Summer Time Slimming Meals

Summer time is here, and we are all trying to either get into shape, or stay in shape. 

The big question is: 

What should I eat? What will help me lose weight, or maintain weight? 

The answer is: 

Everyone will digest foods differently; therefore, there is no diet that is considered to work for everyone. If you are in the stage of wanting to live a healthier lifestyle, than you are ready to make some  changes TODAY. 

First, the most important thing to do is to make small realistic goals for yourself. If you make a goal to lose 20lbs in one month, you may fail and become discouraged. 

Example of small goals:

• Wake up and jog/walk for 20 minutes 
• Drink more water and less sugary drinks 
• Plan your lifting gym sessions
• Join a gym
• Try out a gym class 

and so on......

It is crucial to make goals that will help you succeed. 

So, let's make a small goal today to try a new healthy meal! OR to cook all your meals for one week! 

Below are some delicious meals that will help you plan some healthy meals for the week.  (Breakfast, Snacks, and Dinner) 

Spinach Basil and Tomato Omelet with Oats (or Quinoa) 

Omelet:

- 4-5 egg whites (1 whole egg- optional) 

- 1/2 cup spinach

-5 cherry tomatoes

-1 tsp. of basil 

-1/4 cup of red bell pepper

Oatmeal or Quinoa:

-1/2 cup of old fashion oats, or Quinoa

- 1/4 cup of Almond Milk

- 1 tbsp. of sliced almonds

- 1 tsp. of agave (optional) 

Apples and Protein Peanut Butter: 

Ingredients: 

- 1 Small Apple, Sliced

- 2 tbsp. of PB2 peanut butter powder 

- 1/2 scoop of Vanilla Whey or Plant Based Protein Powder

- 2 Tbsp. of water, and may need an additional Tbsp. of water if too dry

Directions: Mix all the ingredients together to make your protein peanut butter. 

OR 

use 1 Tbsp. of natural peanut butter mixed with 1/2 scoop of protein vanilla protein powder 

Cilantro Lime Salmon with French Green Beans and Portobello Mushrooms:  

Ingredients:

- 4-6 oz. of wild caught salmon 

- 1-2 Tbsp. of Cilantro Lime Dressing (or make your own: 1 tbsp. of chopped cilantro, lime, olive oil, garlic, lime juice) 

- 1 Cup of French Green Beans

- 1/2 of a whole Portobello Mushroom

Directions:

First, bake the salmon on 350 degrees for 15 minutes, or place on George Foreman Grill for 10 minutes.

Second, steam the green beans, and mushrooms with oregano, garlic, and pepper. 

Cilantro Jalopeno Hummus with vegetables:

- 3 big carrots skinned and chopped

- 2 mini cucumbers chopped

- 1-2 Tbsp. of hummus

Homemade Hummus:

- 1/2 cup of garbanzo beans 

- 2 Tbsp. of chopped cilantro

- 1/2 jalopeno chopped (seeded)

- 1/8 tsp. of sea salt

- 1 tsp. of garlic powder

Directions: Blend all ingredients. 

Italian Mahi-Mahi over Vegetable Spaghetti: 

Ingredients: 

- 4-6 oz. of Mahi-Mahi seasoned with 1 tsp. of oregano 

and dash of garlic powder

- 1 Zucchini, shredded with grater, or slice thin

- 1/2 Red Bell Pepper

- 1 can of Natural low-sodium crushed tomatoes 

- 1 cup of bean sprouts

Directions: 

Place all the ingredients in a rice cooker, and steam for about 15-20 minutes. (Fish too!)  

Optional: Serve over 1/2 cup of Brown Rice pasta, or 1/2 cup Brown rice. But, try using the vegetables as "pasta," it's lower in carbohydrates and will help with slimming down. 

Warm Spicy Black Bean Brussels Sprouts Salad --- High in Antioxidants

It is time to learn new healthy habits, for a new healthy year!

Start the new year off with a light and healthy lunch, and learn about the benefits of antioxidants below! 

Spicy Black Bean Salad

Ingredients: 

1. 6 Brussels Spouts (Trim the bottom of the sprout!) 
2. 1/2 Cup of Black Beans
3. 10 Cherry tomatoes (sliced in half)
4. 2 Scallions, diced
5. 1 Garlic Clove, minced 
6. 1 cup of Kale
7. 1/2 cup of Brown Rice (1/3 Cup for female) 
8. 1/2 Tbsp of Salsa (Optional) 

Directions:

1. Steam 1 Cup of Brown Rice (Serve only 1/2 cup on your plate after the rice is cooked). 
2. Cut all of your vegetables: slice the tomatoes, and Brussels sprouts in half.
3. Coat your frying pan with olive oil spray, and place all chopped vegetables into the pan on medium heat. 
4. Sparingly pour about 1/4 cup of water into the pan and steam for about 10 minutes. 
5. Put the black beans into the pan, and cook for another 2 minutes. 
6. Assemble the rice on the plate, than pour the vegetables over the rice. 
7. Mix the 1/2 Tbsp. of salsa with 1/2 Tbsp. of water and pour over the top of the entire plate! 

Calories: 335

Nutritional Benefits of Brussels Sprouts:

1. Brussels sprouts are a good source of fiber, which helps with lowering cholesterol. It is important for an adult to consume at least 28 grams of fiber a day to maintain proper digestion.
2. Helps reduce inflammation, with a small content of omega-3 fatty acids, and Vitamin-K.
3. Vitamin-K helps promote healthy bone growth, and prevents the tissues from calcifying, and is also an antioxidant. 
4. Reduces Cancer: bladder, colon, lung, prostate, and ovarian cancers
5. Cardiovascular Support
6. About one cup of Brussels Sprouts exceeds the daily need for Vitamin C, which is crucial for a healthy immune system. 
7. A high source of Vitamin A which also boosts the immune system. However, this vitamin helps protect the eyes, bone health, and more. 
8. Since they contain vitamin A, C, and E which are a powerful antioxidants, that protect against oxidation stress on our bodies cells and will create free-radicals ( free radicals are destructive to our cells, and may cause the cells to become unstable or cancerous). 

Antioxidants: 

One important function that antioxidants provide is fighting against free-radicals. As I stated above these are very destructive to our cells, and may cause them to be unstable or attack healthy cells. If our cells are weakened our organs, tissues, and skin will become weakened. This plays a huge role in our societies diseases (heart disease, diabetes, cancer, and others).

How can you add more Antioxidants into your diet??

1. Try to add more fruits and vegetables in your daily diet anytime you can! 
2. Bring an apple, pear, banana with you to work or school. 
3. Put dried fruits in baggies with Raw nuts! 
4. Chop up vegetables for the week and put into sealed tight containers; therefore, you can throw them in a pan for your omelet in the morning or have a quick grab snack! 
5. Eat at least five servings of fruit and vegetables in your daily diet.
6. Try to 'eat' your nutrients, rather than taking a supplement.

Snack combinations to increase antioxidants in your diet:

10-15 Raw Almonds, 2 Tbsp. of dried cranberries, or 5 unsweetened apricots.

Protein Shake: 1/2 cup of non-fat Greek yogurt (or 1 scoop of vanilla whey protein), 1/2 banana, 6 Blackberries, 1/2 cup of chopped Kale, 2 tbsp. of ground flax seed. (A regular blender will blend it).

1/2 Red Bell Pepper Sliced, with 2 Tbsp. of  Hummus (look for 100% olive oil)

10-15 carrot sticks, with 2 tbsp. of Hummus

1 piece of 100% whole wheat toast with 1 tbsp. of Almond Butter and 1 Fig sliced.

1 small apple, with 1 Tbsp. of Raw Almond Butter, or Peanut Butter.

10 Cherry Tomatoes, with 4 Artichoke Hearts (from can, low-sodium) with 1 Tbsp. of vinaigrette

Foods high in Antioxidants:

Spinach

Apricots

Broccoli

Cinnamon

Tomatoes

Olive Oil

Artichoke

Green Tea

Pineapple

Prunes

Mangos

Squash

Millet

Almonds

Berries

Carrots

Peppers

Oregano

Red Beets

Goji Berries

Acai Berry

Coconut Oil

Pinto Beans

Broad Beans

Lime

Kale

Lemon

Dates

Chiles

Cloves

Garlic

Grapes

Wheat Germ

Pomegranates

Hempseed Oil

Barley & Rye

Black Currant

Blood Oranges

Sweet Potatoes

Raw Nuts & Seeds

Whole Grain Brown Rice