Tips For A Healthy Summer

Summer is almost here! Yay! It's never too late to get in shape, and if this is one of your goals for this summer, here are some great tips to help you reach that goal and have some fun too!

1. Stay hydrated - Water keeps your body functioning more effectively and cleanses it as well. Make sure you drink water first thing in the morning and all throughout the day, especially if you are exercising. Dehydration can cause fatigue, but staying hydrated will ensure you have plenty of energy on super hot days. - Isaiah 40:30-31 "Even youths grow tired and weary, and young men stumble and fall, but those who hope in the Lord will renew their strength."
2. Get outdoors - Exercise doesn't have to be boring! Explore the great outdoors with your family this summer. Make a list of outdoor activities that you want to participate in over the summer and schedule them. - John 8:12 "I am the light of the world. Whoever follows me will never walk in darkness, but will have the light of life."
3. Establish a training program and record your goals for accountability - If you are serious about getting in shape this summer, it helps to establish goals and a training plan. A program helps to keep you focused. Tracking your progress lets you assess what is working and what is not with regard to your goals. - Psalm 119:2 - "Blessed are they who keep his statutes and seek him with all their heart."
4. Eat small meals frequently - Eat small portion meals frequently throughout the day. The more often you eat, the higher your metabolic rate. A higher metabolism burns more calories a day. - 1 Corinthians 10:31 - "So whether you eat or drink or whatever you do, do it all for the glory of God."
5. Get creative - Change up your social and eating habits to incorporate a healthy lifestyle. Instead of eating a heavy lunch, pack your lunch and go for a short walk. This will help break up a stressful work day and give you a feeling of refreshment and invigoration for the rest of your afternoon at work. - James 1:5 - "If any of you lacks wisdom, he should ask God, who gives generously to all without finding fault, and it will be given to him."
6. Be patient with yourself - Don't worry if you took the winter off, be patient and don't expect to reach your fitness goals in a week or two. Appreciate the efforts that you're making. Focus on what you want to accomplish each day in your physical activity. Getting in shape takes time and with commitment you will reach your goals. - 2 Timothy 1:7 - "For God did not give us a spirit of timidity, but a spirit of power, love and self-discipline."
7. Love yourself - Realize that we are all built differently and that love comes from within. When you show love you are beautiful. Always love yourself for who you really are inside. As long as you know you are eating right, exercising, and doing your very best, you will be healthy and happy. - 1 Samuel 16:7 - "For the LORD sees not as man sees: man looks on the outward appearance, but the LORD looks on the heart."
8. Remember to have fun - Summer is supposed to be a time of great memories. Relax and enjoy yourself and get healthy one step at a time! - Galatians 5:1 - "It is for freedom that Christ has set us free. Stand firm then, and do not let yourselves be burdened again by a yoke of slavery."

Green & Lean Smoothie

Green & Lean Smoothie

Green and Lean Smoothie - This smoothie is so full of nutrition and so delicious! Great for breakfast!

Blend all ingredients in a blender until smooth. This makes two smoothies. Add protein powder for extra protein! Enjoy!

1 Cup Almond Milk
1/2 Cup Fat Free Greek Yogurt
1 Frozen Banana
1/2 Avocado
1 Cup Organic Spinach
1/2 Tbsp Coconut Oil



Nutrition Facts Per Smoothie:
Calories - 225
Protein - 9g
Fat - 11g (healthy fats from coconut oil & avocado)

Clean Eating Chicken Enchiladas

Here's my healthy spin on a favorite Mexican meal, chicken enchiladas. Traditional enchiladas can be full of fat and carbohydrates because of the white flour tortillas. My husband and I substituted regular tortillas with Ezekiel Sprouted Grain Tortillas which are flourless and full of protein. They work nicely with enchilada recipes too because their texture is very much like corn tortillas. This recipe makes 6 large enchiladas and one is plenty to fill you up! Here's the recipe with nutrition facts.

Clean Eating Chicken Enchiladas

Ingredients:

1 package chicken breast tenderloins (about 1 lb)

1/2 medium onion, minced

1/4 cup fresh chopped cilantro

1 small can green chiles

1 cup green salsa verde

1 tsp cumin
1 tsp garlic powder
salt and pepper to taste
1 package (6) Ezekiel Sprouted Grain Tortillas
4 oz (1/2 small block) of extra sharp cheddar cheese
1 10 oz. can enchilada sauce
1 medium tomato, diced
1 can sliced ripe olives
6 Tbsp light sour cream
6 Tbsp guacamole

Directions:

Preheat oven to 350 degrees. Lightly coat a 9" x 13" baking dish with olive oil. Place chicken breast tenderloins in a large pot and cover with water. Bring to a boil over high heat. Reduce heat to medium and simmer until no longer pink in the center, about 15-20 minutes. Drain and let cool slightly. Shred cooked chicken by pulling apart with a fork and set aside. Lightly coat a large skillet with olive oil and place over medium-high heat. Add onion, cilantro, green chiles, salsa and spices and saute for 2-3 minutes. Add shredded chicken. Cook, stirring occasionally, until heated, about 5-6 minutes. Fill each tortilla with 1/6 of chicken mixture and  a large pinch of cheddar cheese. Roll up and place, seam side down, in the prepared baking dish. Pour the enchilada sauce over the enchiladas and then sprinkle the top with the diced tomatoes and olives. Finally, cover with the remaining shredded cheese.

Bake until enchiladas are heated through and the cheese is melted, about 25-30 minutes. Top each enchilada with a tablespoon of sour cream and guacamole if desired.

Nutrition Facts Per Large Enchilada with Sour Cream & Guacamole:

Calories: 393

Fat: 17g

Protein: 25g

Carbs: 36g (from sprouted grains, not white flour)

Fruits and Veggies of the Fall

Who doesn't love the fall? The weather is pleasant  (for the most part;)), the trees are beautiful, there is football to watch and our tastes actually start to change a little as we crave more hearty foods. Below is a list of some of the wonderful fruits and veggies that are "in season" during the fall.

Fruits:

• Pears
• Pomegranates
• Cherries
• Apples
• Grapes
• Pineapple

Veggies:

• Squashes 
• Pumpkins
• Broccoli
• Brussels Sprouts
• Cauliflower
• Mushrooms
• Butter Lettuce
• Sweet Potatoes

By purchasing foods that are in season, your dollar goes right to the local farmer usually, and your family will be able to enjoy the health benefits of eating fresh, unprocessed fruits and vegetables. Of course we live in a world where we now have any fruits and veggies we want all year round, but the downside to this is that they are picked while still immature, to ensure that they don't spoil along the way. Not only does this affect the fresh taste and aroma of your fruits and vegetables, but also breaks down the essential vitamins resulting in nutrient loss. Buying seasonal produce gives you the opportunity to try new things as well!  

Genesis 1:29 - Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. Thy will be yours for food."

Chocolate Zucchini Cake with Greek Yogurt Chocolate Ganache

You won't even notice a difference between this and traditional chocolate cake! I promise!

I'll admit it, I have a sweet tooth at times (many times!), so I love finding healthy recipes for yummy sweet stuff! I found this chocolate cake on Pinterest, but I added a few things and tweaked it a bit. What impressed me was that it calls for zucchini, Greek yogurt, coconut oil, olive oil and whole wheat flour. Cake is cake, but this one packs alot of nutrition in one piece! I was skeptical at first when I stumbled upon it, but thought I would at least give it a try. Ohhhhh my goodness...it is DELICIOUS!!! My husband LOVED everything about it! So here goes:

Ingredients:

For the cake:

• 3/4 cup olive oil
• 1 cup honey (I used local honey)
• 2 tsp vanilla extract
• 2 large eggs
• 3/4 cup fat free Greek yogurt
• 1 Tbsp low fat sour cream
• 2 1/4 cups whole wheat flour
• 1 1/4 tsp baking soda 
• 1/2 tsp baking powder
• 1/2 tsp salt
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• 3/4 cup cocoa powder
• 3 cups (or 3 medium) grated, peeled zucchini
• 1 cup mini dark chocolate chips

For the ganache:

• 1/4 cup honey
• 1/4 cup coconut oil
• 1/2 tsp vanilla extract
• 4 Tbsp cocoa powder
• 2-3 Tbsp Greek yogurt
• 
  

Directions:

For the cake: Grease a Bundt pan and preheat the oven to 350 degrees. For the cake, combine the honey, olive oil and vanilla extract in a large bowl. Stir well to make sure the honey is incorporated. Stir in the eggs and then the Greek yogurt and sour cream. In another large bowl, combine all the dry ingredients. Use a whisk to break down the clumps of the cocoa powder if necessary. Add the wet mix to the dry mix and stir until combined. Don't over mix. Fold in the zucchini and the chocolate chips. Bake for 40-45 minutes. When you insert a toothpick in the middle, the toothpick will NOT come out dry, or even with crumbs, but it will come out covered in a sticky batter. If you insert it, and it's just normal batter, it's not ready, so cook for another couple minutes. Sticky batter is what you want. It will continue to cook once it comes out of the oven. Let it cool in the pan for 15-20 minutes and then carefully run a butter knife around the edges of the pan to loosen it. Flip it out onto a plate and let it continue to cool. Cool a little longer before putting on the ganache. If using the following ganache recipe, store cake covered in the fridge because of the yogurt.

For the ganache: Over low-medium heat, melt the honey and coconut oil in a medium saucepan. When melted, add the vanilla and then the cocoa powder. Stir with a whisk until thoroughly combined. Place in the fridge for about 5 minutes. Take out and add a Tbsp of Greek yogurt at a time, stirring after every one. It should be more runny and ready to pour over the cake at this point. Not too hot and not too cold. Pour over the cake and enjoy! Store in fridge.