Healthy Recipes Can be Created Out of Old Standbys

healthy recipe

 

Healthy recipes should be our goal, yet we still have trouble. We all know cooking at home is a healthier choice over choosing the drive-thru or dining out. However, it’s important to remember that recipes are created simply for their texture and flavor, but don’t always take health into consideration. To make it easier for you to cook more healthfully, here are a few tips that you can use on a variety of recipes.

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Use Fat or Oil Substitutes for Healthy Recipes

For many recipes it’s easy to simply reduce the amount of fat or oil used to make cooking easier. Non-stick cookware means you need little or no fat when cooking on the stove top. Greasing baking dishes is often unnecessary as well, but you may have to experiment a little.

For fats and oils used for baking cakes and muffins, you can often substitute them with apple puree. For cookies, aim to replace about ½ the oil with puree. You can even aim for a more healthful impact by using highly nutritious sweet potato puree as a fat and oil substitute.

If a recipe calls for saturated fats like butter or even lard, replace it with vegetable or olive oil. Of course, this won’t always work in recipes that call for creaming of butter. In those cases, you might try margarine or simply reduce the amount of butter.

In baking, you can usually replace 1 egg with 2 egg yolks for the same desired result, but with less cholesterol. Continue reading “Healthy Recipes Can be Created Out of Old Standbys”

Easy Lemon Garlic Jumbo Shrimp Recipe

lemon garlic jumbo shrimp recipe

It doesn’t get much easier than this Lemon Garlic Shrimp Recipe! This versatile main course goes from refrigerator to dinner table in less than 15 minutes. The classic flavors of this dish go with just about any side dish you choose. In addition to the serving suggestions noted here, it also makes a delicious low carb entrée when paired with steamed vegetables or a green side salad.

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Easy Lemon Garlic Jumbo Shrimp Recipe

Prep time: 5 minutes

Cooking time: approximately 6-7 minutes*

Serves: 4

Ingredients

3 T. unsalted butter

1 T. garlic, finely minced

1 lb. Jumbo shrimp (10/15 ct.), peeled, deveined, and tail removed

1 large organic lemon, zest and juice

1 T. ground cumin

Optional:
Salt and pepper, to taste
Fresh parsley leaves, chopped

How to Make My Lemon Garlic Jumbo Shrimp Recipe:

  1. Melt butter in a large skillet over medium heat. Add garlic and sauté for 1-2 minutes, stirring occasionally.
  2. Add shrimp to skillet and cook for 4-5 minutes, stirring occasionally, or until shrimp starts to turn pink.
  3. Add lemon zest, lemon juice, and ground cumin to the skillet and stir to combine thoroughly. Season with salt and black pepper, to taste, and remove from heat.
  4. Spoon shrimp mixture over a bed of cooked quinoa, brown rice, or your favorite gluten-free pasta. Drizzle some pan juices over each serving and garnish with fresh chopped parsley, if desired. Serve immediately and enjoy!

lemon garlic jumbo shrimp recipe

Your Body’s Most Powerful Primal Muscle (You’ve Never Heard Of)

There’s a muscle in your body that is an indicator of the strength and health of your whole body.  It’s been called your body’s most powerful hidden survival muscle.  (Watch the video below to learn more.)

If it’s too tight, under-trained or locked up it can contribute to issues such as:

+Nagging Joint Pain
+Bad Posture
+Trouble Sleeping
+Sluggishness
+High Anxiety
+Digestive Problems
+Weakened Immune System
+Circulatory Issues
+Loss of Sexual-Performance
+Lack of Explosiveness in the Gym

Those are some nasty problems, but when you unlock this muscle there are many amazing health benefits.

I’ve recently started using some of these stretching exercises to help with hip and leg pain, and it’s working. So, I’m sharing what I’m learning with you. Here’s a quick video to get you going.  ~ Sherry 🙂

Quick Tip to Relax Your Tight Hip Flexors

Unlock Your Hip Flexors

I’m an affiliate of this product, but don’t fear, I bought it and am using it myself. I won’t promote anything to you that I don’t feel completely comfortable with or that I don’t personally use. 

Pineapple-Shrimp Stuffed Avocado Recipe

Avocado Recipe

My avocado addiction is real! I don’t know about you, but I could seriously eat avocados every day.  Should I seek help? Idk.  🙂  You’re going to love what I have for you today. This delicious pineapple-stuffed avocado recipe is perfect as a healthy lunch entree or a light dinner – especially on those warm summer days when you don’t want to spend much time in the kitchen! So easy, and so good.  Be sure to check out my other healthy recipes before you leave!

How to Make My Addictive Avocado Recipe

Prep time: 20 minutes
Cooking time: 2-3 minutes
Serves: 4

Ingredients

2 T. extra virgin olive oil
8 oz. Jumbo shrimp, peeled and deveined
2 t. ground cumin
Salt and pepper, to taste
¼ c. fresh lemon juice, divided

2 large avocados
1 c. fresh pineapple, diced
1 T. fresh pineapple juice
1 small red onion, diced
3 T. fresh cilantro, stems removed and chopped

avocado recipe

Directions

  1. Heat olive oil in a medium-sized skillet over medium heat. Pat the shrimp dry with paper towels and add to the hot skillet. Add ground cumin and season with salt and pepper, to taste.
  2. Cook shrimp for approximately 2-3 minutes, stirring frequently. Remove pan from heat and add 2 tablespoons of fresh lemon juice. Stir to combine and transfer to a small bowl. Cover and place in the refrigerator to chill.
  3. Cut avocados in half lengthwise. Remove seed and score the flesh in evenly spaced rows lengthwise and crosswise to create equal-sized chunks. Scoop avocado out of shell and toss with remaining 2 tablespoons of lemon juice to prevent browning. Reserve avocado shells and set aside.
  4. Add avocado, pineapple, pineapple juice, onion, and cilantro to a large non-reactive bowl and stir gently to combine.
  5. Remove chilled shrimp from the refrigerator and chop into equal-size chunks. Fold shrimp into avocado-pineapple mixture. Season with salt and pepper, to taste.
  6. Spoon shrimp mixture into reserved avocado shells and serve your avocado recipe immediately. Enjoy!

Nutritional info (per serving)*
Calories: 316
Protein: 16g
Carbohydrates: 18g
Dietary Fiber: 8g
Fat Total: 22 (saturated fat: 3.1g)

*Nutritional information is from HappyForks.com. It is provided for entertainment purposes only.

 

How Failing at the Gym Helped Me Get Fit – Fitness Walking

Many years ago, before I began fitness walking, I decided to join a local gym. Ha! That lasted about a month.  Working out wasn’t the problem for my lapse, no, I love to exercise (odd, I know.) The problem was getting to the gym.

At the time, I had 2 young kids and a husband in the US Army. Finding someone to watch the kids when he was working or deployed was a hassle, so I just stopped going to the gym. Sound familiar at all? Yep, I totally failed at the gym. You’re probably thinking “excuses, excuses.” Indeed, using my kids as an excuse to bail on working out would be terrible, but I really did want to exercise. So, I found alternatives.

Luckily, there were a lot of workout videos on the market, and I discovered TaeBo and good old Billy Blanks! I found that squeezing in just 30 minutes was not hard if I could do it at home.  However, I also discovered I love getting outside and just walking in my neighborhood, and I could push my toddler in her stroller too!

fitness walking

Now days, one surprise baby and many years later,  I workout at home with various fitness videos that I stream on Amazon, such as “Leslie Sansone’s Walk to the HITS,” which I love by the way, and by walking outside in my neighborhood. I use a fitness tracker to monitor my distance and speed and challenge myself by setting goals and reaching them.

I’m not totally at my goal just yet, but every day brings a new chance to do better, and I try to do just that. You can too.

Walking for fitness is not a new idea for those of us who have made fitness a lifetime goal. If you’re new to the concept of working out at home, start simple with a walking plan. Read on to learn the amazing benefits of walking .  .  . Continue reading “How Failing at the Gym Helped Me Get Fit – Fitness Walking”

The Problem with Processed Foods

The Problem with Processed Foods
The Problem with Processed Foods

If you’re like the majority of people, you’ve had some type of processed food at one time or another. Maybe it was a quick trip through the local fast food restaurant. Or maybe it was a prepackaged dinner when you were in a hurry or just too tired to cook.

Processed foods were once thought to be a healthy alternative. The manufacturers still claim they are healthy, siting claims like low fat, low carb, vitamin fortified, no trans-fat, contains omega-3s. These foods are actually what are making a lot of people fat, sick and unhealthy instead.

Coronary heart disease, diabetes, stroke and cancer – four of the top ten chronic diseases that kill most of us have all been linked to processed food consumption.

According to the Nurses’ Health Study, Nurses’ Health Study II, and the Health Professionals Follow-up Study, the largest, most extensive studies ever conducted on health and nutrition, the foods that contributed the most to weight gain are French fries, potato chips, sugar-sweetened drinks, red meats and processed meats, sweets and desserts, refined grains, fried foods, 100-percent fruit juice, and butter (these results were published in June 2011 in the New England Journal of Medicine).

Some of the problems with processed food include: Continue reading “The Problem with Processed Foods”

Chicken Fajita Wraps with Creamy Cilantro-Lime Sauce

Chicken Fajita Wraps

Here’s a creative way to use pre-cooked rotisserie chicken for a quick and flavorful weeknight meal.

For best results, prepare the cilantro-lime sauce the night before so the flavors have a chance to thoroughly blend. You can also prepare the fajita seasoning in larger batches and store in an airtight container for later use. Planning ahead will save you even more time on those busy nights you want to get dinner on the table as quickly as possible.

Prep time: 15 minutes
Cooking time: 15 minutes
Serves 4-6

Chicken Fajita Wraps

Ingredients:

Homemade Fajita Seasoning:

3 T. chili powder
1½ T. smoked paprika
2 t. onion powder
2 t. garlic powder
2 t. ground cumin
½ t. cayenne pepper
1 t. dried oregano
2 t. sea salt

Cilantro-Lime Sauce:

1 c. plain, full-fat Greek yogurt
1 T. homemade fajita seasoning
1 clove garlic, peeled and finely minced
2 T. fresh cilantro, finely chopped
2 T. fresh lime juice
Salt and pepper, to taste Continue reading “Chicken Fajita Wraps with Creamy Cilantro-Lime Sauce”

Junk Foods That Contribute To Poor Health

french fries are unhealthy

According to the Centers For Disease Control, almost 900,000 Americans die prematurely every year from lifestyle diseases, which include heart disease, stroke, and cancer and 20% to 40% of these deaths are preventable. More often than not, it is lifestyle choices that dictate these conditions.

The World Health Organization reports that lifestyle diseases account for a staggering 70% of all deaths, and that more than ever before diet and lack of physical activity is driving these numbers.

Note: In a perfect world, you would avoid these foods all of the time. However, given that the point of this blog is to introduce “health living” ideas that real people can actually implement, I advise remembering moderation. We hear that all the time, everything in moderation. I love a nice chicken wing and a diet coke now and then, but not on a regular basis. However, if your current health situation is such that you absolutely cannot eat any of these foods, then do not eat them. Period. Your health is more important than a brief moment with a doughnut. ~ Best wishes, Sherry

In most cases, all of these debilitating and deadly lifestyle diseases and their consequences can be avoided. The choices you make today can create a level of health and well-being that steers you away from disease and toward a long and healthy life.

You know the drill right? Junk foods are bad blah blah blah, but what happens if you know that they are bad without directly knowing what is classified as junk food?

Without a doubt, you are consuming something that is considered junk food without even realizing it. Though reading labels is a great place to start, sneaky manufacturers will find ways to hide behind complex sounding ingredient names, effectively leaving you in the dark.

Consider the following your “do not touch” list of foods if you wish to avoid premature death and enjoy great health in your old age. Continue reading “Junk Foods That Contribute To Poor Health”

Top Foods that Support Bone Health

eat dairy food for bone health

It seems like everywhere you look, there is new information on food that supports bone health. Why is there such an emphasis on bone health and what are the foods that you can eat to build strong bones?

My mother is dealing with painful health issues now because of her very fragile spine. She’s recently found that she has several small fractures in her back, and she’s in a lot of pain every day.  Most likely,  if she had known more about prevention, she may not be in the condition she is now. Hopefully, if you’re reading this, you may learn enough to get you going toward stronger bones as you age. Don’t let yourself become weak if you can take some easy steps to prevent it.

Why is Bone Density Important?
Bone density may be the only factor that determines whether a minor fall results in a fracture or just a few scrapes and bruises. As people age, the risk of death with fracture goes up, this is because of a very common condition known as osteoporosis, a condition where brittle bones are so vulnerable they easily break. Women suffer from this condition at a higher rate than men do.
Surprisingly, one study found elderly who suffered at least one fracture had an increased risk of mortality. This increased risk of mortality was as much as 25% higher in the first year after the fall than their counterparts who had no fall.

Bone density declines naturally with age, and this is why diet is important and medical and supplemental intervention maybe needed to prevent osteoporosis.

What helps?
There are two elements that go into building strong bones.  Exercise and food. These are the two contributing factors for every health concern ever known to man. Well, maybe not every health concern, but they are pretty significant, and they play a big part in your bone health too.

Exercise helps support bone health
Exercise helps support bone health

A study conducted by the University of New Mexico found that elderly patients could build bone mineral density with exercise. Moderate and vigorous resistance training resulted in both increases in bone density as well as increases in their lean body mass. Continue reading “Top Foods that Support Bone Health”

Bone-In Pork Chops with Creamy Mushroom Sauce Recipe

These rustic pork chops are packed with tons of flavor, and they are so quick and easy to prepare. This easy, 30 minute meal recipe is sure to become a new go-to family favorite!

For best results, allow your pork chops and dairy ingredients to set at room temperature for 30 minutes or so before you begin cooking. Cooking meat right out of the refrigerator will take longer and your results will not be as consistent. Adding chilled dairy products to hot sauces can cause them to curdle. Continue reading “Bone-In Pork Chops with Creamy Mushroom Sauce Recipe”