Tuesday, October 7, 2014

Grilled Chicken with Black Bean Mango Salsa

Pumpkins are everywhere. Sweaters now line our closets and jackets are needed at the morning bus stop.  I'd say Fall has officially hit the Northeast.  Although I love the cool breeze in the morning and cozy clothes, I'm not ready to give up the grill.  I will literally grill out until there's too much snow that I can't reach the grill.  

This summer we tried this awesome recipe from Skinnytaste which worked out perfectly for our family.  I was able to make the salsa for the side which kept it separate from the girls' chicken- God forbid the two touch.  Not only is this a tasty meal but it's only 261 calories per serving. 

Servings: 4 • Size: 3 oz chicken, 2/3 cup salsa

16 oz (2) boneless skinless chicken breasts, trimmed, sliced in half lengthwise salt and fresh cracked pepper, to taste
3 cloves minced garlic
1 teaspoon cumin
1/2 teaspoon dried oregano
juice of 1 lime

For the Black Bean Mango Salsa (makes about 2 1/2 cups):
1/4 cup red onion chopped
3 tablespoons lime juice
1 tablespoon olive oil
salt, to taste
1 cup black beans, rinsed and drained
1 ripe mango, peeled and diced
1/4 cup fresh cilantro, minced
1 jalapeño, chopped (keep seeds if you want it spicy)


1. Season chicken with salt and pepper and place in a large non-reactive bowl with remaining ingredients, toss well to coat and refrigerate at least 1 hour.

2. In a medium bowl, combine the red onion, lime juice, olive oil and season with salt, to taste. 

3. Mix well then combine with the remaining ingredients; refrigerate until ready to serve.

4. Heat the grill or a grill pan to medium high, discard the chicken marinade and grill the chicken breasts about 3 minutes on each side, or until the center is cooked through. 

5. Serve the chicken topped with mango black bean salsa or on the side if you have picky eaters :)

Wednesday, September 24, 2014

Shakeology is now clinically proven!

 It's no secret that I feel one of the main reasons for my success over the past year is Shakeology.  I love being healthy, exercising and focusing on my nutrition but I do have a down fall. I'm not the biggest veggie eater...as in I need to force myself to eat them...EEK, I know.  
My cheeks are turning red.

The number one reason people tell me they don't want to pay for Shakeology is that they can get protein powder from a health store for a lot cheaper. Protein powers are not bad but the majority of us are not protein deficient.  The majority of us however are vitamin deficient and lack nutrients from fruits and vegetables.  According to the USDA, we need about 9 servings of fruits and vegetables each day.  Think about how tough that is unless you are a super eater! 

I've seen many personal benefits to Shakeology such as better digestive health, all day energy not a quick jittery fix and a reduction in sweet cravings. This past year, a study was administered by Medicus Research, a leading clinical research organization for natural health products. After a rigorous selection process, 50 individuals were chosen to participate in a 90-day clinical study and their results confirmed what everyone was saying about the benefits they received.

Some of the benefits others have seen are:

1. Lowers your risk of heart disease and diabetes.
2. Promotes digestive health. 
 3. Promotes muscle growth and development.
4. It helps with those trying to lose weight.
5. Drinking Shakeology contributes to healthier skin, nails and hair.
6. Feelings of wellness and increased energy.

I have received all these benefits from Shakeology along side exercise and healthy eating.  I don't believe there is a single pill, shake or wrap that can make you magically lose weight.  Nutrition, healthy eating and exercise go hand-in-hand.  Can Shakeology be one of the first steps to get you back on track?  Of course!

If you're interested in learning more about the benefits of Shakeology or need help with staying accountable with exercise I'd love to chat.   

Sunday, September 21, 2014

Benefits of Strength Training for Women

Ladies, do you shy away from weights? Only 21% of us incorporate weight training into our workouts. So many times, weight training is focused on males but there are so many benefits to weight training for women. Using weights in your daily workout will NOT make you bulk up but instead can provide you with these 5 benefits.
1. Improve Everyday Performance and Injury Prevention
Greater muscle mass can make it easier to complete your everyday activities. As you might expect, muscles play a role in many of the tasks that we do every day, such as climbing stairs, carrying a child, or completing housework. Building muscle through weight lifting will make it easier to go about your day to day life.  The stronger we are the less chance of an injury. This is especially important as we grow older. 

2. Increased Metabolic Rate
The secret to weight loss is strength training.  When you engage in strength training you'll be increasing your metabolic rate by increasing the calories you burn on a daily basis. The more calories you burn, the more chance you have to drop body fat.  Women who lift weights burn about 100 more calories in the following 24 hours than women who only do cardio. 

3. Increased Lean Muscle Mass
YOU WILL NOT GET BIG AND BULKY BY STRENGTH TRAINING!  As a women, you do not have enough testosterone in your body.  Adding lean muscle mass will increase the amount of calories you burn a day.  According to the CDC, muscle burns a lot more energy than fat, so increasing your muscle mass will also allow your body to burn more calories throughout the day.  For every pound of lean muscle mass, you burn 35-50 calories per day!  Therefore, if you have 10 pounds of lean muscle mass, you will burn between 350-500 calories a day. 

4. Decreased Risk of Coronary Disease
Strength training can reduce your blood pressure and your cholesterol levels. With heart disease being one of the highest killers of women in America every year, strength training for women should be a must.    

5.  Feeling and Looking Better
Who doesn't want to feel the best they can?  Enhancing our muscles and reducing body fat are two key ways to prevent our (ahem)....sagging body parts from sagging too much. Strength training has been shown to increase muscle tone and decrease body fat.  Besides the physical benefit of lifting weights, there is a mental one as well.  When we lift weights, there is a feeling of power, accomplishment and strength. 
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