Category Archives: Food and Drink

Homemade Pumpkin Spice Latte (Lite)

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Every year when the leaves start falling and the temperature begins to drop, starbucks rolls out their specialty fall flavors. One of my favorites is the pumpkin spice latte. You can get this yummie drink through the winter even, but sadly, in the spring and summer, you have to do without. Pumpkin is one of those flavors I enjoy year around, just perhaps more in the fall. Here is a great way to make this yummie drink at home without any fancy gadgets or talents. You can toss your plans to kidnap your local barista, and save yourself some money and time by creating homemade pumpkin spice latte yourself!


What You’ll Need:

2 cups skim milk
1 cup strong coffee or 1 shot of espresso
2 tablespoons vanilla extract
2 teaspoons Splenda
1/2 teaspoon pumpkin pie spice
½ teaspoon cinnamon
2 heaping spoonfuls of pumpkin
Fat Free Whipped Cream

Directions:
Brew your coffee nice and strong and have it ready. Pour the milk into a pot and cook on medium heat, careful not to scald it. Whisk the milk constantly, and add the other ingredients slowly. When the mixture gets warm and frothy turn off the head and add the coffee.  Pour into your favorite mug and top with fresh whipped cream & cinnamon. Enjoy!

~HealthyGirl

5 Small Meals a Day for Weight Loss?

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The diet world has been buzzing for years about breaking up your meals into 5 or 6 small meals a day to speed up your metabolism…which would inadvertently help with weight loss….but does it really work? The idea makes sense, as rationing your food usually helps you survive longer if you have a limited amount of food. However, leading research is actually suggesting this common weight loss tip has no effect!

Even current research like the recent Australia study which followed 179 obese Australian men and women is showing that eating the same amount of food in smaller portions has no effect on your metabolism. You are still ingesting the same amount of calories, and you are still absorbing them the same way. Here are some metabolism studies that I have found on pubmed:

Thermogenesis in humans after varying meal time frequency

Snacking patterns influence energy but not BMI

What does this have to do with portion size?

Portion size is still very important for weight loss. This study is simply saying that eating X amount of calories in small portions throughout the day or in 3 regular meals will have no in your weight loss journey. If you are trying to lose weight, remember portion size still needs to play a HUGE part in your nutritional habits.  Here are a few tips to remember:

  • Eat your food slower to help recognize when you are full sooner
  • Take time to sit down and focus on your meals to avoid mindless eating
  • Take snacks in small bowls or plates to avoid eating more than you meant to
  • Drink plenty of water throughout the day, especially before meals
  • Switch to whole wheat whenever possible, and stay full longer
  • Try to make half of every meal rich in fruits and vegetables.

Then How Many Meals Should I Eat a Day?

This is up to you and your lifestyle. If you are hungry often and tend to over eat, five small meals a day might still be the better option. It could help by preventing you from overeating due to feeling “starved.” However, if you have a busy lifestyle like many of us do these days, your typical 2 to 3 meals a day is perfectly fine for normal diets and those focused on weight loss.  Studies are still pointing to breakfast being an important tool for a healthy nutrition plan,  for energy and weight loss , so be sure not to skip breakfast!

~HealthyGirl

Do you know of any studies that support or refute this claim? Comment Below!

Hot Homemade Lemon Aid Recipe

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It’s flu season again, which means lots of coughing, sneezing, fevers, aches & pains. According to the CDC, up to 20% of the population is sick during the flu season every year. This means your neighbors, friends, coworkers and you. One of the best recipes that has always made me feel better is homemade hot lemonade. Here is a great recipe that my grandmother taught me. She likes to call it lemon Aid due to the “aid” it gives others around flu season.This recipe is packed with vitamin C, and this warm liquid should help keep your spirits up, your throat soothed, and hopefully your health a little better.

 

   

 

Ingredients:

  • 4 lg lemons
  • 2 lg oranges
  • 6 cups of water
  • 1 cup of sugar (to taste)
  • Juicer
  • Large cooking pot

Juice lemons and oranges, adding the pulp to the juice as well. Add water, and stir. Add sugar slowly until it reaches your desired bitterness. Heat on low for thirty minutes until the flavors blend and you have a yummy warm creation of lemon aid.

Here are some similar articles:

Enjoy and feel better!

~HealthyGirl

 

Healthy Lasagna Recipe

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Lasagna is an all-time American favorite, but with greasy meat and 3 different kinds of cheese, the calorie count on this tasty dish can add up quick. Here is a fun, yet healthy lasagna recipe with a few simple substitutions to make it just as tasty, but a lot better for you!

Serves 8 people
Makes great leftovers!

Ingredients:

  • 4oz of Lasagna Noodles (Whole wheat if you can find it)
  • 1.5 lbs. of ground turkey or extra lean ground beef
  • 1 large onion, chopped
  • 2 cloves of garlic, minced
  • 1/3 cup of each zucchini, eggplant, & mushrooms
  • 1 teaspoon oregano leaves
  • Dash of pepper
  • 1 jar (320z) of your favorite spaghetti sauce ( I use Prego)
  • 1 cup of sliced black olives
  • 1 (16oz) container of  FAT FREE ricotta cheese (I use Precious)
  • 1 egg, beaten
  • ½ lb. of Mozzarella cheese
  • 1 cup grated parmesan cheese

Directions:

Boil your lasagna noodles and cook the ground turkey in a large 12″ pan. Add the onion and garlic to the turkey & let simmer. Cook veggies on medium heat in light olive oil for about 6-7 minutes. Drain noodles when they are completely cooked. Add Seasonings, spaghetti,  black olives, and other veggies to the meat and cover. Simmer for 15minutes, letting the flavors mix.  In a small bowl, combine the ricotta cheese with egg, and beat together. Preheat oven to 375oF.  On the bottom of a 13X 9 baking pan, layer with meat/sauce mixture. Then add 1/3 the lasagna, 1/3 the Ricotta/egg, 1/3 mozzarella, and 1/3 the parmesan. Repeat layering until ingredients are all used. Cover the baking dish and bake for 20 minutes. Uncover the dish and bake an additional 20 minutes.  Let the dish cool before serving this scrumptious meal!

Happy Eating!

~Healthy Girl

What do you think of this lasagna recipe? Comment below.

Foods to Avoid With an Upset Tummy

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An upset stomach is the second most common ailment in the US next to the common cold. It is called gastroenteritis in the medical world. Symptoms include stomach aches and pains, diarrhea, vomiting, nausea, and fatigue. There are many different causes for an upset tummy, and different solutions for many of them. However, the first few days you will likely be at home waiting to see if it is a more serious condition or not. If you feel it is serious, or your upset stomach occurs for more than a few days, you may want to contact your doctor. It could be a sign of a food allergy or a serious stomach condition. 

In the meantime, there are some foods that you will want to stay away from while dealing with an upset stomach. If you are vomiting, you are going to want to avoid all food until it has stopped for at least four hours, and your nausea subsides. You can suck on ice chips, ice pops or try to drink water to keep yourself hydrated. Pedialite is a great resource for small children, to keep them properly hydrated. When you feel you are ready to start eating again, start small. Some common foods you will want to avoid are:

Dairy

Milk and Dairy products might seem like the way to go, since it is one of the first foods introduced to babies with new tummies. However, dairy products are hard on the stomach, and difficult to digest. Early humans were lactose intolerant, and many still are today. You especially want to stay away from dairy for a while if you suspect any food allergies. Lactose intolerance is a very common ailment. 

Caffeine & Alcohol

Caffeine and alcohol are two more substances that are hard on your stomach, and may cause you more problems. Excessive alcohol consumption actually eats away at the lining of your stomach, a job best left for the acid already in your stomach. Caffeine is found in many common drinks, such as coffee, soda, tea, and energy drinks, so be sure to take note when reintroducing foods. For now, stick to low sugar sports drinks, water, and non-acidic juices such as apple juice. However decaffeinated teas and sodas such as sprite, may help an upset stomach. The key is to watch the caffeine.

3. Spicy Foods

As we all know, spicy foods can be hard enough on your stomach when you are not sick! Steer clear of spicy foods & seasonings for a while until your upset stomach is gone. 

Nuts

 Nuts are another food group that can be hard to digest, as well as a common food allergy. Although nuts are a great food source otherwise, hold off until you are feeling better, especially if a food allergy is a possible suspect. 

Acidic Foods

Acidic foods naturally increase the amount of digestive enzymes your stomach produces, so they can be broken down. This can be tough on your stomach, and should be cut out of your diet when you are having ailments. These include tomato products, citrus fruits, olives, and citrus juices.

These are the important foods that should be avoided, but in general one should stick to a bland, natural diet, with simple foods like oatmeal and rice. If your stomach problems persist for more than a day or two, you may want to contact your doctor. Food drinks like ensure are also a great way to keep up on your nutrients when dealing with an upset tummy.

Feel better soon,

~Healthy Girl

Healthy Girl’s Chicken Wrap Recipe

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Chicken wrap Nowadays, chicken wraps are the way to go. Places all over are offering them as a quick snack or healthy lunch. But are they really that healthy? Many chicken wraps are drenched in ranch and defeat the purpose healthy choices. Try making your own snack wrap at home. My chicken wrap recipe is bigger, has less fat, and will keep you full longer.

Makes 4 Servings

What you’ll need:

  • 4 Whole wheat tortillas
  • 2 Boneless, skinless chicken breasts
  • low fat or fat free ranch (I like Kraft)
  • half a tomato
  • quarter of an onion
  • shredded cheddar cheese (or your favorite cheese, feta is great too)
  • 1 1/2 cups of baby romaine lettuce or spinach leaves
  • 2 tsp minced garlic
  • splash of chicken stock or broth
  • Extra Virgin Olive Oil (or your choice of cooking oil)
  • 1 tsp onion powder
  • 1 tsp of basil
  • dash of pepper

 Directions:

Make sure chicken is defrosted before cooking. Cut the breasts up into small bite size pieces and put in into the pan at medium heat with a dash of EVO, stiring occasionally. When the pieces start to get a golden brown, add the pepper, basil, chicken stock, garlic, and onion powder, and let it simmer until most of the moisture is absorbed and evaporated.

Pour the chicken pieces in a bowl and place in the freezer for five minutes to cool while you prepare your wrap. Cut up the onion and tomato into small pieces and put them in a bowl. For those of you really short on time, try buying pre cooked chicken strips at the grocery store, or cooking a big batch of chicken in advance to use for many different recipes! Add the lettuce and cooled chicken and a splash of ranch. Mix together. Take a tablespoon of your ranch and spread it across the inside of each wrap. Add the ingredients from the bowl to each wrap evenly and add a small sprinkle of shredded cheddar cheese. Wrap those suckers up and you’re good to go!

Enjoy!

How do you like this chicken wrap recipe? Would you do anything different? Comment Below!

~Healthy Girl

 

Banana Hazelnut Muffins: A Healthy Muffin Recipe

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If you love muffins like I do…you are going to love this healthy muffin recipe!

Nuts

As you may have gathered from my blog…I love to find easy ways to enjoy being healthy. This is a recipe I invented myself to make eating healthy still taste good! These muffins are packed full of fiber, low in sugar, and are full of flavor! Try for yourself, then modify to your desires!

Makes: 18 muffins

prep time:10 minutes

Cook Time : 25 minutes

 

Ingredients:

  • 1  cup of whole wheat flour
  • 1 cup white flour
  • Banana muffin
  • 1/2 cup of flax seed
  • 1 pinch of salt
  • 4 overripe bananas
  • 3/4 cup of brown sugar
  • 2 eggs
  • 1/2 cup of apple sauce
  • 1/4 cup of butter (you can replace this with another 1/4 cup of applesauce like I do, but I warn your muffins will be a bit dry and less cohesive, yet still just as tasty!)
  • 1 teaspoon vanilla extract
  • 1 tsp of baking soda
  • 1/2 cup of chopped hazelnuts (You can add any nuts that you desire here, walnuts and pecans work especially well)
  • Spices to your liking (I love to add plenty of cinnamon and nutmeg, but just use what you like and have on hand)

Paper cups

Directions:
Preheat oven to 375 degrees  and fill two muffin tins with cupcake liners or fat free non stick spray.

In a large bowl, combine the  flour, flax seed, baking soda, and salt; then set them aside. Mash 2 of the bananas with a fork in a small bowl so they still have a bit of texture. With an electric mixer or really determined arms, whip the remaining bananas with the brown sugar together like you mean business,until it creates a dark soupy mixture. Add the applesauce, butter, eggs, vanilla, and spices, and beat well. Pour the mashed bananas and the banana puree mixture in with the dry ingredients set aside earlier. Add nuts. Spoon the batter into the muffin tins to fill them about 3/4 full. Rap the pan on the counter a few time to let any air bubbles escape, and put them in the oven.

Bake until a fork stuck in the muffins comes out clean, about 25 minutes. Let them cool for a few minutes before turning the muffins out. Enjoy!

Have you tried a similar recipe? How did it turn out for you? Comment below and let me know!
~Healthy Girl

5 Quick Tips to Help You Eat More Vegetables and Fruits

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With the average american diet, it can be hard to get the recommended servings of fruit and vegetables a day. The number of each is debatable, because this number actually shouldn’t be generalized. Instead try going to CDC.gov and enter in your age, gender, and activity level to get a more accurate idea of how many fruits and vegetables you need a day. For example, I need 2 cups of fruit and 3 cups of vegetables each day, being a moderatly active, young female.

Once you have discovered how much you need, make a goal and get cookin! Here are 5 easy changes you can make so you eat more vegetables and fruits in your diet.

1. SmooSmothiethies- Smoothies are a great snack with so many benefits if made correctly. Try making them yourself with a blender or magic bullet with plenty of fruit and yogurt and ice. For some great recipe ideas, che ck out some of my other posts: My First Green Smoothie, Smoothielishious & Smoothielishious Part 2.


Vegetables

2.  Add Veggies to your main dish- When cooking fun dishes like spaghetti, lasagna, tacos, or others, try adding a few extra vegetables in the dish, as well as on the side. Be sure to pick vegetables that you like and pair well with the meal.  Try decreasing the amount of meat you put in your dish, and replacing that with vegetables. If your normally cook your spaghetti with a pound of hamber, try only adding a half a pound of hamburger, and add some yummy mushrooms, squash, and onions to your dish!

 

3. Turn fruit into a topping- Instead of using syrups on waffles, ice creams and some cakes, try making a fruit topping instead. You can make your own simply by pureeing a few berries and leaving some cut up. Be sure to add a pinch of stevia, or your favorite sugar type if the fruits aren’t sweet enough. Don’t forget to add fruit to your yogurts, oatmeal, and other favorite treats. Applesauce

  4. Replace Oils with Applesauce- This is a great trick to make treats less fattening and still turn out great. This can be done with many oil based recipees. Just exchange them 1 for 1.  Such as 1/4 cup of oil can be replaced with 1/4 cup of applesauce.

5. Another great way to help you eat more vegetables and fruit is to add convenence to them. People typically  reach for the potato chips or snacks because they are easy and quick. By making these options the same for your fruits and veggies…you might be more likely to eat them! Try cutting up cellary  or apples the way you like the day before you plan on eating them. Prepare them in little bags and put them in a visible spot. Defrost frozen fruit you might want to eat plain and put room temperature vegetables in plain sight.  

Happy Healthy Eating,    ~HealthyGirl

Good Post Workout Snacks

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Ever get done with a healthy workout and feel hungry afterwards? With such a great start, it can be hard to decide what to eat after a workout that will give you the most benefit, keep you full, and not undo all the work you just put in! According to RealAge, the best post workout snacks are ones with lean protein or healthy fats. These will help your body absorb and use your blood sugar better.

In a recent study, researchers studied the effects of carb rich meals after the subjects worked out. They found that carbohydrate-rich meals after a workout tended to have a negative consequence on the subjects. This was because their muscle cells rapidly refilled wiht glycogen (a sugar based form of energy). This seemed to reduce insulin sensitivity, which was the opposite of what one would want. This led researchers to the conclusion that meals high in lean proteins and fats after a workout are better for your body.

Also remember that your muscles need protein for growth and repair. Exercise depletes critical amino acids in your body and protein is one of the best types of foods you can eat to replenish these.

If you are not sure of what these snacks should look like, here are a few examples to get you started.

Half Tuna Sandwich- This is a great snack idea if you can stand your tuna with light or no mayonnayse. Be sure to put this on whole wheat bread for optimal filling and better digestion.

Mini Platter- Grab a small plate and put a few slices of cheese, turkey, and fruit on it. This is an easy and yummy snack that works great with your body after a workout.

Handfull of Nuts- If you are not that hungry, or awaiting a meal afterwards, a good hold me over is a handfull of nuts. Raw almonds, pecans, and cashews are great for you!

Guacamole & Whole Grain Chips- Guacamole may be fattening, but its dubbed as a “healthy fat” that will take your body a while to digest…and thus aid in keeping you full, so you will eat less. Just be careful with the chips.

 

Happy Eating!    ~HealthyGirl


Local Honey and Allergies

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An allergy myth people commonly hear about is that eating local honey will help with your allergies. The idea makes sense because local honey is made by bees in your area that will pollinate some of the plants you are allergic to. Thus helping you to become immune to the pollen in that area. Unfortunately there is no evidence to suppurt this idea and it is currently more of a myth than a fact.

Honey 

 Although this is very good reasoning, no research has actually been done to verify this, and there really isn't any evidence to back this theory up. It would be hard to get large honey manufacturers to do a study like this since their honey usually comes from several different sources. Furthermore, the local pollen in honey could actually make allergies worse, according to Tom Ogen, a horticulturist.

The Good News
Although it may not be proven that local honey helps with allergies, there are still many benefits one can get out of honey. Your body quickly absorbs the glucose in honey which can give you an immediate boost in your energy, while the fructose gets absorbed slower, providing you with lasting energy.This wonderful natural sugar works better than cough syrups. Honey also has antioxidant and antibacterial properties that can help with your immunity and digestive system. 

Despite the fact that there is no evidence that local honey helps ward off alllergies, it doesn't hurt to try it, as many people have claimed it has helped. Even if you do not get the desired effects, honey is still a great health food and has many other benefits to make it worth your while.

A similar article about local honey can be ound at:
http://www.boston.com/news/science/articles/2008/06/23/does_eating_local_honey_help_prevent_allergies/

Honey