Tag Archives: Healthy

How to eat on the cheap

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Are you traveling or have a late night at work and you need food. But, you want to eat healthy for under $10, impossible?! I say no!

Chipotle is a great choice and option for eating healthy and cheap with almost unlimited customized options. The below meal cost a total of $7.09!

Burrito Bowl

1/2 brown rice and 1/2 white rice

1/2 kidney bears and 1/2 black beans

Add fajita vegetables

Protein of your choosing ( I got chicken, so it was a little cheaper)

One scoop medium salsa

One scoop hot salsa

Corn mix

Add lettuce

Tortilla on the side

Enjoy!

Affordable, tasty and healthy.

Make it the best day!

-K

 

“Homemade” salsa

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Looking for a way to add some zip to a regular jar of salsa? It only takes a few ingredients and few minutes.

Ingredients:

  • One 16oz jar of medium salsa and one jar of hot salsa (32oz total)
  • One ear of corn
  • One can of black beans, drained (no salt added variety please)
  • One white onion
  • Two Serrano peppers

Preheat an oven to 400 degrees.

On a sheet pan roast the ear of corn, onion and Serrano pepper. The pepper will roast the fastest so keep an eye out for it (5 to 10 minutes)

While the veggies roast, smash the black beans with cumin, cayenne and black pepper.

After mixing and mashing the beans and spices add it to a large bowl with the salsa.

Once the veggies have roasted, dice the onion, and shave the corn off the ear. Put all that goodness in with the salsa and bean mixture.

Stir and enjoy!

Make it the best day!

-K

Infused water

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Homemade infused water is better for you then store-bought. Here is a simple drink that tastes good and is east to make!

Pineapple, Mint, Ginger Water:

  • Place 4 cups thinly sliced pineapple (about 1 1/4 pounds), 5 sprigs mint (lightly crushed) and 8 round slices ginger (smashed) in a pitcher.
  • For still infused water, add 2 quarts of water. For sparkling water, add 1 quart of seltzer during prep and a second quart just before serving.
  • Refrigerate 2 to 4 hours to allow the ingredients to infuse. Stir well and strain, discarding the solids.
  • For serving, add fresh pineapple, mint and ginger for garnish and plenty of ice. The infused water will keep refrigerated for up to 2 days.

Make it the best day!

-K

One step a day

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Taking one step a day towards better health is all that it takes. One step in the right direction. This can be eating a healthier meal, going for a walk, swapping water for soda.

Get a head start on the inevitable New Year’s resolution to be healthier. Taking a leap is harder than a step. Start now.

Take a walk instead of watching three straight episodes of a TV show tonight. Sub a sparking water for a soda. Eat a piece of fruit for a snack instead of a sugar laden “granola” bar.

The steps are small. The steps are easy. One at a time, to a healthier life.

Make it the best day!

-K

Root Vegetables

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With the fall season taking center stage there has been an increased focus on great meals. Today will follow that same path.

Head to the store and find as many root vegetables as you can. Cut them into a uniform shape and roast them for 30-45 minutes. Flavor with seasonings of your choice and enjoy!

Flavorful and healthy.

Make it this best day!

-K

Sweet potato hash

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Quick and easy side dish for breakfast or dinner?

Grate as many sweet potatoes as you would like, and season to your flavor profiles. I did cumin and black pepper.

Heat oil or butter in a skillet until hot, then add the grated sweet potato. Flatten as much as you can and let cook for about 5 minutes. The time here will depend on your cooktop.

You will need to flip the hash once. Try to flip only once and achieve a nice golden brown.

The hash is wonderful under eggs or baked salmon!!

Make it the best day!

-K

How to eat healthier

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Time constraints cutting in your ability to make healthy meals?

Not anymore!!

Introducing the Fit Men Cook app (ladies you can use it to!)

You can make meal plans for the month customized on your goals or just find one-off meals that are easy to cook. The app is fantastic and only $2.99. It gives you all the ingredients, and nutritional information per serving.

I have really started to use this of late and have loved everything I have cooked so far.  There is also a handy tagging system so you know what recipes you can make in advance and have ready for the week!

Get this app and start fitting healthy eating back into your schedule. No excuses.

Make it the best day!

-K

 

 

Unplug weekend

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The weekend is here and it’s that time again to…unplug!

Pick a day or two this weekend to set the phone down, leave it inside. Turn the iPad off and get outside into nature. The weather is quickly becoming prime for exploring and getting good exercise.

If you decide to take the weekend off from electronics then read both of this weekend’s blog posts on Monday! The body always needs a reset and same goes for the mind.

Take in the sights and sounds of nature this weekend.

Unplug from your devices, connect to nature.

Make it the best day!

-K

Fall produce

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Apples are on sale the squash is coming in. Now is the time to start getting in on the season’s bounty!

Check out the local weekly flier in your area. You should start to notice an abundance of apples at a good price and fall veggies at a steal of a deal. Here are some great veggies and fruits to look out for.

  • Apples
  • Pears
  • Squash (all varieties)
  • Pumpkin
  • Cauliflower
  • Musk Melons (all varieties)

Apple pie, pear tarts, squash curry, mashed cauliflower, seasonal melon bowl…..so many great dishes to make. Let’s get going!

Make it the best day!

-K