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Rejuvenate your body with these 5 healthy eating tips!

 

A lot of us jump over the junk food as our childhood days were filled with healthy veggies and boiled food! The actual problem is that we still haven’t discovered the benefits and reality of healthy eating and a scheduled diet plan. Moreover, as we keep on struggling and balancing around our personal and professional life, we hardly get any such opportunity where we can cope up with requirements of our body and stay proactive as and when required. Our relationships with healthy eating have actually got badly tarnished, and thus, it is high time that we turn down the taste of our tongue and start preferring the health of our gut! To help you in doing so, here we are with 5 healthy eating tips that must be followed up every day!

  • Know your food

Fortunately, a lot of us fall under the category of food lovers, especially women, however do you actually know your food? Unfortunately not! There have been various researches which have proved the fact that people don’t actually go through the composition or the containing ingredients in their food items when they plan to eat something. All they do is just listen, smell, see the presentation and get the food down their throat. But before doing so, always go through the complete ingredients of the products that you eat.

 

  • Stop eating food outside

Due to their busy schedules, people either rely on ready to eat food, or they just prefer eating out every day. However, this is the worst thing that you would do with your body. Find enough time and get to know about the best veggies and fruits which would keep you and your family.

 

  • Have your portions sorted

You might have seen people usually skipping up their breakfast when they get late to the office, or the people eating bulk of food just twice a day. Well, this is actually wrong. Researches and specialists suggest that you must never skip your breakfast so as to attain a healthy body. Moreover, divide your food into 4-5 meals across a day. So neither you would feel very hungry, nor would you experience extreme dizziness after having lunch or dinner.

 

  • Go for fermented food

Get a daily dose of essential probiotic goodness through the help of fermented food. Choose things like sugar free yogurt, kefir, miso, kombucha and a lot more which makes your gut healthy and safe. The beneficial bacteria which they deliver support a good bowel and keep you cherished throughout the day.

 

  • Try your hands at kitchen

Today the work force is experiencing a better proportion of men and women. Due to the increased participation of women today in outside world, and lack of support from the other family members, a lot of people don’t prefer cooking at home. For a healthy heart and gut, try your hands in the kitchen with your partner or kids. This will help you in getting acquainted with the benefits of grains, groceries and a lot more. Moreover, you can have better cooked and sanitized food products which would keep up with your bodily needs at par.

So, try these 5 healthy eating tips and stay young!

Tips to Waste Less Food

Tips to Waste Less Food

We’re focusing on repurposing and freezing food in order to reduce food waste especially after christmas. Join us on our month-long challenge to reduce food waste and save the environment and our $$$ along the way!

Ok, we’re in the final week of our Sassy Scrap anti-food waste challenge. I can’t even believe it, mostly because my brain died when coming up with this list, and included 5 tips when there were only 4 Tuesdays to post in April. I think I need a break to find my brain. Please and thank you. So, instead of dragging it out, we’ll combine these last two tips and send you on your way!

Repurposing your food.

We already talked about all the ideas for using those sassy scraps. Remember? If not, check out our Pinterest account.

 Freeze it:

So many foods freeze easily, instead of letting your leftover pasta sauce get moldy, throw it in a bag and freeze it. Besides, who doesn’t love grabbing something homemade & delicious out of the freezer for dinner? I certainly do.

A couple weeks ago, when I went to a conference in Phoenix for a week, I planned my pre-conference meals so poorly! I ended up eating way less than planned. Instead of letting my food go bad, I froze the cheese I had in my fridge, some broccoli, and my leftover lentil bolognese. I had these delicious foods to look forward to for 2 weeks after I got home. Such a treat!

Here’s a guide from the National Center for Home Preservation on what freezes well:

http://nchfp.uga.edu/how/freeze/dont_freeze_foods.html

Ok those were both really short topics, maybe it was better to combine them. We’ve had a great time challenging ourselves to be more aware of purchasing and avoiding food waste. My personal favorites are reducing the non edible portions of food (not cutting off so much of stems…), composting!, freezing, and meal planning. This is really the first challenge that I really took to heart and changed my habits through. I hope you’ve found some ways to waste less and save more (food & $$$$ of course).

We’d love to hear from you!

What have you learned through this challenge?

What works for you to reduce food waste?

Or does it even matter?

Healthy Shake Recipe

I’m really excited to share my lightened-up shamrock shake recipe. I hope you enjoy it almost as much as I have. Back to smoothie junk, I’d have a smoothie almost every day of my life for breakfast if I had more time in the morning. I have to be to work by the butt-crack of dawn most days, and the thought of the earth shattering crank of my Blendtec makes me cringe. Aren’t I just the best roommate/neighbor for not waking everyone up to meet my smoothie need? So, on late days, when I don’t exercise first thing, I glory in my opportunity to indulge in my fave breakfast! This shamrock shake is high enough in protein and has some fiber, making it a great breakfast (or you can add chocolate to make it more of a dessert-my choice!).

Here are some add-ins that make smoothies (and this smoothie) bomb!

Spinach: have you tried it? It does change the color (for better or for worse-your preference), but I feel like it really mellows out the acid in the berries I always add. It’s a great way to get veggies in and to make the ingredients really meld
Banana: does wonders to smooth out the flavor & texture. Like the spinach, it mellows out the flavors, but it’s so creamy and smooth-it does just the same to the consistency. Plus it’s better than ice cream because bananas don’t melt!
Flaxseed: why not look for ways to increase omega-3s? Even better, it doesn’t change the flavor!
Oatmeal: just like the banana, it adds texture to smoothies. Also, if you need to thicken your smoothie up throw in some rolled oats! They add fiber and don’t really change your smoothie’s flavor.
Greek yogurt: I ALWAYS add a big spoonful (or 2) of plain/flavored Greek yogurt. Like the oats, it adds great body to your smoothie, but it also adds probiotics, calcium, and protein. All of which are great to start out your day with!
Lightened-up Shamrock Shake.
Without further ado, here’s your golden ticket to enjoy a tasty and smooth Shamrock Shake without all the extra calories, fat, and unknown ingredients. Plus, I’ll throw in extra protein & nutrients for fun!

Lightened-up Shamrock Shake
Yields 2
A light, refreshing, and healthy take on the traditional St Patrick’s Day Shamrock Shake. Plus, there’s no sugar added to this shake.
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Prep Time5 min Total Time5 min
Ingredients
1 cup plain Greek yogurt
1/4 teaspoon vanilla extract
1/2 banana
1 teaspoon mint extract
1/2 cup milk
Large handful of spinach
1/3 cup rolled oats
1 tablespoon flaxseed
Handful dark chocolate chips (optional)
Instructions
Add all ingredients to blender, blend until smooth
Notes
Top with whipped cream or green sprinkles for the full effect!

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Our Mac and Cheese

A lightened-up version of my childhood favorite boxed pasta.
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Prep Time20 min Cook Time10 min Total Time30 min
Ingredients
12 oz whole wheat shell pasta
2 cups pureed cauliflower (small head of cauliflower, 2 tbsps water)
1/4 c plain Greek yogurt
1/2 c fat-free evaporated milk
1 c sharp white cheddar cheese
1/4 teaspoon salt
freshly ground pepper
Instructions
Cook pasta according to box directions.
Steam chopped cauliflower in about 2 tbsp water until tender.
Blend cauliflower and cooking liquid in food processor or high speed blended until smooth.
Add evaporated milk and Greek yogurt, pulse until incorporated.
Cook this cauliflower and dairy mixture in saucepan over low-medium heat.
Whisk in cheese, salt and pepper to taste.
Mix cooked pasta into cauliflower cheese sauce.
Serve! (sprinkle paprika and parmesan cheese for added flavor)

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Midnight Snacking.

At around 9:00 PM a lot of nights, my brain turns to desserts. It doesn’t matter if I’m completely full or satisfied with all the food I’ve eaten throughout the day. I attribute this phenomenon to a few things:

-tradition (I have always had a dessert a couple hours after dinner. It’s just what I do)

-fatigue (when I’m tired I like to eat)

-mindless eating instead of mindful eating (eating just to eat and not paying attention to if I’m full or not)

-not being able to really figure out my hunger/satiety cues at night (or just ignoring them).

One night I was laying in bed and reallllllly wanted a donut. Just a small Hostess chocolate covered donette. You know the ones I mean. The yellow cake covered in waxy chocolate. So gross, yet to me, so delicious.

I resisted the urge to get up and go get one, but it was really surprising to me that I even had that urge that late at night. Believe me, I get plenty of snacks and don’t deprive myself of any of the foods I want. I feel like I have a healthy relationship with food. But why the late night craving?

What if there is more to the midnight snack than we previously thought?

A recent preliminary study at Brigham Young University (so fun to see something from my alma mater!) suggested the neural receptors in our brain that help us feel satisfied with our food are lower at night than during the day (1). Therefore, one could argue that we tend to eat more at night because we aren’t feeling the same satisfaction.

The study was performed by exercise sciences professors and a neuroscientist by using MRI to measure how people’s brains respond to high-and low-calorie food images at different times of the day. Their results showed that when shown different images of food, especially foods that are high in calories, it can generate spikes in a person’s brain activity; however, the study showed that those spikes are lower in the evening. According to the lead author of the study, a reason a person might over-consume food at night is because food is not as visually rewarding at that time of day, so it may not be as satisfying and lead a person to eat more to try to reach that satisfaction. The biggest surprise for the authors of the study was that there was lower reward-related brain reactivity to the food images the participants were shown in the evening.

Midnight Snack

I thought this study was pretty interesting. I have always thought I wanted to eat more at night because of stress or just something to do. It will be interesting to see what follow-up studies find and how the neural responses in the brain translate into eating behavior.

What do you think about this? Do you think this study is on to something?

Do you find yourself eating more at night?

It’s a myth that your body doesn’t digest food very well after a certain time of night. Your body digests food the same way every time. Our bodies rock. The reasons you may choose to not eat after a certain point at night are because people tend to overeat at night for various reasons: stress, reflux if you try to lay down too soon after eating, boredom, mindless instead of mindful eating, etc. If you are hungry, by all means, eat a midnight snack. One time when I was pregnant, I woke up and my stomach was roaring. The rumblings of my intestines even woke my husband up. It was one of the strangest thing I had experienced during my pregnancy. Even though it was the middle of the night, I got up and ate something because clearly my dessert from the night before wasn’t pulling me through. If you wake up truly hungry, don’t feel guilty about feeding yourself.

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Overnight oats Recipe

Apple Cinnamon Overnight Oats

Has it helped? Do you remember why eating off of smaller plates is beneficial? If not read this!

This overnight oats recipe is perfect for these awkward in between stages of September: a little bit of summer and a little bit of fall. It’s still sweltering outside during the day, but crisp in the mornings and evenings.

To be honest, overnight oats seemed too trendy and dumb for me to try, but after trying it for the first time, it’s no longer too cool for me. It’s quite possibly the easiest and most satisfying breakfast for a quick exit out of the house as you can eat them hot or cold.

You do a bit of work the night before, then just grab & go in the morning. Dynamite! Game over, I’m hooked & its delicious, so I’m extra hooked!

Cinnamon Apple Overnight Oats

Apple Cinnamon Overnight Oats

Serves 2
A simple and delicious overnight oats recipe, that’s perfect for fall
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Prep Time
10 min
Total Time
8 hr
Prep Time
10 min
Total Time
8 hr
Ingredients
2/3 c rolled oats
2/3 c plain greek yogurt
1/2 c milk
1/2 c unsweetened applesauce
1 tablespoon chia seeds
1/2 teaspoon cinnamon
pinch salt
Instructions
Stir all ingredients together, divide into two bowls.
Add fruit in the morning and eat or take it to-go!

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creamy-roasted-asparagus-soup/

Creamy Roasted Asparagus Soup

Step into spring with this delicious creamy roasted asparagus soup. It’s creamy, smooth, and delicious but it doesn’t have any cream in it!
Creamy Roasted Asparagus Soup
Happy St Patricks Day! Here’s a gorgeous green overload for you….. I’m on my way to Seattle. Happy St Patty’s Day all!

Check out why asparagus is so great:

Nutrition Spotlight: Asparagus

Asparagus soup was one of my favorite soups while in Spain. Remember how I lived there & would eat delicious creamy soups all the time? Well, they were delicious but unnecessarily laiden in fat, that’s why I love this soup and the mushroom one I made, because they’re creamy, delicious and not stock full of cream.
Creamy Roasted Asparagus Soup
2016-03-14 16:42:04
Serves 4
This creamy asparagus soup is the perfect spring soup, it’s smooth, creamy, yet light enough for the springtime.
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Prep Time
5 min
Cook Time
20 min
Total Time
25 min
Prep Time
5 min
Cook Time
20 min
Total Time
25 min
Ingredients
2 lbs fresh asparagus, washed and trimmed
1 tablespoon olive oil
1 white onion, cubed
3 cloves garlic
1 cup vegetable or chicken broth
2 cups milk
Salt and pepper to taste
Instructions
Turn oven to 425 degrees
Roast asparagus until softened, about 20 minutes
While asparagus is roasting, sautee garlic and onions with olive oil in medium sautee pan.
Transfer cooked vegetables to high powered blender.
Add milk and broth.
Blend vegetables and liquid until smooth.
Add more liquid if desired.

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favorite-protein-packed-tzatziki-dip

This super easy protein packed tzatziki dip is the perfect accompaniment to your crudite platter, to dress your favorite salad, or over chicken. Disclosure: I was contacted by Chobani to develop a recipe using their Greek yogurt, I was not compensated for my time or ingredients. All opinions are my own.
Tzatziki Dip | www.betrulynourished.com
Have you heard about Chobani yogurt’s #madewithchobani Summer challenge? (for more recipes using this lower fat & higher protein sub, check out Made With Chobani) As a long time Chobani lover, I was STOKED to find this awesome challenge & website to find new ways to incorporate Greek yogurt into my cooking-and you can too! It’s an open challenge, so just submit your creation to the Chobani social media team.

But how on earth could I just choose one way to use this thick, creamy, and tangy yogurt? I’m currently swimming in farmers market vegetables, so I thought I’d try to make something to dip fresh vegetables (and yummy multigrain crackers) into. After a second of thinking my favorite Greek topping came to mind…… tzatziki!

Have you had Greek tzatziki sauce/dip before? It’s really the most refreshing & delicious creamy topping to anything really, but is particularly delicious over grilled chicken and vegetables. Add a sprinkle of feta cheese and you’re golden. I know this isn’t your typical tzatziki sauce, no dill in sight! But dill is one of those flavors that I just can’t take in large amounts, and since this is my own recipe, I do what I want! So really, you need to spend just 5 minutes to toss this together and it might just change your life annnnnd keep you full because it’s chalk full of protein. I know, you’re welcome!

Favorite Protein Packed Tzatziki Dip

Yields 1
Tzatziki sauce is a traditional Greek yogurt sauce. It’s typically full of fresh cucumbers, dill and citrus. Here’s a spin off of the traditional, but still as delicious and refreshing.
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
Ingredients
1 cup Chobani Greek yogurt
1/3 cup English cucumber, cubed
1 teaspoon fresh thyme
1 tablespoon fresh mint, julienned
1/4 teaspoon garlic salt
1 teaspoon lime juice
Fresh ground pepper to taste
Instructions
Mix all ingredients until well incorporated.
Serve
Notes
This delicious and simple tzatziki sauce is a unique protein packed sauce that’s delicious topping a salad, your favorite Greek gyro or salad, or as a dip for some pita chips or fresh vegetables.

Plain Greek yogurt is a staple in my fridge. I use it to make overnight oats, I use it in place of sour cream in recipes and to top my fave Mexican foods, I occasionally use it in place of fats in baking, and as a great thickener in soups. Plain Greek yogurt is so delicious & versatile, you can use it a lot! Still in need of some Greek yogurt recipe inspiration? Check out these delicious recipes on the Chobani recipe index on

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game-day-jalepeno-cheddar-dip

Here is our favourite Jalepeno cheddar recipe.

They’re made with all natural ingredients
They’re naturally gluten and lactose free
Owned by dairy farmers so 100% of the profits go to the farmers (they deserve it!)
Their cheddars are award winning, including “World’s Best Cheddar”
Cabot is cooperative owned by 1200 farmers throughout New England and New York
They make cheeses as well as Greek-style yogurt, sour cream, cottage cheese, and butter
Check out this store list to see if Cabot cheeses are sold near your house:

Now on to the main event! I was thinking of my favorite cheesy snacks. They include mozzarella sticks and spinach artichoke dip. Honestly, I tried to bake the mozzarella sticks and failed miserably, plus the sharpness was a bit too much for me. Lame huh?!
So it was on to a cheesy dip. In efforts to make a traditional cheesy dip healthier for game day, I substituted the cream cheese for pureed cauliflower and it is……awesome! Hence the Jalapeno Cheddar Dip.

Since the only thing in football I care about are the Seahawks and Russell Wilson, a blue and green theme was a must! So we’ve got blue corn chips, jalapenos, and spinach.

Creamy Jalapeno Cheddar Dip

Serves 4
Dip your fave chips or vegetables into this cheesy, creamy and spicy dip. All sports fans are bound to love it!
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Prep Time10 min
Ingredients
6 ounces Cabot Seriously Sharp Cheddar Cheese
1 medium head of cauliflower, chopped
1/4 cup water
1/4 cup Greek yogurt
1 cup frozen spinach
1 whole jalapeno (sliced)
1/2 teaspoon garlic powder
1/4 teaspoon smoked paprika
pinch salt

Instructions
Preheat oven to 350 degrees
Boil water in shallow pan, add chopped cauliflower once boiling
Steam cauliflower until softened, about 3-5 minutes
While cauliflower is steaming, grate cheese then set aside
Spoon cauliflower into food processor or high powered blender, add Greek yogurt
Mix cauliflower, frozen spinach, and Greek yogurt until smooth
Add grated cheese, jalapeno, garlic powder, and salt
Pour mixture into shallow baking dishes or ramekins
Bake for 20-25 minutes, or until cheese is golden brown
Notes

Frozen spinach should thaw to become soft when added to the hot cauliflower, but you can warm it up before adding it if you’d like.
Adjust amount of jalapeno to alter spiciness, you can also use canned jalapenos (as I did)
Serve with blue corn chips (if a Seahawks fan) or regular chips and veggies

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Interval Workout and a Yummy Salmon Recipe

Interval Workout and a Salmon Recipe.

by be truly nourished.

Hi everyone!

Today we have teamed up with Right Path Fitness and he has provided a new workout routine for you that I tried this morning and a recipe that I also tried last night.

I have made known (or at least I think I have) that I love doing interval workouts. My favorites can be seen under my “workouts” page! Today, I didn’t really want to do any of those, so I teamed up with Tamas and tried his while at the gym.

General Warm-up/Flexibility Routine

Touch Toes – 15 Reps (Touch toes quickly, come right back up and repeat)
Lunges – 10 reps/leg
Side Lunges – 10 reps each direction
Butt Kicks – 25 yards
High Knees – 25 yards
Arm Circles – 20 reps
Trunk Twists – 20 reps
Side Bends – 20 reps
Weeks 1-2

Monday – AM Full Body Weight Training
Tuesday – PM HIIT Workout 30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
Wednesday – AM Full Body Weight Training
Thursday – PM HIIT Workout 30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
Friday – AM Full Body Weight Training
Saturday and Sunday – Rest

This was a great workout! The last 1.5 min of work (with the 30-sec increments of decreasing speed from 9-8 mph) was killer. I also really liked recovering with walking and then easing back into the hard working part of the interval with running at 6.0 mph. This was a change from my usual intervals where I just do hard work and then recover…it added another component where moderate work was in between the recovery and hard work. I loved it 🙂 .

Now, on to dinner last night. It was super tasty.

Baked Salmon with an orange glaze, sugar snap peas, and a salad (not pictured)
I adapted the recipe from my “The Best of Clean Eating” cookbook. The original recipe only serves two and I found it posted online here.

Here is the recipe according to how I made it 🙂 .

Baked Salmon with Orange Glaze

Serves 5 (or more if you don’t want big pieces of fish)

Ingredients for baked salmon

5 large salmon fillets (we had about 2.8 lbs of fish)
3 cups chopped spinach
2 cups sliced mushrooms
4 medium tomatoes, chopped
Ingredients for homemade orange glaze

8 tbsp 100% fruit orange marmalade
1 tsp minced fresh ginger
1 tsp minced fresh garlic
2 tsp tahini

Instructions for orange glaze:

1. In a microwaveable bowl, combine marmalade, ginger, garlic, and tahini.

2. Stir very well with a whisk or fork.

3. Heat for 3 minutes. Stir well.

Instructions for salmon:

1.Preheat oven to 375 degrees.

2. Place salmon fillets (skin side down) in a baking dish sprayed with cooking spray. **If you have more than three fillets, I would recommend using two baking dishes so the fillets and toppings can be spread out. See note below.

3. Mix remaining ingredients until well blended and spoon over salmon.

4. Bake for 25-35 min or until salmon flakes easily.

**NOTE: I suggest that if you have more than 3 fillets that you use two baking dishes. We used one dish and it took longer (35 min) to bake, likely because the fillets were too bunched up and there was too much topping covering everything. Baking time would likely be closer to 25 min if everything is more spread out in two dishes.

5. Top with orange glaze

Oh my goodness, this was seriously awesome! It was not at all heavy and the orange glaze flavor mixed so well with the flavors of the salmon and its toppings. I will absolutely be making this again. And, it wasn’t hard…SCORE! 🙂

I am so proud of myself. Who knew that I would be able to be successful with something like this? I’m loving it!

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