Corn Salsa – Yields 2 Cups, Serving Size – 1/8 Cup
1 C. corn, roasted (see directions)
1/2 C. black beans
1/2 C. jicama, diced
1/8 C. red bell peppers, diced
1/8 C. green onions, diced
1/8 C. fresh lime juice
1/8 C. light feta cheese
1/2 tsp. chili powder
1/4 tsp. cumin
1/2 tsp. sea salt
1/4 tsp. black pepper
Roast corn on the cob on a bbq grill, frequently turning corn until it is roasted on all sides. Cool in a refrigerator. Mix all ingredients together in a bowl and marinate for 15-20 minutes. Serve with whole wheat chips, chicken, salmon or as a side with any dish!
All you need for this workout is a pair of dumbbells and a mat and this workout can be done anywhere. If you are unsure about any of the exercises below, you can click here for details.
Total Body Circuit Workout – 4 Rounds, 15 Reps each exercise
Squat Thrusters w/ Dumbbells
Dumbbell Floor Chest Press
Lunge w/ Dumbbells
Plank Leg Lifts
Serving size: about a 2 x 2 square
1 cup Greek style yogurt
1 ½ cups gluten free flour mix
1 cup water
1 cup dehydrated cane sugar
1 cup dates, fresh seedless
1 ½ tablespoon baking powder
1 teaspoon sea salt
1 tablespoon vanilla extract
2/3 cup cocoa powder
½ cup apple sauce
Preheat oven to 350 degrees. In a mixing bowl add the baking powder, salt, cane sugar and flour. Then in a blender add the cocoa powder, tofu, water, apple sauce, vanilla and dates. Blend until smooth. Add blended mixture to the dry mix in the bowl. Mix until lumps are gone. Spray an 8x8 cake pan with non-stick cooking spray. Bake for 25-30 minutes. Cut into 16 pieces.
Per serving: 181 calories, 7 grams fat, 4 grams protein, 36 grams carbohydrates, 4 grams dietary fiber
Guests often ask how to eat healthy when traveling and a common question is how to navigate continental breakfasts at hotels. Breakfast is the most important meal, and starting with a healthy one will set the tone for the rest of the day. I have seen A LOT of hotel breakfasts and they all seem to have some of the same foods in common. Ideally, as always, you should try to make 1/2 your plate fruits/vegetables, 1/4 whole grain and 1/4 lean protein.
- Fruit – you typically find bananas, apples and oranges.
- Whole grain cereals – typically cheerios or bran flakes.
- Whole grain toast, bagels or english muffins. The toast has a higher likelihood of actually being whole grain.
- Plain 0atmeal
- Hard-boiled eggs
- Peanut butter
- Skim milk
- Yogurts – typically they stock brands that have a lot of sugar or artificial sweeteners
- Fruit juice or fruit cocktail (may be sweetened)
- Prepared eggs which may have added butter, oil or cheese
- Sweetened cereals
- Waffles or pancakes
- White flour toast, bagels or english muffins
- Oatmeal with added sugar
- 2% milk
- Sausages, ham or bacon
- Added condiments like cream cheese, jams and butter
- Whole milk
In any situation, you are going to have an unwise choice, a mediocre choice and a best choice. Just remember to make the most of it and steer toward the better choice. That is all you can ask of yourself!
How do you do breakfast when you travel?
Emily Fonnesbeck RD,CD