Category Archives: Fitness & Nutrition

Fruit Salad – a healthy summertime snack

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Planning your meals is always the best way to stay on track if you are on a diet or just trying to eat healthy. There are so many delicious fruits available in the summertime. Try preparing a large fruit salad for yourself on a Sunday that you can eat throughout the week. If the fruit salad is prepared, you’re more likely to opt for it when you’re very hungry. It’s a great way to prevent unwanted snacking and going for something like candy or sweets. Not only is fruit good for your health, it also has beauty benefits. The vitamins and antioxidants found in fruit can protect the skin from damaging free radicals and increase collagen production.

A bit of fruit always goes well with a protein shake making the perfect snack or small meal. For breakfast, I enjoy having fruit on the side of an egg white omelet. A fruit salad is also tasty with a chicken breast for dinner or lunch.

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Prepare a large fruit salad that you can snack on throughout the week.

Protein Pancakes

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Looking for a healthy breakfast option? Try making protein pancakes. They taste as good as regular pancakes, but are much better for you as they are full of protein and good carbs. I often cook them for brunch or to have on hand as a snack.

protein pancakes

Protein pancakes are a healthy breakfast option and make a perfect snack.

This recipe is enough for 2 people. The entire batch is approximately 475 calories & 42 grams of protein (or 237.5 calories & 21 grams of protein if you share the pancakes).

Ingredients:

5 egg whites

1 cup (dry) oatmeal

½ cup low fat cottage cheese

1 ½ teaspoons of vanilla extract

Combine the egg whites, oats, cottage cheese and vanilla extract in a blender. Mix on high until everything appears blended.

Spray a nonstick pan with a no-stick cooking spray like PAM. Keep the heat on low. Pour batter into pan (whatever amount desired – I usually make them 3 inches in diameter). Cook until golden brown or bubbles begin to form around the edges. Flip the pancake and cook until golden brown.

The great thing about protein pancakes is that they are super filling (since there is so much protein.) If you’d like even more protein, add a ½ scoop of protein powder before mixing ingredients. To keep the overall calorie count down, serve the pancakes with fresh berries instead of syrup. Enjoy!!

There’s Something About Watermelon

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There's something about watermelon...it's good for your skin.

One of the best treats of summer is the variety of fresh fruits and vegetables that are in season. My favorite fruit is watermelon (which by the way is also a vegetable). There are many nutritional benefits to watermelon as it contains Vitamins A, B and C.  According to webmd.com, “Watermelon contains high concentrations of lycopene, an antioxidant that may help reduce the risks of cancer and other diseases,” (http://www.webmd.com/food-recipes/fruit-of-the-month-watermelon)

In addition to being good for you, I believe watermelon possesses a beauty benefit for the skin. I’m convinced there is something in watermelon that keeps skin looking vibrant and youthful. I know it sounds crazy, but eating watermelon gives a quick boost to your complexion. Look in the mirror after eating a piece of watermelon and you will notice a certain glow to your face. Watermelon is about 92% water so it will also hydrate your skin.

When watermelon is in season, I eat at least two slices a day. I usually incorporate watermelon as part of my meal. At breakfast, it makes a great side to an egg-white omelette. It is also refreshing after a protein shake. If you don’t already, try adding watermelon to your diet on a regular basis. It’s delicious and good for your skin.