Tired of plain old pasta sauce??

 

Here is a quick and easy change up for pasta dishes!! It’s a nice change from the old red pasta sauce! And it’s full of nourishment, and not full of sugar and preservatives like many pre- made sauces on the grocery store shelves! Make extra and keep it in the fridge for a few recipes in the same week or over a training weekend! It’s DELICIOUS!

Ingredients

  • 1 medium onion chopped
  • 2 medium carrots peeled and chopped
  • 3 celery stalks chopped
  • 4 medium zucchini, skin on and chopped
  • 1 tsp salt
  • 1 tsp olive oil
  • 1 tsp garlic minced
  • pepper to taste

Method

  • Add olive oil to a pot and saute onion, celery and carrots until translucent. Add zucchini, garlic, salt, pepper and cook until soft. Once the vegetables have cooked down blend until smooth (I use an immersion blender and do it right in the pot!) and pour over your pasta. You can garnish with some fresh parsley and a pinch of parm cheese for a fantastic creamy and veggie filled pasta sauce.

Even the kids will love this one! Enjoy!

Don’t Be Chilly! Make Some Warm VEGGIE Chili! Amazing!

Warm up this winter with this quick and easy veggie chili…

Ingredients:

2 Tbsp olive oil
2 carrots peeled and chopped
3 celery stalks chopped
1 medium onion chopped
2 zucchini chopped
1 red pepper chopped

1 green pepper chopped
2 garlic cloves minced
1 tbsp cumin
2 1/2 tbsp chili powder
3/4 cup of water
1 cup strained tomatoes

 2 cans of diced tomatoes
1 can of chickpeas drained and rinsed
1 can of black beans drained and rinsed
1 can of white kidney beans drained and rinsed
salt and pepper to taste
Garnish with cilantro

Method

In a large pot saute carrots, celery, onion and garlic in olive oil for approximately 5 min, add cumin and chili powder and mix together. Add the remaining ingredients to the pot and simmer for as long as possible to enhance the flavors.

Enjoy!
NSAG 🙂

Anne’s CANTALOUPE BREAKFAST BOWL!!

Looking for a simple new breakfast idea? It’s FUN to eat and requires NO DISHES! (My kind of meal!) It’s nutrient dense, full of flavor and a great balance of vitamins, minerals, antioxidants and is quite alkaline on top of that! Here it is!

Anne’s Cantaloupe Breakfast Bowl!I just had it for breakfast today! AWESOME! Simply cut a cantaloupe in half, scoop out the insides, add some plain Greek yogurt, cut up fresh strawberries (or blueberries/raspberries), sprinkle with fresh walnuts and drizzle with maple syrup. Now tell me that isn’t nature’s candy? Who needs a fast food, fat laden breakfast when this simple and quick to make, deliciously refreshing breakfast is right there at your fingertips! Give it a try! Totally AWESOME! REAL FOOD ROCKS! (For added protein you could mix in a scoop of vanilla whey with the Greek yogurt or have a poached egg on the side.) Just compost the bowl, wash the spoon and voila! Bon apetit! Happy Friday to all! 🙂

NSAG

What’s Your New Year’s Resolution? How can NutritionSolutions help you reach your goal?

Making a New Year’s Resolution? What is it? Is it health related? Share your New Year’s Resolution on the NutritionSolutions Face book page! https://www.facebook.com/pages/nutritionsolutionsanneguzmancom/196049807128056   by commenting on this post and let NSAG know what kind of information we can post in 2012 tohelp you reach your goal!?  NutritionSolutions is here to help you succeed in your health and fitness goals in 2012. Don’t be shy! Putting your goals out there makes you more likely to stick to them! I hope you are enjoying the holiday season wherever this finds you! Looking forward to reading your Resolutions and helping you on your road to success!

Anne 🙂

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It’s considered a complete protein. It contains an ideal balance of all essential amino acids. It’s more easily digested than other rich protein sources. It’s 65-71% protein.  It’s loaded with vitamins A through E, as well as iron, potassium, zinc, magnesium, phosphorus, calcium and folic acid.

This incredibly healthy food is only 7% lipid (fat) of which most is essential fats.

It is low in sodium, which means it’s great for those watching their sodium intake.

This food has such high nutritional value that it has been shown to be excellent for the malnourished due to its high tolerability, and low incidence of side effects.  It’s been looked at for its prospective role in long term space missions.

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It’s not red.

WHAT IS IT?

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BE PREPARED TO ANSWER A QUESTION. IT COULD BE A FACT…OR IT COULD BE A QUESTION ABOUT YOU…GET YOUR THINKING CAPS ON! THE QUESTION WILL COME IN THE NEXT 48 HOURS….AT ANY GIVEN TIME! REMEMBER YOU HAVE TO ‘LIKE’ NUTRITIONSOLUTIONSANNEGUZMAN ON FB TO BE ELIGIBLE TO WIN! I SUGGEST YOU ‘LIKE’ ATHLETE OCTANE TOO!

NSAG

Get Back ON! It’s Tuesday morning GO TIME!

I hope everyone had a great holiday weekend! If you were able to keep it together from a food perspective…bravo! If not…well…hey…you fell off the horse..just GET BACK ON..and soon. As in tomorrow morning soon. If you got sucked into one too many pieces of pie (or butter tarts! I swear someone forced them on me!) one too many servings of stuffing….and one too many drinks…I’m sure you are not feeling so hot. That alone can often serve as great motivation to GET BACK ON! And if it doesn’t….well you have me :). I can be the little angel on your shoulder! Here is the plan.

First off…if you have a fridge full of desserts staring you in the face you have two choices. FREEZE THEM (unless you are the type who will simply open the freezer by midnight and nuke them and eat them! In which case GIVE THEM AWAY! Get them OUT OF SIGHT! Bring them to the office, to a friend (perhaps not one trying to stick to a plan!). JUST GET THEM OUT OF SIGHT, REACH, AND MIND! Step one. Complete. Trust me this one is big and important :).

Tuesday morning will roll around sooner than you know it..and it’s GO TIME! How are you going to switch off  of this “roll” you got on this weekend? Simple. Start the day off right. Don’t let a few days of off the cuff diet throw you into a snowball of a week…or two. Rather tomorrow morning be SURE to start the day off with a very healthy wholesome meal!

Some simple foods will be a great idea to start the day. Perhaps a bowl of oatmeal with some chopped up apple, a 1/2 cup of greek yogurt, cinnamon and a drizzle of 1tbsp of pure maple syrup? Another option, how about some quinoa with yogurt and fresh berries, sprinkled with unsweetened coconut? Need something quicker? Throw together a healthy smoothie! Some unsweetened rice milk or soy/almond milk with a banana, whey protein, some nut butter and a tbsp of psyllium! I’ll be having my  Isalean shake with unsweetened rice milk, 1 cup of strawberries and half of a frozen banana! Whatever your choice will be, don’t divert. Decide tonight and stick to it. Have your snacks handy for the day, don’t get sucked into a sweet drink at the cafe or a fat laden muffin. It’s all too easy to get on a roll once you throw a weekend away! A sweet tooth truly can become addictive.  You have to put the brakes on and do it in one day.

Snack ideas? Rice crackers and hummus, a fresh fruit and some almonds, dates and a bit of almond butter, fresh cut veggies and tahini or tzatziki. If you didn’t make it to the grocery store over the the holiday weekend and the fridge is a bit bare…I can bet almost everyone has oatmeal in the house! Make a pit stop on the way to work or at lunch and grab your snack foods and a healthy lunch! Didn’t have time to make lunch? Subway is a good option. How about a 6 inch grilled chicken sub with veggies, no cheese, some green olives and honey mustard?  A fruit on the side is great. That can fill the spot for the day! Just don’t get sucked into the cookie and Lays chips combo 🙂 ! Another quick option? Have a Chipotle near by? Head in and have a rice “bowl.” Ditch the wrap, ask for extra veggies, 1 cup of rice, some beans and the chunky fresh salsa, squeeze lemon on top and HOLD THE SOUR CREAM! Keep on driving right on by that pizza place calling your name..and definitely accelerate past the burger joint! Keep your eyes straight ahead…focus on the goal. HEALTH.

Often times when we have a few bad days of eating we tend to slide into a bit of a pattern. Sugar can cause you to want more sugar. It’s legit. Nip it in the butt. TOMORROW MORNING. No excuses. Decide now what is for breakfast and stick to it. It’s a CHOICE. Make the right one. WE BOTH KNOW you will feel SO much better about it once the day is complete, you have eaten well..and you know you are BACK ON TRACK!
Remember, all of your hard training needs to be backed up by great nutrition! So think about the POWER, the WEIGHT, and the POWER TO WEIGHT RATIO! If that helps to get you on track!

Feel free to let me know how you did! Comments are always welcome on my blog!

Until next time…

The little angel on your shoulder…keeping you in check 🙂

🙂

Merry Christmas and Happy Holidays!

 

 

Merry Christmas and Happy Holidays to all! I wish you a wonderful weekend wherever you are! Just remember to keep things in moderation! You can always have left overs in the form of a great turkey and cranberry sandwich, turkey and stuffing with veggies, or whatever you will be having this weekend! If you keep the portions a normal size and don’t over do it you will be exactly where you left off come Monday morning. Just spread the goodness out over a few days. Christmas meals are typically quite healthy! It’s the dessert that gets us. And the over eating, more so than WHAT is on the plate! (unless of course everything is swimming in gravy ;)) A good rule…simply eat until you are no longer hungry, rather than until you are busting out full! Then have another great Christmas meal the next night! I bet you will feel better this way, hands down! Who likes the food coma? I certainly don’t!

Do have a piece of your traditional family dessert though! Again it’s all about moderation. If there is a great pie at your dinner table this weekend, have a slice! Just not half the pie :)! In my family the winner is hands down my mom’s BUTTER TARTS! But I know full well if I pound a few back I will be in a sugar coma in no time and out for the night! But just one and I am good to go! Again…leftovers! OK who are we kidding…the butter tarts never last in the Guzman household!

Whatever your sport of choice is, give yourself a day off and don’t feel guilty about it! Enjoy the company of your friends and family and have a great holiday weekend. Once Monday rolls around…that’s right…get that focus back and get running, spinning or swimming into a STRONG POWERFUL 2012!!

Until Next time….have a great weekend!

Anne

Fresh Low Cal Snack!

 

 

Looking for a FRESH, new, sweet, low cal snack?  I like to focus on real food snacks so I recommended frozen grapes! They are a great natural snack! Whether you like them tart and green or sweet and red, throw them in the freezer and grab a cup or two when you need something to munch on. Calories in one cup, 62. That’s it!

And being the holiday season perhaps you can splash a bit of champagne on them once you pull them out of the freezer ;)!

Eat well, live well…

NASG