Healthy body. Happy tummy.

You all know that I pride myself in being a great cook but I am also really health conscious. The best way to have the best of both worlds in having a healthy lifestyle but enjoying the food that you make is to make some of your favorite things a lot healthier. The more we start paying attention to what we ingest, the better we will feel day in and out. For some of us, its a big adjustment but I always recommend to beginners, baby steps! Don't just quit everything cold turkey, you won't last very long. Back in the day when I first tasted whole wheat pasta, I almost spit it out! It was so gross and cardboardy to me! Now that I know what to expect AND have found the best quality brands/products, its a lot easier to stick with.

So to start with the MAIN thing you should really take notice of when trying to cut back is what you are intaking on a daily basis. Start by writing down each thing that you eat or drink, be sure to write down the portion size (weigh it or measure it out), the time and include anything you use like butter-salt-oil etc. You will be shocked to find out how many empty calories/sugar etc are in what you are eating.

There are also a LOT of misleading advertising ploys to get us to think we are buying healthier foods "FAT-FREE" "SUGAR-FREE" "LOW-FAT" all quickly come to mind. I have been fooled by these quick claims just like everyone else. As more and more studies and research become available to the public, we have learned that Low-fat/no-fat is a Big FAT Crock! All it really means is that instead of the extra fat, they ADD more unhealthy things like more sugar and higher carb content which simply CONVERT INTO FAT when we eat it! They also alter the oils used by putting more unnatural chemicals into our foods.

In fact when we eat foods high in carbs especially white refined ones (white bread-pasta-rice), our bodies digest them more quickly. This can lead to blood sugar swings and cravings making it more difficult to control our overall calorie intake - which means that second or third 'low fat' cookie starts to look very tempting! A diet too high in these refined carbs and sugars can be as unhealthy as a high-fat diet because it increases the risk of diabetes, heart disease and causes high cholesterol levels.

Make sure you're getting good fats:

• Eating more fish and nuts
• Removing the skin from poultry and trimming visible fat from other cuts of meat.
• Checking labels on food products.
• Using good quality un-saturated oils, like walnut or pumpkin, for dipping your bread instead of using spreads.
• Avoid frying instead steam, bake, poach or grill.
• Replace mayo with plain yogurt - just add a squeeze of lemon juice and some mixed herbs, chives work well. You can also use Greek Yogurt in place of sour cream!

One of my favorite snacks are Granny Smith Apples with 2 Tablespoons of Natural Peanut Butter. Delish and keeps me going when I need something to tide me over.

My almond crusted Halibut with grilled asparagus

Beware of Artificial Sugar!!  


Sweetener lesson 101: Avoid artificial sweeteners like the plague. While the mechanisms of harm may differ, they’re all harmful in one way or another. This includes aspartame (NutraSweet, Equal), sucralose (Splenda), saccharin (Sweet'N Low), acesulfame potassium, neotame, and others.

 

  
In the beginning of my own journey to healthy living, I was not completely swept up in the SUGAR FREE Craze, but now there's little doubt in my mind  that artificial sweeteners can be far worse for you than sugar and fructose, and there is plenty of scientific evidence to back that up! 
Aspartame is perhaps the most dangerous of the bunch. At least it’s one of the most widely used and has the most reports of adverse effects. Aspartame has been linked to causing cancer, increasing insulin levels in diabetics as well as many other horrible health problems. Did you know that it actually converts to METHANOL in our bodies?? Do you know that methanol is what is used to make fuel for vehicles?! I do not want that in my body, do you?

I will admit that it has been the most difficult thing for me to cut out of my life, after all its designed to be that way. Highly addictive and very dangerous for you. I try to cut it out all together but occasionally I will find products in which the labeling is not as clear. 

Its really better for you to watch your sugar intake on a whole and if you are consuming something with sugar, the real stuff is a better choice. 

I think we have learned a little today?? Now for the good stuff! Some of my most requested recipes! I really pride myself in making traditionally UN-healthy food, healthier and not sacrificing great taste. 

Brianna's Easy Cajun Chicken with Red-Pepper Sauce
   Serving Size: 4 people  Prep Time: 10 Cook Time: 25 min

you will need:
1 lb trimmed chicken breast-sliced
2-3 Red (or orange) Bell Peppers Seeded & Chopped
1 (3 cups) bag of Haricoverts (thin green beans) 

4oz cooked Barilla Whole Wheat Fettuccine
1 tsp Sodium Free Cajun Spice
2 Tbsp Olive Oil
1 Tsp Hot Sauce (I like Cholula-add more if you like heat)
1/2 Tsp Sea Salt
1.5 Tbsp of fresh Parsley

• place the chopped bell peppers in a steamer and steam for approx 20 min or until soft
• Boil water add pasta-cook for 7-8 min or until aldente-drain & set aside
• Add Green Beans to pot of water and boil for 10 minutes-Drain & set aside
•  in bowl mix chicken strips with 1 tbsp of olive oil and Cajun spice-cook on medium skillet
• Once peppers are done steaming, drain and place in blender-add 1tbsp olive oil, hot sauce, sea salt and 1 tbsp parsley-Blend until smooth

To arrange, place 1 cup of pasta in the bowl, top with half of the green beans, half of the chicken, and pour red pepper sauce-toss with 2 forks-top with parsley if desired and enjoy!

This dish is really a crowd pleaser at my house, its easy to make, healthy and delicious!

Serves 4

Calories 247, total fat 6g, 58mg chol, 360mg sodium, 25g carb (4g fiber, 5g sugar), 24g Protein

For dessert!

Healthier version of a Molten Lava Cake

Brianna's Molten HOT Cakes

Prep time: 20 min. Total time: 2 hours
You'll need:

• 3 tbps unsalted butter
• 2 tbsp canola oil
• 3 oz high quality dark (bittersweet) chocolate (60-70% cacao) chopped
• 3 oz whole wheat pastry flour (I like Bobs-approx 2/3 cup)
• 1/2 cup unsweetened cocoa
• 1 1/2 tsp baking powder
• 1/4 tsp Kosher salt
• 1/2 cup granulated sugar
• 1/2 cup packed brown sugar
• 1/2 tsp vanilla extract
• 3 large eggs
• Baking spray with flour
• powdered sugar (optional)

1.Combine butter, oil, and chocolate in the top of a double boiler. Cook over simmering water until chocolate almost fully melts, stirring gently with a spatula. Remove top of double boiler; stir gently until chocolate fully melts. (you can create your own double boiler by placing 1 pot on top of another that is the same size)

2. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, cocoa, baking powder, and salt in a bowl; stir well with a wisk.

3. Place granulated sugar, brown sugar, vanilla, and eggs in a large bowl; beat with mixer on medium until light & fluffy (about 2 min). Set aside 2 tbsp (or a little more) melted chocolate. Gradually pour remaining chocolate in a thin stream over egg mixture-while still beating at medium speed. Then gently fold flour mixture into the egg mixture.

4. Divide batter evenly among 10 5oz ramekins (or you may use a little more in larger ramekins) coated with baking flour spray. Working with 1 ramekin at a time, spoon in 1/4 tsp melted chocolate that you reserved, pushing teaspoon towards the center of the batter. Repeat with the remaining ramekins. Arrange ramekins on a jelly-roll pan. Cover and refrigerate for 1 hour (may for a bit longer if desired)

5. Preheat oven to 400.

6. Let ramekins stand at room temp for 15 min. Uncover and bake at 400 for 13 min OR until cakes are puffy and slightly crusty on top (centers will not be set). Place a dessert plate on top of each ramekin and using a dry kitchen towel or oven mitt, invert each cake onto plates. Garnish with powdered sugar if desired. Serve immediately.

Serves 10
Calories 249, Fat 11.8g (sat 5.1, mono 4.4g, poly 1.3g), Protein 4g, Carb 35g, Fiber 3g, Chol 65mg, Iron 2mg, Sodium 135mg, calc 71mg

Tips for a better & lighter cake;
A traditional lava cake has approx 7-900 calories triple the fat content and while they're delish, there are better alternatives. My healthy version is NOT something you want to eat every day, this is more of a special treat for you when you are craving something decedent. The whole wheat pastry flour lightens up the batter and creates a crisp outer crust, its a bonus that it adds 1g extra fiber per serving. Cocoa powder allows for intense chocolate flavor without the cocoa butter of whole chocolate. Saves so many cals and fat per oz over regular chocolate.
 
Remember guys & girls, NOTHING tastes as good as healthy feels so do what you can to lighten up your tummy, you won't regret being able to fit comfortably into your clothes! 

For more healthy lifestyle tips and so much more, follow me on Instagram 
Until next time, 

XO Brianna