Wednesday, March 29, 2017

Homemade Spinach And Feta Pizza Recipe

Homemade Spinach And Feta Pizza Recipe



Ingredients 


  • 3 tablespoons Extra Virgin Olive Oil
  • Flour, for sprinkling to help with stikcing 
  • 1 whole wheat pizza dough 
  • 2 cloves garlic, chopped or grated
  • 1 medium onion, chopped 
  • 2 bunches spinach 
  • Salt and ground black pepper 
  • 1 cup feta cheese crumbles 
  • 1  mozzarella cheese, shredded 
  • 1/2 provolone cheese, shredded
  • 1 pint cherry tomatoes, halved 
  • 1 sprig fresh oregano, chopped 
  • Slices cherry or roma tomatoes (optional)
Cooking Directions

Oven Instructions: Preheat oven 450F.

Take a paper towel and lightly oil your Teflon Pizza Pan to help with sticking.  On a clean work surface, lightly dust with flour. Use a Rolling Pin to roll out the pizza dough. When your dough is rolled out to the size of your pizza pan, place the dough on the oiled pizza pan. Toss it in the over for a couple minutes until golden brown. 

Quick Tip - This is where many people mess up homemade pizzas! Many people try to cook it all at once and they end up with a crust that didn't cook right but cheese that was browning!

In a large skillet with some Olive oil, saute the onions and garlic.  Add the spinach to the onions and garlic, saute until the spinach wilts. Season with salt, pepper, and any other seasonings you prefer. 

Now take your partially baked pizza crust and add the garlic spinach mixture then top that with the feta and mozzarella. Place the pizza back into the oven and bake until the cheese is melted and starting to brown. When the pizza comes out of the oven, top with the tomatoes oregano and black pepper.

Serve and enjoy! 

Your friends and family will be pleasantly surprised when you bring out a pizza and it's not the same old pepperoni or sausage! 



Thursday, March 23, 2017

Low Fat Baked Sesame Teriyaki Salmon Recipe

Low Fat Baked Sesame Teriyaki Salmon Recipe

Whether you are aware or not, shellfish and fish have been part of the human diet since before year 0. Even people from ancient times had knowledge of how to farm fish so they wouldn't have to travel out to sea to catch their food. Not only has fish been a huge part of the human diet, but it has also been a massive driver of economy. With the health benefits received from eating salmon it's no wonder that this type of fish is one of the most popular. Salmon has a very distinct color and taste, and the taste is certainly not for everyone!

Salmon is very nutrient dense and is a very good source of high quality protein, vitamins and minerals like potassium, selenium, and B12. It's a good idea to replace some of the red meat you eat with fish like salmon. As Americans we tend to eat way more beef than we really should. Not to mention the Omega 3 Fats that are present in salmon, these help to contribute to healthy brain function and have many other positive effects on health! 


Ingredients



  • 4 (6 ounce) salmon fillets
  • ½ cup brown sugar
  • ½ cup low sodium soy sauce (regular soy sauce will work, just reduce salt)
  • ¼ cup cider vinegar
  • 2 garlic cloves, minced
  • ¼ teaspoon pepper
  • ½ teaspoon salt
  • ½ teaspoon sesame oil
  • 1 Tablespoon cornstarch
  • 1 Tablespoon water
  • green onions, for garnish
  • sesame seeds, for garnish

Cooking Instructions


  • Preheat oven to 400 degrees. Spray a 9x13 inch pan with non stick cooking spray or rub with some paper towel and oil, set aside.
  • In a small saucepan, whisk together the brown sugar, soy sauce, cider vinegar, garlic, pepper, salt, and sesame oil. In a small bowl, whisk together the water and cornstarch. Slowly whisk into the mixture.
  • Bring to boil and boil about 1-2 minutes until the mixture just starts to thicken. Remove from heat and reserve ¼ cup of the sauce for later.
  • Place the salmon in the pan and pour the sauce on top. Cover with aluminum foil and bake for 15-17 minutes until the salmon is opaque in the center. I like to remove the aluminum foil the last few minutes of baking to brown the tops. Remove from the oven.
  • Brush the top of the salmon with the reserved ¼ cup of the sauce. Garnish with green onion and sesame seeds. Delicious served with rice.
Remember that many Americans are actually eating healthy food and doing proper exercise but tend to have TOO MUCH FOOD! Learn to control portions. It's not your fault,  you grew up in a time and place where we are blessed to be able to eat until we are full. Unfortunately, that's part of the reason some of use are looking to lose weight. That and the problem of unhealthy food being massively lower priced than healthy food! How annoying! If you struggle with portion control then try to follow a more strict diet like the "3 Week Diet." These programs have a high success rate for those who stick to the plan!

Thursday, May 5, 2016

Full Body At Home Workout For Women

Full Body At Home Workout For Women


full body at home workout for women
Photo Credit: Fit Approach


We all know how tough it can be just to squeeze in even 1 hour for fitness per day. People have very busy lives, being obligated to working the majority of the day while trying to find time to love and cherish our families. There is a big trend of people signing up for gym memberships and honestly I just think it's a really good marketing campaign. I know full well that you don't need 1 piece of equipment to obtain a healthy, strong body. Sure, much of that equipment may help you in your process, but is it absolutely necessary? No. Many of us don't really like to workout in public with other people anyways. Honestly, that's what lead me on my quest to find and share these full body at home workouts for others to enjoy also. Just stick to the plan, much of this can be done is less than 10 minutes per day, but trust me when I tell you it's going to kick your butt if you give it your best! If you put 30% effort in,  you will get 30% of results, so push it! 

Three Day Full Body At Home Workout Plan



Day 1 

Keep in mind: Do the most repetitions you can in the amount of time stated. You will see already why this is going to be tough. Do your best on Day 1, even if you can't do everything continue pushing until the end. Don't give up thinking "I can't even do this so it's pointless." Instead tell yourself "Next time I am going to get further than I got today." Dig deep and push out those last few, painful reps!

Decline push-ups (30 seconds)(Feet raised on a bench or wall)
Side plank—left (30 seconds)
Push-ups (60 seconds)
Side plank—right (30 seconds)
Incline push-ups (30 seconds)(On a bench or set of stairs)
Rest 60 seconds focusing on breathing and resting.

Repeat this 4 times. Feel like jello. Rest. You have done well. 

Day 2

Do these exercises in this order to give your muscles a chance to rest in between while you work a different group. 

Lateral/Side lunges (10 reps each leg)
Leg raise (20 reps)
Body weight squat (20 reps)
Plank hold (30 seconds)

Complete this 5 times.

Day 3

Do each of these exercises to the best of your ability with maximum effort for maximum results.

Jumping Jacks (30 seconds)
Side Plank (30 seconds)
Squats (30 seconds)
Tricep Dips (30 seconds, use a chair or bench)
High Knees/Running in place
Plank (30 seconds planking with the utmost ferocity)
Wide armed push ups (30 seconds)
Crunches/Sit-ups/Twisting Crunches

Repeat this 3 times and you will thank yourself later!

Complete this 3 day rotation to the best of your abilities. It will be tough on some days, especially in the beginning, but as you keep digging deeper and pushing harder and harder everyday you will build a little bit more strength and endurance all while burning calories! Tell yourself you can do it, because you can! It's mind over matter! Consistency is key and results will come! 





Monday, November 9, 2015

Low Sodium Oven Roasted French Fry Recipe

A Healthier Way To Season Fries!



Are you looking for a healthier way to season your french fries? French fries are so darn good it can make them almost impossible to resist at times. In order to allow myself to enjoys these tasty little guys once in a while, I came up with this french fry seasoning recipe that has extremely low sodium in it! These fries are also baked which really helps to keep the fat content down. 

Sometimes it can take a little getting used to when you lose all that salt, but you don't need it! You will get plenty of sodium elsewhere in your diet. Share the seasoning recipe and help your family and friends have one more healthy option in their lives!

Ingredients


  • 4 potatoes
  • 1/2 tsp cumin
  • 1/2 tsp. paprika
  • 1/2 tsp. black pepper
  • 1/2 tsp. basil
  • 1/2 tsp. thyme
  • 1/2 tsp. rosemary
  • 1/2 tsp. garlic powder
  • 1/2 tsp. chili powder
  • 3 tablespoons olive oil

The Delicious Directions


1. Preheat the over to around 450 degrees farenhiehgt (or 230 C)

2. While the oven is preheating, cut your potatoes into desired fry size wedges. 

3. In a large bowl mix the oil and spices together ( leave a small amount of seasoning for the fries after they are baked) and toss all the fries around in the bowl to make sure you coat all the fries with the oil/seasoning mixture. Place the coated frys on a baking sheet with tin foil. 

4. Bake for 25 to 30 minutes at 450 F or until crispy and brown. 

5. Remove the fries from the oven and sprinkle with a small amount of remaining seasoning and serve! 





Friday, August 14, 2015

Healthy Strawberry Banana Smoothie Recipe

Healthy Strawberry Banana Smoothie Recipe
healthy strawberry banana smoothie recipe


                Hello again! I hope everyone's summer is going well! I know I have been enjoying the nice weather and getting as many cookouts in as possible. And what's better to drink in the warm, summer sun than a tasty and healthy drink! We whip up a pitcher of this before leaving and just keep it in a cooler with ice at the cookout. And I often have my kids request smoothies for dessert at least 3 times a week. (Hey, at least they aren't asking for ice cream.)  Guests have proven to love it when you surprise the with a strawberry banana smoothie at a cookout! This only takes a few minutes and is friendly for most dieters. Enjoy and stay cool! 

Healthy Strawberry Banana Smoothie Recipe Ingredients:


  • 1 ripe banana, sliced
  • 1/2 cup raspberries
  • 1/4 cup blueberries
  • 1 1/2 teaspoons honey
  • 1/8 teaspoon ground cinnamon
  • 1/2 cup unsweetened apple juice
  • 1/2 cup ice
  • 1/2 cup slice strawberries

Directions To Prepare:

Place ingredients in the order listed in a blender. Pulse twice to chop the fruit, stir well, then blend until smooth. Serve immediately. Enjoy!


Tuesday, July 28, 2015

Ab Workouts At Home For Women

Ab Workouts At Home For Women - Get A Tight Tummy Quick!


Ab Workouts At Home For Women

Sometimes it can be hard to find the time to go to the gym for even an hour a day. We all have busy lives, many of us have jobs that require 40 hours a week and family's that deserve much of our time. These things can make it just that much harder to find even a small amount of time to get to the gym. These at home workouts are excellent and can be down quickly in the comfort of your home with no need to go the gym! I like to do mine right before I shower, it just very convenient. If you are consistent and you do this 3x everyday you will have much stronger abs within 30 days guaranteed! 



Additional 2 Week Daily Workout Challenge To Get You In Shape!


I find that this routine is a very well rounded routine and has help me stay fit. Of course, it's about a balance between a healthy diet and good exercise. I found that I was over eating after taking the training "3 Week Diet". I found that I was eating healthy food but my portions were too large. Once I learned to control this, I started to see the results that I wanted. Remember that both diet and exercise are equally important in achieving your goals, and if you want it you can achieve it! If you are looking to gain more weight and muscle then be sure to add a good Protein Powder to your daily diet to ensure your muscles have enough protein to promote healthy growth! 

Day 1 

Complete five rounds on your first day.

Push-ups (either conventional or with a Perfect Pushup if you have one) (10 reps)
Bodyweight squats (20 reps)
Forward lunges—each leg (5 reps)
Plank—side plank (each side) and traditional plank (30 seconds each)

I find it very helpful to use a Muscle Roller at the end of each day before I go to sleep. This helps to massage the muscles and release the lactic acid which causes us to be so sore the following day. It also feels really good and helps speed up recovery time! 

Day 2


8 to 10 minutes of an easy jog and dynamic movements: High-knees, Butt-kicks, Bounding, and Reverse Run.
Run at least 30 minutes. Use a walk/jog method if needed. Jog until you need a break, then walk as needed, and repeat for 30 minutes.
Try to increase your mileage over time. Don't push too far, too fast.

Goal: We want to work up to being able to run 6 miles in one day, I know that seems like a lot but if you are consistent, you will be able to do it, trust me! For now, try to run 30 minutes, don't worry about how long it takes, just try to make it! 

Cool down: Do an easy jog or walk for 10 minutes and then stretch.

Tip: Have a stretching routine prior to any run or workout to prevent injury.





Day 3 
Complete five rounds.

Bodyweight squat (20 reps)
Leg raise (20 reps)
Lateral lunge (10 reps each leg)
Plank hold (30 seconds)
Rest for 30 seconds and start again.

Note: Doing intense workouts like this can really leave the muscles tight later in the day or the next day. Getting a professional massage or even having a significant other massage soar muscles will help recovering and make you much more comfortable.

Day 4

Complete four rounds.

Note: Do as many repetitions as you can during these times, dig deep and push for those 2-3 extra reps, it really makes a difference!

Push-ups (60 seconds)
Side plank—right (30 seconds)
Side plank—left (30 seconds)
Incline push-ups (30 seconds)
Decline push-ups (30 seconds)
Rest for 60 seconds and start again.

Do this 4 day rotation, every time you complete a day of doing it you will get slightly stronger and faster at completing it. I suggest having a high protein diet to help your muscles recover as quick as possible. Remember to commit to consistency! If you do it every day, results WILL come! Good luck!

This routine coupled with the 3 Week Diet helps to achieve fat results! 

Sunday, May 10, 2015

Healthy Smoothie Recipes - Tropical Green Storm


 Healthy Smoothie Recipe #3 Tropical Green Storm




Ingredients

  • 1/2 cup Pineapple Fresh or Frozen
  • 1/2 cup Real Orange Juice
  • 1 cup Kale 
  • 1/2 cup Almond Milk 
  • 1/2 cup Mango fresh or frozen
  • 1 tsp flax seed
  • 1 tablespoon agave nectar
  • 3-5 ice cubes 
Directions

Blend 30-45 seconds or until you reach your desired consistency. If it is too watery you can always add a few more ice cubes. Some people prefer the watery smoothie so they can drink it faster. The choice is yours! Enjoy!