Seriously delicious 3 minute lunch

No matter where I go I constantly hear people saying, "I just wish I had time to make healthy food. It just takes too long to prepare healthy foods." Well guess what.... I doesn't have to! We live in an amazing society where we can purchase healthy foods that require little or no preparation. My simple 3 minute cod salad is healthy, inexpensive, and super quick to prepare. One of the short cuts is buying products that help you help yourself.

I sautéed the peppers and onions in a non-stick pan. Squirted a good bit of sriracha hot sauce (spicy baby... and found in any grocery store!) while they were cooking. In another pan I sautéed my fish with Mrs. Dash garlic blend no more than 2 min per side for the thin, flaky cod. While those 2 were cooking I plated my arugula, then added 1 cup of the peppers and onions, the fish fillets and lastly another squirt of the hot sauce in a zig zag over my fish and salad and a few dots on my plate to make my lunch look like it came from a 5 star restaurant.

This salad would be great for dinner since it is carb free. Add quinoa or steamed brown rice for your lunch portion. Enjoy!

Check it out:

Headed out of town

Welcome to winter. Heavy coats, turtleneck sweaters, sweatpants and big, fluffy comfy robes. This is the bikini enthusiasts enemy. Why you ask? Because of the mentality of the way I live, cook, exercise, eat is all based on picturing myself the way I like to be which happens to be in a bikini. I put on my favorite red one from Old Navy the other day anticipating my first you tube on screen video debut. But you know what? I was too cold even in my own kitchen. So the red one came off and back on came my big, comfy, off white enormous robe. But today, today is a different story. I really will be in my bikini in only a few hours. One of the things I pride myself on is preparation. I'm not the most organized person but I am certainly one of the most prepared. So what did I pack for my journey to where to sun does shine? Are you ready for this? Here goes:
To eat on the plane I packed roasted chick peas (recipe below), my protein pancakes, apples, almonds (with single serving baggies to help me with portion control), my favorite ginger tea (Thank you Jen!!!), my newest version of shelf stable protein bars (holy smokes I wish I wrote that recipe down but I will recall it to the best if my ability for my wonderful readers). I realize that no matter where I travel I cannot stand to rely on others for my nourishment. I know I can find healthy choices most places but why pay the extra money and spend valuable time in line feeling like a heard of cattle.

Alaina's Amazing Black Bean Hummus

Recently I was treated to a good meal at a new restaurant called Cask N Flagon in Marshfield, MA. I ordered the house salad with grilled shrimp. The salad was nothing to write home about (mostly iceberg lettuce with some cut up carrots. I told them to hold the croutons). But the grilled shrimp on top was fabulous. It was very lightly seasoned and grilled to perfection. However, my palate was moistened and prepared with the Cask N Flagon black bean hummus appetizer plate (which was to be shared by the table by I definitely dominated). Pita chips, pulled pork (which was far too sweet but ridiculously addicting) pico de gallo and guacamole accompanied their version of black bean hummus. I enjoyed their version of my favorite beans combining with my favorite dip....hummus. BUT, I knew theirs was loaded with too much salt (I could taste it.) and most likely too much fat also. So today when my snack urge hit me like a hammer I immediately began preparing my power version of their dip.

Tahini is a power food full of protein and high in both Omega-3 and Omega-6. I use it as both a spread for sandwiches and an ingredient in my hummus. And my addition of fat free cottage cheese adds even more protein while keeping the sugars (carbs) low. You can also use 1/3 cup plain fat free Greek yogurt if you don't like the texture of cottage cheese or if your kids will examine your black bean hummus and have the nerve to ask about the little white dots in it.... Just say "oh honey those are extra muscle pellets sent here from the planet Krypton to help you grow bigger muscles!".

Here is my protein packed power version of black bean hummus:
1 can black beans (drained and rinsed but save some of the liquid for later)
1/3 Cup fat free cottage cheese
2 Tablespoons Tahini
1 Tablespoon lemon juice
1 Tablespoon Garlic or a few cloves if you are using fresh
Sea salt to taste
Fresh pepper to taste
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Directions:
Put beans and all other ingredients in blender or food processor and pulse until smooth and well combined. Add reserved black bean liquid if your hummus is too thick. Use as a dip with fresh veggies or pita points (use pizza cutter to cut up wheat tortillas or wheat pitas, spray with olive oil and bake 400* until crispy.). A word of caution..... This is so good and addicting. My kids loved it too. They dipped pretzels and celery in their black bean hummus.

Relax

Please Relax

Relax is a word in the English language that can easily be lost in the lives of busy Moms. Relaxing is something that is brand new to me but a welcomed change in my busy life with 3 young, active, growing children. Today I was treated with a gift certificate of a massage to a wonderful day spa and had the pleasure  to meet and be massaged by a woman who truly has the gift of touch. 

A full body massage is definitely an elaborate, expensive way to spend an hour. However, I believe allowing yourself to feel and become completely, fully relaxed is an important part of full body health. Kelly from Body Benefits Day Spa in Milton, MA used scented oils, hot stones and her bare hands to take me to that very wonderful, truly important state of mind and body: complete relaxation. Dimming the lights, softening the music and the flicker of candlelight may help to relax you at the end of a long day but having someone massage the stress of daily life away is truly a gift. 

All of us need to take some time to relax each and every day. Your busy life style may only allow for a few extra deep breaths upon waking each morning and before retiring to sleep each evening. But make that time for yourself. Take care of yourself by incorporating relaxation into your daily regimen. And if it is in your budget to add a full body massage every now and then I highly recommend such a luxury (and Kelly!). 

Take care of yourself. Love fully. Smile and laugh often. Eat clean, whole foods. Exercise and relax each and every day....you are worth it!

Putting my feet up after a long beach run: January 1, 2013

Breakfast Like Royalty!

I love a good, hearty, filling, healthy breakfast and thankfully my kids are the same way. We start each and every day with a smorgasbord of foods. My favorite sweet way to start the day is with my protein pancakes. They are super healthy and super fast to make.
Directions:
1/4 C Bobs high fiber hot cereal (or 1/3 C quick oats if you can't find Bobs)
3 egg whites
1 Tablespoon cinnamon or less if you don't love cinnamon like I do
1/2 smashed ripe banana
Mix all ingredients well. Warm a nonstick pan (or spray a pan with non stick spray) and spoon out little pancakes on pan. I like mine the size of a deck of cards or smaller. Cook for a few min (2-3) on each side until done all the way through. While these are cooking I get my Greek yogurt and mix it with 1/2 cup wild blueberries and more cinnamon (I told you I love cinnamon!). I dip my pancakes into my yogurt mixture for a healthy, filling, extra yummy way to start the day! Tell me what you think after you make these!

CAFFEINE

This is a fun fact about me...I only recently (during the last 2 years) began drinking wine, coffee and tea. Wine is a post for another time. But coffee and tea have changed my life and I am positive they have also played a part in getting me into my best physical shape.

Christmas just ended and I was lucky enough to have an absolutely fabulous date! Oh my goodness! Well, we went dutch at Legal Sea Foods. We shared the Ahi tuna appetizer with extra wassabi and I had the salmon (shocker!) with steamed broccoli. My date had the halibut with steamed broccoli (cheese on the side which was not even touched). Then when the server came by with the dessert menu we perused it but decided to walk around the mall instead. If our desire to have something sweet was still there we would enjoy at a later time. It was during our after dinner mall stroll that I talked my gorgeous date into entering the Teavana store with me. Tea is one of my favorite things but my date had never had Teavana tea and thought that all tea was "gross". But one sip of the wonderfully warm samples changed her mind instantly. My date was my beautiful, sweet, smart older sister, Melissa and she was a changed woman! We proceeded to have an hour long conversation about tea with the workers in Teavana. I love tea because it warms me on cold nights, cools me on hot afternoons, peps me up and satisfies my sweet tooth. I was so excited to be able to share this new found healthy addiction of mine with my sister who now has the addiction in full swing. She bought the tea maker and a plethora of new morning and evening teas and agreed that strategically drinking tea could help curb her sweet tooth. We got the sweet Teavana tea makers to make us a cup of Caramel SeaSalt and Melissa immediately exclaimed that it could work for her instead of dessert. Well there you go. Tea can save you 300-500 or more calories! That was an herbal tea. I like to drink Mate or black teas in the morning to give me some caffeine. But as the ever informative Teavana workers stated, our bodies treat the caffeine in tea differently than the caffeine found in coffee. My wonderful Mom is allergic to caffeine in coffee...makes her stay up like FOREVER but she can drink tea so that is definite proof that (at least some) bodies use the caffeine differently.  

So at 2:15 when my kids come home from school and now during the same time during Christmas break I have my tea break while they have a humongous, healthy snack. I often have my mid afternoon snack with them usually consisting of an apple and almond butter or blueberries and Greek yogurt. My sister could not believe the tea she tasted was absolutely calorie free. Tea: a wonderful way to add spice to your life, decrease your sweet tooth, curb your hunger, give your body antioxidants it needs and relax! Enjoy a morning, afternoon and evening cup....its on sale right NOW at Teavana and online at 

Teavana.com (some of my very favorite flavors are 75% off!!!!! Message me if you need help or advice about ordering. It is pricey but worth it and most can be re-brewed!).

I realize this picture has nothing to do with tea to the average onlooker. But I had just finished a fabulous cup of tea when I found these fabulous red shoes while out with my sweet Annika! For some crazy reason my sister and I didnt take any pictures during our date. Probably because it felt good not to worry about anything and probably also because between the 2 of us we have 6 kids and are always taking pictures of them.

Order your super flavorful tea at Teavana.com 

Yummy, Fast and Healthy Turkey Burgers

Ahhhh, lunch! While breakfast is my very favorite meal of the day lunch comes in a close second. On the menu today is 99% lean scallion turkey burgers. Again I have turned to my local Trader Joes for my lean ground turkey. It takes me about 22 minutes to get to the closest Traders but once I'm there it's worth every minute in the car! As you know by now I like to prepare my own foods and create my own recipes of my favorite restaurant and store bought foods. I challenge any restaurant with this recipe! Yes, it's THAT good! But it is spicy so my 3 sweet kiddo testers are out of a job with this one.
Healthy, Spicy Turkey Burger Recipe:
1 lb extra lean ground turkey (99% lean!)
2 eggs
5 scallions finely chopped (use the whole thing except the roots part)
2 T ground flaxseed
2 T wheat germ
2 T Parmesan cheese grated
1 T Italian seasoning
1 T Fresh Horseradish (Trader Joe's is VERY potent!)
1 t Mexican style chili powder

Freshly ground pepper (to taste)
Directions:
Mix everything well. Form into patties any size you want. I make mine the size of a piece of bread so it fits nicely on toast. Cook on a pan that has been sprayed with non stick spray. Cook about 3-5 min on each side (depends on size and thickness of your meat of course). Place on top of a piece of toast and some spinach or lettuce. I used some fresh horseradish to add another zing. Yummy! Enjoy and tell me what you think! I could just eat these all day!