresh parsley leaves, chopped
  • 2 teaspoons poultry seasoning
  • 1 1teaspoons salt
  • 12teaspoon fresh ground black pepper
  • 1 1cups turkey broth or 1 12 cups chicken broth, as needed
  • 12cup egg substitue

Directions:

  1. In a big skillet, brown the sausage bits gently in half the butte, reduce heat to medium.
  2. Add chopped or minced onions, mushrooms, celery, and celery leaves.
  3. Cook, stirring often, until the onions are golden, about 8 minutes.
  4. Scrape the vegetable mixture into a big bowl; mix in the bread cubes, parsley, poultry seasoning, salt, and pepper.
  5. Gradually stir in broth combined with the egg substitute, until the stuffing is evenly moistened but not soggy.
  6. Transfer stuffing to a lightly buttered casserole dish; drizzle with additional broth and remaining melted butter as desired, cover, and bake in a preheated 350° oven for 30-45 minutes.

5 Steps to Loving Your Body

Loving your body image can be hard and something most people struggle to do. It is important to embrace your body just the way it is, so here are some ways you can accomplish this.

Cinnamon Apple Chips

Satisfy that fall apple craving with this delicious and healthy cinnamon apple chips recipe. Thanks carriesexperimentalkitchen.com for this awesome recipe!

Serves: 4

Ingredients:

  • 4 Apples, cored and sliced ⅛” thick (I used McIntosh)
  • 1­2 tsp. Ground Cinnamon
  • 1­2 tsp. Granulated Sugar
  • If needed, Cooking Spray

Instructions:

  1. Preheat oven to 200 degrees fahrenheit.
  2. Add the sliced apples to a large bowl; then coat the apples with the cinnamon and/or sugar.
  3. Spray a baking sheet with cooking spray and line the apples flat on the pan. You may need to use two pans so that they are not overlapping.
  4. Bake 2­3 hours until the chips are dry yet still soft. Allow to cool completely before placing them in an air tight container for up to 4 days (if they last that long!).

Nutrition Information:

  • Calories: 88
  • Fat: 0g
  • Carbohydrates: 23.9g
  • Sugar: 18.4g
  • Fiber: 5.4g
  • Protein: 0g

Not All Stretches Are Equal

Stretching is often overlooked, but is an easy way to prevent injuries and recover from workouts. Here is an article that compares dynamic to static stretching. Check out this article here.

Oven Baked Zucchini Chips

Oven-Baked-Zucchini-Chips-2

Looking for a crunchy snack to replace your bag of chips? Here is a tasty option for you to try out. Thanks to skinnyms.com for this delicious recipe!

Prep Time: 10 mins

Oven: 425 degrees

Total Time: 50 mins

Makes 4 servings

Ingredients:

  • 1 large zucchini, cut into 1/8” slices
  • 1/3 cup whole grain breadcrumbs or Panko
  • ¼ cup finely grated parmesan cheese, reduced fat
  • ¼ teaspoon black pepper
  • Sea Salt to taste
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon cayenne pepper
  • 3 tablespoons low-fat milk

Combine in a small mixing bowl, breadcrumbs, parmesan cheese, black pepper, salt, garlic powder, and cayenne pepper. Dip zucchini slices into milk and dredge into bread crumbs to coat both sides. Note: It may be necessary to press crumbs onto zucchini slices to ensure the crumbs stick.

Arrange zucchini on a non-stick cookie sheet and lightly mist with a non-stick cooking spray.

If using a rack, place rack on a cookie sheet. Bake 15 minutes, turn over and continue baking until golden, approximately 10-15 minutes (being careful not to burn). Allow to cool to room temperature before storing in an airtight container.

TIP: Zucchini Chips will continue to get crispier while cooling.

NOTE: For gluten free chips, use gluten-free bread crumbs.

Calories: 99 | Total Fat: 3 g | Saturated Fat: 2 g | Trans Fat: 0 g | Cholesterol: 13 | Carbohydrates: 12 g | Sodium: 241 mg | Dietary Fiber: 2 g | Sugars: 2 g | Protein: 6 g |

Improving Your Posture Really Does Make a Difference

Aside from looking better when we sit and stand up straight, have you thought about the other ways posture affects your body and health? Maintaining a good posture has many health benefits, and not practicing good posture can lead to many problems. Check out the article here to read about 7 ways to improve your posture!

Skinny Overnight Oats in a Jar

Don’t have time for breakfast in the mornings? Then this delicious recipe for overnight oats in a jar is just for you! Just as the name implies, you do everything the night before so it’s ready to eat in the morning. Simple but tasty and nutritious all in one! Thanks skinnytaste.com for the great recipe!

Servings: 1 • Serving Size: 1 jar •  Points +: 6 pts • Smart Points: 5

Calories: 243 • Fat: 10.6 g • Carbs: 35.4 g • Fiber: 8.5 g • Protein: 6 g • Sugar: 12 g Sodium: 94.7 mg 

Ingredients:

  • 1/4 cup quick oats
  • 1/2 cup unsweetened almond milk (or skim, soy)
  • 1/4 medium banana, sliced (freeze the rest for smoothies!)
  • 1/2 tbsp chia seeds
  • 1/2 cup blueberries
  • 4-5 drops NuNaturals liquid vanilla stevia (or your favorite sweetener)
  • pinch cinnamon

For the topping:

  • 1 tbsp chopped pecans (or any nut)

Directions:

Place all the ingredient in a jar, shake, cover and refrigerate overnight. Add your favorite crunchy toppings such as nuts, granola, etc and enjoy the next day!