"The Plaza" Building
1150 West State Street
Suite 310
Boise, ID 83702
ph: (208) 861-0847
crystalt
Check out the blog for more recipes!
Spinach Banana Berry Smoothie
Blend well and enjoy this iron-rich, refreshing smoothie! The berries cut the bitterness of the spinach (which means you won't taste the greens at all - promise), and the banana adds a smooth texture. Add ice if desired.
On a sodium-reduced diet? Should you be? Incorporate the following herbs to make your food taste better WITHOUT all the salt!
Ginger
It's not just a sushi thing! Historically, ginger root is known for its volatile oils that work medicinally to aid digestion and improve cardiovascular health. In fact, the Japanese serve ginger slices with sushi to clear the palate between bites and after one's meal. Other benefits of ginger:
Can't stand gnawing on ginger slices? Try ginger as an herbal tea instead, or look for crystallized ginger chews (they are deceptively good and taste like candy)!
Garlic
What doesn't taste good with garlic? Okay so there are a few things, but for the most part garlic adds a pretty monumental flavor bang to your meal. But did you know that garlic's role in heart attack and atherosclerosis prevention dates back to the first century A.D? This herb is heralded today for lowering cholesterol, reducing blood pressure and thinning the blood. A few other healthy takeaways (there are many!):
Basil
Basil is a natural source of beta-carotene, an antioxidant that combats free radicals in the body and prevents the build-up of cholesterol in the blood stream. Other health benefits of basil include:
Plus, basil tastes terrific in pasta, pizza, chicken, bruschetta, rice, you name it! Try using different types of basil as well, such as sweet, Thai, lemon, anise, and cinnamon basil. If using fresh leaves, add just before serving since heat scorches away all the beneficial vitamins and minerals.
Peppermint
Research has continually shown that peppermint has the ability to:
With so many benefits, what's not to love?! Try a few recipes or make up your own using fresh peppermint leaves.
Not into chewing on the stuff? Try peppermint tea instead!
How much carbs, protein and fat?
As a general rule, you should aim to get the following amount of carbs, protein and fat from your daily food intake:
If you're wondering how to take the time to track all of this yourself...don't sweat it. Go to fitday.com and their tools will do it for you. It's FREE!
Choco-aholics Rejoice!
Craving chocolate around the clock? Who isn't! Chocolate is the #1 craved food in America. So when you feel like diving into the stuff, read this list of 100-calorie chocolate treats first. They'll satisfy your sweet tooth and save you the eater's remorse!
Top 10 Chocolate Treats (for 100 calories or less)
1. 4 Hershey's Kisses (100 calories)
2. 1 cup diet hot cocoa and 1 chocolate graham cracker (80 calories)
3. 1 JELL-O fat-free chocolate pudding snack (100 calories)
4. 1 Quaker Chocolate Crunch popcorn cake (60 calories)
5. 1 cup strawberries drizzled with1 Tbsp. fat-free hot fudge (100 calories)
6. 1/2 cup fat-free chocolate frozen yogurt (100 calories)
7. 20 chocolate-covered raisins (80 calories)
8. 1/2 cup General Mills Cocoa Puffs cereal (60 calories)
9. 2 Snackwell's Devil’s Food Cookie Cakes (100 calories)
10. 2 bite-size York Peppermint Patties (100 calories)
Recipes
Let the nutritious and delicious arsenal begin! I won't post any recipe I haven't tried myself first - so it's taste tested and trainer approved!
*New!* Simple Seviche - Perfect for summer! The acid in the juice "cooks" the fish in this dish. Serve with baked or whole-wheat tortilla chips for a starter, or on tostadas if served as the main dish.
Peach Gelato - A personal favorite! If peaches are out of season, use canned peaches that come in light syrup instead of heavy
Garlic-and-Herb Oven-Fried Halibut - Can't get your hands on halibut? Substitute with cod fillets instead
Tortellini Stir-Fry - Tip: Use whole wheat tortellini to make this delicious recipe even healthier
Glazed Honey Nuts(Great appetizer or holiday party dish)
-Jackie Gleason
"The Plaza" Building
1150 West State Street
Suite 310
Boise, ID 83702
ph: (208) 861-0847
crystalt