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raviport · 3 years ago

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Easy And Healthy Refreshing Food/beverage Ideas To Keep Your Kids Cool In Summer!

Easy And Healthy Refreshing Food/beverage Ideas To Keep Your Kids Cool In Summer! — pinknblu

Summers in our country with soaring temperatures and intense loo are distress for kids. Keeping the body cool and avoiding dehydration is essential, especially for kids who drain energy rapidly being active 24*7. The loss of nutrients and water through sweat cannot be couped up by water only, hence they need supplemental food/beverage items to keep them cool and energy-balanced.

Offering a variety of foods or beverages that beat the heat and avoid dehydration can be challenging, as the kids always demand variations and do not bend their will to a monotonous menu. Sounds Familiar?

So here’s is a list of simple and delicious treats for kids that look mouthwatering without compromising nutritional benefits! These are easy to procure, store and prepare without needing to wear your Chef hat! You can name them as you want and assign them to each day of the week to keep the kids looking forward, they will gulp them down in a matter of seconds.

1. CURD (DAHI)

A healthy probiotic -curd has innumerable health benefits known to all Indian households as it is easy to prepare at home or procure from the market. Curd can be consumed in its original form or turned into a variety of beverage or dishes.

Chaas (buttermilk)

Is a traditional palette cleanser for many communities in our country. Mix water and curd to make smooth consistency with a pinch of salt, sugar, chaat masala, and jeera powder for a lip-smacking cooling beverage.

Lassi

It is a sweet, thickly churned form of curd with the goodness of natural milk cream. It is a perfect cool drink for summer evenings in place of regular milkshakes. It energises and keeps the tummy filled for a long time

Curd Raita

Can be included in every meal using variations like boondi or veggies like cucumber, mint, tomato onions in curd with a pinch of salt and jeera powder. As yummy as it tastes, it is an equally healthy way to incorporate a probiotic in every meal that aids in digestion and maintains body temperature.

Greek Yoghurt

Ready-to-eat probiotic greek yoghurt is also a great option occasionally. Try to opt for fresh and natural ingredient yoghurts having a shorter shelf-life as they contain less or no preservatives.

2. FRUIT POPSICLES AND ICE CUBES

The excitement for typical mango or orange popsicle is still intact in all kids through generations. While it is not healthy to offer ready-made popsicles due to the uncertainty of the ingredients used, homemade popsicles are a great option.

Fruit popsicles

A popsicle mould and fresh fruits are all you need. To make fruit popsicles, puree the fruits like watermelon, oranges, blueberries, strawberry, kiwi, back grapes, mango, or any other fruit in the grinder, add some water for consistency, put them in a popsicle mould and freeze! Ready to eat popsicles will be gone in minutes with all the nutritional goodness of seasonal fruits intact and no added sugar and preservatives! Try the rainbow popsicle for a fun-filled activity with your kids during summer.

Fruit ice cubes

Prepare the fruit puree as above, put them in moulds of any shape (ice-cube size) and freeze. Ask the kids to add one or two fruit cubes to the regular water every time. It will prompt the kids to drink more water and infuse fruit benefits without you needing to monitor. Mint, lemon or watermelon ice-cubes are more popular among kids.

3. MILK

Can we even mention all the option that we can make out of milk to survive through the scorching summers. Milk is a staple drink for kids when it comes to a quick snack before playtime or school.

Smoothies

Curd, Milk, fruits, nuts, cream and everything healthy can be dropped together into the grinder and made into a delectable cool and creamy drink. Flavour, thick consistency and great colours of smoothies always excite the kids and are an instant and lasting energy source that helps the sweet tooth during summers with compact nutrition. Create new flavours using different fruits and nuts, or replace milk with curd or ice cream to serve a new variety each time. For example, if the kids don't eat the banana, offering a banana smoothie might be an easy way to get their daily quota into their tummies.

Milkshakes/ Flavoured Milk

I don't like milkshakes, said no child ever! When you run out of ideas or fruits, whip up a chocolate or a plain vanilla milkshake or the traditional Kesar, rose, khas flavoured milk made from natural squashed pulps to create instant yummy milk treats.

Custard

Slow boil milk with custard powder to make thick creamy, and delicious custard milk, then cool it in the fridge and served with lots of fruits in it. The kids will lick it clean, stay full and energised with all the goodness of milk and fruits. Alternatively, you can also freeze the custard milk to use as homemade ice cream and improvise it with cinnamon powder, Kesar, cardamon or any other flavour as per your kids' choice.

4. INDIAN COLD DRINKS

The credit goes to our Indian heritage that we have so many water drinks ideas passed on from our ancestors that are perfect for summer health. These drinks keep you cool, prevent dehydration, balance micro-nutrients and electrolytes (salts that balance sodium and salt level in the body to prevent dehydration) and are homemade with traditional spices that build up immunity. Most of them can be prepared fresh every day and stored in the fridge, we bet the kids will gulp them down, and you wouldn't even know it!

Aam Panna

The super coolant and cure for extreme heat strokes is a tasty treat made from raw mango, mint leaves and traditional spices and condiments. Easy to prepare and store in the fridge, drinking aam panna before and after a trip in the sun prevents heat strokes and is very prominently used by adults as well.

Aam Ras

Highly popular mango pulp or aam ras extracted from choicest seasonal mangoes is a mouthwatering delicacy that can be enjoyed with a regular meal of roti sabji or as a post-meal cold desert. Mangoes are densely infused with micronutrients and a rich source of vitamins, magnesium and potassium.

Neebu Pani

Another great warrior of summer is neebu pani (Lemon water). Squeeze lemon in cold water, add a pinch of salt, jeera powder, rock salt and sugar to prepare an instant energy drink that is suitable to have at any time during the day! Prepare some mint ice cubes as above and serve them in lemon water for a taste change and surprise the kids with a new variety.

Coconut water

This natural drink has innumerable nutritional properties, preventing dehydration is one of them. As tasty and refreshing it is to have, it is naturally formulated with perfect electrolytes required to maintain the sodium and mineral balance of our body that help to keep us hydrated. It is best to use coconut water directly from the coconuts than the ready-made packaged coconut water as they contain preservatives and artificial sugar.

5. FRUIT CHOCOLATES

Lure your kids to eat more fruits with chocolate wrapped fruit bits. Dice small pieces of fruits like strawberry, mango, grapes and dip them in melted dark chocolate (because dark chocolate is healthier) to coat them in a thin layer and then insert 1/3rd portion of a toothpick in each piece. Place them in an ice cube tray or on a plate in the refrigerator to freeze and create fruit chocolates. The cold taste of fruits and chocolate will be a star of options of evening snacks.

Summer means extra fun with extended bath time and not worrying about catching a cold, slurping on tasty liquid treats, ice creams, but summer also needs precise attention to the hydration of kids. As per the experts, with temperatures rising as high as 50 degrees across the country, kids need to be well hydrated even when indoors, because they are always active and dissipate more energy, increasing the chance of dehydration.

It can be a task to keep everything available immediately, offer a variety and monitor nutrition as well! We hope these easy ideas will help to tackle the summers and not letting kids drop their energy!

Training them to drink water more often is a habit that goes a long way to maintaining health not only in summer but during all seasons.

Phew! Let's go, it's time to drink water!

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moonstew16-blog · 6 years ago

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Pistachio Matcha Ice Cream

Summer’s soon ending, but not before our last hurrah! Make this Pistachio Matcha Ice Cream for a frozen, sweet treat, this weekend.

Jump to Recipe

I did some traveling the past week, first going to LA to demonstrate two recipes from Vegan Yack Attack On the Go! at the Switch4Good dairy-free athlete summit. Honestly, that experience was so damn cool because I got to work in a really intimate setting and talk one-on-one with professional athletes and Olympians. To hear them exclaim how delicious the Banana Nut Protein Bites and Cauliflower Alfredo were was awesome, considering a small percentage of them are vegan. If only I could have brought some of this pistachio matcha ice cream with me!

Second, I went to Salt Lake City, Utah for the first time ever (both city AND state)! It was just for a day and a half, but the cooler weather was a nice reprieve from Vegas. Luckily, it was enough time to grab a delicious, vegan chocolate croissant from Eva’s Bakery, downtown. I’d like to go check out more of their vegan scene the next time I’m there!

But, before I went to either of those places, I made sure to whip up this refreshing and easy-to-make batch it pistachio matcha ice cream. Inspired by the leftover coconut milk and pistachios I had from another project, I thought adding matcha could only be amazing. I was right!

Matcha can be a little bitter when you over-do it, so I find the balance of sweet and creamy with a hint of matcha and nutty pistachio is perfect! Paired with a rich coconut milk and you have yourself a beautifully decadent and smooth vegan ice cream.

Now, we can all reap the benefits of this super-creamy, subtly sweet ice cream. Mmm.. OH! And before I forget, it’s the last day to vote in the VegNews Veggie Awards! If you have a moment, please vote for me in the best blog and cookbook categories. Thank you SO, so much for your continued support!

1 year: Roasted Broccoli Pasta Salad // 5 years: Vegan Labor Day Eats! // 6 years: Mint Melon Peach Smoothie

Summer’s soon ending, but not before our last hurrah! Make this Pistachio Matcha Ice Cream for a frozen, sweet treat, this weekend.

Author Jackie Sobon of Vegan Yack Attack

1 1/2 cups water

1 cup coconut cream or full-fat coconut milk

1 cup shelled roasted salted pistachios

1 cup agave nectar or maple syrup

1 tablespoons culinary-grade matcha green tea powder

1 teaspoon vanilla extract

1 teaspoon lemon juice

1/2 teaspoon xanthan gum optional

1/4 teaspoon salt

Sliced strawberries for serving

Place water, pistachios, coconut cream, maple syrup/agave nectar, matcha, vanilla, lemon juice, xanthan gum, and salt in a blender. Puree until completely smooth; like, VERY smooth. This may mean that you blend once, allow the broken up pistachios to soak up some liquid, then blend again, so that it breaks down.

Ice cream maker: Now, you can either transfer to an ice cream maker, and run it for 25 minutes, then enjoy as soft serve, or freeze for an additional 20 minutes to harden. When you go to store it in the freezer again, make sure the next time you take it out, you allow it to defrost for 5 to 10 minutes to get a good scoop. Top with strawberries and enjoy!

No-churn: Transfer ice cream base to a gallon-sized zip bag, and freeze until firm. Break the ice cream slab up into chunks and place it in your food processor, process with an s-blade until creamy, then return to the freezer for 30 minutes. Top with sliced strawberries and enjoy!

You can find xanthan gum in most baking aisles or near specialty flours, but if you cannot find it, replace with 1 tablespoon arrowroot. It will not be as fluffy, but it will help.

I have an ice cream maker similar to this one that I absolutely LOVE!

For more recipe ideas, check out my newly revamped recipe index! <3

This post includes affiliate links.

Category: Dessert, Gluten-free Tags: blog, coconut milk, d750, dairy-free, dessert, easy, egg-free, food, food photographer, ice cream, jackie sobon, macro, maker, matcha, no-churn, pistachio, recipe, soy-free, strawberries, stylist, vegan, vegan yack attack, vegetarian

Source: https://veganyackattack.com/2018/08/30/pistachio-matcha-ice-cream/

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stockbeaver96-blog · 6 years ago

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Skinnytaste Meal Plan (August 20-August 26)

posted August 18, 2018 by Gina

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

August is always so bittersweet for me. It’s my oldest daughter’s birthday month, but also the end of my favorite season, with back to school routines approaching, and cooler days and nights. But it’s also a few months closer to the release of my cookbook, Skinnytaste One and Done (ships Oct 9 if you pre-ordered) which I can’t wait to get my hands on!

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (8/20) B: Spinach, Feta and Artichoke Breakfast Bake* (1) with 1 cup grapes (0) L: Chicken Club Lettuce Wrap Sandwich (5) D: Greek Mac and Cheese (10) Totals: Freestyle Points 16, Calories 847**

TUESDAY (8/21) B: Spinach, Feta and Artichoke Breakfast Bake (1) with 1 cup cantaloupe (0) L: LEFTOVER Greek Mac and Cheese (10) D: Turkey Taco Lettuce Wraps (0) with 2 tablespoons reduced fat cheddar (1) and 2 ounces avocado (3) Totals: Freestyle Points 15, Calories 912**

WEDNESDAY (8/22) B: Spinach, Feta and Artichoke Breakfast Bake (1) with 1 cup grapes (0) L: LEFTOVER Greek Mac and Cheese (10) D: Asian Glazed Drumsticks (7) with Cauliflower “Fried Rice” (1) Totals: Freestyle Points 19, Calories 894**

THURSDAY (8/23) B: Spinach, Feta and Artichoke Breakfast Bake (1) with 1 cup cantaloupe (0) L: Chicken Club Lettuce Wrap Sandwich (5) D: One-Pot Spaghetti and Meat Sauce (8) and a green salad*** (0) with 2 tablespoons light balsamic vinaigrette (2) Totals: Freestyle Points 16, Calories 912**

FRIDAY (8/24) B: PB & J Yogurt (6) L: LEFTOVER One-Pot Spaghetti and Meat Sauce (8) and a green salad (0) with 2 tablespoons light balsamic vinaigrette (2) D: Broiled Fish with Summer Grape Tomato Sauce (1) with 1 ½ cups spiralized zucchini (0) Totals: Freestyle Points 17, Calories 998**

SATURDAY (8/25) B: Whole Wheat Pancakes (5) with 1 tablespoon maple syrup (3) and 1 cup mixed berries (0) L: Prosciutto, Mozzarella and Fig Salad with Arugula (6) D: DINNER OUT! Totals: Freestyle Points 14, Calories 504**

SUNDAY (8/26) B: Strawberry Peanut Butter Swirl Smoothie Bowls (7) (Recipe x 2) L: Chickpea Egg Salad (2) D: Grilled Rosemary Lamb Chops (6) with Zucchini and Feta Fritters* (3) Totals: Freestyle Points 18, Calories 996**

*Make Sunday night, if desired. Freeze any leftover Breakfast Bake or Fritters you/your family won’t eat.

**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

***Green salad includes 7 ½ cups romaine, 1 cup each: carrots, tomatoes, cucumber, and 3 scallions. Serves 4 plus leftovers for lunch on Fri.

**google doc

Shopping List:

Produce

1 small cantaloupe

2 medium heads Iceberg lettuce

¾ pound red seedless grapes

1 medium head (about 24 ounces) cauliflower

4 fresh figs

2 small bananas (plus (optional) 1 more for Smoothie Bowl topping, if desired)

2 large heads garlic

2 small (4-ounce) Hass avocados

1 (2-inch) piece fresh ginger

1 small bunch/container fresh mint

1 small bunch fresh Italian parsley

1 small bunch/container fresh dill

1 large bunch/container fresh basil

1 (5-ounce) bag/clamshell baby arugula

1 (5-ounce) bag/clamshell baby spinach

1 large head Romaine lettuce

2 medium bunches scallions

1 small cucumber

2 medium carrots

1 small red bell pepper

2 medium lemons

6 medium zucchini (about 3 pounds)

1 small bunch/container fresh rosemary

3 medium vine-ripened tomatoes

1 (1-pound) container plus 1 dry pint cherry or grape tomatoes

2 small yellow onions

1 small red onion

1 (1-pound) container fresh strawberries

2 (6-ounce) containers fresh berries (your choice)

Meat, Poultry and Fish

6 ounces (about 12 slices) organic deli chicken or turkey breast

1 package center-cut bacon

1 ¾ pounds (8) chicken drumsticks

1 pound 90% lean ground beef

2 ounces thinly sliced prosciutto

1 ¾ pounds (8) bone-in lamb loin chops

1 ¾ pounds (4) flounder, tilapia or sole filets

1 1/3 pounds 99% lean ground turkey

Grains

1 (1-pound) package whole wheat elbow pasta (I love DeLallo)*

1 (1-pound) package whole wheat spaghetti (I love DeLallo)*

1 bag whole white wheat flour (I like King Arthur)*

1 bag all-purpose flour*

Condiments and Spices

Extra virgin olive oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Mayonnaise (I love Sir Kensington)

Oregano

Marjoram or thyme

Garlic powder

Cumin

Chili powder

Paprika

Sriracha

Balsamic vinegar

Reduced sodium soy sauce*

Honey

Sesame seeds

Sesame oil

Cinnamon

Vanilla extract

Maple syrup

Ginger

Apple cider vinegar (I like Braggs)

Light balsamic vinaigrette (or make your own with ingredients in list)

Dairy & Misc. Refrigerated Items

1 (18-pack) plus 1 dozen eggs

1 wedge fresh Parmesan cheese

1 pint low fat milk

1 quart nonfat milk

1 pint almond milk

1 (6-ounce) container nonfat plain Greek yogurt

10 ounces feta cheese

1 small box unsalted butter

1 (4-ounce) ball fresh mozzarella

1 (8-ounce) bag shredded part-skim mozzarella

1 (8-ounce) bag shredded reduced fat cheddar cheese

Frozen

1 (10-ounce) package chopped spinach

1 (10-ounce) package peas and carrots

1 (1-pound) bag strawberries

Canned and Jarred

1 jar/can artichokes

1 small jar pitted Kalamata olives

1 (4-ounce) can tomato sauce

1 small jar reduced sugar grape jelly

1 small jar regular or reduced fat peanut butter

1 (28-ounce) can crushed tomatoes (I love Tutturosso)

2 (15-ounce) cans chickpeas (I like Goya)

Misc. Dry Goods

1 small package unsalted peanuts

Baking powder

1 small bag/box granulated sugar

1 small package slivered almonds (optional topping for Smoothie Bowl)

1 small package chia or flax seeds (optional topping for Smoothie Bowl)*Can sub gluten-free, if desired

posted August 18, 2018 by Gina

Source: https://www.skinnytaste.com/skinnytaste-meal-plan-august-20-august-26/

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ladystylestores · 4 years ago

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7 Day Healthy Meal Plan (Aug 10-16)

posted August 7, 2020 by Gina

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

7-Day Healthy Meal Plan

I hope everyone is doing well this week! As many of you know, I live in Long Island NY, and we were hit pretty hard from tropical storm Isaias. We had some property damage and have been out of power since. I am thankful we are all OK, but I am asking for patience this week as my internet accessibility is pretty much non existent at this time. Crossing fingers that the electricity is back on soon, I know there are so many without!

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

About The Meal Plan

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!

youtube

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

MONDAY (8/10) B: Loaded Baked Omelet Muffins* (2B 4G 2P) with 1 cup strawberries (0B 0G 0P) L: Turkey Club (7B 8G 7P) D: Zucchini Rollatini (recipe x 2) (8B 8G 8P) with Vegan Caesar Salad (3B 1G 1P) Totals: WW Points 20B 21G 18P, Calories 1,003**

TUESDAY (8/11) B: Loaded Baked Omelet Muffins (2B 4G 2P) with 1 cup strawberries (0B 0G 0P) L: LEFTOVER Zucchini Rollatini (8B 8G 8P) D: Turkey Taco Lettuce Wraps (0B 5G 5P) with 2 tablespoons cheddar (2B 2G 2P) and Fiesta Lime Rice (2B 4G 2P)

Totals: WW Points 14B 23G 19P, Calories 994**

WEDNESDAY (8/12) B: Loaded Baked Omelet Muffins (2B 4G 2P) with a peach (0B 0G 0P) L: LEFTOVER Zucchini Rollatini (8B 8G 8P) D: Spaghetti with Sautéed Chicken and Grape Tomatoes (7B 9G 2P)

Totals: WW Points 17B 21G 12P, Calories 871**

THURSDAY (8/13) B: Blueberry Banana Oatmeal Smoothie (½ recipe) (7B 7G 7P) L: Chickpea Avocado Salad (3B 8G 3P) D: Grilled Rosemary Lamb Chops (6B 4G 6P) with Houston’s Couscous Salad (7B 7G 4P) Totals: WW Points 23B 26G 20P, Calories 868**

FRIDAY (8/14) B: Blueberry Banana Oatmeal Smoothie (½ recipe) (7B 7G 7P) L: Chickpea Avocado Salad (3B 8G 3P) D: Basil-Parmesan Crusted Salmon (3B 6G 3P) with ¾ cup brown rice (5B 5G 0P) and Massaged Raw Kale Salad (2B 2G 2P)

Totals: WW 20B 28G 15P, Calories 956**

SATURDAY (8/15) B: Stuffed Bagel Balls*** (5B 6G 5P) with a peach (0B 0G 0P) L: Creamy Shrimp and Celery Salad (2B 3G 2P) D: ORDER IN!

Totals: WW Points 7B 9G 7P, Calories 391**

SUNDAY (8/16) B: Crustless Quiche Lorraine (5B 7G 5P) with 1 ½ cups mixed greens and 1 tablespoon light vinaigrette (1B 1G 1P) L: Easy Margarita Pizza (6B 7G 6P) with 8 baby carrots (0B 0G 0P) D: Grilled Bourbon Chicken (4B 8G 4P) with Cauliflower Fried “Rice” (1B 2G 1P) Totals: WW Points 17B 25G 17P, Calories 1,000**

*Freeze any leftover you/your family won’t eat. **This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc. ***Double dough recipe, adjusting baking powder, for lunch Sun.

*Google doc

Print Shopping List

Shopping List

Produce

5 medium peaches

1 (1-pound) container fresh strawberries

1 (6-ounce) container fresh blueberries

1 medium banana

5 medium lemons

5 medium limes

2 medium heads garlic

1 (2-inch) piece fresh ginger

1 small bunch radishes

1 medium head cauliflower

4 large zucchinis

1 small and 2 medium cucumbers

1 small red bell pepper

1 medium ear of corn

1 small bunch celery

1 small bag baby carrots

1 small (5-ounce) Hass avocado

2 medium bunches scallions

1 small container/bunch fresh chives

1 large container/bunch fresh basil

1 small container/bunch fresh mint

1 small bunch fresh cilantro

1 small bunch fresh Italian parsley

1 small container/bunch fresh rosemary

1 medium head Iceberg lettuce

1 medium bunch Lacinato kale

1 small container microgreens (optional, for Vegan Caesar)

4 small heads Romaine lettuce

1 (5-ounce) container mixed greens

2 dry pints grape or cherry tomatoes

2 large vine-ripened tomatoes

2 small yellow onions

Meat, Poultry and Fish

1 package center-cut bacon

3 ounces sliced deli turkey breast (I like Boar’s Head)

1 1/3 pound 99% lean ground turkey

3 pounds (6) boneless, skinless chicken breast halves

1 ¼ pounds (4) salmon fillets

1 pound cooked peeled and deveined shrimp (can buy raw and cook yourself, if desired)

1 ¾ pounds (8) bone-in lamb loin chops

Grains*

1 loaf whole grain sliced bread (such as Dave’s Killer)

1 small package quick oats

1 package unbleached all-purpose flour

1 package regular or whole wheat spaghetti

1 package dry long grain rice (can sub 1 ½ cups cooked brown rice, if desired)

1 package dry brown rice (or 3 cups pre-cooked)

1 package dry whole wheat couscous

Condiments and Spices

Extra virgin olive oil

Canola oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Regular or light mayonnaise

Crushed red pepper flakes

Dijon mustard

Garlic powder

Cumin

Chili powder

Paprika

Oregano

Vanilla extract

Unfiltered apple cider vinegar (I like Bragg’s)

Bagel Ball toppings such as everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, or dried onion flakes (optional)

Old Bay seasoning

Nutmeg

Reduced sodium soy sauce*

BBQ sauce

Sesame oil

Light vinaigrette dressing (or make your own with ingredients in list)

Dairy & Misc. Refrigerated Items

2 dozen large eggs

1 medium wedge Gruyere cheese

1 (8-ounce) bag shredded cheddar cheese

1 (15-ounce) container part-skim ricotta cheese

1 small wedge fresh Parmesan cheese

1 medium wedge fresh Pecorino Romano cheese

1 (8-ounce) block reduced fat cream cheese

1 (4-ounce) chunk whole milk mozzarella cheese

1 (8-ounce) part-skim shredded mozzarella cheese

1 pint half and half

1 small tub light sour cream

1 (8-ounce) bottle 2% milk

1 (8-ounce) container unsweetened vanilla almond milk

1 (17.5-ounce) tub nonfat plain Greek yogurt

Frozen

1 small bag peas and carrots

1 small package chopped spinach

Canned and Jarred

1 jar marinara sauce (or ingredients to make your own)

1 small jar capers

1 (4-ounce) can tomato sauce

1 (15-ounce) can whole San Marzano tomatoes

1 small jar unsweetened apple sauce

1 (15-ounce) can black beans

1 (15-ounce) can chickpeas

1 (32-ounce) carton low or reduced sodium chicken broth

Misc. Dry Goods

1 small bag sliced almonds

1 small package hemp seeds (if buying from bulk bin, you need 2 tablespoons)

1 small package raw cashews (if buying from bulk bin, you need ½ cup)

1 small package raw sugar

1 small package raisins (if buying from bulk bin, you need ½ cup)

Baking powder

1 small package brown sugar

1 small bottle bourbon

*You can buy gluten free, if desired

Print Shopping List

posted August 7, 2020 by Gina

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jonasmaurer · 5 years ago

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Smoothie Recipes to Jump Start your Morning

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If you haven’t jumped on the smoothie bandwagon, jump on it! Smoothies are an excellent way to get some really dense nutrition into a small package. There are endless smoothie concoctions to satisfy everyone’s tastes whether it is sweet or savory. Smoothies are a great way to add dark leafy greens to your diet without even tasting them! Just sneak them into your kid’s smoothies and they will never know they are eating healthy veggies! Smoothies are also a great way to bulk up on extra nutrition by adding powdered supplements, dietary fiber, healthy fats like coconut oil, avocado, nuts and nut butters, and seeds such as hemp, chia, and flax. By adding spices like turmeric, cinnamon, and ginger you boost your immune system because spices are full of antioxidants as well as all kinds of fruits. One great way to add fruit is to freeze it first. This turns your smoothie into an ice cold thick shake! You don’t even have to peel your apples when you cut them up. There is a lot of nutrients in the skin of that apple! You can easily freeze berries right in their container. Just make sure they are completely dry after you wash them. Smoothies are great for someone on the go. You can put all the ingredients into the blender the night before and in the morning all you have to do is blend and go! You can use many types of liquid in your smoothie. Any type of milk, juice, water, coffee, tea…. use your imagination! Smoothies are a great way to get extra protein into your diet. Choose a high quality protein powder made from natural ingredients and watch out for added sugar. If you add fruit to your smoothie, you may not need to add any sweetener. You can also substitute yogurt for the protein powder. Yogurt contains calcium too! Sweeteners like honey, agave, and natural sugars are fine, but they do add lots of calories and aren’t good for people who have blood sugar problems. Natural sweeteners like stevia are a good choice and won’t affect your blood sugar. Here are some of my favorite protein smoothie recipes. I hope you enjoy them. Feel free to use cold coffee or use a teaspoon of instant coffee, cold chai tea, to add an extra depth of flavor! Don’t forget to add dark leafy greens too. Yum!

Smoothie Recipes

Coffee Berry Greens

Milk of choice or a combo of milk and coffee, tea, or chai tea

1/2-1 Cup frozen fruit such as banana chunks (half of a banana) strawberries, blueberries or a combo

Chocolate or vanilla protein powder

A big handful of dark leafy greens

Mint Chocolate Smoothie

Milk of choice

Chocolate protein powder

Peppermint extract (a few drops)

Tastes like chocolate mint ice cream!

Chai Tea Vanilla Smoothie

Milk of choice or a combo of milk and cold India Spiced chai tea (brew the night before and put it into the refrigerator)

Frozen apple chunks

Cinnamon

Vanilla protein powder

Tastes like apple pie!

Pumpkin Pie Smoothie

Freeze canned pumpkin in an ice cube tray and add a few chunks to your smoothie

Milk of choice

Vanilla protein powder

Pumpkin Pie Spice or use some cinnamon and nutmeg

Tastes like pumpkin pie!

Cherry Protein Smoothie

Frozen cherries

milk of choice or a combo of milk and coffee (or use a teaspoon of instant coffee with the milk)

Chocolate or vanilla protein powder

Tropical Smoothie

Milk of choice

Frozen pineapple chunks

A few drops of natural coconut extract

Vanilla protein powder

Tastes like a Pina Colada!

PB Banana Smoothie

Milk of choice

Peanut butter powder (unsweetened)

Frozen banana chunks

Chocolate or vanilla protein powder

Green Smoothie

For a more savory smoothie

Milk of choice

Neutral tasting protein powder

Big handful of dark leafy greens

Half of a ripe avocado

A little sweetener (optional)

A TBSP almond butter

1 tsp each of cinnamon, turmeric, and ginger powder

The recipes are endless! Play around with them and have fun with the different flavors you can come up with!

The post Smoothie Recipes to Jump Start your Morning appeared first on Total Gym Pulse.

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yourfirsthealthfitness-blog · 5 years ago

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8 Healthy Smoothie Recipes For Weight Loss

New Post has been published on https://www.firsthealthfitness.com/healthy-drinks/8-healthy-smoothie-recipes-for-weight-loss.html

8 Healthy Smoothie Recipes For Weight Loss

I absolutely love smoothies and they are my go-to weight loss drinks.

They’re packed with nutrients, super easy-to-make, and taste absolutely delicious.

They also help me feel full longer and have the added benefit of boosting your metabolism which means more weight loss!

Combine smoothies with a healthy diet plan and exercise routine to discover one of the little known secrets to burn off extra pounds.

These are my favorite 8 smoothie recipes I’ve added to my diet which have helped me lose weight and improve my health.

8 Best Smoothie Recipes for Weight Loss

1. Tropicana Smoothie

Serves: 2 Smoothies

Ingredients:

1 banana

1 cup pineapple pieces

1 ½ cup plain yogurt

1 ½ cup pulpy orange juice

Instructions:

Place all ingredients in a blender and mix till smooth.

2. Stone-Fruit Smoothie

Serves: 2 Smoothies

Ingredients:

1 Banana, chopped

2 Peaches, chopped

2 Nectarines, chopped

6 Heaped spoonfuls of Greek Yogurt

1 Tablespoon of Honey

2 cups of Coconut Milk

Instructions:

Place all ingredients into a blender and blend till smooth.

3. Cinnamon Twist Smoothie

Serves: 2 Smoothies

Ingredients:

2 bananas, chopped into slices

6 heaped tablespoons of plain yogurt

1 tablespoon of ground cinnamon

3 teaspoon of maple syrup

2 cups of almond milk

Instructions:

Place all ingredients into a blender and blend till smooth. Pour into 2 large sized glasses.

4. Blueberry and Oat Smoothie

Serves: 2 Smoothies

Ingredients:

2 cups frozen blueberries (if you use fresh berries add some ice to thicken)

6 spoonfuls strawberry flavored yogurt

2 cups oat milk

Instructions:

Place all ingredients in a blender and mix till smooth. Pour into two glasses.

5. Matcha-Kiwifruit Smoothie

Serves: 2 Smoothies

Ingredients:

2 Bananas, chopped

3 Kiwifruit, peeled and chopped

½ cup Greek yogurt

¼ cup boiling water

3 teaspoons Matcha powder

2 cups Almond milk, or any other milk of your choice

Instructions:

Place matcha powder into a cup with boiling water and stir. Pour into a blender and add all other ingredients.

6. Blueberry, Orange and Coconut Smoothie

Serves: 2 Smoothies

Ingredients:

1 orange, peeled and chopped

1 frozen banana, pre-chopped and frozen or use chopped fresh banana

1 cup frozen blueberries

½ cup Greek yogurt

1 teaspoon vanilla extract

2 cups of coconut milk

Instructions:

Place all ingredients into a blender and blend till smooth. Divide between two glasses.

7. Peach, Banana, Coconut and Spinach Smoothie

Serves: 2 Smoothies

Ingredients:

2 Bananas chopped into pieces

2 Peaches skin on and chopped into pieces

2 Handfuls of Spinach leaves torn

4 Heaped spoonfuls of Plain Yogurt

2 Cups of Coconut Milk

Instructions:

Place all ingredients into a blender and blend till smooth.

8. Healthy Green Smoothie Recipe

Serves: 2 Smoothies

Ingredients:

1 avocado

2 handfuls washed spinach leaves

1 apple, peeled cored and diced

2 tablespoons mint leaves

1 tablespoon ginger, peeled and finely chopped

Juice of ½ a lemon

2 cups of water

Instructions:

Place all the ingredients in a blender and mix until smooth.

Final Words

Yummy and easy!

8 decadently delicious and healthy smoothie recipes for weight loss.

Add these weight loss smoothies to your diet and meal plan to feel full longer without hunger pangs while reducing your calorie intake.

Reducing your calories is by far the easiest way to lose weight naturally.

A Secret ‘Carb Trick’ That Burns Up To 1 Pound Per Day

If you’re like most women trying to lose weight… you diet, you count calories, you tear up the treadmill, and… nothing.

That’s how 40-year-old Sarah Donovan, an overweight mother with prediabetes was feeling…

She did “everything right” and never lost an inch.

Until she stumbled on this strange “carb-pairing” trick and burned away an unheard of 22lbs pounds in just 13 days.

And because of this one simple shift in her eating, she shed pounds and inches from her body without starving herself and without a lick of exercise!

With the same “carb-pairing” trick Sarah dropped a total of 37lbs in the FIRST month and she shocked her doctor by completely reversing ALL pre-diabetes symptoms!

If you’re a woman over the age of 25 who wants to reclaim her life inside the body she DESERVES, you should check it out for yourself.

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gethealthy18-blog · 5 years ago

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12 Healthy (& Guest-Worthy) Summer Desserts

New Post has been published on http://healingawerness.com/news/12-healthy-guest-worthy-summer-desserts/

12 Healthy (& Guest-Worthy) Summer Desserts

That back-to-school feeling may be in the air, but I insist… summer is not over. I repeat. It is not over! To prove it, we’re doing all of the grilling and entertaining we can at our house. Summertime wouldn’t be the same without ice cream, cobblers, and other classic warm-weather treats so I’ve been on the hunt for light, fresh summer desserts that are guest-approved. I thought I’d share our favorites so far.

Healthy Dessert Ingredients

Summer is the perfect time to indulge in a little dessert since nature gives us plenty of sweet treats in season. Fresh berries, hand-picked peaches, and other fruits are tastiest during the warmer months. Many local farms and farmer’s markets have these organic fruits available at relatively inexpensive prices.

As with all of my recipes, I try to keep things simple because they allow me more time with my family (and less time standing over a hot oven). Plus, easy dessert recipes are a great way to get the kids involved in making (and eating) healthy treats.

I keep my pantry full of these healthy ingredients for when we crave something sweet. Learning to use healthy ingredients to enhance recipes, or to act as substitutes for other not-so-healthy ingredients, is easy to do and not as expensive as you might think. Making the switch to a healthier lifestyle (that includes desserts) is much easier when you have these ingredients on hand.

Avocado – nutrient-dense and a great source of ‘good’ fats

Almond flour – an energy-boosting source of healthy fats

Coconut flour – a low-fat, gluten-free grain alternative

Coconut milk – a dairy-free alternative for milk and creams

Maple syrup/honey – antioxidant-rich natural sweeteners

Coconut sugar – a natural sweetener containing vitamins and minerals

Stevia – a low-calorie natural sweetener. Read more about my take on it in this post.

Eggs – binds ingredients while adding protein

Heavy whipping cream/butter – vitamin-rich and adds a creamy texture. Use grass-fed dairy if possible.

Coconut oil – a dairy-free, anti-inflammatory alternative to butter

Cocoa powder – a great way to get that antioxidant-rich chocolate flavor without added sugars

Many of these can be found at local grocery stores or online from Amazon or my favorit, Thrive Market.

12 Healthy & Easy Summer Desserts

These are some of my family’s favorite summer desserts. Whether you are looking for a summertime treat to make with the kids or decadent desserts to serve at your next outdoor gathering, you will certainly find a tasty and nutritious option here!

Homemade Mint Chocolate Chip Ice Cream

This recipe puts a healthy twist on one of my favorite summertime treats. Avocados and coconut milk create a creamy base, while peppermint extract adds that familiar (and refreshing!) minty flavor.

My kids love to help me whip this up. From start to finish, the process is easy with an ice cream maker. But, if you don’t have one, just freeze the mixture and stir it every half an hour until it reaches the desired consistency.

No-Bake Raspberry Chocolate Pie

This is one of my all-time favorite recipes! Cocoa powder, raspberries, almonds, and honey create a healthy (and decadent) summer treat that children and adults will love.

Follow the recipe for a large pie, or use single serve dishes. I’ve made this no-bake dessert recipe in pint-sized mason jars for summer dinner parties and it was a big hit. You can also use strawberries instead of raspberries for am early summer variation.

Fruit Smoothie Sorbet

This sorbet is a refreshing summer dessert without the added sugars and artificial ingredients of store-bought treats. Fresh (or frozen) fruit, one banana, and a cup of coconut milk are all you need to whip this up.

You can use an ice cream maker, but I just use my blender. My kids love coming up with new flavor combinations. It’s a great way to get them to try different fruits, too.

Crock Pot Cheesecake

This recipe makes a delicious and healthy cheesecake base without heating up the house with the oven. The grain-free crust is made with almonds or pecans, while the cheesecake is sweetened with stevia or honey (you choose!).

Cheesecake is versatile and can be adapted to fit the season. Top it with fresh blueberries or add strawberries and drizzle with a dark chocolate sauce for a summery twist.

10-Minute Peach Cobbler

This recipe is a seasonal favorite at my house. It is easy to throw together and utilizes fresh peaches and almond flour to create a grain-free cobbler. Top this cobbler with a healthy whipped topping made from heavy whipping cream and stevia for that classic peaches and cream taste.

I love that I can use this recipe to make a single serving or enough for 10 people to enjoy. When peaches aren’t in season, I substitute berries and other soft fruits in their place.

Chocolate Coconut Clusters

These simple coconut clusters are easy to make and almost taste too good to be healthy (but, I promise, they are). Coconut, almond butter, and chocolate is a perfect combination of sweet, savory, and creamy. They are full of healthy fats and sweetened with antioxidant-rich dark chocolate.

My kids always want to help with these, and I often catch them sneaking bites in the process. These are perfect to have on hand for a healthy snack, but they are decadent enough to serve as a dessert, too.

Healthy Panna Cotta

Panna cotta is Italian for “cooked cream” and has a pudding-like texture. This recipe is dairy-free (although you can substitute dairy milk if you prefer) and calls for honey and maple syrup to sweeten it up. A key ingredient in panna cotta is gelatin. Grass-fed gelatin is a healthy source of protein and can soothe the digestive tract.

I love the versatility of this recipe. Dress it up with caramel or chocolate sauce for special occasions, or keep it simple with summer berries and nuts for a nutrient-dense treat.

Healthy Butter Pecan Ice Cream

Vanilla ice cream is good, but butter pecan is better. This recipe is filled with healthy fats (the kind we need for a happy brain) and sweetened with natural sweeteners. Who knew ice cream could taste this good, and be good for you (in moderation, of course)?

This recipe can even be made dairy-free by replacing the butter with coconut oil. Using homegrown pecans from the local farmers market makes this treat extra special.

Berry Cream Bars

This recipe is a bit more involved than the others listed here, but I couldn’t resist sharing it with you. These bars are delicious!

With dates, honey, coconut, raspberries and blackberries, this recipe makes a delicious and healthy summer treat. I imagine you could substitute blueberries and strawberries for the raspberries and blackberries, too.

Paleo Avocado Brownies

Sometimes I just need a fudgy, chocolate brownie. That’s why I created this grain-free brownie recipe with avocados and dairy-free dark chocolate.

This recipe is rich in nutrients and antioxidants and naturally sweetened with honey. Add nuts for an additional protein boost.

For a fun, summery dessert add fresh or dried edible flowers (daisies, violets, lavender, calendula, or chamomile, for example) either in the mix or as a garnish. If adding them into the mix, make sure to finely crush the flowers.

Strawberry Coconut Milk Ice Cream

Making strawberry ice cream at home is one of my favorite ways to use fresh strawberries. Egg yolks and coconut milk add protein, while honey and strawberries naturally sweeten the creamy base. Add a banana, peanut butter drizzle, homemade marshmallows, coconut cream or whipped cream for a healthy strawberry banana split.

This ice cream won’t be as bright pink as store-bought ones that use artificial dyes. If you still want that bright pink hue, you can try a natural food dye.

Paleo Lemon Blueberry Cake

Better than strawberry shortcake, this lemon blueberry cake combines the light and refreshing flavors of summer together perfectly. Fresh (rather than frozen) blueberries and plenty of lemon juice make this cake delicious and healthy. It’s also grain and dairy-free, which I love.

Although this recipe is a little more involved, it is totally worth the extra effort. It would be perfect for a summer brunch or afternoon coffee date with friends.

Coconut Mango Popsicles

These healthy popsicles are a great frozen treat for hot summer days, but they’re also great for digestion! With coconut water kefir as the base, these offer probiotics as well as electrolytes. They’re so easy to make the kids often make them all by themselves.

If you don’t want to wait, you can skip the fermentation step and use plain coconut water. You’ll miss the probiotic benefits but will still have a tasty and healthy treat.

Fresh Fruit

While this isn’t exactly a recipe, I think it’s worth including. I love that my kids enjoy fruit so much and don’t need additional sweets all the time. Fresh fruit is one of our favorite desserts, especially when the fruit is fresh and in season. We like to have fresh berries, sliced peaches, and watermelon for summertime treats. Don’t forget a sprinkle of cinnamon for extra antioxidants!

Easy Summer Desserts for Summer Memories

I can’t help but be nostalgic about summer with all of the swimming, playing, exploring, and tasty summer treats. That’s why I love having this arsenal of healthy summertime desserts so my kids can have the same fun memories (without all the junk!).

Seize every moment!

What are your favorite healthy summertime treats?

Source: https://wellnessmama.com/417173/summer-desserts/

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benjamingarden · 6 years ago

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Why I Won't Be Meal Planning This Summer (A Simplified Alternative To Meal Planning)

I've been meal planning for years. As I've noted before, this is the technique that allowed us to pay off all of our non-essential debt (to clarify, not our mortgage - all credit card & auto debt). So why in the world would I throw caution to the wind this summer? Because I've figured out how to simplify meal time. Why summer specifically? Because that's when our garden is in abundance and I think it will be easier to give this a try. Let me explain. We eat pretty simply and rotate through the same 28 meal plans in the fall/winter and 25 meal plans in the spring/summer. Every year I've simplified our meals just a tad bit more. My goal is to spend less time cooking but still eat healthy.

Some of the changes I've made are:

Meal prep - make ahead or in some other way prep what I can.

Use the same two grains throughout the week (cook once, eat all week).

Soups can be made at the end of the week with leftover grain, veggie & protein leftovers

Keep greens growing in the garden for quick salads (lunch or dinner options)

Veggies are roasted, steamed, grilled, or served raw rather than making "veggie dishes" that require recipes. I prefer to eat veggies without anything else on them (sometimes a cilantro crema or a pesto sauce drizzled on top) and J has learned to appreciate them in this way as well (he prefers butter on his - butter on everything!).

Breakfasts are typically oats (me), toast (me) or eggs & potatoes (J).

Lunches are typically salad (me), soup, quesadillas, leftovers, or homemade flatbread pizza.

We don't really snack other than sometimes fruit after lunch or popcorn or popsicles after dinner occasionally.

I make bread weekly (if we want bread that week). Usually one loaf - we don't eat much bread anymore.

So, how does this lead to not meal planning? Veggies are the main portion of our lunches and dinners now. It was recommended by one of my husband's specialists that he begin eating plant-based. He immediately told me that will never happen, so instead we've compromised by him eating a larger portion of veggies and a smaller portion of meat and grains/potatoes. If you grow your own veggies or eat seasonally with veggies purchased from a local farmer or farmer's market, you know that they are just not all available every week. This makes planning that portion of your meals a little more difficult. So, why plan any of it?

My non-meal plan is this:

Oats + nuts/seeds + whatever fruit is in season = My Breakfast (or toast with nut butter + fruit, or a smoothie with frozen fruit & veg)

Eggs (which we have available all of the time) + Potatoes = J's Breakfast (or a toasted bagel)

Greens + Other Veggies As Available + Leftover Meat = Lunch (salad, quesadillas, tacos, rice bowls, or flatbread pizza) (or leftovers)

Large amount of whatever veggies are ready + small amount of protein (meat, fish, eggs, or beans) + small amount of grains/carb (bread, pasta, rice, tortilla or potatoes) = Dinner

I'll prepare whichever veggies are ready that day in the manner we want them at that time. I'll purchase enough protein each week to allow us 7 days worth (beans are easy to keep on hand and J usually eats chicken, pork chops, pork tenderloin, burger, or flank steak in the summer). Because we typically purchase our meat from local farmers, I'll purchase what they have available each Sunday and not worry about stocking up. J prefers marinated meat on the grill, which makes it super easy to throw together a plan the day before. I usually freeze the meat in the marinade on Sundays so I don't have to make marinades throughout the week. I always keep rice, pasta, tortilla shells, dried beans, & potatoes on hand so we'll already have what we need to complete each meal. If we want something different (pot sticker wrappers to make pot stickers, fresh pasta, or pierogies) then I'll buy or make it that week.

What About Grocery Shopping? My new grocery lists are comprised mostly of any staples that we run out of more than anything else. Our staples are listed below. My pantry staples:

Sugar/Sweetener (honey, maple syrup, dates, & a small amount of white sugar)

Dry Beans (Black, White & Pinto)

Brown Basmati Rice (our preferred brown rice)

Pasta (2 kinds)

Veggie Broth

Chicken Broth

Tortilla Shells

Nut Butter (peanut and a walnut-cashew blend)

Canned Tomatoes

Oats

Popcorn Kernels

Avocado Oil

Olive Oil

Sesame Oil

Vinegars (Apple Cider, Vinegar, Pomegranate, Balsamic)

Extracts (Vanilla, Lemon, Almond)

Coffee

Tea

My refrigerator staples:

Mustard (Dijon & Spicy Brown)

Mayo

Coconut Aminos

Sriracha

Worcestershire Sauce

Flax Seeds

Milk

1/2 & 1/2

Non-Dairy Creamer

Eggs (from the coop)

Butter

Cheese (Mozzarella & Cheddar)

Non-Dairy "Cheese" (Follow My Heart Pepperjack & Trader Joe's Shredded Mozzarella Blend)

My freezer staples:

Raw Walnuts & Cashews

Flours (White Bread, Almond & Einkorn)

Frozen Pizzas (our just-in-case go-to) (*side note: if you are looking for a good vegan/non-dairy pizza, Amy's Vegan Pizza is the best I've found.*)

Bananas (to add to smoothies)

Avocados (to add to smoothies or to make guacamole or veggie sushi with)

In The Garden:

Greens

Broccoli

Cauliflower

Cabbage

Tomatoes

Beans

Sugar Snaps

Peppers

Eggplant

Zucchini

Winter Squash

Asparagus

Cucumbers

Carrots

Herbs (cilantro, parsley, basil, tarragon, rosemary, dill, oregano, sage, mint & chives)

Blueberries

Blackberries

Apples

Pears

All-in-all, my hope is that we'll be able to take full advantage of the goodies in the garden and center our eating around that. It will (hopefully) also cut out any pre-planning or thoughts regarding meals, less time at the grocery store (I can stock up on staples once a month and the remainder comes from our garden and coop or from the farmer's market), and since the meals are simple, less time preparing them.

What about you? Have you tried a simplified way of eating rather than meal planning?

Why I Won't Be Meal Planning This Summer (A Simplified Alternative To Meal Planning) was originally posted by My Favorite Chicken Blogs(benjamingardening)

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weederfall18-blog · 6 years ago

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Skinnytaste Meal Plan (August 20-August 26)

posted August 18, 2018 by Gina

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

THE DETAILS:

*Make Sunday night, if desired. Freeze any leftover Breakfast Bake or Fritters you/your family won’t eat.

***Green salad includes 7 ½ cups romaine, 1 cup each: carrots, tomatoes, cucumber, and 3 scallions. Serves 4 plus leftovers for lunch on Fri.

**google doc

Shopping List:

Produce

1 small cantaloupe

2 medium heads Iceberg lettuce

¾ pound red seedless grapes

1 medium head (about 24 ounces) cauliflower

4 fresh figs

2 small bananas (plus (optional) 1 more for Smoothie Bowl topping, if desired)

2 large heads garlic

2 small (4-ounce) Hass avocados

1 (2-inch) piece fresh ginger

1 small bunch/container fresh mint

1 small bunch fresh Italian parsley

1 small bunch/container fresh dill

1 large bunch/container fresh basil

1 (5-ounce) bag/clamshell baby arugula

1 (5-ounce) bag/clamshell baby spinach

1 large head Romaine lettuce

2 medium bunches scallions

1 small cucumber

2 medium carrots

1 small red bell pepper

2 medium lemons

6 medium zucchini (about 3 pounds)

1 small bunch/container fresh rosemary

3 medium vine-ripened tomatoes

1 (1-pound) container plus 1 dry pint cherry or grape tomatoes

2 small yellow onions

1 small red onion

1 (1-pound) container fresh strawberries

2 (6-ounce) containers fresh berries (your choice)

Meat, Poultry and Fish

6 ounces (about 12 slices) organic deli chicken or turkey breast

1 package center-cut bacon

1 ¾ pounds (8) chicken drumsticks

1 pound 90% lean ground beef

2 ounces thinly sliced prosciutto

1 ¾ pounds (8) bone-in lamb loin chops

1 ¾ pounds (4) flounder, tilapia or sole filets

1 1/3 pounds 99% lean ground turkey

Grains

1 (1-pound) package whole wheat elbow pasta (I love DeLallo)*

1 (1-pound) package whole wheat spaghetti (I love DeLallo)*

1 bag whole white wheat flour (I like King Arthur)*

1 bag all-purpose flour*

Condiments and Spices

Extra virgin olive oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Mayonnaise (I love Sir Kensington)

Oregano

Marjoram or thyme

Garlic powder

Cumin

Chili powder

Paprika

Sriracha

Balsamic vinegar

Reduced sodium soy sauce*

Honey

Sesame seeds

Sesame oil

Cinnamon

Vanilla extract

Maple syrup

Ginger

Apple cider vinegar (I like Braggs)

Light balsamic vinaigrette (or make your own with ingredients in list)

Dairy & Misc. Refrigerated Items

1 (18-pack) plus 1 dozen eggs

1 wedge fresh Parmesan cheese

1 pint low fat milk

1 quart nonfat milk

1 pint almond milk

1 (6-ounce) container nonfat plain Greek yogurt

10 ounces feta cheese

1 small box unsalted butter

1 (4-ounce) ball fresh mozzarella

1 (8-ounce) bag shredded part-skim mozzarella

1 (8-ounce) bag shredded reduced fat cheddar cheese

Frozen

1 (10-ounce) package chopped spinach

1 (10-ounce) package peas and carrots

1 (1-pound) bag strawberries

Canned and Jarred

1 jar/can artichokes

1 small jar pitted Kalamata olives

1 (4-ounce) can tomato sauce

1 small jar reduced sugar grape jelly

1 small jar regular or reduced fat peanut butter

1 (28-ounce) can crushed tomatoes (I love Tutturosso)

2 (15-ounce) cans chickpeas (I like Goya)

Misc. Dry Goods

1 small package unsalted peanuts

Baking powder

1 small bag/box granulated sugar

1 small package slivered almonds (optional topping for Smoothie Bowl)

1 small package chia or flax seeds (optional topping for Smoothie Bowl)*Can sub gluten-free, if desired

posted August 18, 2018 by Gina

Source: https://www.skinnytaste.com/skinnytaste-meal-plan-august-20-august-26/

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marketerarena-blog · 6 years ago

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Ready, Set, Sniff! 7 Scents That Could Help with Weight Loss

You don’t have to live next door to a bakery to know that your sense of smell has a powerful influence on your appetite. Even when you’re not hungry, just a whiff of good food cooking can stimulate cravings and entice you to eat.

You might not know, however, that certain pleasant scents can have the opposite effect on your appetite. Recent research indicates that aromas such as peppermint, citrus and vanilla may help control your appetite and alleviate cravings, making them good scents for weight loss. And although further research is certainly warranted in this area, there’s certainly no harm in adding these scents to your life. What’s the worst thing that could happen? You have awesome scents wafting through your home?

Here are our seven favorite scents for weight loss:

1. PEPPERMINT

The science: Study participants were asked to sniff peppermint oil every two hours for five days, according to a report published in the medical journal Appetite. For the next five days, they sniffed a placebo. The subjects consumed 1,800 fewer calories during the time when they were exposed to the scent of peppermint than when they were exposed to the placebo.

How to use it: You can put peppermint oil—available in many grocery and drug stores—in an aromatherapy diffuser or burn a candle made with real essential oils. Even easier, brew yourself a cup of mint tea when you feel hungry between meals. You can just hold it in your hands and inhale, but don’t hesitate to sip it—the tea has zero calories and it even helps soothe your digestive system.

6 Strategies to Kick Your Junk Food Habit

2. OLIVE OIL

The science: At the German Research Center for Food Chemistry, study participants ate yogurt that had added olive oil, butter, lard or canola oil as a supplement to their normal diet. The subjects who had the olive oil-infused yogurt reported the strongest feelings of fullness. Although scientists weren’t surprised, considering that olive oil has fatty acids that create the sense of satisfied appetite, they were surprised that those eating the canola oil (which has the same fatty acids) reported feeling less full. Even more shocking, though? In a follow-up study, the scientists compared the appetites of subjects eating yogurt enhanced with just the smell of olive oil to those eating plain yogurt. Even without the oil’s fats, those eating the aroma-enhanced yogurt consumed fewer calories throughout the day than the control group, and had more serotonin—a chemical associated with satiety—in their blood.

How to use it: Olive oil (actually, all cooking oils) is categorized as an Extra on the Nutrisystem program, because while oils are full of healthy fats, they are also high in calories, so you should be careful to have no more than the recommended serving of one to three teaspoons in your daily diet. Give your salad a spritz or two of olive oil from a spray bottle—that’s enough to give you a healthy whiff and bring out the flavor in the vegetables.

5 Zero-Calorie Ways to Add Flavor to Your Food

3. STRAWBERRY

The science: When 27 subjects were exposed to the scent of strawberries before drinking sweetened milk, they reported feeling more satisfied after the drink than when they weren’t presented with the fruit’s aroma, according to a study published in the Journal of Nutrition. The strawberry scent also diminished the study participants desire for sweets.

How to use it: When you feel a strong craving for sweets, slice up a few strawberries and eat them. If the fruit isn’t in season, add thawed frozen berries to a smoothie or hot cereal. Strawberry isn’t just one of the great scents for weight loss, it’s also one of our favorite fruit options!

How to Get the Most Out of Your Nutrisystem Weight Loss Program

4. GRAPEFRUIT

The science: The scent of limonene, a component of grapefruit oil, activated fat-burning in laboratory animals, says a study published in the journal Neuroscience Letters. The aroma works, the researchers theorize, by stimulating the sympathetic nerve system, which tells your body to burn fat. They determined that 15 minutes of exposure to the oil three times a week reduced the subjects’ food intake and body weight.

How to use it: You can eat whole grapefruit, a SmartCarb that is high in fiber and other nutrients. Most of the limonene, however, is in the rind. Squeeze a piece of skin gently to infuse the air or a glass of water with the colorless oil. You can also buy limonene or simple citrus oil to use in an aromatherapy diffuser.

5 Signs You’re Prone to Emotional Eating

5. VANILLA

The science: In a study at St. George’s Hospital in London, England, 200 overweight people wore skin patches with one of a few different aromas on the back of their hands for two weeks. Those wearing patches with vanilla consumed fewer sugary foods and beverages than the people with patches containing other scents. The subjects in the vanilla-patch group also lost an average of 4.5 pounds during the study period.

How to use it: Many perfumes and other fragrance products contain vanilla, so you can dab a bit on and sniff it throughout the day. Vanilla extract is a low-calorie, fat-free flavoring that you can add to hot cereal, smoothies and other foods. It’s versatility makes vanilla one of our absolute favorite scents for weight loss.

How to Stop Stress Eating

6. JASMINE

The science: A group of 67 women in a study reported in the journal Appetite were shown colorful photographs of chocolate desserts. They were then asked to breathe in one of three odors—green apple, jasmine or water. The group sniffing jasmine reported significantly lower chocolate cravings than the people in the other two groups.

How to use it: Jasmine is a beautiful plant with fragrant white flowers. You can grow it inside your home or workplace and take a whiff whenever you’re craving chocolate. Or, buy a jasmine soap or candle. You can also buy jasmine essential oil at drugstores or health food shops and use it in an aromatherapy diffuser. There are also countless jasmine tea varieties out there. Brew a bit pot and you won’t just enjoy your whole home becoming filled with one our favorite scents for weight loss… you’ll get a tasty zero-calorie drink out of it, too!

7 Habits That Are Messing with Your Hunger Hormones

7. LAVENDER

The science: Lavender has long been used as a natural remedy for stress, which is a common cause of eating when you’re not hungry. In a study published in the journal Archives of Oral Biology, researchers documented that the scent of the herb reduced stress among students solving complex arithmetic problems. Those that were exposed to airborne organic essential oil of lavender had lower levels of the stress hormone cortisol in their saliva than the control group.

How to use it: Add a few drops of lavender oil to your bath to soothe your nerves and ward off cravings. You can also find lavender-scented soaps and skin creams that envelop you in its lightly floral fragrance all day. This is one of our favorite scents for weight loss since it’s versatile and comes in many forms!

The post Ready, Set, Sniff! 7 Scents That Could Help with Weight Loss appeared first on The Leaf.

https://askfitness.today/ready-set-sniff-7-scents-that-could-help-with-weight-loss/

#fitnessgymfatlossweightloss #dietplan

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derrickappleus · 6 years ago

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Top 10 Flat Belly Breakfast Smoothies

Recently, I’ve been on a huge smoothie kick. I’ve been making them every morning, and I’m loving the results. The only problem is that I don’t always have time to prepare these 10 flat belly breakfast smoothies. They’re easy to make – don’t get me wrong – but I have a tendency to hit snooze a few times too many. Since we carefully picked out the ingredients to banish belly fat, I don’t want to skip any of the steps. I didn’t know what to do until I read an article about a company that sells superfood smoothie kits.

This company sends you a ready-to-blend, pre-portioned cup filled with the smoothie ingredients. All you have to do is pop them in the freezer until you’re ready to blend away. Then, you simply add liquid and you have a grab-and-go smoothie. I thought this was a brilliant idea, but I really wanted to use these 10 flat belly breakfast smoothies recipes – and I wanted to make them less expensive than the subscription.

So, I started making these 10 flat belly breakfast smoothies into breakfast kits! It’s the perfect, quick and easy way to banish belly fat and start your day off right. Each smoothie includes metabolism-boosting ingredients like green tea, chia seeds, cayenne pepper, flax seeds, and ginger root. Add in the sweet and creamy flavors of Greek yogurt, almond milk, fruits, and vegetables, and you have a recipe for success!

Feel free to make any and all of these ahead of time – like I did. It will speed up your morning routine while still waging war on belly fat. There’s so much variety in this list of 10 flat belly breakfast smoothies that you can make one every day of the week and never get tired of them!

1. Skinnylicious Protein Smoothie

Having a protein-packed breakfast is essential if you want to get through the morning with enough energy to be productive, and avoid food cravings. This Skinnylicious Protein Smoothie is packed with all the good stuff you can imagine: avocado, baby spinach, kale, and green tea.

Green tea is a game changer for banishing belly fat thanks to its compounds called catechins that rev up the metabolism.

If you’re concerned about all that vegetable talk, don’t be! The spinach and kale blend in deliciously with the creamy avocado and boatload of sweetness from the apples and bananas.

Ingredients List: Avocado Apple Banana Spinach Kale Green Tea

2. Wake Me Up, Keep Me Going Smoothie

As if the name doesn’t say enough, this smoothie is meant to perk you up even on the slowest moving of mornings. Didn’t get enough sleep the night before? Opt out of coffee and opt in for this wake me up cup of nutritiousness.

You may even find that, while you certainly feel more energized as you walk out the door, you keep that momentum going all day long. You can thank the green tea for that!

Combined with a mix of fruits and veggies, along with chia seeds, you’ll get a healthy dose of protein and fiber from energizing superfoods that will make you wake up and GLOW.

Chia seeds are a great option for your top 10 flat belly breakfast smoothies because they contain omega-3 fatty acids which help decrease inflammation.

Ingredients List: Banana Grapes Avocado Spinach Kale Chia Seeds Green Tea

3. Kale and Orange Smoothie

This is one of the best top 10 flat belly breakfast smoothies if you’re looking for something that’s bursting with vitamin C, which is great for maintaining healthy blood sugar levels.

Nutritious orange shines bright in this smoothie, and pairs incredibly with a variety of juicy fruits and succulent vegetables. The drizzle of honey adds an extra dose of sweetness without subjecting your temple of a body to artificial sweeteners and processed sugar.

While this smoothie may taste light, it will keep you full for hours, so you can maintain your focus and feel good knowing that you chose an energizing breakfast that’s oh-so-good for you. The addition of almond milk adds even more fiber and energy-boosting power.

At just 131 calories per serving, you can enjoy this creamy, sweet smoothie totally guilt-free.

Ingredients List: Banana Kale Orange Honey Almond Milk

4. Spiced Green Tea Smoothie

Green tea has already shown up a few times in these top 10 flat belly breakfast smoothies, and with good reason. It’s a metabolism-boosting agent that health experts tout as a weight loss miracle.

This smoothie is unlike the others in the sense that it has quite the kick thanks to the cayenne pepper, which boosts the metabolic rate to fight belly fat, and combines sensationally with the cinnamon, honey, fruit, and Greek yogurt. The result is a creamy, energizing smoothie that will burn fat away all morning long!

Ingredients List:

Green Tea Cayenne Pepper Ground Cinnamon Honey Pear Apple Orange Greek Yogurt

5. Chocolate Meal Replacement Shake

If sweets for breakfast is your jam, like a sugary muffin, try this Chocolate Meal Replacement Shake instead. It features a nice balance of complex carbs, fiber, and proteins so you can feel satisfied from the taste to the texture to the way it fills you up all morning long.

It’s a great introduction for the more skeptical bunch of swapping out breakfast for a dense smoothie, since it has such an approachable taste.

Ingredients List:

Unsweetened Almond Milk

Banana

Chocolate Protein Powder

Ground Flax Seed

6. Skinny Banana Split Protein Smoothie

Can a banana split smoothie really be one of the top 10 flat belly breakfast smoothies? It sure can when it’s packed with proteins, fruits and dairy alternatives that combine to create something that tastes really indulgent but is so healthy for you.

This dessert-like smoothie features simple ingredients like strawberries, which fight belly fat because they’re packed with polyphenols, powerful natural chemicals that can stop fat from forming.

Ingredients List:

Non-Fat Greek Yogurt Unsweetened Almond Milk Strawberries Banana Protein Powder

7. Better than a Shake – Green Smoothie

This green dream is a blend of some ingredients we’ve already covered, like banana, grapes, kale, and avocado. It’s the addition of ginger root that really gives it a kick. Ginger is a great addition to your morning smoothie, as it is a well-revered fat burner, especially around the belly for a flatter stomach.

The avocado adds that smooth, creamy texture that makes for a delightful drink.

Ingredients List:

Banana Red Grapes Kale Avocado Ginger Root

8. Avocado Pear Smoothie

This is one yummy smoothie that combines sweet and creamy with the fun combination of avocado, pear, Greek yogurt, and raw honey. Smoothies don’t have to have a lot of ingredients to make them incredibly delicious and healthy. Sometimes less is more!

Avocado makes this list of the top 10 flat belly breakfast smoothies quite a bit because it’s rich in healthy fats that are essential for weight loss.

Ingredients List:

Greek Yogurt Avocado

Raw Honey

Vanilla Extract

9. Wild Blueberry, Mint, and Flax Seed Smoothie

This simple and clean smoothie has quite the mix of belly fat-fighting ingredients. The blueberries are rich in resveratrol, which is a nutrient that has beneficial effects on the epigenetic mechanisms that trigger weight gain and fatty liver.

Mint is another belly fat fighter, as it can help keep bloating at bay.

Ingredients List:

Flax Seeds Almond Milk Blueberries Honey Mint

10. Superfood Strawberry & Goji Berry Smoothie

Rounding out the list of the top 10 flat belly breakfast smoothies is this fun one featuring strawberries, honey, and goji berries. It’s perfect for someone who just can’t get with spinach and kale making it into their morning routine.

Goji berries are excellent for weight loss, as they are rich in several nutrients that help to convert food into energy rather than storing it as fat.

Ingredients List:

Goji Berries Strawberries Honey Almond Milk

If you’re looking to lose weight, especially around your waist, make healthy decisions beginning in the morning to set the tone for the rest of your day. These delicious smoothies are a great choice.

Afraid you’ll miss our latest and greatest in clean eating recipes and workout challenges? Join us on Facebook and Pinterest, and subscribe to our newsletter.

Give us your thoughts on this post, and on the content you’d like to see in the future, in our comments section!

The post Top 10 Flat Belly Breakfast Smoothies appeared first on Skinny Ms..

source https://skinnyms.com/top-10-flat-belly-breakfast-smoothies/ source https://skinnymscom.blogspot.com/2018/06/top-10-flat-belly-breakfast-smoothies.html

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glamodasite · 7 years ago

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10 Best Seasonal Foods For A Flawless Face

As the seasons change, so too does our skin. During summer, we tend to skip out on moisturizer, while fall and winter bring drier climates and, with that, a parched complexion. We asked Sonya Dakar, celebrity facialist and owner of the Sonya Dakar Skin Clinic, for the 10 best ingredients for our fall/ winter complexion. Dakar sprinkled in a few of her magical DIY recipes for a flawless face as well. And, the best part, all of these ingredients come from seasonal foods and spices (think: apple cider, pumpkin pie, hot cocoa, and wine) that are good enough to eat and slather on your skin… so, dig in!

1. APPLES We all love to enjoy a good apple pie or hot apple cider during this time of year, but it’s also a wonderful ingredient for your skin. I especially like to use Apple Stem Cells in my skincare and incorporate it in my facials, like the Apple Stem Cell Facial.

Apple stem cells are extracted from a rare endangered Swiss apple that was widely studied for its remarkable self-preservation qualities. Simply said, the type of “genus” of this apple stayed fresh for months. The intense self-regenerating properties stored in the apple’s stem cells were extracted and are the basis for this cutting edge treatment. This ingredient is ideal for any type of aging concerns as it helps skin regenerate a youthful and glowing complexion.

Editor’s Pick: Juice Beauty Green Apple Peel Full Strength ($48)

2. COCOA Who doesn’t enjoy a nice hot cocoa during these cooler months? While it is delicious served warm, cocoa has many benefits to the skin as well. It’s a wonderful, all natural exfoliator that gently polishes the skin and removes dead, dry skin. The cocoa bean shell contains theobromine, a methylxanthine very similar to caffeine. It is well appreciated for its draining and detoxifying actions, as well as its stimulating/energizing power and for the feeling of well-being/comfort that it induces on the skin. If you’re in search of a gentle and natural form of exfoliation that will also detox your skin, be sure to look for cocoa listed in your facial scrub.

Editor’s Pick: Sonya Dakar Detox Micro Scrub ($59)

3. PUMPKIN Pumpkin pie, pumpkin latte, it seems that you can’t go anywhere without seeing this fall favorite incorporated somehow! My favorite use of pumpkin is called pumpkin clay. Pumpkin clay is derived form the Mediterranean coast and not only absorbs oils and impurities from the skin, it also has a great firming action. While it is not easy to find pumpkin clay in most skincare masks, I have created an easy DIY for your to do at home.

Pumpkin Facial Mask ½ cup cooked and cooled organic pumpkin puree (fresh is best) 1 teaspoon raw honey (a wonderful humectant) 1 capsule Vitamin E oil. 1 teaspoon organic apple cider (great astringent) 1 teaspoon green plain yogurt. ¼ teaspoon ground nutmeg ¼ teaspoon ground cinnamon Mix all ingredients and apply to cleansed skin. Leave for 10-15 minutes, rinse.

Editor’s Pick: Sanitas Pumpkin Enzyme Mask ($32)

4. NUTMEG Nutmeg can actually help you achieve smoother and healthier skin by treating several skin problems. Nutmeg has a lot of strong antibacterial, astringent and anti-inflammatory properties, it’s traditionally been used to treat eczema and other skin conditions. Nutmeg can reduce the infection and swelling around your clogged pores, resulting in smaller spots and smoother scars.

Editor’s Pick: Jo Malone Nutmeg and Ginger Body Creme ($75)

5. HONEY Honey is more than delicious; it has wonderful health benefits as well. It’s been used in traditional healing for centuries. When applied to acne spots, honey may stop swelling by killing any infection, and make your scars heal more quickly and smoothly than they would otherwise.

Editor’s Pick: Rodial Bee Venom Eye ($160)

6. SWISS CHARD & ARUGALA These greens are in season and at their peak during fall months, they are also a great source of alkalizing and detoxifying chlorophyll. Chlorophyll is like the green blood of plant leaves and actually closely resembles our own red blood cells. Because of this it is known as an excellent blood cleanser and oxygenator. This is extremely healthy for getting a glowing complexion and detoxing your skin.

Editor’s Pick: Nature’s Way Chlorofresh, Liquid Chlorophyll Natural Mint ($9); take a shot a day or add to your drinking water.

7. BEETS These bright red root veggies pack a variety of vitamins and minerals and are rarely found in such high concentrations within one food.  They are really a superfood when it comes to anti-aging because they help to fight wrinkles and skin ailments naturally with folate. They prevent age-related degeneration with vitamin A and carotenoids.  I love to cut them into quarters, drizzle with olive oil and roast on 425 for 30 minutes. They are also wonderful in juices and smoothies.

Editor’s Pick: Tata Harper Resurfacing Mask ($58); contains beet extract

8. GRAPES Their natural harvest is in the fall, when their flavor and sweetness is at its peak. The most potent part of the grape (in terms of healthy skincare) is its peel because it is rich in the super anti-oxidant resveratrol. Resveratrol is a super anti-oxidant most commonly found in the skin of red grapes and is a must-have ingredient to your anti-aging skin care regimen. Resveratrol has been dominating the field of anti-aging research for years and the evidence for topical use for skin care is mounting. Coming from the skin of wine grapes, resveratrol lives up to (and surpasses) the anti-aging benefits found in actual wine itself. It’s anti-inflammatory properties help to reduce premature aging in the skin that can be caused by inflammation.   Additionally, resveratrol is a powerful antioxidant and free-radical fighter. Resveratrol has the ability to slow the photo-aging of your skin when exposed to UV radiation. Sun damage is the #1 reason your skin ages, which is why you need to protect it daily, even in winter. Resveratrol not only has wonderful anti-aging benefits, but in clinical studies it has been proven to help clear up acne as well. While I do believe that alcohol is not the greatest beverage for your complexion, it is ok to indulge in red wine once in a while. You can also try to eat more grapes, and incorporate them into salads, and even savory dishes.

Editor’s Pick: Caudalie Vinoperfect Radiance Serum ($79)

9. ORANGES I love to add orange juice to smoothies, use it in salad dressings, and even to bake. Oranges are a wonderful source of much needed vitamin C. As you age, your body slows down its production of collagen and elastin, which keeps skin strong, flexible, and resilient. The antioxidants found in vitamin C stimulate the production of collagen and minimize fine lines, wrinkles, and scars.

Orange Creamsicle Smoothie Recipe 1 cup fresh oranges,  1 carrot, peeled and chopped, 1/2 cup orange juice, 1/2 cup green plain yogurt 1 slice of ginger, peeled and chopped , 2 cups of ice,  2 scoops of vanilla Ultima Power (or any other protein powder) Blend and enjoy!

Editor’s Pick: Ole Henriksen Truth Serum Vitamin C Collagen Booster ($60)

10. POMEGRANATE Pomegranates have over 600 seeds in each fruit, and they are packed with almost as many skincare benefits.   Pomegranates protect and strengthen skin cells on the surface and regenerate cells in the deeper layers of skin. Both the fruit and the oil from its seeds strengthen the outer layers and repair deeper layers of skin, which promotes cellular regeneration and collagen production. Collagen is the basic building block of our skin and the key protein that maintains firm, smooth, youthful skin. Special compounds in pomegranates not only inhibit enzymes that break down collagen, but also extend the life of fibroblasts (the cells that produce collagen and elastin) to support skin’s integrity and improve skin elasticity. Pomegranates also contain super oxidants which fight and repair free-radical damage from the sun and environmental factors that age skin, including hyperpigmentation and age spots.

Editor’s Pick: Weleda Pomegranate Firming Day Cream ($33)

The post 10 Best Seasonal Foods For A Flawless Face appeared first on Beauty Banter.

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theperfectorpage · 7 years ago

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10 Best Seasonal Foods For A Flawless Face

Editor’s Pick: Juice Beauty Green Apple Peel Full Strength ($48)

Editor’s Pick: Sonya Dakar Detox Micro Scrub ($59)

Editor’s Pick: Sanitas Pumpkin Enzyme Mask ($32)

Editor’s Pick: Jo Malone Nutmeg and Ginger Body Creme ($75)

Editor’s Pick: Rodial Bee Venom Eye ($160)

Editor’s Pick: Nature’s Way Chlorofresh, Liquid Chlorophyll Natural Mint ($9); take a shot a day or add to your drinking water.

Editor’s Pick: Tata Harper Resurfacing Mask ($58); contains beet extract

Editor’s Pick: Caudalie Vinoperfect Radiance Serum ($79)

Editor’s Pick: Ole Henriksen Truth Serum Vitamin C Collagen Booster ($60)

Editor’s Pick: Weleda Pomegranate Firming Day Cream ($33)

The post 10 Best Seasonal Foods For A Flawless Face appeared first on Beauty Banter.

10 Best Seasonal Foods For A Flawless Face posted first on http://ift.tt/2u0M9RP

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smoothierecipes-ahhhhhhhh · 7 years ago

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LIST OF INGREDIENTS THAT YOU CAN HAVE TO THROW IN A "MAKE YOUR OWN"

~~~~~~~~~~~~~~~~~~~~~~~~~~~FRUITS~~~~~~~~~~~~~~~~~~~~~~~~~~~

Apricots: Apricots are a terrific source of vitamin A, vitamin C, potassium and fiber. Fresh apricots are a better choice than dried apricots for adding to smoothies.

Bananas: I use a banana in just about every smoothie recipe because it makes a terrific base ingredient and also gives the smoothie a really good texture and mouth feel, improving the experience of drinking it.

Cantaloupe: Cantaloupe adds a lot of liquid to your smoothie, reducing the amount of water or yogurt that you might otherwise add to make it blend better. It is extremely high in vitamin C and vitamin A and has quite a few other health benefits.

Figs: Figs are available dried most of the year and fresh during the summer and fall. The sweet taste goes well in a smoothie. They are a good source of fiber, potassium, and manganese.

Grapefruit: Grapefruit has a strong and distinct flavor, so don’t overdo it with your smoothie unless you specifically want grapefruit to be the dominant taste. High in vitamin C, antioxidants, and lycopene.

Grapes: High in antioxidants, phytonutrients, manganese and vitamin K. Nice and sweet so that they add a terrific flavor to your smoothie that can hide other flavors, if you wish. If you have grapes that are about to go bad, freeze them and add them frozen to your smoothie later.

Honeydew melon: High in vitamin C. Makes a great smoothie base because of the high water content.

Kiwi: Extremely high in vitamin C and high in fiber. Makes a great flavor addition.

Lemon: The strong citrus flavor is best used in small quantities so that you don’t overpower the smoothie with a sour lemon taste.

Lime: As with lemons, the strong citrus flavor is best used in small quantities so that you don’t overpower the smoothie with a sour lime taste.

Nectarine: A perfectly refreshing summer addition, especially if they ripen faster than you expected! Rich in beta-carotene, vitamins A and C, potassium, and dietary fiber.

Papaya: Papaya will make for a creamy base and its sweet flavor will make up for blander ingredients. Vitamin rich in A, C, and E and high in dietary fiber.

Pomegranate: With a powerful blender and a bit of time, pomegranate seeds will blend fairly smoothly and add a vivid splash of red to your smoothie. High in antioxidants.

Peaches: A fan favorite with its creamy texture and mildly sweet juices. Peaches pack a punch of vitamins, minerals, and antioxidants.

Pear: Due to their mild flavor, pears blend well with most other ingredients. They’re high in fiber, folic acid, and vitamins A and C.

Pineapple: Provides the tender texture you’d expect from a pineapple and mixes well with leafy green ingredients. Provides vitamins A and C, calcium, potassium, and phosphorus.

Plum: Not the most popular ingredient, but blends well with banana and pineapples for an added touch of sweetness. Great potassium content, as well as fiber.

~~~~~~~~~~~~~~~~VEGIS (GROSS, BUT HEALTHY???)~~~~~~~~~~~~~~~~

Asparagus: I haven’t tried asparagus, and I suspect that it might add a bad taste in anything other than a very small amount.

Avocados: Sounds weird, but you can add a banana-like texture to your smoothie with avocado, and the taste is mild so it doesn’t stand out if you have fruit.

Beets: I like to chop up raw beets in advance and keep them in a ziplock bag. I add the equivalent of half of a medium sized beet to my smoothie for the antioxidants and nitric oxide. In limited amounts, they give a lot of color but don’t hurt the taste. I include beets in almost every smoothie I make.

Bell peppers: Make sure to remove the seeds in this high-lycopene, high-fiber superveggie for a burst of nutrition with mild earthy flavor.

Broccoli: If you just use part of a single floret it does not affect the taste of the smoothie, but you get the super health power of a cruciferous vegetable.

Carrots: I like to add a single baby carrot to most of my smoothies. Get some beta carotine with almost no taste change to the smoothie.

Cauliflower: Like broccoli, this is a super healthy cruciferous vegetable that can be added in small amounts to a smoothie without adding a lot of taste change.

Cucumbers: Low in calories, high in water content, and rich in nutrition. Just a slice or two if you don’t want to change the taste.

Eggplant: High in fiber, antioxidants and manganese. Use only small quantities in a smoothie to avoid taste issues.

Summer squash: High in antioxidants, vitamin C and molybdenum. Mild in taste, so you can add several slices to your smoothie without causing a weird taste.

Grape or Cherry Tomatoes: I always have a bunch of grape tomatoes in the refrigerator, so I usually grab just one and add it to my smoothie for the lycopene and vitamins C, A and K. In small quantities, they don’t alter the taste of the smoothie.

Pumpkin: You can buy canned pumpkin most of the year. It makes a good base for your smoothie if you don’t like using a banana, although I personally prefer the mouth feel of a banana base to a pumpkin base. Pumpkin has very high levels of vitamin A and is high in antioxidants.

Watercress: Heralded as the most nutrient dense of all vegetables, Watercress is a great superfood. It’s a little bit peppery, so don’t overdo it in the smoothie unless you have something else to balance out the taste. You can even grow your own watercress.

Winter squash: Similar to summer squash in benefits, it is mild in taste, so you can add several slices to your smoothie without causing a weird taste.

Yams: Yams make a wonderfully textured mild base for smoothies. Yams are a great source of fiber, iron, and folate: a perfect smoothie ingredient for moms-to-be.

~~~~~~~~~~~~~~~~~~~~~LEAFY GREENS (BLEH)~~~~~~~~~~~~~~~~~~~~

Bok Choy: Use only small amounts to prevent from giving a peppery kind of flavor to your smoothie. Nutrient dense.

Collard greens: A good choice for advanced smoothie makers who don’t mind a little bit of a green taste. These leafy greens are incredibly healthy.

Beet Greens: The tops of beets are also extremely nutritious and high in nitric oxide.

Kale: Commonly known as the healthiest leafy green for good reason! Lots of academic research has shown its benefits.

Rainbow chard: A variety of Swiss Chard for when you get tired of using the same basic version.

Spinach: One of the most common leafy greens that you see in many smoothie recipes because it is easy to find, inexpensive, and mild in taste. Also extremely healthy!

Swiss chard: Swiss chard has a nutrient density almost as high as kale, but the flavor is milder. Swiss chard is in the same family as beets and is also high in nitric oxide.

Turnip greens: Like the greens from the top of beets, greens from the tops of turnips are sometimes discarded when they shouldn’t be. Relatively mild and very nutritious.

Red Cabbage: If you are looking for the biggest superfood bang for your buck, red cabbage might be it. It’s extremely inexpensive and readily available almost anywhere and is also nutrient dense. Mild, so it doesn’t affect smoothie taste in limited amounts.

~~~~~~~~~~~~~~~~~~~NUTS, SEEDS AND GRAINS~~~~~~~~~~~~~~~~~~~

Important note: unless you own a powerful high-speed blender like a Blendtec or a Vitamix, you probably won’t have good results adding nuts to your smoothie.

Almonds: Almonds are high in biotin (a vitamin of the B complex) and vitamin E. Blend unsalted almonds for a slightly crunchy texture without an overwhelming flavor.

Coconut Flakes / Coconut Milk: High in vitamins C, E, B1, B3, B5, and B6, but not always a low-fat food so use occasionally. Blends well with both tart and tropical fruits.

Coconut Oil: It’s a natural, all-plant source of healthy, saturated fat. Learn more about why it’s considered a superfood.

Flaxseed: For a mild, nutty flavor, add a tablespoon of these tiny seeds. Pairs well with fruits and provides unsaturated omega-3 fatty acids and protein with few added calories.

Brazil Nuts: Great with berries and bases like almond and coconut milk. Dense brazil nuts will supply mono-unsaturated fats and selenium, which is essential for reproduction and thyroid functions.

Pecans: Pecans provide at least 19 vitamins and minerals and have a rich flavor that simply resonates Southern style. Try blending with strawberries.

Pumpkin Seeds: Have your dessert and drink it too. High in manganese, phosphorous, copper, and magnesium. Relatively inexpensive, to boot.

Chia Seeds: High in protein, fiber, and omega-3 fatty acids, so great for post-workout hunger. Drink immediately after blending, as chia seeds will plump after awhile.

Sprouted Oats: Soak and add to green smoothies. Try some banana for added flavor. Sprouted oats are hearty and heart healthy.

Walnuts: Be conservative with this high-cal food, but appreciate its fiber, protein, and omega-3 content.

~~~~~~~~~~~~~~~~~~~~~~~~~~~ALGAE~~~~~~~~~~~~~~~~~~~~~~~~~~~

Most of these algae are available in powdered form that you can add to your smoothie. Be careful not to add too much or it will affect the taste.

Spirulina: Use just a teaspoon of spirulina to add anti-inflammatory properties and nutritional trace metals to tried-and-true smoothie flavors such as kiwi strawberry or banana.

Chlorella: Need to detox and want to even out your skin tone while you’re at it? Chlorella is a great additive commonly used by Hollywood celebs.

Bluegreen Algae: Another “pond scum” that offers incredible nutritional value, including 70% protein by weight! Buy yours at a health store to ensure you are drinking the non-toxic type.

~~~~~~~~~~~~~~~~~~~~~~~~~~~LIQUID~~~~~~~~~~~~~~~~~~~~~~~~~~~

Brewed, chilled Chai Tea

Soy Milk

Skim Milk

Almond Milk

Rice milk

Coconut Milk

Green Tea

Coffee Brewed, chilled

Chai Tea

(actually any tea really)

~~~~~~~~~~~~~~~~~~~~~~~~~~~FLAVORS~~~~~~~~~~~~~~~~~~~~~~~~~~

Natural Peanut Butter

Cinnamon

Pure, Vanilla Extract

Natural Coco Powder

Mint leafs or Extract

Almond Extract

Chai Tea

Green Tea

Coffee

Matcha Green Tea Powder

Pumpkin Pie Spice

Canned Pumpkin

Ginger

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ladystylestores · 4 years ago

Text

7 Day Healthy Meal Plan (July 6-July 12)

posted July 4, 2020 by Gina

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

7-Day Healthy Meal Plan

This week I thought a simple plan would be great for the week after a holiday. You will see an emphasis on leftovers and meal prep focusing on summer salads. If I don’t have to be stuck in the kitchen every night during the summer I am a happy girl! Use that extra time to enjoy your family or take a little “you time”!

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

About The Meal Plan

youtube

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

MONDAY (7/6) B: Avocado Toast with Sunny Side Egg (4B 6G 4P) with 1 cup strawberries (0B 0G 0P) L: Greek Chickpea Salad (6B 6G 6P) D: Vegetarian Black Bean Tacos (9B 11G 9P) with Cilantro Lime Cauliflower “Rice” (1B 1G 1P) Totals: WW Points 20B 24G 20P, Calories 996*

TUESDAY (7/7) B: Avocado Toast with Sunny Side Egg (4B 6G 4P) with 1 cup strawberries (0B 0G 0P) L: Greek Chickpea Salad (6B 6G 6P) D: One Pot Cheesy Taco Chili Mac (6B 8G 6P)

Totals: WW Points 16B 20G 16P, Calories 909*

WEDNESDAY (7/8) B: Blueberry Banana PB Smoothie (5B 2G 1P) L: Greek Chickpea Salad (6B 6G 6P) D: LEFTOVER One Pot Cheesy Taco Chili Mac (6B 8G 6P)

Totals: WW Points 17B 16G 13P, Calories 894*

THURSDAY (7/9) B: Blueberry Banana PB Smoothie (5B 2G 1P) L: Greek Chickpea Salad (6B 6G 6P) D: Grilled Flank Steak with Chimichurri (5B 5G 5P) and 1 corn on the cob** (0B 3G 0P) Totals: WW Points 16B 16G 12P, Calories 883*

FRIDAY (7/10) B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P) L: LEFTOVER Grilled Flank Steak with Chimichurri (5B 5G 5P) and 1 corn on the cob* (0B 3G 0P) D: Fish Florentine (6B 7G 6P)

Totals: WW Points 16B 23G 16P, Calories 931*

SATURDAY (7/11) B: Lightened Up Blueberry Scones (7B 8G 7P) with 1 cup cherries (0B 0G 0P) L: Grilled Peach and Watermelon Burrata Salad (12B 12G 12P) D: ORDER IN!

Totals: WW Points 19B 20G 19P, Calories 698*

SUNDAY (7/12) B: LEFTOVER Lightened Up Blueberry Scones (7B 8G 7P) with a banana (0B 0G 0P) L: Tomato Tuna Melts (recipe x 2) (4B 5G 3P) D: Grilled Chicken Kabobs with Cucumber Yogurt Sauce (2B 5G 2P) and Homemade Rice Pilaf (6B 6G 2P) with Chickpea Salad (1B 5G 1P)

Totals: WW Points 20B 29G 15P, Calories 1,123*

*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc. **Make an extra cob of corn for lunch Fri.

Shopping List

Produce

6 medium bananas

4 medium peaches

1 ¼ pounds fresh cherries

5 medium lemons

2 medium limes

1 mini seedless watermelon

1 (1-pound) package fresh strawberries

1 (6-ounce) package fresh blueberries

1 (6-ounce) clamshell fresh raspberries or blackberries

5 medium ears of corn

1 medium head garlic

2 medium cucumbers

4 Persian cucumbers (or sub a large regular cucumber)

1 large (7-ounce) Hass avocado

2 medium red bell peppers

1 medium green bell pepper

1 medium head cauliflower (or 4 cups “riced”)

1 small bunch scallions

1 small bunch celery

1 small head Romaine lettuce

1 (10-ounce) bag/clamshell fresh baby spinach

1 small bunch/package watercress

1 medium bunch fresh cilantro

1 small bunch fresh Italian parsley

1 small bunch/clamshell fresh mint

1 small bunch/clamshell fresh dill

1 small bunch/clamshell fresh oregano

1 dry pint cherry or grape tomatoes

1 medium plum tomato

1 medium and 4 large vine-ripened tomatoes

1 medium red onion

1 small and 1 medium yellow onions

Meat, Poultry and Fish

1 1/3 pounds lean ground turkey

1 ½ pounds flank steak

1 ¼ pounds (4) thick skinless firm white fish fillets (such as grouper, bass or halibut)

1 ½ pounds boneless, skinless chicken breasts or thighs

Grains*

1 small loaf sliced whole grain bread

1 package hard corn taco shells (I like Old El Paso Stand ‘n Stuff)

1 package pasta shells

1 package angel hair pasta

1 small package unbleached all-purpose flour

1 package 10 minute instant brown rice

Condiments and Spices

Extra virgin olive oil

Canola oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Hot sauce (optional, for Avocado Toast)

Cumin

Smoked paprika

Paprika

Cayenne pepper

Garlic powder

Chili powder

Oregano

Apple cider vinegar

Crushed red pepper flakes

Honey

Vanilla extract

Balsamic glaze (I like Delallo)

Light mayonnaise

Red wine vinegar

Za’atar (can sub oregano in Chicken Kabobs, if desired)

Dairy & Misc. Refrigerated Items

½ dozen large eggs

1 pound (4 small balls) burrata cheese

1 package sliced cheddar cheese

1 small box butter

1 block reduced fat cream cheese

1 (4-ounce) chunk feta cheese

1 (8-ounce) package regular or reduced fat shredded cheddar cheese

1 small wedge fresh Parmesan cheese

1 (8-ounce) container unsweetened almond milk

1 pint 1% buttermilk

1 pint half and half

1 (17.5-ounce) nonfat plain Greek yogurt

1 (6-ounce) container plain low-fat yogurt (I like Stonyfield)

Frozen

1 small package blueberries

Canned and Jarred

2 (15-ounce) cans chickpeas

1 (15-ounce) can black beans

1 (15-ounce) can refried beans

1 (14.5-ounce) can pink or red kidney beans

1 (10-ounce) can RoTel tomatoes with green chilies

1 small jar Kalamata or Gaeta olives

1 small jar PB2 powdered peanut butter

1 (8-ounce) can tomato sauce

1 (4-ounce) can or (4.5-ounce) tube tomato paste

2 (5-ounce) cans solid white tuna in water

1 (32-ounce) carton regular or reduced sodium chicken broth

Misc. Dry Goods

Baking soda

Baking powder

1 small bag chopped walnuts

1 small package granulated sugar

*You can buy gluten free, if desired

posted July 4, 2020 by Gina

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