Tag Archives: Healthy eating

Breakfast

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Sometimes the simplest breakfasts are the best breakfasts. After I graduated from college and got my first real job, I constantly skipped breakfast. I always said I was in too much of a hurry to get to work so I just grabbed a coffee and ran out the door. I was working out like crazy but instead of gaining muscle I just kept getting skinnier. This may be some people’s goal but it wasn’t mine. That’s when I realized my food intake was affecting me more than I realized. For someone with a degree in Exercise and Sports Sciences you’d think I would have caught this right away. Not always when it’s yourself. I decided to make some changes in my diet. Breakfast was a must. So I traded in my coffee for protein and fats (good fats). I saw a huge improvement in my overall energy and eventually my size. To this day I still make sure to eat a healthy breakfast. My favorite is avocado toast! Some mornings it’s difficult with a little one so I grab a protein shake. But that’s better than nothing at all! As a mom of an infant I need all the natural energy I can get so fueling my body properly is a must!

Sirloin steak with white wine demi glace

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Ingredients:

•2 tsp. Beef demi-glace

•1 oz butter

•2 garlic cloves

•0.125 oz fresh oregano

•0.125 oz fresh parsley

•5 oz peas

•2 sirloin steaks

•2 oz white cooking wine

•12 oz Yucatán potatoes

Recipe:

Preheat oven to 400 degrees

Cut potatoes to the size of dice. Place 1 tbsp of olive oil in a non stick pan on medium heat. Add potatoes and cook for 5 minutes. Transfer potatoes to a baking sheet and bake in oven for 20-22 minutes.

While potatoes bake, mince the garlic, parsley and oregano. Reheat pan used for potatoes to medium heat. Add a tbsp of olive oil. Cook steaks 5-7 minutes per side.

While steak cooks. Finish potatoes. Put potatoes into a non stick pan on medium heat. Mix in peas and garlic. Sauté for 3 minutes. Stir in parsley and oregano. Season with salt and pepper.

Plate steaks. While steaks rest, reheat pan used to cook steaks. Add white wine, and demi-glace. Cook until reduced by half (1-3 minutes). Remove from burner and swirl in butter.

Plate potato mixture and pour sauce over steaks. Enjoy!

Teriyaki Chicken with Almonds

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Ingredients:

16oz chicken

8oz green beans

2 green onions

1/2 cup brown rice

1/2 oz brown sugar

1/2 oz rice vinegar

1 oz chopped almonds

2 tbsp sriracha

2 oz teriyaki glaze

Recipe:

Bring a small pot with rice and 1 cup of water to boil. Redid heat to low, cover and cook till tender.

Trim ends off green beans and cut into 1 inch pieces. Season both sides of chicken with salt and pepper. Cut chicken into small cubes. Trim any excess fat.

Place a medium non stick pan over medium-high heat. Add 3 tbsp of water (can use 2 tbsp of olive oil if you prefer) and chicken. Cook 3-4 minutes. Transfer chicken to a plate.

Put green beans in pan used to cook chicken. Season with salt and pepper. Cook 3-4 minutes. Transfer to a plate.

Add teriyaki glaze, vinegar, brown sugar, sriracha and 2 tbsp of water to pan. Bring to boil. Return chicken, green beans and any accumulated juices. Stir for 2-3 minutes.

Plate dish and garnish with almonds and green part of onions. Enjoy!

Drink your water

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Since you were little you were repeatedly told about the importance of drinking water and staying hydrated. Yet some people have no idea what being hydrated means. Some people think when they feel thirsty is when they should drink something. This is incorrect. If you feel thirsty this is your body telling you you’re already dehydrated.

Your body is composed of 60% water. The functions of these fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temp. Without fluids, your organs can’t function properly. Chronic dehydration can affect your organs and cause kidney stones, cholesterol problems, constipation, liver, joint and muscle damage.

You should drink between half an ounce to one once of water for every pound you weigh. For example, I weigh 127lbs therefore my goal each day should be to drink a minimum of 127 ounces. I leave a water bottle sitting somewhere that I can see. This reminds me to drink water every time I see it. Chasing after a baby all day I sometimes forgot to drink my daily amount so this water bottle is like my personal warning sign! Do whatever you need to remind yourself to drink water!

Ginger Steak and Peppers

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Ingredients:

•2tbsp chopped ginger

•2 garlic cloves

•1tbsp red pepper paste

•2 green onions

•1/2 cup jasmine rice

•1 red bell pepper

•1 oz roasted peanuts

•10 oz steak strips

•2 oz teriyaki glaze

Recipe:

Bring medium pot of rice and 1 cup of water to boil. Reduce to simmer for 18-20 mins. Remove from burner, cover and set aside

Seed, stem and slice red bell pepper into strips. Trim and slice green onion. Mince garlic. Season steak with salt and pepper.

In a non stick pan heat 2 tbsp of olive oil. Add steak strips and cook till no longer pink (4-5 mins) Transfer to a plate till later use.

Cook red peppers in same pan used for steaks. Stir until tender (2-4 mins) Add green onions (reserve some for garnish), ginger and garlic to pan. Cook until aromatic (30-60 seconds). Add steak strips and any accumulated juices, teriyaki glaze, 1/4 cup of water, and pepper paste. Stir for 1-2 minutes.

Place rice on plates. Top with meat mixture. Sprinkle on peanuts, and remaining green onion and serve!

Foods that cause baby gas

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Every baby is different and will respond differently to foods. However there are several foods that are typical in causing gas. The reason is because they break down slowly in our bodies. Here are a few on that list:

•Avocado

•Bananas

•Beans

•Broccoli

•Brussel Sprouts

•Cabbage

•Cauliflower

•Oatmeal

•Peaches

•Pears

•Plums

Don’t completely cut these out of your baby’s diet. Some of these are extremely beneficial to your baby’s growth and overall health. If your baby has gas problems, try introducing one every week or every two weeks and stick with feeding them that one rather than do a few at a time. Your baby needs time to build a tolerance. If you have questions or issues make sure to ask your doctor. I always make sure to blaze my doctor with a million questions. Better safe than sorry! (God love her for tolerating me😂)

Benefit of Avocados

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Starting the morning with a little avocado. It’s one of my favorite foods. I actually throw a little salt and pepper on it and eat it plain sometimes! Today I’ll put it on top of my eggs.

Health benefits of avocado:

•Has more potassium than bananas

•Loaded with heart healthy fats

•Loaded with fiber

•Has antioxidants that protect eyes

•Protects liver

•Maintains skins heath

•Aids in digestion 

•Prevents bad breath 

•Reduces inflammation 

Avocados are SO healthy for babies too! 1/2 an avocado can meet 100% of their folate need, and 86% of their vitamin B6 need. Being a complete source of protein, it has the 10 essential amino acids a baby needs from food and also has minerals like potassium and magnesium. (Note: it’s recommended that babies are fed avocado purée only after 6 months old)

Eat your avocados! 🥑

Sweet Chili Shrimp

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Last nights dinner. It looks weird but it was really good and easy!01040CE9-0844-4EB7-8F4E-4C54EE3B9E80

Sweet chili shrimp bowl

Ingredients:
•Jalapeño
•Ear of corn
•1 cup jasmine rice
•2 limes
•1 Roma tomato
•8 oz of shrimp
•3 oz of sweet chili sauce
•Tortilla strips
•1/2 an avocado
Recipe:
Boil rice in 1 1/2 cups of water for 18-20 minutes. Peel husk off corn and remove kernels. Dice tomato and jalapeño. In a nonstick pan with 1 tsp of oil, place corn and cook till lightly charred. Transfer corn to mixing bowl with jalapeño, tomato and lime juice. Return pan used for corn to medium heat. Add 1tsp of olive oil and cook shrimp until lightly browned. Pour in sweet chili sauce and cook 1-2 minutes. Remove from burner.
In your serving bowls layer rice, then shrimp then corn mix. Garnish with avocado and tortilla strips. Enjoy!