It's immune boosting time!!!

Vitamin- C and Zinc both help with immune support! 

It's that time of the semester when stress is raising, and homework is the last thing we want to do! It is important to fuel your body with the proper nutrients to boost your motivation and mood to end the semester strong!! 

Making sure you are fueling your body throughout the day will help those hours of crashing during your study or work time. 

Try to plan your snacks ahead, so you don't grab a bag of chips, or a bar loaded with ingredients and high sugar. Those not so healthy snacks will  leave you feeling even more tired, because they will spike your sugar levels really fast, and bring them down rapidly causing you to crash. 

Try some healthy snacks rich in Vitamin-C and Zinc:

Immune Power Yogurt:

-Non-fat plain Greek yogurt (4-6 oz.)

-1 mini kiwi 

-1-2 Tbsp. of sliced Almonds

Calories: 120 Or 150 (if you add more almonds)

Strawberry Madness:

-4-6 oz. of non-fat plain or Greek yogurt

- 4 strawberries

- 1 Tbsp. of sliced almonds 

Strawberries and Kiwi are food sources rich in Vitamin-C which acts as an antioxidant! As individuals under a lot of stress, we need more antioxidants to fight away those free radicals forming (from stress) which can cause weakness. 

Also, try dipping red bell pepper slices into hummus, or a non-fat plain Greek yogurt homemade jalapeno dip! Red bell peppers contain the highest amount of vitamin-C (more than an orange)! 

Can you stick to a diet, or make it a new way of life?

Do you ever feel like you just can't stick to a diet, or you start a diet and never gain results? 

Two problems:

1. Looking healthy and feeling healthy does not mean you need to deprive yourself from foods, you need to learn a well-balanced diet with moderation, variety, and poritons. 

2. DO NOT deprive yourself from the foods you love, because you will end up binging on them later on. It's one thing to have ice cream every night, but when you go on a diet or start eating healthy treat yourself once a week to a portioned out serving of ice cream or whatever is your weakness! 

There is so much research that explains the relationship of dieting and weight gain, because people go in with the wrong mind set. --------to LOSE WEIGHT as fast as possible!

 We need to think of feeling healthy, and being healthier internally. The losing weight part is a consequence of discipline and learning healthy habits. If you don't learn your balance of a healthy diet, you will always be trying to find a new diet out there. It is important to actually change your lifestyle factors for life, rather then 2 months. Figure out where you can balance a healthy diet, and treating yourself to the "not-so-healthy," food your craving. 

Tips to consider when following the meal plan:

-          Eat breakfast within one hour of waking up to start and kick up your metabolism.

-          Eat Snacks (100-200 Calories) about 1.5 - 2 hours after breakfast, and 2 hours before dinner.

-           Measure out your meals with measuring cups for the first week to see how big of portions you eat.

-          If you are hungry after your meal, you can eat carrot sticks, celery, but try to drink a cup of water when you feel hungry; sometimes, your body just needs more water.

-     Always prep for your meals one day a week; therefore, you wont over eat or pick unhealthy options for meals and snacks

-          If you don’t know calories in certain foods, you can use https://www.supertracker.usda.gov/foodtracker which will calculate the calories for the portion you eat. 

-    Keep a journal of what you are eating. (see below) 

Below is a table you should try to keep track of your meal patterns, poritons, and times you are eating. Use the layout to create a week journal of what you are eating. See if you are snacking more then you should, or left hungry after meals. This will help you see what type of meal plan you need to organize for yourself. 

Day 1:	Calories:	Type of food:	Portion: (1 Cup, 1 Tbsp. etc.)
Breakfast:
Snack:
Lunch:
Snack:
Dinner:
Fluids: (Water)
Extra:

I have posted a meal plan for one day to see the moderation, variety and balance in foods that would keep you full longer, and help you lose weight. 

Breakfast: 

Om-which:

Ingredients:

-          ¼ cup of Spinach

-          1 scallion

-          5 cherry tomatoes

-          1 whole egg, 2 egg whites

-          1 tbsp. of salsa (optional)

-          1 slice of 100% whole wheat bread or a 100% whole wheat English muffin

-  1 cup of Almond milk

Directions: Spray a frying pan with cooking spray, and place chopped mushrooms, scallions, tomatoes in the pan and cook for about 2-4 minutes on medium heat. Then scramble the eggs, and add them into the pan.

 Snack: 

My Mineral Machine Protein Shake:

 Ingredients:

-          1/3 of a medium banana

-          1 scoop of vanilla whey protein

-          1 tbsp. of flax seed

-          ½ cup of kale

-          ½ cup spinach

-          ¼ cup blueberries (optional)

-          1 cup of Almond Milk (or non-fat milk)

-          ½ cup of ice

Directions: Blend all ingredients to fine perfection! 

Lunch: 

Chicken Pita:

Ingredients: 1 serving size.

-         6 oz. boneless, skinless chicken breast

-         1 whole wheat pita

-         1-1/2 oz. low-fat feta cheese, crumbled

-         1/4 cup tomato, chopped

-         1/4 cup cucumber, peeled and chopped, and a Squeeze of lemon

Directions: Grill or bake chicken breast at 350 degrees for about 20 minutes. Cool chicken and cube into one-inch pieces. Place in pita and add all other ingredients. Squeeze lemon over top. 

Snack (2 hours after lunch): 

Option One:

- Have 2-4 Protein MINI bars 

Pumpkin Protein Bars:

Ingredients:

-          15 oz. of natural pumpkin puree

-          2 cups of Quaker Oats (processed or blended)

-          ¼ cup coconut flakes, and ¼ cup for the top

-          3 egg whites

-          4 oz. of apple sauce

-          ½ cup of chopped Walnuts (Raw)

-          2 tbsp. of cinnamon

-          1 tsp. ground ginger, and 1 tsp. of nutmeg

-          1 tsp. of baking soda

-          1 tsp. of baking powder

-          2 scoops of vanilla protein powder

-          3 tbsp. of brown sugar

-          12 packets of stevia

-          ½ cup of Unsweetened Almond Milk

Low Sugar Option, instead of brown sugar and stevia packets: ½ C Xylitol Brown Sugar Blend

Directions:

1.       First, Pre-heat the oven to 350.

2.       Spray a 9 X 13 Pyrex dish with non-stick spray.

3.       Combine all of the ingredients and stir well.

4.       Makes 24 squares—1 square= 65 calories!

Option 2 for a snack:

Ingredients:

- One Small Apple with 1 Tbsp. of natural peanut butter or Almond Butter

Dinner: 

Extra-Lean Turkey (or firm tofu)Taco Salad:

Ingredients:

-         4 oz. of extra lean turkey burger, or 5 oz. of Firm Tofu 

-         ¼ yellow pepper

-         ¼ green pepper

-         ¼ cup brown rice (Male: ½ cup)

-         1 tbsp. of non-fat Greek yogurt

-         10 cherry tomatoes

-         1 tbsp. of salsa

  

Directions:

1.       Cook one pound of lean turkey burger meat with 1 packet of low-sodium turkey burger meat.

2.       Sautee the vegetables in a pan with 1 tsp. of olive oil and water.

3.       Place ½ cup of turkey burger meat over romaine lettuce, and top with vegetables! 

OR 

Basil Tilapia with Broccoli and Sweet potatoes

 Ingredients:

-         4 oz. of tilapia

-         1 Cup of Broccoli

-         4 oz. of sweet potatoes (VERY small)

Directions:

-         Steam the broccoli with minced garlic

-         Cut the sweet potatoes into thin slices and steam.

-         Spray a frying pan with canola oil, and cook the 

      Tilapia with basil and fresh herbs.

Sunday Fun Day Cooking!

The semester is ending soon, and studying is getting the best of us; therefore, it is important to eat right, to stay focused in school! 
I try to dedicate one day for food prepping for a few days, because than I will have enough meals to have energy to study and stay focused! 

Everyone should make a goal this week to prep for 2-3 days in advanced, and see how much better you feel with the proper nutrition. I promise you will feel one hundred times better when you eat right, and plan ahead. It is equally important to eat those "bad" food items you love, but in moderation and poritons. I believe that you should follow the 80:20 rule, eat healthier for 80 % of the time, and treat yourself to your favorite meal so you don't binge (overeat), on it later. 

Most people who are trying to eat healthy 100% of the time, fail. You need to think of it as a lifestyle change, rather than a diet. You should say I eat healthy to enhance my life... not because you want to lose weight. If you think that way once you start seeing results or have a lapse (when you fail to stay on that strict diet), you may break your diet and indulge in those bad items to much. 

Stay focused by eating a healthy BALANCED diet and enjoy life! 

Today I made: 

• Lentil Soup (carrots, lentils, scallions, onions) 
• 6 servings of Cajun Boneless Chicken (Grilled or Baked in the dorm oven )
• More than 10 servings of Cherry Tomato Quiona  *Serving size= 1/4 cup
• Whole Wheat Flaxseed Pumpkin Apple Muffins (no butter, no eggs) 
• 4 servings of Broccoli 

Lentil Soup:

Ingredients: 

- 1 bag of lentils

- 1 bag of carrots, diced 

- 6 celery stalks, diced

- 10 scallions, diced

- 1 medium onion, diced 

- 1-2  tbsp. of fresh herbs: parsley, basil, Italian seasonings. 

Directions:
First, wash the lentils off with water, and than place them in the crock pot with 6 cups of water with the crock pot on high heat. Next, dice all of your vegetables small, and place them in the crock pot. Season the soup with fresh herbs: parsley, Italian seasoning, garlic. Leave in the crock pot for about 4 hours, and stir occasionally.

* serving size= 1 cup of soup, you may want to serve with a piece of whole grain bread, or 4 oz. sweet potato. I typically get full off of the soup because lentils are high in protein.




Baked Boneless Cajun Chicken: (only 10 minutes)
Ingredients: 
- 1 package of 3 boneless chicken breasts (Cut across to make 6 thin pieces)
- Cajun seasoning (no sodium, or the kind that has reduced sodium)

Directions:
Make sure to cut the the chicken diagonally across to make thin! (I know, my cutting wasn't the greatest!) Spray the pan with canola oil, and add 1/4-1/2 Cup of water in the pan. Than, place in the oven on 350 degrees, or place on George foreman grill for about 10 minutes (in oven).

Once the chicken is cooked and cooled, place them into baggies, or small containers for an easy grab lunch on the go. I add mine with 1/4 cup of Quinoa, and 1 cup of a vegetable!




Cherry Tomato Quinoa: 
Ingredients:
- 1 cup of Quinoa
- 3 cups of water
-20 cherry tomatoes (About half the case)

Directions: Put the Quinoa in a plastic container with 2 cups of water microwave for about 6 minutes. Start cutting the cherry tomatoes into small diced pieces.
 Once, the 6 minutes is done place the cover of the container on top and close for about 5 minutes. Than add one more cup of water and microwave for about 5 minutes. (The steaming, than placing back in will insure that it is fully cooked and soft!) Finally, add the diced tomatoes in the container, and season with pepper and fresh herbs if needed!



Broccoli:

Ingredients:
-1 bag of broccoli
-1/4 cup of water

Directions: place the broccoli in the rice cooker with water and steam for 5-10 minutes. OR microwave in the steam bag. (Most bags of broccoli you buy can be steamed in there bag).

Once broccoli is done you can put your meal together! This is a simple meal, and high in protein, low in carbohydrates and fat. Perfect for cooking in the dorms! 

Whole Wheat Apple Pumpkin Flaxseed Muffins: 
                                                               
Ingredients: 
- 2 cups of whole wheat flour
- 1/2 cup of ground flax seed
- 1/2 tsp. of salt
-1 tsp. of baking soda
- 3/4 cup of brown sugar
- 1 tbsp. of pumpkin spice OR (a mix of cinnamon and nutmeg 3:1 ratio= 1 tbsp.)
- 1 banana, mashed
- 1 1/4 cup of pumpkin puree
- 1 apple, diced
- 1/4 cup of water
-1/2 cup of apple sauce




Directions: 

Place all the dry ingredients in one bowl, and than mash the pumpkin, bananas, with the 1/4 cup of water. Add the wet ingredients to the dry, and mix in the diced apples. Make sure to cut the apples very small, so when they bake they soften perfectly. If the batter is too dry add more apple sauce by adding 1/4 a cup at a time, and make sure the consistency doesn't become to thin. Finally, Bake on 350 for about 15-20 minutes.

I made about 24 muffins. 

Each muffin is about 80 calories, a perfect snack throughout the day to provide a good source of whole grains, and fiber!