Healthy Eating

Teas: What You Should Be Drinking

Recently I was sick, so I drank tea for some relief. I figured it would be very fitting this week to do a post about a few different types of tea and what they can do for your body. I have picked my four favorite types of tea and I will break down the benefits of each.

1. Green Tea

The most recognizable and perhaps the most popular. Green tea is great for staying fit and healthy because it has ton of antioxidants! Here are a few benefits: 

• Those who drink green tea are at a lower risk for heart disease. If you drink it every day, it has also been found to lower bad cholesterol. 
• It is good for your skin and can also stimulate hair growth.
• It boosts your metabolism (so it is great for weight loss) and naturally detoxes your body.
• It is great for lowering stress and it can boost your immune system.

2. Black Tea

Black tea is another popular choice. It has many great benefits as well! I have highlighted only a few below:

• It can help increase your energy levels and increase alertness.
• It can improve your digestive track health.
• It has anti-inflammatory elements which helps with swelling.
• It is low in fat and calories which is great for those who want to shed weight.

3. Chamomile Tea

This is one of my personal favorites. I love having a cup before bed because it is perfect for helping me unwind and fall asleep faster. Here are some other benefits:

• It can reduce tension and anxiety.
• It is anti-inflammatory which is also great for swelling AND it helps with cramps!
• It treats bloating and can ease nausea.
• It is great for allergies and for those suffering from the flu or a cold.
• And, as I said, it is great for those who have difficulty falling asleep

4. Chai Tea

This tea is a crowd favorite because most people prefer this taste over other teas. But the taste is just one of the benefits:

• It gives you energy.
• It is another great tea that targets inflammation.
• It has elements in the tea that fight bacteria.
• It is good for stomachaches and digestion.

5. Ginger Tea

Lastly, we have ginger tea. Here are some of its core benefits:

• It improves digestion.
• It can help improve blood circulation by thinning the blood.
• It improves chronic pain which is perfect for those suffering from arthritis pain. 
• It is also believed that this tea has some cancer benefits.

These are just a few of the many types of teas available. Make yourself a cup and drink up all the amazing benefits!

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Happy St. Patrick's Day!

In honor of "getting your green on", I have picked out some of my favorite green recipes.

If you're feeling a little festive, give these yummy ideas a try!

Pineapple Banana Green Smoothie

 Ingredients:

1 banana, 3/4 cup pineapple, 3/4 cup orange juice, 1/4 cup greek yogurt, 2 handfuls of spinach, and a few ice cubes.

Cooking:

Place all ingredients into a blender and blend until smooth. 

Serve immediately and enjoy :)

Wanting to create your own version? Use these as a guideline for a DIY green smoothie!

Spinach Pancakes

 Ingredients:

1 cup spinach, 1 cup buttermilk, 1 large egg, 1 tablespoon oil, 1 cup white whole wheat flour, 1 tablespoon sugar, 1 teaspoon baking powder, 1/2 teaspoon baking soda, 1/2 teaspoon salt

Cooking:

Combine spinach, buttermilk, egg, and oil in a blender until smooth.

In another bowl, whisk together remaining ingredients.

Whisk together the wet ingredients with the dry ingredients.

Heat a large pan/griddle over medium heat and grease with butter/oil.

Pour 1 tablespoon of the pancake mixture onto griddle (as many as you can fit) and cook for 2 minutes.

Flip pancake and cook for 1 additional minute.

Serve :)

Add syrup for a sweeter taste or use pancakes as a bread substitute for a breakfast sandwich!

Pistachio Fruit Dip

Ingredients:

Tub of Cool Whip, box of Pistachio pudding mix, fruit

Cooking:

Mix the Cool Whip and Pistachio pudding mix in a bowl. 

Let the mixture chill in the fridge.

Then, serve with fruit and enjoy :)

Happy St. Patrick's Day!

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Hungry for Healthy

You want to eat healthy, but eating right isn't always easy. Meal preps can be time consuming and healthy foods can be expensive. Lucky for you, I have found some go-to recipes that are easy, inexpensive, and nutritious! 

Below, I am going to post a few of my favorites. Give em' a try!

 Parmesan Roasted Broccoli 

It is always important to add green to your diet, but eating green doesn't have to be bland.This dish makes a great side item and spices up your greens. 

Ingredients:

24 ounces broccoli florets, 3 tablespoons olive oil, salt and pepper to taste, 1/4 cup grated parmesan, juice of 1 lemon.

Instructions:

Heat oven to 425 degrees. Oil a baking sheet with non-stick cooking spray. Place broccoli florets on baking sheet. Add olive oil, salt, pepper. Toss to combine. Bake in oven for 10-12 minutes. Sprinkle lemon juice and parmesan. Serve immediately. 

Carrot French Fries

Craving fries, but feeling guilty for eating them? Carrot fries have the same great taste as fries, but without the guilt! This a nutritious substitute and another great side item or snack.

Ingredients:

6 larges carrots, 2 tablespoons olive oil, salt to taste.

Instructions:

Cut each carrot into 2 inch long sections. Cut each section into think sticks. Toss carrots, olive oil, and salt in a large bowl. Spread carrots on baking sheet oiled with non-stick cooking spray. Bake at 425 degrees for 18-22 minutes. 

Turkey Sloppy Joes Lettuce Wraps

Everyone loves a good sloppy joe. This is a healthy alternative to your favorite dish!

Ingredients:

1 pound ground turkey, 1 can Hunt's Manwich sauce, 1 head of butter or romaine lettuce

Instructions:

Brown ground turkey in a pan. Add Manwich sauce. Stir and allow to heat. Serve turkey joes on lettuce. 

Chicken Avocado Pesto Pasta

Ingredients:

I package of pesto sauce, 1 cup of plain Greek yogurt, grilled chicken, 1 box of penne pasta, 1 large avocado, 2 cups of spinach baby spinach.

Instructions:

Boil water. Add in pasta. (For sauce) In a food processor, mix avocado and spinach. Add in greek yogurt and pesto sauce. Mix until it creates a sauce. Grill chicken. Or, get chicken already grilled and warm in a skillet for 5-7 minutes. Drain pasta, add in sauce. Add in chicken. Mix and enjoy!

Enjoy!

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Eat more, Gain less

Did you know, it is actually better to eat MORE? Yes, more. Most people have the idea that eating less will allow for more weight loss. FALSE. Increasing your metabolism allows the body to burn more calories. But, how can I increase my metabolism?

Instead of eating three large meals a day, it is better to eat five small meals. These keeps the metabolism going and keeps your body burning calories. Meaning, throughout the day, you should be eating a small meal every 2-3 hours. DISCLAIMER: These meals must be healthy in order to see the best results. So, what are some good meal ideas? Here are some of my top picks:

Breakfast

Breakfast is the most important meal of the day. This jumpstarts your metabolism and prepares your body to take on the day. Protein bars are GREAT for breakfast. For those with busy schedules, they are perfect for toting on the go. Oatmeal and egg whites are also great for a morning meal. Look for food with lots of energy and protein!

Snacks

Snacking throughout the day is super important! Always have water on you to keep your body hydrated. When you are hydrated, you are also able to focus more! For those that don't like the plain taste of water, mix it up by adding lemons, cucumbers, or melons for flavor. For snacks, bananas and peanut butter are my go-to. Bananas have lots of potassium that your body craves. Apples with peanut butter are excellent as well. It is also important to eat lots of greens! Have some fresh carrots and celery or a small salad. Steer clear of caffeine and sweets!!!

Lunch and Dinner

This is the best time for racking up on protein. Chicken and fish, especially grilled, are excellent ways for getting in your body's protein for the day. Also look for items to pair with your protein. Sweet potatoes are excellent side items that carry lots of iron. **Sweet potatoes are actually better for you than regular potatoes**. So rack up on the veggies and protein! And remember, small portions. 

REMEMBER

There is a difference between dieting and eating healthy. Your goal should be to eat healthier foods, not skip meals. 

Questions or want more tips? Comment below