Shake Shake Shake, ya smoothie.

Hello Healthy people!!!

 

When the weather gets warmer–you know it is time to break out the blender for Margarit—I mean SMOOTHIES!

I created some tasty recipes that might satisfy that sweet tooth, while getting those nutrients!

smoothie

GREEN BOOST aka the best for you:

1 cup kale

1 cup spinach

½ banana (peel and chop up to put in freezer)-Frozen fruit always works a little better

Protein Powder

Some milk so it blends well.

If you use frozen fruit you probably won’t need ice.

 

Mixed Berry:

Handful Frozen Strawberries

½ cup frozen blackberries

½ cup blueberries

Protein Powder, Milk or juice (juice is very sugary so I would recommend milk)

 

Tropical!

½ cup Pineapple

½ cup frozen mango

Squeeze a little wedge of lime in there

Ice if you want it to be more like a milkshake

Protein!

 

“The Siesta Key”

Half cup peaches

1/4 cup raspberries

¼ cup blackberries

Protein powder

Ice if needed, milk if creamier desired.

*if you are interested in a sweeter flavor invest in some agave nectar! Add a few squirts of that and you should be good.

 

 

 

Great healthy things you can add:

1.)    Any leafy greens, I prefer fresh ones because you are exposed to more nutrients.

2.)    Peanut butter or almond butter (it sweetens it up); I prefer the natural PB that you have to keep in the fridge because it doesn’t have the added sugar.

3.)    Chia seeds or goji (healthy toppings)

4.)    Experiment! You will find what you love the most and can stick with that.

5.)    Invest in straws…if you don’t really like the flavor it makes drinking it go by way faster!

6.)    Coconut oil is soooo good for you and tastes great as well, add it to your favorite smoothie and gain all the benefits of that.

 

 

Happy Eating (sipppin’) and exercising,

xoxo

Jess

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Tuesday March 19th, Food Log

Good Morning Healthy People!

Here is yesterday’s food log…

mulan

Breakfast= Egg whites plus hot sauce again (I’m so creative) + coffee and SF hazelnut sweetener

Snack: Raspberry Activia Light

Lunch: Black Bean Burger, no bun, cashews + granola bar + fresca

Snack: Cottage Cheese, SF Pudding (I had an oreo w/this –I know it’s sugar but I had such a craving for it so I let myself have a little to fight that craving and fight the urge in the future, baby steps)

Workout: Outside run with the Bf and Pup 🙂

Dinner: Homemade Lettuce Shrimp Wraps (will upload recipe soon)

I think it’s really important to keep a food journal especially when you are trying to lose weight. What’s even more important is that you should write down everything you have including that spoonful of PB, the finger lick of icing…etc, before you know it you will bring awareness to exactly what you are consuming. Knowledge is power people!

Happy Eating and exercising,

xoxo

Jess

 

Monday March 18th…I <3 Food

Hello Healthy People,

jerry

Day #1 Monday’s Food Log:

9:30 am: Egg Whites with Hot Sauce (this is seriously so quick to make and a staple of mine in the morning.

11am: Pineapple 100 cal cottage cheese (IT TOOK ME FOREVER TO LIKE COTTAGE CHEESE…but I do now)

Noon: Salad with lots of veggies, avocado, piece of buckwheat bread and dressing on the side (I always do oil based dressings, nothing creamy)

3pm: Protein Bar (I prefer Vega–the vegan bars)

5:30–I did the Level two version of insanity cardio (yikes…but such a good workout!)

7pm: Morningstar Black Bean Burger and hot tea for dinner. A Sugar Free Jell-0 Pudding cup for dessert 🙂

ALSO REMEMBER TO DRINK at least 0.5 oz of water for each pound you weigh. I.e if you weigh 200lbs you should drink 100 oz of water a day–more if you are physically active…which you should be trying to be 🙂

water

Happy eating and exercising!

Xo,

Jess

 

Follow me on twitter @fitfloridian

“A spoonful of sugar helps the medicine go down” Negative.

Happpppy Tuesday Healthy People!

Did you sing that title in your head of the Mary Poppins Song? I did when I wrote it. Wooops!

I hope you have had a great time celebrating St. Patrick’s day — and have taken the time to plan out your workouts and food for the week.

 

I hope this isn't how you got home on St. Patty's day

I hope this isn’t how you got home on St. Patty’s day

It always helps to plan! Remember to follow me on twitter @fitfloridian for more posts and motivational pictures. I also take pics of what I eat on there so sometimes it acts as a food log (which I will start doing as well thanks to Jay’s recommendation!!!).

 

So my boyfriend and I decided to do a sugar detox before we visit Florida a) because we were drinking a lot of WINE (sugar) and b) it’s a great way to trim up c) it’s healthy!!!

 

coffee

He also opted to give up coffee, unlike myself. Goooooo him!

 

I have posted in the past about the detrimental effects of sugar.  Abnormal cell growth is largely linked to sugar intake–including all diseases, cancers, illnesses, etc. Essentially, sugar is the bane of my existence. Today, it is consumed in more quantities in the U.S. than it has ever been in the past. A scary truth is that it correlates to the widespread increase in our nation’s health problems.

 

Then why does it continue? And why is it escalating to insurmountable highs?

 

IT IS IN EVERYTHING. Obviously companies want to sell their products. They market to a specific demographic and cater it to their needs. Kids, for example, are fed juice boxes, gummies, cookies, ice cream, and candies–all with unbelievable amounts of sugar. In addition things that are deemed “healthy” “all natural” etc etc can at MOST times be completely unhealthy. Look at the ingredients!!!

 

An adapted version from the Dietary Guidelines for Americans outlines the many names for additional sugar added to the product:

  • Agave nectar
  • Brown sugar
  • Cane crystals
  • Cane sugar
  • Corn sweetener
  • Corn syrup
  • Crystalline fructose
  • Dextrose
  • Evaporated cane juice
  • Fructose
  • Fruit juice concentrates
  • Glucose
  • High-fructose corn syrup
  • Honey
  • Invert sugar
  • Lactose
  • Maltose
  • Malt syrup
  • Molasses
  • Raw sugar
  • Sucrose
  • Sugar
  • Syrup

funny-celebrity-pictures-setting-myself-up-for-a-sugar-explosion-why-do-you-ask

My advice is to be aware of what you’re consuming. Always look at ingredients. Try to have as many REAL, NATURAL, WHOLE foods as possible that possess their own sugars (nothing added). Fruits and veggies should be at the CORE of everyone’s diet.

 

Happy Eating and exercising,

Remember to be smart about what you eat!

XOXO,

Jess

Remember me? and some eggplant.

Hello Healthy People!

It has been an extraordinary amount of time since I have posted –and for that I am sorry! I sort of took a hiatus to focus on life post grad, love, work, etc etc.  *cue corny love song*

tumblr_mgx2rs89ja1rw0h05o1_500

Good news: In August I moved back to Virginia to live in the DC metro area… surprisingly one of the healthiest and most active populations in the country! I work here now and have a very balanced and happy life.

capitol

But I found I really missed writing so here I am once again.

ALSO I MISSED SHARING RECIPES.

Here is my version of healthy baked eggplant parmesan with fresh basil and sun dried tomatoes.

eggplant

Ingredients: (I prefer organic, but it’s up to you!)

(1) Fresh Eggplant

Fresh Mozzarella (whole –usually it soaks in water to stay fresh)

One Jar of tomato sauce

(2) tomatoes

1/2 a bag of smoked julienne cut sun dried tomatoes

shredded mozzarella

italian breadcrumbs (whole wheat, or you can make your own!)

(1) egg

1 tbsp of milk

flour

fresh ground salt and pepper

olive oil

Fresh Garlic Cloves

fresh basil

splash of water

FYI this recipe might seem like a pain in the glutes but it is SOOOO worth it!!!

How to prepare:

1.) I began by slicing up the eggplant…you want to try to get the slices about 1/4 inch thick and all about the same size so they cook at the same rate.

2.) Then I have two bowls– one filled with a cup of flour, the other filled with an egg wash which is the egg, milk, splash of water to thin it out and then whisked to mix it all together.

3.) Beside the bowls I have a large plate with the italian seasoned bread crumbs and the pepper and salt.

4.) Dip the eggplant into the flour to begin, on both sides.

5.) Next both sides get dipped into the eggwash

6.) The slice is then put on the italian breadcrumbs and flipped so both sides are covered. Then the pepper and salt are ground on top of each side.

7.) The slices are put onto a baking pan and drizzled all over with olive oil –and put into a broiler.

8.) The amount of time you broil or bake the eggplant in the initial process is up to you. It took me about 10 min each side before the eggplant was golden enough for me to finish the prepping. Golden on both sides is the goal–I even prefer a little brown.

9.) During the broiling process I minced garlic, sliced the tomatoes and mozz, and rinsed the basil.

10.) In my baking casserole dish I drizzled tomato sauce into the bottom with some minced garlic.

11.) I took slices of eggplant (about 6) and covered the bottom of the dish. It’s ok if there is glass of the dish showing.

12.) I topped the slices with a spoonful of sauce, a slice of tomato, a slice of mozzarella, some garlic, and another slice of eggplant.

13.) On top of the top layer of eggplant I drizzled tomato sauce, sprinkled the sun dried tomatoes, shredded mozzarella, crushed pepper and salt, and a piece of fresh basil.

14.) I put the rest of the sauce in between the eggplant to serve as a sauce on the side of the dish.

14.) Finally I heat the oven the 400 degrees and cooked the eggplant for about 25-30 minutes covered in foil with the shiny side face down.

Then I cleaned up the tremendous amount of flour all over my nike workout shirt and kitchen floor.

 

photo_5

 

Happy eating and exercising,

XOXO

Jess

Black Bean Burgers

Happy Tuesday Healthy People!!!

(I don’t think he got his awesome 300 physique eating burgers….just sayin’)

When I was little my cousins had this “Burger King” fake plastic play set up that we would play pretend and make burgers. Only problem is when I was little, for some reason there was noooo way I could pronounce Burger.  Every time I said it, it sounded like BOOOOGER.  Cute. Slash gross.  Anyways, all of the other 5 year olds loved this and made me be the drive thru window person who has to repeat burger the most. Needless to say…I was a vegetarian so the word burger didn’t even need to be located in my vocabulary…until…

BLACK BEAN BURGERS.

Let me just be honest. These burgers are BANGIN’

I found this recipe from webmd.com so you know it’s definitely legit.

But like I’ve said before I change up all my recipes from time to time so I like to put avocado spread or guacamole on mine or sometimes break it up and throw it over salad to lessen my carb intake.

Vegetarian, vegan (replace the egg with egg replacement!), carnivore, prescatarian, whomever you are….you gotta try this!!!

We are always looking to expand the diversity of food so you’re in for a treat.

This week’s challenge is to try a JUICE at least once!!! If you have a juicer…great! If not head to your nearest organic food place or google where there is one closest to you.  Seriously, you will get hooked on micronutrients in no time!

Happy Eating and Exercising,

XOXO

Jess

Dietitian’s tip:These black bean burgers may be prepared ahead of time and frozen. They’re higher in fiber and lower in saturated fat and cholesterol, so they make an excellent stand-in for regular hamburgers.

By Mayo Clinic staff

Serves 6

Ingredients

    • 1 1/4 cups dried black beans, picked over and rinsed, soaked overnight, and drained
    • 3 cups water
    • 1 bay leaf
    • 2 plum (Roma) tomatoes, peeled and seeded then diced
    • 1 yellow onion, chopped
    • 4 cloves garlic, minced
    • 1 tablespoon tomato paste
    • 1 tablespoon wine vinegar
    • 1 chipotle chili in adobo sauce, minced
    • 1 3/4 teaspoons ground cumin
    • 1 teaspoon salt
    • 1 1/2 tablespoons canola oil
    • 1/2 red bell pepper (capsicum), seeded and chopped
    • 1/2 cup cooked brown rice
    • 1/4 cup chopped pecans
    • 1 green (spring) onion, thinly sliced
    • 1 egg, lightly beaten
    • 3/4 cup fresh whole-grain bread crumbs
    • 6 whole-grain hamburger buns
    • 6 slices tomato
    • 6 slices red onion
    • 3 bibb lettuce leaves, halved

Directions

In a large saucepan over high heat, combine the beans, water and bay leaf. Bring to a boil. Reduce the heat to low, cover partially, and simmer until the beans are tender, 60 to 70 minutes. Drain and discard the bay leaf.

While the beans are cooking, combine the tomatoes, half the yellow onion, half the garlic, the tomato paste, vinegar, chipotle chili, 3/4 teaspoon of the cumin and 1/4 teaspoon of the salt in a small saucepan over medium-high heat. Bring the mixture to a boil. Reduce the heat to medium and simmer uncovered, stirring occasionally, until the liquid is reduced and the mixture is a thick sauce, about 5 minutes. Set the chipotle ketchup aside to cool.

In a frying pan, heat 1/2 tablespoon of the canola oil over medium heat. Add the remaining yellow onion and saute until soft and translucent, about 4 minutes. Add the bell pepper and the remaining garlic and saute until they begin to soften, about 3 minutes. Stir in 1/4 teaspoon of the salt, transfer the mixture to a bowl and let cool. Set the pan aside.

In a food processor, combine the drained beans, onion mixture, brown rice, pecans, green onion, the remaining 1 teaspoon cumin and the remaining 1/2 teaspoon salt. Pulse several times until the mixture is coarsely pureed. Fold in the beaten egg and bread crumbs. Form the mixture into 6 patties, each about 3/4-inch thick.

In the same pan used for the onion mixture, heat the remaining 1 tablespoon canola oil over medium-high heat. Add the patties and cook, turning once, until nicely browned on both sides and heated through, 7 to 9 minutes total.

Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of the ketchup.

Nutritional analysis per serving

Serving size: 1 prepared burger
Calories 389 Sodium 791 mg
Total fat 11 g Total carbohydrate 59 g
Saturated fat 1 g Dietary fiber 15 g
Monounsaturated fat 5 g Protein 16 g
Cholesterol 35 mg

Peanut Butter!

Hellllo Healthy People!!!

Happy Winesday. Hope you are currently sipping on some deep red and getting your antioxidants! How’s the challenge of the week going? Have you worked out with your mom, someone who will be a future mom or a lady in your life?? Jump on it! Did you know that it is also women’s health week (what a coincidence….)

Anyways tonight’s post is about one of my all time favorite things.

…Peanut Butter.

It is soooo good on everything including a spoon.

Me when I’ve had too much but want more…

 

 

 

 

 

 

 

 

 

But what’s so great about peanut butter…and I’m most definitely referring to the natural stuff (not “natural” JIF) but rather the stuff that says Ingredients: Peanuts. Or maybe even some salt. But that is it!!!…is all the different ways to use it (that are healthy.)

Peanut butter is a great way to get protein (nuts in general are ways that vegans & vegetarians can get the protein they need!)

Where to add peanut butter???

1.) On a spoon, naturally.

2.) Slice of bread.

3.) Apple Slices!

4.) Celery Sticks (with raisins = ants on a log, perfect for the kiddos!)

5.) Add it to your spicy stir fry…it sweetens it up!

6.) Whole wheat crackers and a glass of almond milk…

7.) On pancakes!!! and belgian waffles!

8.) As a marinade with cayenne pepper and a little bit of water!

9.) on a banana…probably one of my favorite snacks!!!

10.) Add to smoothies!!

11.) Inside cookies??? Have you tried my Earth Cookie Recipe?

12.) SOOO good as a dessert, make little balls of peanut butter and dip in powder sugar or chocolate!

13.) spread on a piece of dark chocolate!

14.) Swirled into your morning oatmeal? Yum.

15.) If all else fails…dip your clean finger and lick away!

 

 

If you don’t like peanut butter or are interested in alternatives…try almond or cashew. They all have a little different taste so definitely experiment!

So get creative!! Peanut butter in moderation is not only good for you it’s yummy!

Plus…kids love it!

Happy Eating and Exercising,

XOXO

Jess

Garlic White Wine Sauce (Vegan meal and Vegetarian Versions)!

Happpy WINES-day Healthy People!!!

I hope you had a wonderful Hump Day so far…Today inspired me to create a new recipe for both vegans or vegetarians and/or anyone who likes tasty good food!

WINE. Wein. Vino. вино. 酒. نبيذ. vin. wino. vang.

No matter what language you say it in, wine still tastes just as good 🙂

So tonight I decided to make whole wheat pasta with steamed broccoli and a garlic white wine sauce with pine nuts, the vegetarian version adds goat cheese!

Let’s Cook

To begin, set up your pasta and boil it.

Wash and rinse your organic broccoli and put it in a steamer of some sort (you can always microwave if you need to!)

mhmmm Broccoli!!!

Then start to make your sauce by getting a large sauté pan. MOST recipes say put in like a ridiculous amount of butter….

And since I wanted to make a vegan version of this/ I’m not a fan of butter I chose the following ingredients:

1.) Olive Oil

2.) White Wine

3.) Garlic

4.) Pine Nuts

5.) Almond Milk

6.) Basil

7.) Salt and Pepper

8.) Flour

early stages of sauce making...

So here’s the plan. I turned the burner on med high heat to begin drizzled some olive oil into the pan (maybe 1 tsp) and added 1 tbsp Garlic.

Coated the pan with the mixture, swirling it around.

Reduced Heat to Medium

Added 1 Cup of White Wine, I chose Chardonnay because I had it in my fridge…

Using a whisk, whisk it all up together.

Start to add seasonings, I had the salt and pepper grinders and would add as I went so it infused with the flavors.

I added 1/4 cup of pine nuts (this is for protein for all the vegans out there)

As I whisked I added about 1/8 cup more of olive oil, give or take…you don’t want it to be too oily because that’s fats although healthy fats you want to be aware of the amount!

Add more minced fresh garlic! I added a looottt because I love the flavors together. Up to you but I added about a tbsp more.

….might’ve added a little bit more wine…. (shhhh)

Then I reduced the heat to medium low and whisked in about 1/4 cup of unsweetened vanilla almond milk (because that’s what I had, I’m sure the regular one would work just as well)

As I was whisking I sprinkled in about a tsp of flour to thicken it a little bit, but remember this is an oil base dressing like sauce so it’s not going to be thick.

I kept the heat on low and added the broccoli to the mixture soaking up the flavors. Once the pasta was cooked I added that too and swirled around.

Put it on a plate, poured a glass of wine and added a little bit more ground pepper.

Bon Appetit!

….BUT….

I decided since I’ve been craving goat cheese lately (I know weird, esp with this vegan thing…) I would make an exception and add some to this dish. IT was sooo delicious. I planned on adding sundried tomatoes but realized I didn’t have any at home… 😦 but next time I would definitely add them or even roasted red peppers. This dish can be enjoyed hot or cold which is great to make the night before and have for lunch the next day #winning !

So I hope you can enjoy this dish someday, always feel free to make it yours with different ingredients–that’s what I love about cooking: it’s like art and you are the artiiist!

Happy Eating and Exercising,

XOXO

Jess

When someone feels lightheaded in class…

They are like this:

I ask them if they ate food today and they say:

My Response:

So healthy people make sure you’re eating healthy foods especially with this whole “swimsuit season” crazy phase happening right now. Be aware of your friends too! Act as support, because we all need it! Not eating won’t make you super skinny. Super skinny is not a good look anyways. Haven’t you heard fit is the new sexy? To be fit you need to fuel your muscles. Otherwise your metabolism will get all f*ed up. So take care of yourself. Don’t reward yourself with food because you are not a dog. But do think of your body as a machine. Power it with the healthy foods we are designed to consume…all the fruits, veggies and whole grains you can imagine. And of course plenty of aguaaa baby!

Make sure you’re keeping up with this week’s health challenge too by taking photos with your camera phone of your food or write down what you eat! Bring awareness!

What are you having for lunch today? Yesterday I had a yummy falafel salad! So goooooood

 

 

Plus healthy foods taste better anyways and make your body feel AMAZING. Trust me 🙂

Happy Eating and Exercising,

XOXO

Jess

Baked Zucchini Sticks from another blogger!

Hey Healthy People!!!

I am currently absorbed in my Capstone Paper right now so instead of being super awesome and writing my own post I’m going to share another bloggers recipe for baked Zucchini Sticks. Mhmm…

This is probably what I look like after staring at my computer for so long…

And when I turn this paper in….

Here’s a preview of the Zucchini Post:

Baked Zucchini Sticks with Caramelized Onion Dipping Sauce

Yesterday in Boston was BEAUTIFUL. Made me glad that I’m holding on to summer with all that I have. I’ve definitely moved into the late-summer produce. We’re getting a lot of squash and potatoes in our CSA box instead of the corn and tomatoes of a few weeks ago… Luckily I really like squash and potatoes and they don’t scream fall (at least not to me).

Click on Beantown Baker to be taken directly to the post and see the recipe!!!
I hope you are keeping up with this week’s challenge!!!
Happy eating and exericising,
XOXO
Jess