Tag: healthy

A Very Veggie Black Bean Quinoa Burger

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Veggie Black Bean Quinoa Burger

A veggie burger is a great meatless alternative for summer days, but they can sometimes be loaded with breading, fillers and oil and actually be less healthy than other burger options. This version is made with good-for-you ingredients and is held together with red quinoa – a tasty whole grain. Fill up with protein, fiber and a handful of vitamins from this lightened-up veggie black bean quinoa burger!

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Ingredients (serves 8):

1 C red quinoa, dry

1 zucchini, sliced and sliced again into quarters

1/2 C chopped white button mushrooms

1 small onion, chopped

1 can (15 oz) black beans (*Note: Try to find a “No Salt Added” variety and drain beans under water in a colander.)

1 large garlic clove, minced

1.5 Tbsp olive or canola oil

1/2 tsp cayenne pepper

1/2 tsp ground black pepper

1 tsp salt

1/2 tsp garlic powder

Nonstick vegetable oil cooking spray

IMG_1305Directions:

1. Cook quinoa according to box directions (you will likely need 2 C tap water to boil with the quinoa). Once quinoa is ready, set aside 3/4 C (cooked) for this recipe. Store remaining quinoa in an airtight container and use leftovers within a few days (quinoa is great in salads, as a side dish or combine it with sautéed veggies or fruit!)

2. Warm oil in medium pan (it helps to have one with sides, since it will get full) over medium heat.

3. Add onions to pan and cook 2-3 minutes. Add mushrooms and zucchini and cook another 5 minutes.

4. Add garlic, 1 C black beans and spices to pan. Cook another 5 minutes, stirring occasionally.

5. Preheat oven to 375 degrees Fahrenheit.

6. Place veggies in food processor. Add 1/2 C quinoa. Process mixture until pureed, about 15-30 seconds. Add mixture to large bowl and fold in remaining quinoa (for this recipe) and black beans.

7. Spray two 9 x 13 inch casserole dish with nonstick vegetable oil cooking spray. Take 1/4 C dry measuring cup and scoop mixture into hands, forming balls and pressing down to form patties. You should be able to fit about 4 patties in each dish.

8. Bake patties 15-20 minutes on each side, until the outside is browned and crispy. Serve over bed of greens or a bun and enjoy!

The Goods: What’s Inside?

I put my burger on a bed of greens with tomato, cucumber and pepper - just top with patty and dressing!

I put my burger on a bed of greens with tomato, cucumber and pepper – just top with patty and dressing!

Nutritional Analysis Per Serving (1 serving = 1 patty)

Calories 165 calories, Total Fat 4 g, Saturated Fat 0 g, Cholesterol 0 mg, Carbohydrates 25 g, Fiber 5 g, Protein 7 g, Sodium 301 mg, Calcium 43 mg

 

Easy Huevos Rancheros Scramble

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Huevos Rancheros

Clearly, I had some extra black beans, guacamole and salsa to use from yesterday’s unwrapped shrimp burrito. This morning, I made an amazing huevos rancheros scramble – and it only took about 15 minutes. This is going to be my new summer brunch special. With fiber from the black beans, monounsaturated fat from the avocado, beta-carotene from the tomatoes in the salsa and protein from the eggs, this breakfast is a nutritional powerhouse – and it’s delicious, too!

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Ingredients (serves 1):

2 large eggs

2 Tbsp onion, chopped

2 Tbsp bell pepper, chopped

1/4 C black beans (*Note: If using canned black beans, look for a “No Salt Added” variety and rinse under water in colander.)

2 Tbsp guacamole (Try making your own using my simple recipe here!)

2 Tbsp salsa

1/2 oz. reduced-fat, shredded Mexican Blend cheese

splash skim milk

dash salt

dash pepper

1/2 tsp butter (or margarine)

Directions:

1. Heat butter  in small skillet over medium heat.

2. Add onions to skillet. Cook 2-3 minutes, stirring occasionally.

3. Add peppers to onions in skillet. Cook another 5-7 minutes, stirring occassionally.

4. Add black beans to skillet. Cook another 1-2 minutes.

5.Crack eggs in medium bowl. Add splash of skim milk, salt and pepper. Whisk well and add to skillet.Cook eggs until dry and cooked through, about 5-8 minutes. Continue to stir and scramble occasionally.

6. Add guacamole, salsa and cheese. Cook another 1-2 minutes. Remove from heat and serve.

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 340 calories, Total Fat 20 g, Saturated Fat 8 g, Cholesterol 380 mg, Carbohydrates 20 g, Fiber 4 g, Protein 21 g, Sodium 701 mg, Calcium 305 mg

*Note: Sodium content may vary greatly based on brands used for guacamole, salsa, cheese and beans. 

Unwrapped Shrimp Burrito

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Unwrapped Shrimp Burrito

In this hot weather, I like to lighten things up. For this dish, I went tortilla-less and made a mixed plate filled with burrito-y goodness. Spicy shrimp, onions, peppers and black beans offer a ton of flavor for minimal calories. Plus, the only grain on this plate is brown rice – a whole grain. This dish lets you spice things up while staying light and cool in the heat.

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Ingredients (serves 2):

1/2 lb. large, uncooked, shrimp

1 C brown rice (*Note: I like Trader Joe’s frozen, microwaveable brown rice – it’s ready to serve in just 3 minutes.)

1 green bell pepper

3/4 large onion

1/2 C black beans (*Note: If canned, use a “no salt added” version and rinse under water using a colander. If not using canned beans, beans should be ready to use for this recipe.)

1/4 C salsa (I like Whole Foods Medium Salsa – it has all fresh ingredients and skimps on sugar and salt)

1/4 C guacamole (Try making your own using my simple recipe – here!)

1 oz reduced-fat, shredded Mexican Blend cheese

1 Tbsp olive or canola oil plus 1 tsp

dash salt

1/8 tsp ground black pepper

1/2 tsp chili powder

1/2 tsp ground cumin

dash cayenne pepper (optional – depends if you like your food spicy!)

IMG_1287Directions:

1. Warm 1 Tbsp oil in large skillet over medium heat. Warm remaining 1 tsp oil in separate, small skillet over medium heat.

2. Wash bell pepper, remove stem and seeds and pat dry with paper towel. Cut into thin slices. Set aside.

3. Cut onion into thin, lengthwise strips. Add to large skillet. Cook 3-5 minutes, stirring occasionally.

4. On a separate cutting board, cut or pull the tails off of each shrimp. Remove the long vein that runs along the center of each shrimp. Cut each shrimp into thirds.

5. Add peppers and spices to large skillet with onions. Cook another 5-10 minutes, stirring occasionally.

6. Add shrimp to small skillet. If desired, add extra spices to shrimp skillet. Cook until shrimp are cooked through and no longer translucent, about 5-7 minutes. Stir occasionally.

7. Cook brown rice as directed (if using Trader Joe’s Frozen Brown Rice, pop in the microwave for 3 minutes and let stand 1 minute.)

8. Add cooked shrimp and black beans to large skillet with vegetables. Combine. Add cheese, stir and remove from heat.

9. Place 1/2 C brown rice on each plate. Cover each plate of rice with half the shrimp and veggie mixture. Top each plate with 2 Tbsp  guacamole and 2 Tbsp salsa. Enjoy!

The Goods: What’s Inside?IMG_1289

Nutritional Analysis Per Serving:

Calories 495 calories, Total Fat 20 g, Saturated Fat 6 g, Cholesterol 180 mg, Carbohydrates 46 g, Fiber 7 g, Protein 35 g, Sodium 700 mg, Calcium 316 mg

*Note: Sodium content will vary greatly depending on brands used for guacamole, cheese, salsa and beans. This estimation uses varieties with sodium in order to account for a possible range. 

 

 

Food Myths: Debunked

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There are a ton of rumors circulating about food and nutrition lately. It’s no wonder that all of these mixed messages – from reliable and unreliable sources – can cause confusion. I wanted to sort out a few food issues that I keep encountering over and over. After reading this, you will be able to sort fact from fiction and learn the truth about hot topics in food and nutrition.

Oats HeapMyth #1: All oatmeal is good for you

All oatmeal is not created equally. Many instant varieties contain a ton of ingredients that many of us can’t even pronounce. My rule of thumb is no one should need to be able to understand biochemistry in order to understand the ingredients listed on their food’s nutrition label (and if you do happen to have a degree in biochemistry, you would probably agree that many of those ingredients should not be consumed). Your best bet is to buy rolled oats that list only rolled oats as the sole ingredient. Craving more of an instant fix from a packet? I like Trader Joe’s Oats and Flax oatmeal, which has just four ingredients (rolled oats, sugar, flaxseeds and sea salt). Also, beware of flavored varieties, which tend to contain a ton of excess sugar and additives. Stick with a plain oatmeal and add your own toppings, such as fruit, nuts, cinnamon, or even cocoa powder.

Myth #2: Egg yolks are bad for you

I cringe when I hear this myth. In fact, egg yolks are the source of nutrients within eggs. While egg whites are a good option for those looking to decrease their calorie content, the whites offer little in the way of nutrition – just a small amount of protein and only about 20 calories per egg white, which is not very satiating. The egg yolk contains the lipids, vitamins and minerals that cause eggs to boast such great nutrition, and one large egg contains less than 80 calories. Also, egg yolks contain a substantial amount of choline, which is a nutrient that has been linked to enhancing memory. Start your day sharp and eat eggs (the entire egg!) and feel fuller, longer. Another great option? Combine one whole egg with two egg whites to shave off calories and fat while maintaining some of the nutrition of the whole egg. Also, that rumor about eggs being bad for cholesterol? False! Unless you already have high cholesterol, the cholesterol in eggs does not appear to raise one’s cholesterol. Now, no excuses!

My Green Eggs, No Ham! Avocado toast with sunny side up eggs - yum!

My Green Eggs, No Ham! Avocado toast with sunny side up eggs – yum!

Myth #3: Skipping breakfast is a good way to lose weight

My Very Berry Smoothie (just frozen berries, Greek 0% fat plain yogurt, ice and a touch of honey!)

My Very Berry Smoothie (just frozen berries, Greek 0% fat plain yogurt, ice and a touch of honey!)

Skipping breakfast is one of my biggest pet peeves. This myth is totally false. Want to hear a fact? Breakfast is actually the most important meal of the day. Overnight, we deplete our glycogen stores (our body’s storage form of glucose) and this stimulates a series of hormonal responses. Additionally, many individuals wake up with low blood glucose because of the lack of glycogen and exogenous fuel first thing in the morning. Eating breakfast (with some carbohydrates) helps to keep your hormones in check and replenishes your body with the fuel it needs to take on the day. Just like you would never drive a car without gasoline, you should never walk out your door in the morning without fueling up (properly). That being said, I even suggest that individuals eat a little bit of something (anything) rather than skip breakfast. People are often appalled by this, but I truly believe it is better to eat a half a bagel (or something else “shamed” by most) than skip breakfast entirely. Not hungry? That’s okay. Work your way to eating breakfast by beginning with something small (a few strawberries or a banana) and ultimately add in extras (add a piece of toast with peanut butter, or a small bowl of oatmeal). No time? I can solve that, too. Below are a few quick breakfast options. Again, no excuses!

  • Make some hard boiled eggs at the beginning of the week and store in a bowl in your refrigerator. Grab and go!
  • Make a breakfast smoothie the night before and store in your refrigerator, covered, until the next morning.
  • Make a piece of toast and spread with a nut butter  of choice. Add fruit (on the side or on top) to round out the meal.
  • Bring an apple (or another fruit, like a banana) and some peanut butter with you out the door.

Myth #4: You will undo your workout if you eat afterwards

After a workout, your body needs fuel. You just took your energy from earlier in the day (and from some body reserves) to produce work and now, your body needs fuel to recover. That being said, you don’t need to go overboard. Post-workout, your body needs protein and carbohydrates. Specifically, you should aim to consume about 25 grams of protein within the first 30-60 minutes post-workout. Great options include:

  • Chocolate milk (the chocolate adds extra carbohydrates, which your body needs to recover following a workout)
  • Greek yogurt with fruit (add your own fresh fruit to plain – you will avoid excess sugar and reap nutritious benefits from the whole fruit)
  • Fruit and nut butter
  • Healthy trail mix (I like to make my own with small handfuls of unsalted or reduced sodium nuts and seeds, such as pumpkin seeds, sunflower seeds, cashews and peanuts, dried fruit, such as dried blueberries, and a small amount of dark chocolate pieces, such as semisweet chocolate morsels.)

apple pb

Myth #5: You need to take protein supplements if you are active

It’s true that active individuals may require more protein than non-active individuals. However, most Americans already consume more protein than needed from diet alone. It is recommended that adults consume 0.8 g/kg body weight protein per day. For a 70 kg male (154 pounds), this equates to 56 grams of protein daily. That is not that much and can certainly be attained (and often is exceeded) by an adequate diet. While active individuals may require more protein, many guidelines recommend 1.0-1.7 g/kg body weight, depending on the activity (and the duration and frequency of the activity). So, at 1.5 g/kg body weight (which would be toward the upper range of protein recommendations), a 70 kg male would require 105 grams of protein per day. That post-workout protein shake? It’s probably just going to add excess calories and should only be consumed every once in awhile, if there aren’t other food options to provide the carbs and protein you need to refuel after a workout. Also, it should be noted that protein does not get stored like carbs and fat do within the body. So, what happens to protein that’s consumed beyond your body’s energy needs? It will either get excreted or stored as fat.

my warm kale and butternut squash salad! A good source of carbohydrates!

my warm kale and butternut squash salad! A good source of carbohydrates!

Myth #6: Carbs are the devil

I like carbohydrates. Repeat: I like carbohydrates. Carbs are your body’s main source of fuel – and they are everywhere (which is not a coincidence). It’s true that refined carbs are not ideal, as they offer little in the way of nutrients and are often enriched with vitamins and minerals that are taken out in processing, along with chemicals. However, eating whole grains, such as quinoa, whole wheat bread and pasta products and farro is recommended. Additionally, foods such as fruits (and many vegetables) offer carbohydrates – and there is no reason to run from them. Many of these foods also contain fiber, which many Americans lack in their diet. Also, your brain runs on glucose – about 50 grams of it per day. Without consuming glucose, your body converts fat to ketones, which your brain can use as a secondary fuel source  – as a last resort. Relying on ketones regularly puts your body in an unhealthy state and prevents your brain from obtaining the fuel it needs and creating an optimal environment within your body for necessary enzymatic reactions. Many individuals require between 250-300 grams of carbohydrates per day, with active individuals often requiring even more than that. Put this into perspective next time you see that a snack contains 30 grams of carbs – it is probably okay to consume.

The take-home message

I hope you enjoyed this post and learned that, while there are a ton of nutrition rumors out there, it is important to learn the facts and fuel your body right. Also, many fads do not hold up to the science and it is important to learn the science (or speak with someone who does understand and keep up with the science, such as a registered dietitian) to separate fact from fiction.

*oats picture courtesy of: http://www.babybulletblog.com/wp-content/uploads/2012/11/oats.jpg

**apple and peanut butter picture courtesy of: http://images.meredith.com/fitness/images/2008/12/ss_101159512.jpg

 

Smoothie Season

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With this insanely nice weather, I’ve been craving ice cream and cold treats. However, ice cream can be loaded with added sugar and fat and is not a low-calorie snack. Instead, I’ve been making my own smoothies every morning with plain, 0% fat, Greek yogurt and fresh and frozen fruit. Not only this is a super-quick (it literally takes less than 3 minutes to prepare!) breakfast or snack, but it’s great on-the-go in a thermos. Also, this is an ideal breakfast to make the night before – just store in a covered glass in the fridge and give it a stir in the morning. After making these smoothies, you won’t even be thinking about ice cream, anymore!

Berry Yummy Smoothie

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Ingredients (serves 1):

3 oz 0% fat, plain Greek yogurt (I like Fage – it tastes creamier than many others)

1/2 C frozen berries (I like to use a frozen berry medley of strawberries, blackberries, blueberries and raspberries)

1/2 tsp honey

3 ice cubes

Directions:

1. Place ice cubes in blender (I am in love with my Magic Bullet – perfect for whipping up smoothies quickly and such little clean up!). Pulse until finely chopped. This creates more liquid so that the smoothie blends well.

2. Add yogurt, berries and honey to blender. Blend until smooth (about 1 minute). You may need to pause the blender and stir every once in awhile in order to incorporate all frozen pieces.

3. Pour into cup or thermos and enjoy!

Nutritional Analysis Per Serving:

Calories 96 calories, Fat 0 g fat, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 35 mg, Carbohydrates 15 g, Fiber 3 g, Protein 9 g, Calcium 110 mg

Ready to blend!

Ready to blend!

Gone Bananas For Mango Smoothie

Ingredients (serves 1):IMG_0954

3 oz. 0% fat, plain Greek yogurt

1/2 C frozen mango chunks

1 small banana (or cut a large banana in half and save the other half in the fridge)

1/2 tsp honey

3 ice cubes

Directions:

1. Place ice cubes in blender and pulse until finely chopped.

2. Add yogurt, mango, banana (in small chunks – I usually break my banana into quarters) and honey to blender. Blend until smooth (about 1 minute). You may need to pause the blender and stir every once in awhile in order to incorporate all frozen pieces.

3. Pour into cup or thermos and enjoy!

Nutritional Analysis Per Serving:

Calories 204 calories, Fat 0 g, Saturated Fat 0 g, Cholesterol 0 mg, Carbohydrates 44 g, Fiber 4 g, Protein 9 g, Calcium 94 mg

Interested in other smoothie ideas?

Instead of the banana in the mango smoothie (above), I’ve used 1/4 C fresh pineapple chunks – and it tastes amazing! Other fun  smoothie ideas? strawberry kiwi, banana berry, or, for a more filling option, banana-peanut butter! I’ll post some other great smoothie recipes as the warm weather continues and feel free to post your favorites!

 

 

 

Simply Baked Salmon

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Simply Baked Salmon

As the weather gets warmer, I love buying fresh fish and making it myself. Fish is a light alternative to other animal proteins and offers a ton of nutrients for relatively few calories. Specifically, salmon offers up a hearty serving of omega-3 fatty acids, which have anti-inflammatory properties. This simple salmon dish is easy to make and great for beginners. Also, it’s super healthy and serves up a delicious plate of nutrients that you can feel good about eating!

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Ingredients (serves 1):

6 oz salmon fillet (*Note: Try to find wild salmon if you can!)

1 tsp extra virgin olive oil

juice from 1/2 lemon

1/8 tsp garlic powder

1/8 tsp ground black pepper

1/8 tsp garlic powder

dash salt

dash cayenne pepper

Nonstick vegetable oil spray

Directions:

1. Preheat oven to 350 degrees Fahrenheit. Spray casserole dish with nonstick vegetable oil cooking spray and place salmon fillet in dish.

2. Drizzle olive oil over salmon. Add lemon juice and spices. If needed, take a knife to gently rub spices and marinade over salmon evenly.

3. Bake salmon in oven for 20-25 minutes, until the fish reaches an internal temperature of 165 degrees Fahrenheit. The fish should flake easily with a fork. Enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 398 calories, Total Fat 26 g, Saturated Fat 5 g, Cholesterol 107 mg, Carbohydrates 3 g, Fiber 0 g, Protein 38 g, Sodium 259 mg, Calcium 28 mg

I ate my baked salmon with quinoa and mixed veggies!

I ate my baked salmon with quinoa and mixed veggies!

 

Baked Halibut with Pineapple Salsa

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Baked Halibut with Pineapple Salsa

Pineapple salsa will spice up any plain fish dish – and add a hearty serving of fruits and veggies! This fresh, homemade salsa offers lycopene, an antioxidant found in tomatoes, along with the heat of a jalapeno pepper and the sweetness of pineapple. Although I used halibut in this recipe, any white fish will do. I’ve made this before using sea bass and prefer the less oily texture of the halibut with the salsa. My main suggestion? Try to opt for a wild-caught fish!

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Ingredients (serves 2):

12 oz wild-caught Halibut (or any other white fish of your choice), divided into two, 6-oz portions

1 tsp olive oil

4 roma tomatoes

1 C cubed pineapple

1/2 jalapeno pepper (seeds removed if you don’t want the salsa very spicy)

1/2 small red onion

3 Tbsp fresh cilantro, stems removed (about 5 sprigs)

dash salt

dash ground black pepper

1/8 tsp garlic powder

nonstick vegetable oil cooking spray

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Fresh pineapple salsa!

Directions:

1. Preheat oven to 360 degrees Fahrenheit.

2. Spray casserole dish with nonstick vegetable oil cooking spray. Place halibut in casserole dish and drizzle olive oil over fish, distributing it evenly. Sprinkle salt, pepper and garlic powder over each fish fillet. Set aside.

3. Dice tomatoes, onion, jalapeno and pineapple. Combine in bowl.

4. Rinse cilantro leaves and pat dry. Finely chop cilantro and add to salsa. Add salt and ground black pepper to taste. Combine well and set aside.

5. Bake fish in oven until flakey and opaque, approximately 25 minutes. The internal temperature of the fish should reach 145 degrees Fahrenheit.

6. Remove fish from oven and top each fillet with salsa. Make sure to save some salsa on the side to scoop up with veggies and/or tortilla chips! Enjoy!

 

 

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

*1 serving is 1 6 oz fillet with half of the salsa

Calories 340 calories, Total Fat 8 g, Saturated Fat 1 g, Cholesterol 70 mg, Carbohydrates 20 g, Fiber 3 g, Protein 48 g, Calcium 138 mg, Sodium 206 mg

Baked halibut - ready to top with the pineapple salsa!

Baked halibut – ready to top with the pineapple salsa!

 

 

Shredded Balsamic Sprouts

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Shredded Balsamic Brussels Sprouts

Okay, I promise after this I will post something about a food that is not in the cruciferous veggie family – but why not try one more recipe involving a member of this nutritious family?! These shredded sprouts take less than 15 minutes to prepare and are a sweet and tangy way to enjoy this vegetable. Also, onions, with their sulfur-containing compounds, boast some impressive health benefits as well and, paired with the sprouts and the balsamic, make for a tasty side dish that can be enjoyed hot or cold!

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Ingredients (serves 4)

3 C shredded Brussels sprouts (you can look for bags of shredded sprouts at your grocery store – I like Trader Joe’s! Or, if you prefer, you can cut your own sprouts!)

1/2 large yellow onion

1.5 Tbsp olive oil

1/4 C balsamic vinegar

1/8 C water

1/8 tsp garlic powder

dash salt

dash ground black pepper

ready to add the balsamic vinegar, water and spices!

ready to add the balsamic vinegar, water and spices!

Directions:

1. Warm olive oil over medium heat in large saucepan.

2. Chop onion. Add onion to olive oil. Cook approximately 5 minutes, stirring occasionally.

3. Add shredded Brussels sprouts to onion and olive oil. Cook approximately 5 minutes, stirring occasionally.

4. Add water, balsamic vinegar, garlic powder, salt and pepper to Brussels sprouts. Cover and cook 5-7 minutes, until liquid has mostly been absorbed.

5. Remove from saucepan – if there is a large amount of excess liquid then drain. Enjoy hot, or cold the next day!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 91 calories, Total Fat 6 g, Saturated Fat 1 g, Cholesterol 0 mg, Carbohydrates 10 g, Fiber 3 g, Protein 2 g, Sodium 60 mg, Calcium 31 mg

 

Add Some Spring To Your Step!

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New Season, New Workout!

It’s time to get rid of the winter blues and shake up your workout routine! I know I’ve been sick of running on a stationary piece of a equipment, whether it’s the treadmill or the elliptical. With spring comes (hopefully) some warmer weather and milder winds, and I’m ready to take my workouts outside!

The beautiful view while hiking in Cave Creek

The beautiful view while hiking in Cave Creek

Why Change Things Up?

If you continue to do the same workouts, not only do YOU get bored – so does your body. And with boredom comes little change and a whole lot of untapped potential. Even though I switch up which machines I use regularly, I tend to get bored of the same old gym routine and I feel my body becoming acclimated to what once seemed to be a tough limit. Muscle confusion allows for better results, since your muscles are being continuously pushed to their limits and forced to learn new movements. Also, switching up your gym routine allows your nervous system (your brain, spinal cord and the neurons and other nervous cells throughout your body) to form new connections, which has major implications in the prevention of both physical and mental diseases. So, if you’re getting bored, chances are, so are your legs – time to hit the road and take things outside!

So Now, What Do I Do?

One way I was able to start switching up my workout routine was by hiking this past week, while I was in Arizona with my family. Not only were the views incredible, the burn was, too! My family and I hiked through Cave Creek and had a lot of fun while doing so. Overall, the trail was only about 3 miles, however, we reached some impressive elevations and certainly felt the incline in our steps. Even though some family members were apprehensive about the hike, everyone ended up having a really great time and now we are searching for places where we can hike while back home in the Connecticut and New York areas. I recommend finding a serene route near you and soaking up the tranquility nature can offer you – especially while being active!

My sister and me, stopping for a quick photo op!

My sister and me, stopping for a quick photo op!

Other ways in which I’m looking forward to switching up my workout? I want to get back on the court and pick up my old tennis racquet. I used to play tennis when I was younger and it was an activity I really enjoyed. Even though it’s certainly a workout, I always looked at it as something I wanted to do for fun, as opposed to something I had to do to stay in shape. This outlook is, in my opinion, what separates those who lead active lives from those who lead sedentary lives with scheduled spurts of activity built in to them. Finding something you love, whether it’s hiking, running, playing tennis, soccer, flag football, or any other activity or sport, is truly the key to sticking with your workout regimen, preventing boredom and progressing. Also, with the nice weather coming, I definitely don’t want to be spending time indoors when I don’t have to! I always feel a sense of clarity and – most importantly – FUN – when I take my workout outside and take in what nature has to offer.

Pilates in the Park with my friends, Alli and Casey (last summer)

Pilates in the Park with my friends, Alli and Casey (last summer)

And Remember To Always Challenge Yourself!

Mix up your fun activities with activities that really train you. Two years ago, I pushed myself to run my first long-distance race – a half marathon. My sister, who previously ran the NYC Marathon, convinced me to sign up with her and I was so excited to have her by my side during my first important race. This required some training and, for the first time, I was able to feel the difference that the beautiful outdoors made in terms of enjoyment while running. I alternated training runs between the monuments and the National Mall in DC, while I was finishing my last semester of college, and the beach and residential roads within my hometown in Connecticut once I had graduated. Ultimately, the race took place in a suburban Connecticut town and the scenic route through the beach was motivation enough to keep going and enjoy myself. Find YOUR race, YOUR challenge and YOUR motivation – and this spring, meet your fitness goals (and have fun while doing it!)

Goin' strong during the half!

Goin’ strong during the half!

 

 

 

Some Sweet Sprouts

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Brussels Sprouts with Walnuts and Pomegranate Arils

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In case you couldn’t tell, I’m on a cruciferous veggie kick. I try to eat seasonally when possible and cruciferous vegetables can grow throughout the cool, winter months. Also, cruciferous veggies offer a ton of health benefits and some studies suggest that increased intake of these veggies may be associated with a reduced risk of developing certain cancers.This sweet side dish is like wellness in a bowl –  walnuts are rich in omega 3 fatty acids, which reduce inflammation, and pomegranate arils are rich in antioxidants. Make sure you make extra – you’ll want the leftovers the next day!

Ingredients (serves 2)

2 C raw Brussels sprouts (I like to use Brussels sprouts that are on the smaller side)

1/4 C chopped walnuts, unsalted

1/2 C pomegranate arils

1 Tbsp olive oil

Dash salt

Dash ground black pepper

Directions:

1. Preheat oven to 400 degrees Fahrenheit.

ready to go in the oven!

ready to go in the oven!

2. Wash Brussels sprouts and dry thoroughly with paper towel. Cut the Brussels sprouts in halves or quarters, depending on the size of the Brussels sprouts.

3. Place Brussels sprouts on baking pan or in casserole dish. Drizzle olive oil over Brussels sprouts and season with salt and pepper.

4. Bake Brussels sprouts in oven for 10-15 minutes, stirring occasionally. After 10 minutes, remove Brussels sprouts from oven and add walnuts. Stir Brussels sprouts and walnuts together and place back in oven. Bake another 10 minutes-15 minutes, until Brussels sprouts are slightly crispy on the outside. Stir occasionally.

5. Remove Brussels sprouts from oven and add pomegranate arils. Mix all ingredients together and place back in oven. Bake another 5 minutes. Remove from oven and enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 239 calories, Total Fat 18 g, Saturated Fat 2 g, Cholesterol 0 mg, Carbohydrates 18 g, Fiber 7 g, Protein 6 g, Sodium 101 mg, Calcium 52 mg

yum!

yum!