Category Archives: Recipes

Be A Healthy Fan.


If you don’t know what Sunday is by now, you are living under a rock.  In just a couple of days the fantastic New England Patriots are taking on the New York Giants in Super Bowl XLVI (46).  This game is highly anticipated for many reasons.  New England fans are seeking revenge on the Giants after the upsetting loss they experienced four years ago.  People who love the game of football are looking forward to impressive plays and creative strategies.  Those who just want to go to a good party will have plenty of options.  You may be asking yourself what all this has to do with A Healthy Balance and the answer is EVERYTHING.

 

Trying to find the balance between enjoying yourself in any setting while still maintaining a healthy diet and finding time to exercise can be stressful, especially during holidays or times of celebrations.  Days like the Super Bowl can be diet disasters if you don’t plan ahead and commit to staying on track.  Sitting on a couch for hours, eating fatty appetizers and washing them down with adult beverages is the easiest way to erase all the hard work you did at the gym or boot camp this week.   You may convince yourself that since you were “good” all week you deserve a cheat day, but that doesn’t mean shoving anything and everything into your mouth is acceptable.  The worst part is that foods notoriously linked to football like nachos, dips, and wings flavors are going to expand your waistline faster than Welker can return a kickoff.

 

Of course there are ways to prevent falling off the healthy wagon and here are a few foolproof ideas:

 

1.  Do something active the day of the game.  Kick off isn’t until after the sun goes down, so what you do with the rest of your Sunday is up to you.  If you’re extra ambitious, treat it like any other day and hit the gym or go for a run.  If you aren’t in the mood for that, head outside with a football and get pumped up by tossing around the old pigskin.  Basically, do anything other than start the eating/drinking celebrations at noon.  By breaking a sweat earlier in the day you’ll set yourself up for success and be less apt to indulge later.

 

2. Eat like you normally would.  Don’t get up on Sunday and only eat breakfast then wait until the game to eat again.  By the time it starts you’ll be starving and grab whatever is in sight regardless of the calorie count.  Eat a well-balanced, healthy breakfast like you would during the week and then eat lunch and even dinner depending on what time you go out.  This way you can sample a few fantastic Hors d’oeuvres but you’ll have your attention focused on the most important thing…THE GAME!

 

3.  Surround yourself with healthy snacks.  If everyone else is munching and grazing, it’s going to be harder for you to keep yourself from doing the same.  If you only have healthy snacks within reach you won’t feel like you’re missing out and can be free to have some celebratory snacks.  If you are hosting a party you will have a better opportunity to supply these good snacks, but if you are a guest just bring some with you.  An easy option is a veggie tray loaded with fresh veggies and hummus and/or ranch dip made with fat free sour cream.  At the end of the game you are going to feel a lot better if you ate carrots, celery, and snap peas than if you ate half a tray of buffalo chicken dip.  Plus, it will be easier to jump up and down when the Pats win!!

 

Here is a link to some pretty easy, healthy Super Bowl party alternatives:   http://www.eatingwell.com/recipes_menus/collections/super_bowl_1

 

4. Go easy on the liquids….I’m not talking about water.  If beer and football go together for you like #12 and touchdowns, have a few, but don’t over do it.  The empty calories in the drinks alone will set you back, but coupled with lower inhibitions, that stack of ribs that you’d usually pass by may start to seem irresistible.   Nothing kills willpower more than too many drinks.  You’ll be thanking me the next day since most of you have to work Monday morning.

 

This link gives you some advice from our favorite Skinny Girl.  Her cocktails are delicious and low in calories.  There are also a few good snack recipes:
www.bethenny.com/post/fun-and-delicious-super-bowl-recipes

 

5. Lastly, have fun.  The Super Bowl only comes once a year and it’s a great opportunity to get together with friends and family and watch some really good football.  Enjoy the game, great company and some good food, but don’t overdo it.

 

Whether you’re a diehard football fan, a Half-Time commercial critic, or just love to watch hot guys run around in tight pants you’ll feel much better the day after if you wake up and know that you stuck to your healthy goals.  Tom Brady didn’t get the body he has by laying around, eating bags of chips and drinking twelve packs, and neither did his supermodel wife for that matter.  You know for sure that Gronk and Hernandez didn’t get their physiques doing anything other than sticking to their training plans even when tempted with what seemed like the more fun, easier option.  If you really want to show your appreciation for the game and the guys who play it, treat your body the way an athlete would.

 

GO PATS!!

 

Oh yeah and…. Be Healthy. Be Balanced.

 

Leave a comment: How are you going to make your SuperBowl festivities healthy?

 

A Healthy Balance
14B Alleyne St.
Quincy, MA 

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Be A Healthy Chef: Maui Burgers!


I’m loving this warm summer-esque weather we’ve been having and there is nothing I love more than cooking on the grill. And even more than cooking on the grill, I love that there is no clean up afterwards!

Try these Maui burgers for a healthy and sweet spin on the traditional burger.

To prepare:

1. Form 1/4 lb lean ground turkey into patties

2. Mix in 1/8 cup teriyaki sauce

3. Grill to desired temperature

4. Grill sliced pineapple rings

5. Place burger and pineapple on a whole wheat bun

6. Top with additional teriyaki sauce

7. Enjoy!

 

 I paired mine with baked sweet potato “chips” for dinner

 

Nutrition information

Calories               335

Total fat                10.5 g

Saturated fat        2.5 g

Cholesterol          95 mg

Sodium                 712 mg

Carbohydrate      36 g

Fiber                       7 g

Protein                  26 g

Prep time: 15 minutes

Total price for 4 servings: $10.46

Been there, cooked that tips:

  • Try substituting veggie burgers for turkey for a vegetarian swap out
  • This recipe is a little high in sodium so make sure to pair it with a low sodium side
  • Top with additional veggies (red onion, jalapenos, spinach, etc) for  a little extra kick
If you enjoy this recipe, make sure to check out our new RD approved cookbook that’s hot off the presses. Be A Healthy Chef! is available for just $22. Contact us to order yours!
Be Healthy. Be Balanced.
-Alicia and Nikki

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Be Red.


I just realized I missed National Wear Red Day since it was last Friday the 4th! For those of you not familiar with the movement, the Go Red for Women movement was started by the American Heart Association in 2004 after nearly 500,000 US women died secondary to cardiovascular disease.

Up until this movement, many Americans thought cardiovascular disease only affected “old men.”  The goal of Go Red is to increase awareness of the impact of cardiovascular disease on women’s health. The movement challenges all women to know their risk for heart disease and take action to reduce their personal risk.

Check out http://www.goredforwomen.org/BetterU/index.aspx for a bunch of tools to help get you started, including heart healthy recipes, fitness tips, and much more!

Be Healthy. Be Balanced.

-Alicia and Nikki

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Be A Crock.


Who doesn’t love coming home  to a warm, home cooked meal? I sure do and that’s one of the many reasons why I love my crock pot. But even though I love it, I often forget about it. So I’ve decided to devote an entire post to the benefits of crock pot cooking in order to profess my love.

Reasons I love my crockpot:

1. Rarely am I home early enough to have a warm meal on the table by 8 PM, unless of course my “prep” work consists of dialing the pizza place down the street.

2. After I’m finished eating, there is only one pot to clean!

3. Often crock pots are large enough that there are enough leftovers for lunch the next day.

4. The crock pot needs little to no tending to, leaving me free to do other things around the house (or even leave it unattended).

5. Crock pots are relatively inexpensive. You can find a good one for about $30 and if you’re really thrifty check out local yard sales and thrift shops.

So there it is, I love my crock pot and I would like to extend a formal apology to it for allowing it to sit on the top shelf of my kitchen cabinet and collect dust for months on end.

Just a word of caution- don’t leave your crock pot unattended the first few times you use it, just in case it does malfunction.

 

Leave a comment: What’s your favorite kitchen appliance? Is there an appliance you love, but don’t use that frequently?


Be Healthy. Be Balanced.

-Alicia and Nikki

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(Don’t) Be a Turkey.


So the count down to Thanksgiving is right around the corner and most people are trying to figure out how to stay on track with their healthy eating habits. One Thanksgiving staple that there are a lot of questions about is turkey and the difference between white meat and dark meat. So which is healthier?  A 3.5 ounce serving of white meat has fewer calories (161) and fat (4g) than dark meat which has 192 calories and 8 grams of fat. So the big difference is in the amount of fat in each serving, but the real diet saboteur is the skin. A serving of white meat with the skin jumps to 194 calories and 8 grams of fat and a serving of dark meat with the skin carries 232 calories and 13 grams of fat.

Moral of the story: try to stay away from the skin!

Stay tuned all week for tips on how to stay healthy during the holidays!

 

Be Healthy. Be Balanced.

-Alicia and Nikki

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Be A Healthy Chef. Turkey Peach Salad.


The fresh peaches and plums in this salad in addition to the lemon-poppy seed dressing are a refreshing combination! Try this yummy summer salad while peaches and plums are still in season.

To prepare turkey:

1. Cut 2 turkey breast tenderloins in half horizontally

2. Rub each side with olive oil and sprinkle with salt and pepper

3. Grill until no longer pink in the middle (about 12-15 minutes, flipping once halfway)

To prepare fruit:

1. Slice 2 peaches and 2 plums

2. Place in bowl and toss with lemon juice until fruit is lightly coated

To prepare dressing:

1. Combine 1/2 cup low fat lemon yogurt, 1 thinly sliced green onion, and 1/4 tsp poppy seeds

2. If necessary, stir in additional lemon juice until drizzling consistency is reached

Divide mixed salad greens (I used Boston Lettuce because I had that on hand) onto 4 plates, arrange turkey and fruit on top and drizzle with dressing.

Serves 4

Total prep time: 25 minutes

Total cost: $19.32

Nutrition information

Calories               219

Total fat                3 g

Saturated fat        1 g

Cholesterol          70 mg

Sodium                 77 mg

Carbohydrate      17 g

Fiber                       2 g

Protein                  30 g

Been there, cooked that tips:

  • Add the juices from the peaches and plums to the dressing mix to help thinning it to drizzling consistency.
  • Slice up a few extra peaches and plums for a healthy snack the next day. Coating them with lemon juice keeps them fresh longer.
  • Substitute baby shrimp or chicken to this recipe to get a different taste (Keep in mind this will affect the nutrition information).

Be Healthy. Be Balanced.

-Alicia and Nikki

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Be A Healthy Chef. Mediterranean Orzo.


So I have never tried Orzo before this recipe and I have to say…pretty good. It is denser than most pastas so packs a little more punch in terms of making you feel full. I’ve included a few tips I would recommend after making this recipe myself, as well as how long it took me (I am not a gourmet chef) and how much it cost me to make (I am a bit of a bargain hunter).

Looks yummy right? Here’s how to make it …

  1. Bring a pot of lightly salted water to a rolling boil
  2. While the water is boiling, chop half a small red onion, half of 1 medium yellow, red, and green peppers, a handful of black olives, about 6 sun-dried tomatoes, and 2 tablespoons fresh parsley
  3. Once the water is boiling, add a 12 oz box of orzo and cook stirring occasionally for about 6 minutes
  4. Drain the orzo
  5. Combine all your chopped ingredients and toss with 2 tablespoons red wine vinegar and 1 1/2 tablespoons olive oil
  6. Top with 2 ounce crumbled feta cheese

Serves 4, Serving Size 1 cup

Total prep time: 22 minutes

Total cost:$12.49

Nutrition Information

Calories                 181

Fat                          6g

Saturated Fat       2g

Cholesterol          6 mg

Sodium                 266 mg

Carbohydrate      27 g

Fiber                     3 g

Protein                  6g

Been there, cooked that tips:

  • Use a food processor for all of your chopping and save a ton of time. Use the S shaped blade and use the pulse button to chop coarsely
  • Use a colander with small holes to prevent run-aways during draining
  • Go light on the parsley. Fresh parsley is a lot more flavorful than dried parsley so too much will have an overwhelming flavor
  • Serve this dish cold as a pasta salad alternative

Let me know what you think of this dish!

Be Healthy. Be Balanced.

-Alicia and Nikki

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