Take the SMARTER choice

Recipe of the week: Beef-Broccoli Stir-Fry

• Ingredients
  2 (3 1/2-ounce) bags boil-in-bag long-grain white rice
  2 tablespoons dry sherry, divided
  2 tablespoons lower-sodium soy sauce, divided
  1 teaspoon sugar
  1 pound boneless sirloin steak, cut diagonally across grain into thin slices
  1/2 cup lower-sodium beef broth
  1 tablespoon cornstarch
  1 tablespoon hoisin sauce
  1 teaspoon Sriracha (hot chile sauce) or 1/2 teaspoon crushed red pepper
  2 tablespoons canola oil, divided
  1 tablespoon bottled ground fresh ginger
  2 teaspoons minced garlic
  4 cups prechopped broccoli florets
  1/4 cup water
  1/3 cup sliced green onions
  
  Directions
  1. Cook rice according to directions.
  2. While rice cooks, combine 1 tablespoon sherry, 1 tablespoon soy sauce, sugar, and beef. Stir together 1 tablespoon sherry, 1 tablespoon soy sauce, broth, cornstarch, hoisin, and Sriracha.
  3. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add beef mixture; sauté 3 minutes or until browned. Remove beef from pan. Add remaining 1 tablespoon oil to pan. Add ginger and garlic; cook 30 seconds, stirring constantly. Add broccoli and 1/4 cup water; cook 1 minute. Add onions; cook 1 minute, stirring constantly. Add broth mixture and beef mixture; cook 2 minutes or until beef is thoroughly heated and sauce is slightly thick. Serve beef mixture over rice.
• Click here to watch the video

The Eaters Manifesto

Follow these rules and you'll be fine

Amazing surprise

Check out this inspirational story!

Wife surprises husband by dropping 100 pounds while he's away <3

Recipe of the week: Ratatouille

One of my favorites! Still remember the time when my cousin Tommy prepared it at my Granny’s.

Ingredients:

1/4 cup olive oil, plus more as needed
1 1/2 cups small diced yellow onion
1 teaspoon minced garlic
2 cups medium diced eggplant, skin on

1 cup diced green bell peppers
1 cup diced red bell peppers
1 cup diced zucchini squash
1 cup diced yellow squash
1 1/2 cups peeled, seeded and chopped tomatoes
1 tablespoon thinly sliced fresh basil leaves
1 tablespoon chopped fresh parsley leaves
Salt and freshly ground black pepper

Directions:
Set a large 12-inch saute pan over medium heat and add the olive oil. Once hot, add the onions and garlic to the pan. Cook the onions, stirring occasionally, until they are wilted and lightly caramelized, about 5 to 7 minutes. Add the eggplant and thyme to the pan and continue to cook, stirring occasionally, until the eggplant is partially cooked, about 5 minutes. Add the green and red peppers, zucchini, and squash and continue to cook for an additional 5 minutes. Add the tomatoes, basil, parsley, and salt and pepper, to taste, and cook for a final 5 minutes. Stir well to blend and serve either hot or at room temperature.

For more recipes click here.

What keeps you going?

We all need motivation. Find yours!

Here I share some of my motivations that keep me going on the right healthy path.

1. Keep my ENERGY levels high for work, school and party! My life is so busy these days that I need extra energy to do all the things I want. 

2. Feel Good: It’s a fact, being healthy makes you feel HAPPY.

3. MIAMI: Where everyone is so fit 

4. The BEACH: Want to look good in a bikini of course.

5. The VIEW:

 

Try it: Less Sweet

We all know that sugar is not good for us. And if you don’t, well: SUGAR is NOT good for us. It is the responsible for one of the most common health disorders: Diabetes. 

If we want to keep delighting on sweets and be healthy, here are some things you can do:

1. Take no more than the recommended by the World Health Organization (WHO) which is no more than 5% of the daily calorie intake for an adult, or 6 tablespoons a day (less than what some soft drinks have) . For more information click here.

2. Take half of the sugar you normally have, maybe the taste won’t even change that much.

3. Use natural sweeteners such as:

- Stevia
- Maple Syrup
- Honey
- Date Sugar
- Coconut Sugar
- Molasses

Check out these videos for more info on sugar!

Sugar: The Elephant in the Kitchen 

The Skinny on Obesity: A Sweet Addiction

Treat yourself

 Im a girl thats loves treats. My favorite is always chocolate brownies, cakes, fudge, etc. Its always rewarding when you sin, but only a little bit.
Chose well and do it only once a week or you may end up like this :S

10 Post-Workout Snacks

Quick tip, post- workout snacks are extremely important! These may help aid recovery of muscles, prevent soreness and assist in muscle gain. Don't limit your body after work-out!

Here are some great Post-workout snacks that you may enjoy.

1. Chocolate Milk 

Here it is: the balance of different proteins in milk, casein and whey allow for fast ingestion as well as slow-acting benefits. Chocolate will give you the carbohydrates your body needs.

2. Berries and Greek Yogurt 

Berries have an extremely high antioxidant capacity. Consuming them regularly, especially post workout, can prevent muscle soreness and inflammation. Add them to Greek yogurt, which packs up to 18 grams of protein.

3. Chicken and Rice

A bodybuilder favorite for years. Get creative and make it into a stir fry with lots of veggies, or add some cashews for essential omega-3 fatty acids. It's simple to cook and easy to store ahead of time in the fridge. 

4. Quinoa 

It's higher in protein than rice and is an easy addition to chili, breakfast cereals or salads. Mix quinoa with garbanzo beans, zucchini, lemon, garlic and lots of herbs and spices for a great-tasting vegetarian recovery meal. 

5. Tuna and Crackers 

One can of tuna can pack 42 grams of protein! Plus, it's incredibly lean. Don't forget to add a carbohydrate to your snack--you need both after a workout--so, consider whole wheat pita or crackers. 

6. Kale Banana Protein Smoothie 

Adding Kale to your smoothie after a workout may give it a funky color, but you'll hardly taste the difference. It also contains more antioxidants than any other green. Try mixing vanilla protein powder, a frozen banana, a handful of kale and almond milk in a blender.

7. Chia Seeds 

Add chia seeds to water and they create a gel-like consistency you can use to thicken smoothies, add substance to puddings, or mix into baked goods. They are practically tasteless, and are full of omega-3 fatty acids. Mix the seeds into orange juice or lemon water for a super easy and very beneficial drink. It's perfect after a light jog or yoga session. 

8. (Mostly) Egg White Omelet 

Certain vitamins, including A, E, K and D, are only found in the yolk of an egg. Egg yolks have a bad rep, but one a day won't break your health. In fact, eating four to five egg whites in addition to a yolk will give you the protein your body needs, without missing out on essential
nutrients. 

9. Lentils

If you need a portable, easy and great-tasting healthy snack for after the gym, try pre-cooked lentils. Brands like "Tasty Bite" make deliciously flavored lentil dishes that pack 12 grams of protein and 9 grams of fiber in every serving. It's perfect for an on-the-go refuel. 

10. Sweet Potato and Turkey Hash 

When you're bored with chicken, turkey cutlets are a wonderful alternative lean protein. Add sautéed bell pepper, onion and sweet potato for a complete anytime meal. After a long hike or run, this healthy protein/carbohydrate combo is the perfect choice.  

Micronutrients

Unlike Macronutrients, Micronutrients are necessary for our body to function but in smaller amounts. They are commonly referred to as Vitamins and Minerals.

Minerals: flouride, selenium, sodium, iodine, copper and zinc

Vitamins: C, A, D, E and K, and B-complex vitamins.

The body needs only very small quantities of the micronutrients to survive. However not getting this quantities form you diet may cause serious health problems.

Why you need Minerals:

• Sodium is responsible for maintaining the proper fluid balance in your body; it helps fluids pass through cell walls and helps regulate appropriate pH levels in your blood. 
• Manganese promotes bone formation and energy production, and helps your body metabolize the macronutrients, protein, carbohydrate and fat.
• Magnesium helps your heart maintain its normal rhythm. It helps your body convert glucose (blood sugar) into energy, and it is necessary for the metabolization of the micronutrients calcium and vitamin C. 
• Iron helps your body produce red blood cells and lymphocytes. 
• Iodine helps your thyroid gland develop and function. It helps your body to metabolize fats, and promotes energy production and growth. 
• Chloride helps regulate water and electrolytes within your cells, as well as helping to maintain appropriate cellular pH.

Calorie count for Carbs, Protein and Fat

Each Macronutrient provides us with calories, the amount varies.

• Carbohydrate provides 4 calories per gram.
• Protein provides 4 calories per gram.
• Fat provides 9 calories per gram.

For example, if you look at a Nutrition Fact Label it could say 10 grams of carbohydrates, 0 grams of fat and 0 of protein per serving. They you can know that the food has about 48 calories per serving.

The Importance of Carbohydrate, Protein, and Fat

We always try to avoid Carbs, Protein and Fat in our diet. These so called Macronutrients provide us with energy and they are essential for our growth, metabolism, and for other body functions. Specifically, what does each macronutrient do for us?

WHY DO WE NEED CARBOHYDRATES?
Carbohydrates are the macronutrient that we need in the largest amounts. According to the Dietary Reference Intakes published by the USDA, 45% - 65% of calories should come from carbohydrate. 

We need this amount of carbohydrate because:

• Carbohydrates are the body’s main source of fuel. 
• Carbohydrates are easily used by the body for energy. 
• All of the tissues and cells in our body can use glucose for energy. 
• Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly. 
• Carbohydrates can be stored in the muscles and liver and later used for energy. 
• Carbohydrates are important in intestinal health and waste elimination. 
• Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts. 

Fiber refers to certain types of carbohydrates that our body cannot digest. These carbohydrates pass through the intestinal tract intact and help to move waste out of the body. Diets that are low in fiber have been shown to cause problems such as constipation and hemorrhoids and to increase the risk for certain types of cancers such as colon cancer. Diets high in fiber; however, have been shown to decrease risks for heart disease, obesity, and they help lower cholesterol. Foods high in fiber include fruits, vegetables, and whole grain products.

WHY DO WE NEED PROTEIN?
According to the Dietary Reference Intakes published by the USDA 10% - 35% of calories should come from protein. Most Americans get plenty of protein, and easily meet this need by consuming a balanced diet. We need protein for:

• Growth (especially important for children, teens, and pregnant women) 
• Tissue repair 
• Immune function 
• Making essential hormones and enzymes 
• Energy when carbohydrate is not available 
• Preserving lean muscle mass 

Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.

When we eat these types of foods, our body breaks down the protein that they contain into amino acids (the building blocks of proteins). Some amino acids are essential which means that we need to get them from our diet, and others are nonessential which means that our body can make them. Protein that comes from animal sources contains all of the essential amino acids that we need. Plant sources of protein, on the other hand, do not contain all of the essential amino acids.

WHY DO WE NEED FAT?
Although fats have received a bad reputation for causing weight gain, some fat is essential for survival. According to the Dietary Reference Intakes published by the USDA 20% - 35% of calories should come from fat. 

We need this amount of fat for:

• Normal growth and development 
• Energy (fat is the most concentrated source of energy) 
• Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids) 
• Providing cushioning for the organs 
• Maintaining cell membranes 
• Providing taste, consistency, and stability to foods 

Fat is found in meat, poultry, nuts, milk products, butters and margarines, oils, lard, fish, grain products and salad dressings. There are three main types of fat, saturated fat, unsaturated fat, and trans fat. Saturated fat (found in foods like meat, butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried foods, and margarines) have been shown to increase your risk for heart disease. Replacing saturated and trans fat in your diet with unsaturated fat (found in foods like olive oil, avocados, nuts, and canola oil) has been shown decrease the risk of developing heart disease.

Recipe of the day: Chicken Enchilada Stuffed Zucchini Boats

Ingredients:

For the enchilada sauce:
· olive oil spray
· 2 garlic cloves, minced
· 1 or 2 tbsp chipotle chile in adobo sauce, more if you like it spicy
· 1-1/2 cups tomato sauce
· 1/2 tsp chipotle chili powder
· 1/2 tsp ground cumin
· 2/3 cup fat-free low-sodium chicken broth
· salt and fresh pepper to taste

For the zucchini boats:
· 4 (about 32 oz total) medium zucchini
· 1 tsp oil
· 1/2 cup green onions, chopped
· 3 cloves garlic, crushed
· 1/2 cup diced green bell pepper
· 1/4 cup chopped cilantro
· 8 oz cooked shredded chicken breast
· 1 tsp cumin
· 1/2 tsp dried oregano
· 1/2 tsp chipotle chili powder
· 3 tbsp water or fat free chicken broth
· 1 tbsp tomato paste
· salt and pepper to taste

For the Topping:
· 3/4 cup reduced fat shredded sharp cheddar
· chopped scallions and cilantro for garnish

Directions:
For the enchilada sauce: In a medium saucepan, spray oil and sauté garlic. Addchipotle chiles, chili powder, cumin, chicken broth, tomato sauce, salt and pepper. Bring to a boil. Reduce the heat to low and simmer for 5-10 minutes. Set aside until ready to use.

For the Zucchini Boats: Bring a large pot of water to boil.

Preheat oven to 400°. Cut zucchini in half lengthwise and using a small spoon or melon baller, scoop out flesh, leaving 1/4" thick. Chop the scooped out flesh of the zucchini in small pieces and set aside.

Drop the zucchini halves in boiling water and cook 1 minute; remove from water.

In a large saute pan, heat oil and add onion, garlic and bell pepper. Cook on medium-low heat for about 2-3 minutes, until onions are translucent. Add chopped zucchini and cilantro; season with salt and pepper and cook about 4 minutes. Add the cumin, oregano, chili powder, water, and tomato paste and cook a few more minutes, thenadd in chicken; mix and cook 3 more minutes.

Place 1/4 cup of the enchilada sauce on the bottom of a large (or 2 small) baking dish, and place zucchini halves cut side up. Using a spoon, fill each hollowed zucchini with 1/3 cup chicken mixture, pressing firmly.

Top each with 2 tablespoons of enchilada sauce, and 1 1/2 tablespoons each of shredded cheese.

Cover with foil and bake 35 minutes until cheese is melted and zucchini is cooked through.

Top with scallions and cilantro for garnish and serve with low fat sour cream if desired.

Healthy eating is easier than you think

To be healthy you have to follow a balanced diet and for that you need to eat a variety of foods every day.

If you want to improve your diet habits you must see the following pyramid as your guide to making good choices.

For more information please go to the next page.. okinawa diet food pyramid

Supermarket detective

If you want to make the best everyday food choices first you have to learn how. 

The first thing you have to learn is how to read the nutrition panel on the food labels. It looks like this:

Servings per pack: 1 Serve Size 200 g
	Per 200g serve	Per 100g
Energy Protein Fat Saturated fat Carbohydrate -total -sugar Sodium	864kJ 8.2g 5.0g 2.0g 31.8g 27.8g 298mg	432kJ 4.1g 2.5g 1.0g 15.9g 13.9g 149mg
Ingredients: Full cream milk, concentrated skim milk, skim milk, sugar, thickener, vegetable gums, mineral salts, flavour

To make healthy food choices you should look at how much carbohydrates, sugar and fat, especially saturated fat, a serving contains. Then compare similar products and chose the one that has the lowest fat value. 

To work out carbohydrate exchanges, look at how much total carbohydrate is in the food in the amount that you are going to eat. One exchange is the amount of food that contains 15 grams of total carbohydrate. Look at the amount of total carbohydrate in the per serve column, then divide by 15. For example, the food shown above is equal to about two exchanges because it has around 30 grams of total carbohydrate divided by 15 = 2 exchanges.

It is also helpful to look at the ingredient list to work out whether or not the food is a healthy choice. If fat (e.g. butter, cream, oil) or sugar (e.g. sugar, sucrose, glucose) are listed first or second then the product may not be a good everyday choice.

HIIT it!

Is it difficult to fit workout into your very busy life?

If this is your case then high-intensity interval training, HIIT is for you.

HIIT consists on a short period of workout training, usually from 4 to 30 min. It is an exercise strategy where you alternate periods of short intense anaerobic exercise with less intense recovery periods. This type of workout has become very popular among people with busy agendas. Incredibly so this type of work out may be as effective as a long nonstop interval of training. Just perfect for someone to get their workout done in just a few minutes.

Watch out this video of the 20 minute workout

For further reading check out this article from the NY Times.

how to get fit in a few minutes a week