Happy HEALTHY Halloween!

By Stephanie of Infinite Life Fitness

Happy HEALTHY Halloween!

As you all well know, one of the BEST candy/junk food holidays is RIGHT around the corner! Free candy everywhere you look!

I know my job even has people bring in baked goods to snack on during the week of Halloween!

The key to getting past any holiday is to find healthier alternatives that you can create that taste just as good. In order to start getting healthier you HAVE to start cooking healthier and finding alternatives to create healthier dishes for you and your family.

Well today I will share with you some HEALTHIER dessert options you can make for yourself, your friends, and your family so you can still indulge a bit during this Halloween!

Chocolate Oatmeal Balls

Ingredients

* 1 ripe banana, mashed well
* 1 cup sugar
* 1/4 cup cocoa powder
* 1/2 cup nonfat milk
* 1/2 cup peanut butter
* pinch of salt
* 1 tsp. pure vanilla extract
* 3 cups instant oats

Directions

Being inspired by a recipe I saw for no bake cookies that used a banana in place of butter, I decided to try my hand at creating a healthier version of my family recipe. One mashed banana replaces the one stick of butter, the sugar is cut in half, and a low fat milk (skim or almond) is used instead of whole or two-percent. Of course, there is quite a bit of sugar (one cup) in the recipe but it’s still much healthier than traditional no bake cookies. I think regular old fashioned oats might work in place of the quick oats, but I had quick oats on hand so that’s what I used. This recipe was orginally posted on my healthy living blog.

1. Place all ingredients except the vanilla and oats in a medium saucepan and bring to a boil over medium heat – stirring often.
2. Let the mixture boil for one minute, remove from heat and let the mixture cool for one minute.
3. Add the vanilla and oats and stir well to combine.
4. Drop by teaspoonfuls onto waxed paper and cool to room temperature.

Healthy Chocolate Cake

Ingredients

1 cup cake flour
3/4 cup sugar
1/2 cup cocoa powder
1 teaspoon baking soda
1/2 teaspoon baking powder
Pinch salt
2 tablespoons applesauce
1/2 cup 2 percent low-fat milk
1 teaspoon vanilla
1 tablespoon instant decaffeinated coffee
2 (2 1/2-ounce) jars prune baby food
1 ounce semisweet chocolate chips, melted
2 teaspoons almond extract
2 egg whites

For icing:
2 ounces semi-sweet chocolate chips, melted
1/2 cup 0 percent Greek yogurt

Directions

1. Preheat oven to 350ºF. Spray one round cake pan with nonstick cooking spray and sprinkle with flour.
2. Sift together all the dry ingredients in a large mixing bowl.
3. In a small bowl, mix applesauce, milk, vanilla, coffee, prunes, chocolate, almond extract, and egg whites. Fold into the dry ingredients.
4. Bake for 40 minutes.
5. While the cake is baking, you can create the icing. After melting 2 ounces of chocolate chips, fold them into the 1/2 cup of 0 percent Greek yogurt. Refrigerate until you're ready to ice your cake for the best consistency.
6. Allow cake to cool before icing and slicing. It's best to slice and serve when it's still warm!

Serves 8.

Nutritional information (per serving): calories 260, saturated fat 1.8 g.

Whole Wheat Mini Pumpkin Muffins

Ingredients

1/2 c. vegetable oil
2 eggs
1 2/3 c. whole wheat flour
1 1/4 c. sugar
1/2 tsp. nutmeg
1/2 tsp. cinnamon
1/4 tsp. baking powder
1/3 c. water
1 c. canned or homemade pumpkin puree
1 tsp. baking soda
1/2 tsp. salt

Directions

1. Preheat oven to 350°F
2. Combine eggs, oil, water and pumpkin puree (use straight pumpkin, not pumpkin pie mix). Sift dry ingredients together and gradually beat into first mixture.
3. Pour into greased mini muffin pans (I actually use a cookie scoop to get it in the pan…it’s the
4. perfect size for mini muffins). Bake for 10-12 minutes. Makes about 36 mini muffins.

Rich Double Dark Chocolate Brownies

Ingredients

• ¾ cup organic canned black beans, rinsed
• ¼ cup olive oil
• ¼ cup unsweetened apple sauce
• 1 banana (I used a frozen one)
• 1/3 cup organic sucanat or brown sugar
• 1 teaspoon stevia
• 2- 1 ounce squares unsweetened chocolate
• 1 teaspoon instant coffee
• 1 teaspoon vanilla extract
• 1 egg
• 1/3 cup flour
• ½ teaspoon baking powder
• ¼ teaspoon salt
• ½ cup 60% cocoa baking chips (I used Ghirardelli)

Directions

Place a pan over medium heat and add the ¼ cup oil. Add the banana and cook until golden in color. Add the unsweetened chocolate and melt. Remove from heat. Place the black beans into a food processor fitted with a blade. Process the beans until smooth. Add the applesauce, banana and chocolate mixture, sucanat, stevia, instant coffee, vanilla extract, and egg. Process a few more seconds to combine. In a bowl combine the flour, baking powder, and salt. Stir in the wet mixture from the food processor to combine. Stir in chips. Bake in a 8 X 8 baking pan at 350 F for 40 minutes or until a toothpick inserted comes out clean.


This is Stephanie from Infinite Life Fitness. Please feel free to stop by my blog and check out MORE health and fitness tips!

Healthy Recipes || My Very Berry Smoothie

In my determination to create a berry-laden (and antioxidant-filled) smoothie, I came up with the following delicious recipe:

Organic strawberries, blueberries, blackberries (optional),
cranberry juice (or cranberries), water, and ice. 

ABOUT STRAWBERRIES: Strawberries are loaded with Vitamin C and manganese. Vitamin C is an antioxidant that is beneficial for the skin, hair, and immune system. It is said to improve scalp circulation. Manganese is said to be a factor in hair growth.

ABOUT CRANBERRIES: Studies have suggested that cranberries 1) provide maximum effect on suppressing the growth of various human cancer cells, 2) may decrease the risk of atherosclerosis (hardening of the arteries), 3) have the most antioxidant activity, 4) help keep certain bacteria (like E. coli) from attaching to the urinary tract wall, and 5) decrease symptomatic urinary tract infections in women.

ABOUT BLUEBERRIES & BLACKBERRIES: Antioxidants galore.

Ingredients
1/2 cup of organic strawberries
1/2 cup of organic blueberries
a few organic blackberries (optional)
1-1 1/2 cup of distilled water (depending on desired consistency)
1 cup of 100% pure cranberry juice (with no added sugar)
4 ice cubes

Instructions
Blend and voila!

*Creates 1 large smoothie or 2 small smoothies.
*You can use less cranberry juice and more water or use actual cranberries in place of the juice.

HEALTH BENEFITS OF STRAWBERRIES
HEALTH BENEFITS OF CRANBERRIES

Healthy Recipes || My Mango Smoothie

I've been on a smoothie kick for some time given that it is an easy way to absorb multiple nutrients (especially via fruits and veggies) at once.  My staples are green smoothies and banana smoothies, but lately I've been wanting to experiment with other fruits -- like the mango.

Mangos are a good source of vitamin A, vitamin C, dietary fiber, and vitamin B6.

After playing around with various ingredients and having a few failed attempts, I've finally created a mango smoothie that I find tasty while being nutritious.  It contains mango (vitamins and fiber), peanut butter (protein), almond milk (calcium), ice, and a little honey (optional sweetener).  A banana can be thrown in for extra nutrients and/or in place of honey for added flavoring.

Ingredients
1 cup mango
1-1 1/4 cup vanilla-flavored almond milk (amount depends on your desired consistency)
2 tbsp natural peanut butter
4-5 ice cubes
1/2 tsp honey (optional, depending on your palate)
OR 1 banana (in place of the honey)

My smoothie regimen: one every morning, whether mango, banana, or green.

Smoothie suggestion: If you want to incorporate berries (antioxidants), I'd suggest blueberries and blackberries.  Stay away from raspberries because they tend to give the smoothie a sour taste (unless, of course, your palate does not mind).  Some strawberries can also do the same but not as intense.  If you do use raspberries or strawberries, I suggest sweetening their flavor a bit with the addition of a banana in your smoothie.

My green smoothie.  Contains kale, banana, almond milk, peanut butter, ice, and sometimes blueberries or blackberries.  (I no longer use soy milk.)

Healthy Recipes || Simple Two-Ingredient Ice Cream

Two-Ingredient Ice Cream with a blueberry on top.

I first came across this recipe while on one of my favorite blogs: The Natural Selection.  I just had to try the ice cream since all that was required was a frozen banana, a little almond butter, and a few minutes of puree-ing in the blender.  And guess what?  It is so delicious!  It kind of tastes like a banana split - amazing!

This is my new "non-guilty" pleasure, and I say non-guilty because there is no sugar added.  There are also no ingredients-you-cannot-pronounce.  It's just a banana and almond butter (preferably natural).  How's that for healthy!?!

So, without further ado, here is the recipe (snatched from The Natural Selection) in a nutshell.  Feel free to modify it to your liking:

Ingredients:
1 banana
1 tbsp of almond butter
Note: I used natural peanut butter in place of almond butter, which worked just fine

Instructions:
1. Peel and chop the banana into quarters and freeze for at least 1 hour.
2. Blend on pulse with the almond butter.
3. Keep going until its whipped to a smooth consistency.
4. Pour into a bowl and enjoy or refreeze for later.

Optional: add berries, cocoa powder, honey, or anything else "delish and nutrish" (Cassidy's words)

Before puree-ing.

*smile*

Do you have any healthy dessert recipes you'd like to share?

Summer Time Meals

By Stephanie of Infinite Life Fitness

Summer is quickly approaching!

This is the PERFECT time to kick start your fitness routines and start trying to incorporate healthy meals into your menu to help you achieve your health and fitness goals!

Some people think that eating healthy means you have to eat boring…dry…bland food. Well that is not true at all! Today I am sharing with you several food options that should add some flavor to your meals so your healthy meals can be fun and tasty!

Beer-Battered Tilapia with Mango Salsa

{Source}

INGREDIENTS
3 tablespoons whole-wheat flour
2 tablespoons all-purpose flour
1/4 teaspoon ground cumin
1/4 teaspoon salt, or to taste
1/8-1/4 teaspoon cayenne pepper
1/2 cup beer
1 pound tilapia fillets, (about 3), cut in half lengthwise
4 teaspoons canola oil, divided
Mango Salsa, (recipe follows)

DIRECTIONS
1. Combine whole-wheat flour, all-purpose flour, cumin, salt and cayenne in a medium bowl. Whisk in beer to create a batter.
2. Coat half the tilapia pieces in the batter. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Letting excess batter drip back into the bowl, add the fish to the pan; cook until crispy and golden, 2 to 4 minutes per side. Transfer to a plate and loosely cover with foil. Coat the remaining fish with batter and cook in the remaining 2 teaspoons oil; adjust heat as necessary for even browning. Serve immediately with Mango Salsa.

NUTRITION FACTS
Calories 242, Total Fat 7 g, Saturated Fat 1 g, Monounsaturated Fat 4 g, Cholesterol 48 mg, Sodium 234 mg, Carbohydrate 22 g, Fiber 2 g, Protein 23 g, Potassium 468 mg. Daily Values: Vitamin C 35%, Calcium 13%.

Strawberry, Melon & Avocado Salad

{Source}

INGREDIENTS
1/4 cup honey
2 tablespoons sherry vinegar, or red-wine vinegar
2 tablespoons finely chopped fresh mint
1/4 teaspoon freshly ground pepper
Pinch of salt
4 cups baby spinach
1 small avocado, (4-5 ounces), peeled, pitted and cut into 16 slices
16 thin slices cantaloupe, (about 1/2 small cantaloupe), rind removed
1 1/2 cups hulled strawberries, sliced
2 teaspoons sesame seeds, toasted (see Tip)

DIRECTIONS
1. Whisk honey, vinegar, mint, pepper and salt in a small bowl.
2. Divide spinach among 4 salad plates. Arrange alternating slices of avocado and cantaloupe in a fan on top of the spinach. Top each salad with strawberries, drizzle with dressing and sprinkle with sesame seeds.
Tip: To toast sesame seeds, heat a small dry skillet over low heat. Add sesame seeds and stir constantly until golden and fragrant, about 2 minutes. Transfer to a small bowl and let cool.
MAKE AHEAD TIP: The dressing will keep, covered, in the refrigerator for up to 1 day.

NUTRITION FACTS
Calories 202, Total Fat 8 g, Saturated Fat 1 g, Monounsaturated Fat 1 g, Sodium 90 mg, Carbohydrate 24 g, Fiber 7 g, Protein 3 g, Potassium 503 mg. Daily Values: Vitamin A 60%, Vitamin C 100%.

Parmesan Orzo with Smoked Salmon

{Source}

INGREDIENTS
2 14 ounce can low-sodium chicken broth
1 1/2 cups whole-wheat orzo
2 tablespoons olive oil
1 cup thinly sliced leeks (white part only)
1/2 pound asparagus, trimmed and cut into 1-inch pieces
1/2 cup shredded Parmesan
1/3 cup reduced-fat sour cream
8 ounces smoked salmon, coarsely chopped
2 tablespoons chopped parsley
1/4 teaspoon black pepper

DIRECTIONS
1. In a medium saucepan, bring broth to a boil over high heat. Add orzo and return to a boil, stirring once. Reduce heat to low and simmer until al dente, about 8 minutes. Drain orzo over a bowl, reserving 1 cup broth. Return orzo to saucepan and stir in 1 tablespoon oil.
2. In a large skillet, heat remaining 1 tablespoon oil over medium-high heat. Add leeks and saute until softened, about 1 minute. Add reserved broth and asparagus and cook, stirring, until crisp-tender, about 2 minutes. Remove skillet from heat. Stir in cooked orzo, 1/4 cup Parmesan, sourcream, salmon, parsley and pepper. Sprinkle with remaining 1/4 cup Parmesan.

Hope that these are some great options for you! REMEMBER…you can always substitute or leave ingredients out that you do not like! The key to creating tasteful healthy meals are to make it how YOU like it!

Also, please feel free to stop by my personal health and fitness blog at infinitelifefitness.com!

Beet Juice, Beet Smoothie: Blood Pressure & Stamina

Don't sleep on beet juice. Studies performed over the past several years suggest that drinking beetroot juice may lower blood pressure and thus have implications for the treatment of cardiovascular disease.  What is the underlying cause of this lowering of blood pressure?  It is the nitrate content of beetroot.  Additionally, other studies suggest that this juice boosts stamina, which can prolong exercising.

So how does one incorporate this vegetable into one's diet?  Well below is a recipe for a delicious, beet smoothie.  As always, please consult with your doctor before adjusting your diet or lifestyle.

{Source}

BEET SMOOTHIE -

Ingredients:
1/2 cup freshly squeezed orange juice
1 cup mixed frozen berries or blueberries
2 tablespoons granola
1/3 cup diced beet, raw (50 grams)
1/4 cup plain low-fat yogurt or low-fat coconut milk
1 teaspoon honey or agave syrup
2 or 3 ice cubes
sliced orange for garnish (optional)

Instructions:
Place all of the ingredients in a blender and blend for 1 full minute. Pour into a glass, garnish with an orange slice and enjoy.

Yield: 1 generous serving.
{Recipe Source}

SOURCES:
STUDY: NITRATE IN BEETROOT & BLOOD PRESSURE
STUDY: BEETROOT & BLOOD PRESSURE
STUDY: BEETROOT & STAMINA
STUDY: STAMINA CONTINUED

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Simple, Healthy Recipes for a Busy Schedule

By Stephanie of Infinite Life Fitness


The second I wake up in the morning, the first thing that runs through my mind is the long list of things that I need to try to get done that day. That includes fitting in my working out and trying to eat/snack on HEALTHY things.

With busy schedules, that may be tough some days. What are some suggestions to help with this problem? Plan a cooking day. I have one (or two days depending on the week) that I will cook a few things and divide them up into the right portion sizes and put them in Tupperware in my refrigerator. This helps me out by allowing me the option to have several things ready when I am in a hurry and need to grab dinner or lunch. If you make two or three recipes (and most recipes have a serving size of 4-6) this will give you PLENTY of meals for that week. I also make a few so that I am not eating the same thing each day. I will also try to make things that I can slightly change from meal to meal. By adding pasta, rice, a salad, or something else I can give the meal a slightly different look and taste.

Here are a few examples of some simple, healthy, and non-expensive meals that you can make for your menu:

Chicken Piccata with Pasta & Mushrooms
{Source}

4 servings
Active Time: 40 minutes
Total Time: 40 minutes

Read more »

Valentine Day Treats … Lower in fat but still so YUMMY!

By Stephanie of Infinite Life Fitness


Valentine’s Day is a day about love…a day of appreciation…a day of caring…but most importantly a day of indulging in some of your favorite sweet treats! It is OK to allow yourself to splurge every once in a while if you are trying to adopt a healthier lifestyle. But be careful of how much you are splurging and don’t forget to limit how often you allow yourself to do so!

So, to all those love birds that are scrambling to try to plan a romantic evening filled with dinner and tasty treats, why not consider some of the healthier options for your Valentine’s Day desserts?

Here are just a few treats which are healthier than the original recipes, but taste just as good! You can still have tasty treats that will satisfy your sweet tooth while trying to stick to your healthy diet!

Strawberry Cheesecake Minis
{Photo by TASTE OF HOME}

• Prep: 15 min. Bake: 15 min. + cooling
• Yield: 12 Servings

Ingredients

• 2 packages (8 ounces each) reduced-fat cream cheese
• Sugar substitute equivalent to 1/2 cup sugar
• 1/2 cup sugar
• 1 teaspoon vanilla extract
• 1 egg, lightly beaten
• 1/4 cup egg substitute
• 12 reduced-fat vanilla wafers
• 1 can (12 ounces) strawberry cake and pastry filling

Read more »

Video: Reading Your Body

A video on learning to read your body (when it comes to eating better).

Swap These Ingredients for Healthier Ones

For the full article, click here.  Share your own ingredient swaps below.

Youtube: Veggie and Apple Smoothie

Spinach, celery, carrots, apples, garlic, and ginger .... then apple juice, rice milk, or coconut water ...

Healthy Ice Cream Alternative

A tasty, healthy alternative to ice cream.  More protein.  Lots of fruits.  No growth hormones.  Watch the video for the recipe:

Youtube: HEALTHY Food Recipe for the Professional

Check out the following informative video from one my favorite youtubers.  I've been making my own ground turkey tacos for some time and love to see when others are taking the healthier route as well.   She (Afrostory) does a thorough job of explaining alternatives to ground beef, cheese, salsa, and iceberg lettuce.  She also gives insight into the effects of high sodium, processed salt, lactose intolerance, etc.  


If you're on a budget, check out the following DIY healthy smoothie recipes in place of Odwalla:


Soy Smoothie Meets Green Smoothie
Cranberry Smoothie

Again, healthy hair and body start from within!