5 Things To Make Life in the Kitchen Easier

 Fitness, Motivation and Nutrition, Health and Wellness, Healthy Recipes  No Responses »
Mar 072013
 

Now let’s face it, we are busy!  So why not make our live’s a little easier when we can?

3d-genie-lamp-wallpapers There are things that just come in handy in the kitchen and can make your life easier.  And I’m not talking about a genie lamp, though that would be nice!  Today Im sharing 5 things that I consider handy dandy in my G’licious fridge.  Whether you are working on a big recipe, need to whip up breakfast for your busy family, or need a quick afternoon snack for yourself; these 5 fridge items can be your friends.

5 Things For Your G’Licious Fridge

  1. Eggs – they call it the incredible, edible egg for a reason.  From hard boiled to omelettes and frittatas, to being an ingredient in many recipes, and packed with protein and lutein, eggs definitely make good assistants!
  1. Plain (non-fat, no-sugar) Greek Yogurt – can be sweet or savory, can be eaten on it’s own, used in a dip, used as a thickening agent, used as a topping.  Extremely versatile, low in fat and sugar, packed with protein and calcium, make it a winner on this list.
  1. Unsweetened Soy Milk – another versatile item that can be used in smoothies, in batters, or simply enjoyed with your cup of Joe.  If you have an intolerance to soy, opt for unsweetened coconut or almond milk.
  1. All Natural Almond Butter and All Natural Peanut Butter – I use these often in no-bake recipes, as a topping, or even by themselves to control cravings.  High in omega 6s, protein, and satiation these also top the cake ;)
  1. Plenty of Different Color Veggies – Now, do I really have to explain this one?  A salad with a hard boiled egg is an easy, quick, healthy meal any time of the day.  Some cut up veggies you can dip in Greek Yogurt can be a nimble and simple nutritious yet low calorie snack. 

veggies

From My G’licious Corner to Yours; Have a bountiful day full of flavor and health! 

egg salad; glicious style

 

Three Things, Three Minutes, A Happier You!

 Fitness, Motivation and Nutrition, Gratitude and More, Happiness, Health and Wellness  2 Responses »
Feb 282013
 

                   What if I told you that in less than three minutes you could instantly improve your body, mind and soul?  Because you can ;) .

happiness   I’m going to keep this sweet and simple!

Here are three things that take up less than three minutes of your day, yet can make a day’s worth of difference in how you feel.

Drink a glass of water

  • Your body’s need for water is second in importance only to its need for oxygen.  Water comprises about 60% of our body weight.  Water helps in the digestion and absorption of nutrients.  It carries nutrients and waste in and out of the bloodstream from tissues and cells.  Water is the vehicle for all of your body’s fluids.
  • Try this every day: first thing in the morning  drink 3 to 6 gulps of water.  Repeat every 15-20 minutes throughout the day.

Breathe

  • Breathing detoxifies and releases tension, relaxes the mind and body, brings clarity, improves quality of blood, helps strengthen immune system, strengthens the lungs, boost energy and elevates your mood among many other benefits.
  • Try this simple one minute exercise: inhale for 4, hold for 4, exhale for 4, repeat 6 times = 1 minute.  Done.

Practice Gratitude

  • Gratitude brings happiness, makes you more optimistic which boosts your immune system, helps you enjoy the little things, boost energy and mood, puts things in perspective, and leads to a healthier, happier you!
  • Try this simple practice: Think or write down three things you are grateful for at any particular moment.

And there you have it!  Three things, three minutes, a happier you!

From my G’licious corner to yours; blessings, happiness, and joy!  Thank you for stopping by! 

happiness

Nuts, Chocolate And A Household Favorite

 Delicious Healthy Recipes, Health and Wellness, Healthy Recipes  2 Responses »
Feb 252013
 

And by household I mean my husband’s favorite!  Chocolate Kissed Peanut Butter No Bakes

chocolate kissed peanut butter no bakes

These no bake, gluten free, flour-less nutty cookies are a super easy treat to make.  Loaded with Omega 6 and Omega 3′s fatty acids, manganese, cooper, potassium, iron, a moderate amount of Vitamin A and free-radical fighting phytonutrients, they are beneficial to heart health, bone and teeth health, vision health, and have extensive anti-inflammatory benefits.  Mmm… yummy treats with benefits = warm fuzzy feelings!

What you’ll need: 

  • 1/3 Cup Raw Walnuts
  • 1/4 Cup All Natural Peanut Butter  (unsalted and smooth)
  • 5 Medjool Dates
  • 15g (or 16 chips) Bittersweet Chocolate Chips (60% cacao or more)
  • Dash of Sea Salt
  • Food processor
  • A pinch of restraint, these are healthy, but they are a treat. ;)

How to make the magic happen:

  • Place walnuts in food processor and pulse until lightly chopped
  • Deseed and slice dates into small pieces and place in food processor
  • Add a dash of sea salt and process until mixed   IMG_4532
  • Add peanut butter and process until slightly mixed and incorporated (stop and scrape if necessary)
  • Add the chocolate chips pulse and process until all is well mixed and doughy : a bit sticky, a bit crumbly, a bit creamy. IMG_4533
  • Line a baking sheet or large dish with wax paper (may use parchment or plastic)
  • Press the mixture together into a large ball
  • Use a rounded tablespoon to scoop out into small balls IMG_4534
  • Use a fork to slightly press them down using a criss cross pattern to make them look like traditional peanut butter cookies IMG_4537
  • Cover and freeze for approximately an hour or until firmly set
  • Store in freezer or fridge
  • This recipe yields approximately 8 tablespoon size cookies (easily double the recipe for more)
  • And please, do enjoy!

IMG_4539Perfect with a small cup of organic unsweetened coconut milk for a great afternoon pick me up!

From my G’licious corner to yours, enjoy, share and be merry! 

Nutritional Info per serving:

Calories: 123

Fat: 7g

Carbohydrate: 14g

Sugar: 11g

Protein: 3g

Tropical Tuesday, Hibiscus and A Morning Delight!

 Delicious Healthy Recipes, Health and Wellness, Healthy Recipes  No Responses »
Feb 052013
 

            I am incredibly blessed to live in a place where I can enjoy this gorgeous addition to our family.  I am absolutely enamored with my Hibiscus plant and I cherish any time I get to admire it!  

IMG_4325  What can make this tropical Tuesday better?  

My Citrus Morning Delight!

IMG_4321
This energizing tropical fusion makes a perfectly delicious morning potion!  

             Packed with Vitamins C and K, Calcium and Potassium, Fiber and “free-radical fighting” Flavonoids, this Citrus Morning Delight is quite the health champion: helps lower inflamation, blood pressure and cholesterol, helps prevent calcification of arteries and bone fractures, helps improve digestive tract health and helps reduce the risk of colon and estrogen related cancers.  And after you enjoy it’s heavenly refhreshing taste you’ll want to make it over and over again!  

IMG_4314
What you’ll need:

  • 1 medium to large cucumber
  • 2 small oranges (I used small Florida juicing oranges)
  • 1 medium lime
  • 1 cup of purified or spring water
  • ½ cup of ice
  • 1 oz of unsweetened coconut milk (I used organic unsweetened)
  • 1 pack of stevia (optional)
  • Some nice tropical flowers to enjoy while you sip (optional, but recommended) and someone to share it with (also optional, but it makes enough for two)

How to make the magic happen:

  • Wash and peel the cucumber
  • Wash, peel and half the oranges and lime
  • Place all the ingredients in a blender
  • Blend until well blended and frothy
  • Serve in a pretty glass and prepare to savor a super healthy morning delight

IMG_4322

From my G’licious corner to yours; sip, rejoice, and remember to stop and smell the flowers! 

 

Nutritional Information per serving size:

Yields two large servings of 14 – 16 oz (depending on the amount of water, size and juiciness of your fruits)

Calories 89.5
Total Fat 1 g
Carbohydrates 22g
Protein 2g

Notes: 1. If you do not have a high power blender, you can omit the ice and juice the oranges and lime, but you will loose some of the fiber. 2. You may also add protein powder for added protein or enjoy alongside some egg-whites for a complete breakfast!  Cheers and have a fabulous week!

I did what again?

 Fitness, Motivation and Nutrition, Health and Wellness  2 Responses »
Jan 312013
 

A little bit here, a little bit there and I did it again!  I have to say this is a very personal and a bit of a selfish post!  Selfish because my G’licious self needs a little “kick in the pants” and I figure if I put myself out there it will provide me with some accountability.  This past year I gained a little “junk in the trunk” again!

skinnyjeans
How can a fitness professional, wellness warrior and healthy eating blogger gain junk in the trunk?  Right?  Though I indeed do enjoy living what I preach, eating a healthy, clean, fresh diet, sometimes I eat a little too much of it, slack on my exercise routine, indulge in a little too much wine, add a little evil here, a little evil there and there you have it! (evil = sugar).  Fortunately I know exactly what I need to do to get back on track: set goals, have a plan, take consistent action, make myself accountable, measure results, practice self-love and just do it! 

Normally I would never go this public with such a personal issue, however I am doing it for three distinct reasons.  As I mentioned earlier this was a bit of a selfish post and you’ll see why;

  • Reason # one: Accountability and Motivation; as a way of holding myself accountable and finding motivation by posting new deliciously guilt free recipes!  So please feel free to comment and ask me periodically how my progress is going. 
  • Reason # two: Respecting My Present and Honoring My Vulnerability; I have gratefully grown to be more comfortable in my own skin which allows me to feel pretty awesome about sharing this personal (and lifelong) battle.   
  • Reason # three: Incentive and Inspiration; I can’t possibly be the only one out there who is going through this and I would love some company in this journey to re-commit to my G’liciously fabulous health! 

Has this happen to you or are you currently in the same boat?  Want to join my accountability train?  What are your plans to get back on track?  Do you have any favorite tips and tricks?  

I will be posting tips, tricks, workouts, gadgets and of course G’licious Recipes!  And I will be beyond grateful for all your input!

“Gratitude is the key that unlocks every door”  unknown author

 

 

 

Play with your food and make a playground for your taste buds!

 Fitness, Motivation and Nutrition, Health and Wellness, Healthy Recipes  No Responses »
Oct 182012
 

Play with your food?  A playground?  Has G’Licious gone off the deep end?  Just bear with me, I haven’t.

You may have heard some experts (including myself) telling you to “eat the rainbow” mostly because colorful food is typically very nutritious and good for you!  But, today I’m talking about playing with your food and tantalizing your senses for taste, satisfaction and fun!  Use colors, textures, flavors to delight different senses when you admire and enjoy your dish!  What are your favorite colors, smells, textures and flavors?  Why not put them all together?  Get inspired, mix and match, try new combinations!

This is a scrumptious mighty salad I made for lunch yesterday, but today is not about a recipe, it’s about getting you excited about “playing with your food”!  A good way to get inspired is by taking a to the farmers market and letting your senses gravitate you to the seasonal awesomeness that calls to you.  Earlier this week at two of my local farmers markets I found some phenomenal deals on red peppers, sweet potatoes, cucumbers and red leaf lettuce.  All of which you’ll find on that salad and all off which happen to be my favorite colors!  These goodies also provide a variety of textures and smells that made them a great combo.

Orange, Green, Red, Yellow, Brown, Purple?  Crunchy, Crispy, Chewy, Smooth?  Fresh, Warm, Fruity?  What are your favorites?  What can your senses find at the store?  What is your mood?  What will you make?

Here’s a few quick tips:

  • Buy fresh and seasonal produce.
  • Let your senses guide you. (go to what looks good, smells good)
  • Think of combining textures and smells.
  • Support your local farmers market, they are usually cheaper than the big chain stores.  And it’s fun, make an experience of it!
  • Don’t be afraid to try new things and play with new combinations of food!
  • Have fun!

Follow these and I know your inspiration will lead you to make something fabulous!

From my G’licious corner to yours; Bon Appetit!

Ingredients in the salad above (in case you’re curious): red bell pepper, cucumber, red leaf lettuce, roasted sweet potato, quinoa, black olives, walnuts, topped with a simple balsamic vinaigrette.  Simple, hearty, delicious!

 

 

Five Tips To Say No To Pesky Cravings!

 Fitness, Motivation and Nutrition, Health and Wellness  No Responses »
Oct 152012
 

Yes, I said cravings.  Whether salty or sweet, crunchy or chewy, in the afternoon or at night, we all get them from time to time.  Even if you follow a g’liciously healthy lifestyle they can sneak up on you, I know it happens to me; after all we’re only human.  Fear not, my humanoids 

Five Tips to ward off sabotaging cravings

  1. Drink 8-10 gulps of water.
  2. Drink a cup of hot herbal or green tea.
  3. Move!  Go for a quick walk.  If you are at work and can, take a 10 minute break and walk around the block, if this is frowned upon at your workplace, try walking to the bathroom on a different floor or whatever you can manage to do to move.
  4. Brush your teeth!  That minty clean feeling works like magic!
  5. If you must and are actually hungry try having a small piece of fruit, ¼ cup (hand-full) of raw nuts, or a natural sweet treat such as a Medjool date.

Remember to have a nutritious small meal every 3-4 hours and drink water throughout the day to prevent cravings to begin with.

Good heavens I’m not telling you to never have a treat!  When it’s time to enjoy a little cheat, enjoy it with moderation, have your treat, smile, do your happy dance, move on!

And
 Be  Awesome!

From my G’licious corner to yours, have an amazing week!

Orange, Spice, And Everything Nice; Butternut Squash Soup!

 Delicious Healthy Recipes, Health and Wellness, Healthy Recipes  2 Responses »
Oct 122012
 

A seasonal bowl of gorgeous, velvety, spicy, orange perfection!  Can you smell it?

I have been in love with butternut squash soup now for quite some time, but this last batch made my heart skip!  Yeah, that good!  If this isn’t heaven in a bowl, I don’t know what is.  One of the things I love about the fall is the abundance of all the winter squashes, specially sweet, hardy, buttery butternut!  This soup embraces the season with the perfect combination of color and spice.

This G’licious superstar packs quite the punch when it comes to health benefits.  Butternut squash is low in fat, high in fiber, loaded with Vitamins A, C, B6, Potassium and Folate, which make it heart healthy, good for bone health, nervous and immune system.  However this squash’s big star is it’s abundance in carotenoid antioxidants, rich in both alpha and beta carotene, proven to help prevent heart disease, prostate and breast cancer, and macular degeneration.  Add to that the additional benefits of the Vitamin C found in almost all the ingredients in this soup (aka bowl of perfection) and you have yourself a wellness super hero!

Now contrary to most G’licious recipes, this one does take a little bit of work nevertheless it is absolutely worth it and it yields about 10 servings so that bit of work will pay off!

What you’ll need:

  • 1 Butternut Squash
  • 1 Sweet Onion (lg / md)
  • 2 Carrots
  • 2 Celery Stalks
  • 6 Cups Low Sodium Chicken Stock (can use Vegetable stock to make vegan)
  • Zest and Juice of half an Orange
  • 3 Tbsp Unsweetened Coconut Milk
  • 1 Bundle Fresh Thyme
  • 1 Tbsp Fresh Ground Nutmeg
  • 1 Tbsp Ground Ginger (fresh or ground)
  • 1 tsp ground pepper
  • 1 tsp garlic powder
  • .5 tsp kosher salt
  • .5 tsp cinnamon
  • 1 Tbsp olive oil
  • 1 Tbsp unsalted butter (can omit for vegan, but may need a tad more oil)

How to make the magic happen:

  • Peel and cube the butternut squash.
  • Chop onion, carrots and celery (finely)
  • Heat up olive oil and butter in a dutch oven or deep pan, add and sweat the onions adding a pinch of salt to release moisture.
  • Add celery and carrots, sprinkle in pepper and garlic and sweat for approximately 5 minutes.
  • Add cubed butternut squash, mix in and saute for about 3 minutes.
  • Add chicken stock and bring to a boil.
  • Add thyme bundle, ginger and fresh ground nutmeg.
  • Stir well, cover and lower heat.  (Med to Low)
  • Cook for approximately 20-30 minutes.
  • Check and adjust seasonings as needed and cook until the squash is fork tender. (very tender)
  • Turn off heat and using an emulsion blender, puree the soup until everything is creamy.  Note: if you do not have an emulsion blender transfer to blender or food processor to puree.
  • Add coconut milk and stir well.
  • Serve and top with your favorite greens and a dollop of plain unsweetened greek yogurt to make it pretty and add zing!

From my G’licious corner to yours enjoy, share, and be merry!

Oh, and it’s low in cals, you can have seconds!

Nutrition Information Per Serving:  Serving size 1 cup (yields approximately 10 servings)

Calories: 71.3

Fat: 2.9 g

Carbohydrates: 9.8g

Sugar: 2.9g

Protein: 2.2g

 

Cashew Chocolate Squares or Blissful Moment?

 Delicious Healthy Recipes, Health and Wellness, Healthy Recipes  No Responses »
Oct 042012
 

Both!  

If you love chocolate, these divine little squares will take your palate on a blissful journey of nuts and chocolate!

Of course they are easy to make, you bet they are good for you and they are perfect for October Unprocessed!

Blissfully delicious and good for you?  You bet!  These petite little treats are packed with magnesium, cooper, flavonoids and good heart healthy fats.  Magnesium is necessary for strong bones.  Cooper helps utilization of iron, elimination of free radicals and development of bones and connective tissue.  The flavonoids from the chocolate help counteract cellular damage that leads to chronic disease.  I’d say they’re plenty good for you!

Ok they’re good for you, seriously yummy and easy to make?  Right again!

What you’ll need:

  • 1/3 cup of raw cashews
  • 4 Medjool dates
  • 3 tablespoons almond butter
  • 2 tablespoons unsweetened 100 % cocoa powder (l like my Tbs heaping) ;)
  • 1 pinch of sea salt
  • 1 food processor (or a high powered blender may work)

How to make the magic happen:

  • Place cashews and sea salt on food processor and pulse a few times to start crumbling
  • Add dates and process a bit more to mix
  • Add almond butter and cocoa powder and process until a well combined crumbly mixture
  • Place on wax paper or plastic wrap and form into a large square
  • Cover / wrap and freeze for one hour to set
  • Cut in equally sized little squares, should yield about 20 small squares depending on how big you cut.  Feel free to make bigger squares if you’d like, these perfect unprocessed treats are yours to play with! ;)
  • Last, but not least: By all means, eat some!

Two heavenly squares with a cup of mint tea = one perfect afternoon snack!  I hope you like these as much as I do!

From my G’licious corner to yours; Enjoy!

Nutrition Info:

Yield 20

Serving Size: One Square

Calories: 45

Fat: 2.7g

Carbohydrates: 5.3g

Sugars: 3.3g

Protein: 1g

Why? Why Not? The October Unprocessed Pledge

 Fitness, Motivation and Nutrition, Health and Wellness, Healthy Recipes  1 Response »
Oct 022012
 

This month I’m taking the Eating Rules October Unprocessed Pledge!  Someone just asked me; why, don’t you already do that?  My clients and even my friends know that I’m usually preaching about eating things closest to their natural form.  Or in the less “PC” way I normally put it: “if you can’t pick it, gather it, catch it or kill it; don’t eat it”.  Since I already follow a very unprocessed nutrition you may ask why the pledge.  Well, two reasons and you are one of them!

  • Reason number one: awareness and involvement!  I want to raise even more awareness of  the importance of minimizing the intake of processed junk your beautiful body does not need.  I want to raise awareness on how easy it is to incorporate this habit.  I want you get involved, to join in, to become healthier, to help the environment, to help your incredibly vibrant self to eat a wholesome colorful, fun diet!
  • Reason number two: motivation and accountability!  Yes even my G’licious self needs it!  I am going to take this pledge to take my nutrition to the next level, to journal, to be extra aware and conscious of everything I put in my body.   I know that only good things will come out of me taking this pledge; a healthier me and new exciting, colorful and delicious recipes for G’licious Living!
Yes!  Yay!  Recipes!  Scrumptious unprocessed goodies!  I will do my best to inspire you to go unprocessed this month!    
From my G’licious corner to yours: Have a delicious week!  
Gotta run; those recipes are not going to make themselves! 

 

 

 

http://www.eatingrules.com/october-unprocessed-2012/

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