Healthy Breakfast for Dinner

Breakfast for Dinner:
Egg White Frittata with Hierloom Tomatoes and fresh Basil.
+ Brown Rice and a couple slices of Avacado = Delizioso!

Thanks to HoneyBee's Blog I found this great healthy dinner recipie. She has lots of great little recipies that are very healthy. You should check her out!

Can't wait to try this <3

Fish Play

Last night I decided to make the most complicated thing in the world for me; tilapia, asparagus and corn. You may think that is not a complicated thing to make, but for someone that has never made fresh fish or used a steamer before.....it was a pain. It ended up being really good though! So I was very proud of my self in the end. I broiled the talpia for 8-10 minutes. The asparagus I steamed for about 10 minutes; any longer and i think they would have gone limp. The born I boiled for about 20 minutes. I couldn't find my camera or else I would have taken a picture.

I also found another recipe on Martha Stewart's page and I thought it would be something fun to try and maybe step up my game when it comes to cooking fresh fish. If you decide to try it, take a picture and post it or tell me about! I would love to hear from every one.

W/ LOVE,
Phoenix



Salmon with Herbed Mustard Sauce

Ingredients

• 4 salmon fillets (about 6 ounces each)
• 4 tablespoons fresh lemon juice
• Coarse salt and ground pepper
• 1/2 cup Dijon mustard
• 1 teaspoon extra-virgin olive oil
• 3 tablespoons chopped fresh dill
• 3 tablespoons chopped fresh basil

Directions

1. Heat broiler with rack 4 inches from the heat.
2. Rinse salmon and pat dry with paper towels. Place salmon on a broiler pan and drizzle 2 tablespoons of lemon juice over the top. Season with salt and pepper. Broil until salmon is just cooked but still moist, 8 to 9 minutes. Remove the salmon's skin.
3. Meanwhile, in a medium bowl, stir together the mustard, remaining 2 tablespoons lemon juice, oil, dill, and basil. Spoon the sauce over the salmon and serve immediately.

Top 10 Foods for Healthy Hair

Seeing as how I go to Cosmetology School I thought it would be fun to mix it up a bit and show you some tips on food that would keep your hair beautiful and healthy  <3

Top 10 Foods for Healthy Hair

Healthy Hair Food No. 1: Salmon

When it comes to foods that pack a beauty punch, it's hard to beat salmon. Loaded with omega-3 fatty acids, this high-quality protein source is also filled with vitamin B-12 and iron.

"Essential omega-3 fatty acids are needed to support scalp health," says Andrea Giancoli, MPH, RD, a dietitian in Los Angeles and a spokeswoman for the American Dietetic Association. "A deficiency can result in a dry scalp and thus hair, giving it a dull look."

Vegetarian? Include one or two tablespoons of ground flaxseed in your daily diet for some plant-based omega-3 fats.

Healthy Hair Food No. 2: Dark Green Vegetables

Popeye the Sailor Man didn't eat all that spinach for healthy hair, but he could have. Spinach, like broccoli and Swiss chard, is an excellent source of vitamins A and C, which your body needs to produce sebum. The oily substance, secreted by your hair follicles, is the body's natural hair conditioner.

Dark green vegetables also provide iron and calcium.

Healthy Hair Food No. 3: Beans

Beans, beans, they're good for your ... hair?

Yes, it's true. Legumes like kidney beans and lentils should be an important part of your hair-care diet. Not only do they provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin. While rare, biotin deficiencies can result in brittle hair.

Blatner, who is also a spokeswoman for the American Dietetic Association, recommends three or more cups of lentils or beans each week.

Healthy Hair Food No. 4: Nuts

Do you go nuts for thick, shiny hair? You should.

Brazil nuts are one of nature's best sources of selenium, an important mineral for the health of your scalp.

Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a terrific source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.

 Healthy Hair Food No. 5: Poultry

Chickens and turkeys may have feathers, but the high-quality protein they provide will help give you the healthy hair you crave.

"Without adequate protein or with low-quality protein, one can experience weak brittle hair, while a profound protein deficiency can result in loss of hair color," Giancoli tells WebMD.

Poultry also provides iron with a high degree of bioavailability, meaning your body can easily reap its benefits.

Healthy Hair Food No. 6: Eggs

When it comes to healthy hair, it doesn't matter whether you like your eggs scrambled, fried, or over easy. However they're served up, eggs are one of the best protein sources you can find.

They also contain biotin and vitamin B-12, which are important beauty nutrients.

Healthy Hair Food No. 7: Whole Grains

Sink your teeth into hearty whole grains, including whole-wheat bread and fortified whole-grain breakfast cereals, for a hair-healthy dose of zinc, iron, and B vitamins.

A whole-grain snack can also be a great go-to food when your energy is zapped halfway through the afternoon, and you've still got hours to go before dinner.

Healthy Hair Food No. 8: Oysters

Oysters may be better known for their reputation as an aphrodisiac, but they can also lead to healthy hair -- and who doesn't love that?

The key to their love and hair-boosting abilities is zinc -- a powerful antioxidant.

If oysters don't make a regular appearance on your dinner plate, don't despair. In addition to getting it from whole grains and nuts, you can also get zinc from beef and lamb.

Healthy Hair Food No. 9: Low-Fat Dairy Products

Low-fat dairy products like skim milk and yogurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources.

For some healthy hair foods "to-go," try throwing a yogurt or cottage cheese cup in your bag when you head out in the morning to snack on later in the day. You can even boost their hair benefits by stirring in a couple of tablespoons of ground flaxseeds or walnuts for omega-3 fatty acids and zinc.

Healthy Hair Food No. 10: Carrots

Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision.

Since a healthy scalp is essential for a shiny, well-conditioned head of hair, you'd be wise to include carrots 

in your diet as snacks or toppings on your salad.

<3 Always,

Phoenix 

Emotional Eating

So the past two weeks have been absolutely awful for me. Everything from family to job and school things had gone wrong for me. I stayed at my Nana’s house for a couple days to cool off and as much as I love my Nana, I swear she has every one of my favorite food cravings at her house. As I hid in my guest room eating my 3^rd ice cream cone; I caught a glimpse of myself in the mirror. I saw nothing, but a really depressed and upset person. It was then that I realized that I am an emotional eater. As unfortunate as this is, I was bound and determined to stop myself. Realizing that I was an emotional eater only upset me more, but it was a different kind of upset. I was freak’n pissed at myself! All of the hard work I have been doing had gone down the drain because I was so upset that I decided to turn towards food for comfort. I threw away my ice cream and started doing Jackknife Crunches. I ended up doing an entire work out.

After I was done I felt so much happier with myself than I was after finishing an ice cream cone. Working out makes me feel so accomplished and proud of myself. Also when Im pissed it helps me work out my anger. Learning to channel my anger, depression and other feelings into my work out is definitely a process, but it’s something I’m working on. I found a photo on Pinterest that helped boost my motivation.

Also here are some facts I got from WebMD:  

How to Tell the Difference

There are several differences between emotional hunger and physical hunger, according to the University of Texas Counseling and Mental Health Center web site:

1. Emotional hunger comes on suddenly; physical hunger occurs gradually.

2. When you are eating to fill a void that isn't related to an empty stomach, you crave a specific food, such as pizza or ice cream, and only that food will meet your need. When you eat because you are actually hungry, you're open to options.

3. Emotional hunger feels like it needs to be satisfied instantly with the food you crave; physical hunger can wait.

4. Even when you are full, if you're eating to satisfy an emotional need, you're more likely to keep eating. When you're eating because you're hungry, you're more likely to stop when you're full.

5. Emotional eating can leave behind feelings of guilt; eating when you are physically hungry does not.

Managing Emotional Eating

Here are a few tips to help you deal with emotional eating:

Recognize emotional eating and learn what triggers this behavior in you.

Make a list of things to do when you get the urge to eat and you're not hungry, and carry it with you, according to the Tufts Nutrition web site. When you feel overwhelmed, you can put off that desire by doing another enjoyable activity.

Try taking a walk, calling a friend, playing cards, cleaning your room, doing laundry, or something productive to take your mind off the craving -- even taking a nap, according to the Tufts Nutrition web site.

When you do get the urge to eat when you're not hungry, find a comfort food that's healthy instead of junk food. "Comfort foods don't need to be unhealthy," says Wansink.

For some, leaving comfort foods behind when they're dieting can be emotionally difficult. Wansink tells WebMD, "The key is moderation, not elimination." He suggests dividing comfort foods into smaller portions. For instance, if you have a large bag of chips, divide it into smaller containers or baggies and the temptation to eat more than one serving can be avoided.

When it comes to comfort foods that aren't always healthy, like fattening desserts, Wansink also offers this piece of information: "Your memory of a food peaks after about four bites, so if you only have those bites, a week later you'll recall it as just a good experience than if you polished off the whole thing." So have a few bites of cheesecake, then call it quits, and you'll get equal the pleasure with lower cost.

Lastly, remember that emotional eating is something that most people do when they're bored, happy, or sad. It might be a bag of chips or a steak, but whatever the food choice, learning how to control it and using moderation are key.

Runner's Diet: Naan Pizza With Asparagus

Naan Pizza with Asparagus

This cookbook author Pam Anderson refuels with this healthy, seasonal, easy-to-make version of a runner favorite.By Pam AndersonImage by Yunhee KimFrom the May 2010 issue of Runner's World 

Naan Pizza with Asparagus

Asparagus is rich in bone-building vitamin K, immune-boosting vitamin C, and heart-healthy folic acid. Canadian bacon adds big flavor with little damage—an ounce has about one third of the calories of regular bacon and 10 fewer fat grams.

2 9-inch store-bought naan
1 teaspoon extra-virgin olive oil
1/2 cup part-skim ricotta cheese
Salt and ground black pepper to taste
1/4 cup prepared pesto
3 slices Canadian bacon, cut into thin strips
8 asparagus spears (bottom ends snapped off and discarded), cut into 11/2-inch lengths
1/2 cup (or about 2 ounces) grated fontina cheese

Adjust oven rack to lower-middle position and heat oven to 425° F. Place naan on a baking sheet. Mix ricotta and pesto and dollop onto breads.

Toss asparagus with oil and a light sprinkling of salt and pepper. Evenly distribute spears, along with Canadian bacon, over naan.

Bake until breads are warm throughout and asparagus is bright green, about 10 minutes.

Remove from oven; divide the fontina equally and top each naan with a portion of the cheese. Return them to oven and continue to bake until breads are crisp and cheese has melted, about five minutes longer.

Cut each pizza into quarters, serving each person two slices. Serves four.


CALORIES PER SERVING: 360
CARBS: 32 G
PROTEIN: 18 G
FAT: 18 G

So I found this recipe on Pinterest and I cant wait to try it. Let me know if you try it!

<3 <3 <3

Phoenix

Sweet Motivation

So I finally feel back to me, thanks to my good friend Kristie. For the past two weeks I have fell in too a serious slump because of this sun burn. I was unable to work out and a couple days ago my friend Kristie took me to a yoga class. It had to be the best yoga class I have ever taken. I highly recommend people try Chris Acosta's yoga class at St. Petersburg Yoga. Thanks to the both of them, it inspired me to keep going. I have alot of trouble since I stopped working out because getting back into; I just became super lazy and was making up every excuse possable. Tonight I turned on my favorite song and did Lauren Conrads Circuit work out and got right back into it.

If you are feeling bumbed out about something that has happened and you feel your having a hard time getting back into your work out. Talk to your friends or family. They are the greatest motivation.  These are people that truely care for you and want to see you succeed and be happy.

Hope all is well.

Love,

Phoenix

http://stpeteyoga.com/

http://www.laurenconrad.com/post/shape-up-lauren-conrad-bikini-boot-camp-fitness-plan