Health Benefits of Oranges

We all know the saying “an apple a day keep the doctor away,” but an orange a day could be just as helpful.

There are a ton of reasons why eating an orange a day is a good idea — not only are they low in calories and full of nutrients, they promote clear, healthy skin and can help to lower our risk for many diseases. Plus they are delicious!

Benefits of Oranges

A healthy dose of vitamin C—in which oranges are concentrated—provides antioxidant protection and immune support.

Can reduce the risk of colon cancer.

Good source of fiber.

One orange provides a range of vitamins and minerals and a staggering 130 percent of your vitamin C needs for the day.

Helps reduce your chance of stomach ulcers.

While all fruits and vegetables provide their own greatness, I love eating oranges in the summertime after a long run. Something about the sweet and tartness of an orange gets me every time. They are truly one of my favorites fruits.

I am not a registered dietician. This is all advice and facts I have learned through the years through my interest of food and nutrition.

Some of my favorite snacks

I am a snacker. While some days I am totally fine with three square meals a day, most days I need a snack between lunch and supper. Some days Ryan doesn’t get off work until 7, so we don’t eat supper until 7:30 or 8. On those nights, I am HANGRY and have to grab something after my workout before I go crazy.

I’ve rounded up some of my favorite (and mostly healthy!) snacks. Have a snack you think I should try?! Let me know in the comments below!

KIND Peanut Butter Breakfast Bars

Smoothies! SO much goodness in a cup. Here, here and here are some my favorites recipes.

Fresh cold pressed juices.

Blue Diamond Almonds.

Cherry Limeade from Sonic!

Fresh fruit! Especially in the summer after a long, hot run.

Spinach and blueberry smoothie bowl

Lately, I’ve been trying to make more of an effort to get more greens into my diet. So I’ve been trying to add more spinach to smoothies (rather than just a small handful, I’ve been adding like close to cups). I’ve also been adding Suja’s green drinking vinegar to my smoothie for an extra kick + lots of good vitamins and nutrients.

But the best part of this is they don’t make my smoothie taste gross. So while I’m sneaking in these nutrients, my tastebuds have no idea! Eating healthy can be fun and delicious.

SPINACH AND BLUEBERRY SMOOTHIE BOWL

2 cups of spinach
A splash of Suja green drinking vinegar
1 large spoonful of plain Greek yogurt
Some frozen fruit and veggies (I just whatever is on hand, usually it’s frozen sweet potatoes, bananas, blueberries, oranges, literally whatever is in the freezer)
Small spoonful of Crazy Richard’s peanut butter
2 tablespoons of chia seeds

Then I top it with a variety of honey, nut butters, seeds or nuts, granola and blueberries ( a great source of antioxidants!) I’m seriously addicted. Some days I eat it for lunch and supper. The great thing about smoothie and smoothie bowls is that they are totally customizable to whatever you crave!

30366447985_d07e4f5833_b.jpg

It gives me fuel for the entire afternoon and doesn’t cause a sugar crash since I’m using all fresh and natural ingredients. I hope you get the chance to try it out. I hope you will love it as much as I do!

The best buttermilk pancakes

Buttermilk Pancakes.jpg

INGREDIENTS
3 cups all-purpose flour
3 tablespoons white sugarDomino Premium Pure Cane Sugar 2 LB
3 teaspoons baking powder
1 1/2 teaspoons baking soda
3/4 teaspoon saltMorton Salt, 26 Oz
3 cups buttermilk
1/2 cup milk
3 eggs
1/3 cup butter, melted

DIRECTIONS
In a large bowl, combine flour, sugar, baking powder, baking soda, and salt. In a separate bowl, beat together buttermilk, milk, eggs and melted butter. Keep the two mixtures separate until you are ready to cook.
Heat a lightly oiled griddle or frying pan over medium high heat. You can flick water across the surface and if it beads up and sizzles, it’s ready!
Pour the wet mixture into the dry mixture, using a wooden spoon or fork to blend. Stir until it’s just blended together.
Pour or scoop the batter onto the griddle, using approximately 1/2 cup for each pancake. Brown on both sides and serve hot.

***I also add chocolate chips to my pancakes. I’m still a kid at heart.

But feel free to add in your own toppings!

In the words of Ron and Leslie from Parks and Rec:
Leslie: “Why would anybody ever eat anything besides breakfast food?”
Ron: “People are idiots, Leslie.”

Latest grocery finds

I love getting ideas on new foods and drinks to try from other bloggers, so today I though I’d share some of my favorite recent grocery finds.

I saw these drinkable vinegars at Kroger this weekend and knew I had to give them a try! I have been trying to be more aware of my gut health, and since I already love Suja juices, I thought these would be perfect to add into my daily routine. I bought four flavors, but I’ve only tried the peach-ginger so far. But it’s a winner in my book!

This was a random find at Aldi. I swear every week their products change! But I love love love pineapple salsa, so I knew I had to give this one a try! I ate half the jar in one sitting (oops), so I give it two thumbs up!

A couple weeks ago I posted about the benefits of honey. Since I don’t have honey from Ryan’s dad at the moment, I bought some local honey to add to my breakfast bowls, smoothie and to keep around for a energy-boosting snack.

This was another random find at Aldi, but now I’m hooked on these wraps. They have less carbs and calories than bread, and it’s easy way to sneak in some veggies. My favorite wraps lately have been pepper jack cheese, turkey, spinach and radishes. I also like to drizzle them with Italian dressing. Such an easy, nutritious and delicious lunch!

What are some of your recent grocery finds? Let me know in the comments below!

10 simple summer snacks

Since it has been SO HOT lately, I thought I would share a quick roundup of some simple summer snacks. None of these recipes require the oven, some are healthy and some involve ice cream 🙂

Enjoy!

summer snacks.jpg

1. Strawberry Frozen Yogurt
INGREDIENTS
• 4 cups frozen strawberries
• 3 tablespoons honey
• ½ cup plain Greek yogurt
• 1 tablespoon lime juice

Put all of the ingredients in a blender and blend until smooth. I use and LOVE my NutriBullet.

2. Fruit & Cheese Kabobs
3. Celery & Peanut Butter
4. Honey Vanilla Ice Cream
5. Real fruit popsicles.img_1072

6. Frozen grapes and cottage cheese (I stole this idea from Hungry Runner Girl)
7. Smoothies!
8. Fresh fruit
9. Sliced cucumber sandwiches
10. Caprese salad

Benefits of honey

Happy Monday! This weekend was a whirlwind (aren’t they always?!) but I am excited and ready to start the work week. I have lots of career and personal goals brewing, so I determined to make this week count AND make it a good one!

So for today’s post, I am talking about the benefits of honey! The benefits of honey go beyond its great taste. Since one of Ryan’s dad’s hobbies is bee keeping, we are lucky enough to get free, raw honey basically year-round. It’s pretty neat to see whole the process behind-the-scenes. It takes a lot more work than you think!

Benefits of Honey.jpg

Honey is a great natural source of carbohydrates which provide strength and energy to our bodies. Sometimes before a long run, I will eat a spoonful of raw honey for an extra burst of energy. Lots of natural sugars = good for runners. The glucose in honey is absorbed by the body quickly and gives an immediate energy boost, while the fructose is absorbed more slowly providing sustained energy.

Honey is known for its effectiveness in instantly boosting the performance, endurance and reduce muscle fatigue of athletes.

Natural honey is also good for allergies! This was something I learned from Ryan’s dad. After moving to Tennessee, I had the WORST allergies. He gave me some natural honey (which was from TN) and after eating it for about a week, I noticed my allergies were a little better!

The bees go from flower to flower collecting pollen that causes you to suffer, but when a you consume local raw honey, you also consume that same offending local pollen. After some time, an allergy sufferer may become less sensitive to this pollen that previously caused problems and experience less seasonal allergy symptoms.

I’ve heard honey can help with sore throats, but I’m not entirely sure if that is true. Anyone out there know if this is a fact? Feel free to send some info!

Any other runners out there eat a spoonful of honey before a long run/race?

Beginner’s Luck Green Smoothie

Recipe from 100 Days of Real Food.

The Beginner’s Luck Green Smoothie is a great beginner friendly green smoothie. It’s full of iron, potassium and vitamins galore— AND tastes like a tropical treat from all the island fruit.

Green Smoothie

INGREDIENTS
1 cup spinach fresh
1 cup water
half cup pineapple
half cup mango
1 banana peeled

INSTRUCTIONS
Place spinach and water in blender (I use a  Nutribullet). Puree until smooth.
Add fruit and blend again.

RECIPE NOTES
*Use at least one frozen fruit to make the smoothie cold or serve over ice.
NOT A FAN OF BANANAS? Feel free to substitute with another fruit, like extra mangos. You can even freeze the bananas first to reduce the flavor and also add some extra chill to your smoothie.

Drink up!

Healthy eating should not be a diet plan

Welcome to back the work week, friends! I hope you all had a great Father’s Day weekend. I got to spend time with both my dad and my father-in-law, so I am one happy girl today!

Now. Onto more serious matters.

I hate when I’m out to eat with people and they think because I’m getting “just a salad” that it means I am dieting. No! I don’t want the foods I eat to be considered a diet! I want to become a way of life. I want to eat healthy and nourishing foods that sustain my daily activities!

Eat good to feel good, right? I want to feel good. I want to feel great. Lots of processed foods and fake sugars are not going to get me there.

Cucumbers and tuna fish (my latest lunch obsession) is healthy, but you know what, it also tastes good! And I don’t feel bloated and nasty after eating it like I would if I ate a burger and fries from McDonald’s. Eating healthy should not be a diet plan.


I want to learn to live a balanced life. To me, eating well is a way I can respect my body AND help it live out its full potential. I like to run. Therefore, I need foods that can fuel my body so I can be my best self and perform well. Don’t get me wrong, I love chocolate chip cookies and pizza is one of my top three favorite foods, but I think a life filled with moderation is a good thing.


Below, I’ve linked some of my favorite recipes that are delicious and good for you!

BREAKFAST
Hard boiled egg and cheddar muffin.
Cherry Banana Smoothie.
My new favorite smoothie.
Avocado toast FIVE ways.

LUNCH
Sweet & spicy summertime guac.
White bean and mozzarella sandwich.

SUPPER
Easy baked ginger chicken.
Skinny beef and broccoli noodles.
BBQ salmon. (While I don’t get to cook fish at home due my husband’s, but I love to eat it! I haven’t tried this recipe, but it looks delish!)

EXTRAS
Chocolate chip banana bread cookies.
Summer fruit salad.

Rainbow cake recipe

It’s a new month! So many of my friends have birthdays this month, and every now and I then I like to bake something out of the norm for them.

So here is a fun cake recipe (a little from the Betty Crocker, a little from AllRecipes and some of my own trial and error) for a rainbow cake. Enjoy!

Rainbow Cake.jpg

INGREDIENTS

CAKE
2 boxes vanilla cake mix
2 cups water
1 cup vegetable oil
6 eggs
2 packages (2.7 oz each) classic gel food colors

BUTTERCREAM FROSTING
1 cup shortening
1 cup butter, softened
1 bag (2 lb) powdered sugar
2 teaspoons vanilla
3 to 4 tablespoons milk

STEPS
Heat oven to 350°F. Spray 3 (8-inch) round cake pans with cooking spray.
In large bowl, beat cake mix, water, oil and eggs with electric mixer on low speed 30 seconds, then on medium speed 2 minutes, scraping bowl occasionally. Divide batter evenly among 6 small bowls, about 1 1/3 cups each.
Using food colors, tint batter in 1 bowl blue, 1 bowl red, 1 bowl green, 1 bowl yellow, 1 bowl orange (using red and yellow) and 1 bowl purple (using blue and red).
Refrigerate 3 colors of batter until ready to bake. Pour remaining 3 colors of batter into cake pans.
Bake 18 to 20 minutes or until cake springs back when touched lightly in center and begins to pull away from side of pan. Cool 10 minutes. Remove from pans to cooling racks; cool completely.

Wash cake pans. Bake and cool remaining 3 cake layers as directed.
In large bowl, beat shortening and butter with electric mixer on medium speed until light yellow. On low speed, gradually beat in powdered sugar. Beat in vanilla. Add milk, 1 tablespoon at a time, beating until frosting is smooth. Beat on high speed until light and fluffy.
Trim rounded tops off cakes to level, if needed. On serving plate, place purple cake layer. Spread with frosting to within 1/4 inch of edge. Repeat with blue, green, yellow, orange and red cake layers. Spread light coat of frosting on top and side of cake to seal in crumbs, then frost with remaining frosting.