Eating
As we start 2015, just like every year, people make resolutions to eat healthier. Eating healthy seems more difficult than it actually is, when so many options and small changes can make a potentially “unhealthy” meal healthier. But changing your eating habits is not so easy. Curb those cravings and stay on track by incorporating these simple recipes into your life this year.
Breakfast
Greek yogurt with granola and fruit
What you’ll need:
Greek yogurt (flavor of your choice)
1/2 cup of desired fruit (I used bananas and blueberries)
1/2 cup of granola
1 teaspoon of honey (optional)
What you’ll do:
In a bowl, add yogurt, fruit and granola, stir then add in honey if you would like. I used bananas and blueberries because bananas keep you full and are a good source of potassium, while blueberries help boost your metabolism and even help preserve your memory.
Lunch
Avocado salad open-faced sandwich or wrap
Chive spread:
What you’ll need:
1/4 cup Greek yogurt
1 tablespoon of finely chopped chives
A pinch of salt and pepper
Avocado salad:
What you’ll need:
1 avocado, diced
1 tomato, diced
1 cucumber, peeled and diced
1 tablespoon lime juice
2 tablespoons of chopped cilantro
A pinch of salt and pepper
1/4 cup alfalfa sprouts
1 piece of wheat bread or wheat tortilla
What you’ll do:
Toast bread and spread desired amount of chive spread. Top the bread with avocado salad, and enjoy! If you are making a wrap, use desired amount of chive spread, add avocado salad, wrap and enjoy! The spread makes up to four servings, so there will be plenty more for later. This is a quick and easy on-the-go lunch or snack, not to mention super delicious.
Dinner
Cheddar broccoli and chicken shells
What you’ll need:
3 cups of 9 oz shell noodles
1 lb boneless chicken breast, cooked and chopped
12 oz broccoli florets
2 1/2 tablespoon butter
1/4 cup flour
1/2 teaspoon garlic powder
A pinch of salt and pepper
3 cups of low fat milk
1/2 cup of shredded cheddar cheese
1/3 cup of finely shredded Parmesan cheese
What you’ll do:
Boil water in a large pot, add noodles and cook until done. Once noodles are cooked, on low heat add butter, garlic powder, flour, milk, salt and pepper, stir until all the ingredients are mixed well. Add in cheese, chicken and broccoli. Remove pot from heat and let sit for five minutes before serving.
Dessert
Low-fat rice krispy treat in a mug:
What you’ll need:
1 tablespoon smart balance butter
1/2 cup rice krispy cereal
5 small marshmallows
What you’ll do:
In a mug combine all the ingredients and microwave for 45 seconds. When it is all done, mix well and enjoy. This is a sticky treat, but it’s super yummy, and since it is in a mug, you will be eating a controlled portion and won’t have to worry about overeating!
Follow Katie Wideman on Twitter: @KatieWideman
Exercise
Eating healthy is only one part of your New Years resolution to be healthy. Use these exercise and nutrition apps to help you stay on track with your fitness goals of 2015.
ACTIVE by Popsugar — This app was developed by one of the most popular fitness websites for women. The ACTIVE app allows you to work out anywhere and at anytime by providing the user with tons of workout videos and step-by-step pictures to help you master the move. You can download your favorite videos to your phone or you can simply open the app every time you want to access workouts. This app also features an alert that syncs with your phone to help remind you it’s time to workout. The videos on this app are excellent and very encouraging. They are updated a few times a week.
Lorna Jane — With the Lorna Jane app, you can track your runs and other workouts. This app is unique because it combines fitness routines and recipe ideas for after the workout. The app has workout videos for running, cyclizing, treadmill, cross training, stationary biking, walking and the rowing machine. In addition to recipes, videos and tracking, it shows you your caloric breakdown each day and provides inspiration.
Fooducate — This app, developed by nutritionists, provides delicious recipes and features a section called ‘Ask.’ In the ‘Ask’ section, you can submit a food related question and it will send a reply back from its nutritionists. This app helps you eat healthy and stay on track by providing meal plans in the app, and it tracks your weight and calories. This app is great because even if your not making food from its recipes, you can search a brand of food and find your specific item and it will give you a detailed break down of its health benefits. This app is like having a nutritionist in your pocket!
7 Minute Workout — This app is perfect for the busiest of the busy. This app sneaks in a great workout in only seven minutes. It alternates effective workouts and time durations to get you similar results to HIIT training. By having such a short workout time you can do it in the morning or at night. If seven minutes is too long, you can even reduce the time. If you can, try sticking with the seven minute routine to help you achieve your goals by summer.
Nike Training Club — NTC is by far one of the best apps created by Nike because you don’t need to go out and buy any of its gear (fuel bands anyone?) to perform the exercises. This app provides detailed and specific videos and workouts. It is great for any fitness level because it breaks workouts down by your experience. You can share your results and workouts with your friends, and they can cheer you on, virtually! This app also provides a four week program that you can customize. You can use this app in the gym or at home, and it even works with Airplay, so you can play your workouts on your TV and it can become a group workout. NTC of course can be synced with Nike Running and your fuel band, but it works wonders on its own.
Follow Sarah Vella-Labrador on Twitter: @SarahKiana95