Fit for the Fourth: 15 Healthy Recipes

Independence Day brings burgers, beers, and fireworks together. And don’t forget all of the delicious desserts! I've pulled together all the July 4th recipes you need to throw a healthy and delicious barbecue. Plus, check out my 7 tips to not regret your 4th of July BBQ feasting. Healthy Buffalo Chicken Tenders These tangy, spicy chicken tenders dipped in creamy blue cheese sauce are delicious enough to make you forget they’re only 158 calories per serving. Get the recipe. Skinny Buffalo Chicken Dip A healthier version of my favorite guilty pleasure dip. Get the recipe. Healthier Seven Layer Dip A lighter version of the classic seven-layer dip, that is heavy on fresh veggies, and uses nonfat

7 Tips to not Regret Your 4th of July BBQ

Holidays are for celebrating, but can be tricky if you are trying to live a healthy lifestyle. These 7 BBQ survival tips can save you hundreds of calories you won’t even miss, and keep your goals on track. 1. Get a workout in before the BBQ. I'm a believer in "earning" your treat meals, so I always make sure to get a workout in before a holiday party or event. Get up early, sweat it out and burn off a few hundred calories before you hit up the BBQ. Not sure what workout to do? I can hook you up with a 14 day free trial of Beachbody On Demand. 2. Stay hydrated. I know you've probably heard this a million times, but drinking water (especially when it's hot out) is important. It's easy to mista

Dark Chocolate Peanut Butter Fruit Dip

For this week’s Shakeology recipe, we created a Dark Chocolate Peanut Butter Fruit Dip that will satisfy your chocolate peanut butter craving but is still healthy enough for a midday snack. Serve with berries like blueberries and strawberries or even consider trying it on pineapple for a summery treat! If you don’t have Chocolate Vegan Shakeology on hand you can always substitute Chocolate Shakeology into this recipe; just keep in mind doing so will alter the nutritional information a little. Don’t have Shakeology yet? Get all of the Shakeology flavors here! Prep Time 10 minutes Total Time 10 minutes Servings 2 servings Portion Fix Containers: ½ Red 2 tsp. Not familiar with Portion Fix? Fi

Blueberry Bread Pudding

Bread pudding started as a clever way to use up stale bread. Unfortunately, most recipes call for heaps of white bread, sugar, and cream – which doesn’t feel so clever. Or, for the matter, healthy. This Blueberry Bread Pudding recipe uses whole grain bread, almond milk and maple syrup, and we think that’s a little more interesting. Fresh blueberries (or frozen if you can’t find juicy fresh blueberries) add a special twist, and add a nice natural sweetness. The end result? A soft, custardy dish that’s every bit as satisfying as classic bread pudding. One tip to keep in mind when cooking or baking with frozen blueberries: It’s best to remove them from the freezer just before you add them to yo

Berry Coconut Shakeology

As a kid, milkshake days were the best days, but, as adults, we try to avoid indulgences — especially when it’s a priority to keep our health and fitness in check. If you’re trying to lose weight, holiday weekends can feel like an obstacle course of foods to avoid. There’s bound to be lots of tempting red, white, and blue treats coming your way today, so stave off the calorie-heavy milkshake and cupcake cravings with this festive Shakeology recipe instead. Portion Fix Containers ½ Purple 1 Red ½ Yellow ½ Orange Total Time: 10 min. Prep Time: 10 min. Cooking Time: None Makes 1 serving Ingredients: 1 cup water 1 scoop Tropical Strawberry Shakeology (or Strawberry Shakeology) ¼ cup fr

3-Day Diet Plan to Bounce Back after Vacation (or anytime)

Oh, summer vacation. Or should I say VACATIONS with an ‘s’ since it seems that summer always turns into a big party of multiple trips, lots of BBQs, outdoor happy hours, and no small share of indulgences. And that’s what summer is about – CELEBRATING LIFE – good friends, family, exploring, relaxing, and of course….great food (and drinks!). I'm coming back from a 4 day stint in Las Vegas (aka a ridiculous amount of vodka, plus some pizza and other unhealthy snacks) and my body is FEELING IT as I try to get back into my normal, healthy routine. I feel sluggish from late nights out, traveling and not-the-healthiest meal choices for 4 days straight. Note: I did make an effort to do my workouts a

Weeks 6 & 7: Bikini Booty Challenge

I took two weeks off from my schedule Master's Hammer & Chisel to test out SHAUN WEEK. If you haven't heard, the Insanity creator launched 7 brand new workouts exclusively on Beachbody On Demand. I'm not going to lie, it was a blow to my ego to go back to intense cardio when I've been used to using weights for the past 5 weeks. I definitely had to push pause, a lot, when completing Shaun Week. This program was designed as a 7 day program that is a mix of Focus T25 and Insanity moves. There were plenty of modifications for the moves that were super intense, which I decided to use for some of the more complicated moves. Workouts (see a sneak peek of each workout here) Day 1: Insane Basics Day

Goat Cheese, Tomato, and Parsley Scramble

This is the real breakfast of champions. Loaded with 33 grams of muscle-building protein, this Body Beast recipe will fill you up and fuel your day. Goat cheese, tomato and parsley are a perfect combination in this egg white scramble, but you can get creative and make this recipe your own. Substitute the same amount of feta cheese for the goat cheese if you prefer. Other fresh herbs like basil, cilantro, or chives can be used instead of parsley. Instead of tomatoes, try chopped zucchini, asparagus, or broccoli. Prep Time: 10 minutes Cook Time: 6 minutes Total Time: 16 minutes Servings: 1 serving Portion Fix containers: ½ Green 1 Red ½ Blue 1 tsp. Not familiar with Portion Fix? Find out ho

Chicken and Black Bean Burrito Salad in a Mason Jar

This mason jar salad has all of the delicious ingredients you would wish for in a burrito, and like a burrito, it comes in it’s own perfectly portable package. Show up to work with this smart lunch and you’ll be the envy of your office. It gets a healthy dose of fiber from jicama and beans and is a great way to use leftover rotisserie chicken. Even though this salad is brimming with colorful ingredients, and it is as lovely to look at as it is to eat, the dressing is the real star. The recipe calls for fresh lime juice, cilantro, a whole seeded jalapeño, garlic, and cilantro…and it will knock your socks off. Not because it’s spicy, but because it tastes so fresh. Blending the jalapeño and l

Cucumber, Watermelon, and Mango Salad with Mint

Sometimes, the simplest salads are the best. Like this 21 Day Fix recipe that has only 5 ingredients. Cucumber, watermelon, and mango make it refreshing and colorful, and chicken adds hearty protein to make it a satisfying meal. Top with as much fresh mint as you like! This salad doesn’t need dressing, but you can add a squeeze of fresh lime or lemon, or a drizzle of balsamic vinegar. It’s a great make ahead salad for a picnic or to pack for lunch. Prep Time: 15 minutes Total Time:15 minutes Servings: 1 Serving Portion Fix containers: 1 Green 1 Purple 1 Red Not familiar with Portion Fix? Find out how Portion Fix can make losing weight simple. Ingredients 1/2 cup cubed mango 1/2 cup cubed w

Greek Zucchini Salad in a Mason Jar

This Greek Zucchini Salad recipe pairs two of our favorite healthy food trends – zucchini noodles and Mason jar salads – into one recipe that’s perfect for another trend we’re big fans of, meal prep. The recipe makes four grab-and-go salads that can be eaten straight out of the jar, or upended into a bowl where it is easier to toss the ingredients with dressing. Quart-sized Mason jars may look small, but they hold a surprising amount of food. A creamy avocado and yogurt dressing with garlic and fresh herbs rests at the bottom of the jar until you’re ready to eat, so nothing gets soggy. In fact, the celery and bell peppers marinate in dressing, becoming even more flavorful. Next come red onio

Shaun Week Workout is now a 30 Day program

Why have 7 days with Shaun T when you can have 30?! I'm so excited to announce that Shaun Week has been extended into a 30 day program. You'll have 4 weeks of cardio, weights and yoga to get AMAZING results this summer. Shaun Week has been released one workout a day since Monday, June 12. It's a brand new program exclusively found on Beachbody On Demand and I've been reviewing each workout as they have been released. It's a mix of Insanity, T25 and some totally NEW moves -- and I've been loving every day of it. If Insanity, and Shaun T scares you....don't worry though! What I love about this workout thus far is that there has been a modifier for every single move, which makes this a program

Cooking for One? Try These 7 Money and Time-Saving Tips

Let’s be real: Cooking for one can be challenging. And it’s not just single folks who face this issue. If you’re trying to eat healthy and the family wants to stick with their old standbys, you’ve probably tried to figure out how to eat healthy, feed your family, and stay on budget. Here are some tips and tricks that will make going it alone on your healthy journey a bit easier. Hit the store twice a week Kudos to you for doing Sunday meal prep. But if your life is such that once the week gets started, plans change, things come up after work, and most of those meals go to waste, considering going to the grocery twice or three times a week instead of doing one big trip. By hitting up the mark

Week 5 Roundup: Bikini Booty Challenge

I was speaking to a woman last week about a Beachbody workout program and she said "I usually quit during month 2." And it made me realize HOW MANY people start a fitness program and quit before finishing it. Before I had plugged into an online community, I was one of them! I'm pretty sure I heard a stat that 70% of people that start a program quit...so I'm really proud that I'm not part of that statistic this time around. So I want to take a quick minute to 1. celebrate the fact that I've made it 5 full weeks without missing a workout and 2. THANK my Ladies in my Challenge Group for keeping me accountable to stick with it this long. Week 5 and I'm into a good groove. I've gotten my weekends

Spinach Salmon Patties

These salmon patties are chock-full of flavor and are an exciting alternative to turkey burgers or beef patties. We like that each patty has a full serving of vegetables. Pickled ginger makes a perfect topping! How do you turn a piece of salmon into salmon patties? Actually, it’s pretty simple. We recommend purchasing a piece of skinless salmon. Then, chop as finely as you can. When you’ve got the salmon cut into small pieces, rock your knife blade back and forth across the meat several times to get it finer. Egg white helps bind everything together during cooking. Total Time: 17 min. Prep Time: 10 min. Cooking Time: 7 min. Yield: 4 servings Portion Fix containers: 1R 1G Ingredients: 1 l

Turkey Burgers

Skip the pre-made patties, and make tonight burger night with these flavorful turkey burgers seasoned with fresh herbs. I like to top mine with fresh salsa, a healthy, low-calorie condiment. Total Time: 32 min. Prep Time: 10 min. Cooking Time: 12 min. Yield: 4 servings Portion Fix containers: 1 R Ingredients: ¼ cup whole wheat bread crumbs ½ cup low-fat buttermilk 1 lb. raw 93% lean ground turkey breast 2 green onions, finely chopped 2 Tbsp. finely chopped parsley 1 tsp. Dijon mustard 1 dash Worcestershire sauce Ground black pepper (to taste; optional) Preparation: 1. Combine bread crumbs and buttermilk in a medium bowl; mix well. Let sit for 10 minutes. 2. Preheat grill or broi

Grilled Cheese with Spinach and Provolone

Grilled cheese? Yes, please! Enjoy the melted cheese you love while sticking to your healthy nutrition goals. This crunchy sandwich is packed with colorful sautéed veggies and provolone cheese. A touch of Dijon mustard is the special ingredient that really pumps up the flavor. Total Time: 22 min. Prep Time: 10 min. Cooking Time: 12 min. Yield: 1 serving Portion Fix containers: 2 Y 1G 1B 1/2 tsp Ingredients: ½ tsp. olive oil ¼ medium yellow bell pepper, thinly sliced ¼ medium red bell pepper, thinly sliced ¼ medium red onion, thinly sliced 2 slices low-sodium sprouted whole grain bread 1 tsp. Dijon mustard ¼ cup raw spinach 1 slice provolone cheese (1 oz.) Preparation: 1. Heat oil

Turkey Waldorf Salad

The Waldorf salad has been a favorite American dish since the turn of the 20th Century, but the original mayonnaise-smothered recipe was in need of a makeover to fit into a healthier modern diet. We created this refreshingly lean version made with crunchy apples, celery, walnuts, sweet grapes, and turkey breast. Ours is lightened by blending yogurt with a touch of mayonnaise to make a creamy sauce that stays true to the flavor of the original. The result is a salad you’ll want to eat again and again. This is a perfect way to use leftover turkey or chicken. Serve on lettuce, or use the whole lettuce leaves to make lettuce cups. Total Time: 20 min. Prep Time: 20 min. Cooking Time: None Yiel

6 Healthy Summer Snacks

Whether you’re bound for a BBQ, heading to the beach, taking a four-hour drive to the beach or cabin, lounging in your backyard, or preparing for a days-long jaunt across the country, your summer fun isn’t the only thing that needs mapping out. Unless you’ve got a plan, you may end up falling back on gas station hot dogs, bags of chips, and drive-thru burgers. You could just toss some sandwiches and a giant bag of trail mix in a cooler and hit the road. But what you really need are foods that will give you steady energy, leave you feeling light instead of weighed down, and won’t spoil after a few hours. Here is a list of clean, tasty picks that do just that. 1. Air-popped popcorn. Unlike pre

Sheet Pan Roasted Garlic Shrimp with Zucchini

This garlic shrimp recipe is bound to be a favorite, because who can resist garlic, shrimp, lemon and Parmesan cheese?! The challenge with some “one pan” recipes or sheet pan suppers, is that when you add everything at once, something is bound to get overcooked. In this case, since shrimp cook so quickly, this recipe calls for roasting the zucchini first, before adding the shrimp to the pan at the end. Doing so helps ensure the shrimp emerge tender and juicy when you pull your sheet pan dinner out of the oven! We think that’s totally worth the extra step. If zucchini isn’t for you, then asparagus, bell peppers, or other summer squash would make excellent substitutes. If you’re lucky enough t

Featured Posts
Recent Posts
Archive
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

© 2019 LIPSTICK and LUNGES

Follow My Journey

@lipstickandlunges

  • Facebook
  • Instagram
  • Blogger

© Copyright 2020  Lipstick and Lunges.  All rights reserved.

Website design by: Laura Gebers.