Crab and Green Bean Salad

Found this recipe in Runner's World and thought I would give it a shot.

*Make sure you use lump crab.  I had some leftover shredded crab and there wasn't enough of it.  Also, I usually don't add salt to any of my recipes, but this one you will need to.  The sourness of the Greek yogurt and the sweetness of the apple is really good.  I did feel that recipe was lacking something, so if you make it and you add to it, please post to the blog!  The dude thinks we didn't have enough crab, which could be a possibility.

10 ounces green beans, trimmed at both ends, cut into 1/2-inch pieces
2 tablespoons coarse sea salt
1 cup 2% plain Greek yogurt
1 tablespoon Dijon mustard
1/4 teaspoon fine sea salt
4 tablespoons fresh chives, minced
1 Granny Smith apple, peeled and cubed
1 ripe avocado, peeled and cubed
8 ounces (about 1 cup) cooked lump crab meat

Fill a large pot (fitted with a colander) with water. Bring the water to a rolling boil over high heat. Add coarse sea salt and the green beans, and cook until crisp-tender, three to four minutes.

Remove the colander from the water. Rinse the beans with cold water so they cool quickly, helping them stay green and crisp. Drain the green beans and wrap them in a towel to dry.

In a large, shallow bowl, whisk together the yogurt, mustard, and fine sea salt. Add the green beans, chives, apple, avocado, and crab. Toss carefully to evenly coat all the ingredients with the dressing. Serves four.


Calories Per Serving: 220
Carbs: 17 g
Protein: 20 g
Fat: 9 g

Healthiest Salad Dressings

So the dude & I are on a 10 day Advocare cleanse..  The dude will then continue with the 24 Day Advocare Challenge & I will continue on my 6 week food camp..  Needless to say we are on very strict diets this week (No Alcohol- GASP) and focusing on clean eating & our eating habits.  The next few days will probably consist of going to Eatzi's and getting grilled chicken & veggies and lots of salad's.  Hence the next 2 salad dressing topics.  Curious about the challenge or food camp- Let me know!!!
Eat Like Me: self.com
http://www.livestrong.com/article/352368-the-best-salad-dressings-for-diets/

Quick & Easy Oatmeal Breakfast for a Chilly Morning

Wow!  Time sure does fly when your busy!  Cooking has not been a priority lately and now I am officially on a diet because of it..  Along with my dog..  and yes.. I am competing with him on who can lose 5 pounds the quickest.. Sorry for the lag in posts.. Hopefully, things will be calming down a bit and I can start getting my dude fed better...

Instant Whole Grain Oatmeal with water

• You could do milk if you choose

1/2 banana

Agave Nectar to sweeten

**Cinnamon would be a good little addition too

**Could this be any easier.. and it is SO tasty!  Great post workout.. 

Fresh Tomato, Sausage, & Pecorino Pasta with Lemony Green Beans

So last night I learned what a casing was & removed my very first...  I learn something new on a daily basis I tell ya!  Thankfully my dude is very patient with me and all of my million questions about casings!!


8 ounces uncooked penne
**I used gluten free penne
8 ounces sweet Italian Sausage
**I bought 1 mild Chicken Italian Sausage and 1 Apple Chicken Sausage- so you had a good combo of spice and sweetness
2 teaspoons olive oil
1 cup vertically sliced onion
2 teaspoons minced garlic
1 1/4 lb tomatoes, chopped
6 tablespoons grated fresh pecorino Romano cheese
1/4 teaspoon salt
1/8 teaspoon black pepper
1/4 cup torn fresh basil
**I also mixed in an avocado 

1. Cook pasta according to package directions and drain (about 5-10 min)
2. Heat a large nonstick skillet over medium-high heat.  Remove casings from sausage.  Add oil to pan, swirl and coat.  Add sausage and onion to pan; cook 4 min, stirring to crumble sausage.  Add garlic; cook 2 min.  Stir in tomatoes; cook 2 min.  Remove from heat; stir in pasta, 2 tablespoons cheese, salt and pepper.  Sprinkle with remaining 1/4 cup cheese and basil.  

Calories: 389, Fat: 10.7g, Protein: 21.6g, Carbs: 53.5g, Fiber: 4.5g, Chol: 27mg, Iron: 3.3mg, Sodium: 595mg, Calc:  159mg


For the Lemony Green Beans:  
Steam 1 pound trimmed green beans 5 minutes or until crisp/tender.  Drain and place in bowl.  Add 1 teaspoon grated lemon rind, 1 tablespoon fresh lemon juice, 1 1/2 teaspoons EVOO, 1/2 teaspoon salt & 1/4 teaspoon black pepper; toss well. 

Orzo with Crab & Artichoke

So kitchen was closed longer than I had anticipated..  work has once again taken over and dinners have been sandwiches and rotisserie chicken from Albertson's..  I actually found this recipe last week in an old Self Dishes mag and am so glad I made it!!  It is DELISH!!  Enjoy!!


**I tossed in some avocado too!! 
1 jar (6 oz) marinated artichoke hearts, drained and blotted
3 tbsp white vine vinegar
1 shallot, coarsely chopped
2 cloves garlic
1 tsp Dijon mustard
2 large basil leaves
1/4 tsp dired oregano
3 tbsp extra-virgin olive oil
1/2 lb orzo
1/4 lb jumbo lump crabmeat
1 pint cherry tomatoes, halved 10 oil-packed sun-dried & sliced into thin strips
1/4 cup chopped fresh chives
2 tbsp chopped fresh parsley


Bring a large pot of water to a boil.  Coarsely chop all but 4 artichoke hearts;  set aside chopped hearts.  Place whole hearts in a blender.  Add vinegar, shallot, garlic, mustard, basil & oregano; season with salt & pepper.  Turn on blender & slowly add oil until dressing emulsifies; set aside.  Boil orzo until al dente (about 8 min.)  Drain and transfer to a bowl.  add crabmeat, cherry tomatoes, sun-dried tomatoes, chives, parsley, reserved chopped artichokes & dressing; toss.  Eat up!!

Superfoods for Flat Abs

Kitchen's Closed it Sushi Friday!!!


Since I'm not cooking dinner tonight I thought I would post a good ab read instead... Thanks self.com


Avocados:  Superpower: fights fat 
Dieters who consumed monounsaturated fats lost more stomach bulge than those eating the same number of calories but less of the fats, a study in the journal Diabetes Care finds. And a study in the journalObesity reveals that when monkeys ate trans fats, their waists were 30 percent bigger than those of simians eating monounsaturated fats.
How it works:  Blood sugar peaks can signal your body to store fat around your midsection, but monounsaturated fats stop the spikes, thwarting fat accumulation. Half an avocado contains 10 grams of the healthy fats. Dip veggie slices in 1/4 cup guacamole for a flat-ab snack.


Green Tea:  Superpower: revs metabolism 
Drinking three cups of green tea a day may kick up your metabolism and erase 30 calories daily, a study inMedicine & Science in Sports & Exercise shows.
How it works:  The compound ECGC in green tea makes it easier for your body to fry fat. The extra burn can help you shed about 3 pounds a year, simply from sipping.

Yogurt:  Superpower: flattens fast

Treat puffiness with probiotic-rich yogurt.

How it works:  One creamy cup encourages the growth of good bacteria in your gut—which crowds out other bugs that can cause bloating, says David Grotto, R.D., author of101 Optimal Life Foods (Bantam). Add plain yogurt with a Live & Active Cultures seal (such as Dannon) to your torso-trimming grocery list.

Blueberries: Superpower: fuel fitness 

Fat-blasting cardio is an essential ingredient for sexy, sculpted abs—and antioxidants in berries enable you to step up crucial conditioning.

How they work:  "Antioxidants help improve blood flow—which delivers more oxygen to your muscles," says Leslie Bonci, R.D., director of sports nutrition at the University of Pittsburgh Medical Center. "Giving your muscles the oxygen they need makes exercise feel easier, so you may work out harder, longer and more often." Blueberries and blackberries top the antioxidant chart; try them on whole-grain waffles or in a turkey-lettuce roll-up.

Bulgur:  Superpower: shrinks fat cells 

Bring on the carbs! Dieters who dined on whole grains lost more tummy fat than calorie cutters who ate refined grains, a study inThe American Journal of Clinical Nutrition notes. Half a cup of cooked bulgur has more fiber (4 g) and fewer calories (76) than other grains.

How it works: Fiber aids in keeping your body's insulin levels low—which researchers speculate may shrink fat cells, suggests a study from the University of Kuopio in Finland.

Chocolate Milk:  Superpower: builds muscle 

Upgrade your post workout sip to score a stronger stomach. Athletes who drank chocolate milk had lower levels of muscle damage after four days of intense exercising than those who guzzled a sports drink, early findings presented at the American College of Sports Medicine meeting in Seattle report.

How it works:  A glass of the sweet stuff teams carbs with protein to promote muscle building, Grotto says.  Stir in 2 tablespoons of cocoa powder or syrup that has less than 20g of sugar and say, Bye-Bye, Buddha belly!

Fruit Finder and the Glycemic Index Article

I found this article in Muscle & Fitness Hers Magazine and thought I would share- it is a great guide when grocery shopping.  I have so many friends who think that because they are eating lots of fruit they should be losing weight quicker and easier.  I use to think the same way (Thank you AJ for leading me in the right direction!!), but this article explains why that is not the case..  If you don't see your fav fruit, you can also research online or shoot me your email address and I have a chart that includes more...  Enjoy!


When the endgame is fat loss, the sugar in fruit can thwart the plan.  It might be natural, but that doesn't mean it can be considered a free-for-all food while dieting.  The glycemic index (GI) is a good resource for selecting fruits.  It's an inverse property: the lower the GI, the higher the fruit should rate in your diet.


Low GI (55 & Under)
Cherries- 22
Grapefruit- 25
Apple- 38
Plum- 39
Strawberries- 40
Peach- 42
Orange- 43
Grapes- 46
Kiwi- 52
Banana- 54
Mango- 55
Medium GI (56 to 69)
Apricots (fresh)- 57
Raisins- 64
Cantalope- 65
Pineapple (fresh)- 66
High GI (70 & above)
Watermelon- 72
Dates- 103

Chicken & Sweet Potato Stew

INGREDIENTS

• 6 bone-in chicken thighs, skin removed, trimmed of fat
• 2 pounds sweet potatoes, peeled and cut into spears
• 1/2 pound white button mushrooms, thinly sliced
• 6 large shallots, peeled and halved
• 4 cloves garlic, peeled
• 1 cup dry white wine
• 2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried rosemary, crushed
• 1 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 1 1/2 tablespoons white-wine vinegar

• PREPARATION

  1. Place chicken, sweet potatoes**Place these in the pot a few hours later, as they get soft and may disintegrate after 5 hours**, mushrooms, shallots, garlic, wine, rosemary, salt and pepper in a 6-quart slow cooker; stir to combine. Put the lid on and cook on low until the potatoes are tender, about 5 hours. Before serving, remove bones from the chicken, if desired, and stir in vinegar.

  TIPS & NOTES

  • Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 1 month.

  NUTRITION

  Per serving: 285 calories; 6 g fat ( 2 g sat , 2 g mono ); 50 mg cholesterol; 35 g carbohydrates; 0 g added sugars; 17 g protein; 5 g fiber; 519 mg sodium; 866 mg potassium.
  Nutrition Bonus: Vitamin A (430% daily value), Potassium (25% dv), Fiber (20% dv).
  Carbohydrate Servings: 2
  Exchanges: 2 starch, 2 lean meat

Breakfast Abs Smoothie

Thank you Oxygen Magazine for this recipe for great abs...


Ready in 5 minutes- Makes 1 serving


1 large orange, peeled
1/2 cup unsweetened vanilla almond milk
1/4 cup oat bran
1 frozen banana
1 tsp honey/agave nectar or 1 packet Stevia (optional)
1 cup ice
**I like to add 1 tablespoon of flaxseed


Combine all ingredients in a blender and puree until smooth. Serve.


Nutrients per Serving:
Calories: 240, Total Fat: 4g, Sat. Fat: 0g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 90mg, Total Carbs: 59g, Dietary Fiber: 10g, Sugars: 27g, Protein: 7g, Iron: 2 mg

The 5 Health Benefits of Coconut Oil

By Jennipher Walters

Although coconut water may not be quite as beneficial as we thought, that doesn't mean that you still can't get health benefits from coconut in other forms. In fact, coconut oil is one of the best ways to enjoy the health benefits of coconut!

5 Things to Love About Coconut Oil

1. It may help with weight loss. Coconut oil contains medium-chain triglycerides that are metabolized differently than fats from other oils. These unique fats may help with weight loss.

2. It can raise your good cholesterol. Although coconut oil contains saturated fats, it's not the bad kind you normally think of. In fact, coconut oil can raise your good HDL cholesterol and give you a dose of antioxidants!

3. It may strengthen your immune system. Coconut oil contains antimicrobial lipids, lauric acid, capric acid and caprylic acid, which have antifungal, antibacterial and antiviral properties. This can help in fighting harmful bacteria and illness in the body!

4. It helps you to absorb important minerals. The fats and substances in coconut oil help your body to better absorb calcium and magnesium, which are important for bone health.

5. It helps with blood sugar levels. Coconut oil also helps control blood sugar levels by improving the secretion of insulin and the utilization of blood glucose.

So the next time you cook, why not try a little coconut oil instead of your usual cooking oil?

Jennipher Walters is the CEO and co-founder of the healthy living websites FitBottomedGirls.comand FitBottomedMamas.com. A certified personal trainer, lifestyle and weight management coach and group exercise instructor, she also holds an MA in health journalism and regularly writes about all things fitness and wellness for various online publications.

http://www.shape.com/healthy-eating/the-5-health-benefits-of-coconut-oil

Pesto Chicken & Black Pepper & Garlic Asparagus- Paleo Approved

Shout Out for this recipe goes to my fellow Crossfit buddy Mark R.  Thanks for sharing and letting me blog about it!


FYI:  I made dinner for 3 tonight and we had leftovers...


What you will Need:
3 large chicken breasts (# depends on the people you are feeding)
Bundle of Asparagus

• Black Pepper (Freshly ground is best, but regular table pepper works fine too)
• Minced Garlic (I used Garlic Paste and it worked)

Boil Chicken for 40 minutes and cut into cubes then add the pesto mixture.


Tonight we bakes the asparagus but grilling it would be really good too.


Pesto Sauce
2 cups Fresh Basil
1/3 cup almonds
3 garlic cloves
1/3 cup EVOO


Place in the following order in a food processor:  basil, almonds, garlic cloves, EVOO then place in the chicken (Or rub on the uncooked chicken if you plan on baking)


Additional Ideas:

• Next time I make this I am going to rub extra EVOO on uncooked cubed chicken and rub the pesto sauce on as well and then bake for 45 minutes.  I'm thinking it make soak in more of the flavor- will let you know once I do which way is best or feel free to try it and let me know how you liked it
• I will probably triple the pesto mixture ingredients- I like sauce and since my chicken breasts were so large I ended up having to make more sauce than it called for
• Love cheese and getting some calcium in your diet..  Fresh Parmesan or Feta Cheese would be delish