Tosca Reno's Eat Clean Guacamole

Holy Moly Guacamole!! This is by far the BEST guacamole recipe we have ever tried & we love making it! Mmmm!! Thank you, Tosca Reno, for this beautiful recipe:

Guacamole is often overlooked as a viable Clean-Eating option since it is loaded with ingredients that make it fatty- mayonnaise or sour cream.  You can enjoy this delicious and nutritious food by making a few low-fat changes and voila!  guacamole is suddenly off the avoid list.  Try it on breads, chicken or virtually anything else you can think of!

INGREDIENTS:
3 ripe avocados
Juice of 1/2 fresh lime
1 Tbsp/15ml chopped cilantro
1/2 red or purple onion, minced well
1 clove garlic passed through a garlic press
Sea salt and fresh ground black pepper to taste.

PREPARATION:
1 Cut avocados in half. Discard pit and scoop flesh into bowl. Place all ingredients in medium bowl and mix until just combined. Don't over mix.

TIP: Eating guacamole is good for your face too. Avocados are loaded with skin-enhancing nutrients.

NUTRITIONAL VALUE PER SERVING:
Calories: 166
Protein: 2g
Carbs: 10g
Fiber: 6g
Sugars: 1g
Fat: 14g
Sodium: 8mg

EAT BREAKFAST!

The first questions I ask anyone who comes to me asking about their health are: "Do you drink enough water?" and "Do you eat breakfast?". I'm not a doctor and I don't diagnose health problems. But if you ask those two questions, you can get at the root of many health issues people deal with every day. Most people feel they drink enough water, but they don't. And most people are honest about breakfast and have an passionate excuse why they skip it: "I can't do anything that early", "It doesn't make me feel good", "My body won't let me". The importance of breakfast is something I had learned too late in my career. I was getting paid to play hockey, and when I should have been on top of my game I wasn't prepared. It never occurred to me that a coffee and a chocolate chip Otis Spunkmeyer muffin was a boulder in my gut and did nothing but give me 'gas' during practice. Nutrition was last on my priority list when it should have been my first. Why is it so important? Breakfast would be the first meal most people have in over eight hours. Miss it, and your body has gone without food for half of the day. Your body doesn't stop working when you sleep. It needs nutrients. It needs 'fuel'. It needs to prepare. And everyday YOU expect your body to: feel energized when you wake-up, exercise, go to work and make important decisions, fight disease, or even have a regular bowel movement... are you kidding? In one year of teaching high school Biology I learned more about my excretory system than anyone wants to know. Your body's complex systems are not for you to figure out. Let your doctor, nutritionist, or even your therapist earn their money. Whoever you turn to for support, they should be telling you to keep the 'fuel' healthy, keep it consistent, and watch what your body will do for you. Eat a balanced breakfast everyday.
Say Yes to Greek Yogurt                  
It's funny to think that just a few years ago most of us had never heard of Greek yogurt, and now it has taken over the dairy case at most markets. By straining the whey, Greek yogurt (also called strained yogurt) is not only thicker, but also provides twice the protein of traditional yogurt. 
Read more for great breakfast ideas... http://www.sparkpeople.com/blog/blog.asp?post=16_ways_to_say_yes_to_greek_yogurt_for_breakfast 

More Food for Life. Really!

If you don't have apple cider vinegar in your fridge, please read the following article by Lisa Mitchell (http://www.mindbodygreen.com/0-5875/15-Reasons-to-Use-Apple-Cider-Vinegar-Every-Day.html) and buy some today! And don't leave the grocery store without a small load of lemons. This is new to me... an endless list of lemon benefits and uses. We don't claim to know much, but I do know when I'm introduced to something to make life better than it was yesterday. :)

 Most people are familiar with the traditional uses for lemons to soothe sore throats and add some citrus flavor to our foods.

However the diversity of applications for lemons far exceeds general knowledge and once you read the following list, you’ll likely want to stock at least a few lemons in your kitchen 24-7. Read more at 

http://www.realfarmacy.com/45-uses-for-lemons-that-will-blow-your-socks-off#!prettyPhoto

Food for life. Literally.

Is it science or just common sense that your body works better with the right balance of nutrients. 'Real' food not only helps the average person feel better, but it can heal. If it can heal, it can make you live longer. It's only difficult to understand if you close your mind really tight.

When patients go to see Dr. Daphne Miller, they are more likely to leave with a recipe for a wholesome meal than a drug prescription.

In 2000, Ronnie Sampson, 52, was diagnosed with neurosarcoidosis, a disease that tricks the immune system into attacking certain parts of the body.

Sampson’s doctor put him on prednisone, a corticosteroid that helps to suppress the immune system.

But while the drug helped eliminate symptoms of his disease, the self-employed graphic artist started having headaches, gained weight, developed insomnia and even became diabetic.

Read more at http://www.voanews.com/content/us-doctor-prescribes-food-as-medicine/163320.html

Easy & Healthy Breakfast Ideas

Skipping breakfast can put you at greater risk of being overweight.

Start your day with these healthy, low-calorie breakfast options.

                                                  

 
Waffles with Blueberry Maple Syrup

1/3 cup frozen blueberries

2 teaspoons maple syrup

2 whole-grain waffles

1 tablespoon pecans 

Make it: Microwave blueberries and syrup together for 2 to 3 minutes, until berries are thawed. Toast waffles and top with warm blueberry syrup. Sprinkle with pecans.

  

 

Spinach & Bacon Omelet 

1 egg plus 2 egg whites

2 slices cooked turkey bacon, crumbled

1 cup baby spinach

Cooking spray

1 slice whole-grain toast

1 teaspoon butter 

Make it: Whisk together eggs, bacon and spinach. Coat a skillet with cooking spray; cook egg mixture and serve with toast and butter. 

Pumpkin & Granola Parfait

1 container (6 ounces) plain low-fat yogurt

2 teaspoons honey

1/4 teaspoon pumpkin-pie spice

1/4 cup granola

1/2 cup canned pumpkin

Make it: Mix together yogurt, honey and pumpkin-pie spice.
In a bowl, layer yogurt mixture, granola-bar crumbs and pumpkin.

                                 

Bagel & Cream Cheese With Tomato 

1 small (3-ounce) whole-grain bagel
2 tablespoons low-fat cream cheese
2 large slices tomato
Salt and pepper to taste 
Make it: Toast bagel halves and spread with cream cheese. Top each side with a slice of tomato and season with salt and pepper. 

Vanilla Spice French Toast with Apple 

1 egg plus 2 egg whites
1 teaspoon vanilla extract
Dash each of cinnamon and nutmeg
2 pieces whole-grain bread
1/2 medium apple, sliced 
Make it: Whisk eggs, vanilla, and spices together. Dip bread into egg mixture. Spray skillet with cooking spray and saute bread on each side until brown (about 3 minutes). Top with apple slices.

  

Three-Cup Quick Start 

1 cup whole-grain oat cereal

1 cup skim milk

1 cup blueberries

Honey & Pear Oatmeal with Almonds 

1 medium pear, diced

2 teaspoons honey

1 packet instant plain oatmeal

1 tablespoon almonds, chopped 

Make it: Microwave pear and honey until warm (about 3 minutes). Prepare oatmeal with hot water and top with pear and honey. Sprinkle with almonds.

Peanut Butter & Banana Smoothie 

10 ounces skim milk or plain almond milk 

1 tablespoon natural peanut butter 

1 medium banana 

Make it: In a blender, combine all ingredients and mix until smooth. Use 6 ice cubes for a thicker consistency.

Santa Fe Egg Scramble 

1 egg plus 2 egg whites

2 tablespoons canned green chilies, dried

2 tablespoons cheddar cheese

1 whole wheat tortilla, heated

1/2 grapefruit 

Make it: In a pan over medium heat, scramble eggs, chilies, and cheese together. Once cooked, place egg mixture in tortilla and fold. Eat with grapefruit.

Recipes Courtesy of Fitness Magazine:

http://ow.ly/iYjDa