Super Easy Summer Quencher

The heat is on!

This week's recipe is so incredibly simple, so unbelievably easy, that I feel guilty calling it a recipe. So, instead, let's call it a reminder with a tip attached. A healthy living reminder from your favorite fitness company to make this summer your best yet.
When the temperatures rise, the need to stay hydrated rises as well. When our bodies sweat we lose water, and when our bodies don't have enough water...all kinds of chaos ensues.
Including:

• Dizziness
• Fatigue
• Headache 
• Cramps 
• Nausea

Among others. It is also important to remember that muscles are made up of 3/4 water, and so they lose their ability to function optimally or even properly when they lose fluid. And at just 2% dehydration in the heat, athletes lose their mental ability to operate at their best.

Whew. Sounds bleak. The good news is that we have a recipe this week that is water...but even better. Drinking enough water is important, of course, but if you want a little flavor boost and some fiber to boot, try this out.

Watermelon Water

Gather:

• Watermelon, rinds cut off
• Ice

Method:

1. Chunk watermelon into cubes.
2. Add a little crushed ice and place in a blender
3. Blend until liquid

That's it. So again, not a recipe, but a sweet, fibery, refreshing thirst quencher to replenish your body in the heat...and it's also a treat!

Drink your watermelon water, and we'll see you back here for another recipe next week.

Healthy Marinades for the Grill

Summer definitely has one thing going for it, and that is the ease of cooking healthy, high-protein foods in a hurry. Throwing a couple of lean steaks on the grill, or tossing some chicken breasts, fish, vegetables--you can't go wrong. They all taste great with a little lick of the flames and a little seasoning for flavor. 

But what is the best type of marinade? Lean cuts of meat or fish (and definitely vegetables) need a little oil based goodness in order to keep them from sticking and to lock in the flavors of the grilling and the spices, without drying the meat out. 

So, we gathered you a couple recipes. 

You are welcome. 

Garlic & Rosemary Marinade

Gather:

• 1/4 cup water
• 1/4 cup vinegar
• 1/4 cup olive oil
• 2 cloves garlic, minced
• 3/4 tsp dried thyme
• 1 tsp dried Italian style seasoning
• 1 tsp dried rosemary
• 1/2 tsp oregano
• 1/2 tsp sea salt
• 1 tsp ground black pepper

Mix all together in a bowl and then put into a container and refrigerate or use immediately. Best on meat or vegetables. 

Dijon Garlic Marinade

Gather:

• 1/4 cup olive oil
• 2 tbsp Dijon mustard
• 1 tbsp lemon juice
• 1/2 tbsp pureed garlic (or one clove minced)
• 1 tbsp fresh rosemary
• 1/4 tsp ground coriander
• Salt and pepper to taste

Method: Combine all ingredients and brush on meat before grilling. Best for meat.

Lemon Dill Marinade

Gather:

• 1 lemon, juiced
• 2 tbsp olive oil
• 2 tbsp freshly chopped dill or 1 tbsp dried dill
• 1 clove garlic, minced
• 1/2 tsp honey

Method: Mix together in a bowl and brush over food before grilling. Best for fish, chicken or vegetables. 

Three marvelous marinades to make your summer a little healthier, and a lot tastier. Check back here next week for another recipe to help you keep your goals in check and your fitness on fleek. 

Peach Pie Smoothie

The weather in Houston has been high and low, wet and dry, balmy and chilly. And that's just in the last week. And while I think most of us would be okay with the searing hot temperatures of summer holding off a little bit longer, that doesn't mean that we want to hold off on the good things summer has to offer. 

The tasty things.

Like, barbecue in the backyard, and fresh vegetables, and fruit...and peach pie. Except that peach pie isn't healthy and doesn't fit in with most of our diet programs or align with our fitness goals. The good news, is that there is a smoothie to solve that. 

A sweet and satisfying delicious-as-dessert smoothie to satisfy your need for your favorite summer flavors, while keeping your goals in check. We got you.

Peach Pie Smoothie

Gather:

1/2 cup milk of your choice. (Almond, Coconut, Whole, Goat...whatever)

1/2 cup of nonfat yogurt

1 tbsp honey (use local to get anti-allergy benefits!)

1/4 tsp vanilla 

1 cup frozen (preferably FRESH frozen) peaches

1/8 tsp ground cinnamon

Pinch nutmeg

Pinch Ginger

Method:

If you don't have fresh, in-season peaches yet in your area (but you're still craving) then using frozen unsweetened is fine. If not, core a peach and slice it into 6-8 pieces, then freeze. Freezing the peaches first will give the smoothie a better consistency and eliminate the need to add ice. 

-Put all ingredients in a blender and process until smooth.

Join us back here next week for a great grill recipe!

Apple Cookies

Ok, so they aren't really cookies. Hope you are not too disappointed. But they are crunchy and sweet and really delicious. They have protein from nut butter, almonds and walnuts and are filling because the apple packs a fiber punch. These aren't your grandma's cookies, yo. 

Dessert is a real thing. It doesn't matter how filling your dinner was or how hungry you aren't, dessert still sounds good. But after making good choices for your meals all day and getting a workout in, ruining it all with something high fat and high sugar is the worst. Try out this week's recipe for an alternative to dessert, or as a filling snack for after workouts. (Or, whenever)

Apple Cookies

Ingredients

1 Apple

1/4 cup Peanut butter

1/4 cup Chocolate chips

1/4 cup sliced almonds

1/4 cup coconut

1/4 cup walnuts

Method: 

• Slice apples into 1/4 inch rounds
• Spread with peanut butter (or almond butter if you prefer)
• Top with chocolate chips, coconuts, sliced almonds and walnuts

Whole Fruit Popsicles

Listen, we think you really need popsicle molds. You can get them at your local Walmart, on Amazon, or at Target. Wherever they can be found, they need to be purchased. By you. Immediately. 

Not only are they a necessity for today's recipe, they are also a handy tool for any time that sweet tooth strikes. Making your own at home frozen treats is not only economical, but a great way to get in the fruit your body needs on a daily basis--and in a fun and delicious way. 

As the temperatures climb, it becomes necessary to find tasty, healthy snacks to beat cravings when they strike. But store bought ice-cream novelties are generally either not good for you, or if they are, then they are massively overpriced. 

This recipe is an awesome alternative to other popsicle options. It is jam packed with  real, fresh fruit with the added bonus of potassium from the Coconut Water used to set the fruit in the mold. Fresh fruit, hydrating coconut water, and a recipe so easy to prepare that there really is no excuse to buy a klondike. Ever. 

Real Fruit Popsicles

Ingredients:

2-3 Kiwis, peeled and sliced

1 pkg Fresh Strawberries, sliced

2-3 Tangerine Oranges, peeled and sliced

1 pkg Fresh Blueberries

Coconut Water

Popsicle Mold

Method

1. Add cut up fruit to popsicle mold — allow room for space between fruit, do not over pack. 
2. Pour in coconut water until it reaches the top of each mold.
3. Freeze the molds overnight, or until solid. Once frozen completely, enjoy immediately. 

Stay cool and see you next week with another healthy recipe! 

Ranch Chicken Skillet

If you've got 15 minutes and a skillet, then you've got dinner. Coming home from work every night, dinner can be the last hassle that anyone wants to deal with. Who has time for one more task, one more problem, one more responsibility? Nobody, that's who. But instead of stopping by some fast food, burrito joint, or 'on-the-go' healthy pre-prepped meal place, just whip up a 15 minute skillet full of protein and vegetables.

It's that easy, y'all. Don't make dinner so hard, don't put so much pressure on yourself. Healthy doesn't have to be difficult. And we'll prove it to you...

RANCH CHICKEN SKILLET

Gather:

• 3 tablespoons olive oil
• 1 1/2 pounds boneless skinless chicken breasts, diced into bite-sized pieces
•  2 cups broccoli, cut into bite-sized pieces
• 1 cup zucchini, diced in 1/4-inch pieces
• one .74-ounce packet Ranch dressing seasoning and dressing 
• 2 tablespoons lemon juice
• about 2 cups fresh spinach leaves, cut into bite-sized pieces if necessary (2 big handfuls)

Method:

1. In a large skillet, add the olive oil, chicken, and cook over medium-high heat for about 3 to 5 minutes, flipping so  that all of the  sides cook evenly. Cooking time will vary based on thickness of chicken. Cook until about 70% done
2. Sprinkle half the packet of ranch seasoning mix over the chicken.
3. Add the broccoli, zucchini, and evenly distribute the remainder of the ranch seasoning mix.
4. Evenly add the lemon juice. Mix.
5. Cover skillet and allow vegetables to steam for about 3 minutes, or until just about crisp/tender.
6. Add the spinach and cook uncovered until wilted, about 1 minute. Stirring constantly.
7. Serve immediately! 

Lemon Banana Ice Cream

Even though the weather here in Houston has been funky lately, (storms, sun, wind, cold, more sun, wind, etc) it is clear that summer is firmly on its way.

Last weekend was the official start of spring, and nothing says spring in Texas like tropical fruits and ice cream. Right? Especially when its 85 degrees.

The only problem with increasing temperatures is the fact that instead of reaching for healthy fruits that are naturally sweet (and full of water, which our  bodies need more than ever when the temps rise!) we usually start thinking about a milkshake, or an ice cream. Anything cool and cold and sweet. 

Also, for those that celebrate there's a cruel holiday sneaking up this weekend. A holiday filled with chocolate eggs and rabbits and all other manner of diet disasters. Do not give in! With all of the hard work you've been putting in at the gym by yourself, or with your trainer, you don't want to undo all that commitment for your sweet tooth or a holiday. 

Solution: healthy ice cream. Last year we gave you a recipe for delicious strawberry "nice cream", and some pineapple "nice cream", but this time we are going whole lemon. Something sweet and tart, and perfectly refreshing --and it's only 3 ingredients, so it won't hurt your gains or your meal plan.

Lemon Ice Cream

Gather:

• 2 Frozen bananas (when freezing, break into two or three pieces per banana for easier blending)
• 1/2 Lemon- juice + zest
• 1 tbsp vanilla extract
• Optional-2 tablespoons lemon or vanilla yogurt for a little extra creaminess

Method:

Place frozen bananas, lemon juice and zest, vanilla and yogurt (if using) in your blender. 

Continue to blend, stopping to scrape mixture from sides if needed, until it reaches a frozen yogurt like consistency.

Eat. All of it. Do it. 

And that's it. A cure for your sweet tooth that is healthy and satisfying. See you back next week for a spring inspired dinner option!