Saturday, December 8, 2012

Baja Fish Kabobs

via J.Stevens

Baja Fish Kabobs
by Oxygen Magazine

I have not tried this one yet, but it sounds so so yummy. This recipe is on my menu plan this upcoming week and I will edit/revise/update (and add a picture!)  this recipe and let you all know how it was! If you try it before me please comment on how it was!

ready in 15 mins.
serves 4

1 lb firm white fish (red snapper, cod, mahi mahi, swordfish) cut it into 32 pieces
juice of 2 lemons
Juice of 1 lime
Zest of 1/2 lemon
1/2 tsp cumin
1/2 tsp chili peppers
1/4 tsp smoked paprika
1 sweet onion, cut into 1" chunks (16 pieces)
1 cup cherry or grape tomatoes (16 pieces)
1 avocado
1 orange bell pepper, cut into 1" chunks (16 pieces)
1/2 cup cilantro, chopped
8 metal skewers, or, soaked wooden ones

Now Make it!

~preheat grill. Place juice of 1 lemon, lime juice, lemon zest, chili peppers, cumin and paprika in a bowl and whisk. Add fish, let marinate for 5 minutes.

~Prepare avocado sauce. Add avocado chunks, juice of 1 lemon and cilantro to a blender and puree'.

~Thread 4 pieces of fish, onion, tomato and bell pepper onto each skewer.

~Place skewers on grill and cook 2-3 minutes each side.

~Serve with the avocado dipping sauce.

2 skewers = 1 serving
calories 222, total fats 9 g, Cholesterol 40 mg, sodium 78 mg, carbs 13 g, fiber 5 g, sugars 3 g, protein 23 g, iron 1 mg

~Bonus Tips~

Cilantro is a great natural digestive aid and can help reduce bloating and gas.

Avocado is the fruit that fights inflammation;).

White fish is totally packed to the gills with protein and has little carbs.

Get Walking!

Ramped up Walk Workout!

Walking contributes to overall health by helping to lower 'bad' cholesterol, increase 'good' cholesterol, lower blood pressure and improve mood not to mention BURN some serious calories! Here are some simple tips to add to your next walk.

~Swing your arms! 
Bend your elbows, pick up the pace a bit and add some momentum. Keep your shoulders relaxed;).

~Add weights.
Add light dumbbells or ankle weights, this creates a little resistance thus burning more calories.

~Walk sideways.
This works different muscles in your legs and hips. Be sure to balance your training by facing the other side to work your opposite leg. Try this walking up a hill!

~Squeeze the booty.
This will tighten up your tush. Squeeze glutes together as you push off with your rear foot. Really focus on the glute muscle and feel the burn.

~Take big ole strides.
Lengthen your stride. By doing this, you recruit your inner and outer thigh muscles.....taking you one step closer to leaner legs;).

~Add intervals!
This is my favorite, and something I do at least 3 times per week. Add short bursts of running within your walking workout. An example: walk 3 minutes, sprint 1 min. (repeat 8-10 times or more!)

~Choose uneven terrain.
Find a forest, sand or gravel. This requires more muscle power and ultimately burns more calories.

~Walking Lunges.
Perform 2 minutes of walking lunges followed by 2 minutes brisk walking. (repeat 8-10 times or more!)

Jillian Michaels- Lose 5lbs of Bloat

Lose 5 lbs of Bloat in a Healthy Way!

(5lbs in 7 days)

I battle the bloat, so when I came across this recipe I was determined to give it a try! I did this for a total week and felt great. I didn't get on the scale, I don't even have a scale in the house;), but could tell that I definitely shed some water!

Get 60 oz of distilled water
add a tablespoon of sugar free cranberry juice
add 1 dandelion root tea bag
add 2 tablespoons of lemon juice

Directions: Drink the 60 oz every day for 7 days. 

Sushi Salad

Sushi Salad

This is one of my favorite salads. I found this recipe in Clean Eating a long time ago and have customized it according to my husband and my tastes. It has so many health benefits! 18 g of protein and healthy doses of the Omega's, not to mention it's absolutely delish!


1 cup short grain brown rice
1 tbsp wasabi paste
2 tbsp low sodium soy sauce (I use Braggs liquid Aminos)
2/3 cup rice wine vinegar
1/2 tsp raw honey
1 English cucumber, diced into tiny chunks
4 nori sheets, cut into little strips
1 large carrot, peeled and thinly sliced
4 cups baby spinach
8 oz crab meat pieces or ahi tuna
1 avocado pitted, peeled and sliced (sliced mango is also great)

Now Make it!

~In a medium saucepan bring 2 cups of water to a boil. Stir in rice, cover and reduce heat to low. Simmer for 30 minutes. Remove from heat and let sit, keep covered, for 10 more minutes. Spread rice on a baking sheet to cool to room temp....about 15 minutes.

~In a small bowl, whisk wasabi, soy sauce, vinegar and honey, put aside.

~In a large bowl mix rice, cucumber, nori and carrot. Drizzle with wasabi honey mixture and stir to combine. Gently fold in crab or tuna.

~Divide spinach among serving bowls or plates and top each with rice/crab mixture and avocado.

serves 4
1 cup spinach, 1 1/2 heaping cups of rice-crab mixture, 1/4 avocado. 360 Calories, 10 g total fat, 1.5 g sat. fat, 350 mg Omega 3's, 930 mg Omega 6's, 54 g carbs, 9 g fiber, 4 g sugars, 18 g protein, 55 mg cholesterol.

Monday, December 3, 2012

Egg Drop Soup

Egg Drop Soup 'on the Fly'

I'll make this short, or I'll try;), but I'm a talker. My lil' husband had oral surgery and was suffering and unable to chew and pretty much unable to  swallow. Oh dear, I was out of the usual variety of boxed soups that I usually have, and this left me in, well, a  situation;). He loves  the egg drop soup at the quaint 'House of China', so I re-created it just for him. With just enough protein and soothing warmth it's become our sacred healing potion for our family when under the weather. Quick and oh so easy and yummy.

32 oz low sodium chicken stock 
white pepper
1 tbsp. cornstarch
Braggs Liquid Amino Acids or Low Sodium Soy Sauce (for taste)
fresh shitake mushrooms (a handful)
4 organic eggs
fresh chives (to taste)

Now Make it!
*Bring the chicken stock and white pepper ( a few shakes will do) to a boil, add mushrooms. Meanwhile, add 1/4 cup of the boiling stock and 1 tbsp. cornstarch in a separate bowl and whisk. Slowly pour mixture into boiling stock, add 2-3 tbsp. of Braggs Amino Acids or Soy Sauce. Let gently boil on medium heat  for 10 minutes. Whisk the eggs in a bowl and pour and swirl gently and slowly with whisk into the stock. Add fresh chives and serve while hot. 

*this is best consumed the same day. Sometimes I will add an extra egg to benefit from the protein;)

Saturday, December 1, 2012

Strawberry Banana & Flax Smoothie

Strawberry Banana & Flax Smoothie
from Fitness Magazine

1/2 medium banana
1/2 cup frozen unsweetened strawberries
2 tablespoons ground flaxseed

Make It!
Blend all until smooth;). Easy!

1 serving
278 calories;7 g fat;1 g sat fat;43 g carbs;7 g fiber; 16 g protein

Southwestern Three-Bean & Barley Soup

Southwestern Three-Bean & Barley Soup
by EatingWell

6 servings (1 1/3 cup each)
**serve with fresh chopped cilantro and a squeeze of lime!


1 tablespoon extra-virgin olive oil
1 large onion, diced
1 large celery stalk, diced
1 large carrot, diced
9 cups water
4 cups (32 oz carton) reduced-sodium chicken broth, or vegetable broth
1/2 cup pearl barley
1/3 cup dried black beans
1/3 cup dried great northern beans
1/3 cup dried kidney beans
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon dried oregano
3/4 teaspoon salt

Make it!

Heat oil in a Dutch oven over medium heat. Add onion, celery and carrot and cook, stir occasionally, until soft, approx. 5 mins. Add water, broth, barley, black beans, great northern beans, kidney beans, chili powder, cumin and oregano. Bring to a lively simmer over high heat. Reduce heat to maintain a simmer and cook, stir occasionally until the beans are tender, 1 3/4 to 2 1/2 hours (adding more water, 1/2 cup at a time, if necessary or desired). Season with salt.

205 calories; 3 g fat; 1 g sat; 2 g mono; 0 mg cholesterol; 35 g carbs; 11 g protein; 10 g fiber; 705 mg sodium; 601 mg potassium

Make this ahead and cover and refrigerate for up to 3 days!
You can also make this in a slow cooker: use 2 cups water instead of 9 cups and combine all ingredients in a 5-6 quart slow cooker. Cover and cook until the beans are tender, about 4 hours on high or 7-8 hours on low!