Yoga is awesome because every couple of weeks I will be surprised about something else that has improved about my body. Awhile back one of these discoveries took the form of the cellulite on my thighs disappearing.
The science behind it? When your lymphatic system doesn’t drain all of the excess fluids and waste products that it is supposed to, some of them collect in your fat cells that lie just under your skin, which causes them to protrude through the connective tissue between them and your skin, causing the orange peel effect.
How do inversions help? When your legs are above your head, gravity helps lymph flow through more easily to drain the toxins and excess fluids from them. Try adding a shoulder stand to your regular fitness routine, and let me know if you see a difference!
Holy Breakfast!! These waffles are really a treat, but are also really simple and use only clean ingredients. They’re also high protein, with 200 calories and 20 grams of protein in each waffle. Adding 1/4 cup blueberries and the almond butter-agave syrup makes them taste especially indulgent and rounds out the meal nicely, totaling 320 calories and 26 grams of protein. If you have strawberries or raspberries instead of blueberries, I would add a teaspoon or two of cocoa powder to the syrup to make a clean eating version of waffles with nutella and berries. YUM!
Makes three waffles (while I would stick to one as a serving, these work wonderfully for a super fast breakfast if you freeze them and then stick them in the toaster!)
1/4 cup wheat flour
1/4 cup white flour
2 scoops lean protein powder ( or about a half of a cup. I used almond vanilla designer whey)
2 egg whites
1/2 T oil
cup milk of choice
1/2 t salt
1/2 t vanilla extract
1/2 t baking powder
3 T stevia
Just stir together and then stick in your waffle iron and enjoy!
Almond butter-agave syrup:
Makes three servings, 100 calories and 5 grams of protein each. Combine the following:
Having zucchini, red peppers, artichoke hearts, and feta in the house has inspired me to make a lot of Mediterranean dishes lately. This dish incorporates those ingredients into a pile of crispy, cheesy, gooey goodness, but its still packed with veggies, super healthy, and relatively light- 380 calories, 36 grams of protein, and 13 grams of fiber per serving). You can also sub the veggies and cheeses for whatever you have in the house-but I would recommend sticking with the cottage cheese because it bulks it up and adds protein, and neufchatel cheese (1/3 less fat cream cheese) because it makes the dish super creamy.
Serves 3 (I know this is a weird number, but I generally cook to feed myself and my boyfriend, who eats about twice what a normal person does. If you’re not very hungry, 1/4 would probably do just fine)
8 oz chicken
1 red bell pepper, diced
1/2 zucchini, diced
1 roma or medium tomato, diced
2 servings whole wheat or “plus” pasta (I used thin spaghetti to get a crispiness, but penne or rottini would work fine too)
1 oz neufchatel cheese
1/2 cup cottage cheese
5 oz bag spinach
2 canned artichoke hearts
a couple of fresh basil leaves, chopped
3 cloves garlic, minced
1/4 cup feta
cup pasta sauce (look for one with low sugar and salt)
1/4 cup mozzarella
italian spices (basil, oregano, thyme, rosemary…whatever you have)
preheat your oven to 375. coat a large skillet with nonstick spray and heat to medium
dice up chicken and throw in the skillet with dried spices
wait until golden on one side and flip, add red pepper
wait about 4 minutes and then add zucchini
wait until the zucchini is slightly browned, turn heat to low
add in neufchatel and cottage cheese, and pasta sauce, blend through dish
add garlic, tomato, basil, artichoke hearts, and spinach turn off the burner
transfer to a baking dish and bake on 375 for 15 minutes
sprinkle the mozzarella cheese on top and bake for another 5 minutes. ENJOY!
I’ll admit, I was skeptical about adding kale to my smoothies, but this smoothie is really delicious- it tastes like green apple candy! And it is super filling with 4 grams of fiber and 26 grams of protein, but only 240 calories. You could also add a tablespoon or two of flax seeds to up the fiber and healthy fat content. I’ve also seen similar smoothie recipes with banana and mango added, which I’m sure would be delicious too!
Chocolate Peanut Butter Cheesecake Cups: clean eating and high protein!
These are honestly the most delicious clean eating dessert I have concocted to date, and at 185 calories and 11 grams of protein, they’re healthy and portable enough that you could use them as a post workout!! I made them for my friends and they had no idea they were healthy, because they honestly taste like an indulgent dessert.
3/4 cup cottage cheese
2/3 cup nonfat plain greek yogurt
4 oz cream cheese
1/4 cup creamy peanut butter
1 T flour
1/4 cup agave nectar (you can sub in stevia here to save 20 calories per serving)
scoop (or about 1/4 cup) protein powder ( I used almond flavored designer whey, but vanilla or chocolate would probably work fine too!)
1 oz semisweet chocolate
1/2 cup cashews
2 T agave nectar
Preheat oven to 325 degrees, grease a muffin pan
combine crust ingredients in food processor until sticky. Press into the bottom of a muffin pan
combine all filling ingredients EXCEPT FOR EGGS in the food processor and blend until smooth.
now add the eggs and give it a few pulses
pour filling evenly into muffin pan
use a cheese grater to grate the dark chocolate and distribute evenly over the cheesecakes.
bake for 12-15 minutes or until the edges are slightly golden, but the middle is still wobbly. Let set in the freezer for at least 1 hour, and then refrigerate.
THE BEST healthy cheesecake recipe- 150 calories, 9 grams protein
After many attempts at striking an Oodisha balance between delicious and healthy cheesecake, I’ve finally concocted the perfect recipe! It is absolutely delicious to the point where my boyfriend devours them, but also very healthy, using only “clean ingredients” with 9 grams of protein and 150 calories each! It’s also gluten free as long as you use protein powder without gluten. You have to try it!
3/4 cup nonfat cottage cheese
2/3 cup nonfat plain yogurt
6 oz light cream cheese/ neufchatel cheese
2 T sugar (or truvia if you want to lighten it up)
1 scoop EAS vanilla protein powder (or about 1/2 of a serving of whatever brand you use)
1/4 tsp salt
2 eggs (or 4 egg whites to cut down on fat- I can’t guarantee it will taste as good though!)
1/2 cup berries of your choice
½ cup cashews
7 medjool dates (pitted)
1 scoop EAS vanilla protein powder (see above)
1 T nonfat greek yogurt
Preheat oven to 325 degrees
blend crust ingredients in a food processor until they make a crumbly mixture- try not to overblend!
Press crust ingredients into a pie tin, or cupcake tin to make mini cheesecakes (makes 12 mini cheesecakes)
blend filling ingredients except eggs and berries in food processor until smooth. Add the eggs and pulse a few times- do not overblend!
pour filling on top of crust
drop berries on top of filling
bake for 20-25 minutes (the fork test does not work here! don’t overbake them…the filling should still be mushy)
refrigerate for a couple of hours or enjoy right away!
Roasted Yam and Chipotle Black Bean- Collard Green Wrap
Thanks to Sylvia Fountaine, feasting at home blog (feastingathome.com) January-17-2013
A flavorful gluten-free, vegan wrap, made with collard greens.
Directions and Ingredients:
4 large collard green leaves, de-stemed, blanched. 1 large Yam- peeled, diced, drizzled with olive oil, pinch salt, pepper and cumin seeds (optional) and roasted in a 425 F oven until tender and crispy, about 25 minutes.
1 C baked, smoked or seared tofu (or chicken or beef)
1 1/2 C cooked black beans seasoned with: 1/4 tsp Chipotle 1/2 tsp cinnamon 1/4 tsp salt 1/2 tsp maple or agave
1 Avocado, sliced Cilantro springs
Chipotle Lime Vinaigrette: 2 T lime 2 T olive oil pinch salt 1/4 tsp chipotle powder
Prep time: 15 min Total time: 25 min Yield: 4 wraps
A succinct documentary explaining Mayor Bloomberg’s proposed NYC soda ban. And while not the perfect solution — or the only solution, for that matter — it’s definitely a step in the right direction.
Full disclosure: I am in complete support of this and similar bans being instituted across the country. Because let’s be honest, nobody needs a 54 oz. cup of soda at the movies or a 24 oz. cup of lemonade over a meal. And like the narrator so aptly points out, if you really want that much soda or your choice sugary beverage, you can still have it (you’ll just need to buy two cups, instead of one) — in other words, this is not infringing on anyone’s civil liberties. Really what this ban accomplishes is making people realize and confront how much of a sugary beverage they are consuming, and hopefully helps them to reflect on how unhealthy of a habit that is.
totally agreed. No one needs 54 oz of high fructose corn syrup, but if you really want it, you can still get it, so no one’s rights are being infringed upon. It will just become a bit more of a conscious decision if you have to buy three cups.