Beat the Heat

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Many of us like to take advantage of the warmer weather and extra hours of sunlight this time of year. However, take extra care of yourself when working out in the heat. Read this article from Shape.com to ensure your safety.

Strawberries with Chocolate Protein Dipping Sauce

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If you’re headed to a 4th of July get together, take advantage of the opportunity to take a light and delicious dish you know you can eat without blowing all of your calories. Self.com had an outstanding article with 10 make-ahead side dishes. Consider this strawberry with chocolate protein dipping sauce featured in their article from amyshealthybaking.com. It’s only 110 calories per serving and you can change up the fruit if you would like!

(Makes 2 servings)

Ingredients:

1 cup (240g) Organics plain nonfat Greek yogurt

1 ½ tbsp unsweetened cocoa powder

1 ½ tsp powdered stevia

1 ½ cups (210g) fresh strawberries

Instructions:

  1. Add the Greek yogurt, cocoa powder, and stevia to a small bowl. Stir until smooth. Serve with the fresh strawberries.

Healthy Eating at a Barbecue

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It’s barbecue season! Eating healthy at a cookout can be tough, but you can enjoy yourself even in a challenging setting. To find out ways to savor your favorite summer dishes, check out these tips from self.com here.

Healthy Avocado Chicken Salad

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Chicken salad is often a favorite quick and easy meal, but it can be high in calories and fat. This recipe from familyfreshmeals.com uses avocado and Greek yogurt to add some vegetables and reduce the calories of this go-to summertime favorite. Enjoy!

Prep time: 2 minutes

Cook time: 20 minutes

Serves: 4­-6

Ingredients:

  • 2 cups shredded chicken
  • 1 avocado
  • ½ tsp garlic powder
  • ½ tsp salt
  • ½ tsp pepper
  • 2 tsp lime juice
  • 1 tsp fresh cilantro
  • ¼ cup mayo
  • ¼ cup plain Greek Yogurt Instructions
  1. Mix all ingredients in a large bowl. Cover and refrigerate for at least 20­30 minutes to let all those yummy flavors blend together.
  2. 2. Serve on your favorite bread, crackers, pita pocket or on a bed of lettuce.

 

Get Bikini-Body Ready

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Summertime is upon us, and if you’re worried that you’re not quite ready to step out in your bikini, you are not alone! We found an article with 8 last minute tricks to get bikini- body ready courtesy of Results Fitness. Check it out here!

A Salad a Day

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Salads are a go-to healthy lunch for many of us. They can be an easy way to add protein, fruits, and vegetables to your diet. We all know though that salads can get boring! Here’s some recipe combinations from the blog barefeetinthekitchen.com so you can eat a salad every day and like it!

Vegetable options:

Ingredients

(any combination of the below ingredients will keep nicely for several days in the refrigerator)

  • chopped greens: (a mix of romaine, spring mix, spinach, arugula, or butter lettuce )
  • tomatoes: sliced or chopped
  • cucumber: sliced or chopped
  • corn: canned, frozen, or fresh
  • bell peppers: sliced thin or chopped small
  • red onions: sliced thin
  • green onions: sliced thin

Protein options:

  • ground beef or ground turkey: cooked and seasoned generously with Mexican spices or taco seasoning
  • taco meat with black beans and corn
  • pulled pork or carnitas: shredded and chopped bite-size
  • cooked or roasted chicken: shredded or diced
  • ham: diced
  • hard boiled eggs: chopped
  • canned tuna fish: drained well
  • cooked shrimp or fish
  • beans: black, kidney, or pinto beans

Topping options:

  • cheese: shredded, diced, or crumbled
  • avocado: sliced or diced
  • fruits: diced apples or pears, orange slices, fresh berries
  • plenty of crunch: croutons, tortilla chips, or Fritos
  • fresh lime
  • salt and pepper
  • salad dressing of your choice: Italian, Poppyseed, White Balsamic Vinaigrette, Ranch

Instructions:

Prep the vegetables and place in serving size containers. Add a paper towel to each box to help the produce last longer. Place in the refrigerator until ready to eat.

When ready to eat:

Warm the protein of your choice and chop bite-size, if needed. Add the protein to the pre-made salad greens and vegetables. Add the toppings of your choice. Squeeze lime generously over the salad, sprinkle with salt and pepper. Or toss with your favorite salad dressing. Enjoy!

Try topping your salads with these combinations:

Carnitas (or pulled pork), avocado, cotija cheese, lime, salt, and pepper

Grilled chicken, bacon, hard-boiled egg, cheddar cheese, ranch dressing

Chicken, berries, feta cheese, almonds or walnuts, poppyseed dressing

Tuna fish, strawberries, avocado, lime, salt, and pepper

Chicken or bacon, red grapes, shaved parmesan cheese, candied walnuts, white balsamic dressing

Taco meat, beans, corn, avocado, shredded Mexican cheese blend, lime, salt, pepper

* Don’t forget to add plenty of crunch to each salad!

Make Time for Exercise

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Are you a mom that struggles to find time to work out? We found a great article at the Daily Burn which encourages including the kids in your workout. See 16 other great tips here.

Carrot-Zucchini Cake with Coconut-Cream Cheese Frosting

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Are you dreading the Easter holiday because you’re afraid to ruin your diet? Don’t be! Myrecipes.com has many wonderful recipes that are great for family gatherings and who would guess your holiday dish has half the calories? Consider adding this Carrot-Zucchini Cake with Coconut-Cream Cheese Frosting to your menu. Yum!

Ingredients:

  • 9 ounces white whole-wheat flour (about 2 cups)
  • 1 1/2 teaspoons baking powder
  • 1 1/2 teaspoons baking soda
  • 1 1/2 teaspoons ground cinnamon
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground nutmeg
  • 3/4 cup granulated sugar
  • 1/2 cup dark brown sugar
  • 1/2 cup canola oil
  • 3 large eggs
  • 1 cup grated carrot
  • 1 cup grated zucchini
  • 3/4 cup drained canned crushed pineapple in juice
  • Cooking spray
  • 4 ounces 1/3-less-fat cream cheese, softened
  • 1 tablespoon unsalted butter, softened
  • 2 cups powdered sugar
  • 1/2 cup flaked sweetened coconut, toasted

Instructions:

  1. Preheat oven to 350°.
  2. Combine first 6 ingredients in a bowl. Combine sugars, oil, and eggs in a separate bowl, stirring with a whisk. Stir carrot, zucchini, and pineapple into sugar mixture. Add flour mixture to sugar mixture; stir until moistened. Spoon batter into a 13 x 9-inch metal baking pan coated with cooking spray. Bake at 350° for 33 minutes or until done. Cool on a wire rack.
  3. Combine cream cheese and butter in a bowl; beat with a mixer until smooth. Add powdered sugar; beat just until smooth. Spread evenly over top of cake. Sprinkle with coconut flakes. Cut into 16 pieces.

Nutritional Information:

  • calories 292
  • fat 11.3 g
  • sat fat 2.9 g
  • monofat 5.4 g
  • polyfat 2.3 g
  • protein 4 g
  • carbohydrate 44 g
  • fiber 2 g
  • cholesterol 42 mg
  • iron 1 mg
  • sodium 243 mg
  • calcium 55 mg
  • sugars 33 g
  • Added Sugars 31 g

Stay Committed

outdoorDo you change up your workout routine for each season? As the weather warms up, it’s a great time to get outside, soak up some sunshine, and get some exercise. We found a great article at active.com to get some motivation to stay committed to your routine. Read the full article here!

 

Clean Eating Chicken Chili

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Are you in need of a good, clean recipe? Try this Chicken Chili recipe we found on thebewitchinkitchen.com. It’s low in fat, packed with protein, and so delicious!

 Ingredients:

  • 1 tbsp olive oil
  • 1 lb ground chicken
  • 1 onion, chopped
  • 1 red bell pepper, diced
  • 1 cup chicken broth
  • 1 can black beans
  • 1/2 cup frozen corn
  • 1 can fire roasted tomatoes (14oz)
  • 1 can tomato paste (roughly 1/4 cup)
  • 1/4 cup applesauce
  • 1 tbsp ground chili powder
  • 1 tsp cumin
  • 1 tsp oregano
  • 1 tsp thyme
  • 1 tsp garlic
  • 1/2 tsp cayenne

Instructions:

  1. Heat a large pot over medium heat and add the olive oil. Once that is heated add the ground chicken and scramble fry until it’s cooked (about 7-8 minutes). Add the onion and red bell pepper and cook for 3 minutes.
  2. Add the rest of the ingredients and bring to a boil.
  3. Cover the pot and bring it down to a simmer for 50 minutes. Check on it at the 30 minute mark to give it a good stir.