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March, 2012

  1. Healthy Girl Rosemary Chicken

    March 30, 2012 by Kristin



    Chicken is always a healthy option for dinner. I love this recipe because it really gives the chicken lots of flavor. I also like to add mushrooms to the chicken. I also recommend serving this dish with some steamed green beans, which go along great with the flavor of the rasberry preserve.

    Ingredients
    2 tablespoon crushed rosemary
    1 teaspoon rubbed sage
    1 teaspoon garlic powder
    1/2 teaspoon dried oregano
    8 skinless, boneless chicken breast
    1/2 cup fat-free chicken broth
    1 cup raspberry preserves or some other type (sugar free)
    1/2 teaspoon honey mustard
    1 teaspoon chopped fresh rosemary leaves
    1 teaspoon chopped oregano

    Directions
    Preheat oven to 350 degrees F
    In a small bowl, stir together crushed rosemary, sage, garlic, and oregano.
    Rub one side of each chicken breast with herb mixture. Place chicken herb-side up in a baking dish, and pour broth over the chicken.
    Bake in preheated oven for 20 minutes.
    Place raspberry preserves in a microwave-safe bowl, and heat for 20 to 30 seconds to soften. Stir in honey mustard, oregano, and rosemary.
    Spread about 1 tablespoon of preserve mixture over each breast. Bake 10 minutes more.

    This dish is relatively low calorie, about 250-325 per each chicken breast, depending on its size.

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  2. Working Out In The Dark

    March 28, 2012 by Kristin



    Many of us plan our workouts around our days. I can’t say that any of my friends can decide on a whim when they will be working out; they always have to plan ahead. For most of us, the only time of our day that we have to work out involves either before work (4:30-8 am) or after work (5-8pm).
    If you are one of those, who are dedicated to working out in the outdoors during those times, you are aware of the dangers that come with that dedication, low-visibility, rush-hour traffic, empty streets, which all can increase to the risk of injury.
    Here are some ideas that I have come up with to help with that problem:

    1. Workout with a partner. I used to run in the morning either with my husband or one of my 3 dogs. It helped to keep me company and appear less tempting to a mugger or attacker. If you don’t have anyone to run with, think of joining a running club. Check at your local running store to see if they have information about one. Plus, running or working out with a partner can help to keep you motivated.
    2. Don’t listen to music. When running with no sunlight, it’s very important to be aware of your surroundings. You need to hear if someone is approaching you or if a car is honking. I love running with music, so I only have one ear bud in and I have the music low, so I can hear oncoming traffic.
    3. Have something reflective on. You want to be as visible as you can be, especially to cars. I can’t tell you how many times, in the day light, I have almost been hit by cars because of them not following the rules of the road. It is your responsibility to make yourself as visible as possible, especially in the dark so you can reduce the risk of an accident.
    4. Be extra cautious. Don’t cross in the crosswalk just because you THINK a car sees that you are there. Half the time, drivers aren’t looking for pedestrians; they are looking for other cars. Act defensively.

    Happy running!

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  3. Running Tips

    March 27, 2012 by Kristin

    My younger sister, my older brother, and my sister-in-law are getting ready to run a marathon in Paris.  Exciting, isn’t it! As an avid runner myself, I have found myself turning to them for runner tips.  Here is a list of what I have found so far:

     

    1.       Learn what compression socks are and use them for your long runs or just as a recovery.  I never heard of compression socks before until my brother and sister introduced them to me.  They are tight and they look like leg warmers, but wow!  They really help with shin pains and any aching in my calves.  My sister-in-law only wears one on her left leg because she only experiences issue with that one leg.  They come in cool colors. I purchased mine at a local runner store.

    2.       Plan your runs around where the water fountains are.  I personally tried to plan my runs to include the more shaded areas, but after doing a long run of 11 miles, I found that knowing where I can get water was WAY more important.  I usually run with a water bottle in my hand but on one hot Florida sunny day, I ran out of water and I had to cut my run short.  I learned my lesson.

    3.       When running over 5 miles, carry some kind of supplement to keep your body fueled.  I love the gel-blocks by cliff bar and the energy jelly beans.  I also mix acceleraide in my water bottle.  It has calories, protein, and electrolytes which help to keep me energized.

    4.       Always stretch after running!  I can stress this enough.  Stretching has been found to help prevent injuries and to help keep you from cramping up.

    5.       Stop being cheap and spend the money to get nice running shoes.  I am very guilty of this.  I buy nice workout clothes but I skimp on my running shoes.  After many blisters and sore feet, I finally listened to my sister and purchased some comfortable running shoes.  Also keep in mind that everyone has a preference with running shoes, so find what works best for you.

     

    Those are my tips!  Short and sweet.

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  4. Broccoli Slaw…

    March 23, 2012 by Kristin

    Don’t you hate it when you want a snack, but you don’t know what to eat.  Healthy girl tip #1: Keep healthy snacks available to you all day, so when you want a snack you have a healthy option ready for you!  Try making this broccoli slaw:

    .

    1 Bag of Broccoli SlawBroccoli CAN taste good!

    2 small apples diced or chopped to your liking

    4-5 tablespoons of walnuts

    half a bag of dried cranberries

    Brianna’s Poppy Seed Dressing (I add about 3 or 4 tablespoons, but you can add more or less)

    Mix  ALL of this in a big bowl….chill it in fridge for an hour or so and enjoy!!!!

     Thanks to www.yougetcoupons.com for the healthy recipe!  Muah!

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  5. Mexican burgers! A great way to spice up a regular hamburger and make it healthy

    March 21, 2012 by Kristin

    Healthy Mexican Burger. Notice I didn’t say hamburger because I am not going to use regular hamburger meat. I like to use ground turkey meat or if I do use hamburger meat, I make sure it is very lean. Here are the ingredients:

    1. 1 pound to 2 pounds of ground turkey meat (not frozen)

    2. 1 tomato

    3. 1 onion

    4. 1 green pepper

    5. Chili powder or Mexican chili powder (1/2 tablespoon)

    6. 1-2 garlic cloves

    7. Little bit of hot sauce (1/2 tablespoon)

    8. 1 tablespoon of chopped cilantro

    *instead of using a tomato, green pepper, and an onion, you can buy the “trinity” mix at the grocery store

     

    Let’s begin:

    1. Chop your tomato, green pepper, onion, and garlic

    2. Combine the tomato, pepper, onion, and garlic with the meat in a large mixing bowl.

    3. Add the chili powder, chopped cilantro, and hot sauce and mix, by hand, with the turkey meat

    4. Divide the meat mixture into hamburger patties

    5. Cook on a grill until meat is cooked all the way for about 15 minutes depending on the thickness of the patty

    6. You can also cook the patty on a pan that is greased with a non-stick cooking spray

    Feel free to experiment with this recipe. It spices up a regular turkey-burger while not increasing the calories!

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  6. Drunk Sausage

    March 20, 2012 by Kristin

    I came up with this recipe from Shape Magazine. I slightly changed it to help improve with the taste of the stew.  Even though, spring is here, its still a fun and easy recipe to make. ENJOY!

    Ingredients
    -package of turkey sausage (any size is fine)
    -any light beer bottle or canned (2 beers)
    -1 tbs of olive oil
    -red, green, and yellow peppers (whole, one of each)
    -1 onion
    -2 cloves of garlic
    -1 can of whole tomatoes
    -1 small can of tomato paste
    -1 tbs of fresh oregano
    -1 tsp of chili powder
    -1 teaspoon of salt

    1. Marinate sausage links in the light beer for at least 3 hours (do not throw away beer marinade, we will use it for the stew)
    2. Heat oven to 400 degrees
    3. Place sausage links in a pan greased with cooking spray
    4. Allow sausage to cook for about 25 minutes
    5. Slice the peppers, onions, and galic and cook in a large pot with the olive oil until they are soft over medium heat
    6. Add one can of whole tomatoes with juice and crush the tomatoes with your hands wile adding them to the pot
    7. Allow the mixture to cook for 5 minutes, while stirring the pot
    8. Add half of the beer marinade and one cup of water
    9. Add 3 tbs of tomato paste, oregano, salt, and chili powder
    10. Cook for about 10 minutes and stir every few minutes
    11. When the sausages are done, slice them and add to the stew mixture
    12. Lower the temperature to simmer and cook for about 30 minutes and your stew is done!

     

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  7. Healthy burritos? Where can you get one???

    March 20, 2012 by Kristin

    So tonight I went out for Mexican. As I was trying to find my healthiest option on the menu, I began craving a burrito. The restaurant I was at had something called a South Beach Burrito, which consisted of a “low carb” tortilla.  I thought… low-carb… according to who or to what? So I decided to find out how many calories were in this burrito.  After some research, I decided that I should compare burritos of different Mexican restaurants and find which one had the healthiest.  Here goes:

    1. Lime. It just recently opened up by my house. I usually get the South Beach burrito.  After looking it up, here is what I found: the South Beach burrito is a low-carb tortilla filled with chicken, jack and cheddar cheese, pico de gallo salsa and shredded lettuce. I get it without the cheese.  All seems pretty healthy.  Lime didn’t have anything on their web site about the nutritional information in their food, so I estimated what the burrito would have based on the ingredients.  A typical “low-carb” burrito tortilla has anywhere from 200 calories to 150 calories, about 4 ounces of their chicken may have 150-190 calories, pico de gallo has about 30 calories, lettuce has about 20 calories.  All together this burrito has about 420 calories, assuming you don’t get the cheese.

    2. Chipotle. Assuming you get a similar burrito at Chipotle, its about 500 calories if you skip the rice and cheese.  With rice and cheese, your burrito can get up to over 700 calories. I found this information from a nutritional calculator for Chipotle.

    3. Qdoba. Also, sticking with the guidelines of no cheese and no rice, the Qdoba burrito has about 500 calories.  I found this from their web site, which was very easy to use.

    4. Don Pablo’s. I found that their web site had all of their nutritional information on it and WOW!  Their chicken burrito had over 900 calories.  I guess I won’t be eating that anytime soon.  This burrito looks like it came with rice and cheese on it, which probably contributed to the high calorie count.

    5. Moe’s Southwest Grill. Honestly, this seems like the best option.  If you get a 10 inch burrito with chicken, pico de gallo, and cheese (yes, I said cheese), the burrito can have a little over 300 calories.  This information was also available on their web site on a super cool, easy to use calorie counter.

     

    Bottom line, use your head when eating out.  try to stay away from cheese and rice and of course sour cream.  While they may taste great, adding those to your burrito can greatly increase the calories of your meal.

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  8. Superfoods!

    March 18, 2012 by Kristin

    Well, what is a super food…a food that has been classified as disease-fighting, energy boosting, mood enhancer, must-have to anyone’s diet.  While doctors and dietitians don’t necessarily use this term to describe foods, it is a catchy and interesting way to label them. So after reading many articles about the subject, I decided to make my own figure-friendly list of my favorite 8 super foods.

    1. Greek yogurt. Now, I know many people aren’t big fans of greek yogurt.  I personally like it better than regular yogurt.  It is also better for you.  It has more than double the amount of protein than regular yogurt and fewer calories. These two facts can help you stay fuller longer while not cutting into your calorie budget. Greek yogurt also has less carbohydrates, for those low-carbohydrate dieters. Greek yogurt is lower in sodium.  Consuming foods that are high in sodium can increase blood pressure and put your heart at risk for other issues down the road.  Another great thing about going Greek, it also has less sugar than regular yogurt.

    2. Eggs.  I absolutely love eggs.  You can add an egg to any run-of-the-mill sandwich and… poof… culinary brilliance.  Eggs have lots of protein and not lots of calories.  One egg can have 7 grams of protein and 70 calories!  Eggs also contain 12 vitamins and minerals, some which are important for brain development.

    3. Blueberries. Nature’s skittles.  Why you may ask… well, they are small like skittles and I absolutely love taking handfuls and eating them (just they way kids usually do with candy).  Blueberries are a great superfood because they are packed with antioxidants and phytoflavinoids. Blueberries lower the risk of heart disease and cancer. The darker they are, the better they are for you.

    4. Nuts. Ok, so nuts are high in fat… so what?  Their benefits definitely out weigh their fat content.  Nuts are rich in energy, packed with antioxidants, vitamins, minerals, omega-3 fatty acids, and protein (there is that “p” word again).  Each nuts has its own personal benefit.  For example, almond are rich in dietary fiber, vitamin E, and minerals, while peanuts have been found to reduce stomach cancer.  Either way, nuts are good for you and you should enjoy them as part of your diet. Enjoy in moderation.

    5. Quinoa. Quinoa is a gluten-free grain that has lots of protein as well (can you see a trend with the amount of protein each food has). Quinoa has nine necessary amino acid supplements. Included here is lysine which is necessary for the tissues of your muscles to grow and repair themselves. Quinoa is great for vegans since it is a good source of protein.

    6. Broccoli. As a child, I have to admit, I hated broccoli, along with any vegetable.  However, now has an adult, I love it and mostly I love it’s healthy benefits.  Broccoli has been found to help fight against cancer.  It is a great source of vitamin A (beta-carotene) and C. It has lots of fiber which will help to keep you fuller, longer.  I love spicing up my broccoli with some garlic.

    7. Kale. While being low in calories, kale packs with it, fiber, calcium, vitamin B, C and K, magnesium, and iron.  Kale can help fight against cancer as well as pack a nutritional punch to your diet.  Some people use kale to make juices, however I choose to cook my kale and eat it the old fashion way.  You can use kale in a salad, you can make kale chips, all without compromising it health benefits.

    8. Sweet potatoes. If someone gives me an option of regular potato or sweet potato, I always choose sweet potato.  Just by its name alone, it sounds better.  A potato that doesn’t need any accoutrement (in my opinion, anyways), love it!  Sweet potato is also beneficial to your health.  How…lots of vitamin A.  Also think of all the calories you save by not “dressing” your potato up and just enjoying the sweetness nature has provided it.

    I know there are many more foods that are benefical to your health, but these are the ones that I have in my daily diet, yours might be different.  Either way, if you haven’t tried using some of these foods, I suggest that you do.  Enjoy!

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  9. Calling all Healthy Girls!

    March 16, 2012 by Kristin

    Welcome to becoming a healthy girl.  This site is intended to help all woman become healthy.  Through tips, suggestions, and other tools, we want to help all women live a healthy lifestyle without compromising on LIFE!  Your body is a temple so treat it with care.

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