Take care of your health from the inside out, and your body will thank you.

CousCous Salad

Ingredients:

Bell peppers (green, red, yellow) red onion, cucumber, cilantro, minced garlic, olive oil and fresh lemon juice.

Chop all of the veggies into small cubes. Cook couscous as per directions on the package. Add veggies to cooled couscous. Drizzle some olive oil and lemon juice to taste.

Enjoy!

Spaghetti Squash w/ ground turkey

This easy and delicious meal will help curve your carb craving.

Instructions: Slice squash in half and bake in oven at 350F until squash easily falls apart when scooped with fork. Drizzle a little olive oil for taste. When cooled, use a fork to scoop out squash until you get a spaghetti like texture. Set aside. Prepare ground turkey to your desired taste, and tomato sauce.

Homemade tomato sauce: I cooked down six tomatoes (which I cubed) using olive oil, minced garlic, basil and fresh ground black pepper. Once cooked I added my ground turkey.

Enjoy!

 

 

 

Turkey Stew

Getting ready for the fall and cooking up some healthy comfort food to get me through the winter. On todays menu we have a protein packed ground turkey stew.

Ingredients: 

1 cup of organic chicken broth, carrots, chickpeas, kidney beans, celery, spinach, garlic, onions, green peas, and cilantro for taste.

Instructions: start by browning your ground turkey in a pan. Season with pinion powder, garlic powder, all purpose seasoning, black pepper and any other seasoning for taste. In a separate deep pot add a tbsp of olive oil, chopped onions and garlic to start browning. Once brown add chicken broth, beans and peas. Once the contents start boiling add the ground turkey and remaining ingredients. Cover pot and allow to boil down leaving just a bit of broth in the pot. At this time you can add additional seasoning for taste.

Quick Summer Eats

When its too hot to cook take it to the grill. Featured are my famous turkey burgers with a side of couscous and sweet mango salsa. See detail below. 

Turkey Burger  -1lb of ground turkey (seasoned with all purpose seasoning, minced garlic, onions browning)

Mango salsa - chopped mango, onions, red peppers, green peppers, cilantro, tomatoes lime and lemon juice.

Couscous- 1 1/3 cups of couscous, 1/2 of organic chicken broth, chopped onions and bell peppers.

FROYO POPS

Craving a sweet treat without the guilt? Try making your own organic froyo pops. All you need are popsicle molds (I purchased mine at target), your favorite frozen fruits, non-fat yogurt, protein (optional) and a splash of water.

Combine all ingredients into a blender or Magic Bullet, and blend down until you are left with the consistency of a smoothie. Pour contents into popsicle molds, and freeze over night. In the picture I combined frozen strawberries and blueberries. Enjoy!

 

 

WATER IS THE NEW TEA

I've sworn by this water for over a year now and it has never let me down. The recipe is quick, cheap and tastes great. For only $2.00 you can make a few weeks worth of this water and the results will speak for itself. It's simple add four cubes of raw ginger, three lemon and cucumber slices to 1 liter of water and boom, enjoy! Double the ingredients for 2 liters of water and you can consume your entire days supply of water. Drink this water for a week and you will instantly see the results. Less bloat, and clear skin. Enjoy!  


 

FROZEN BLUEBERRIES

Many fruits contain excess fructose ( a sugar that can be hard on the digestive tract). Luckily, there are many choices that have balanced glucose-to-fructose ratio, and contain vitamins, minerals and antioxidants. My personal favorite is blueberries. I like to freeze them and grab a handful before or after a workout. The recommendation came from a close friend after noticing that all of my fruits were about to spoil. Instead of freezing and  using them for my protein shakes, I ate them frozen and loved it. The dusty in color fruit contains 80 calories per serving and are reasonably priced, but don't wash off that "dust" until you are ready to dig in. A quick rinse will soften your blueberries, which can quickly spoil. So freeze them, and wash just before eating. Enjoy!


 

COCONUT OIL, I USE THAT ISHH FOR EVERYTHING!

If you workout as much as I do, then you know that in addition to trying to maintain a blowout or new hairdo your skin can also become compromised from excessive sweat.

I was recently introduced to using coconut oil as a way of maintaining my skin complexion. I was under the impression that coconut oil could only be applied directly onto the skin; however, after talking to a few women, I was informed of other ways to use it. 

HERE IS MY TIP: take a tea spoon of coconut oil and swoosh it in your mouth until it starts to dissolve (DO NOT SWALLOW). When the coconut oil changes texture from hard to creamy, spit it into the garbage. Do not spit it into the sink because coconut oil tends to harden quickly. Repeat this process daily and watch your skin complexion clear up. 

Coconut oil has many benefits. Coconut retains the moisture content of the skin, and eliminates moisture loss through the pores. The fatty acids contained in coconut oil have strong disinfectant and antimicrobial properties. As a result, coconut oil protects from microbial infections that can enter the body through the pores. Oil pulling, using coconut oil is a great way to maintain clear skin.


SWEET TOOTH, NO PROBLEM!

 

If you have a sweet tooth like me, then you know how hard it is to eat clean and curve that craving.

HERE IS MY TIP: Cut 3 bananas in half, remove the skin and pierce each half with a popsicle stick. Freeze the bananas on a baking tray for 1-2 hours. Melt down some dark chocolate using a double boiler or any method you've used in the past. Try to avoid getting water in the chocolate or using a wooden spoon as the chocolate with toughen up quickly. Dip or roll the frozen bananas in the chocolate and place back on baking tray. Return the bananas back into the freezer for 10-15 minutes or until the chocolate cools and remove. Enjoy!


1. 

1. 

3.

3.

5.

5.

 

 

 

CLEAN EATING NEVER LOOKED BETTER!

Eating clean doesn't have to be boring, and tasteless. There are so many different ways to eat clean and actually enjoy what you eat at the same time. Here are a few on my favorite colorful dishes. 

1. Easy garden salad with shrimp (mixed greens, cheery tomatoes, cucumbers, greek olives) salad topped with sautéed shrimp.

2. Grilled shrimp ( seasoned with garlic, parsley, salt and pepper) couscous and grilled asparagus.

3. Glazed Salmon Bowl from NATURE GRILL. 6 oz grilled salmon, carrots, zucchini, broccoli and sundried tomoto, sautéed with teriyaki glaze over brown rice. Only $11.50, on the go and delicious.

4. Grilled salmon, garden salad with broccoli rye with a greek salad.

5. Brunch at Sarabeths NYC. Cobb salad was on the menu. See you can brunch and still eat clean!

6. Grilled salmon and a side salad (see a trend yet)! lol

 

 

2.

2.

4.

4.

6.

6.