Chipotle Grilled Chicken – Phase 3

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Craving for something spicy and clamoring for an exciting meal? Try out this Chipotle Grilled Chicken recipe and enjoy a hot and spicy dinner, a-la-mexican style.

Ingredients:

Chipotle Grilled Chicken

  • 4 6-8 ounce (about 1 1/2-2 lbs total) boneless, skinless chicken breasts
  • 1 1/2 teaspoon pink himalayan sea salt or kosher salt
  • 1 1/2 teaspoon chipotle powder or if you want to tone down the heat
  • 3/4 teaspoon black pepper
  • 3/4 teaspoon garlic powder
  • 3/4 teaspoon onion powder
  • 2 tablespoons olive oil

Roasted Sweet Potatoes

  • 2 small (or 1 large) sweet potatoes peeled and diced into 3/4-1 inch cubes
  • 1 teaspoon pink himalayan sea salt or kosher salt
  • 1/2 teaspoon black pepper
  • 2 tablespoons olive oil

Roasted Green Beans

  • 12 ounces green beans (stems cut off)
  • 3/4 teaspoon pink himalayan sea salt or kosher salt
  • 1/2 teaspoon black pepper
  • 2 tablespoons olive oil

Directions:

For the Chicken

  1. Combine salt, pepper, and seasonings into a small bowl; set aside.
  2. Lay chicken breasts out onto a sheet pan lined with foil. Season with spice mixture until evenly coated.
  3. Lightly pat spices onto the chicken. Cover with plastic wrap and let sit in the refrigerator for 4 hours or overnight.
  4. When ready to grill, preheat grill to medium-high heat. Drizzle chicken with olive oil and place onto the grill presentation-side-down. Cook for 2 1/2-4 minutes per side, or until internal temperature reaches 160 degrees F.
  5. Remove foil from sheet pan and place chicken onto the clean pan. Cover with clean foil and let rest for 5-10 minutes.

For the Sweet Potatoes

  1. Preheat oven to 425 degrees F.
  2. Place diced sweet potatoes onto a sheet pan and drizzle with olive oil. Season with salt and pepper (to taste) and evenly coat the potatoes with oil and salt/pepper.
  3. Bake for 20-25 minutes, or until tender.

For the Green Beans

  1. Preheat oven to 425 degrees F.
  2. Lay greens beans onto a baking sheet. Drizzle with olive oil and season with salt and pepper (to taste).
  3. Toss the green beans and then bake for 15 minutes, or until tender.

Have a spicy, hearty, healthy meal!

Sweet Melon Kale Elixir – Phase 1

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Enjoying a glass of this green miracle of a smoothie is a great way to jump-start your morning. Mixed with honey-dew melon, you will sure love this sweet drink of good health. Read on, have a go, and enjoy this Sweet Melon Kale Elixir – Phase 1 recipe.

Ingredients:

  • 1 1/2 to 2 cups of honeydew melon
  • 4 ice cubes
  • 1 cup chopped kale
  • 1/2 medium apple (peeled, cored, and cubed)

Directions:

  1. In a blender,puree honeydew melon and ice cubes.
  2. Add in kale and apple and blend until very smooth, add a little bit of cold water if needed and serve.

Makes: 2 Servings

 

 

10 Fitness Gadgets for Health Junkies

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Are you gadget savvy? Are you always on the look-out for the latest fitness or workout apps? If you’re not, then now is definitely the best time to start. There are lots of gadgets and downloadable apps available today that are handy in monitoring your heart rate, distance progress, and other vital signs, when you’re exercising. Check out these fitness gadgets that you could use to help you achieve your fitness goals.

Misfit Shine

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This tiny activity tracker can be worn as a watch, pendant, or bracelet. It tracks your movements and activities so you can set your goals and monitor your progress with its corresponding app in your phone. The best part is, it’s also waterproof so you can use it when you’re into water-based workout routines.

HAPIfork

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Are you monitoring your eating portions and habits? If yes, then HAPIfork is for you. It has a built-in sensor that notifies the user through small vibrations when they’re eating too fast. This amazing fork gadget helps you reduce your eating pace, duration and even amount of food intake. It can also measure intervals in between fork servings per minute. The data can be tracked with the app that goes with it. HAPIfork is also dishwasher-friendly.

Finis Neptune

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Finis Neptune uses bone conduction audio to let you hear music without the need for ear buds. It makes clearer ad louder music even if you’re submerged underwater. Finis Neptune has 4GB built-in storage, rechargeable battery that last for 8 hours and an OLED screen. Perfect for fitness junkies who are also music addicts.

Sportiiiis

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This app is definitely for cycling enthusiasts. Sportiiiis can be mounted on your sunglasses and you can track your speed, heart rate, etc. via voice prompt with its Heads-Up display.

Fitbit Aria

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This is no ordinary weighing scale. Fitbit Aria also weighs your Body Mass Index (BMI) and body fat percentage. It allows up to 8 users, and stored data can be transferred to your computer with its wire-less connectivity. Fitbit Aria can also be sync with your smartphone to notify you whenever you reach a fitness goal.

Umoro One

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This high-tech bottle can release up to 1.5 scoops of whey-protein mix or other powders with just a push of a button. You won’t need to carry multiple bottles with Umoro One. With its built-in ‘ball’ you are assured that your powder is mixed well especially hard-to-dissolve ones. Perfect storage for your workout drinks.

Sensoria Smart Sock

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This gadget gives feedback to the smart sock which then relays pressure signals in your ankle area. It also comes with an app that helps you track your movement and a virtual coach for tips on pacing and landing your feet correctly. Sensoria Smart Sock is washable and very comfortable.

Amigo Fitness Bracelet

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This band comes in two, one to be worn on your wrist, the other, strapped to your shoe, to capture both lower and upper body movements.  Amigo Fitness bracelet can differentiate movements from swimming, hiking, football and even with cardio and weight equipment. It can sync via Bluetooth and works with other apps as well.

Trace

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The perfect gadget for action sports enthusiast, Trace can be used for surfing, snowboarding and skateboarding. The device can be mounted your board where it can track the tricks you landed, speed, and height. The data goes to the smartphone app.

ISpO2 Pulse Oximeter

ISpO2 Pulse Oximeter

ISpO2 Pulse Oximeter  tracks and trends blood oxygenation levels, pulse rate and Perfusion Index. It can be plugged to any iOS device, an ideal gadget for health buffs.

There you have it, lots of gadget options you can use to help you stay on track in your journey to a healthy life. Matched with commitment and perseverance, achieving those fitness goals you have set for yourself will surely become a reality in the very near future.

 

Healthy Food Trends for 2017

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We welcome 2017 by setting new goals and pursuing a healthier and better lifestyle. There will be new and exciting health trends this year. Food is definitely on top of that list. So if you’ve been eating clean and working-out hard last year you can watch out for the hottest food trends for 2017. This prediction features what food will be part of everyone’s healthy diet this year.

Plant Waters

Last year’s hit was coconut water. You’ll see more beverages made from artichoke (Phase 3) and cucumber (Phase 1, 2 & 3). These are great replacement to sports drinks as they are natural hydrators. Plant waters have lesser calories than Gatorade, as they only have 25 to 30 calories for 8 ounce sizes. They also have natural sugars present hence no artificial sweeteners is needed.

Riced Cauliflower

Health buffs who are into low-carb replacement for potatoes and pasta will love riced cauliflower (Phase 3). Some food manufacturers are already selling frozen versions of it. If you want a better version, make one at home. Grate raw cauliflower or chop it in a food processor. Riced cauliflower only has 20-38 calories, 4-6 grams of carbohydrates and has 2-3 grams of fiber per cup serving.

Chocolate in the Morning

Having something sweet for breakfast is normal, a 2016 study showed the people who ate chocolate at least once a week do better on memory and concentration tests. You can toss some dark chocolate chips in your oatmeal or yogurt for breakfast. Bear in mind that you still need to avoid the unhealthy ones, like a chocolate doughnut,  as they do not contain nutrients that are beneficial for you.

Healthy Power Bowls

With the combination of vegetables, whole grains and protein, you can’t go wrong with power bowls. They’re really hot on Instagram. As they get more popularity, bowl foods can be expected to be available on supermarkets and restaurant menus. Remember, read the ingredients, they are only as healthy as what they contain.

Purple Foods

Purple cauliflower, potatoes, asparagus (Phase 2 & 3), rice, cereal and other foods will be popular in healthy food stores. The purple color is based on anthocyanins, an antioxidant that helps lower the risk of heart disease and cancer. When buying these, always check the labels for calories, sugars and sodium.

Legume Based Pasta

For people who are looking for low carb and protein filled pasta-alternative, legumes like chickpeas (Phase 1 & 3) and lentils (Phase 1 & 3) will be a hit in 2017. These legume based noodles are high in protein and fiber.

Fitness Trends for 2017

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Do you plan on sticking to your New Year’s fitness and health resolution from last year or are you in the process of making new fitness and health goals for 2017? Before you decide, check out the workout fitness trends for 2017 we have collated that will surely be of help in your decision-making process.

  1. Mixed Format Class. This type of workout mixes cardio and strength training and is guaranteed to help you burn more calories. Hybrid format classes like Speedplay, Orange Theory, Yas and Barry’s Bootcamp are mixed multiple workouts done in one class. You can also opt to join classes that sticks to only one particular workout style for 45-60 minutes. Choices vary from doing yoga and spin in a single class, bootcamp-like training that combines floor work and multiple machines, or a mixed format HIIT session.
  2. Apps. Don’t have time to join an exercise class or group? Fret not, there are workout apps that you can download and work with at home. You can access it anytime and anywhere on your computer, cellphone or tablet at your convenience. Apps like Apptiv and Sworkit features on-demand training and coaching with various options of workout styles to choose from. Another app, ClassPass, connects users to the nearest fitness classes being offered.
  3. Boxing. This classic sport turned into an ultra-empowering and anxiety-reducing workout helps you kick ass and at the same time keep you in your best form. Many fitness enthusiast are enrolling in boutique boxing studios, beginner classes, and traditional boxing gyms. If you’re worried about getting in the ring, there are also studios that focus more on no-contact style.
  4. Megaformer. This is an intense workout that will make your muscles shake and burn for the next 72 hours. Also known as the Lagree Method, named after its creator, Sebastian Lagree, Although difficult and challenging, Megaformer is worth every effort you exert.
  5. Live-stream Classes. 2017 is the year for livestream videos. You can now join different workout session via livestreaming. Fitness studios are bringing the in-class energy and power to you in the most convenient way possible.

So you better get ready to sweat and get fit this year. Maintaining a healthy diet plus exercise, whether it’s trendy or not, will always do you good. Let losing weight, burning calories and getting fit be your mantra and let 2017 be the year for you and your health.

Low Carb Vegetables for Diabetics

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Monitoring your food intake is very important when you have diabetes. A healthy diet plan recommended for diabetics usually include foods that are rich in nutrients but low in carbohydrates, added sugar, and fat.

There are a lot of low carb vegetables that you can include in your diabetic –friendly diet plan. These vegetables are a good source of vitamins, minerals and fiber, yet they are low in calories. The following vegetables can be included in your diet plan as they will surely benefit your health condition.

  1. Green Pepper. A one-half cup of sliced green pepper only contains 2 grams of carbohydrates. It is rich in folic acid that reduces homocysteine, an amino acid that amplifies the risk of heart disease and stroke and also destroys blood vessels. Green bell pepper also has vitamin A, C, and K.
  2. Spinach. This green leafy vegetable is a good source for antioxidants that prevent the risk of high blood pressure. Flavonoids, an anti-cancer and anti-inflammatory agent,  are also found in spinach. A half-cup cooked spinach has 3.5 grams of carbs.
  3. Romaine lettuce. It’s rich in potassium that helps lower blood pressure. Plus, it’s a nice source for beta-carotene and vitamin C. A cup of shredded romaine lettuce only has 1.5 grams of carbohydrate per cup.
  4. Okra. One-half cup of sliced and cooked okra has only 3.5 grams of carbs. It is high in fiber and protein and it also contains glutathione which helps boost our immune system.
  5. Red Bell Pepper. They are high in vitamin A and C which are great antioxidants. Red bell pepper is also a good source for vitamin K, B6 and folic acid. Half a cup of it only has 3 grams of carbohydrates.
  6. Cucumber. Don’t peel the skin of your cucumber; they have potassium, fiber and magnesium that help lower your blood pressure.They also have caffeic acid that soothes the skin from swelling and irritations.One-half cup of sliced cucumbers contain only 2 grams of carbs.
  7. Sugar Snap Peas. They are rich in antioxidants like Vitamin C, E and zinc. You can’t go wrong with raw sugar snap peas. It has omega-3 fatty acid that is an anti-inflammatory nutrient. Anti-oxidants and anti-inflammatory agents can help lessen the risk of diabetes. A half-cup of sugar snap peas contain only 1 gram of carbohydrates.

6 Ways Your Brain Can Help You Lose Weight

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We are generally informed that our diet affects a lot of facets of our lives, from our keeping our skin glowing to heart health, from being at our best in terms of physical performance and energy to having a fuller hair. Based on his book Eat Complete: The 21 Nutrients That Fuel Brainpower, Boost Weight Loss, and Transform Your Health Dr. Drew Ramsey found that our diet has a direct effect on our brain health, he wrote” food plane designed to deliver optimal brain health by asking eaters to focus on the 21 most important nutrients for brain health, claiming that eating whole, natural foods that contain the highest concentration of these nutrients will lead to a healthy weight.”

  1. Brain growth is equivalent to weight loss. Ramsey explained that weight loss and brain health are closely connected, there are certain natural brain compounds are crucial for weight regulation. “Brain health depends on a set of natural compounds like the brain growth factor BDNF and the hormone melatonin,” Ramsey stated “These are both critical to weight regulation and the speed of your metabolism. Eating foods that promote the production of these molecules in the brain is the key to a healthy weight.”
  2. Brain food has lesser calories. Calculating calories to achieve you weight goals has been a common practice over the decades, but Ramsey says we should not go thru our weight loss in this manner, or for only simply cutting the pounds. “Your brain cells are your hungriest so feed them first. The brain burns 20 percent of what you eat. Seeking brain nutrients leads an eater to a core of foods that are very nutrient dense, and thus lower in calories.”
  3. Lessen moody eating. Have you heard about emotional eating? Whether you’re feeling down about missing your promotion in work or mourning the loss of someone close to you, eating to cope up with painful emotion is pretty common, but Dr. Ramsey warns us against this. “Better brain health and more mindful eating means less anxiety and a more stable mood. This translates to eating because you love food and are hungry, not because your brain is twitchy from missing key nutrients in your diet,” Ramsey said that. “Better brain health is vital to focus, mood and sleep.”
  4. Better bug in you. The bacteria in our bodies is an important part for preventing infections, diseases and keeping a totally healthy immune system, in that part what we eat will reflect in our bodies. According to Dr. Ramsey, bacteria and other microorganisms in our gut, that includes yeast, viruses and parasites, tells a lot about weight and overall health, a healthier gut is equal to healthier brain. “To feed the ‘Good Bugs’ that keep us running lean and healthy,” Ramsey says “ eaters should steer their food choice to more colorful plants, i.e. ‘ Eat the rainbow’ and get more fermented foods like yogurt, kefir, and kombucha.”
  5. No ‘carbage’. There are two kinds of carbs, the good ones and the bad, it is essential to consume the right stuff into our bodies. Generally known that highly processed foods are no good, and Ramsey says, “The healthiest brains have one thing in common. No highly processed foods. This is key because it eliminates the sugars, refined carbs, vegetable oils, toxins, preservatives, trans fats that are the true culprits in our health crisis.” He recommends having wholesome meals like eggs, kale or a blueberry, kefir and nut smoothie for breakfast rather than a low-fat cereal or toaster strudel.
  6. Healthy brains feel fuller. Achieving that moment when you’re actually feeling full and not bloated, can be hard a thing to do. Sometime it’s either you not nearly full enough or you are too much and now feeling uncomfortable. “Eating for brain health gives eaters a nice mix of fats, proteins, and complex carbs that leads to optimal satiety,” Dr. Ramsey stated. “ Feeling full and content is key to a healthy weight.”

Skinny Buffalo Chicken Bites – Phase 3

Serves: 15; Serving Size: 3

Skinny Buffalo Chicken Bites - Phase 3

Ingredients:

  • 2 boxes mini phyllo shells
  • 1 (20 oz) can pineapple chunks, drained (or fresh pineapple)
  • 1 Tbsp stevia
  • ¼ tsp. cinnamon
  • Heavy whipped cream for toppings

Instructions:

  1. pour in drained pineapple chunks in a non-stick pan.
  2. Stir in stevia and saute pineapple for about 5 to 6 minutes, breaking apart the chunks, until sticky.
  3. Spoon sauteed pineapple into phyllo cups and drizzle with whipped cream. Enjoy!

Cinnamon Roll Oatmeal Cookies – Phase 3

Serves: 14 cookies

Cinnamon Roll Oatmeal Cookies - Phase 3

Serving Size: 2 cookies

Ingredients:

for the drizzle

  • 1 tbsp (14g) cashew cheese, softened
  • 1 ½ tsp coconut milk
  • 8-12 drops stevia, or to taste

Directions:

  1. Whisk together the oats, almond flour, cinnamon, baking powder, and salt in a medium bowl.
  2. In a separate bowl, whisk together the coconut oil, egg, and vanilla. Stir in the maple syrup. Add in the flour mixture, stirring just until incorporated. Chill the cookie dough for 30 minutes.
  3. Preheat the oven to 325°F, and line a baking sheet with parchment paper or a silicone baking mat.
  4. Drop the cookie dough into 15 rounded scoops onto the prepared sheet, and flatten to about half of their original height using a small spatula. Bake at 325°F for 11-14 minutes. Cool on the pan for 10 minutes before transferring to a wire rack.
  5. Just before serving, prepare the drizzle by stirring together the cashew cheese, coconut milk, and stevia in a small bowl. Transfer the mixture to a zip-topped bag, cut off a tiny piece of one corner, and drizzle on top of the cooled cookies.

Chunky Guacamole – Phase 3

Serves: 8

Chunky Guacamole - Phase 3

Ingredients:

  • 3 ripe avocados, slightly mashed
  • 2 limes, juiced
  • 1 tsp. sea salt
  • 2 roma tomatoes, chopped
  • ½ red onion, chopped
  • 1 clove garlic, minced
  • ½ tsp. lime zest
  • 2 jalapenos, seeded and chopped
  • Pinch of cayenne pepper
  • Handful of fresh cilantro, chopped

Directions:

  1. In a medium bowl, mash avocados with lime juice and sea salt until just combined, but still a bit chunky.
  2. Add in tomatoes, red onion, garlic, lime zest, jalapenos, cayenne and cilantro, mixing well. Enjoy!

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