Meal Prep

Delicious Cantaloupe Sorbet Recipe Using Only 4 Ingredients!


Delicious-Cantaloupe-Sorbet-Recipe-Using-Only-4-Ingredients!

Are you looking for a delicious and healthy substitute for ice-cream?

Would you like to enjoy a sweet dessert without feeling guilty or ashamed?

If so, then you are in the right place.

This yummy and healthy sorbet will help you enjoy a tasty snack without worrying about calories and processed sugars.

The best part? You can make this sorbet using only four ingredients.

What is a sorbet anyways?

 

 

Simple answer: Sorbets are frozen fruits mixed with sugar without any dairy. Apparently, restaurants use them to cleanse your palette. You should think of them as vegan ice-creams.

Since the key ingredients are fruits and sugar let’s talk about how to use these ingredients in a healthy way.

Finding the Right Fruit

 

 

In a sorbet, the fruit or fruits (you can mix it up!), act as your base. You can use any fruit you like, but I’ve learned that some fruits work better than others. Some of my favorites are cantaloupes, mangos, peaches, watermelon, strawberries, blueberries, blackberries, and bananas.

You can buy the fruits fresh and freeze them at home or you can buy them frozen. Pick the option that works for you.

Buying fresh fruits is usually cheaper, but the process will take longer.

 

 

For today’s post, we will be using a cantaloupe. Cantaloupes are great because they have a very meaty texture, so using one cantaloupe will give you a decent amount of sorbet. Also, they can get very sweet to the point that you do not need to add a lot of sugar if any at all.

Quick note: The best way to pick your cantaloupe is to smell the end opposite to the stem area. Raise the fruit so that the button is just under your nose and take a good sniff. You are looking for a sweet aroma. If you do not get a scent, then your cantaloupe is not ripe.

What If You Need Sugar?

 

 

Sugar is truly optional. If you are a sugar addict like me and need a little extra sweetness, agave will do the trick. Agave comes from a plant in Mexico.

The nectar made from the plant is known in Mexico as aguamiel, or “honey water.” Agave is believed to be a healthier sweetener because its lower glycemic index helps protect against health risks associated with higher glycemic sweeteners.

If you buy agave, make sure you buy raw agave, it is the healthiest version.

 

 

Agave is very sweet, so you will not need to use that much in comparison to white sugars.

Let me remind you that sugar is optional and you can make your sorbet without it, but if you absolutely need it, this is a good alternative.

The Answer is Water

 

 

You might find that when you begin blending your frozen fruits they might be hard to breakdown depending on your blender. I recommend you use a little water to help break them down. For this recipe, I used about 2 oz. It keeps the recipe healthy and avoids added sugars.

Once again this ingredient is optional and it depends on your blender.

You can also use water to reduce the sweetness of your fruit if you are into that!

Adding Other Ingredients

 

 

You will notice that this recipe includes limes. I love limes, and how they blend with fruits. As you play around with your own sorbet recipes, you can try blending your fruits with fresh flavors like limes, lemons, and even cilantro. It is your world!!

You can top your sorbet with nuts or seeds, here I used walnuts.

I hope that this post taught you how to make a sorbet that is both nutritious and delicious.

If you found it useful or if you know someone who would enjoy it, please share it with them. After all, sharing is caring 🙂

Cantaloupe Sorbet

Ingredients

  • 1 cantaloupe ripe
  • 1 lime
  • 1.5 tbsp of agave
  • 2 oz of water (optional)

Instructions

  1. Clean and cut your melon into small to medium size chunks

  2. Using parchment paper layer your chunks on a baking sheet or a container. 

  3. Cover it with saran wrap and place it in the freezer for a minimum of six hours.

  4. Remove your chunks from the freezer and put them in a blender or food processor.

  5. Add your freshly squeezed lime, 1.5 tbsp of agave to the blender and mix until you achieve the desired consistency. Feel free to use the water if needed.

  6. Once you achieved your desired consistency, move your sorbet to a container and place it back in the freezer for a minimum of 2 hours. Make sure you cover it with saran wrap.

  7. When ready, scoop, add your favorite toppings (I used ginger powder and walnuts), drizzle a little agave and enjoy.

What Really Is The Best Tip To Stay Healthy When You Travel?


What-Really-Is-The-Best-Tip-To-Stay-Healthy-When-You-Travel-

Staying consistently healthy while traveling can be hard. While I do not travel a lot for work, I have many friends that do. My Boo JW and I, regularly discuss tips to stay healthy when he is on the road. A few weeks ago he said,

Yenory, you should write a post about this”

Well, here we are!

Ready to take your healthy transition on the road? Today I am breaking down the best tips to help you stay healthy when you travel. Best part? I got a FREE kit to help you plan for all your upcoming trips.

As we enter the holiday season, I thought what a better time to share these tips with the iAmHealthyfit Family.

Yes, if you are reading this, I consider you a part of my family. Most of these tips are perfect for personal travel as well as business. Before I forget, if you are going on vacation, earlier this year I shared some awesome to tips to a healthier vacation that you might find helpful. Please check them out and tell me what you think. Let’s get started.

Do Your Research

As soon as you learn your destination, research the area and the amenities of the hotel, this will help you make informed decisions when you plan ahead. You want to make sure you do your research because all these elements will impact your ability to stay healthy while you are on the road. Here are some of the questions I would ask myself.

  • Does the hotel room come with a full kitchen? If so, do you plan to use it?
  • Is there access to a fridge and microwave? Not all hotels provide microwaves in the room.
  • Does the hotel offer breakfast? If so, what is the menu? Can you take advantage of this meal option
  • What restaurants are near the hotel? Are any of them healthy alternatives?
  • How many meals are you willing to buy during this trip? Do you have a traveling budget it? If so, what is it?

Plan Ahead

Once you do your research, use your findings to plan ahead. First, let’s talk about meal planning. I recommend that you always plan and cook your meals in advanced.

If you are traveling for 2 – 7 days, I would aim to have at least 60 – 70% of your meal prepped before leaving your house. If your hotel is close to a market, and cost of living is cheaper, schedule some time to grab fresh fruits and vegetables when you arrive at your destination.

Meal-prep-calendar

If that is not an option, purchase your snacks at home and pack them with the rest of your food. Try to focus on snacks that travel well, like bananas, oranges, berries, grapes, apples, peanuts, almonds, cashews, other nuts, and seeds. Here is a sample shopping list you can use to plan.

shopping-list-example

It is important that you keep track of everything you purchase. As you transition to a healthier lifestyle, this will help you stay on budget and get a clear picture of what you are eating on travel. You can use this information to make healthier decisions next time you are on the road.

Give yourself some wiggle room. If you want to check out some of the restaurants in your area, look up the menu in advanced, look up the reviews and decide if this is a good place to eat healthy and delicious food.

Make a list of the places you want to visit and for the fun of it, add the dishes you would like to order, this will help you have a clear picture of what your entire menu will look like on the road.

Must Have Items

Pack your favorite plant-based protein powder. Protein powders are a great way to eat healthy while on the road. If you do not have one, purchase a plant base protein powder that blends well with water or freshly squeezed juice.

I am in love with Manitoba’s Hemp Protein Smoothie Powder, which I take everywhere. They even sell them in single serving packets, awesome for packing! Let’s talk a little bit about hemp protein is life!

manitoba-harvest-protein-smoothie

Why hemp protein powders? Dr. Josh Axe from Food is Medicine has some very good reasons,

Hemp seeds have an ideal 3:1 balance of omega-3 fatty acids vs. omega-6 fatty acids, which promotes cardiovascular health. More specifically, hemp protein powder contains linolenic acid, an omega-3 fatty acid that some studies suggest helps prevent coronary heart disease.

Hemp seeds are also heart-healthy, high-fiber foods.

I recommend adding hemp protein powder to a morning smoothie to naturally lower blood pressure, reduce LDL cholesterol, raise HDL cholesterol and improve triglycerides.”

Food is Medicine

Purchase a traveling lunch cooler bag, this is crucial. After I moved to DC roughly two years ago, going to visit my parents in NYC has always been a food roller-coaster, to say the least. As an Afro-Latina woman, my mother’s cooking is not always health conscious.

I love you ma, but it is true. Lots of salt and fried foods. You can imagine how difficult it is to maintain my healthy lifestyle.

How did we fix it? We purchased a traveling lunch cooler bag. It has helped us save money and prevented many Hangry episodes on my part. I found a cute and affordable bag on Amazon for less than $20.00! We traveled 3.5 hours via train to NYC and had no issues with our food.

traveling-lunch-bag-cooler

Pack a water bottle. This no time to slack off on your water intake. Make sure you have a water bottle to help you stay on track. Experts recommend drinking ½ of your body weight in ounces of water. For example, if I weight 200 lbs., it is recommended that I drink at least 100oz of water.

waterbottles

Pack your workout clothes. I know time might be a little tight but set aside at least 20 minutes a day to get moving. You can explore the city on foot, go dancing, visit the gym, check out a yoga studio. Groupon is a great way to make this happen for an affordable price.

You can also workout in your hotel room. Here are three compound exercises you can do from the comfort of your room. If that is too challenging, here are some squat variations you can try.

workout-gear

Limit how much you drink. In my line of work, I travel for work about 2 – 3 times per year. The first thing I noticed about these trips, is that people drink A LOT. There is nothing wrong with enjoying a drink, or two or four lol but when you are trying to stay healthy remember to take it slow.

You do not need to go to every single happy hour and set up shop at the bar. Depending on how long you are staying, decide in advance which days you will drink, and how much.

According to the Dietary Guidelines for Americans,1 moderate alcohol consumption is defined as having up to 1 drink per day for women and up to 2 drinks per day for men. This definition is referring to the amount consumed on any single day and is not intended as an average over several days.”

— The CDC

Enjoy yourself! Working on the road can take a toll on your body. Make sure you make some time to explore the city and connect with friends and family in the area. I usually like to visit something the city is known for. When I went to San Diego last year, I visited the USS Midway Museum, and it was unbelievable.

I hope you have enjoyed and found these tips helpful. What are some of your favorite tips to stay healthy when traveling? Let me know what you think in the comment section below. Do not forget to share it with your friends and family.

Feel Amazing Every Day Using This Protein Powder


Feel-Amazing-Every-Day-Using-This-Protein-Powder

From a very early age my mother instilled in me a love for travel. I was privileged to move to New York one of the most multicultural places in the world. One of the biggest challenges when traveling is staying committed to my clean eating lifestyle.

Looking for a smoothie for your travels? Find out why Amazing Grass’s Protein Food is a must to stay healthy while on the road.

I usually focus on two things, making healthier decisions around food and drinking lots of water. While I enjoy protein powders, I prefer them mixed with fruits, that was until last month. A few weeks ago I received a beautiful package from Amazing Grass.

SO WHAT’S IN THE BOX?

  • 1 Protein Superfood Pure Vanilla
  • 3 Sample Size Protein Superfood
  • Eco-Friendly Mason Jar an Straw
  • Hemp Produce Bag
  • Maha Yoga prAna Towel

According to Amazing Grass, the Protein Superfood is an organic, all-in-one protein nutrition shake. Each serving promotes lean muscle, aids in digestion and satisfies hunger with providing 20 grams of complete plant-based protein, 7 servings of alkalizing greens and 2 full servings of fruits and veggies.

I HEAR YOU, BUT WHAT ABOUT THE TASTE?

While on a recent business trip I took the sample packets with me and used them in the morning. This was the first time I traveled with a protein powder. I was very pleasantly surprised at how much I like the protein superfood. I mixed the serving with 12 oz of water and mixed it using the mason jar. While I liked it I felt it would be better with Ice. So the next day I added ice and it was much better!

WOULD YOU BUY THIS PRODUCT?

Yes I would, for two reasons. First, it is perfect for travel. I would love to travel with a blender for smoothies but that is not an option, having a protein powder that tastes great only with ice and water is a must have.

Two, I am transitioning to an alkaline and the protein superfood comes with seven servings of alkalizing greens, which is perfect for me. I also love every single gift I received in my box. Especially the mason jar because it is also great to travel and help me keep my water intake on track.

GIVEAWAY TIME!

Don’t believe me? Try it for yourself! Our friends from Amazing Grass will send you a full size protein superfood (flavor of your choice: Original, Vanilla or Peanut Butter Chocolate). This giveaway is ONLY open to US based winners. Enter below and do not forget to Feel Amazing Everyday! Don’t forget to connect with her on Twitter and Instagram.

Make Epic Smoothies Using This Awesome Protein Powder


Make-Epic-Smoothies-Using-This-Awesome-Protein-Powder

Hi, my name is Yenory, and I addicted to smoothies.

Smoothies are amazing, well at least I think so. If you are having a terrible morning, blending delicious flavors and textures will automatically make things better. If you are having a good morning, smoothies will make it even better.

For over five years I’ve had my go-to brand for my smoothie supplements. I even convinced my husband to give them a chance, it only took me four years, and he still used another brand simultaneously. That was until the Hemp Protein Smoothies entered my home.

So What’s In The Box?

  • Three 11oz bags of the Hemp Protein Smoothies in their Chocolate, Vanilla Chai, and Mixed Berry flavors.
  • A 20oz cup (which I never used because I like to blend the hemp protein with my fruits),
  • The cutest measuring tablespoon. I love tablespoons; you can’t have too many.

According to Manitoba Harvest, their Hemp Protein Smoothies combine a delicious and creamy blend of HempPro 70 protein powder, organic harvest greens blend and other quality ingredients!

With the inclusion of organic spinach, kale and broccoli to our smoothie line you can get both your greens and protein all in one convenient product. Each 30-gram serving has 15 grams of plant-based protein and is slightly sweetened with organic coconut sugar.

I Hear You, But How Does It Taste?

I am glad you asked! You see, I am the easy one. I am always willing to try things, even if I have to compromise on taste. My Husband, on the other hand, is less flexible. This man is very selective when it comes to, well everything. When I received the smoothies, I jokingly suggested he helped me review them by trying them out.

To my surprised, he said, sure why not. Two weeks later the bags for both Vanilla Chai and Mixed Berries were empty. I couldn’t believe it! The guy that doesn’t like kale was having it on a regular basis and loving it! So, yea, Manitoba got this one right.

One note, chocolate was not a favorite. Maybe I wasn’t mixing it with the right combination of fruits, but I haven’t figured it out. The bag is still half full; maybe I will give it another try in April.

Would You Buy This Product?

We are ordering a case of 8 tomorrow morning. I am committed to living my life a little healthier each year, and I love that I’ve found a product both my Husband and I can enjoy!

This where you come in!

If you are ready to check-out these hemp smoothies, I got a gift for you!

USE PROMO CODE: HEMPSMOOTHIELAUNCH16 FOR 15% OFF HEMP PROTEIN SMOOTHIE.

GOOD UNTIL APRIL 30, 2016.

You can also enter their giveaway.

POST PICTURES ON SOCIAL MEDIA USING THE #HEMPPROTEINSMOOTHIE AND TAGGING MANITOBA HARVEST.

You will be entered to win a case of your favorite flavor of Hemp Protein Smoothie.

The winner will be announced on April 15th! Good luck! Don’t forget to check us out on Instagram to keep up with our smoothie combos!

5 Reasons Why You Should Eat More Mangos


5-Reasons-Why-You-Should-Eat-More-Mangos

I am sure my love affair with mangos began at birth. I am convinced that my mom alternated between mangos and breastmilk LOL. That is the only explanation for my obsessive addiction to this delicious fruit. Growing up in Honduras, I was blessed to have a backyard full of fresh fruit and vegetables.

I remember that we had over four different types of mango trees all different tastes and sizes. You can only imagine my disappointment when I moved to the United States, and I didn’t have that luxury.

I can’t quite point out when I started adding mangos to my food. I think I might have tried a mango salsa and thought, “why haven’t I made this before?” So I did, and I never looked back.

Since I have a not-so-secret addiction to sugar, I look to fruits to meet my needs instead of processed sweets. Fruits are my fav, I get to meet my sugar high, and provide nutrients to my body. It is very hard to avoid sugar in fruits and vegetables because a lot of them have sugar.

Mangos are perfect because they add the perfect level of sweetness to my salads, my brown rice, my vegetable or whatever my sweet heart desires. So today I am publicly professing my love to mangos and sharing five reasons why you should join the love affair.

Boosts Immune System

The generous amounts of vitamin C and vitamin A in mangos, plus 25 different kinds of carotenoids keep your immune system healthy and vigorous. As someone with a relatively weak immune system, I rely heavily on fruits and vegetables that boost my immune system and help me stay healthy! Mango 1 – Weak Immune System 0

Improves Digestion

There are several fruits, including mangoes, which contain enzymes for breaking down protein. The fiber in mangos also helps digestion and elimination.

I know digestion is not a sexy topic, but it is crucial that you have a healthy digestive system. Poor digestion can lead to many serious health issues because digestion is the mechanism that makes your body work. Learn more here.

Eye Care

One cup of sliced mango offers 25 percent of the daily value for vitamin A to help promote good eyesight, prevent night blindness and dry eye. As someone that wears glasses, you can imagine how excited I was to learn that eye care is a benefit of eating mangos.

Fights Cancer

Antioxidants like quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methyl gallate present in mango protect the body against colon, breast, leukemia and prostate cancers. Learn more here.

Skin Cleanser

Mangoes help you unclog your pores and add freshness to the face. Mangoes are applicable to any skin type. While I have not tried putting mangos directly on my skin (I am too busy eating them), I think this is awesome. I will give it a try and let you know my findings!

Weight-Loss

Mangos have a lot of vitamins and nutrients that help the body feel fuller when hungry. Also, the fibrous fruit boosts the digestive function of the body by burning additional calories, helping in weight loss. I can attest to feeling full after eating mangos. In the past, I’ve paired them with avocados and broccoli for dinner. Yummy!

Let’s keep the conversation going! What are your thoughts on mangos? How do you like to eat them/prepare them? Leave a comment below!

5 Amazing Benefits of Apple Cider Vinegar You Need to Know


5-Amazing-Benefits-of-Apple-Cider-Vinegar-You-Need-to-Know

I’ve been using Apple Cider Vinegar (ACV) for years. My mother introduced me to this gem, mainly for seasoning purposes. As I embraced a healthy living, I started seeing a lot of information on social media about the alleged benefits of ACV.

After doing a lot of research, I began using ACV for more than seasoning. There are a lot of benefits to using ACV, here are my Top Five.

Cleaning Fruits, Vegetables and Meats

I’ve been using ACV to clean meats for a while now. I add 1 to 2 tablespoons of raw ACV and 1 or 2 limes to a bowl with warm water. I mix it and add my meats, veggies or fruits and let it sit for about 15 – 20 minutes. In addition to removing toxins from both fruits and vegetables, it helps make meats tender. I use this technique weekly, and it leaves my chicken juicy and tender.

Salad Dressings

ACV is a great base for your salad dressing. I usually add a teaspoon of olive oil, fresh black pepper with a pinch of sea salt. It is nutritious, delicious and very easy to make. Great for healthy meal prep recipes!

Washing Your Hair

This is no secret to my fellow naturalistas. ACV’s cleansing properties are amazing if you want to stop using shampoos. Depending on the brand, shampoos can strip nutrients from your hair and oils it needs to retain moisture. I have been using ACV to rinse my hair and remove buildup for over a year. I do 1 part ACV and three parts water and spray it on my roots before adding my weekly deep conditioner.

Hiccups

I do not know why this works, but yesterday I had the hiccups for about 10 minutes, I sipped on one tablespoon of ACV, and it was gone!

Detox Baths

Earlier this year I made a commitment to focusing on home remedies and less on going to the doctor or relying on over-the-counter drugs. All the years I’ve visited the doctor, it has never asked me what do I eat. Something about that does not sit well with me anymore.

Anyways, about 5/6 months ago I got very sick, I was online looking for potential remedies, and someone recommended an ACV detox bath. So I filled up my bathtub with hot water and added 2 cups of ACV. I sat there until it was cool, so about 45 minutes. After I was finished, I dried off and went to sleep. The next morning I woke up like new! Next time you have a cold give it a try.

Honorable Mention: ACV helps with digestion, I dilute 1 – 2 tablespoons of ACV in 1 cup of warm water and drink it on an empty stomach.

DISCLAIMER: Please check with your practitioner if you have any concerns about whether or not detox baths are a good option for you. PREGNANT WOMEN SHOULD NOT USE DETOX BATHS UNLESS DIRECTED BY A TRAINED PROFESSIONAL AND SHOULD NEVER BATHE IN EXTREMELY HOT WATER.

Tips You Need To Know To Help You Preserve Cilantro


Tips-You-Need-To-Know-To-Help-You-Preserve-Cilantro

Cilantro is perhaps my favorite herb of all time! No, seriously I love me some cilantro. It is amazing to cook with because you can add cilantro to everything. I can’t think of a dish that does not go well with cilantro.

Tired of throwing away your cilantro?

Learn how to keep your cilantro fresh for up to two weeks. This easy to follow 3-step-method is all you need.

According to Organic Facts, many people don’t know that coriander (cilantro) is packed with potential health benefits, that most people completely miss when they toss this garnish into the garbage after eating their meal.

Properties of Cilantro

  • It has eleven components of essential oils,
  • Six types of acids (including ascorbic acid, better known as vitamin-C),
  • Minerals and
  • Vitamins, each having some beneficial properties.

 

Given my love for cilantro and all its amazing properties, you can understand my desire to preserve it when I don’t use it all.  After spending countless hours on the net, I finally found a method that works wonders!

You Will Need Three Items!

  • An empty container
  • Water
  • A plastic bag

Three Simple Steps

  • First, you want to fill your jar with water. A mason jar or an old glass bottle should work. Add about 1 cup of distilled cold water, or you can use tap water too.
  • Then I place my cilantro in the bottle and cover it with a plastic bag to retain the moisture.
  • I take my covered bottle and put in in the fridge! That’s it!

As you can see, this is also an excellent way to bring your herbs back to life! Next time your cilantro looks a little lifeless, simply follow the steps listed above and watch it flourish!

I do not know the scientific reason why this works, but I know that I use the same method to preserve my mint leaves, my parsley and it also works great.

Let me know how you keep your cilantro and other herbs!