Your mouth will water as soon as you see this delicious recipe. Oh my goodness it looks delicious. Apart from being delicious, want to know another amazing benefit? This recipe only takes 8 minutes to make! I found this recipe on Clean Eating and it was posted by Nancy S. Hughes. Enjoy!!
Hands-on time: 8 minutes
Total time: 27 minutes
- 1 lb red or Yukon gold potatoes, scrubbed and cut lengthwise into 3/4-inch wedges
- 1 tbsp extra-virgin olive oil
- 2 tsp smoked paprika
- 1/2 tsp ground cumin
- 1/2 tsp garlic powder
- 1/4 tsp sea salt
- 1 oz finely shredded reduced-fat sharp cheddar cheese
- 1/3 cup finely chopped red bell pepper
- 2 tbsp finely chopped cilantro
- Preheat oven to 425°F. Line a large baking sheet with foil. Place potatoes on baking sheet, drizzle evenly with oil and toss to coat lightly. In a small bowl, combine paprika, cumin and garlic powder. Sprinkle paprika mixture evenly over both sides of potatoes, then arrange potatoes in a single layer. Bake in center of oven for 10 minutes, then flip and stir, and bake for 7 minutes or until lightly golden and tender when pierced with a fork.
- Remove from oven. Sprinkle with salt, cheese and pepper. Bake for 2 minutes more or until cheese has melted slightly. Sprinkle with cilantro and serve immediately for peak flavor.
Nutrients per serving (2/3 cup serving cheddar steak fries): Calories: 154, Total Fat: 5 g, Sat. Fat: 1.5 g, Carbs: 22 g, Fiber: 2 g, Sugars: 0.5 g, Protein: 5 g, Sodium: 187 mg, Cholesterol: 5 mg
Red and Yukon gold potatoes generally weigh 2 to 6 ounces each. When shopping, select taters that weigh about 6 ounces in order to achieve these long spear-like wedges (ideal for holding a substantial helping of our bright toppings!).
Did you know that certain body types are at risk for chronic disease more than others?
There are two basic body types to know: pear-shaped and apple shaped.
Pear Shaped: For those who are pear shaped, fat is stored on your hips, thighs and glutes. Women are more likely to have pear-shaped bodies, however, there are obviously exceptions. If you are a woman and have this type of body, you also generally have a smaller upper body, including smaller breasts.
Apple Shaped: Fat is stored in the abdominal region, making you appear more “round”. For women with this body shape, they typically have narrow hips and larger breasts. This body type is more often than not, found in men.
So you’ve determined you’re an apple or a pear… so what?
For those of you who are pear-shaped, you’re in luck. These people are at less risk of chronic diseases because the fat is more as an insulator and in a protective area.
Apple shaped individuals, on the other hand, are more at risk for developing diseases such as metabolic syndrome, heart disease, increased blood pressure, decreased insulin sensitivity and decreasing the good cholesterol (HDL) in your body. Apple shaped individuals are more likely to develop diabetes and heart disease. Ever feel a man’s ROCK HARD belly? These bellies are definitely not good for you. There is a massive amount of fat surrounding his internal organs.
Pear shaped individuals are not “off the hook” when it comes to this type of body though. It has been noted that pear-shaped individuals are more likely to develop cellulite and varicose veins.
What should I do? Start to exercise, especially if you’re apple shaped. Do some cardio, lift some weights (even just low weights and high reps), eat the right types of foods. For those women who are pear shaped, I always tell myself this when deciding whether or not to indulge in something (I am also pear-shaped) “A moment on your lips, forever on your hips”.
Take care of yourself. I always want the best for you.
Some information from: http://www.freedieting.com/body_shape.htm
How many times do you have a huge craving and just hope that it goes away so you don’t have to consume excess calories? This smoothie will do just the trick! It’s a magic mixture of fat, fibre and protein found on Mind, Body, Green. This holiday season we’re going to be consuming loads of sugar which will guarantee have an impact on our cravings. Here’s the recipe:
•1 cup frozen blueberries
•1/2 cup fresh spinach
•2 cups coconut water
•1 tbsp chia seeds
•1 tbsp bee pollen
•1 tbsp hemp protein powder
•1 tbsp cacao
•handful of ice
Blend all ingredients in a high-speed blender.
Photo from Mind, Body, Green
I recently had a conversation with the ladies that I work with at my office about different types of activities that we like to do for exercise. It’s funny how each of us were so different. For example, one lady likes to run on the treadmill for cardio, the next one said she preferred water aerobics, another said she hated water aerobics and I mentioned how I like exercise classes but hate solely running on the treadmill. All completely different responses! What one person likes, the other hates. This got me to thinking again how it’s important to not tell someone what to do, but let them find what types of activities they like and to stick with it. There is no rule stating “Thou must run on the treadmill to gain benefits of exercise”. You just have to move! Just because you like to do something, doesn’t mean your spouse, friend, sibling etc. will like it too. I could (and have) promoted zumba until I was blue in the face, because that’s truly an exercise I love. This same exercise I love could be torturous for the uncoordinated and socially nervous individual.
What’s my point? If you’re trying to help someone become more active, DO NOT and I repeat, DO NOT tell them what to do. Sure, you can make suggestions because there may be activities out there they have no idea about (i.e. intramural sports, community centre facilities, bootcamp classes at the park, snowshoeing clubs, mall walking clubs etc.).
Time and time again I have read and learned that when it comes to exercise, no one likes being told what to do. We all like to be autonomous and make our own decisions about our lives. We like being in control. If you want to hear more about the psychology behind it, check out the Self Determination Theory (created way before my time in the 70′s-80′s I wasn’t even thought of at that point). Here’s a quick example: If you’re a smoker, don’t you feel super defensive if someone tells you to quit? It’s not as simply as:
Person A: Quit Smoking.
Person B: Okay.
If that was the case, I’d be telling you all right now, “Go out and get at least an hour a day of moderate to vigorous activity”. How many of you are up and off your bums right now? Believe it or not, if you tell someone what to do, the exact opposite will happen. They’ll think of reasons why they don’t want to do it and they won’t do it. Why? They are controlling their life by saying no. They are making the decision to not do what you just told them to do instead of complying to your request.
I may be naïve in thinking that everyone must like something in order to be active, but I feel as though it has to be true. Please, find what you like and just move. Make this newly Registered Kinesiologist happy and try different activities so you can get the benefits of exercise. There are countless of benefits exercise for health and it also helps boost your mood and look your best.
Yes it’s hard, but JUST MOVE!
Do you overeat during the holidays? I do too. There are just so many good foods that are enjoyed during this time of the year. Some of my favourite: Candy Cane ice cream, mashed potatoes with cream cheese, stuffing and short bread cookies. Apart from the food being so delicious, there is just SO MUCH of it!
I read an article from the New York Times called the Power of a Daily Bout of Exercise (You will see the link for it at the bottom of my blog). This article examines a study published by researchers in Bath England that looked at exercise when you’re over-consuming calories. Here are some key points from the article:
- Participants in the study were told to reduce their physical activity and over consume food for one week (Physical activity was reduced from ~10,000 steps per day to ~4,000)
- Half of the participants were told to exercise for only 45 minutes once per day, moderate intensity and the other half was told to remain sedentary for the whole week
- Non-Exercise Group: decline in blood sugar control (bad thing), fat cells developed a malicious streak (having a big impact on metabolism)
- Exercise Group: Not similarly afflicted, blood sugar control remained robust and fat cells did not drastically change
- Quote from the article: “Exercise seemed to completely cancel out many of the changes induced by overfeeding and reduced activity,” said Dylan Thompson, a professor of health sciences at the University of Bath and senior author of the study. And where it did not countermand the impacts, he continued, it “softened” them, leaving the exercise group “better off than the nonexercise group,” despite engaging in equivalently insalubrious behavior.
- Quote: “if you are facing a period of overconsumption and inactivity” — also known as the holidays — “a daily bout of exercise will prevent many of the negative changes, at least in the short term,” Dr. Thompson said. Of course, his study involved young, fit men and a relatively prolonged period of exercise. But the findings likely apply, he said, to other groups, like older adults and women, and perhaps to lesser amounts of training. That’s a possibility worth embracing as the pie servings accumulate.
This holiday season, spend approximately 45 min each day being active and you will greatly reduce your chances of packing on the pounds. Get up, move around, but still enjoy your holiday goodies.
As soon as I saw these recipes, my mouth started to salivate. It’s funny because I hated pizza until I was in grade 8 and now the instant I see pizza (mind you, I like the healthier pizzas with chicken, goat cheese and spinach), I crave it. Here are some great alternatives to pizza recipes I found on Lauren Conrad’s website. The first pizza was made by her and the second was made by Eat, Drink, Smile.
Here’s Lauren’s recipe/comments:
Whenever I get an insatiable pizza craving (and I’m trying to be good), I come up with alternative ways I can enjoy that cheesy, saucy taste sans carbs…
A few weeks ago, I attempted a carb-less version (see Exhibit A) that I kind of made up. Basically, I threw together all the veggies I could find (zucchini, broccoli, tomato, onion, mushrooms) and steamed them. Once they were tender, I mixed them with chunky tomato sauce and poured the hodgepodge of vegetables it into a baking dish. Finally, I layered sliced mozzarella cheese over the top and baked it in the oven at 350 degrees for about 15 minutes (until the cheese melted). To be honest, it was pretty darn good. And it totally hit the spot! After the success of this experiment I did as any good blogger would do and took to the Internet in search of a truly carb-less pizza recipe to share with all of you. And let me tell you, I found a goldmine!
It may sound so wrong, but it’s just so right: Cauliflower Crust Pizza. I found the recipe on Eat, Drink, Smile and am really excited to try it. The entire crust is only 434 calories, which is just insane. Usually a single slice of pizza will cost you 400 calories alone. With this cauliflower version, one serving is just 109 calories. Crazy… Anyway, I have posted the recipe for you below. I’d love to hear what you think about it after giving it a try…
Cauliflower Crust Pizza Recipe courtesy of Eat, Drink, Smile.
- 1 cup cooked, riced cauliflower
- 1 cup shredded mozzarella cheese
- 1 egg, beaten
- 1 teaspoon dried oregano
- ½ teaspoon crushed garlic
- ½ teaspoon garlic salt
- olive oil (optional)
- pizza sauce, shredded cheese and choice of your toppings*
To “rice” the Cauliflower: Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (If you don’t have a food processor, you can grate the whole head with a cheese grater). Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes. There is no need to add water, as the natural moisture in the cauliflower is enough to cook itself. One large head should produce approximately 3 cups of riced cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to one week.
To Make the Pizza Crust:
- Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray.
- In a medium bowl, stir together 1 cup cauliflower, egg and mozzarella. Add oregano, crushed garlic and garlic salt, stir. Transfer to the cookie sheet, and using your hands, pat out into a 9″ round. Optional: Brush olive oil over top of mixture to help with browning.
- Bake at 450 degrees for 15 minutes.
- Remove from oven.
- To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until cheese is melted (approximately 3-4 minutes).
*Note: Toppings need to be precooked since you are only broiling for a few minutes.
For more tips on making this recipe, check out Eat, Drink, Smile.
Positive Thinking is extremely powerful. Many times it’s so hard to think positively in situations because it seems so gosh darn difficult to. You feel like your worlds about to fall apart or you feel like it’s unchangeable. Over the past few months, I have really tried to form my thoughts and my words to focus on it being more positive. I am trying to frame my mindset and re-word things to make them better. For example, if I feel like I am getting sick, I used to think “Oh no! I don’t want to get sick! I can’t get sick!”. Instead, I will tell myself “I am happy and healthy” repeatedly throughout the day. I feel that by saying things in the more positive way, I am more likely to remain healthy. Don’t get me wrong, I still take my Vitamin C, Echinacea and Oil of Oregano but I continuously think positively. It’s not an easy thing to do, but it gets easier with time.
Why not think positively? I once heard a quote that said something like (I suck at quotes so don’t quote my quote), “Your brain has room for only one thought at a time. Why not make it a positive one”? So true. Why not? If you had a choice, wouldn’t you much rather think the positive way versus the negative way? Why not choose to see the good in situations, instead of strictly the bad. What do good things do? They make you happy, cause you to calm down and actually think clearly and reduce your heart rate. Thinking negatively will cause you to increase your heart rate, cause you to more likely think irrational thoughts and just make you feel worse about yourself. It’s a lot less likely that good things will come out of thinking negatively versus thinking positively.
From this point on, think positively. Why the hek not? There’s really no good reason to not think positively. Situations — both positive and negative — shape us to who we are today.
Think positively — I dare ya!
I have to admit, I have never been a fan of grapefruit, and I still am not 100% in love with the aftertaste, but I have been having grapefruits more regularly now. Why? There are so many benefits! Here are the benefits of grapefruit based on Tone It Up’s website:
- Curbs your appetite, creating a full feeling in your tummy!
- Stimulates the liver to activate fat burning enzymes, that break down fatty acids in the body.
- Contains a flavonoid called naringin that helps with your insulin levels. It’s the reason for the bitter taste, but we add a littte stevia. Grapefruit is amazing as a weight loss food because it’s low glycemic Index, meaning it won’t spike your blood sugar levels. Naringin also helps with insulin sensitivity. The hormone insulin is released when your blood sugar spikes, causing you to crash, store the calories as fat and be hungrier sooner. Grapefruit actually lowers insulin levels which helps to keep your blood sugar levels steady so the calories are used as energy instead.
- Naringin also promotes lean muscle growth in an anabolic state (after those workouts when your body is repairing!)
- Contains cancer-fighting compounds like liminoids and lycopene
- Packed with over 200mg of vitamin C & has other vitamins such as A, B complex (for hair skin & nails), E & K.
- Contains calcium, folic acid (eat up prenatal mamas!), phosphorus & potassium
- Has an alkaline reaction after digestion ~ helping you stay balanced!
- Contains bioflavonoids that have been found to lower excess estrogen levels and helps to stop breast cancer from spreading.
- Curbs that sweet tooth!
- Assists in digestion
- Helps with detoxing the liver.. after a fun night out with the girls!
Since it’s getting colder outside, a great way to warm your belly and your heart is by having a warm, healthy recipe for breakfast, lunch or dinner :). Check out Lauren Conrad’s Recipe on Mini Chicken Pot Pies that have found to be a hit!
Mini Chicken Pot Pies
- muffin pan
- 2 rolls of whole wheat refrigerated biscuit dough
- 1 cup diced russet potatoes
- 1 cup diced carrots
- 1 cup peas
- 1 cup diced green beans
- 1 cup diced onion
- 1 cup roasted chicken, shredded
- 2 eggs
- salt and pepper for taste
- 5 cups chicken broth (to make these heartier, use cream of chicken soup)
Instructions: 1. Preheat the over to 425 degrees. Then, in a large bowl, mix together your diced vegetables, chicken broth, eggs, and shredded chicken. (For the chicken, I just bought a whole roasted chicken from the market, pulled the meat off the bone, and shredded it.)
2. Take your whole-wheat dough and, using your fingers, divide it into the muffin holes, forming a mini crust in each.
3. Fill each muffin hole with your pot pie mixture. I filled mine up pretty full (but not so they overflowed) because I wanted more filling than dough in my pot pies.
4. Sprinkle a touch of salt and pepper on top of each pot pie.
5. Bake for 25-30 minutes until each one is golden brown.
For what the recipe looks like step by step, check it out here: http://laurenconrad.com/blog/post/recipe-healthy-mini-chicken-vegetable-pot-pies-lauren-conrad-november-2013