A few healthy creations to start off the NEW YEAR 2014!!
 I will be returning this year posting new healthy recipes for all meal times including juice recipes! Here's to a new healthier version of you! Cheers.........stay tuned for recipes :)

Grilled Chicken Wrap with Champagne Mustard

Sesame Glazed Salmon Salad

 

 

Grilled Shrimp with sauteed leeks, shiitakes on Polenta Cakes

Costa Rican Breakfast (black beans, corn tortilla, scrambled eggs with tomato & sliced avo)

Reflections: Getting Back

        Getting Back

      Wow! I can not believe May was the last time I posted. It seems like just yesterday. Time definitely flies as we get older, have families, jobs, commitments, etc. and so it's important to remember how crucial it is to take care of ourselves so that we may be able to care for others. Many of you may know that I recently lost someone very near and dear to my heart and I know all too well how we can fall into bad habits and back into old ones! Sometimes we don't realize just how long we have been in a funk until the clouds have parted. I have vowed to myself, my family and in the memory of my dear grandmother to make sure I get back on track and stay there. To live a healthy life so that I may be here with my family and children as long as possible! Will I trip and "fall off" from time to time? Sure! Who doesn't? The important thing is to remember to get back up and forge on. Without guilt.
        I will continue to post great family-friendly healthy recipes, info on exercise and well-being. Our mental health, spiritual balance and outlook on life are just as vital to our overall health as is great nutrition and exercise! I'll post updates about my journey to "get back on track" as well as encourage you on your own journey to healthy living. My mind has been overwhelmed and clouded with the death of my grandmother. I've been tired. I've been stressed and worst of all have had the "I don't really care attitude." My diet has consisted of the not-so-good for you, from fried foods to over-indulging in alcohol. Although I am a firm believer that no one should have to give up something forever, moderation is the KEY! Not to mention these holiday seasons are jam-packed with holiday events, parties, food and more. It's all too easy to sideline our exercise routines and let eating habits get out of control! It's even easier to fall into a negative mindset when we are hit with life changing events but these are the EXACT moments when we need exercise, a healthy diet, and a healthy mind the most! So before it gets out of control, before it gets "too far gone", before I set myself way back, I'm making the conscience effort to take those feelings and use them as fuel. To use them as a reminder that I HAVE the choice and I HAVE the power, to make each day count! I hope that in sharing this with all of you, it may help you find the fuel and desire to stay on track with whatever that may be in your life.
        So stay tuned! I'm so excited to continue sharing my passion for great healthy food and great exercise with you! To kick-start it off, I want to share with you a recipe for a detoxifying blend of healthy fats and antioxidants that will help jump-start your year! I am literally finishing one as I type and it's delish!

Key Lime Pie Shake

1/2 avocado

juice of 1 lime

2 tsp lime zest

1 scoop vanilla whey protein powder

1/4 tsp vanilla extract

1 tbsp unsweetened shredded coconut

1 c plain unsweetened almond milk

1-2 packets Stevia (optional)

Place all ingredients in a blender and process thoroughly.

It's only 350 calories. It's that easy. The fiber and fat content will help keep you full longer. The omega-3's help to nourish hair, skin and nails from the inside out! So drink up and drink to your health!

FUN FACT: Avocados are one of the richest sources of Glutathione, which is a powerful antioxidant, immunity booster and detoxifier that helps repair cell damage caused by stress and pollution.

Excited to get a jump-start on 2013! And as always, let me know your thoughts and questions!

Happy Healthy Eating,

Nicole

Quick Salmon Recipe

Hello Foodies,

I love Salmon! Salmon’s health benefits are far too many to ignore. It is power packed with disease fighting acids like Omega-3 fatty acids, minerals and vitamins. It even packs a punch with Selenium, which gives your skin a healthy glow and aides in healthy hair growth. So whether you bake it, broil it, grill it or eat it raw salmon is a powerful addition to your healthy lifestyle.

Here is a quick recipe I made for lunch today....

Ginger Soy Seared Salmon

(Serves One)

Ingredients:

Fresh Salmon Filet

Dash of Salt

Dash of Pepper

Dash of Ginger

Dash of Garlic Powder

2 tsp Soy Sauce

2 tsp Sesame Oil

2 green onions, finely sliced

1/2 C Fresh Spinach Leaves

1/2 C Arugula

1 tsp Sesame Seeds

Dressing:

1 Tbsp Plain Greek Yogurt

1 tsp Sesame Oil

Dash of Soy Sauce

1 tsp Miso Paste (you can opt this out)

Dash of Garlic Salt

Dash of Pepper

 

 

 

Simple Steps:

1. In a bowl, season Salmon Filet with a salt, pepper, ginger, garlic powder and soy sauce.

2. Prepare dressing by mixing all ingredients in a bowl and set aside.

2. Heat 2 tsp of Sesame Oil in a saute pan over medium-high heat. Saute Salmon about 3 minutes on each side, depending on thickness of filet adjust your time. Add green onions to pan in the last minute.

3. Place mix of spinach and arugula on plate and place filet on top. Sprinkle with sesame seeds and dressing as desired.

4. ENJOY!

I hope you enjoy and I'll see ya soon!

Happy Healthy Eating,

Nicole

Fitness Edition: Overtraining

   So my blog is titled Foodie AND Fitness fun yet I know everything so far is pretty much on the foodie side, so I thought it was due time that I write about fitness!

    For many of you, who workout regularly or extremely hard, there comes a point when we sometimes hit a wall. We get sluggish. We get tired of working out. We can't sleep all of a sudden. We can't push as hard in our workouts. We don't know what has suddenly happened to our bodies. Well, this is what had happened to me in recent months which left me not so gun-ho about writing much on fitness. I had simply "lost that love and feeling," I had burned out! Overtraining can happen. I thought it couldn't possibly happen to me but it did!

    It is crucial to make sure that you give your body ample time to rest and recover between workouts. This is the time when your body repairs muscle tissue and heals itself so that it can function at full capacity. Allowing yourself to get a full night's rest will aide in reducing stress and help your muscles to repair themselves from strenuous workouts.
    Consuming too few calories is another sure fire way to hit burnout even quicker. When you steal those important nutrients from your body, it is even harder for the body to repair muscle tissue and to function properly. This can potentially lead to breaking down the tissue instead of building it up which leads directly to injuries. Make sure you are staying well hydrated too!!

    Sometimes the best medicine is the simplest yet the hardest for some of us who love to exercise. Simply, rest! Listen to your body people!!! If you will allow yourself the time off from training, it can work wonders. I felt such guilt when I wouldn't make it to the gym. I had to finally allow myself the time off and to allow my body the rest it was craving. I simply hit the gym and the weights too hard too often and found myself in a slump. I HATED the fact that I was starting to recent my workouts. I wasn't looking forward to them anymore. I was tired and sluggish. By listening to my body and by feeding it the right nutrients several times a day (that's a whole other blog in itself) I was able to allow my body to recover. I ate right to compensate for days off from exercise and I found myself again. Rejuvenated. Ready to get back to it again, with all the drive and passion I had once had.
    So if any of you find yourself sliding into "that abyss," just remember to listen to your body. And remember, it's OK to take some time off. It's OK to let yourself rest and it's OK to admit it. The most important thing though, I can not stress enough, is to remember this is a temporary break! It's not for good. Sure you can take a break but you have to know it's just that - a break. Make sure you eat right, stay hydrated and get plenty of sleep at night. Staying active through your daily routine is important too. Take a walk or perhaps a yoga class. Stretch while watching your favorite tv shows but don't just sit around like a bump on a log or that bump may find it's way to a muffin top. It may take weeks, it may take months, but you will find that drive again! When your body is ready, you will know when it's go time!
 

Happy Training,
Nicole
   

EXCITING RECIPE SHARE!!!

Hello Fellow Fitness Foodies! I am super excited to share this recipe with you all. I used to purchase an Edamame Salad from Central Market in their Fresh Food section and it was fabulous. I have to tell you that this recipe is pretty darn close to theirs if not BETTER!! It is a fast and easy recipe that delivers. You can serve this as a side dish, as a main course, add chicken or shrimp, or eat it just for a snack! I promise you that you will not be disappointed!

  EDAMAME SALAD with GINGER-PEANUT DRESSING

Ingredients

For the Dressing

• 1/4 cup honey
• 1/4 cup unseasoned rice vinegar
• 1 tablespoon soy sauce
• 1 teaspoon Asian sesame oil
• 1 tablespoon peanut butter (I use Smart Balance)
• 1/2 teaspoon salt
• 1/2 teaspoon Sriracha sauce (Thai hot sauce - optional)
• 1 tablespoon minced fresh ginger
• 1 large garlic clove, minced
• 1/4 cup canola oil

For the Slaw

• 4 cups prepared shredded coleslaw
• 1-2 cups cooked and shelled edamame
• 2 cups prepared shredded carrots
• 1 red bell pepper, thinly sliced into bite-sized pieces
• 2 medium scallions, finely sliced
• 1/2 cup chopped salted peanuts (or you can leave them whole - I use honey roasted sometimes)
• 1/2 cup loosely packed chopped fresh cilantro

Instructions

1. Make the dressing by combining all of the ingredients, except canola oil, in a medium bowl. Stir until the peanut butter is dissolved. While whisking, slowly drizzle in the canola oil. Set aside.
2. Combine all of the slaw ingredients in a large bowl. Add the dressing and toss well. Let sit at least ten minutes so vegetables have a chance to soak up the dressing. Taste and adjust seasoning if necessary (I usually add a bit more salt.) Serve cold.

Happy Healthy Eating! -Nicole

Hello Fellow Foodies - It's been awhile. Here is the recipe I made tonight! It's easy, delicious and good for you. This is one of the many recipes you can find in Oxygen Magazine as well as it's sister magazine Clean Eating. I hope you enjoy....until next time...

Happy Healthy Eating!

-Nicole

Quinoa Jambalaya

Refuel your body with this clean, protein-rich meal postworkout!

By Tiffani Bachus, RD; Photography Jodi Pudge

You know it’s important to refuel after your workout, here’s a recipe that fits the bill for meal number one, post-weight workout.  We’ve taken a classic New Orleans dish, jambalaya, and gave it a clean makeover. Toss in different fresh vegetables for a good dose of carbs, fiber and immune-boosting antioxidants.

Here are three of our clean tweaks:

• Quinoa is a quick-cooking, high-protein, fiber-rich whole grain.
• Fatty andouille sausage is replaced by lean chicken sausage.
• Extra protein and zinc comes from the super-lean, omega-3-rich shrimp

Quinoa Jambalaya
Ready in 30 minutes • Makes 2 servings

Ingredients:

• 1 tbsp canola oil
• 1/2 onion, chopped
• 1 zucchini, chopped
• 1 red bell pepper, chopped
• 1 garlic clove, minced
• 1 low-sodium chicken sausage, sliced into 6 rounds (try: Trader Joe’s)
• 1/4 cup dry quinoa
• 1/2 cup low-sodium chicken or vegetable broth
• 1 can fire-roasted tomatoes
• 1/4 lb shrimp, peeled and deveined
• Sea salt and pepper, to taste
• 1 green onion, sliced thinly

Instructions:

1. Heat oil in a large nonstick skillet over medium-high heat. Sauté onion, zucchini, bell pepper, garlic and sausage slices for 5 minutes. Add the quinoa and toss to coat, about 2 minutes.
2. Add broth and tomatoes to skillet and bring to a boil. Then reduce heat and simmer, covered, for 10 minutes.
3. Add the shrimp and cover the pan. Cook an additional 5 to 10 minutes, or until the shrimp are opaque and cooked through.
4. Add salt and pepper to taste. Remove from heat and place onto plates. Top with green onions. Serve.

Nutrients per serving:

Calories: 400, Total Fats: 15 g, Saturated Fat: 3 g, Trans Fat: 0 g, Cholesterol: 125 mg, Sodium: 500 mg, Total Carbohydrates: 39 g, Dietary Fiber: 6 g, Sugars: 9 g, Protein: 24 g, Iron: 4 mg

Travel Edition: Palm Springs

Well Hello my fellow foodies!

I know it's been awhile so I am here to catch up! As some of you may know I recently traveled to Palm Springs to celebrate my birthday! It was an absolute blast with, of course, amazing food! I am writing this to share with all of you several places we dined so that you can make sure to put these on your list of MUSTS whenever you are in the Palm Springs area. Wishing you all a wonderful Spring Break, wherever your travels may take you!

1. Cheeky's
www.cheekysps.com

They serve breakfast and lunch, with an amazingly fresh menu! Dine on the patio with a glass of fresh squeezed orange juice along side a sparkling glass of champagne. We enjoyed a sampler of fresh juices including blood orange and grapefruit juices. Fresh water comes served in a vintage glass jar complete with miniature water glasses. A great place to watch the people passing on Palm Canyon Blvd. A definite must for a lovely mid-morning dining experience!

Fresh Fresh Fresh

2. Lulu California Bistro
www.lulupalmsprings.com 

A chic and hip bistro that is everything California. From the mosaic tile walls to the overly huge chandeliers to the bright pops of modern prints, this place has a very laid back attitude with a hip vibe and a seriousness when it comes to food. Large in it's space but intimate in it's feel, Lulu's is the place to be. The open airiness from the inside out makes it another fabulous place to people watch along Palm Canyon Blvd. An almost overwhelming menu of everything yummy to pages dedicated to martinis and mojitos. This is a must for lunching, dinner or just cocktails on the patio.

Tuna & Avocado Tower

Stuffed Artichoke

Quinoa Stuffed Summer Squash

Partial View from my seat

View from upstairs

Patio

3. Copley's on Palm Canyon
www.copleyspalmsprings.com

Copley's is the restaurant I chose to dine for my birthday. I have been a long time fan of the mid-century era along with it's legion of film stars and cinematography. Located in the heart of Palm Springs, the 1940’s former Cary Grant guesthouse has been converted into Copley’s Restaurant, a casual yet sophisticated restaurant offering a friendly indoor and outdoor dining experience. We dined on the patio, enjoyed a bottle of Rombauer Chardonnay and had an amazing waiter named Rex! The food is beyond words, with every bite a new flavor, a new sensation. This is truly amazing food where every ingredient is planned and executed with such precision yet seems unforced in it's culmination of flavors. Copley’s has consistently been rated among the top restaurants in the valley by Zagat’s and New York Times. Each bite is meant to be savored and enjoyed. You dine here when time is of no essence, so that you can take it in and enjoy every bite as it was meant to be.

ROASTED BEET & WARM GOAT CHEESE SALAD

Micro Greens, Poached Pears, Candied Walnuts,
Honey Mustard Dressing

Outdoor Dining

GRILLED BEEF TENDERLOIN

Over Corn & Lobster Risotto,
Sauteed Asparagus with Reggiano Cheese, Grilled Onions, Cabernet Reduction

Evening Special: Seared Ahi Tuna with White & Green Asparagus over Wasabi Potatoes

Patio Dining

Fire Pit

Entrance

4. The Parker Palm Springs
www.theparkerpalmsprings.com

Oh The Parker. What can I say about the dear old Parker.........it's only one of the most fun fab hip places to see and be seen in Palm Springs. Putting my slight obsession with all things Jonathan Adler aside, who designed the entire resort, I am head over heels in love with The Parker. From the elegant entrance to the fun interior, Adler takes decorating with humor to a whole new level, to the restaurants, to the chic Palm Springs Yacht Club Spa and mid-century modern design of the pool, The Parker has a kitschy yet glamorous way of transporting you back in time to an era that was all "play hard" attitude of the 50's Hollywood elite. Dine at Norma's on the Patio for breakfast and lunch, poolside fare or at the ever mysteriously and glamorous Mr. Parkers for dinner. Either way, you can't lose!

Lobby Entrance

Adler Flair

Cocktails in the Lobby

Mr. Parkers

Lobby Lounge

Lemonade Stand Poolside

Lobby Bar

Norma's on the Patio

Hope you have enjoyed the journey as much as I have enjoyed sharing it! Just remember, not all restaurants you come across on your travels will always turn out to be fabulous. It's trial and error a lot of times. Just remember to do your research before you go. Listen to the locals and take referrals from friends. Then again, the thrill of taking risks to visit places off the beaten path is half the fun and the people you meet along the way may just inspire you in ways you didn't know possible!

Happy Travels and Happy Healthy Eating to you all,
Nicole