New Bike and Grill Night

I bought a bike! :)

 I am so excited for a new hobby!

I am headed to my first trail tomorrow :) Farmington River Trail

 After picking up the bike with Brian we grabbed dinner. Since we were in Newington we headed to Stew Leonard's. We love the Honey Teriyaki Steak Tips! We decided to get those and a steak Kabob...which I had to fight for :-P. With a side of grilled Asparagus and a garlic and rosemary Quinoa Brown Rice mix. We really can't get enough of Quinoa!

 

We tossed the asparagus in EVOO and seasoning first.

 Looks amazing right?!

Baked Chicken Nuggets with Quinoa Risotto

After a weekend in Martha's Vineyard my boyfriend and I wanted to make something healthy for dinner! I decided we should make one of his favorites. :) These little nuggets are so tasty! While he did the dirty work, I made Roasted Broccoli and Quinoa Risotto.

Ingredients:

• 16 oz (2 large) skinless boneless chicken breasts, cut into even bit sized pieces
• salt and pepper to taste
• 2 tsp olive oil
• 6 tbsp whole wheat Italian seasoned breadcrumbs
• 2 tbsp panko
• 2 tbsp grated parmesan cheese
• olive oil spray

1.Preheat oven to 425°. Spray a baking sheet with olive oil spray.

2.Put the olive oil in one bowl and the breadcrumbs, panko and parmesan cheese in another.

3.Season chicken with salt and pepper, then put in the bowl with the olive oil and mix well so the olive oil evenly coats all of the chicken.

4. Put a few chunks of chicken at a time into the breadcrumb mixture to coat, then on the baking sheet. Lightly spray the top with olive oil spray then bake 8 - 10 minutes. Turn over then cook another 4 - 5 minutes or until cooked though.

adapted from Skinnytaste

Roasted Broccoli:
-Cut 2 broccoli crowns into small pieces. Toss with EVOO and seasoning. (I use a Cajun Garlic + Pepper seasoning)
-Place the broccoli on a foiled baking sheet and place in the oven on 350° for about 20 minutes . Since I had the chicken in the oven I put the broccoli in for about 10 minutes. You will know when the broccoli is done by its golden brown edges.

Quinoa Risotto:

• 4 cups cooked quinoa
• 1/4 cup pecorino romano
  
• 1 cup pasta sauce
• 1/4 cup of chicken or vegetable stock
  

In a medium sauce pan, heat sauce and chicken stock. Combine with cooked quinoa and grated cheese and mix well. Top with extra cheese if desired.

PMS Overeating and Binges

Why I have been eating everything in site the past few days...

My problem is I'm letting PMS ruin my diet. I've started to eat everything in site that is either salty or sweet!

Beating PMS

Even more than you usual do on a diet, focus on eating protein and fiber to keep your blood sugar even, slow your rate of digestion, and resist the urge to overeat. The best foods include whole grains, fruits, and vegetables.

 A University of Massachusetts at Amherst study found that A high intake of calcium and vitamin D decreases the severity of PMS symptoms, plus it prevents PMS from initially developing. The study concluded that women who ate or drank about 1,200 milligrams of calcium and 400 IU of vitamin D daily had a significantly lower risk of developing PMS.That's the equivalent of four servings a day of fat-free or low-fat milk, other low-fat dairy products like yogurt, or fortified orange juice.

-Cut down on aged cheeses, processed meats with nitrates, chocolate, excessive caffeine, alcohol (especially red wine), citrus foods, banana's, aspartame, and MSG.

-Regular exercise may alleviate mood swings that can send you to the fridge by raising endorphins — brain chemicals that promote a sense of well-being. And exercise can reduce that common bloated feeling you may get this time of the month.

 -Choose the right foods. Complex carbohydrates such as whole grain pasta, breads, and cereal can halt your cravings for cookies and chips. These foods raise levels of mood-enhancing serotonin, a brain chemical that tends to dip during the premenstrual period.

-Eat more often. Eating every three to four hours can stave off cravings by keeping blood sugar levels even.

-Drink plenty of water 6 to 8 glasses a day

-200 IU of vitamin E twice daily 2 days before and 3 days during menstruation can ease cramps.

-Vitamin B6 with magnesium (both found in salmon and and avocados), two nutrients that have been shown to relieve monthly mood swings.

The Perfect Breakfast-

2 slices 100 percent whole-grain bread, toasted

1 Tablespoon of low-fat cream cheese

1/4 avocado

1 ounce smoked salmon

Freshly ground pepper

Small handful of alfalfa sprouts or fresh spinach


From the book The Abs Diet for Women

Any other helpful hints to beating PMS? Please let me know!

Avocado Spread

I'm not much of a standard sandwich eater, but I love toast! Not boring white bread toast smothered in butter, mind you, but hearty whole wheat bread with substantial toppings. I found this recipe from ACUPOFJO.

  

Avocado toast is perfect for a quick breakfast, snack, lunch or dinner.

Ingredients

• Avocado
• Whole wheat bread, sliced
• Sea salt (Mandatory!)
• Lemon or lime juice (optional but recommended)

Instructions

1. Toast your slices of bread well.
2. Slice the avocado in half, lengthwise, and remove the pit. Use a big spoon to scoop out the flesh. Put it in a bowl and mash it up with a fork. Mix in a squeeze of lemon or lime (optional).
3. Smash some avocado on top of your toast and top it with a light sprinkle of sea salt. Enjoy!

Nutrition Facts

A medium avocado contains 4.02 g of protein, 29.47 g of fat(healthy fat!), 17.15 g of carbohydrates and 13.5 g of fiber. Avocados are low in sugar and salt, high in fiber and cholesterol-free. Although avocados are not a low-calorie food, their outstanding health benefits more than justify their caloric investment of 322 calories apiece. Avocados are rich in potassium -- essential for regulating blood pressure -- as well as the antioxidant vitamins A, C and E; their extremely high content of dietary fiber can provide a feeling of fullness and may help prevent overeating. With a low glycemic index of 15, avocados contribute to stable blood sugar levels.

Facts from:Livestrong

Strawberry Cucumber Smoothie

The only problem I have with this summer heat is I can't realistically sit around sipping on margarita's all day (or can I?) hmmm....

For now I'll enjoy this quick and simple Cool Strawberry Cucumber Smoothie.

 

 

Strawberry Cucumber Smoothie

Recipe adapted from Joy the Baker

Ingredients:

• 1 1/2 cups frozen strawberries
• 1 cup of low fat milk
• a medium size cucumber, deseeded and chopped into large chunks.  (I peeled mine also)
• 1 to 2 tablespoons agave nectar (honey would work also)
• a squeeze of lemon juice

Blend the milk, cucumber, and agave nectar together until smooth. Add the strawberries and lemon juice and blend together. Enjoy! :)