Scrambled Egg Muffin

28Mar02-16-2016 By admin

97 calories, 0.8 grams sugar, 6.1 grams fat, 3.4 grams carbohydrates, 7.3 grams protein

Not only do these egg creations taste divine, they’re also easy to make! A little bit of bacon goes a long way in these muffins, which get an added flavor boost from fresh basil and juicy tomato.

Ingrediens:
9 eggs
1/2 c. fresh spinach, chopped
1/3 c. skim milk
1/3 c. spelt flour (or whole-wheat pastry flour)
1/4 c. 2% cheddar cheese, grated
1 tbsp. fresh basil, chopped
1 small tomato, chopped
1/2 tsp. sea salt
1/2 tsp. cracked black pepper
1/4 c. cooked, crumbled bacon

Directions:
Preheat oven to 350 degrees. Break the eggs into a bowl and whisk. Add the rest of your ingredients and mix it all together! Add spoonfuls of the mixture to a cooking sprayed or nonstick muffin tin. Pop them in the oven and bake for 25 to 30 minutes. Fork check to make sure they are done.Makes 12 muffins.

Low Calorie Cocktails and Drinks for Summer

28Mar02-17-2016 By admin

Rocket’s Red Glare (95 calories) This fun drink is made with KU Soju, a distilled Korean liquor. it’s smoother and lighter than Vodka, it’s all-natural and doesn’t contain any added sugars or sweeteners, making it the perfect mixer for a delicious low-cal summer cocktail.

Ingredients: 1 oz. TY KU Soju 1 oz. TY KU Liqueur Splash of Sugar-Free Cranberry Juice

Method: Mix all ingredients in a rocks glass.

Stars and Stripes (140 Calories) Another low calorie cocktail made with KU Soju, the Stars and Stripes is the perfect patriotic thirst-quencher, especially if you like a little fizz. Best of all, it has only 140 calories, making it a guilt-free summer cocktail.

Ingredients: 2 oz. TY KU Soju 1 oz. Blue Curacao Ginger Ale

1776 Sipper (115 Calories) This flavorful cocktail packs a stronger punch than your average iced tea but not many more calories. Make it with green tea for a cocktail hour nutrient-boost. This sipper is perfect for a hot summer day!

Ingredients: 2 oz. TY KU Soju 2 oz. Iced Tea or Green Tea

Method: Put all ingredients into a shaker and fill with ice. Shake the mixture for 30 seconds, and then drain into a prepared glass.

Farmers Market Margarita (99 Calories) The Farmers Market Margarita uses fresh and healthy ingredients, including cucumber, cilantro, and spicy jalapeno, all of which you can pick up at your local farmers market.

Ingredients: 1.25 oz. Corzo Silver, 2 sprigs of fresh cilantro, 4 slices of fresh cucumber, 2 slices of fresh jalapeno, 1 oz. fresh lime juice, 2 oz. distilled water, 2 packets of Splenda or similar

Directions: Add all the ingredients in a mixing glass with ice, shake and serve over the rocks in an 8 oz. glass. Garnish with a lime wheel.

Italian Summer Sipper (100 calories) The Italian Summer Sipper combines strawberries with Italian ingredients such as fresh basil and balsamic vinegar to create the perfect cocktail for warm and breezy summer nights.

Ingredients: 1.25 oz. Corzo Silver, 2 strawberries,1 sprig of fresh basil, 4 drops of balsamic vinegar, 1 oz. fresh lime juice, 2 oz. distilled water, 2 packets of Splenda or similar

Directions: Muddle fresh strawberries and basil in a mixing glass. Add the rest of the ingredients with ice, shake and serve over the rocks in an 8 oz. glass. Garnish with a fresh sprig of basil.
Asian Mojito (105 Calories) This popular cocktail is a dramatic calorie saver—with healthy accents of fresh mint and a squeeze of lime.

Ingredients: 2 oz. TY KU Sake, fresh mint, splash of diet citrus soda, squeeze of lime, lemon, or orange

Directions: Combine ingredients in a glass over ice and add a squeeze of your favorite citrus—lemon, lime, or orange

Sake Sunrise (120 Calories) Made from only four all-natural ingredients (water, rice, yeast, and koji), sake is one of the purest beverages on the planet. The orange juice adds sweetness while keeping the calorie count down.

Ingredients: 2 oz. TY KU Sake, 1 oz. Orange Juice, splash of Champagne

Directions: Combine sake with orange juice, add a splash of champagne, and garnish with an orange peel. Skinny Peach Tea (133 calories) Classic summer cocktails are often loaded with calories and sugar. For example, the average 6-ounce frozen daiquiri has more than 500 calories! Get the same refreshing fruit flavor for a quarter of the calories with this simple skinny cocktail.

Ingredients: 2 oz of Van Gogh BLUE Vodka, 4 oz of Diet Snapple Peach Ice Tea

Directions: Combine ingredients and shake vigorously in shaker with ice. Strain into glass and enjoy!

The Blue-Hoo (200 Calories) It’s not the lowest-calorie cocktail on our list, but it may be the most delicious. As long as you stop after one, this chocolate cocktail is the perfect way to end a summer night.

Ingredients: 2 oz of Van Gogh BLUE Vodka, 4 oz of Yoo-Hoo

Directions: Combine ingredients and shake vigorously in shaker with ice. Strain into glass and enjoy!

Tokyo Tea (70 Calories) This iced tea for grownups lacks the bite or calorie count of the classic Long Island, which is the absolute worst cocktail you can drink. Why? It’s loaded with five different liquors (gin, vodka, tequila, rum, and triple sec) and a huge hit of high-fructose corn syrup from the sweet-and-sour mix and Coke used to drown out the strong liquor taste.

Ingredients: 1.5 oz. TY KU Soju, 1.5 oz. unsweetened iced tea, squeeze of lemon, lime, or orange

Directions: Combine ingredients and shake vigorously in shaker with ice. Strain into glass and enjoy!

Egg and Avocado Toast

28Mar02-16-2016 By admin

Ingredients

1 teaspoon butter
1 egg, beaten
1/4 avocado
1 slice sprouted wheat bread, toasted
jalapeno hot sauce, such as Tabasco

Directions

In small nonstick skillet, melt butter over medium heat. Add egg; season and scramble. In small bowl, mash avocado; season and spread on toast. Top with egg; sprinkle with pepper and hot sauce. Makes 1.

The 10 Best Workouts on YouTube

28Mar07-30-2022 By admin

Bodyrock.TV
If Zuzana’s chiseled abs alone aren’t enough to inspire you, then you’ll love Bodyrock.tv for their creative moves, basic equipment, and short but very intense workouts. The cardio and (mostly) bodyweight circuit workouts are easily adapted to any skill level. Bonus: Unlike many YouTube channels, Freddy shoots high-quality video and Zuzana is great at both explaining and demonstrating.

Frugal Fitness TV Michael Schiemer specializes in giving you the best workout for your buck—or in this case, no money at all! Frugal Fitness TV offers a wide selection of at-home strength workouts that require minimal equipment.

Pop Pilates
Love Pilates but hate paying for the pricey studio? Cassey Ho of Blogilates offers short, free Pilates videos that can either be done alone to target a specific area or strung together to make a full Pop Pilates workout. You’ll love her fun, professional manner.

Longevity Clubs
Fitness is life for Steve and Bonnie Pfiester, a reality TV trainer and fitness columnist, respectively, who opened Longevity Clubs in California. But even if you live in the frozen wasteland (like I do!), you can still take advantage of their intense, free workouts. My personal favorites are their intense BCx bootcamp videos.

MyOMy Fitness
MyOMy Fitness promises “extreme home fitness workouts,” and it delivers with creative kettlebell and body-weight exercises to build strength and burn fat. The cost? Just your sweat.

Scott Herman Fitness
Scott Herman’s wildly popular YouTube channel offers serious advice and seriously hardcore strength workouts. Whether you are looking for a little ab-motivation (his have been featured on the cover of Men’s Fitness) or some new moves to try out, you’ll find a great selection and community.

Angry Trainer Fitness
Alfonso Moretti, affectionately known as the Angry Trainer, is tired of personal trainers charging an arm and a leg just to get accurate fitness advice. On his YouTube channel, not only do you get free workouts pulled from his training experience, but you also get valuable fitness advice (and not as much yelling as you’d think!)

Jenny Ford Fitness
If you love group fitness classes like Zumba and step aerobics but can’t afford the gym fees, Jenny Ford posts free, full-length cardio videos filmed and delivered with a professional flare.

Turbulence Training
Craig Ballantyne was one of the first fitness professionals to advocate high-intensity training for fat burning, so it’s not surprising that his Turbulence Training videos offer a variety of short interval workouts. You can string several workouts together or add one to your normal routine for an extra dose of fat burning.

Diet.com
Diet.com was named YouTube’s #1 health and fitness channel for a reason. With thousands of videos covering everything from healthy eating to body image to free workouts, it’s easy to find something that piques your interest. Article posted from shape.com

Ditch the Diet Soda: Heart Disease

28Mar06-14-2022 By admin

Another reason to not drink diet sodas If you’re a regular reader of my blog you know that I’m all about ditching diet products and anything that’s artificial. In fact, in my newest book I devote nearly three pages to why you should quit diet soda. Now, new research published in the Journal of General Internal Medicine finds that daily diet soda drinkers may be at increased risk of suffering from strokes and heart attacks.

Researchers analyzed data from over 2,500 participants in a study funded by the National Institutes of Health. They looked at how often regular and diet soft drinks were consumed, and the number of vascular events that occurred over ten years. They found that people who drank diet soda daily were 43 percent more likely to have suffered a vascular event, compared to those who drank none. This was after taking into account pre-existing conditions like metabolic syndrome, diabetes, and high blood pressure.

While this study doesn’t show a cause and effect relationship, it certainly is intriguing particular because statistically, diet soda drinkers are more likely to be overweight or obese. That’s right: MORE LIKELY. Two-can-a-day drinkers have a 54.5 percent chance of becoming overweight or obese, compared to 32.8 percent for two-a-day drinkers of regular soda. In my private practice I’ve had many clients who worried that giving up diet soda was going to lead to weight gain, but in my experience the opposite is true. Once they kick the habit they tend to report fewer cravings for sweets and a heightened ability to tune into hunger and fullness cues. And the additional water they’re drinking can lead to other health and beauty benefits.
If you’re a diet soda drinker and you want to cut back or cut it out all together try my five favorite healthy alternatives. It may be tough at first, but your taste buds will eventually adjust!

• Flavor infused all-natural seltzer or sparkling water—the only ingredients you should see are carbonated water and natural flavor

• Hot or iced all natural flavor infused teas, like mint, vanilla, berry, mandarin orange or peach

• Dressed up H2O—add fresh sprigs of mint, wedges of lemon, lime or lime key lime, or a slice of orange or pineapple

• Flat or bubbly water with a splash of 100% fruit juice, like white grape or apple

• Water or brewed iced tea served with ice cubes made from 100% juice and bits of real fruit, or water-based ice cubes with seasonings added, like organic citrus zest or cinnamon

-Cynthia Sass is a registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on national TV, she’s a SHAPE contributing editor and nutrition consultant to the New York Rangers and Tampa Bay Rays. Her latest New York Times best seller is Cinch! Conquer Cravings, Drop Pounds and Lose Inches.