How to Pack the Perfect Healthy Picnic

How to Pack the Perfect Healthy Picnic

How to Pack the Perfect Healthy Picnic

stockvault-pretty-girl-with-a-camera128770

It’s a beautiful time of year to enjoy the great outdoors and get some sunshine; it’s good for your soul and your waistline. Take some time to enjoy a nice hike, a swim in the river, or just a casual stroll with your loved one. While you’re at it, take a healthy picnic lunch with you, customized for your event, with these great tips.

Planning For A Picnic With Kids

Taking kids into the great outdoors can be a fun and simple way to help them get plenty of exercise this summer. Along with the sunscreen, be sure to bring some healthy, portable, kid-friendly snacks that they can grab and run with during their adventure. Be sure to plan a variety of choices for different taste buds, but these don’t have to be elaborate.

A simple picnic for kids can include some sandwich choices packed on whole grain bread, small sized fruits such as mandarin oranges, grapes or raisin boxes, and some carrots and celery with dip. A good drink option is a juice box that has been frozen ahead of time, which then doubles as ice while being transported. Be sure to read labels though, opting for products that are 100% juice.

Enjoying A Picnic For Two

Whether you’ve been married for years or just getting to know that special someone, why not plan a picnic date this summer? Summer picnics can be quite romantic. You can easily find a scenic spot to grill out using a cheap portable grill.

An easy recipe to make in the great outdoors is this cucumber ranch steak from Beef; It’s What’s for Dinner. Simply season your steak and dice your veggies before leaving home and pack your ingredients in small containers. Don’t forget to include a steak knife on your picnic list!

Cucumber Ranch Steaks (downsized for two)

  • 2 ranch steaks or small ribeye steaks
  • ¼ cup deseeded diced cucumbers
  • 2 Tablespoons ranch dressing
  • 1½ tsp. garlic pepper seasoning
  • ½ small tomato, diced, optional

Combine cucumber and dressing in small bowl. Set aside. Press garlic-pepper seasoning evenly onto steaks. Place steaks on grill over medium, ash-covered coals. Grill, covered, 8 to 11 minutes (over medium on preheated gas grill, times remain the same) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Serve steaks with cucumber sauce. Garnish with tomato, if desired.

To round out your picnic meal, pack some diced potatoes in water with fruit fresh (to keep from browning), then season and wrap in foil at your picnic site; these can be cooked right on the grill. Uncork a bottle of wine and enjoy your romantic evening.

How To Keep Your Picnic Safe And Nutritious

(more…)

Continue Reading

The Ultimate Guide to Working Out While Traveling

Screen Shot 2015-06-17 at 4.31.58 PM

Exercises To Go

Summer time…

The thought of memories and anticipation is what keeps you going all year long.  It’s the most exhilarating season when sunlight beams around you and the excitement of a getaway awaits you!

During this time, many people are out of their homes and traveling to see family, friends, or a new destination. This is all great, but it can often take over your usual fitness routine if you let it! Staying active can be easier than you think when traveling.

Working out on the road can be simple if you plan ahead and have options of things to do in the environment you’re in. The most important thing is to stay motivated and take care of yourself when on your getaway! Remember, life keeps going when you return to reality.

Here are some things to think about prior to your travels:

  1. Reset Your Expectations- Be realistic! You’re not likely to keep up with your full fitness regimen while on vacation, but doing something is better than nothing.
  2. Do Your Homework- Take some time to investigate the place and area you are traveling to. Discover what activities are offered that will help you get some exercise.
MapMyRun App in Spain!
MapMyRun App in Spain!
  1. Get Adventurous- There are many options to include fitness in your day. Plan to rent a bike, kayak, surfboard or rollerblades to explore and burn calories simultaneously.
  2. Come Prepared- Pack your bag with some workout gear and comfortable shoes. Then you have no excuse!
  3. Fitness & Travel Apps- Using a fitness app could keep you on track while away. Whether it’s for a running path, a quick workout, or a step counter, it can come in handy when you need extra motivation. 

Travel Trends, Ideas, and Tips

Here are some travel trends, ideas, and simple ways to keep healthy and active without spending too much time in the process.
(more…)

Continue Reading

Energy Boosting Meals For Your Workout Day

Energy Boosting Meals For Your Workout Day
by CleanFoodCrush

Joining us today on Total Gym Pulse is Rachel Maser of Clean Food Crush here to give you some amazing energy boosting recipes to get you through the workout day.

Breakfast
Wild Blueberry & Almond Oatmeal

This can be assembled the night before, covered with plastic wrap, then refrigerated. Simply remove plastic wrap, and bake in the morning while you prepare for your day!

wild blueberry almond oatmeal
Preheat oven to 375 degrees (Fahrenheit)
For 1 serving combine theses ingredients:

  • 1/2 cup dry rolled oats
  • 4 egg whites(preferred for this recipe) or 1 whole large egg
  • 8 Tbsp unsweetened almond or coconut milk
  • 1 Tbsp sliced almonds
  • 1/8 tsp vanilla or almond extract
  • 10 drops liquid stevia, a pinch of granulated stevia, OR sweetener of choice (YOUR personal preference).

Directions:

  1. Combine ingredients, pour into a larger cereal sized glass (oven safe) dish, coated with coconut oil.
  2. Add 1/2 cup frozen wild blueberries, on top. (You can also sprinkle 1 additional Tbsp sliced almonds on top if desired)
  3. Set the dishes on a flat sheet pan.
  4. Bake for 23-25 minutes in your preheated 375 degree oven.
  5. Enjoy.

Lunch
Spicy Lettuce Wraps (Make with Chicken or Turkey)

spicy lettuce wraps

Very simple, very delicious!
To get the recipe CLICK HERE!

Dinner
Cilantro Lime Grilled Shrimp with Strawberry-Mango Salsa

Serves 4-6
(more…)

Continue Reading

Hold The Wheat: Questions You Should Ask About Gluten Before Going Gluten-Free

Image courtesy of Mister GC at FreeDigitalPhotos.net
Image courtesy of Mister GC at FreeDigitalPhotos.net

What is gluten?

Gluten is a protein found in wheat, rye and barley. When a person with celiac disease, (sometimes called coeliac disease or non-tropical sprue) consumes gluten, it damages their small intestines and causes them to suffer digestive disorders and malnutrition. Historically, doctors only tested patients with chronic diarrhea and weight loss for celiac disease, yet many patients present seemingly unrelated symptoms and many are actually overweight. This is why it often takes celiac patients several years to get a proper diagnosis. A proper diagnosis is made through blood tests for antibodies and is confirmed with an intestinal biopsy. It is important to get tested BEFORE going on a gluten-free diet to avoid a false negative test result.

What is a gluten-free diet?

A celiac disease diet, or gluten-free diet, means avoiding ALL gluten-containing ingredients and avoiding cross contamination. This can truly be challenging! Food companies are coming out with new gluten-free foods, but not all taste as good as their wheat-containing counterparts. Many home recipes can be made gluten-free by simply substituting gluten-free flour and grains for gluten-containing ingredients. Oats are considered gluten-free and safe for celiac patients, but choose oats that are labeled gluten-free to avoid cross contamination with gluten during grain processing. Processed foods that contain less than 20 ppm of gluten are considered safe for celiac patients and can be labeled gluten-free in the US. Pure meat, dairy, fruit and vegetables are naturally gluten-free and are safe to consume.

Most importantly, always read labels to avoid inadvertently ingesting gluten-containing ingredients! A really great resource for grocery shopping is called Cecelia’s Marketplace, a small book listing common grocery items that are gluten-free.

What are the symptoms of Celiac Disease?

(more…)

Continue Reading

Recipes for a Guilt-Free BBQ

barbecue

How To Have a Healthy BBQ

Memorial Day has passed, which means that we are officially in BBQ season! This is a great time to get outside and reconnect with friends after a long hard winter. However, it can also be a time of temptation and ultimately guilt after over indulging. Here are some tips and healthy recipes that will help you enjoy every BBQ this season without any guilt!

Start With the Best Ingredients

The key to any healthy recipe is to start with the best ingredients. Choosing ingredients that are local and in season will not only create dishes that are more flavorful, but it will also help ensure you are getting the most nutrients from the food that you are eating. When it comes to organic vs. conventional, ideally you should choose organic. However, organic can be expensive and sometimes it’s not even locally available.  In that case, check out What Should I Buy Organic (link to http://taracoleman.com/what-should-i-buy-organic/) to see where you should spend your money and where you can save it.

Give Veggies a Go

When we think of BBQ’s we usually think of hotdogs, hamburgers, chicken and steak.  There are also some great options for a healthy vegetarian BBQ! Try this Grilled Avocado Stuffed with Lentils & Goat Cheese recipe. It is high in fiber and protein so it will keep you full much longer, making you less likely to find yourself and the bottom of a bag of chips! Ingredients found at Trader Joe’s are quick and easy, but you can find comparable options at any grocery store:

Grilled Avocado Stuffed with Lentils & Goat Cheese

Ingredients:

  • 1 cup Trader Joe’s Steamed Lentils
  • 1 cup Trader Joe’s Bruschetta Sauce
  • ¼ cup crumbled goat cheese
  • 2 avocados, ripe

Directions:

  1. Combine the lentils, bruschetta sauce and goat cheese in a bowl and stir until thoroughly mixed.
  2. Slice both avocados in half and remove the seed. Place each half on a hot grill, flat side towards the flame and skin side up. Grill for approximately 1 minute.
  3. Fill the cavity of each avocado with ¼ cup of the lentil mixture and serve immediately!

Fill Up on Fruit

Oftentimes we turn to cupcakes and brownies for dessert because they are quick and easy.  However, with a hot grill on hand and a ton of delicious fruit in season, grilling up some of your favorite fruit is a much faster and much healthier way to go! The heat of the grill will caramelize the natural sugars found in the fruit making a dessert everyone will love.

Grilled Peach & Greek Yogurt Sundae

Ingredients:

(more…)

Continue Reading

End of content

No more pages to load

← Newer Posts
Older Posts →
CLOSE MENU