Who doesn't like pizza? Adults love pizza, kids love pizza.. it's a win win. Even more so that this recipe is extremely healthy, quick, and costs WAY less than a pizza chain. This takes just about 15 minutes to make.. so get to it!
Ingredients for single pizza:
1 flat out pita ( or any whole wheat pita ~100 calories)
1 cup of your favorite veggies (I like broccoli, peppers, tomatoes, onions)
1/2 cup all natural tomato sauce
1/3 cup favorite cheese (mozzarella for traditional pizza taste or feta to be daring!)
3/4 cup favorite protein (this is optional, I don't put protein on my pizza)
TSP olive oil
Directions: 1.Set oven to 375 degrees and spray cookie sheet cooking spray. Once at temp, put pits on pan and pop in oven. Cook for ONLY 3 minutes.
2. Remove and top with TSP olive oil, spices (I like garlic) and WHATEVER your little heart desires! I had the toppings above but you can put ANYTHING on this and it will taste amazing. Once you have everything layered, put back in and bake for 10 minutes. Keep an eye on this, I like my pizza a little crispy. If you add meat or chicken I do recommend cooking it first as 10 minutes isn't a long time for meat.
3.Cut into pieces and enjoy!
21 Day Fix Containers:
1 Red ( if protein used)
This recipe is extremely easy to prepare, and delicious as well. It can be made in larger quantities for families, or put into single serve tupperware for lunch.
4 cups baby spinach
1 cup sliced cucumber
1 cup shaved carrots
4 hard boiled eggs
12 ounces chicken
1 cup shredded cheese (optional)
A tad balsamic dressing
Cut cucumbers, shred or cut carrots, cook chicken, boil eggs. Add all ingredients together and enjoy! This recipe is for 4 servings for a 4 family dinner or for 4 on the go meals. Without the dressing added in until ready to eat this will stay good in the fridge for a few days.
21 Day Fix Containers:
It's New England- it gets hot.. and humid.. and the air is sometimes swamp-like. Does that mean you have to cancel your weekend hike plans or lose your registration in a local 5K? No, it just means you need to be safe, and prepared. I'm here to help with that.
First, a few (kind of scary) things that happen when you're dehydrated:
-Losing 1% of your bodyweight in fluid causes your heart rate to jump 3-5bpm
-Losing 2% of your bodyweight can seriously decrease any athletic performance
-Cramping, fatigue, confusion, weakness
-Serious cases can cause fainting, renal failure and can be fatal
-Losing 8% can result in heat stress or illness
-Losing 9-12% can be fatal
Now that I've scared you; let me tell you what "dehydration" actually is and how to prevent it.
Dehydration is essentially when your body loses more fluid (2% loss) than it takes in. Our bodies are made of 60% of water, and is how we regulate body temperature, how cells function, and how we break down the carbs, proteins and fats we eat. As you can see, water is extremely important to us, losing even 1% of our bodyweight through sweating has it's risks.
HOW MUCH DO YOU SWEAT?
The average adult exercising can lose 1-3.3 pounds of fluid per hour, athletes can lose up to 5.5 pounds per hour. This depends on a few factors; level of activity, heat index, and level of athleticism to name a few. A 150 pound person need only lose 3 pounds (2%) of fluid to be considered dehydrated. You might think 3 pounds is a lot, and there is no way you lose 3 pounds of fluid when you exercise- I promise you it is easier than you think. This is in non extreme conditions. When you add in either extreme environments (like 90 degrees or 80% humidity) or prolonged exercise (over 60 minutes) you'll lose even more!
HYDRATE BEFORE, DURING, AFTER
There are three stages I urge everyone to follow to decrease risk of dehydration, heat illness and heat stroke. Read, and please, make sure you take these into account.
2-3 hours before: 17-20 oz of water
10-20 minutes before: 7-10 oz of water
* No need for sports drinks prior
<60 minutes: water only unless extreme conditions or improper hydration pre-exercise
60-90 minutes: electrolytes and water
>90 minutes: Requires water, electrolytes and carb replenishments
You'll want to consume 7-10oz every 10-20 minutes. If you're going for a sports drink:water combination check the label: ideally you'll want 14 grams of carbs, 100 grams of sodium and 25mg of potassium per 8oz.
Within the next 6 hours you'll want to replace your fluids and electrolyte levels to reduce dehydration risks and glycogen replacement. This part is tough and you'll have to guess at it unless you have the ability to weigh yourself before and after. You'll want drink 16-20 oz of fluid (water, electrolytes) for every pound lost during the workout. If you don't have access to a scale, just keep a water bottle and some sort of electrolyte drink with you the next few hours and listen to your body.
I'm writing this because many of us either have a race this weekend or plan to run, hike, walk or play sports outside and I can't stress how important it is to stay hydrated for safety and performance reasons.
HAVE FUN AND STAY SAFE!
I've been obsessing over this salad since I ordered it at a restaurant. It works great for a side, for lunch or for dinner.
Endless possibilities for combinations! Recently I've ate this salad in a wrap for lunch, with salmon for dinner, as a side with flat bread pizza and just as it is for a light dinner.
Here's the recipe, try it out!
1 bag of baby spinach/spring mix
1 granny smith apple
1/2c pecans (or walnuts)
2 oz crumbled feta or goat cheese
2 TBS (per serving) Asian Sesame Vinaigrette
Dump spinach mix into bowl, add cut up apples, pecans, cheese. I add dressing as I go, as to not make the salad soggy! Sometimes I also add a little handful of cran-raisons for a pick-me-up :)
Makes: 4 servings. Each serving is about 230 calories.
Add 4-6oz protein to make it a hearty dinner
It's easier to change your eating environment than it is to change your mind. For 90% of us, the solution to mindless eating is not mindful eating. The solution is to tweak our homes, workplaces, restaurants and grocery shopping.
Let's start with homes.
The average woman who kept potato chips on her counter weighed 8 pounds more than her neighbor who didn't.
The average woman who kept a box of cereal anywhere visible in the kitchen weighed 21 pounds more than her neighbor who didn't.
First seen, first eaten.
Studies show you're 3 times as likely to eat the first food you see in the cupboard.
So.. just how does your kitchen score in the "how slim is your home" questionnaire?
Each check counts as 1 point. If your score more than 7 you're doing good!
If you score less than, challenge yourself to bump it up to 7 within 4 weeks.
Let us know just how your home adds up and be sure to check back on our blog for Jen's tips on a slimmer home and office!
When we think of eating on the go we think "what's convenient ?" and if we're trying to be healthy some of us will also think "what's a healthier option"?
When we don't know what the healthier option is- the option that screams "delicious!!" is the the next best choice. For some that could be a muffin, for some- a donut or sugar packed oatmeal from a well known chain. Breakfast is out first meal of the day- it's what sets our nutrition for the whole day and gets our metabolism on the right path. Take a few minutes to check out the list I've compiled of the "healthy" options from such places and a list of options you could easily do at home to save not only calories but money. Take a look and let me know what I missed!
5 Not-so-Healthy On to Go Options
Dunkin or Starbucks Bagel
Calories:220-470 | Fat:1-3g | Carbs:48-70g | Protein:9-10g | Sugars: 9-20g
Starbucks Hearty Blueberry Oatmeal
Calories:220 | Fat:2.5g | Carbs:43g | Protein: 5g | Sugars: 13g
Dunkin Wake up Wrap (with cheese and ham)
Calories:170g | Fat:8g | Carbs:14g | Protein:10g | Sugars: 1g
** has 23% of your daily sodium and 15% of your daily cholesterol!
Dunkin Smart Menu- Ham Egg Cheese Croissant
Calories:470 | Fat:26g | Carbs:40g | Protein:19g | Sugars: 6g
**Contains 60% of your saturated fat and 41% of your daily sodium!
Calories:260-570| Fat:5-16g | Carbs:55-76 | Protein:3-9 | Sugars: up to 52g!!!
3 Healthy On the Go Options
2 Hard boiled eggs with a handful of almonds
Calories:304 | Fat:24g | Carbs:6g | Protein:18g | Sugars: 0g
Eggs take 10 minutes to make and can be saved in the fridge for days.
Click the link below for two of my favorite overnight oats recipes!
Toast with Peanut Butter & Strawberries( my go to break- Ezekiel bread)
Calories:199 | Fat:9g | Carbs:24g | Protein:8g | Sugars: 8g
For years oatmeal has been included in the staple "healthy breakfast" choices. I remember my mom and dad eating the white, sludgy oats and thinking to myself "how could anyone ever eat that?" Well.. fast forward 20 years and here I am preaching the nutritional goodness of oatmeal. These oats are an almost daily occurrence in my nutritional. Taking only 10 minutes to make and having an abundance of fiber, protein and good carbs- how could I not preach them to my clients??
Some of us don't have 10 minutes in the morning, this is where the popular Overnight Oats come into play. For a start- here are my two favorite overnight oat recipes. It takes 5 minutes to prepare each one and you can leave these oats in the fridge for days. So- prepare away!!! I like making mine in mason jars, but feel free to make them in any tupperware.
This is a great way to eat healthy on the go, and just as easy as eating a donut on the way to work. :)
Banana & Peanut Butter Overnight Oats
Add ingredients together, let sit in fridge for at least 3 hours and enjoy
Blueberry, Flax & Vanilla Overnight Oats
Add a healthy side such as jasmine rice, sweet potatoes or big salad. Enjoy!
Jen is a Certified Personal Trainer/Weight Loss Specialist. She is dedicated to helping everyone achieve their goals as well as sharing her journey throughout her own goals.