Snap Pea Salad with Radish and Lime

Makes: 4 servings, about 1 cup each

Active Time: 25 minutes

Total Time: 40 minutes

INGREDIENTS

• 8 ounces sugar snap peas, trimmed and halved (about 2 cups)
• 7 ounces yellow wax beans, trimmed and cut into 1-inch pieces (about 3 cups)
• 3 tablespoons lime juice
• 2 tablespoons extra-virgin olive oil
• 1/2 cup chopped fresh cilantro
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 1 bunch radishes, trimmed and thinly sliced (about 10)

PREPARATION

1. Steam peas over 2 inches of boiling water, stirring once, until crisp-tender, 4 to 5 minutes. Transfer to a baking sheet lined with paper towel. Steam wax beans until crisp-tender, about 5 minutes. Transfer to the baking sheet. Refrigerate until chilled, about 20 minutes.
2. Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add radishes, peas and beans; toss to coat. Serve chilled.

NUTRITION

Per serving: 110 calories; 7 g fat ( 1 g sat , 5 g mono ); 0 mg cholesterol; 9 g carbohydrates; 2 g protein; 3 g fiber; 157 mg sodium; 140 mg potassium.

Nutrition Bonus: Vitamin A (20% daily value).

Carbohydrate Servings: 1/2

Exchanges: 2 vegetable, 1 1/2 fat (mono)

Broccoli Salad with Creamy Feta Dressing

Here is another recipe I promised you.  If you like Feta Cheese, you'll like this salad.

Makes: 4 servings, 1 cup each

Active Time: 20 minutes

Total Time: 20 minutes

INGREDIENTS

• 1/3 cup crumbled feta cheese
• 1/4 cup nonfat plain yogurt
• 1 tablespoon lemon juice
• 1 clove garlic, minced
• 1/4 teaspoon freshly ground pepper
• 8 ounces broccoli crowns, trimmed and finely chopped (about 3 cups)
• 1 7-ounce can chickpeas, rinsed
• 1/2 cup chopped red bell pepper

PREPARATION

1. Whisk feta, yogurt, lemon juice, garlic and pepper in a medium bowl until combined.
2. Add broccoli, chickpeas and bell pepper; toss to coat. Serve at room temperature or chilled.

TIPS & NOTES

• Make Ahead Tip: Cover and refrigerate for up to 1 day.

NUTRITION

Per serving: 122 calories; 3 g fat ( 2 g sat , 1 g mono ); 11 mg cholesterol; 18 g carbohydrates; 7 g protein;4 g fiber; 260 mg sodium; 324 mg potassium.

Nutrition Bonus: Vitamin C (140% daily value), Vitamin A (50% dv), Folate (22% dv), Calcium (15% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 vegetable, 1/2 fat

Pool Talk

Today was a great success.  I prepared 7 different healthy salads and invited some of my friends to come and sample some summer yumminess and learn a few tricks to improve our salad-eating habits.  I promised I would post some of the recipes.  Be looking the next few days for some of those recipes.

Here is the first recipe

Seven Layer Salad

INGREDIENTSMakes: 10 servings, about 1 cup each

Active Time: 30 minutes

Total Time: 30 minutes

• 8 cups shredded romaine lettuce
• 1 cup frozen peas, thawed
• 1 medium yellow bell pepper, diced
• 1 cup halved grape tomatoes , or quartered cherry tomatoes
• 1 cup sliced celery
• 1/2 cup sliced scallions
• 3/4 cup nonfat plain yogurt (I used  Fage Greek Yogurt)
• 3/4 cup low-fat mayonnaise (I used Fage Greek Yogurt)
• 2 teaspoons cider vinegar
• 1-2 teaspoons sugar
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1/2 cup shredded reduced-fat Cheddar cheese
• 1/2 cup thinly sliced fresh basil
• 3 strips cooked bacon, crumbled

PREPARATION

1. Place lettuce in a large bowl. Layer peas, bell pepper, tomatoes, celery and scallions on top.
2. Whisk yogurt, mayonnaise, vinegar, sugar to taste, garlic powder, salt and pepper in a medium bowl until smooth. Spread the dressing evenly over the top of the salad (an offset spatula is handy for this, if you have one). Sprinkle with cheese, basil and bacon. Serve room temperature or chilled.

TIPS & NOTES

• Make Ahead Tip: Cover and refrigerate for up to 1 day. Sprinkle with basil just before serving.

NUTRITION

Per serving: 84 calories; 4 g fat ( 1 g sat , 0 g mono ); 7 mg cholesterol; 10 g carbohydrates; 2 g added sugars; 5 g protein; 2 g fiber; 355 mg sodium; 234 mg potassium.

Nutrition Bonus: Vitamin C (70% daily value), Vitamin A (60% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 1/2 lean meat, 1/2 fat

Solar Energy and Exercise?

It is time to use that solar energy and I’m not referring to the panels on your roof or heating coils.  I’m talking about the sun.  The first official day of summer is today.   Let’s get energized by that big yellow thing in the sky and get outdoors for some exercise.

Hiking-There are so many trails to be found and there should be no excuses not to set out on a new adventure.  There are kid friendly walks and also adventures in the beautiful mountains and back country.  Get out and enjoy it while you can.  Do I need to remind you about our last winter?  Brrr.  Here is a link with just a few options.  http://canyonsresort.com/bikehike_map.html?summer=yes&gclid=CJnVop7W87cCFQJqMgodoDEA8Q

Hiking Timpanooki Falls and Planking too

Biking-My bike tires never touch the ground and it stays in one room-Spinning- but I have many adventurous friends that take advantage of our beautiful surroundings.  Here is just one link of options 

http://canyonsresort.com/bikepark_map.html

Not your traditional bikes but still fun in the sun with Emma and Traedon

Playgrounds-When the kids go out to play, follow them right out the door.  Not only will you get some exercise in, you will be setting a great example to your children on how to be active. 

Pools, Rivers or Lakes-Swimming is a no-brainer.  Yes, lay out (with sunblock) but then jump in the pool and do a few laps or kick your legs while you visit with your friends. 

Little Logi playing at the pool

Wes at a swim meet

At the ranch just playing in the river

Parks-We are so blessed to have the Wasatch Mountains in our back yard.  We have lakes all around us.  Once you arrive at your fun destination, do any of the activities above.  Enjoy the sun and the nature around you.

Marcus, Hayden and Mitch at Intermittent Springs

Get out and soak up the sun.

The Scales Can Lie

There are several reasons why your weight may fluctuate.  Using the scales as the only means to measure your weight-loss success can be very misleading.  Your weight can vary up to 5 pounds in a single day.  Below are several reasons why the numbers on the scale may move around a little bit.

• ·         Water- Your water intake greatly influences your weight.  Many people are chronically dehydrated.  In this state your body tries to hold on to fluids and it retains water.  Drink, drink, drink
• ·         Clothes-When you weigh yourself try and do it at the same time of day, preferably morning, and wear the same clothes.  Your birthday suit weighs a lot less than your business suit. 
• ·         Colonic Activity- A large meal that hasn’t been fully digested will affect your weight and so will lack of bathroom activity. 
• ·         High Carb meals- Stored carbohydrates actually store water.
• ·         Hormones-Sadly this affects women more than men but hormone fluctuation can definitely add numbers to your scale.
• ·         Excess salt-  Large amount of salty foods and products will cause your body to retain water
• ·         Traveling-Lack of movement and fluid retention can cause a jump on your scale.

The scales are only one way to measure your weight-loss success.  If you try and weigh  yourself too much, it can negatively affect your motivation to get healthy.  Instead,  look at how your clothes fit, listen and notice  how much stronger your body is getting and feel  how your outlook on exercise is changing because you are working on a healthier you.

Crock Pot Balsamic Chicken with Pears and Portabella Mushrooms

This was so easy, so yummy and so healthy to boot.  Enjoy this.

1 lb skinless, boneless chicken breasts
1 large or 2 medium sized pars, cored and sliced thick
8-10 oz Portabella mushrooms, sliced thick
1/2 C balsamic vinegar
1 tsp salt
1/2 tsp black pepper

Place all ingredients in the cro k pot and let cook for about 4-6 hours on low, or until chicken falls apart easily.

Athletic HIIT Boxing Drills and Video

Here is another video in our athletic HIIT training drills.  If you are checking my blog for the first, please time, please scroll down and learn about this fun metabolic workout.  

Boxing (Can be performed with bag if you have one.)
1.  Jab/Cross
2.  Duck/Cross  alternating sides
3.  RF Jabs in squat position
Repeat 3 times

Thanks to Ben for helping make this video.