Greek Yogurt Cakes

With the temperature heating up and living through days that reach 104, I needed a nightly treat to cool me down. These Greek yogurt cakes are the perfect sweet, crunchy, and cool that I was looking for. Plus they are only 120 calories.
 ajjs
Ingredients:

1 cupKashi GOLEAN Crunch Cereal(low fat granola will work too)
1/2 cup almond flour
1 egg
2 tablespoons olive oil
1 cup nonfat milk
3 teaspoons sugar free vanilla pudding mix
2 cups vanilla nonfat Greek yogurt (or any flavor you like)
1/2 cup fat free Cool Whip, thawed
Caramel Sauce  or chocolate chips (optional)

Directions:

For the crust, place Kashi cereal, almond flour, egg, and olive oil in a food processor and pulse until well blended. 
Line a muffin tin with 12 cupcake liners.
Place a tablespoon of the crust mixture into the lined muffin tin and press flat.
Bake in a [...]

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Yoga

Yoga as been defined as “union with the divine” and is used in many religions as a way to connect with God and gain peace. In health communities, it has been known to promote flexibility and balance. Read on for eight reasons to start practicing yoga today. 
yoga is beneficial!

Flexibility: The most obvious benefit of yoga is increased flexibility. You may not be able to touch your toes during the first session but with consistent sessions the muscles begin to lengthen and you will be able to touch them in no time.
Relieves Pain: As the muscles begin to loosen, aches and pain will disappear. Tight hips affect the knees and tight hamstring muscles create lower back pain. Studies show that two 90 minute sessions of yoga a week reduce soreness by 56 percent. Read more in The Woman’s Book of Yoga and HealthRead more

A Lighter Side of Chicken Parmesan

chc parm
We are all familiar with the cheesy, yummy goodness that is chicken parmesan. As one of my favorite dishes, I set out to create a lighter, diet-friendly version of this Italian classic. 17 Day Diet Cycle 3 Compliant recipe.
 

 

Ingredients:

3 slices whole wheat bread 
4 teaspoons Italian spice blend
1/2 teaspoon salt & pepper
1 teaspoon garlic powder
2 egg whites
1/2 cup skim milk
1/2 cup flour
4 chicken breast
Olive oil spray
3 1/2 cups marinara sauce
3/4 cup shredded low fat mozzarella cheese
1/4 cup parmesan cheese

Directions:
Pound chicken until 1/2 inch thick.

Place flour into the first shallow baking dish.

Whisk egg whites and milk together in the second shallow dish.

Place bread into toaster and toast until golden brown. Remove from toaster and place in a food processor with salt, pepper, garlic powder, and Italian spice blend. Pulse until crumbs are created and pour into the third shallow dish.

Line up ingredients on a counter and [...]

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Proper Portions

Understanding portion sizes is just as critical to dieting as understanding clean eating. Here is a guide to understanding proper portion sizes.  
baseball

A baseball (not a softball) is roughly the size of 1 cup. 1 cup is the appropriate serving for berries, cooked grains & pasta, most cereals, vegetables such as broccoli, green beans, and potatoes.

golf

Think of a golf ball when you reach for your peanut butter. It equals around two tablespoons packed with healthy fats and tons of calories. It is important to be portion conscience when eating nuts and nut butters. A golf ball can also be used to measure a serving of dried fruit.
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The average chicken breast is one and half to two servings of chicken. A serving of meat is 4 ounces [...]

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Protein “Ice Cream”

Splurge on this simple, not-so-guilty “Ice Cream” made with all clean ingredients.
Recipe:

3 Frozen Bananas, Sliced
2 Scoops of Protein Powder (chocolate or vanilla)
2 Tablespoons Peanut Butter
¼ – ½ Cup Almond Milk

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1) Sliced the bananas and freeze overnight.
2)Place frozen bananas in a Cuisinart Food Processor – I recommend this one highly if you don’t have one.
Pulse until creamy.
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3) Add protein powder and peanut butter to bananas and pulse until creamy.
4) If the mixture is chunky or gritty add the almond milk until creamy.
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5) Enjoy or place in the freezer for when that sweet tooth comes calling.
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Scorch Fat

It’s possible to boost your metabolism with simple tweaks to your daily routine. Making these small changes will make your body more effective in its battle against fat.
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Eat Breakfast 
It is more than just a name: break-fast. Your body has been deprived of nutrients while you have been slumbering. Skipping breakfast sends your body into starvation mode. Eat your morning meal every morning. Make it 20-40% of your daily caloric intake.
Drink Cold Water
Research shows that women who drank eight 12 oz glasses of water daily have a higher metabolic then those who only drank four glasses. Drinking cold water will also help burn a few more calories because your body has to heat the water before it can use it. See our 40 Fruit water recipes post.
Sip Green Tea & Java
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Flat Belly Diet

Find out how the Flat Belly Diet can help you lose 15 pounds in 32 days and learn lifetime healthy habits.
fbn
BASICS
The basics of the diet are eating three meals and one snack a day each totaling 400 calories. You will eat 1600 calories daily with a Mediterranean-style eating plan and places an emphasis on eating real foods and avoiding processed ones. The key to the diet is eating a MUFA every meal. MUFA’s are monounsaturated fats found in nuts, seeds, dark chocolate, flax, avocado, and oils. In the Flat Belly Diet! book Coauthor and Registered Dietician Cynthia Sass explains, “research shows that MUFAs have health benefits and target belly fat. They also help control satiety, so by adding in one MUFA at [...]

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No Gym Required

boost

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Lift Weights Because…

life

Read more about this in the Smart Girls Do Dumbbells book.

Lifting weights can be done at a gym or at home. I’d recommend the Bowflex Adjustable Dumbbells as a good starter set of weights.
This set is awesome because its an adjustable set instead of having a huge set of many many dumbbells you just add on weight to the one set you have. It is compact and even comes with a stand. You can do bicep curls, tricep kickbacks, flys, bench presses… you name it, and you can do it with dumbbells. The cool thing about dumbbells is they take up very little space yet they get the job done. If you’re not into adjustable weights, this Dumbbell SetRead more

Eat Clean Tortilla Chicken Soup

This recipe is the perfect companion to any diet. It is a giant pot of protein and filling vegetables. The best part of this dish: it is made in the slow cooker.

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Recipe:

5 Chicken Breasts, boneless and skinless 
2 Jars of Salsa
1 Packet Reduced-Sodium Taco Seasoning (or 2 TBSP)
1 Onion
2 Peppers (Red, yellow, or green)
1 Bag Sliced Mushrooms
Juice from 1 Lime
1 Can (6oz) of Green Chillies
Chicken Broth (optional)

Directions:

Line your slow cooker with a Slow Cooker Liner to make clean up a breeze
Put the chicken in the slow cooker and squeeze the lime over the chicken
Add the packet of taco seasoning
Chop the onions, peppers, and mushrooms, throw on top of chicken
Empty the chillies and salsa on top
Cook on low for 6 hours
Remove Chicken and shred, return to slow cooker

Notes:

Add the chicken broth to thin the soup.
Top with whatever you please or what your diet allows. [...]

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