Healthy Winter Cocktails

January 30, 2017 by mint-sk

The winter season is a popular time of year to stay indoors and get cozy.

"Strawberry Martini" Photo cred: daspunkt on Flickr — *“Strawberry Martini,” Photo cred: daspunkt on Flickr*

Because of this, you may find yourself spending more time at home or at a friends’ place, and less time moving around outside. While the cold weather may make you feel a little more sedentary than normal, that doesn’t mean you can’t enjoy a delicious winter cocktail amongst friends or family, as a way to unwind or treat yourself.

While cocktails can oftentimes be filled with extra calories and high amounts of sugar, there are absolutely alternatives to get that yummy fix with less guilt. Check out these fun and healthier ideas for winter cocktails for you to enjoy (c/o Daily Burn), and perhaps, throw together for company at a get together. Enjoy!

Melanie Rubin is a Physical Therapist in DC and a group fitness instructor at MINT.

Healthy Winter Soup Recipes

January 26, 2017 by mint-sk

Try These Healthy Winter Soup Recipes!

*Sweet Potato and Bacon Soup, Photo Cred: Jess (Paleo Grubs) on Flickr*

Now that the temperatures are starting to drop outside and the snow is starting to fall, it’s good to be prepared indoors with yummy, healthy recipes to keep you warm. This is the perfect time of year to hang out at home and let some soup sit on the stove or in your slow cooker, to keep you warm and keep your stomach happy. Because you may find yourself sitting around a little more often than in warmer temperatures, these soups provide nutritional info and healthy ingredients, so to minimize feelings of guilt and keep your stomachs full. So check out some of these delicious, healthy recipes, and get cooking!

Healthy Chanukah Latkes

December 21, 2016 by mint-sk

December 25th is quickly approaching and while many of us have Christmas festivities on our minds, you may also be anxiously awaiting the start of Chanukah!

Latkes Photo cred: Sarah and Jason, Flickr — *Latkes, photo cred: Sarah and Jason, Flickr*

Chanukah begins this year on December 24th – so this time of year is certainly one to celebrate, with Christmas and Chanukah both overlapping. As these holidays approach, it is a little easy to become indulgent and neglect some of our healthier and more mindful habits. In order to better prepare for the 8 nights of Chanukah, below is a link to some healthy latke recipes.

Latkes are potato pancakes, traditionally made with shredded potatoes and fried in oil. This link provides some great healthy alternatives to make latkes a little more guilt free with options to substitute potatoes for ingredients such as zucchini, beets or sweet potato just to name a few.

Take a look and enjoy! Happy holidays!

6 Tips for Eating Healthy During the Holidays

December 2, 2016 by mint-sk

Photo credit: Kristina Servant on Flickr

Holidays are approaching, and that means one thing… holiday parties. At first, seeing your loved ones, coworkers, or friends gathered around an endless buffet and bar sounds enticing.

But after two months of nonstop celebrations, it may be a frustrating struggle to fit into your favorite jeans. Well, we have a couple solutions for you to avoid packing on those pounds throughout the holidays!

1. Eat Before Going to a Party.

Before you head out, enjoy a healthy snack (or meal) to curb your appetite. Eating a healthy, substantial breakfast in the morning can prevent overeating later on in the day. Right before a party, eat a filling snack with protein and complex carbohydrates, such as peanut butter with whole wheat crackers or hummus and carrots, to hold you over.

2. Everything in Moderation.

It is totally fine to indulge in a piece of pumpkin pie—just not the third or fourth slice. Feel free to enjoy the dessert, but try using a smaller plate. Studies have shown that when smaller plates or bowls are used, a smaller portion is viewed as “more filling.” Choose your indulgences wisely!

3. Keep Up the Exercise.

Even if you do not have time for your normal gym routine, try and fit in exercise wherever you can in your busy day. Shovel snow, clean for houseguests, dash through the stores in search of presents, or even just go for a walk after dinner.

4. Provide a Healthy Dish to the Party.

*Photo credit: Amazing Almonds on Flickr*

Instead of bringing yet another dessert, offer to bring a healthy dish to the party. There are tons of holiday recipes that are modified to be a bit more health conscious. For example, if your signature dish is “Green Bean Casserole,” slim it down with fresh mushrooms and vegetable broth—instead of the cream of mushroom.

5. Stay Away from the Table.

If engaging in conversation, try to stand more than an arm’s length away from the snacks that may be out before the meal. While chatting, you may not notice yourself even reaching for the nuts or chips on display. Therefore, stay as far away (as possible) to avoid temptation.

6. Colors First!

Fill your plate with vegetables and fruit first before moving onto the creamy mashed potatoes and honey-glazed ham. The fruits and vegetables may fill you up first, and remember—everything else in moderation!

These are just a few suggestions to keep you on track throughout the holiday season. It may seem impossible to prevent any weight gain, but all the more reason to stay active at MINT Health Club & Studio!

Johanna is a MINT Ambassador. Fitness as well as eating right have always been two major passions of hers — her first degree was even in Nutrition! After finishing up her Master’s this past summer, she now works as a Registered Nurse, but when she’s off, you can find her running or lifting at the gym.

Healthy Stuffing Recipes

November 11, 2016 by mint-sk

If you’re anything like me, your Thanksgiving countdown has officially begun. While spending time with family & friends, and being grateful for what we have is a joyous and wonderful part of the holiday – we all know that we’re all so excited for the food!

Thanksgiving is that time of year when many people love to let their walls down – piling massive amounts of food onto our plates, taking a quick power nap, and then doing it all again. And while this is incredibly satisfying, and can be totally acceptable – wouldn’t you feel a little better knowing there are healthier meal alternatives to some of your favorite dishes.

Here is a list of some delicious, unique and healthier options for making stuffing for this holiday season. Just because you are creating a healthier option, does not mean you are sacrificing taste. This may make you feel even less guilty going up for those seconds, thirds, or leftovers the next day. So check it out, and amaze all of your family and friends at your upcoming Thanksgiving or potluck event!

Cheap, Healthy Eats: Savory Oatmeal Bowls

October 25, 2016 by mint-sk

Oatmeal has long been touted as a great, healthy breakfast food. It’s minimally processed, and studies have shown that it helps control appetite over a longer period of time than other popular breakfasts. Traditionally, oatmeal fans will consume it with brown sugar, nuts, berries, milk, and other sweet toppings. But did you know that oatmeal is equally- if not more- delicious as part of a savory meal at any time of the day? I first started experimenting with savory oatmeal bowls a few months ago and have been obsessed with them ever since.

Here are a few of my favorite variations, but oatmeal can be a great substitute in almost any dish that you might normally use rice, quinoa, or another grain. You can basically throw whatever veggies and protein you have in the fridge into some oatmeal and you have a full meal. (Plus, oatmeal is cheap!) Any kind of rolled oats will work; I normally use instant, but many recipes recommend steel cut.

Spinach and Roasted Veggie Oatmeal

Serves: 1

Ingredients:
1 cup water (or broth)

1/2 cup rolled oats

1/4 cup chopped spinach

1/4 cup cubed and roasted butternut squash or sweet potato

1 teaspoon rosemary (or other spice of choice)

Salt and pepper to taste

1 fried egg (optional)

Directions:
Boil water with oats in a small saucepan over high heat, stirring occasionally, until thick and creamy, about 15 to 20 minutes. Stir in spinach, then remove from heat. Add squash, spices, and salt and pepper to taste. Top with fried egg, if desired, and serve warm.

Roasted Tomato Basil Oatmeal

Serves: 1

Ingredients:

½ cup Steel Cut Oats

1 cup Water

2 Roma Tomatoes (sliced)

2 teaspoons Extra Virgin Olive Oil (plus additional for drizzling if desired)

2 tablespoons Fresh Basil (roughly chopped)

⅛ teaspoon Garlic Powder

Salt and pepper (to taste)

Directions:

Preheat the oven to 425 degrees.
In a large pot add the oats and water on high heat.
Once the mixture comes to a boil, reduce the heat to low and place a lid on the pot. Continue to cook according to package instructions.
Lay slices of tomatoes on a cookie sheet and drizzle with olive oil. Roast in the oven for about 25 minutes or until the tomatoes begin to brown.
When the tomatoes come out of the oven, carefully add them to the pot with the oatmeal and stir well. Add in the basil, garlic, and salt and pepper (taste and add additional salt/pepper as needed).
Dish up with a little drizzle of olive oil on the top and enjoy!!

Savory Oatmeal with Scallions and Soy Sauce

Serves: 2

Ingredients:

1 cup rolled oats (steel cut is my personal recommendation)

2 cups water

2 teaspoons soy sauce

1 tablespoon scallions for stirring, 1 teaspoon for garnish

A couple shakes of sea salt