Favorite Cauliflower Recipe

Posted on April 9, 2013 by danayeats

If you are like me, you probably ate cauliflower as a kid but most likely it was covered in cheese…Now, I am not saying there is anything wrong with that version of cauliflower (except maybe a lot of saturated fat) but recently I discovered a much healthier and honestly taster version of cauliflower.

You simply clean, and cut the cauliflower into bite sized chunks. You lightly drizzle extra virgin olive oil on it and lightly salt it (you can also achieve even coverage by placing your cauliflower in a zip lock bag and then drizzling the olive oil and salt). Next cook it in a 400 degree oven for 15-20 minutes. The tops of the cauliflower will carmelize a little bit because of the olive oil. As I have explained in other posts I have some skeptics in my household, but even my husband who asked “where is the cheese” truly enjoyed this side dish.

Cauliflower has many health benefits as well. It is categorized as a cruciferous vegetable and contains compounds known as isothiocyanates, which inhibit the growth of cancer cells. It is also packed full of Vitamin C, a 1/2 c of cauliflower contains more Vitamin C than a glass of orange juice and it doesn’t contain the high amounts of sugar that OJ has. So next time you are trying to think of a good side dish, try this delicious and simple side of cauliflower. I believe you will be as surprised as my family, and will add this tasty side dish into your recipe repertoire.

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Boost Your Cardio

Posted on April 5, 2013 by danayeats

Do you feel like you have hit a plateau with your cardio routine…whether you bike, run or walk there are ways to boost your cardio and increase your lung capacity.

After your warm-up with your favorite cardio (usually 3-5 min into your work), increase your speed to sprints (this can be achieved again with any cardio – pedal your heart out on your bike, run sprints, or speed walk) for the next 2-5 min. You should not be able to carry on a conversation during this time. Then back it down to your regular speed where you are pushing yourself but can talk comfortably for the next 5-10 min. Continue this combination for your entire workout that should last between 30-45 min.

Not only will you see a difference in your muscles and form but you will notice a huge difference in your lung capacity. With increased lung capacity you will be able to continue to push yourself to your overall goal. Remember, this takes time to build up so go slow and steady and you will see the difference. I promise you, our bodies are amazing and they want to move and remain strong. Give your body the chance today to prove what it can to for you over the long haul.

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Healthy Handy Snacks

Posted on April 5, 2013 by danayeats

Do you find yourself reaching for crackers or chips as snacks because they are easy…But then feel guilty or sluggish from your food choice. Sticking with the theme from yesterday of meal planning, I suggest you make another simple change each week. Prep Veggies.

Prep veggies at the beginning of each week. If you peel and chop carrot sticks, cucumber slices (remember leave the peel on – since most of the vitamins and minerals are contained within the peel), celery, and have tomatoes on hand (or whatever your favorite veggies are) you will remove the obstacles of time and energy when you want a quick and easy snack. I also suggest having your favorite fruit on hand, so if you want something sweet you can reach for fruit vs. candy, cookies..etc.

Again, this is a simple change that will take about 10 min at the beginning of week but it will set you up for success. All of these fruits and veggies pack well for your office or are handy at home. Next time you reach for your mid-morning or mid-afternoon snack, reach for your fruits and veggies that you prepared at the beginning of the week. Let’s face it, if we remove more obstacles, and make it easier to make healthy food choices we will have greater success for the long-term.

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Meal Planning

Posted on April 4, 2013 by danayeats

Let’s be honest we have all had the moment of: “what are we going to eat for dinner?!?” Instead of having anxiety over what you are going to make either for yourself or your family, and then usually settling for something easy and maybe not all that nutritious. I suggest you make the following change.

Every weekend before you go grocery shopping plan out your meals for the week. You can take a quick inventory of the proteins you have (which usually are going to be the budget killers, since they are going to be your highest ticket item), fresh fruits and veggies and what complete carbohydrates you already have. I understand you are thinking, great one more thing to do over the weekend, but trust me the extra 10-15 minutes it will take to plan out your meals, will save you so much time and heartache during the week. Not only will you feel great about having that done once the busy week takes over, but you will be able to do some simple prep beforehand (i.e. you decide to make a chicken stir fry one night – you can slice the chicken and the veggies the night before, so when it is time to make dinner you have a quick and easy meal at your finger tips).

Trust me, I still end up going to the grocery store during the week to replenish our fruits and veggies but the fact that my meals are already planned is one less thing for me to worry about. This is a simple change, that can make a huge impact to your weekly life balance. I am all about simple, sustainable changes that create more balance in our lives. I truly believe meal planning is one of those!

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Best Nuts To Eat

Posted on April 3, 2013 by danayeats

Nuts not only are an inexpensive snack, they are also packed full of healthy fats, omega 3 fatty acids,protein and they have been proven to help lower cholesterol. Nuts are a handy snack when you are on the go and can travel well. The best nuts to eat are in the following order (this is based on calorie and overall fat content):Chestnuts (roasted), Almonds (raw), Cashews (dry roasted),Pistachios (dry roasted),Peanuts (dry roasted),Walnuts,Brazil nuts (raw),and finally Macadamia nuts.

Remember, a handful of heart healthy nuts for your morning or afternoon snack is a wonderful addition to any healthy balanced lifestyle.

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4 Pillars of Exercise

Posted on April 3, 2013 by danayeats

I believe in not only 4 Pillars for a healthy lifestyle but I also believe in 4 Pillars of exercise. They are broken out in 2 categories: Exercises for your heart and muscles and for healthy joints and tendons. The 4 Pillars are : Cardio, Strength/Resistance training, Balance and Flexibility. If you encompass each of these 4 Pillars of exercise regularly, not only will you see a difference in your overall strength, flexibility, lung capacity and balance but if you are like most people you have hit a plateau at some point with your exercise routine. These different aspects of exercise will continue to challenge your body and your muscles to new levels. Stay tuned for specific exercises to come over the next couple of weeks.

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Fruit and the Benefit of Antioxidants

Posted on April 3, 2013 by danayeats

Sure we have all heard that we need to increase our antioxidant intake, but if you wonder what that means and the best way to achieve that you are not alone.

An easy way to increase healthy antioxidants in your diet is to increase your fruit consumption.
According to the USDA the following fruits are extremely high in antioxidants.
Blueberries,Cranberries,Blackberries,Prunes,Raspberries, Red Apples,Granny Smith Apples,Cherries,Black Plums

Now on the health benefits.Anxitoxidants help fight free radicals that enter our body. Free radicals came come from pollution, infection, exposure to toxic substances or from personal choices such as drinking and smoking to name a few. As you age, your body’s natural defenses against oxidation, free radicals and oxidative stress become less effective. That’s why researchers believe that a high level of dietary antioxidants can prevent many age-related diseases. So grab a handful of berries or eat that apple today.

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Greek Yogurt…Which is the Best?

Posted on April 2, 2013 by danayeats

There are so many varieties and brands of greek yogurt that have entered in the market now, that the health benefits of eating greek yogurt are widely known…but the question is are they all created equally?

The answer: No.

To get the health benefits of probiotic’s you need to buy greek yogurt that has “live and active cultures”. You might have noticed a watery substance that layers the yogurt, that is good, don’t dump it in your sink (as my husband first did) as those are the live cultures. Probiotic’s help keep your intestinal track healthy by increasing the “good flora” or good bacteria in your intestine. Bacteria in the gut or intestines provide many health benefits: healthy digestion, it stimulates cell growth, and increases immunity to name a few.

Adding greek yogurt into your breakfast routine has many health benefits: an increase in “good” bacteria or flora, protein and calcium. Add it today for your health.

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Flax Seed Is Your Friend

Posted on March 29, 2013 by danayeats

If you haven’t already discovered flax-seed in your diet, let me share some helpful tips for you. Not only does it provide Omega 3 Fatty Acids (which you can get from fish or nuts), it is packed full of fiber and helps lower cholesterol. I personally love fish but my family doesn’t so I never make fish here, and we have a nut allergy in the house, so needless to say I was feeling that I was not capturing my Omega 3’s. I add ground flax-seed to greek yogurt and grape nuts in the morning, I will add it to salads or pastas and it even goes great in smoothies. It doesn’t have any flavor but it provides so many great health benefits. It keeps your intestine healthy and provides you with Omega 3’s, go ahead give it a try.

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Quick Mid Week Dinner Recipe

Posted on March 28, 2013 by danayeats

If you are like me, you want to eat something healthy but don’t have hours to spend creating it and cooking it during the week. Here is a quick and healthy meal.

Stuffed Portobello Mushrooms with chicken sausage:

Preheat oven to 375. Saute chicken sausage with casings removed in 1 T extra virgin olive oil, once the chicken is cooked, add in 1 whole diced bell pepper, 1 C chopped crimini mushrooms and about a 1/4-1/2 C bread crumbs. Once it is all combined and your bell pepper and mushrooms are cooked (about 5 -8 mins), stuff the portobello mushroom and bake for an additional 10-15 min, if you want you can sprinkle some parmesan cheese on top.

Add a green salad to make your meal balanced and complete. This meal is packed full of wonderful nutrients and is around 500 calories, has 26g of fat (but only 12g of saturated fat – most comes from the olive oil which is a heart healthy fat), 28g proteins, packed full of fiber, vitamin A and C. Enjoy!

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