Stay Hydrated!

One of the most important things to do to keep your body healthy is to keep hydrated.  A lot of times, especially during the warm weather, this is very hard and people often forget to drink water until it is too late and they are already dehydrated.  The average amount of water that one should consume a day is between 6 to 8.8 ounces.  Sugary juices and sodas often are not good for you to drink when you are dehydrated because caffeine tends to make people jittery and makes people frequently urinate, which will dehydrate you more.  These types of drinks also contain a ton of extra sugar and calories that your body does not need.  Make sure to stick to drinks that are healthier for you and that will keep you hydrated such as orange juice and water.  Also, make sure that you are consuming foods that contain water, such as fruits and vegetable!

A Simple Seafood Dish!

Over Easter break, my sister Erin and I decided to change things up and make a yummy seafood dish.  My mom gave us the idea for the recipe and it ended up being delicious.  Shrimp and lobster are very important to incorporate into your diet because they benefit your body in numerous ways.  For example, it has been found that these types of seafood help fight cancer, boosts energy, helps to get rid of anemia and also keeps you skin, hair and nails healthy.

Ingredients:

-Near East garlic and herb rice

-chopped tomato

-pesto

-lobster meat

-shrimp

-1/2 can chicken broth

Directions:

1. Follow directions on the back of the Near East Garlic and Herb rice and cook the rice by following the directions provided.

 

2. After rice is cooked, add in chicken broth and lobster meat and shrimp and stir together.

3. Add in the remaining pesto, chopped tomatoes, lobster meat, and shrimp and mix together.

My Favorite Starter
One of my favorite appetizers to make is spinach dip.  It is extremely easy to make and takes only about 15 minutes to put together.  Spinach is one of the healthiest vegetables to consume because it is rich with vitamins and nutrients.  Spinach helps to prevent inflammatory problems, heart problems, bone problems,and many cancers.  You can enjoy spinach dip with bread or you can dip any of your other favorite vegetables in it, such as celery or carrots.  Spinach dip is a great appetizer to enjoy with your family before a meal or to bring to a get together with your friends! 

Spinach Dip Recipe

Ingredients

• 1 cup mayonnaise
• 1 (16 ounce) container sour cream
• 1 (1.8 ounce) package dry vegetable soup mix
• 1 (4 ounce) can water chestnuts, drained and chopped
• 1/2 (10 ounce) package frozen chopped spinach, thawed and drained
• 1 (1 pound) loaf round sourdough bread

Directions:

1. In a medium bowl, mix together mayonnaise, sour cream, dry leek soup mix, water chestnuts and chopped spinach. Chill in the refrigerator 6 hours, or overnight.
2. Remove top and interior of sourdough bread. Fill with mayonnaise mixture. Tear removed bread chunks into pieces for dipping.

Nutritional Information

Amount Per Serving  Calories: 170 | Total Fat: 11.9g | Cholesterol: 12mg
(Recipe courtesy of allrecipes.com)

Try This Recipe on the Grill

Summer Squash and Chicken

(Recipe from Goodhousekeeping.com/food)

• 1  lemon
• 1 tablespoon(s) olive oil
• 1/2 teaspoon(s) salt
• 1/4 teaspoon(s) coarsely ground black pepper
• 4  (about 1 1/4 pounds) medium chicken thighs, skinless and boneless
• 4  (about 6 ounces each) medium yellow summer squash, each cut lengthwise into 4 wedges, substitute zucchini
• 1/4 cup(s) fresh chives, snipped
• Grilled lemon slices, for garnish

Directions

1. From lemon, grate 1 tablespoon peel and squeeze 3 tablespoons juice. In medium bowl, whisk together lemon peel and juice, oil, salt, and pepper; transfer 2 tablespoons to cup.
2. Add chicken thighs to bowl with lemon-juice marinade; cover and let stand 15 minutes at room temperature or 30 minutes in the refrigerator.
3. Meanwhile, prepare charcoal fire or preheat gas grill for covered direct grilling over medium heat.
4. Discard chicken marinade. Place chicken and squash on hot grill rack. Cover grill and cook chicken and squash 10 to 12 minutes or until juices run clear when thickest part of thigh is pierced with tip of knife and squash is tender and browned, turning chicken and squash over once and removing pieces as they are done.
5. Transfer chicken and squash to cutting board. Cut chicken into 1-inch-wide strips; cut each squash wedge crosswise in half.
6. To serve, on large platter, toss squash with reserved lemon-juice marinade, then toss with chicken and sprinkle with chives. Garnish with grilled lemon slices.    

Time to Dust off Your Grills

One of the best things about the warm weather is cooking outdoors! Not only is grilling an excellent way to enjoy the beautiful weather but it is also a great healthy option to cooking! As opposed to frying, or other cooking methods which employ lots of butter, oils, and grease, grilling cooks food with no fat or extra calories added! In addition it provides it with a great smoky flavor with a beautiful crust and crispiness. There is an endless amount of things that you can cook on the grill. Some of my families favorites are marinated chicken, burgers- beef and turkey, chicken sausages, or even shrimp and other seafood. Other great options are sides or appetizers such as grilled vegetables, on kabobs or not- but onions, peppers, potatoes, tomatoes, asparagus, corn and/or zucchini. From appetizers, mains, sides and even desserts grilling provides a great (nutritional) way of cooking that gets the family outside and enjoying the weather, while keeping health in mind!

Every summer my family and I go to Cape Cod.  One of our favorite things to do is grill on the Outer Beach.  It's absolutely beautiful there and its amazing to be able to grill some of my favorite foods while being on the beach!
Here are some pictures of the Outer Beach last year and one of our barbecues:

My Sister, Erin, working the grill

My Dad and I

Packing a Tasty Snack for the Road

Since I was not fortunate enough to travel to a tropical paradise this spring break, I decided to bring the tropics home by making a yummy fruit salad.  Instead of jetting off to the beach, I spent a weekend at Union College in Schenectady, New York with my two sisters that go there.  Since the drive is 3 hours, I decided to pack a healthy snack.  Since the weather is getting warmer and fruit is now in season, when I went to the grocery store, I picked up 4 kiwis, a container of strawberries and a container of blueberries all totaling under $10, which is  great deal for lots of fruit!  I put together a fruit salad with my 3 favorite fruits for my car trip snack and it was delicious!

 
Some Interesting Health Facts

Kiwis:  This fruit is very high in vitamins and minerals.  Kiwis contain more vitamin C than oranges do and just as much potassium as bananas contain.  Studies have show that eating kiwi helps your respiratory system immensely.

Strawberries: they are a great source of vitamin C, K, and B6, as well as fibers and flavonoids.  These flavonoids that strawberries contain help to protect against inflammations, heart disease and cancer.

Blueberries:  they contain flavonoids and anthocyanidins, which are antioxidants.  They have the highest content of antioxidants, which may protect against Alzheimer's disease and prevent stress and age related diseases, as well as improve people's vision.


(information found on http://www.everynutrient.com)

Put a Stop to Your Sugar Cravings

Decadent Desserts That Don't Cramp Your Style

I admit, I have a sweet tooth!  One thing that I always crave is desserts.  I am a huge chocolate fan and love anything that is sweet.  I like to bake and I really love simple and easy to make recipes.  Many people when they are trying to lose weight feel that they need to cut out dessert completely from their diets.  This is not entirely true.  In order to maintain a healthy diet and to put a stop to your sugar cravings, you should still include some form of sugar or dessert in your diet, the key is to just eat it in moderation and to cut the amount of calories and fat by choosing healthier desserts.  One of my favorite dessert to make is oatmeal raisin cookies! They are not only very tasty, but they are low in calories and are a great example of a dessert that still satisfies your cravings but doesn't load on the fat.  This recipe below is for cookies that are only 225 calories!

 

Oatmeal Raisin Cookies

Ingredients

• Boiling water
• 1/2 cup raisins
• 1 cup whole-wheat pastry flour, spooned and leveled
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1/4 teaspoon kosher salt
• 1/4 cup apple butter
• 3 tablespoons unsalted butter, softened
• 1/2 cup light brown sugar
• 1 large egg
• 1 teaspoon pure vanilla extract
• 3/4 cup rolled oats (not quick-cooking)

1. In a bowl, add the raisins and cover with boiling water. Let stand 5 minutes. Once plumped, drain the raisins and set aside to cool completely.

2. Preheat the oven to 350 degrees F

3. Combine flour, cinnamon, baking powder, baking soda and salt in a medium bowl.

4. Using an electric mixer, beat the apple butter, butter and sugar until light and fluffy. Beat in the egg and vanilla until combined. With the mixer on low speed, gradually add the flour mixture until just combined; stir in the oats and raisins.

5. Using a rounded tablespoon, drop the cookies onto parchment-lined baking sheets about 2 inches apart (12 per sheet). Bake until the cookies are no longer wet-looking in the center, 14 to 16 minutes, rotating pans halfway through. Transfer to a wire rack to cool completely.

(Recipe found on FoodNetwork.com)

Healthy and Hearty Meals

Say Goodbye to Seasonal Depression

Personally, I am not a fan of winter.  I really don't like the snow and I hate being cold.  During the winter people tend to eat more, consuming approximately 6 to 7 percent more calories then when it is warm out.  One of the reasons people tend to consume more is because many people are inside their homes more in winter and cooking and eating gives them something to do with their time.  Another reason is that some people experience winter or seasonal depression.  This causes them to eat more and normally leads to a significant weight gain.  Ways to avoid this is to cook up healthy, hearty meals that are low in calories and are nutritionally balanced!

A recipe that is one of my families favorites is:

Homemade Chicken Soup

Directions:

1. Top chicken with a little olive oil, salt, pepper and basil flakes

2. Place the chicken in the oven to bake

3. When half way cooked add in mixture and let heat up on the stove.

Mixture Ingredients:

-can of chicken broth

-2 teaspoons of minced garlic

-chopped up red onion

-can of artichoke hearts chopped

-package of sun-dried tomatoes

-olives

(Recipe courtesy of my mom, Joanna Flanagan)

Healthy Snacking

Snacks:

To ward off that hunger in between meals snacks are key.  Many dieters look down upon snacks thinking it is just extra calories and ones to lead to extra pounds, this notion however is false.  Snacks not only keep our stomachs full and minds alert, but they keep us from over indulging at meals.  As with everything there are healthy snacks and not so healthy snacks. Instead of sugar filled, chemically altered, and packed with fat, focus on snacks that provide us with fiber, whole wheat carbohydrates, and of course protein to give us that energy boost.  One easy snack to make is a trail mix.  This trail mix provides us with healthy fats, lots of protein and those essential carbohydrates.  This snack is portable and easy to make on a Sunday and have for the week ahead.  Feel free to substitute your favorite nuts in place of my choices, here is my favorite trail mix recipe:

Almond Lover Trail Mix

Ingredients

•   1 cup cocoa-dusted almonds

•   1 cup dry-roasted almonds

•   1 cup pitted dried dates, chopped

•   1 cup raisins (golden or regular)

•   1 cup prunes, chopped

•   1 cup dried apricots, chopped

Directions

Combine the ingredients in a large bowl. Store in an air tight container.

Spread Some Love With This Appetizer!

Valentine's Day Fun

Celebrate Valentine's Day with the people you love and this yummy appetizer!  Try making this one for you and your significant others dinner date!

 
Crostini with Brie, Dates, and Toasted Walnuts

1. Preheat your oven 425 degrees

2. Cut bread and place on a baking sheet

3. Dab both sides of the bread with oil and then sprinkle salt on side that is facing up - just a tsp. for all pieces

3. Cook for about 8 minutes until starting to brown and is crisp

Put on brie  and return to oven to melt

4. When out of oven put on the mixture of:

    1/2 coarsely chopped walnuts

    1/2 cup dates (no pits)

    1 Tbs. honey

    1 Tbs. balsamic vinaigrette

5. Top with chives

To make this dish more festive for the holiday, I added some candy hearts onto the platter to decorate! 

Two Family Favorites!

I love being part of a big family.  Family dinners are one of my favorite things to have when I am home.  I love hearing about everyone's days and laughing and sharing stories with my sisters and brother.  My sister and I often help my mom cook and these are two of my family's favorite meals!

My siblings and me!

Sauteed Chicken with Mozzarella and Bruschetta 

1. Saute Chicken in a skillet with two cloves of garlic and 1/4 cup of chicken broth.

2. Add 1 cup of marinara sauce

3. Cover chicken with fresh mozzarella slabs

4. top that with fresh bruschetta

5. Salt and Pepper

6. Cover and simmer until mozzarella melts

7. Serve over a bed of lettuce

Made by My mom and me!

Salmon and Shrimp over Lettuce

1. Salmon and shrimp sauteed with seasoning
2. Add pesto and light cream
3. Serve over a bed of lettuce and place chopped tomatoes around the dish

Below shows the steps in order

Spice it Up With a Yummy Dinner!

Dinner

After a long day of school or work most of us are starving by dinner time.  With high carb choices all around us (i.e pizza, or pasta) it is easy to over indulge and eat a days worth of calories in just one sitting! Not that we should nix pasta and pizza and other high carbohydrate options all together, but it is all about portion control and picking the best pasta and pizza dishes; and ones full of vegetables and fresh ingredients. 

For starters NO MORE WHITE- white bread provides us with little to no fiber as well as few minerals and vitamins.  The thing that makes the bread "white" is the removal of the bran and germ within the flour.  The bran and germ are the nutritional aspects in wheat bread that make it so healthy for us.  Then to make it worst the bread is then bleached to give it that pure white color! Instead whether it is bread, pasta, wraps, crackers etc. always chose whole grain, (tip: even if the box or packaging says whole wheat, read the ingredients list and the first ingredient should always be whole wheat flour- that way you know you are really getting what you want!!)

Another healthy tip- so that we don't over indulge (even on whole wheat versions) prior to eating that pasta dish eat either a soup or salad.  It is found that those who start their meal with a salad or cup of soup eat overall less calories than those who don't.  Anything as simple as some dark green lettuce with your favorite low calorie dressing- or even a bean salad- all are good healthy options full of fiber, protein, and key vitamins and minerals to keep our waists slim and bodies healthy.  Try this dinner recipe tonight!!

Pasta Primavera:

•    3 carrots, peeled and cut into thin strips

•    2 medium zucchini or 1 large zucchini, cut thin strips

•    2 yellow squash cut into thin strips

•    1 onion, thinly sliced

•    1 yellow bell pepper, cut into thin strips

•    1 red bell pepper, cut into thin strips

•    1/4 cup olive oil

•    Kosher salt and freshly ground black pepper

•    1 tablespoon dried Italian herbs

•    1 pound farfalle (Bowtie pasta- whole wheat)

•    15 cherry tomatoes- halved

•    1/2 cup grated Parmesean cheese

Directions

1.     Preheat the oven to 450 degrees F.

2.     On a large heavy baking sheet, toss all of the vegetables with the oil, salt, pepper, and dried herbs to coat. Transfer half of the vegetable mixture to another heavy large baking sheet and arrange evenly over the baking sheets. Bake until the carrots are tender and the vegetables begin to brown, stirring after the first 10 minutes, about 20 minutes total.

3.     Meanwhile, cook the pasta in a large pot of boiling salted water (8 minutes)

4.    Combine pasta and veggies in a large bowl. Toss with the cherry tomatoes.  Season the pasta with salt and pepper, to taste. Sprinkle with the Parmesan and serve immediately.

Change it Up With a Healthy Salad or Sandwich!

Try Something New!

Lunch is also a very important meal for you.  Lunch is a good break for your body in the middle of the day and allows you to restore your energy that was lost in the morning.  By eating foods rich in nutrients, your body will be able to sustain itself for the rest of you work or school day.  Although eating a balanced lunch is important, be sure not to eat too heavy of a lunch because meals that are very heavy can often make you tired because your body has to work harder to break down the food that you just consumed.  It is important though to make sure you eat enough so that you are not left hungry after you eat your lunch. 


When people do not eat enough, they often find themselves munching on unhealthy snacks throughout the afternoon.  It is much healthier to eat a fuller lunch so that you are not temped to eat unhealthy later on.  An important nutrient to have in your lunch is protein.  Protein is filling and provides you with a large amount of energy that lasts a long time.  Some examples of foods that contain this protein are lean meats such as turkey, chicken or ham.


Fiber is another nutrient that is important to eat because it will fill your stomach and prevent you from getting hungry shortly after its eaten.  Fiber can be found in whole wheat breads, vegetable and also fruits.  Fiber is also helpful with digestion.  The last important component of lunch is incorporating carbohydrates into your diet.  Carbohydrates are very important because they are one of the main suppliers of energy to the muscles and the brain.  Carbohydrates are fast acting and give your body energy very quickly.

Lunch Recipes:

Nutty Apple Salad

Ingredients

• 2  cups  mixed greens
• 1  tbsp  cashews
• 1/2  sliced  green apple
• 1  tbsp  apple cider vinegar

Directions

Combine 2 cups mixed greens, 1 tablespoon chopped cashews, 1/2 sliced green apple and 1 tablespoon apple cider vinegar. 

Pesto Pizza Salad

 Ingredients

• 2  tsp pesto sauce
• 1  whole-grain pita
• 1 1/2  cups arugula
• 1/4  cup tomatoes
• 1  tbsp pine nuts
• 1/4 cup white beans
• 1  tsp olive oil
• 1  tbsp lemon juice

Directions

Spread 2 teaspoons pesto on a whole-grain pita; broil until golden. Toss 1 1/2 cups arugula, 1/4 cup chopped tomato, 1 tablespoon pine nuts, 1/4 cup canned white beans (rinsed and drained) and 1 teaspoon olive oil with fresh lemon juice, salt and pepper to taste. Serve on pita. 

Turkey and Avocado Super Sandwich

Ingredients

• 1 slice of Wheat Bread
• 2 ounces of store baked turkey breast (or turkey leftovers)
• ¼ avocado
• Leaf Lettuce
• A pinch of salt

Directions

·     Pop the wheat bread in the toaster till toasted

·     Mash up the avocado with the back of a fork and then smear onto your toasted bread.Add Lettuce.  

·     Add a little pinch of salt to the avocado and layer on your turkey.

Eating a Healthy Breakfast

Start Off Your Day Right!

The most important meal of the day is breakfast.  Breakfast is so crucial because it jump starts your metabolism and gives you energy to start your day.  Breakfast eaters often have an easier time maintaining their weight and often make healthier eating choices throughout their day.  Some important things to include in your breakfast are proteins and fiber.  Fiber can often be found in products that contain whole grain and is also found in fruits and vegetables.  Proteins can often be found in low fat meats, dairy, eggs and beans.  It is important to stay away from sugary cereals and syrups, as well as pastries and white breads.  Unlike fiber and protein which are digested slowly, the human body uses up these products much faster, causing you to be hungry and tired after only a couple hours after eating.  Below is a healthy breakfast recipe that is nutritional and healthy and a great way to start your day.

Breakfast Recipe: Oatmeal with Fruit

• 1 cups rolled oats (quick or old-fashioned)
• 1/2 cups fruit (blueberries, apples, strawberries, etc)
• 1/2 cup skim milk
• 1 teaspoon of ground cinnamon or honey

 Instructions

1. Empty oats into a microwave safe bowl.

2. Add 1/2 cup of milk and stir

3. Microwave on HIGH for 1 to 2 minutes and stir again.

 4. Remove bowl from microwave careful and let cool for 1 minute

Eating Healthy and Staying Fit

Hi Everyone!  My name is Shawn Flanagan and I am a junior at Susquehanna University. I am taking a class called New Media and one of our assignments is to create a blog about a topic of choice.  My younger sister, Erin and I have recently become very interested in healthy eating and I am creating this blog to educate others about healthy eating and meal choices.  Healthy eating is very important in order for you to stay healthy and fit.  Check out some of my meal and snack recipes as well as some healthy eating tips in order to cut the calories and enrich your daily diet!

My Sister Erin and I

Below is a picture of my new media class as we all begin our new blogs!