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Quick and healthy breakfast bites packed with tons of flavor. Photos by Mieshia Petersen.

Short on time in the morning? Need a healthy snack? These healthy breakfast bites will save you time and money in the morning! I know for me, I don’t have time every morning to make a bowl of oatmeal. Sure I could make it ahead of time and I do sometimes but I enjoy switching things up from time to time. I used oatmeal and banana in this recipe. Both filling and versatile so it makes the perfect morning or on the go snack to keep you from lashing out at someone because you’re hangry and your morning meeting went over (we’ve all been there).

This recipe has both soluble and insoluble fiber and protein so it will helps stabilize your cholesterol and blood glucose levels. Oatmeal is great for your intestinal health because the fiber keeps you regular and helps prevent constipation. Lastly, oatmeal is rich in magnesium so it’s going to give you the energy you need to start the day.

Ingredients: Nutella, Oatmeal, Bananas, Honey, Chocolate Chips, Vanilla Extract, Cinnamon

The thing I love about oatmeal is that it is malleable. You can add it to most things or add things to it. The Mix-in possibilities are endless and you can use anything from shredded coconut or quinoa to dried fruit or crushed cookies. I added mini chocolate chips for sweetness and chia seeds for added fiber, iron and calcium. Different mix-ins will affect the mixture so you’ll need to add more of something wet or dry depending on your mixture.

Oatmeal Breakfast Bites

INGREDIENTS 

  • 1 cup of dry oatmeal
  • 1 banana
  • 1/4 cup of honey
  • 2 tbsp of chia seeds
  • 1/4 cup mini chocolate chips
  • a splash vanilla extract
  • 1/4 cup of Nutella
  • 1 tsp of cinnamon
  • 1 tsp of salt

INSTRUCTIONS

  1. Mix all the ingredients together in a bowl. In a separate bowl, I mashed the banana with a potato masher and then added the honey and Nutella to that bowl. In another bowl, I mixed the oatmeal, cinnamon, chia seeds, salt and vanilla extract together.
  2. Combine bowls into one.
  3. Wrap the bowl with plastic wrap and refrigerate the mixture for 30 minutes.
  4. Use a spoon to scoop about a tablespoon of the mixture into a ball with your hand. Repeat with remaining mixture. The mixtures makes about 12 breakfast bites.
  5. Baking is optional, but if you’re wanting warm, gooey bites, pop them in the over for 15 minutes at 350 degrees.
  6. Once cooled, store in the refrigerator for one week.

Oatmeal Breakfast Bites

 

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Broccoli and Pineapple Smoothie

Broccoli and Pineapple Smoothie
Photos by Mieshia Petersen.
How many of us set health goals and decide to switch up our diets or make gym time more of a priority with each new year? I’m not one for new year resolutions, but I personally plan to challenge myself to eat more raw foods. I know people promise to be healthier and eat better, but many of us may struggle with consistency, which leads to us making the same resolution yet again the next new year.
My suggestion: let’s take baby steps together. Since I’m a juicer and smoothie aficionado, I want to hook you up a quick start to your day that will make your health goals easily attainable. Breakfast is the most important part of the day, but the majority of us skip it in a hurry to get to work or get the kids to school. Smoothies are an excellent way to get some nutrients in on the go especially when you keep the ingredients simple. This quick broccoli and pineapple coconut smoothie recipe will keep you on track throughout the year. Read on for the benefits of the ingredients and view the recipe below.  

Broccoli and Pineapple Smoothie

Broccoli is a cruciferous vegetable, low in calories but packed with vitamin A, C, K and dietary fiber. Cruciferous vegetables have been known to aid in fighting cancer and also help to improve heart health and assist in weight loss. Broccoli can even increase your metabolism, eye health and slow aging! Who doesn’t want those benefits?
Pineapple is rich in Vitamin C and high in fiber. It reduces inflammation and can lower your risk of colorectal cancer. It can also lower your blood glucose levels and promote regularity. Pineapple also helps to improve fertility and prevent asthma. In addition to it simply tasting amazing, it produces and adds to our happy hormones which means it fights depression and anxiety. Lastly, it aids in digestion and can ease the systems of acid reflux.
Bananas. I personally do not care for bananas, but I who can turn down health benefits? Besides, they’re something you can grab on the go for a fast snack. They’re a great pick-me-up snack because they boost energy so if you work out in the morning then you’ll want a banana in your smoothie before or after. They give your body the energy it needs to build muscle and strength. Bananas are rich in potassium and act as an electrolyte, helping to manage hydration levels within the body. They’re also a good source of dietary fiber, preventing constipation and regulating bowel functions. If you’re looking for a way to feel fuller longer then these are what you want.
Coconut Water is also potassium and it’s a high electrolyte. If you like the flavor then you’ll receive the other benefits like lowered cholesterol and blood pressure. Hemp seeds help those with diabetes, skin allergies, heart disease and arthritis. They feed the probiotics in your stomach to keep your immune system in check. You’ll find hemp seeds in hair, skin, and nail products because they promote healthy cell growth and combat skin disorders, such as psoriasis and dermatitis.

Broccoli and Pineapple Smoothie

Ingredients:
  • 1 cup of broccoli
  • 1 cup of pineapples
  • 1 1/3 cup green apples (about two apples)
  • 1 banana
  • 1 tbsp of hemp seeds
  • 1 cup of coconut water
Directions
  1. Throw all ingredients in a blender and let the machine go to work for you until it reaches a smooth consistency.
  2. Top with chia seeds, flax seeds or whatever you like. I topped mine with shredded coconut.
  3. Drink up and you’re one step closer to reaching your health goals for the day!

Note:

I added a full dropper of golden Echinacea to mine because it’s still flu and cold season. It provides you with additional immune support to fight off bugs others may be passing around.

Broccoli and Pineapple Smoothie

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Healthy Lunch
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The New Year is here and everyone is trying to burn off those holiday indulgences in the gym. Not to mention all the champagne we popped to bring in 2018. It almost feels like an easy fix to commit to leg day this week and boom, all problems solved. Sure, committing to your new regimen is a start, but it’s half the battle. You know something deep down that’s the true game changer? Your eating habits.

Brussel Sprouts

So, in between googling for meal prep recipes and trying to figure out when you’ll have time to grocery shop, eat out. We’ve compiled five healthy options in New York City that are not only delicious, but keep you on track with your body goals.

Lunch

The Little Beet

DIY your way into the Little Beet and make your own protein plate to go. With a number options, made fresh, you’ll find it hard to decide what to leave with. They have locations all over the city, which makes it easy to meet up with friends who you’re trying to convince to eat clean.

135 W 50th St, New York, NY 10020, thelittlebeet.com

Atla

After a run, you won’t regret stopping into Atla. Their menu is one to brag about with flaxseed chilaquiles and their guacamole goat cheese toast. Lunch here is light and won’t have you compromising your recent workout.

372 Lafayette Street,  New York, NY 10012, atlanyc.com/

Healthy Lunch

By Chloe

By Chloe makes being vegan look like a dream. With a menu that has everything from burgers to brunch fare, you’ll definitely be in for a treat on your first visit and all the ones to follow. 

185 Bleeker St., New York, NY 10012, bychefchloe.com

Healthy restaurant

Late Night

Superiority Burger

Going out can become our enemy once hunger settles in and the food options are slim in the city. However, you can count on Superiority’s complete vegetarian menu with options for vegans too. Who doesn’t want to bite into their Mega Mouth burger at 2 a.m. and not feel bad about it on abs day?

430 E. 9th St., New York, NY, 10009, superiorityburger.com

Van Leeuwen

One of the biggest issues people face when trying to switch up their diet is experiencing a lack of flavor in their new choices. While you won’t be having ice cream all the time, when you are indulging, you’ll want to consider healthier options. Van Leeuwen is changing the game with ice cream made of organic coconut milk and house-made cashew milk, leaving the dairy out your diet. You won’t even be able to tell the difference from their vegan ice cream so might as well treat yourself.

204 Wythe Ave, Brooklyn, NY 11249, vanleeuwenicecream.com

 

Van Leeuwen
You won’t regret this indulgence! Van Leeuwen serves vegan friendly ice cream in dozens of flavors.

Cheat day is about to start looking very different for you, but your body will thank you for it!

Honorable Mentions: Dudley’s, Nix, Sweet Green

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Who says healthy has to be boring? Building a healthier meal is fairly simply. Lot’s of color, variety, and a bit of creativity is the base of it all. Here’s a guide to creating a delicious, healthy meal.

Chicken Burgers

  1.  Vegetables
    1. Let’s start off with vegetables because up to 50% of your plate should be vegetables. They should be colorful and can vary between raw and gently cooked. In the above pictur,  I snuck some extra veggies in to my meal by stuffing my chicken burgers with spinach.
  2. Grains
    1. As a guide, stick to brown not white grains. Brown rice is an inexpensive option. Quinoa, amaranth,wild rice, and soba noodles are also great options that add variety and flavor.
  3. Legumes
    1. I’m talking about chickpeas, black beans, navy beans, and lentils to name a few.  These will add extra fiber to keep you full feeling longer and the necessary protein for optimal health.
  4. Lean Protein
    1. Chicken, beef, fish is great. If you’re vegetarian and not adverse to soy you can try tofu or tempeh.
  5. Make room for the fixin’s
    1. This is where it gets good. Add fresh herbs like cilantro or parsley to help flush heavy metals from your body. You could even add a dash of Bragg’s Liquid Aminos for a health soy alternative. If you’d like to speed up your metabolism then add a dash of cayenne pepper. I like to add a side of sliced avocados because I’m kind of obsessed with avocados. The combinations are endless. Get creative and see what you can come up with!

Rustic Chicken

 

 

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Tackling belly fat is difficult but with these tips you’ll be able to get rid of belly fat and trim your waistline.

1. Probiotics

Research shows that the probiotic Lactobacillus Gasseri helps to reduce fat around your midsection. In general, probiotics are a form of good bacteria that aid in a healthy digestive system. There are many different kinds of probiotics but these two brands have the probiotic you need to blast belly fat. Garden of Life Probiotic is my favorite and you can purchase it here. Another brand is Ultimate Flora Women’s Probiotic.

2. Eat Clean

Stay away from white flour, sugar, and rice. Eliminate processed food, junk food, and limit alcohol consumption. Those foods cause bloating and weight gain. Instead snack on fruits, vegetables, and nuts. Look for sprouted grain bread and brown rice. Buy grass fed meat and choose lean protein like chicken breast. If getting rid of junk food is difficult focus on all the good food you can have rather than what you can’t have. If you still need some more tips on how to transition then click here.

Clean Eating

3. Get More Fiber

Fiber rich foods take longer to digest and leave you feeling full longer. Add quinoa to your diet for 5.5 grams of fiber per serving. Snack on a pear, carrots, or walnuts for high fiber, filling snacks. Try navy beans with your dinner for 19 grams of fiber.

A slim tummy starts in the kitchen. Always be kind to yourself and listen to your body. If you do indulge just remember to start fresh and double up on the good stuff the next day.

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Lemon Cucumber Water
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Temperatures are rising on the East Coast and this heat wave is relentlessly beating down on us. Stay cool and hydrated with these 5 Amazing Benefits of Lemon Cucumber Water. It’s a refreshing way to supercharge your water to get amazing health benefits.

1. Alkalizes the Body

“Disease cannot thrive in an alkaline body.” Lemons and cucumbers are alkaline forming foods that will help your body to function at its optimal level. A balanced pH is everything if you want to stay healthy.

 

2.Clear Skin

Lemon Cucumber Water is packed with Vitamin C, antioxidants, and silica. Silica is nature’s anti-aging secret. Lemon Cucumber water will cleanse toxins from your body that would normally erupt as unsightly blemishes.

 

3. Promotes Healing 

Vitamin C and anti-oxidants double as an immune system booster. Helping to fight free radicals and stay well.

 

4. Aids in Digestion

Citrus flavonoids stimulate and purify the liver. This is good if you’ve been partying hard and want to go on liquor cleanse to re-balance your body.

 

5. Boosts Energy Levels

Lemon Cucumber water first thing in the morning gives a nice boost. All thanks to the Vitamin C, potassium, and phytonutrients.

Lemon Cucumber Water

 

How To Make Cucumber Water:  Add a few slices of cucumber and lemons to filtered water. When choosing lemons and cucumbers it’s best to buy organic. Look for cucumbers that are firm with smooth skin and choose heavy lemons that have firm skin.

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