Mediterranean Pasta

Mediterranean Pasta

One of our family favorites! Makes 4 servings. 

Get It

2 tbls. olive oil

2 zucchini sliced

10 small sweet bell pepers sliced

1 cup grape tomatoes, halved

1/2 cup yellow onion, diced

2 cloves garlic, sliced

1 tbls. italian herbs

1 tsp. salt

1 15 oz artichoke hearts in water, drained and halved

1/4 cup sun dried tomatoes in oil

1/3 cup balsamic vinegar

1 1/2 cup whole wheat penne pasta

1/3 cup crumbled feta cheese

1/3 cup black olives halved

Make it!

~Heat olive oil in large skillet on med-high heat.

~Add onions, garlic, zucchini, peppers and cherry tomatoes, saute until tender.

~While vegetables cook, bring pot of water to boil and cook pasta.

~Drain pasta, reserve a little pasta water and set aside.

~Add Italian herbs to vegetables, add artichoke hearts, black olives and sun dried tomatoes.

~Mix well, add balsamic vinegar.

~Allow balsamic vinegar to reduce a little. Mix to coat vegetables well.

~Add the drained pasta, mix well. Add a bit of hot pasta water if needed.

~Top with feta cheese.

Tips: I sometimes add cooked chicken breast for the extra protein benefits.  Add more balsamic vinegar if needed, making sure to reduce it creating a sweet and sticky coating.  I add extra sun dried tomatoes, since we love the texture and taste.  To make it lower in calories I add more veggies and less pasta. It's also great without pasta as a veggie meal.  This makes a perfect weekend lunch. 

Calories: approx. 289, fat 10.7g, sat fat 2.5g, trans fat 0.0g, cholest. 8mg, sodium 760mg, carbs 39.7g, dietary fiber 7.7g, sugars 7.5g, protein 9.2g.

OH NO! THE FLU!!!!

Yuck! The Flu Has Struck!

The last week we have been fighting the FLU...blah! That sneaky little bug wormed its way into my son then took up residence in the rest of us. When it first hit my oldest guy I decided then and there, it was time for a detox bath. (he loves to soak in a bath when he is feeling under the weather.) Below are  a few of my favorite concoctions for you to create. The bath salts are really easy to make and put in a pretty mason jar and give as gifts;).  I hope you try one of them. Detox baths really do work. I  encourage you to try it, sick or not! 

"Sugar Mamma's Detox Bath Salts"

1 Cup Epsom Salts

1/2 Cup Fresh Ground Ginger Root

1/3 Cup Baking Soda

1/2 tsp Lavender Essential Oil

Grab a full glass of cool water with lemon and head for the bathroom. Fill the tub with hot water, as hot as you can take! Add salts and swish around. Sink in and relax for at LEAST 20 mins! Sip your water throughout. Take care getting out of the tub as you may feel a bit light headed;). Continue to hydrate throughout the day. 

FYI: Epsom salts remove toxins from the body. Ginger intensifies the sweat and the baking soda helps neutralize the chlorine in the the water.

"Cold and Flu Remedy"

Add 3 pints HYDROGEN PEROXIDE 3% to a hot bath.

Add 2 ounces of GROUND GINGER

Soak for about 30 minutes. Drink lots of water while soaking.

After about 5 mins of soaking I literally started to sweat! I recommend doing this bath before heading to bed, but not before chugging a few more glasses of water;)!

FYI: The hydrogen peroxide helps purge toxins from the body. It is also antibacterial and antiviral, a bonus! The ginger is a natural anti-inflammatory, it will increase blood circulation and help eliminate toxins through sweat. 

Let Me Eat Cake!

Let ME Eat Cake!

     Those of you who know me, or are getting to know me, know I adore cake.

  Love it. 

Need it.

Talk about it.

 Crave it. 

Shouldn't have it.

I was skeptical when I came across this 'guilt-free' cake on pinterest, but, I had to give it a whirl. I think after more research this cake was originally a Weight Watchers recipe.  It was the easiest cake I ever made. I actually made cupcakes. (I'm thinking portion control;))  It passed the kids and husband taste test with flying colors, and it passed mine!  I never deprive myself from foods that I really really want, for me that only creates problems, so I slowly enjoyed one cupcake and am now jumping back into the drivers seat of my 'clean eating' band wagon and grilling and prepping some clean protein/veggie rich meals for the next few days. 

What You Need

~1 boxed Strawberry Cake Mix

~12 ounces of DIET Lemon Lime pop

~Lite Cool Whip

~Strawberries & Sprinkles (optional)

Now Make It!

1. Add cake mix to a large mixing bowl.

2. Add in 12 ounces of diet pop.

3. Spoon into your cupcake pan.

4. Follow directions on cake box, for temperature and bake time.

Nutrition Facts: Each cupcake is approximately 100 calories, unfrosted. 120 calories if frosted with the light cool whip. 

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

Ingredients

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.

Nutrients
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!

Ingredients

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.