the biggest challenge yet

womenshealthmag:

10 Healthy Sweet Potato Recipes!

For a humble root vegetable, the sweet potato sure does have a lot going for it. The orange tuber packs 438% of your daily value of infection-fighting vitamin A and, like carrots, sweet potatoes are a major source of skin-protecting beta-carotene. While bananas are often touted as the go-to source of potassium, a medium sweet potato has 28% more potassium than a banana. (The mineral helps your body absorb fluids to replace sweat losses.)

Whether sweet potatoes only enter your kitchen on Thanksgiving or they have a regular spot in your cooking rotation, you could probably use more delicious ways to prepare them. Here are 10 recipes for dishes from fries to soup—each with about 300 calories or less.

Spicy Sweet Potato Fries

Roasted Sweet Potato Salad

Gingered Sweet Potato and Carrot Soup

Spiced Sweet Potato Chips

Baked Sweet Potato Latkes

Rosemary Sweet Potato Wedges

Chili-Spiced Mashed Sweet Potatoes

Apple and Sweet Potato Hash Browns

Ginger Sweet Potato Cheesecake

Marshmallow Whipped Sweet Potatoes

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(via getfitproject)

tryvegan:

healthysexyhappy:

10 VEGA SOURCE OF PROTEIN

Meat-eaters will never stop asking and vegans always get sick of hearing it: 

“How do you get your protein?”

The image of a skinny (not to mention gangly and dread-headed) hippie has typically been the poster child of veganism. After all, there’s no way we can be muscular, fit and even bulky as vegans, right? Wrong.

Vegan athletes like Brendan Brazier,Rich Roll, and Jimi Sitko are changing the negative stereotypes, proving that plant-based protein can not only build strong muscles, but can keep a vegan healthy enough to run, swim, bike, dance or pump iron – no flesh-eating necessary.

So how do you get your protein? Here are 10 vegan sources to try on for size:

1. Veggies: Yep, good old greens will pack a protein punch. One cup of cooked spinach has about 7 grams of protein. The same serving of French beans has about 13 grams. Two cups of cooked kale? 5 grams. One cup of boiled peas? Nine grams. You get the idea.
2. Hemp. No, you don’t have to get high to get your protein. But toss 30 grams of hemp powder in your smoothie and get about 11 grams of protein – just like that.
3. Non-Dairy Milk. Got (soy) milk? A mere 1 cup of soy or almond milk can pack about 7-9 grams of protein. Eat with some fortified cereal and you’ve got a totally vegan-friendly breakfast.
4. Nut Butter. Eat up your peanut butter, almond butter and cashew butter. A couple of tablespoons of any one of these will get you 8 grams of protein.
5. Quinoa. I kinda think quinoa is God’s gift to vegans (and gluten-free peeps!), as it’s versatile, delicious and delivers about 9 grams of protein per cup.
6. Tofu. Four ounces of tofu will get you about 9 grams of protein. And at about 2 bucks a pop, it’s a cheap vegan’s BFF.
7. Lentils. With lentils, you can make rice dishes, veggie burgers, casseroles and more. One cup cooked delivers a whopping 18 grams of protein!
8. Beans. They really are the magical fruit. With one cup of pinto, kidney or black beans, you’ll get about 13-15 grams of protein, a full belly and heart-healthy fiber.
9. Tempeh. One cup of tempeh packs abour 30 grams of protein! That’s more than 5 eggs or a regular hamburger patty.
10. Sprouted-grain bread. Pack a sandwich with vegan sprouted-grain bread and you’ll get about 10 grams of protein in the bread alone.

 

Still want to ask me where I get my protein? Yeah. That’s what I thought.

source

(via jezekel)

(via torunwithcurves)

mybeauty-inprocess:

Shrimp Quesadillas with Tomato Avocado Salsa
Gina’s Weight Watcher Recipes
Servings: 4 • Serving Size: 1 quesadilla • Old Points: 7 pts • Points: 8 pts
Calories: 307.3 • Fat: 16.0 g • Protein: 29.6 g • Carb: 27.3 g • Fiber: 17.8 g  


Tomato Avocado Salsa:

• 1 medium tomato, diced
• 1 hass avocado, diced
• 1 lime, juice of 
• 1 tbsp cilantro, chopped
• 1 tbsp red onion, finely minced

• 16 large shrimp, cleaned and deviened 
• cumin
• garlic powder
• salt and fresh pepper
• cooking spray
• 4 scallions, chopped
• 6 oz Cabot’s 75% Light Vermont Cheddar, shredded
• 8 (6”) low carb whole wheat flour tortillas (I used La Tortilla Factory)

In a medium bowl, combine tomatoes, avocado, red onion, lime juice, cilantro, salt and pepper.


Season shrimp with salt, pepper, cumin, and garlic powder. Lightly spray a hot skillet on medium heat with cooking spray, add shrimp and scallions. Cook 2-3 minutes on each side until shrimp is cooked though. Remove from heat and cut shrimp in half lengthwise, set aside.

Heat skillet on medium heat and lightly spray with oil. Add tortilla, top with 1.5 oz cheese, 8 shrimp halves, and tomato avocado salsa. When the cheese is melted and the bottom of the tortilla is golden brown, place the other tortilla on top. Put a plate on top of the quesadilla to flip it over onto the plate. Then slide the other side onto the skillet. Cook another minute and remove with a spatula. Cut into wedges and serve immediately.

I used Joseph’s Flax, Oat Bran & Whole Wheat Flour Tortillas. I love them and use them all the time! 70 calories but a bit higher in carbs than the low carb la torilla wraps.

(via getfitproject)

getfitproject:

healthy-lissome:

Nutrients in Peanut Butter

Although we refer to the peanut as a nut, it actually is a legume, like peas and beans. They are often called “ground nuts.” According to Peanut-butter.org, the nutrients in 1 ounce or 2 tablespoons of peanut butter are as follows: 188 calories; 6 g protein, 14 g fat; 7 g carbohydrates; 12 mg calcium; 0.5 mg iron; 8 mg zinc, vitamin B complex and vitamin E.

Nutrients in Bananas

One medium banana or 1/2 cup mashed bananas contains 105 calories, 27 g carbohydrates, 1 g protein, 1 g unsaturated fat, 6 mg calcium, 0.3 mg iron, and 0.18 mg zinc, vitamin B complex, vitamin C and vitamin E.

Nutrients in Whole Wheat Bread

One slice of 100 percent whole wheat bread contains 69 calories, 2 g unsaturated fat, 23 g carbohydrates, and 4 g protein, calcium and iron.

Pre-run Meal

Colorado State University recommends a pre-run meal that includes 2 ounces protein, 1/2 cup fruit and two bread servings. A peanut butter sandwich made with two slices of 100 percent whole wheat bread, four tablespoons of peanut butter and one medium banana meets this requirement.

Love peanut butter sandwiches <3 Only I normally stick to 1 Tbsp of Peanut Butter.

Nothing better than peanut butter and whole wheat bread.  Oh, I guess bananas can be added to the list as well :)

(via fit-blr)

runmararun:

thefitty:

riiaeatsright:

1 Week 1 Goal: Green Smoothies

Sometimes I find that I don’t eat enough veggies throughout the day. I have no idea how because it is so easy to incorporate them into your daily lifestyle! One way that I have found the most beneficial for me is Green Smoothies! I know, sounds scary right? Well it’s not! If you get the right combination of fruits and veggies (mostly veggies!) you can actually have an amazing & yummy smoothie!

With this challenge, you agree that for 1 week you will drink a green smoothie each day, take a photo of it, and tag it as #1week1goal

So here’s the plan:

• Start your day! I personally love to start my mornings with a 26 oz Green Smoothie! It gives me tons of energy and really boosts my metabolism for the day! So wake up and get blending!
• Try Different Combinations! Don’t get stuck drinking the same smoothie everyday. Try all different combos of fruits and veggies!
• Use tons of Leafy Greens! When I say tons…I mean it! Don’t just throw in a few leaves of spinach, really fill your blender! I use Kale & Spinach in almost all of my green smoothies! I pile them in the blender and only use a little fruit! Yet, it still tastes delicious! :)

Green Smoothies with ingredients like Kale & Spinach are super beneficial! Here’s a list of just a few of their numerous benefits:

• Loads of Antioxidants
• Aids in digestion
• Tons of Vitamins & Nutrients
• Anti Inflammatory Properties
• Shown to Prevent Cancer
• Support Cardiovascular Health
• Cleanses Body
• Loaded with Flavonoids which act as antioxidants
• Great Source of Iron
• Protect against numerous diseases

See all that? Yeah! It’s definitely worth adding into your daily routine!

You can see my personal Green Smoothie Recipe here! Or watch the video recipe here & here!

So try it out! For just 1 week, drink green smoothie each day! You’ll start to see the benefits and you’ll create a habit for yourself! If your anything like me…you’ll be hooked before you know it! :)

So make the pact! For just 1 week! …and then make it a habit! :)

And don’t forget to tag your posts #1week1goal if you decide to participate! :)

Good luck!

♥ Riia

(via imgTumble)

I’m going to try this. Hopefully it’ll help somehow with me being less cranky and stressed during school. You never know!