Kamut Pasta Mediterranean Tuna Salad

Fresh and Healthy Salad for this Summer

I love eating healthy salads in the summer.  You can make this vegetarian or vegan (by skipping the tuna and feta) and you can choose your choice of healthy oils.

I love getting creative in the kitchen so go ahead and make this your own.  Enjoy this delicious and nutritious perfect summer salad!

What’s needed?

1 Bunch of Kale chopped

1 Tbsp Parsley chopped

¼ tsp black pepper

¼ Tsp pink Himalayan sea salt

1 Tsp Dijon mustard

1 Clove garlic minced

3 Tablespoons fresh lemon

¼ Cup Grape Seed Oil or Olive Oil (or your choice)

2 Cups cooked Kamut Pasta (or your choice)

1 Vine Tomato (or a pint of grape tomatoes halved)

½ Yellow pepper (or your choice)

1/3 Cup diced red onions

1/3 Cup Kalamata Olives (halved)

½ Cup cubed cucumber

½ Cup feta cheese (optional)

To make the Vinaigrette

Whisk together the oil, minced, lemon, Dijon mustard, and salt and pepper.  Once mixed thoroughly add in parsley and stir.

Add the remaining veggies, pasta, Tuna (I like Raincoast Global Wild Shipjack Tuna) and (optional) feta cheese into a big bowl.  Poor the vinaigrette on top, toss salad and enjoy!

Want to make it even healthier, add some chia seeds and make it a super-food salad! 

If you really want the flavours to pop, chill for an hour in the fridge first before serving.

This is just one of the amazing recipes you can enjoy if you join my 12 Day Total Transformation.  Check out more on this program by clicking here!

Cookout food Ideas That Aren’t Hotdogs or Hamburgers

 

How to make a summer cookout food healthy and delicious that everyone will love!

One of the best parts of summertime is gathering outside with your friends and family to enjoy delicious food and conversation.

The fireflies, warm, dewy air and longer days are the perfect equation for gathering to experience the essence of summer.

Cookouts are a staple of summertime, but if you’re trying to eat healthy, you may be left munching on the veggie tray as everyone else fills their plate with hotdogs and coleslaw.

You don’t have to be stuck with just the veggie tray.  There are numerous healthy options to choose from during the summer cookout months, so you there’s no need to be left out of the fun or go home hungry.

Here are a few of my summer cookout food staples…
  1. Veggie Burgers

Whether you make them from scratch or buy them premade, veggie burgers give you that summer BBQ feel, while avoiding the red meat.

These taste great if you put them on a whole grain bun, or even a lettuce wrap if you are gluten sensitive.

Dress it with the typical toppings and condiments, and you won’t even notice the difference.  Delicious!

  1. Cauliflower Mashed Potatoes

We all love mashed potatoes, but many don’t like the calories or nutrient profiles of potatoes.

You can now get the texture and love of this summertime favorite, for far fewer calories with some mashed cauliflower.

Just add some garlic and olive oil for a delicious flavor profile that mimics the real deal.

  1. Sweet Potato “fries”

The perfect companion for your veggie burger!

Skip the regular french fries and lean towards the healthier option — how about some baked sweet potato ‘fries?’

They have a higher nutrient profile, and since you are baking them, fewer calories!  You can even toss them on the grill for a crispy option to sweet potato fries.

  1. Shish Kabobs

Shish kabobs taste great during the summer.

Adding zucchini, squash, red onion and mushrooms make this a deliciously healthy and easy to hold meal.

If you desire animal protein for your shish kabobs, try tossing some organic chicken or wild caught shrimp in between your veggie layers.

Drizzle your favorite BBQ sauce on, and you’ve got yourself a delicious and healthy meal.

Eating healthy through the summer months does not have to be hard.  With just a few minor adjustments, you can turn pretty much any dish into a delicious and healthy meal without skimping out on the flavor at all!

So give these a try at your next BBQ, you will not be the only one who enjoys these dishes.

In my 12 Day Total Transformation program I have over 90 awesome recipes. Many of which would be awesome at your next summer cookout.  Check out the program here!

Here’s to an awesome summer!  

The serving size secret you must know

The serving size secret you must know

Quick Quiz:How many portions are in a bag of snack-size whole grain crackers? Or a small bottle of locally-pressed juice? Or a lunchbox pack of granola bars?

Hint: it’s not “one.” Often, the above products contain two or two-and-a-half servings per package.

Can YOU Eat Just One?

Sure, you could go ahead and enjoy just half the bag, but are you really going to do that?

Don’t beat yourself up if the answer is no: If you place food in front of most people, they tend to eat it all. It’s just the way we’re wired.

The Perils of Supersizing

Eating too much food in one sitting is hard on your body. Here’s why:

  • Food is meant to be spread throughout the day. Overdosing on too much food at one time causes pain, upset, and sluggish digestion.
  • A surge of glucose is released into your blood. Your pancreas has to work overtime, pumping insulin through the body to absorb all that extra glucose. This can make you feel spacey, weak, irritable, or headachy.
  • Thinking there is some type of emergency, your adrenal glands go into “fight or flight” mode and release adrenaline and cortisol, which is the body’s natural response to stress.
  • When your blood sugar levels finally plummet, furthermore you experience wicked cravings for more food—specifically simple carbs or sweets.
  • Research has found that immune system function is affected for at least five hours after consuming large amounts of simple carbohydrates.
5 Tips to Kick Portion Distortion
  1. Don’t over order – above all, go for salads, soups, and appetizers, which are typically more reasonably sized than entrees. Ask for  smaller portions!
  2. Choose high-fiber foods like vegetables, fruits, beans, and whole grains to keep you feeling full and energized.
  3. Chew well to aid digestion because you will give your brain time to register you’re full before you overeat.
  4. Get enough water. Often we mistake thirst for hunger.
  5. Carry your own snacks. Stock up on snack-sized containers and fill them with baby carrots, air-popped popcorn, or nuts.

GET EVEN HEALTHIER!
Are you curious about how easy-to-make changes (such as chewing your food more thoroughly) can make a big difference in your health? Would you like help in making healthier food choices? Let’s talk! Schedule a complimentary health coaching consultation with me today—or pass this offer on to someone you care about!

Quick Portable Summer Snack Ideas

Healthy summer snacks to stay fit this summer

Leave the chips in the store, try these instead!

Summer produce boasts various delicious fruits and veggies that we wait all year to enjoy.

Watermelon, juicy cantaloupe and berries bursting with flavor are a few of my favorite summer treats. The summer months are often filled with loads of outdoor activities which leave your schedule jam-packed.

For good reason, these summer months are what memories are made of and what your children look forward to as they dredge through the cold winter months. But a lot of time outside can leave less time in the kitchen, which is precisely why I commit to choosing a few simple, healthy snacks for the kids (and myself) as we are out and about, and rotate them through the season.

Healthy eating doesn’t have to be complicated, and a quick snack doesn’t have to be a bag of potato chips. It can be much, much more delicious…

Here are a few of my favorites: 

Fruit Kabobs. Slide any of your favorite fruits on a kabob stick, and you’ve got a portable snack with no guilt. Some delicious fruit in season during summer include: blackberries, cherries, strawberries, and melons. All of these are excellent choices for fruit kabobs

Apple Donut. No, not really a donut (sorry) — but it’s quite delicious. Slice apples into rounds that resemble a donut and top with your favorite nut butter. You can even make a sandwich out of it by putting the nut butter between two slices of apple rounds.

Cucumber Rolls. Thinly slice cucumbers into long slices that you can then use to roll toppings inside. Use toppings such as tuna salad, cherry tomatoes, guacamole, whatever your heart desires. These are great little bite-sized snacks for when hunger strikes.
Granola Bites. There are an endless amount of energy ball recipes you can choose from. They typically involve almond butter, raw cacao powder, granola, and dates.
It’s not quite that simple, but the energyballs are a perfect little snack to carry along, and with the cacao in it, it tastes like an absolute treat. Two or three energy bites later, and you’re most certain to be tied over until dinner.

Celery, Nut butter & Grapes. An oldie but a goodie. You can bring along celery sticks with almond butter on the side for dipping, or you can fill the inside of your celery stick with almond butter and chopped grapes. It’s always a crowd pleaser.

Prepare, prepare prepare!

Preparation is the biggest factor in eating healthy, in my opinion. If you have healthy food around (and the absence of junk food), you’ll make healthy decisions.

Setting yourself up for success is the biggest gift you can give yourself and your family, so make a plan each week of what healthy snacks (and meals) you’ll have ready for a moments notice, and enjoy your time living and enjoying your life!

Do you want to enjoy even more great recipes?  Get simple tips to make eating healthier a breeze? Be supported every step of the way?  YES?  Check out my 12 Day Total Transformation, this is one easy program not to be missed!  Questions, feel free to message me anytime, I am here to help!
To your health, Kelly!

Do you want to improve your digestion and increase weight loss?

When I sKombucha for great digestive health ay the word Kombucha, many people wonder what the heck I am talking about, they are like “kom what??”  I can’t lie, I love talking about and spreading the good word on this amazingly tasty and incredibly healthy tea…Kombucha!

I admit it, I am addicted, I can’t get enough of sparkly and refreshing Kombucha! I find myself craving it and so so sad when I run out. Haven’t heard of Kombucha or tried it? I tried Kombucha for the first time I think sometime in 2013 or 2014. It was one thing that I really missed a lot when I was living abroad in Vietnam. At the time I wasn’t the addict I am today, now I am a full-fledged card-carrying addict! Ok, so maybe I don’t have the card, but I am an addict for sure! I’ll be honest, not every flavour of Kombucha is for me, but I am open to trying them all as I am often quite surprised. I have ones I love, one surprise was chlorophyll and Mint Kombucha, and my long-time love has been ginger!  For some it may be an acquired taste, however once you find one you love (or find you love them all) you will find yourself craving this delicious tea regularly.

So just why do I love Kombucha?

Well outside of the fact I love how it tastes and find it quite refreshing I love that it comes with some many health benefits!
Did you know that Kombucha is amazing for the gut? It is packed full of probiotics that provide the gut with healthy bacteria. Kombucha is great to drink when you have eaten too much as it is great for digestion. Due to the healthy bacteria it aids in reducing inflammation in the body and can even help with weight loss…bonus!

Since Kombucha is made from green tea (or black tea) you get all of the benefits from this antioxidant powerhouse. As you know antioxidants help fight against degenerative disease such as cancer.

These are just a few of the health benefits, to learn more check out this great article by Joe Leech MS.
What are you waiting for? Try some Kombucha today, I promise, your gut will thank you!

To Your Health,

Kelly