Every once in a while, you need a little comfort food, whether it was a long week at work, or your child had a rough day at school. For many, childhood favorites help bring a sense of calm, so try these faux fast-food favorites, with a healthy home-made twist. I always start with the Veggie Fries (since they take longer) so that the meal will be ready all at once.
Now that school is back in session, 3pm has become synonymous with hungry children. Whip up one of these as an after school snack with a protein boost to tide them over until dinner.
Here’s what you’re going to need:
- 2 slices whole wheat bread
- Natural, No Salt Added Peanut Butter or Almond Butter
- No Sugar Added Jam/Jelly in your favorite flavor (I like grape)
What tastes more like “Back to School” than Peanut Butter & Jelly? This school inspired shake might just bring back some memories of your own school days, while pumping you up for your work day!
- 1 scoop Vanilla Live Rite Protein Powder
- 1 teaspoon all natural, no salt added peanut butter
- 1 teaspoon of your favorite flavored jelly
- 6oz water or milk
Let’s get blending!
1. Blend all ingredients together and viola!
September’s cooler air is the first message that fall is coming. Fall’s harvest provides an abundance of seasonal fruit and vegetables, which give color and taste to the new season. If you got used to eating frozen summery treats, now it’s that time of the year when warm, fragrant dishes are going to dominate your daily food menu: the aromas of vegetable soups, meat stews, and (of course) apple pies are going to waft up everywhere throughout this fall.
It’s that time busy time of the year when schools are back in session, and new activities and busy schedules are putting an end to the relaxation of summer time. It’s very important not to neglect your health, diet and especially your fitness journey even though you are getting really busy again (and don’t have to worry about putting on a bathing suit!)
With flavors that range from mildly sweet to tart and tangy, blueberries are nutritional superstars bursting with flavor while being very low in calories.
A few years ago, researchers at Tufts University analyzed sixty fruits and vegetables for their antioxidant capability. Blueberries came out on top, rating highest in their capacity to destroy free radicals. Packed with antioxidant phytonutrients called anthocyanidins, blueberries neutralize damage from free radicals that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease, and cancer.
Anthocyanins, the blue-red pigments found in blueberries, improve the integrity of support structures in the veins and entire vascular system. Anthocyanins have been shown to enhance the effects of vitamin C, to improve capillary integrity, and to stabilize body cells’ collagen matrix (the ground substance of all body tissues).
Among their rich supply of phytonutrients, blueberries include a flavonoid called kaempferol, which studies have shown can decrease the risk of ovarian cancer in women who consume kaempferol-rich foods.
In short, blueberries are a natural nutritional powerhouse and a healthy addition to your diet. I know you’re wondering “how can I add these to a Live Rite shake?” well look no further than this “Black & Blue” and Toned Recipe right here!
You spend a lot of time eating right and exercising so that you’ll live a long and healthy life. I wouldn’t call these “shortcuts,” but if you’re looking to reduce your risk of disease, increase your vitamin intake or get more fiber in your diet, read up on these four little foods with a big impact!
Supercharge your vitamin intake.
HOW: Drink pomegranate juice instead instead of orange juice. Pomegranate juice has a greater disease-preventing capacity because of its off-the-charts antioxidant content. Also pomegranates have the ability to reduce the risk of developing certain cancers, including breast cancer.
Drinking 100 percent juice may actually be better than eating a pomegranate, because the juice is squeezed from the whole fruit, so you get the nutrients from the seeds as well as from the peel, which is packed with phytochemicals. If you find pomegranate juice too sweet or too tart, mix it with sparkling water or add a twist of lime for freshness.
For everyone trying to eat clean and healthy, greek yogurt is the greatest thing since sliced bread, well maybe not bread but you get the idea. Greek yogurt is amazing and not only are were going to tell you the benefits of it, we’re giving five readers a chance to win a case of Yoplait Greek 100.
1. Loaded with protein.
I cannot stress enough the importance of protein when you’re working out at the gym and/or cutting back on calories. Protein helps you build and maintain muscle mass and keeps you fuller longer. Yoplait Greek 100 contains twice the grams of protein (10g) as regular non-greek yogurt.
2. Great source of calcium.
Greek yogurt has gotten a bad rap because it loses some of its calcium in the straining process, but it is still an excellent source of calcium. Calcium is essential for teeth and bone health and is great in aiding heart and nerve function.
Summer is winding down and most of us are gearing up for a busy season at work, starting the fall semester or getting the kids ready to head back to school. All of these things can cause serious stress that will slow down your productivity.
Reach for these items next time you’re feeling under pressure, under the weather, or just too close to that breaking point. Munching on these stress-free foods will help pull you back into the game.
- Turkey: Turkey contains an amino acid called L-tryptophan. This amino acid triggers the release of serotonin, which is a feel good brain chemical. This is the reason why many people who eat turkey feel relaxed, or even tired, after eating it. L-Tryptophan has a documented calming effect.
- Oranges: A German study in Psychopharmacology found that vitamin C helps reduce stress and return blood pressure and cortisol to normal levels after a stressful situation. Vitamin C is also well-known boosting your immune system.
- Sweet Potatoes: Sweet potatoes can be particularly stress reducing because they can satisfy the urge you get for carbohydrates and sweets when you are under a great deal of stress. They are packed full of beta- carotene and other vitamins, and the fiber helps your body process the carbohydrates in a slow and steady manner.
- Dried Apricots: Apricots rich in magnesium, are stress busters and natural muscle relaxants as well.
One of my favorite weekend activities is getting to go food shopping with my husband to stock my kitchen for the week. This recipe was conceived on my most recent trip to Trader Joe’s (in the dairy aisle), and born an hour later in my kitchen. Hope you like it as much as I do!
- 1 cup unsweetened coconut milk (I used my newly discovered Trader Joes variety)
- 1 scoop vanilla Liverite Protein Powder
- 1/3 cup dried coconut flakes (for texture)
- 6 ice cubes
1. Combine all ingredients in your blender (I used my magic bullet for this), and blend for 30 seconds.
Sometimes when a late night pizza craving hits, you can’t help but indulge. Here is a little pizza with pizzazz to let you satisfy your craving without undoing everything you worked for all week at the gym.
Here’s what you’re going to need:
- 4 sliced large zucchini (1/4″ thick)
- spray olive oil
- 2 tbsp. your favorite low sodium tomato sauce
- 1/4 cup part skim shredded mozzarella
- garlic, salt and pepper to taste in a large mixing bowl (about a tbsp. each)
- Your favorite low fat pizza toppings