Tag Archives: Recipes

WTHealthy Hump Day Recipe

11 Jul

I realize it’s the day after hump day but my hump day sucked.  So here it is the day after.

Today’s recipe:
Lotta Legs Coconut Mango Shrimp over Quinoa served with lightly cooked veggie

Serving size per person:
6 shrimp (45 calories)
1/2 cup cooked quinoa (111 calories)
2 cups of veggies (109 calories/broccoli)
1/2 mango (62 calories)
1 tblsp Coconut oil (120 calories)
(Personal Pref: Add a few sprigs of Cilantro for that clean yummy taste)

I only had time for a quick workout tonight but needed to get in a few extra leg exercises (Lots of hill to conquer at Mt. Snow in exactly 30 days) today so I mixed in my workout while prepping and cooking my dinner.

Buy the frozen shrimp at the supermarket that are already cleaned, deveined and shelled… that means they have no shell on (in case this is confusing to some of you). However you may want to make sure your shrimp are from a good source.  I attached a video to the end of this post which is sure to freak you out about things you eat.

Defrost shrimp under cold running water for 10 min.  I realize this is a waste of water but this is a healthy blog, not an environmental one.  In the spirit of my tree hugging friends, please be sure to recycle, reuse and reduce. :). If you have an hour before you cook, take a whole lemon and squeeze over defrosted shrimp and place in the fridge for an hour.  If you don’t have the hour to let them sit, you can squeeze the lemon over the shrimp while cooking.

Cook one cup of quinoa according to packaging. (Do 3 sets of 10 lunges on each leg while standing at the stove) *FunFact: Quinoa has the perfect balance of all nine amino acids essential for human nutrition.  This type of complete protein is usually found in meats (so skip the meat and eat this treat instead).  It also offers a good dose of fiber and iron.

Cut up one whole mango.  If you are only cooking for yourself, you should only eat half the mango.  (Do 2 sets of 20 squats between slicing)
*FunFact:   Fresh fruit offers so much more than the natural sugar it contains – including water, vitamins, minerals, fiber and phytonutrients (those naturally-occurring plant compounds that have wide ranging beneficial effects on the body).
I found an amazing sauce that I love which has a ‘B’ rating on the Fooducate App. HH561399-2

Take one tablespoon of coconut oil and melt in a frying pan. (10 squats while melting) Toss in the shrimp and turn to coat with oil.  (Do 10 lunges on each side while browning) Flip when slightly brown and do the same on the other side.  *FunFacts: Coconut Oil is a short and medium chain fatty acid which have many health benefits and also help in taking off excessive weight, since they are easily digested and sent right to the liver for instant energy production(increases your metabolism)  You know that extra weight around your midsection??? Coconut oil helps get rid of that.  Coconut Oil has tons of other benefits:  Skin Care, Weight Loss, Immunity, Digestion, Healing and Infections.  

When shrimp are almost done, toss in the mango and squeeze lemon juice over the pan or pour in juice they were marinating in. (10 squats)

Great veggie to eat on the side: Bok Choy, shelled edamame, broccoli, Sugar Snap Peas.  Any can be lightly steamed or very lightly sautéed in half a tablespoon of a high heat oil such as sunflower or grapeseed.  Keep veggies bright green to maintain highest levels of nutrients. Lightly salt and pepper.  I don’t add salt unless its sea salt – Himalayan from Trader Joes is awesome. (10 squats and 10 lunges on each leg while veggies are cooking)  *FunFact: The more nutrient-dense food you consume(aka VEGGIES), the more you will be satisfied with fewer calories, and the less you will crave fat and high-calorie foods. 

Add veggie and shrimp and serve over quinoa. Pour one tablespoon of Mango sauce on top or use on the side for dipping sauce for shrimp.

Prep: 10-15 min
Cooking time: 10-15 min.

Lunges: 50
Squats: 50

Calories Consumed (who cares, you’ve earned it)

Stretch Your Legs and Enjoy.

— WTHayley

 

Here’s the video I mentioned…. GROSS.  http://www.youtube.com/watch?v=jXJSmxi2buc

Tags: , , , , , , , , , , , ,

WTHealthy

8 Jul

So, I’m on a major health/workout kick with one month to go until this summers Tough Mudder on August 10th.  Aside from having to get into shape that so I don’t die during the event, I was also inspired by my brother…a real life case study to curing a health problem just by eating better.

Case Study:  Back in May, my brother went to the doctor and discovered that for the first time in his life, at 43 years old, he had high blood pressure (155/85).  Growing up with a British mother, meat and potatoes were a staple at our dinner table and no meal was complete without finishing off with something sweet.  Rather than going on some blood pressure medicine, he decided to take the natural approach to finding a cure.  He went to a holistic doctor who recommended a few vitamins and supplements along with recommending ‘Eat to Live’ by Dr. Joel Fuhrman and the must-see documentary ‘Fork Over Knives’.  Along with intense exercise (Beachbody’s Insanity workout with Sean T) and a completely new outlook on food and consumption, over a 5-8 week period, he brought his blood pressure down to 120/70 and dropped about 16 pounds. (I’d post the before and after pics but he’d never speak to me ever again – however, I can be bought for the right price :-)).

Along with my brother, I too read the book and watched the movie and it has changed my life, for the better.  Our nation is literally killing itself, along with our children.  Our food pyramid couldn’t be more f’ed up.  Both the movie and the book is not meant to brainwash you but to help you understand that our own government (basically the FDA) has fooled us into the way so many of us think about the food we eat.   Over the last few weeks, I have been posting on my FB page, excerpts from the book that I find to be mind blowing and decided that I should just use my blog for the benefit of my friends and fans.    So if you follow along, I’ll be educating and sharing some amazing healthy and delicious recipes that you are sure to love.

Fascinating Fact from Eat to Live:
“Converting food fat into body fat is easy; the process doesn’t even modify the molecules. Research scientists can actually take fat biopsies off your hips or waist and tell you where it came from—pig fat, dairy fat, chicken fat, or olive oil. The fat is still the same as it was on your plate, but now it is under your skin. The saying “from your lips to your hips” is literally true.” 

Black Bean, Mango, Corn, Avocado Salad

  • 2 ripe but firm avocados, halved, peeled and cubed
  • 3 tablespoons lime juice, divided
  • 2 ripe but firm mangoes, peeled and cubed
  • 2 tablespoons chopped cilantro, plus more for garnish
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 3 tablespoons extra-virgin olive oil
  • 1 (15 ounce) can no-salt-added Organic black beans, rinsed and drained
  • 1 Stalk of Corn – Roast on the grill or Microwave and remove from stalk (or don’t use corn at all)

Add it all together in a bowl and mix.  This recipe is amazing over grilled shrimp or any kind of fish.  Want a kick?  Add a diced Jalapeno.

*Photo courtesy of WholeFoods

avomangobb-salad 

Tags: , , , , , , , , , , ,