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Citrus & Avocado Salad

When we were growing up, our health-conscious mom gave us some form of citrus fruit nearly every day, especially in the winter, since that’s when citrus is in season and when she thought we could use an additional boost of vitamin C to keep the cold and flu away.  Often she’d serve half a grapefruit at breakfast and we’d scoop out each section of the inside with a spoon.  If she didn’t serve us citrus fruit at lunch or breakfast, our mom would surely add it to our nightly appetizer salad. 🙂 As much as we appreciated all the healthy food she fed us as kids, now as registered dietitians we truly appreciate it!  We’re always whipping up dishes inspired by our Mom, and this Citrus and Avocado Salad is no exception.  Rock on Mom! 🙂

 

Looking for more healthy salad recipes? Here are a few to try!

Crunchy Zesty Cucumber Cantaloup

Watermelon Mint Detox Salad

Veggie Bean Salad with Dijon Vinaigrette 

Spinach Berry Balsamic Glazed Chicken Salad with Raspberry Chia Vinaigrette

Whether the middle of summer or the thick of winter, what better than a bright citrus filled salad to brighten your day, while flooding your body with immune boosting vitamin C?   The sweet citrus fruit paired with the creamy avocado adds the perfect balance of sweet flavor with the creamy texture from the avocado, whose good-for-you-fat acts as a nutrient booster and enhances the absorption of fat soluble vitamins like carotenoids in citrus fruit.   Pair this salad with grilled chicken or fish for a delish lunch or dinner!  One of the best parts about this salad?  Use whatever citrus fruit you have in the house—or choose your favorite—or combine them all!

Makes 4 servings

Ingredients

Salad

3  citrus fruit*

1/2 avocado

2 cups of lettuce, chopped**

*use your favorite; try something new—any sweet citrus fruit will work. We used blood orange, tangelo, clementines (or mandarins).

**we used a mix of spring greens and romaine this time, but we think butter lettuce would be a nice addition.

Dressing

1/4 cup fresh squeezed orange juice*

1 1/2 TBSP extra virgin olive oil

1 large garlic clove, finely minced or grated

a pinch of both salt & pepper

*we used fresh squeezed navel orange juice (we originally bought every variety of citrus we could find 😉 so we figured we’d use fresh squeezed, bottled 100% orange juice works as well)

Directions

  1. First, prepare the dressing to give your ingredients time to mingle before pouring over the salad. Start by  mixing all of the dressing ingredients together in a small jar or dressing container and shake well. Set aside.
  1. Slice citrus and remove the peels and as much of the pith as possible. We sliced from the top down into thin slices. Once the peel is removed, gently pull the slices apart to make them bite size.
  1. Dice the avocado.
  1. Assemble the salad, and then divide into 4 equal portions.
  1. Drizzle a tablespoon of dressing over one serving and enjoy!

Serve with a side of your favorite fish, chicken or bean dish for a delish lunch or dinner!

89 Calories, 4g carbs, 1 g fat, 2g protein, 3 mg sodium, 3 g fiber

Citrus & Avocado Salad
 
Author:
Ingredients
  • 3 sections of citrus fruit*
  • ½ avocado
  • 2 cups of lettuce, chopped**
  • ¼ cup fresh squeezed orange juice***
  • 1½ TBSP extra virgin olive oil
  • 1 large garlic clove, finely minced or grated
  • a pinch of both salt & pepper
Instructions
  1. First, prepare the dressing to give your ingredients time to mingle before pouring over the salad. Start by mixing all of the dressing ingredients together in a small jar or dressing container and shake well. Set aside.
  2. Slice citrus and remove the peels and as much of the pith as possible. We sliced from the top down into thin slices. Once the peel is removed, gently pull the slices apart to make them bite size.
  3. Dice the avocado.
  4. Assemble the salad, and then divide into 4 equal portions.
  5. Drizzle a tablespoon of dressing over one serving and enjoy!
Notes
*use your favorite; try something new—any sweet citrus fruit will work. We used blood orange, tangelo, clementines (or mandarins).
**we used a mix of spring greens and romaine this time, but we think butter lettuce would be a nice addition.
***we used fresh squeezed navel orange juice (we originally bought every variety of citrus we could find 😉 so we figured we’d use fresh squeezed, bottled 100% orange juice works as well)
Nutrition Information
Serving size: 4 Calories: 89 Fat: 4g Saturated fat: 1g Sodium: 3mg Fiber: 3g Protein: 2g

Peaches & Cream Pop

Oh my! We are so excited to share these lil’ dreamsicles with you!  If it’s your first time stopping by our site, we know what you’re probably thinking –that since were registered dietitians and personal trainers and since we eat a healthy diet, exercise and love veggies that we automatically must just not like sweets. Ha! If only!

 

The truth is we like all sweets and we simply love chocolate— and frozen desserts. In fact, we joke about being single-handedly (or double 😉 ) responsible for putting a frozen yogurt shop out of business when we were in high school and our friend worked at the shop and hooked us up with free frozen yogurt. We practically lived there!

 

The days of free, healthy fro-yo are long gone, but luckily, we’ve created our own pretty delicious, waistline-friendly frozen desserts that we can eat and get in the very comfort of our own home! We started with some refreshing numbers like our Homemade Strawberry Fro-yo , Skinny Strawberry Mint Ice Cream, Dark Chocolate Banana Ice Cream , and this Chocolate Peanut Butter Banana Ice Cream ? And those just got us excited to make more!

 

Peaches and cream pop pic

Curious what gets weight loss hopefuls who have a sweet tooth into trouble?

It’s portion control!  Think about it like this: Even if we all had a very rich-and creamy decadent bite of Fudgey Cake every night, weight loss is still very possible.  However, when that bite suddenly becomes a large slice or two of cake, the calories add up so much that they result in weight gain…

So, other than the fact that these pops are naturally low in calories—they are also portion-controlled, so it’s a win-win! And the best win? They taste creamy, rich and delicious!

Peaches & Cream Pop

Cool down in the dog days of summer with this Peaches and Cream Pop! This dreamsicle takes a healthy spin on an old-time favorite, with Greek yogurt instead of whipped cream. You’ll sneak in the creaminess and some protein with your treat as well—but minus the fat and calories! How peachy! 🙂

 

Makes 2 pops

Ingredients

½ cup plain Greek yogurt

1 tsp vanilla

¼ cup chopped frozen peaches

2 tsp honey

 

Directions

1. Scoop the yogurt into a bowl and add in the vanilla and honey and peaches and, mix until evenly distributed.*

2.  Using a spatula, scrape the mixture into popsicle molds, put a stick in the top. Place in the freezer for about an hour and a half.  How peachy! Enjoy!

*If you don’t like chunks in your pops, then put the mixture in the blender to reach a smooth consistency then pour them into the molds!

 

Nutrition Facts (per 1 pop)

Calories: 90

Carbohydrates: 10 g

Fat: 3 g

Saturated Fat: 2 g

Cholesterol: 8 mg

Protein: 5 g

Sodium: 20 mg

Sugar: 9 g

Fiber: 0 g

35% RDA vitamin C

Peaches & Cream Pop
 
Author:
Recipe type: Snack
Ingredients
  • ½ cup plain Greek yogurt
  • 1 tsp vanilla
  • ¼ cup chopped frozen peaches
  • 2 tsp honey
Instructions
  1. Scoop out the Greek yogurt into a separate bowl and add in the vanilla and honey and peaches and mix until evenly distributed.*
  2. Using a spatula, scrape the mixture into popsicle molds, put a stick in the top. Place in the freezer for about an hour and a half. How peachy! Enjoy!
  3. *If you don’t like chunks in your pops, then put the mixture in the blender to reach a smooth consistency then pour them into the molds!
Nutrition Information
Serving size: 1 pop Calories: 90 Fat: 3 g Saturated fat: 2 g Carbohydrates: 10 g Sugar: 9 g Sodium: 20 mg Fiber: 0 g Protein: 5 g Cholesterol: 8 mg

Strawberry Salsa – and a Tip to Get Less Sugar

Being registered dietitians, personal trainers and weight loss experts, one of our favorite things about the summer months is how the changes that accompany the season contribute to weight loss success. Of course, we all have no choice but to walk around with less clothing on—and that alone helps with the motivation factor…

Strawberry Salsa

But one of the best things about summer and how it aids weight loss is all of the fresh fruits (and veggies) that contribute to our efforts! How? They prevent us from overeating sugar! Sure, they’re low in calories, high in water (for energy) and fiber (so they help to fill us up and prevent overeating) and keep us lean.

But the real key is that fresh fruits are a healthy way to provide the brain with energy so you don’t crave a quick pick-me up (think sugar!) They provide sweet satisfaction for the taste buds and satisfy the body and brain—and when we have our clients include fruit in their meal plans they don’t crave sugar as they once did! It’s awesome and so rewarding! (So this means that any time that you get a sweet tooth craving, first try to conquer it with a piece of your favorite fruit—or in a recipe like this salsa below :).)

One of our favorite fruits is strawberries! So delish, low in calories and packed with phytonutrients, they also are an excellent source of Vitamin C, so they make the perfect sweet treat!

Here are a few more sweet treat recipes that we created which have helped our clients to shed pounds: (They eat them and eat less sugar! Give them a try!)

Strawberry Lime Sherbet

Skinny Homemade Strawberry – Mint “Ice Cream”

Strawberry Banana Breakfast Cookies

Vanilla Pine-ana Strawberry Smoothie

 

So why wait, dig in to these yummy red goodies right now with this simple strawberry salsa!

Strawberry Salsa

Serves: 4

 

Ingredients

2 cups kiwi – peeled and diced

3 cups fresh strawberries, diced

1 tbsp lime juice

1 green onion, chopped

2 tbsp chopped fresh cilantro

1 pinch salt

 

Directions

  1. Combine all ingredients into a medium sized mixing bowl.
  2. Serve over your favorite fish or chicken, as a side dish or with pita chips and Enjoy!!

 

Nutrition Facts: 97 calories, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 4 mg sodium, 24 g carbs, 5 g fiber, 14 g sugar, 2 g protein

 

Strawberry Salsa
 
Author:
Serves: 4
Ingredients
  • 2 cups kiwi – peeled and diced
  • 3 cups fresh strawberries, dice
  • 1 tbsp lime juice
  • 1 green onion, chopped
  • 2 tbsp chopped fresh cilantro
  • 1 pinch salt
Instructions
  1. Combine all ingredients into a medium sized mixing bowl.
  2. Serve over your favorite fish or chicken, as a side dish or with pita chips and Enjoy!!
Nutrition Information
Calories: 97 Fat: 1 g Saturated fat: 0 g Carbohydrates: 24 g Sugar: 14 g Sodium: 4 mg Fiber: 5 g Protein: 2 g Cholesterol: 0 mg

 

Hamstring Pull-In/Hamstring Curl

Do you love tight, toned thighs, hips and glutes but not the lunges and squats that bring them to you? Great news! Say hello to that toned bootay and beyond with this exercise! Known as the Hamstring Pull-In or Hamstring Curl, this is a great way to get your toned butt and upper legs up to snuff!

Hamstring Pull-In Vertical

To do this exercise, follow these steps:

 

1. Lie face up with arms extended down by your sides, flat on the ground. Secure your heels into the TRX cradles or other piece of similar equipment you may have. (As an alternative you can use a ball, like you use for ab exercises by placing the ball under your heels.)
2. Keep your abs tight as you slowly lift your hips off the ground in a controlled motion.

 

3. Pull your knees towards you until they are bent to about a 90-degree angle. (If you are using a ball under your feet, use your heels to pull the ball toward your butt. The positioning of your body should be the same as for the TRX equipment.)

 

4. Slowly extend legs back to the step 2 position. This is one rep. Continue for 20 reps total. As you get stronger, do two sets, then three.

 

Get a sexy and sleek body with this workout this summer!

 

Hamstring Pull-In+Hamstring Curl