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! :)

Slow Cooker Pulled Pork

 A delicious dinner for four that included a BBQ Pulled Pork Sandwich topped with coleslaw, paired with an ice cold City Steam Naughty Nurse. :)

 Ingredients:

• 2.5 lb boneless pork loin roast (center cut, trimmed of all fat)
• 2 tsp red wine vinegar
• 2 tsp Hickory liquid smoke
• 1 tsp garlic powder
• 1 tsp sea salt
• 1 cup Homemade Kansas City BBQ Sauce

Directions:

Place pork in the slow cooker and season with salt, vinegar, garlic powder and liquid smoke. Cover and set to high 6 hours. Remove pork and transfer onto a large dish; reserve all the liquid into a cup and set aside.

 Shred the pork with two forks and put it back into the slow cooker along with about 3/4 cup of the reserved liquid and the BBQ sauce (for every 3 oz cooked pork, I used 2 tbsp BBQ sauce). Cook on high one more hour.

adapted from Skinnytaste

Homemade Hickory BBQ Sauce

Ingredients:

• 1 1/3 cups tomato sauce
• 1/3 cup tomato paste
• 1/3 cup honey
• 1/2 cup + 3 tbsp red wine vinegar
• 1/4 cup molasses (unsulfured)
• 2 tsp all natural hickory liquid smoke (Colgin)
• 1/2 tsp cayenne pepper
• 1/2 tsp salt
• 1/2 tsp coarsely ground black pepper
• 1/2 tsp paprika
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/8 tsp ground cinnamon
• 1/8 tsp chili powder

Directions:

In a large saucepan combine all the ingredients and simmer over low heat for 25 minutes stirring occasionally. Let it cool and store in the refrigerator until ready to use.

For using on grilled meat, brush onto chicken, pork or beef the last 10 minutes of cooking.

Makes 2 cups + 2 tbsp

adapted from skinnytaste

Homemade Hummus

Chipotle Hummus-

Ingredients:

•  1 ½ cups chickpeas
• 1 clove garlic
• 3 tbs olive oil
• 3 tbs water
• 1 Jalapeno
• 1 tsp red pepper
• ¼ tsp paprika
• ¾ tsp sea salt 

adapted from Whit Likes Fit

Chicken Panini with Arugula, Provolone, and Chipolte Mayonnaise

Tasty lunch date with my boyfriend :)

Ingredients:

• 1 tbsp Hellman's light mayonnaise
• 1 tsp chipotle in adobo sauce (or to taste)
• 3 oz ciabatta, sliced open
• 1.75 oz (1 thin) grilled chicken cutlet
• 1 slice of provolone
• 0.5 oz (about 1/2 cup) baby arugula
• Smart Balance cooking spray 

Directions:

1. Combine mayonnaise and chipotle pepper sauce in a small bowl.
2. Spread the spicy mayonnaise inside the ciabatta. Lay the provolone cheese, grilled chicken and arugula in the bread; close and lightly spray the top with cooking spray.    
3. Place on a panini press and close until the cheese melts and the bread is toasted. Cut in half and eat immediately.

Adapted from Skinnytaste

Herb and Cheese Stuffed Turkey Burgers

After my crossfit workout tonight I will be making this for dinner :) I have been craving a turkey burger and I came across this yummy recipe today. I doubled the recipe and  made 3 larger burgers and 3 smaller ones. It all depends how big you want your burgers.

Ingredients:

• 1 pound of ground turkey

• 4 teaspoons of Worcester sauce

• 2 to 3 wedges of Laughing Cow Light Garlic and Herb, cut into cubes

• 2 teaspoons of your favorite seasoning

• 4 whole wheat buns

• salt and pepper

• EVOO

Optional toppings- Light mayo, mustard, spring greens, ripe tomato slices, avocado, or salsa.

Here's What You Do:

Gently mix the turkey with Worcester sauce and the seasoning, and then form into 4 balls.

Stuff a cube of cheese in the middle and then flatten to form a patty.

Preheat a grill pan or a "real" grill to medium high heat and add a drizzle of EVOO in the pan to coat.

Grill the turkey patties about 7 minutes (4 minutes and then flip and then another 3 minutes)

Using toasted buns, create each burger. Garnish with salt and pepper and your favorite toppings.

adapted from  Skinnymommy

Spicy Chicken Salad

I LOVE spicy food! I made this a few weeks ago and it was delicious! I decided to double the original recipe so I would have plenty of leftovers :) You can eat it on whole wheat toast, on a wrap, or even by itself. 

Ingredients:

• 2 lbs of shredded chicken
• 3 jalapenos, finely chopped
• 2 red onions, finely chopped
• 2 red peppers, chopped
• 4 scallions, thinly sliced
• 2 avocado, peeled and diced
• 1 cup of chopped cilantro

Dressing:

• 6 tablespoons lime juice
• 2 tablespoons dijon mustard
• 2 tablespoons mayonnaise
• Splash of tabasco
• Salt
• Pepper
• 1 cup of olive oil

*Shredded Chicken- I boil the chicken for 20 minutes then I drain it. Once the chicken is cool, I shred the chicken. 

Combine all ingredients in large bowl. In a small bowl, stir together lime juice, mustard, mayonnaise, tabasco and salt and pepper. Slowly drizzle in olive oil while constantly stirring with fork. Pour dressing over chicken mixture in large bowl and toss to combine. Serve over greens or as a sandwich.

Adapted from Food Network

Skinny Green Monster

  I always start off my day with a smoothie. It's a quick and healthy breakfast for when you are on the go! Today I made the Skinny Green Monster. 

 I love my blender!

 A vitamin packed smoothie that tastes good!

Ingredients:

• 2 cups of fresh spinach
• 1 small ripe banana (preferably frozen)
• 3 ice cubes
• 1 tbsp of natural peanut butter
• 1 scoop of protein (I use Vanilla whey protein) 
• 1/2 cup of plain greek yogurt 
• 3/4 cup of almond milk
• 1 tbsp of ground flax 

 Adapted from Skinnytaste