Quick, Easy Recipe That’s Good for YOU!

Folks often ask me what and how I eat. I don’t know about you, but I enjoy eating! You’re not going to find me skipping meals. In fact, I typically eat 5-6 times a day. Now those are not full meals, but smaller “mini” meals or snacks in between meals. I find this keeps my energy strong throughout the day by preventing big swings in blood sugar levels.

A little something that I almost always have in the fridge is what I am sharing with you today. It’s super easy to make. You can eat it as is, as a dip, on top of rice cakes-chicken-fish-eggs, or rolled into a flour or corn tortilla! Plus, it’s quick to make and keeps for several days in the fridge.

1 can black beans

1 can chickpeas or white kidney beans

1 can rotel tomatoes

1 can corn

2 large avocados

Il rinse and drain all of the above, with the exception of the rotel tomatoes. That helps remove some of the excess salt. In fact, when possible, I buy organic salt free versions of the veggies. There is plenty of sodium in the tomatoes. Cut up the avocados into small chunks and mix it all together. If you really want to make it more “dip-like” go ahead and mash it up or use a food processor. I’m not big on “kitchen-time” so I usually leave it as is.

That’s all there is to it. Quick and easy. AND, healthy for you. You will get a wonderful source of protein, fiber and complex carbohydrates. Try it and let me know what healthy recipes you have to share. Especially if they prep time takes < 5 minutes.

EAT REAL (real food, that is) and stay strong!

Lisa

You know, try as I might, there are still days we are moving too fast. Now granted, it is usually due to the fact that we went too bed too late and didn’t get up as early as we should have…! Nonetheless, we still need something quick and easy AND healthy on our way out the door. Here’s a little something that is fast and good…AND healthy. It beats a refined-rich blueberry muffin and sugar coffee any day! (which, btw ladies, is 820 calories, 11 g protein, 35 grams of artery clogging / butt clinging FAT and 1 measly gram of fiber!) Try this and let me know what you think:

• 1 cup lowfat cottage cheese w/
• 1/2 fresh or frozen blueberries and 7 chopped almonds

(This little power mix provides 254 calories with 30 grams of protein, 7 grams of good fat, and 3 grams of fiber.) Sometimes I use Greek yogurt (so yummy and creamy) in place of the cottage cheese and throw in some Stevia and cinnamon, plus some whey protein and ground flax.

What about you? Got any on-the-go healthy snacks and meals you can share?

You BETCHA!!

Strength training builds muscle. Muscle is the most metabolically active tissue in your body. At REST, a pound of lean muscle burns up to 25 times more calories than a pound of fat. So, when you add muscle, your body burns more fat. Even at rest. How GREAT is that?! So, lift weights, eat protein. One of my favorite breakfasts is a protein pancake:

• 1 whole egg (preferable free range) + 2 whites
• ½ -1 scoop chocolate whey protein powder (my fave right now is Designer Protein)
• ¼-1/3 c unsweetened chocolate almond milk (or soy or nonfat cow stuff)
• ½ c slow oats.

Add a couple drops of vanilla extract & mix it all together and let sit for about 2 minutes, so the oats soak up some moisture. Then pour it into a lightly sprayed omelet pan and cook. When I am finished cooking, I will remove the pancake, then throw in some organic frozen blueberries to lightly cook them. (I do try to avoid the microwave when possible.) You can either add a light syrup or try this. To get your good fat, pour a little flax oil over the pancake, then sprinkle with stevia and cinnamon and cover with your blueberries. Yum. Think I will go make some now!