April 2, 2015

Skinny Recipe: Turkey Tacos

You know what the best day of the week is? Taco Thursday!!! Seriously, who doesn’t love some good Tex-Mex on a cold day? This turkey tacos recipe takes a healthy spin on a classic meal. Pair your turkey tacos with some black beans and brown rice for a well-rounded meal. And if you’re feeling extra zesty, check out this recipe for skinny margaritas that you can make on the rocks instead of frozen.

carrotcakecookies

Photo courtesy of Flickr User John Liu

Serves 2-5

Ingredients

1 lb – ground turkey
2 cups – canned tomato, cup, peeled, whole, in juice
1/4 cup (diced) – celery
1/2 cup (sliced) – onion
1/4 tsp – red or cayenne pepper
2 tbsp – garlic
1 tsp – chili powder
1/4 tsp – cumin seed
2 cup (shredded) – lettuce
1 cup, chopped or sliced – fresh tomato
1/2 cup shredded cheese
4 tortillas – corn tortillas

Directions

Brown turkey over medium heat in a nonstick skillet. Add canned tomatoes, onions, celery and spices. Cover, reduce heat and let simmer for 10 minutes. Warm corn tortillas in oven per package directions. Place turkey taco meat into corn tortillas and top with cheese, lettuce and diced tomatoes.

Calories: 300 cal
Total Fat: 10.44 g

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April 1, 2015

Spring Produce Has Sprung

Spring Produce

Photo courtesy of Flickr User Jamie McCaffrey

There may still be snow on the ground (at least there is in my neck of the woods), but spring is almost here! That means the start of longer days, birds chirping, flowers budding, and a new crop of fruit and vegetables for your breakfast, lunch, and dinner plate! Get ready to trade those parsnips and Brussels sprouts for some herbaceous vegetables like artichokes and asparagus and sweet produce like sweet peas and strawberries. Look out for these flavorful, nutrition-packed spring produce over the next few months before the heat of the summer sets in.

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March 31, 2015

Quick Tip: Exercise

Quick Tip: Exercise.  We need to exercise and be active to be healthy. There are many health benefits to exercise. A couple worth noting are Heart Disease and Osteoporosis (loss of bone density). You should get at least 30mins of some sort of activity every day.

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March 26, 2015

Spring Clean Your Diet in 3 Easy Steps

3 steps spring clean your diet

Photo courtesy of Flickr User Eric May

The clock has sprung forward as the planet begins to wobble in the opposite direction and we will finally start to slowly gain those beloved extra hours of sunlight.  With this welcomed change the air starts to warm up bringing about the desire to start fresh and new. We start shaking off the last of the cabin fever and begin the Spring Clean. Usually not only can our homes use a nice spring clean, but our diets as well. After months of chili’s, stews and comfort foods it’s time to bring back lighter and refreshing fare. Here are some simple tips that will help you spring clean your diet.

Get back to the basics

Fruits and vegetables are the backbone of a healthy diet. Ideally half of your food consumption for the day should be produce. Luckily, the fruits and veggies available in season practically triples with the spring. This gives you plenty of options to deliciously boost your intake. Here is an extensive list of what is coming into season this spring. Do not be afraid to go outside of your comfort zone and try something new. Try this delightful Roasted Garlic Asparagus recipe, but maybe liven it up by using purple asparagus instead. This Sugar-Free Apricot Granita is a nice refreshing way to get a fruit serving and the Stevia aids in cutting down on added sugars and calories.

Lighten up

The winter always brings about an array of chilis, stews, soups that bring us comfort as the cold sets in, but become heavy as spring makes its appearance. Lighten up by trading out thick gravies and broths for flavorful vinaigrettes and fresh sauces. Not only can this make your meals taste bright and refreshing, but it can help you cutting out some winter calories. Spinach Pesto and Pasta is a great recipe that incorporates that spring spinach in a light pasta dish. You could also whip up this lo-cal Blackberry Balsamic Salad Dressing using stevia for a flavorful spring veggie salad.

De-clutter

In the colder months everything dish seems to require some type of bread for soaking, sopping, and dipping. While there is nothing wrong with a hearty, whole grain bread we can tend to get heavy handed with it in the winter. Cut calories and cut clutter by swapping out some of that bread for lighter alternatives. These recipes, Asian Chicken Skinny Lettuce and Tomato Avocado Burgers, are great examples on how you can substitute veggies for the starch.

Welcome back spring!

carolyn reynaudCarolyn Reynaud, MS, RD, LD is a licensed registered dietitian. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

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