5 Mobile Apps To Help You Stay Healthy

Hello again everyone! Thanks for stopping by today! 

I don't know about you, but I have an obsession with lists. Yes, lists. I love making them, I love reading them - I just love how they get to the point so quickly and easily. A lot of my blog posts are list-based for that exact reason (top 5, top 10, etc). If I'm crunched for time to write, I'm sure my readers are short on time, too. No use in writing something people get bored of and stop reading!

Today's post is about the top 5 mobile apps that have helped me stay on track with health and weight loss. Some of these you may already know about - some you may not! Keep reading for more info, and maybe one of these apps can help you get a little closer to your goal.

1) Tumblr (Free)

Tumblr is a cross between Instagram, Facebook, and Pinterest. Tumblr is essentially made up of short blog posts, informal Q&As with the people you follow and those who follow you, and the pictures and gifs (moving images that loop over and over) that people share with one another. Tumblr has hashtag capability and a search functionality to help find specific pictures or blogs with hashtags or labels associated with them, which helps users connect with others who share similar interests.

So what makes Tumblr such a great place to find health inspiration? You might check out this account, aptly titled Beautiful Pictures of Healthy Food. Or, for all the fitness lovers out there, pour over this "Fitspo" (fitness and inspiration) account run by personal trainer Cassey Ho, which is chock full of everything from yoga gifs and YouTube workout videos to full recipes and blog topics such as women's wellness and self-care. You can even find entire workout plans laid out in a picture small enough to save to your phone. 

For those who like using inspirational quotes as their iPhone wallpaper (me me me!) take a look through this motivational Tumblr account. Nothing gives me a new perspective like reading a few of these catchy sayings and quotes.

Download Tumblr for iPhone
Download Tumblr for Android

2) MyFitnessPal (Free)

MyFitnessPal, oh how you've changed my life! I will start out by saying that tracking every morsel of food just isn't for everyone. (For those with an eating disorder, it is not recommended.) I am confident that I know the caloric value of practically any food on the planet (14 years of experience tracking sort of burns those numbers into your brain). But, I still track my calories, because I am still sometimes surprised by the meals I make at home. 

One of my favorite parts of MyFitnessPal is the recipe builder. It allows you to build a recipe from the ground up, adding each ingredient individually. You then have the option of changing the amount of servings in a recipe, which will fluctuate depending on the number of servings the recipe yields. For example, say your favorite lasagna recipe comes out to 2400 calories for the entire pan. Divided into 12 servings, and the recipe builder automatically populates 200 calories per serving. Change the recipe to yield 6 servings, and it updates to 400 calories a serving. (Good luck finding a 200 calorie-per-serving lasagna!)

Because MFP's database is made up of entries from its users (users submit the nutritional breakdown of the foods they eat) you can build a food that isn't in the database already, as long as you have access to the nutritional information for your favorite product. Unlike Weight Watchers, MFP doesn't discriminate against brands in its database - because it isn't trying to promote specific brands over another, which I appreciate. Just be weary of the fact that since most items are entered manually, there is room for human error (if you input a slice of large pepperoni pizza and it tells you you've eaten 150 calories, chances are that's not an accurate entry.) 

I highly recommend this app out of all the weight loss apps I've tried. In addition to what's noted above, MFP keeps your weight history and food journals stored for years. I love being able to look back and see my progress from week to week, or go back go 2011 to see what crazy diet I was on at the time. :)

Download MyFitnessPal for iPhone
Download MyFitnessPal for Android

3) Food Gawker (Free)

What is a Food Gawker? It's anyone who has ever actually drooled over pictures of delectable looking food. It's a person who is visual, and likes their food to both look delicious and taste even better. Food Gawkers and stalkers everywhere will appreciate this app, which is filled with just that: pictures of FOOD!

Similar to Pinterest and Tumblr, the app shows you pictures of food and recipes based on a keyword search. You can input basic searches like "dinner" "vegetarian" "soup" "snacks" or keywords such as "gluten free" "dairy free" and so on. It's a great way to find inspiration through visuals - personally, I can't find a recipe all that appetizing without pictures. Also, a picture can help inspire an idea you may already have about a recipe, or it can get you to try new foods.

All you have to do is search a keyword - from there, you can click individual pictures to be linked to the original recipe. 

Download FoodGawker for iPhone
FoodGawker if not yet available for Android - view the website here

4) Runkeeper (Free)

"I think we need to talk. I really think you're good for me, and I really care about you. I hate to break it to you like this, but... you're just not very popular! I've heard people saying things about you. I don't think anyone really enjoys spending time with you... You're just, really... I don't know, you're just EXHAUSTING! And when I'm already tired after a long day, the last thing I want to do is feel MORE exhausted! I don't mean to make you feel bad or anything... It's so weird, though. Even though I feel exhausted while we are hanging out, afterward I feel so GOOD! I can't really explain it, but... I guess we should still see each other, but you'll have to call me - you know, since I'm bad at keeping in touch and everything..."

If you are like me and play hard to get with Exercise, an app that reminds you to work out might help you stay active. I really like using Runkeeper to track my activity because its so user friendly. It also has a "fun" feel to it - you can connect with friends, set reminders, beat your own best record, compete with others, train for a 5k, and brag to all your Facebook and Twitter friends about how many calories you burned hiking, walking, or jogging. Runkeeper is pretty much the Facebook for physical activity. Think of it as both a personal cheerleader and a scoreboard for every activity you do.

When I turned on the reminders in my Runkeeper app, it actually remembered the last time I went running, and sent me a little pop up notification that said "Hey! Last time you went for a run, you thought this was the perfect time to go. How about beating your last record?"

Download Runkeeper for iPhone
Download Runkeeper for Android

5) Podcasts (Free)

I only recently found out about the podcasts app! If you have an iPod or an iPhone (you can also download iTunes software on a PC, if you don't have a smartphone) you can download original podcasts from thousands of individual contributors. I've found every kind of podcast on iTunes, from meditation practices to hypnosis to weight loss. Some are hit or miss, since they are produced individually, but it's always worth a try because they are free to download. 

My favorite podcast is the Jillian Michaels show, which she updates weekly. Her podcasts usually last 1-2 hours, but I find it really helpful when I'm in a funk or if I just need to pass the time and don't feel like listening to music. Her topics are actually somewhat offbeat - I've been moved to tears by some of the stories she's shared on her show. (It reveals a softer side of Jillian, which most people aren't accustomed to.) Jillian shares insightful methods for handling conflict, facing your own demons, and challenging excuses at their core. Get ready for some tough (but down to earth) love. If you're not a Jillian fan, there are SO many other health and weight loss podcasts full of useful information. 

Download Podcasts for iPhone
Download Podcast Manager for Android

A final word of advice and disclaimer

I am not a health professional in any capacity. I have not received any formal training on the subject, but my expertise comes from many years of research and learning by my own trial and error. Always make sure to research for credible sources of health related information, if you happen to run across information you don't agree with or that seems a little far fetched. 

There are SO many conflicting arguments out there about the healthiest way to live. The healthiest way to live is however you feel your absolute best - not what anyone else tells you to eat or not eat! When you listen to your body, it will always tell you what it needs.

This post is not sponsored by any of the aforementioned companies. All opinions are my own.

Top 5 Tips for Healthy Body Image

Hey Everyone! Thanks for visiting my blog again! After yesterday's post about some of my struggles with weight and life in general, I thought of another hot topic that seems to come up so frequently in every day conversation: body image.

Most people are probably not aware of how they come across, or what things they say about themselves to negate their own accomplishments or appearance. Especially in groups of women, weight and appearance seem to be the dominating topics of conversation between family members, friends, and coworkers. Women bond over their flaws, rather than their fabulousness.

 

Most of us learn to talk negatively about ourselves from our parents. People who grow up in a household that feeds the criticism of self and others will, by nature, pick up the same bad habits of their parents or siblings. It's an ongoing cycle that is normally carried out through each generation, until someone decides not to participate in negative self talk any longer.

Throughout the past few years, I've worked steadily on obtaining a positive body image, regardless of my size. At my heaviest weight, I was incredibly sad. I may have appeared happy or funny to my friends, but in actuality, I was immensely depressed. It wasn't until my husband encouraged me to seek the help of a professional that I began working toward a healthier body image. 

I started seeing a counselor (who was also a nurse) who had worked in a weight loss surgery clinic. She told me that she was inspired to further her education and become a counselor throughout her time as a nurse. She realized that obesity is an internal issue - not an external issue, how society likes to label it. As she was patiently chipping away at finishing her hours to obtain her counseling license, she became my go to mentor during a very troubling time. 

In our weekly sessions, which I attended for 9 months (without a break!) here are some of the things she taught me that still stand out to me to this day. 

1) Intuitive Eating - the Anti Diet Book

After an initial intake session, including a full history of my life, background, and weight struggles, Michelle introduced me to a book titled "Intuitive Eating". I was skeptical, assuming it was another "diet" plan that I would fail miserably. To my surprise, Intuitive Eating is quite the anti-diet book. Intuitive Eating focuses on a few key points, which I've outlined below.

 

2) Dichotomizing Food

Who decided that food is either "good" or "bad"? Who thought of that?! One of the first things I learned in my sessions and in this book was to stop dichotomizing food. (Dichotomizing is just a fancy term for labeling something as good or bad.) Here's why we should stop labeling food.

Food is neither good nor bad. Food is energy. It is a source of energy, made up of a specific amount of calories, and calories are a unit of heat energy - essentially, calories are higher or lower depending on their unit of heat energy. Think of high quality gasoline as being potentially more caloric, but healthier for your engine  - low quality gas burns more quickly, and is harder on your engine.

Now that we have the basic science out of the way, we can see that neither gas is BAD gas - but one type of gasoline, or fuel, is harder on your engine. The engine has to work harder to use the low quality gasoline, whereas the high octane gasoline keeps your engine running smoothly. Your body is an empty tank, and the foods you eat (regardless of their caloric value or nutrient density) have an effect on the body's state of health. 

That being said, there are no food police. I love this! How liberating would it be to be able to eat ANYTHING you wanted - absolutely anything you were craving - with no limits, except the ones you place on yourself? To be able to enjoy a hefty appetizer at your favorite restaurant, or to have dessert anytime you please? This is one of the steps that really took time for me to understand fully. There are no food police, except the ones in your head, telling you food is good or bad. Let's leave "good" and "bad" up to God to decide. (I'm pretty sure God wants you to eat that cake. Eat it... EAT IT)

3) The Diet Rebel

Basic psychology has proven time and time again that humanity goes against what is forced upon them. It is in our human nature to "rebel" against what we are forced to do. (Who likes going to the dentist? Who puts it off for years at a time? Hey, don't look at me, I go every year!) Point being, we all have a little (or a lot) of the Diet Rebel in us. Here's how to challenge that voice.

The Diet Rebel is that little voice in your head that says, "But I don't WANNNNA lose weight." "I don't WAAANT to make healthy dinner tonight." "I want to be BAD today and eat dessert for dinner." (Which, by the way, isn't a bad thing.) "I don't WAAAAANNNT to exercise." "I don't actually want to lose weight; only other people want me to, so I will show them!" And so on and so forth. Either way, the diet rebel is what prevents you from achieving your goals. And how does that work, you're wondering?

Let me tell you a little secret about the Diet Rebel. The Diet Rebel is a little devil that sits on your shoulder poking you with a hot, red pitchfork. My own personal Diet Rebel (who shall not be named) is the lovely resounding voice that got me to 220 pounds right before my wedding day. I guess you could say, she and I don't really talk much anymore... but she does pop up occasionally.

Now before you write me off as a schizo, hear me out! The reason the Diet Rebel plays devil's advocate is because it knows how to turn your opportunities into fleeting moments of sabotage. It takes the simple thought of eating a healthy, fulfilling meal and turns it into a mind game: "You don't have to eat that. You can eat whatever you want - so why don't you go and eat something baaaddd? You know you've been craving a cheeseburger all week... So go get one! Screw the people who say you should be thinner. Who are they anyway? You don't really want that. That's just shallow anyway, if all you care about is being thin. Just eat it, you don't have to answer to anyone." 

The sad thing is that the Diet Rebel is partially right. What the Diet Rebel fails to do, though, is advocate for your needs. It only advocates for your feelings - not your true needs or desires. It's in our basic human nature to go against what we are forced to do. On a diet? Well, you had a doughnut, may as well give up now! Have 10 doughnuts! Who cares! It's a doughnut party now! Screw you, diet!!!! 

The best way to combat the Diet Rebel, I've learned, is to become your own Lifestyle Ally. Your Lifestyle Ally is the voice that says "Yeah, a cheeseburger sounds good, since you're really hungry and stressed out from a long day at work. You could absolutely go get one if you really want to, since there aren't any Food Police, it's totally up to you. But I seem to recall that you were feeling really bloated the other day after eating all those nachos - and you said to yourself you want to eat more wholesome, home cooked meals because you want to start feeling better physically." 

The Lifestyle Ally takes your overall goals and feelings into consideration - not just your fleeting moments of victimization, which the Diet Rebel clings to. Which voice will you feed?

4) Negative Self Talk & Judgment

One of the most difficult tasks in my counseling sessions was to revisit the week, and recount how I felt during the week. My counselor often asked me to remain mindful throughout each week. Mindfulness simply means being in the present moment as much as possible, and being aware. How are you feeling right this second? Are you anxious, happy, sad? Why or why not? Where in your body can you feel your state of mind? I was often asked to talk about my binge eating, which was sometimes emotionally difficult to recall. Admittedly, binges for me were equivalent to alcohol for an alcoholic or narcotics to an addict. 

Over time and through extensive internal progression, my counselor pointed out a recurrent theme: guilt, anger, and punishment. Binges were triggered by anxiety, which turned into avoidance (I ate to avoid responsibilities of adulthood and difficult situations) which turned into depression, which turned into guilt, sadness, and more anxiety. All of that internal dialogue stemmed from a pretty basic fear: worthlessness and acceptance. My counselor described how I could begin to break the cycle of feeling "not good enough". The first step? Stop judging myself in any and every capacity. 

This was THE most difficult habit to break. Whenever I feel myself slipping back into the judgment zone, I revert back to old habits, almost subconsciously - I tend to overeat and get lazy and avoidant. I spend hours doing nothing, yet complaining about my situation. I revert to a victim stance - a victim who is "too distraught" or "not good enough" to take care of myself. 

Women everywhere judge themselves harshly and especially judge other women as harshly, if not more so. So why are women (not all of them - but most, and men are not excluded from this) so judgmental? Well, why wouldn't we be judgmental of others when we are so incredibly hard on ourselves? 

So how do we stop judging ourselves, so we can stop judging others? 

5) Take Action & Challenge Old Thought Patterns

Only after practicing mindfulness and awareness can we really take action in our lives. Another amazing part of my journey with Michelle is that she was so patient and thoughtful. She really took the time to listen and encouraged me to listen to my own thoughts, and to watch my own actions as if I were outside myself - to see myself through the eyes of a non judgmental person. She taught me to look upon myself with care and compassion. Trust me when I say that before I started therapy with her, I had very little compassion for myself or anyone else. 

If I can take away one of the most helpful pieces of knowledge from my time with her, it is to simply stop judging. Stop judging yourself and you will find more compassion for others along the way. Take the time this week to really listen to the thinking patterns in your mind, and without judging them, slowly start to challenge them. If you find yourself overeating, don't judge it. Learn from it and keep going. 

I truly hope these tips help you along the way in your own journey, whatever that may be. Food and weight and health are so interdependent. I feel it's best to explore internal dialogue before making external changes. If an old house is re-painted to look brand new, it doesn't stop termites from eating away at the house's foundation - Why would your body and mind be any different?

Easy Southwest Grilled Chicken Salad

For a vegan version, just add your favorite veggie chicken strips or other protein

Here is what you'll need for this delicious, fast, easy and HEALTHY southwest salad!

Ingredients:

1 bag chopped romaine

1 15 oz can black beans, rinsed & drained

1 15 oz can corn, rinsed & drained

3 roma tomatoes

1 ripe avocado

1 bunch cilantro

1/2 red onion

1-2 boneless, skinless chicken breasts

Directions:

Add bag of romaine to large salad bowl

Chop tomatoes & avocado

Finely chop red onions & cilantro
Rinse & drain black beans & corn

Add all ingredients to bowl of romaine

Slice chicken breast into thin slices
Season with cumin, cayenne, garlic, onion, salt & pepper

Heat 1 tablespoon olive oil in large pan on med-high

Add chicken slices and cook for 3-4 minutes each side
Chop chicken & add to individual serving bowls

I didn't prepare a dressing, but I was thinking that it would be amazing to top it with a zesty sour cream - or you can use a vegan nacho-cheeze as dressing (sounds strange but it is actually amazing. Here's a really good recipe.) 

And with chicken!

Hope you enjoy :) I've been really into Mexican/New Mexican flavors lately!

What are some of your favorite meals or recipes? Let me know if the comments below!

For more inspiration and pictures of healthy food, check out these tumblr accounts:

beautifulpicturesofhealthyfood.tumblr.com

happyhealthyinspire.tumblr.com

losing-every-extra-pound.tumblr.com

Naturopathic Medicine & Dietary Changes

I've been working with a Naturopathic Doctor since December because I was feeling very overwhelmed, stressed, exhausted, and unhappy. In addition to overall exhaustion and sadness, I was gaining weight, breaking out, and had terrible anxiety. I didn't want to leave the house or have guests over because of how I felt. My symptoms and my lifestyle were all playing into this ongoing defeat.

Although the symptoms aren't entirely gone or "cured" yet (I don't think they ever will be; depression or anxiety take time to work through and both are a lifelong battle) working with my doctor has been an incredibly insightful experience. She has worked extensively with me using acupuncture, homeopathic drainage (Unda therapy), natural supplements, and basic self-care routines to restore some of the natural health and vitality that has dissipated over the years due to stress, environment, and overall health.

So what does this treatment plan entail? Well - let me start by saying that being an ND would be no easy feat. When I first came to Melissa I was just excited to try acupuncture - I had always heard of it and wanted to try it. I figured she would do a couple treatments, and the  Then I found out that naturopathic care is far more than just acupuncture - it's an entire overhaul of everything you're doing, from your thoughts and activities to your diet and lifestyle. Medical doctors are not trained in nutrition, but many Naturopathic schools train their doctors and acupuncturists in both diet and illness treatment.

Back to my point - the Treatment Plan. ND's take into account your entire wellness, including your mind and mental health (which medical doctors either ignore or treat much more compartmentally instead of holistically.) First, my doctor had my basic blood work done. It came back showing that inflammation in my body was double what the HIGH range should be! A high level of inflammation is a 3 and I am a 6. Even though everything else was running normally - normal cholesterol, blood pressure, etc - my inflammation was through the roof. Along with low vitamin D because I live in the Northwest and there's only three months of actual sunshine here.

With the high levels of inflammation and being overweight, my doctor stressed the importance of self-care in combination with an anti-inflammatory diet. I went strong on the AI diet for about 12 days, lost a few pounds, and when I faced another considerably stressful event related to finances, I totally went off the deep end. I couldn't focus on caring about what I ate or what I felt because I was so wrapped up in how hard things were.

I kept going to see my doctor, every Saturday, for one hour - for acupuncture and treatments as needed. Even on days I really didn't feel like getting up and getting out, I still forced myself to go and forced myself to be honest with her; "No, I didn't follow the diet this week. Yes, my stomach has been hurting again. No... I didn't do my self-care routine. My back has been killing me again." I was continually inspired by her ability to encourage me in a non-judgmental way; we all know how judgmental or harsh MDs can be. (Not ruling out MDs - just saying, some of them can be thoughtless and harsh.)

Spirituality, naturopathy, and holistic health in general is a topic that seems to freak some people out. They think that "hippie stuff" like "natural treatments" and "homeopathic remedies" are just hogwash that should be thrown out along with 18th century witchcraft. Many people are quick to assume "The FDA knows best, the government wouldn't feed us anything that isn't good for us, and corn syrup is fine in moderation." I've even heard people go as far as to say that gluten-free diets are just a fad diet. When you look at the general dismay our country is in - in terms of mental health, physical health, obesity, depression - it's important to take a closer look at underlying causes, instead of covering up our symptoms with continued prescription drugs.

After a few visits with Melissa, I decided it was just time to get back to basics. Back to everything basic - taking care of myself. Doing laundry. Hanging up my clothes. Feeling prepared for each day. Detoxing negative energy at the end of each day by spending time by myself doing things I love - like writing, reading, or watching YouTube. Back to basic, wholesome, homemade foods. Back to what I know in my heart is best for me. But for those of you who, like myself, experienced harsh criticism at a young age for attempting to do something you wanted to do, you know all too well the fear that's associated with trying something new or advocating for your own needs. There's a sense of discomfort - that you don't fit in - if you don't eat gluten, if you don't eat meat, if you don't eat certain foods, if you don't like sugary desserts. People become defensive about their own choices when they see you making better ones.

I wanted to share this inspiration I felt because I think it's important to remember that we are all human, we all make mistakes - maybe you have been the food pusher, the one telling someone to get off a diet and eat cake with them, the one saying "I would die without 'X type of food' in my life!" When people say negative things about your choices, or poke fun at your decisions or lifestyle choices, that's their own insecurity. Because if they don't recruit more people like them who are on their level, they will be the outcast instead of you (in their mind).

These are just some of my thoughts regarding lifestyle and diet choices. It's no one else's problem what you eat - is it affecting them directly? No. Will it hurt their feelings if you don't eat their special dessert (they made it JUST for you) or if you don't want to participate in traditional holiday meals? Maybe. But is that really your problem or your fault? Not at all, in any way. You can simply say "Eating this way makes me happy" or "I really appreciate you making this for me, but I'm having a hard time with sugar - would you mind if I took some to work and shared it with my coworkers?" or honestly, what works best sometimes is simply saying "I'm allergic." Who can argue with that?

Anyway, to wrap this up - I am embarking again on a purely, 100 % gluten free, dairy free and soy free diet. I will admit - it's very challenging, but the payoff is extremely rewarding. In just 4 days my skin has calmed down - just last week I had the same acne on my face that I'd had for weeks that simply wouldn't heal. And 4 days into cooking my own foods and eating delicious, health replacements, my skin and digestion have drastically improved.

Here are some delicious replacements for your typical American diet:

Unhealthy Choice                                                    Healthier Substitute

Cheeseburger, fries, coke	Hamburger patty, side salad, and handful of fries
Cheese smothered omelet	2 fried or boiled eggs, avocado slices, and fresh fruit
Cinnamon roll	Steel cut oats with almond milk, cinnamon, agave, and blueberries or fresh fruit of your choice or try it with nut butter and a banana for a creamy variety
Deep dish pizza	Gluten free or whole grain pizza crusts, store bought pizza sauce, cheese substitute, tomato slices, mushrooms
Regular soda or diet soda	Carbonated water with lemon, cucumber, and orange slices or herbal tea poured over ice with lemon
Regular dairy milk	Coconut milk is the creamiest replacement. It also contains more nutrients and minerals than dairy milk - specifically iron, which can help those who are anemic or low in iron levels, and phosphorus, which strengthens bones.
Potato or tortilla chips	Raw unsalted nuts (1-2 ounces) or homemade kale chips; nuts provide fiber and minerals such as selenium (a mineral that protects cells from damage) and kale has an abundance of vitamin A - amazing for skin, hair, nails, and Vitamin K, which helps your blot clot normally and can prevent your bones from fracturing prematurely.

Theses are just some of MANY ideas for substitutions. Sorry for the long article, but I feel it's important to explore these issues and tell others that I, too, have felt miserable from the inside out - and that you (and I) can, and will feel better when we make mindful choices for our bodies and minds.

Healthy Lunch & Dinner Recipes

If you are looking for the perfect balanced meals to power you through your day, look no further! Well, I do want you to read the rest of the post, but... you get the idea.

These recipes were inspired by Annie Jaffrey, who is my favorite health & lifestyle blogger. She recently posted about how she decided to go entirely gluten and dairy free, which is very challenging to maintain in our fast-food available everywhere society. She re-inspired me to cut those foods out of my diet. What I love most about Annie's blog is that she never focuses on what she can't eat - she always focuses on what she can eat, and she makes delicious, wholesome meals.

One thing I want to remind anyone who may have stumbled upon this post is that weight loss and being healthy are less about knowledge and more about action. It doesn't matter how much you think you know about being healthy - everyone knows how good they feel when they eat more wholesome, delicious, homemade meals. 

Chicken Breast, Quinoa, and Avocado/Tomato Recipe

• 1 chicken breast, sliced in half lengthwise
• 1 large avocado, sliced
• 1 cup uncooked quinoa
• Olive oil
• Chicken or vegetable broth
• Various seasonings (garlic, onion, pepper, salt)

Start by preparing your quinoa, which takes the longest. 

1. Place one cup uncooked quinoa in a medium saucepan; add a splash of olive oil to the dry quinoa.
2. Turn burner on medium heat and toast quinoa for 1-2 minutes with olive oil.
3. Turn burner to high and add 2 cups of chicken or vegetable stock. (If you are vegetarian, this is a really awesome broth you can use to give the quinoa nice flavor.)
4. Bring quinoa broth mixture to a boil.
5. Turn heat to lowest setting, cover, and allow quinoa to simmer for 15 minutes. (Make sure to set your timer! Even though the low setting seems very low, I promise it will cook. Unless your burner is broken... I can't help you there!)

While quinoa is cooking, start your chicken. Here's what you'll need:

1. Cut one chicken breast in half length-wise. I do this by holding the top of the chicken breast down with my hand, and using a sharp knife to slice back and forth to get an even split.
2. With clean hands, season your chicken breast with the following. Season both sides of the chicken by lightly coating both sides with the following spices. There is no measurement needed - just be weary of over-using salted spice mixtures:
• Garlic-pepper seasoning
• Onion salt
• Mrs. Dash 
• Black pepper (I like fresh ground best)
3. Using a medium-size non-stick pan, turn your burner to medium-high. 
4. Add one tablespoon of olive oil.
5. Once pan is hot and oil is either smoking (or about to smoke), add both chicken breasts to your pan. Make sure your pan is big enough to give some space between the breasts but still allow for consistent heat.
6. Turn heat down slightly, about medium high. Since the breasts are sliced fairly thin, the chicken will cook quickly. 
7. Cook each chicken breast for about 2-3 minutes per side. They really don't need much time, since they are so thin. When you first place them down, down move them for at least 2 minutes to get a nice sear on the outside.
8. Once the breasts have browned on both sides, leave the chicken in the pan and remove the pan from heat (I normally move mine to another burner that is off.) 

By now, your quinoa should almost be done cooking. Check by removing the lid and fluffing with a fork - if you see any broth left on the bottom of the saucepan, the water or broth has not entirely evaporated and you should cover the pan and give it about 3-5 additional minutes, depending on how long it's been simmering.

While your chicken breasts rest, take this time to prepare your veggies - use any variation of vegetables you like. For this meal, I prefer a sliced avocado and some fresh cherry or roma tomatoes for a nice crunch and "pop". You can add fresh chopped peppers, celery, or any other vegetables.

Healthy dinner: Seasoned chicken breast, half an avocado, one cup cooked quinoa, half-cup sliced cherry/grape tomatoes

Nutritional Breakdown:

Calories: 475

Fat: 16

Protein: 46

Carbs: 38  

Fiber: 8

Sugar: 14

As pictured above, layer one cup quinoa along the bottom of your plate; slice chicken breasts and place on top of quinoa. Add veggies according to your preference.

Baked Cod with Sauteed-Garlic Kale, Mushrooms, and Baked Sweet Potato

• 8 ounces fresh cod
• Seafood seasoning of your choice (I love this one from Pike Place Market)
• 1 medium sweet potato or yam
• 1 large bunch curly kale (there are so many different ones; curly is my favorite)
• 1/2 - 1 cup sliced mushrooms
• Red Wine Vinegar (you absolutely need this!)
• Minced garlic (I like the minced garlic in jars. Keeps longer than fresh garlic and it's less messy.)
• Olive oil
• Various seasonings (garlic, onion, pepper, salt)

Start with your cod!

1. Preheat your oven to 375. 
2. Find a baking sheet or glass pan, and tear a piece of foil big enough for your 8 ounce cod filet. Place cod on foil and place into baking sheet/pan.
3. Apply a bit of olive oil to cod; season with Northwest Seasoning or combine your favorite seafood seasonings.
4. Once oven is preheated, place cod on middle oven rack and bake for 9 - 12 minutes. 
5. When your cod is cooked through, it should be opaque but not pure white. If it's pure white, it's overcooked and will be very chewy. Make sure not to overcook your fish as overcooked food loses it's nutrients and is far less tasty.

While your cod is in the oven, prepare your potato. This is the easiest part! Make sure to do this as soon as your fish is in the oven since they take about the same amount of time to cook.

1. Place sweet potato in microwave. I'm lucky to have a microwave that auto-senses how big the potato is and cooks it perfectly, but if your microwave doesn't have that option, a medium size potato usually takes about 6-8 minutes to bake. 
2. Turn the potato over halfway through cooking (about 3-4 minutes into it.) If it helps, set the microwave for 4 minutes first, then turn potato over.
3. Your potato should be done if you can easily poke through it with a fork.

Garlic Sauteed Kale with Mushrooms - the yummiest part! 

Okay - I must admit, this is not my recipe! I copied this recipe from Bobby Flay's Sauteed Kale Recipe, but for convenience sake, I will post the recipe here as well.

• 1 bunch curly kale, chopped, stems removed (unless you like them, I don't)
• 1 tablespoon olive oil
• 1-2 teaspoons minced garlic, or 2 cloves minced fresh garlic
• 1/2 cup chicken or vegetable stock
• Salt and pepper
• 1 tablespoons red wine vinegar

1. Heat olive oil in a large saucepan over medium-high heat. 
2. Add garlic and cook until soft, but not colored. Be careful with garlic because it burns easily and becomes very bitter - if it turns brown or black, it's burnt.
3. Turn heat to high; add chicken stock and kale and mushrooms; toss to combine. 
4. Cover and cook for 5 minutes or until stock has evaporated.
5. Add red wine vinegar.
6. Season with salt and pepper to taste.

Lunch: Northwest-spice blend coated cod, baked sweet potato, one large bunch kale, half-cup sauteed mushrooms

Nutritional Breakdown:

Calories:481

Fat:28

Protein: 30

Carbs: 33

Fiber: 8

Sugars: 1

I hope you enjoy these recipes. The recipes are for one person, but just doubling up the protein makes more than enough for two people. 

If you'd like to see more, please comment below and let me know!