Chipotle Turkey Tacos

image

You’ll need:

  • 1 Tbsp. extra virgin olive oil
  • 1 large onion, chopped
  • 2 1/2 tbsp. ground cumin
  • 2 tbsp. chopped, fresh oregano
  • 1-3 lbs ground lean turkey
  • 1 can of chipotle chillies in abobo
  • 3 cans no-salt added chopped tomatoes
  • Salt and Pepper to taste
  • Any toppings you’d like. (Lettuce, tomato, cheese, guacamole, sour cream… <— Plain Greek yogurt is a great substitute for sour cream.)
  • Whole wheat tortillas

How to:

  • In a large skillet, heat up olive oil. Stir in onion until onion is soft and lightly brown. Then add cumin and oregano.
  • Add turkey, and raise heat. cook until liquid evaporates , and meat is pretty much cooked all the way through. Add tomatoes, chilies, salt and pepper. Cook till liquid is almost gone and serve.
  • Assemble tacos as desired.

*** I did not come up with this recipe, I got it from Health Magazine. **

Advertisements

Yoga Workout #1

  • The Warrior Pose – with your feet about 1 leg length apart, lower down into a 90 degree squat, rotate your front foot so its facing forward and arms out as wide as you can get them. Take 10 deep breaths and then repeat using the other leg.

warrior

  • Downward Dog – Start on your hands and knees and slowly push yourself up onto your feet, extending out your arms to hold you up. Keeping feet flat on the floor, hold pose for 3 min.

downward

  • Revolved Chair – Standing in a semi squat (as sitting in a chair), lower your torso down and twist to one side. Keeping hand in a “prayer” position take 10 deep breath and then switch to the other side.

revol

  • Plow Pose – Bend your body from the hips and slowly toss your legs over your head. Keeping your back as straight as you can and letting your toes touch the floor behind your head. Hold anywhere from 1 to 5 minutes.

plow

  • Lord of the Dance Pose – Gain balance and find a focal point. balancing on one foot, slowly grab one foot and extend it as high as your able to (flexibility with different people will vary). Hold for around 30 seconds and then switch to other foot.

lord

Basic Multivitamin (How to pick a good one)

multi2

A basic multivitamin is a good thing to add to any diet plan. Even if your eating healthy and taking care of yourself, you still can be lacking some nutrients that your body needs to function properly everyday. But when strolling down the multivitamin isle, you can be a little overwhelmed at trying to find the best one. Which brand do you choose? Do you choose one that’s a pill form, gummy form? Do you choose one that’s meant for a man or woman? There are a lot of questions to ask yourself.

1. Why you should take one- well there is the obvious fact that your diet on some days is going to lack all the nutrients your supposed to get, its almost inevitable unless you seriously carry around a bag full of fruits and veggies with you all day everywhere you go.. lol. Plus it will make you feel better and you’ll most likely have more energy and function better too.

multi1

2. What to look for-

  • Look at the label and see what’s included in the vitamin. All the ingredients are listed, make sure that the amounts will work for your diet, you don’t want too much vitamin c because you’ll just end up peeing it out. (sorry for being so blunt- but its true) If your diet already consist of a lot of vitamin A already, your not going to need a vitamin that’s high in it. Get my drift?
  • On the flipside, don’t overdo it either, you don’t need a multivitamin that has like 120% of the DRV (Daily Recommended Values). Too much can either make your body sick (headaches, nausea, etc.. ) and also can be toxic towards the body.
  • Shoot for basic nutrition – B1, B2, B5,B6,B9, B12, vitamin C, Vitamin A, vitamin D, potassium, iodine, zinc, magnesium…
  • Choosing the ones geared toward sex and age. Woman’s multi is geared toward the baby making years. Men’s are geared toward the basics and 50+ multi is obviously geared towards that age, your bodies ability to absorb certain nutrients slows down, so they may have some more of a certain vitamin in theirs.

multi

Choosing the best form is a personal thing, whether you find it easier to swallow basic pills, taking a gummy or even using a powder form, you have to choose the best one for you.

* be sure to check expiration dates, they don’t last forever.

* make sure you take it with food to avoid getting that horrible nauseous feeling!!

Benefits of Beans

bean1

Beans are super healthy. With many benefits like fiber, vitamin B, iron, protein and antioxidants…plus they are fairly affordable! You can add them to all kind of dishes like salads, soups, casseroles, stew and chili, and just as a side.

With their high fiber content, they will make you feel fuller longer leaving you full and satisfied after your meal and for a while afterwards. They are very low  in fat and saturated fat, making them a more nutritious choice as a side with your meals.

They also say that the foliate in beans can help lower cholesterol, keep the heart healthy and even help prevent and/or lower your risk of diabetes.

bean3

They are also a great protein option for vegetarians and vegans.. or just to even have on a “meatless Monday ”

There are tons of different kinds of beans out there. Some include…

  • Garbanzo
  • Kidney
  • Pinto
  • Black
  • Black eye peas
  • Red beans
  • green lentils
  • Red lentils
  • navy beans

There is more than the ones I named, but try some new ones you don’t usually have, find new recipes to try them in.

bean2

Do Juice Cleanses Work?

juice4

You hear about all kinds of cleanses and even celebrities doing them, so then the public is more inclined to try them… but the real question is, do they work? Weather its all veggie juice, fruit juice or that lemon, cayenne pepper cleanse that Beyoncé did, we’ve heard of them all and how wonderful they are supposed to be. You can buy a juicer and make your own, buy them pre-made at health stores or even get them delivered to your door….

What they promise is extreme weight loss, detoxification, clearer skin and mind, better sleep and many other claims, but do they really do that???  From cleanses that are one day up to two weeks they all basically claim the same things. Sure it may seem like a good plan to “get you on track for a clean diet” but in reality its kind of dangerous and may even be harming you if you don’t know what your doing and/or not doing it properly.

juice2

Ideally I wouldn’t recommend doing a cleanse for more than 3 days max (but that’s just me…) . No matter how many fruits and veggies you may juice yourself or the juices you purchase may contain there still is most likely a high amount of sugar in it. It lacks that amount of fat that you need in your diet to help you absorb those vitamins that come from the fruits and veggies your drinking. Also most juice fasts claim that you’ll get all the nutrients you need, when in reality it actually removes some nutrients that that whole fruit or veggie have.

Some of the antioxidants that the skin of some fruits carry (like the skin of an orange) gets lost when you juice, also since your juices aren’t carrying the fiber that some of the skins have, your blood sugar levels could spike since your body absorbs fructose sugar (sugar from fruit) easier. This could be dangerous if you have diabetes, or any other form of health concern you may or may not know about.

As far as loosing weight, its most likely water weight you will loose. And if you do drop a lot of weight in a quick amount of time, you more likely to gain it all back, slower weight loss is ideal. And here’s what really gets me…. even though they claim that the cleanse will help you detox and clean out your body…. “get rid of toxins”….. Your body is already super good that this for one, the liver and kidneys are great for getting rid of unwanted things through normal everyday bodily functions. Along with that, if your wanting to “get rid of all the crap” that you put into your body, why just not put it there? Why not just not eat crap that makes you feel sluggish and eat your fricken fruits and veggies and not have to worry about “detoxing”? LOL

juice 3

Also its expensive…. have you ever bought pre-made juices? The good ones are not cheep! Plus if you order them off a website there is shipping on top of that! Or if you were to buy a juicer, those can range up to $300, plus not to mention all the fruits and veggies you’ll have to use to make the juice, a bunch of spinach doesn’t go as far as you’d think.

So..back to the main question… should you do a juice cleanse? Well the question is up to you. I like to incorporate 1-2 juices here and there every once in a while, but not all day, and not everyday. It works for me, but you have to find what works for you. Some people feel that it helps them fight off cravings that they had in the past, so they like to do them to “start off a new diet”. Some people state that they feel like they have more energy or a clearer mind. . . . all in all, make it a short cleanse if you do one, you’re body needs more nutrients then just juice all day every day for a month. And as far as if you’re mainly doing it for weight loss purposes, you better off just eating a healthy diet because most of what you will loose throughout the cleanse is water weight.

juice1

Benefits of Egg Whites

egg1

Eggs have been given a kind of bad rep because they are high in cholesterol and fat. But if you take out that yolk you save about 50 calories alone, along with no cholesterol or fat at all. Mission accomplished!

Even though you’re taking out the yolks, the protein from the egg white alone is still a good and high quality protein. The egg white contains the nutrients along with amino acids your body needs to function through out the day.Yes, you need fats in your diet to be healthy but make those fats come from things like nuts, seeds and healthy oils preferably.

egg2

Egg whites are very low in calories as well, an average egg contains around 70 calories per egg, cut out the yolk and you cut out about 55 calories leaving you with anywhere around 15 calories total per egg white (give or take the size of the egg). So with weight management, egg whites are beneficial because you’re still getting all the nutrients you need without the extra fat and calories. Even if you were to make an omelet with 2 whole eggs and one egg white your still saving calories… and this might be an easier transition to eating healthier.

egg3

Abs Workout #2

  • Crunch on ball- Place butt on ball so that you have balance. Lower yourself down the ball so that the ball is under half of your butt and half of the small of your back. Rise body up and do a basic crunch. 3sets, 15 reps.

crunchonball

  • Crisscross scissors- Ling on your back. lift legs off floor and keeping abs tight. Point toes and crisscross your toes back and forth. 8 rounds. 30 seconds on, 10 seconds off.

scicor

  • Bicycle- Lying on back, bring knees toward chest. Alternate knees towards opposite elbows and tap together. Repeat on other side. Do as many as you can! =)

elbow

  • Mountain Climbers- Place arms shoulder width apart, hold up body and keep but butt down. Bring one knee towards arm and place back down, repeat with other side. Do 8 sets 30seconds per set. 10 second rest.

mount

  • Straight Leg Raises- (you can either keep your legs together, toes pointed…. or use a ball) Lay down. Place ball between legs and hold with feet and calf muscles. Lift legs up so your legs are at a 90 degree angle and then lower again without the ball touching the ground, but just above it. Do 8 sets for 30 seconds each. Rest 10 seconds in between.

lowe