Vegan Stir Fry Recipe

Today I would like to share with you my Vegan Stir Fry Recipe! Enjoy :-)

Vegan Stir Fry! 

Ingredients: 

• 2 Handfuls of Kale 
• 2 servings of mushrooms
• 2 servings of green beans
• 1 Tomato
• 1/2 of a red pepper 
• 1/4 of an small onion 
• 1/4 of an avocado
• Cilantro
• 1 clove of Garlic
• 1 Lemon 
• Parsley 
• 1 tbs Cumin

Preparation:

1. First cut up the tomato, red pepper, onion, cilantro and parsley into small pieces. 
2. Then, slice your mushrooms, cut the kale and green beans. 
3. Next you add all the items to a pan and season with the garlic, lemon and cumin to taste (you can add a tbs of coconut oil). 
4. Let it cook for about 15-20 minutes. 
5. Then cut you avocado into slices and enjoy!

Homemade Almond Milk Recipe

Good Morning iAmHealthyFit Family! 

I am currently doing a 10 Day Detox inspired by @KoyaWeb, all I am focusing on eating fruits and vegetables only. Since the detox I just can't seem to get tired of almond milk! So I decided to make my own at home!! Here is the recipe! 

Ingredients: 

• 1 Cups of Raw Almonds
• 1 piece of sheer fabric 
• Water 
• Blender 

Preparation

1. Soak your almonds in a container with water (the water should cover all your almonds) for 24 - 48 hours. 
2. Rinse your almonds with fresh water and place them in the blender. 
   
3. Add 4 cups of water per 1 cup of almonds (for example I used 2 cups of almonds so I added 8 cups of water). 
   
4. Blend your almonds and your water for about 2 minutes. 
5. Place your sheer fabric on top of a container to collect the pulp. Make sure you squeeze the fabric to make sure you get all the milk. 
6. Place your almond milk in a container and Enjoy!  

Note: I did not use a sweetener for my milk. However you can add a sweetener and or vanilla extract for flavoring. I hope you enjoy this recipe and let me know how you like it! 

Clean Eating 101

What does eating clean mean? 

THREE METHODS FOR EATING CLEAN

METHOD 1
There are many people simply looking to remove the chemicals from their diets and bodies, and therefore  eat clean. Their focus is NOT on losing weight, but on general health.They avoid processed foods of all kinds, yet eat only when the need arises or three times per day.

METHOD 2
(I believe this is the most common/popular method at the moment)

1. Eat  Lots Of Plants – Eat food that is straight from nature. (Some people say “as close to the way nature made it as possible”. But I think that leaves too much wiggle room – in my humble opinion) Eat mostly foods that are off a tree, bush, plant or vine, and you’ve pretty much got it covered. The idea is to stay away from anything that humans (food corporations) have altered in any way.
2. Include Meats - Eat meats that are whole and straight from the butcher. Don’t buy pre-packaged meat products because you never know what’s in them. When possible, buy whole meats and grind them yourself. You’d be surprised what’s in ground turkey meat! You can also select a few turkey breasts and ask that the butcher grind them for you. Many butchers are more than willing to accommodate.
3. Enjoy Grains - Eat grains that are still complete and haven’t been broken down into “glue”. Stick to brown rice, whole wheat and other whole grains.(For a list of foods to stock your pantry with, check out this list.)
4. Read Labels I don’t know how many breads I’ve picked up at the store that say they are whole grain. But when I take a look at the ingredient list, white flour is the second ingredient after whole wheat flour!
5. Eat Fewer Ingredients. Try not to purchase foods that have more than 3-6 ingredients in the ingredient list. And be sure you recognize each and every ingredient. If you find a “mystery ingredient” such as “spices”, contact the company! Ask them what they consider to be spices. If it’s anything other than honest-to-goodness herbs and spices, avoid it! And remember, if you can’t pronounce it, it probably shouldn’t go into your body.
6. Eat 5-6 small meals per day. This may seem like a lot at first. But remember, you are eating smaller portions. If you really have a hard time with this, prepare your regular three meals and a snack for the day, and divide lunch and dinner in half. You’ve instantly got 6 small meals!

METHOD 3
There is also another method of eating 3 regular meals and squeezing in 1 snack for a total of 4 meals. You eat every four hours instead of every 2-3. This concept is from Jillian Michaels and the theory behind it is that if you eat every 2-3 hours, your insulin stays continuously spiked and you end up with a higher chance of diabetes.

I have no idea if this is actually the case. I’m simply supplying information for you to consider. Do what feels right for you. The Gracious Pantry does not endorse one method over another.

ONE OF THE QUESTIONS I GET ALL THE TIME IS “what are your must have items?”

So I have put together a small list of my favorite items in no particular order!

VITAMINS

Prior to embarking on this fitness journey, I did not take vitamins. I have always heard about the benefits specially if you do not eat enough vegetables and fruits but it simply was not my thing. When I decided to go natural one of the main things I was instructed to add to my diet was vitamins. So I did! It turns out that For me, GNC Women’s Ultra Mega was a great fit! I have not gotten as sick as I usually do, but that could be because of  combination of things including vitamins. I do take them everyday and have seen my nails, and hair grow alot. So should you run and buy vitamins? No. Check with your doctor first and if he recommends it you should try it! Specially if you have some type of immune deficiency like I do. CHECK WITH YOUR DOCTOR! Remember this works for me, you have to find what works for you!

SUPPLEMENTARY SHAKES

I started drinking supplementary shakes because it was a quick way to get going during the mornings. I mix the powder with fruits and juice, water or almond milk it is very tasty! Makes my life easy when I am lazy and I need a quick meal. I have tried a number of shakes and natural shakes with no protein are my favorite. However, I enjoy the protein because it has helped me build muscle mass! So should you go and buy all the protein powder to make shakes? No. You should test them. GNC sells the protein shakes I take and have sample versions you can try before investing $$$. Shakeology has to be order through the website. If you are interested let me know and I can get you hooked up with a discount!

VEGETABLES AND FRUITS

I can vegetables all day, every day, and be absolutely happy about it! So ofcourse I have lots of veggies. A week’s worth of vegetables costs me about $30 from the local market. After buying your goods make sure you cook for the week and prepare your meals, this will initially be very time consuming but once you are done, you will be done for the week! Should you go and buy lots of veggies and fruits for your weekly meals? ABSOLUTELY!

WATER

This may seem like a no brainer but you need to drink a lot of water on a daily basis. You should drink half your body weight in ounces of water. If you weight 100 lbs then you should drink 50 oz of water a day! I love to flavor it with lemon! And word on the street is, that it is very beneficial for your body! I am not expert so ask your doctor!

Clean eating may feel a bit overwhelming at first, especially if you have a lot of changes to make. My advice is to take baby steps. Make little changes every day and don’t beat yourself up if you make mistakes. We all do. Just realize that it’s what you do the majority of them time that counts.

If you need a little more general information, here are some more ideas to help get you started.

Please share your thoughts and keep us updated on your progress! Follow us on ig: @iAmHealthyFit 

TOP 5 HEALTHY RECIPES TO THE PERFECT 4TH OF JULY COOKOUT

Next week Thursday the United States of America will celebrate another birthday! Cookout connoisseurs spend this day  hopping from one BBQ to the next enjoying the exquisite taste of the American cuisine. While this is a time of celebration it is not an excuse to take in extra calories and ignore all the work you've done to maintain your beach body! Today iAmHeathyFit presents their top 5 recipes for healthy 4th of July alternatives! Enjoy!!!

Number 5

Honey Yogurt Berry Pops

Author: Joy Zhang

Serves: 8

Summer is finally here ladies and gentlemen! The Honey Yogurt Berry Pops it's a healthy way to stay cool and it literally takes a few minutes to make. You can use the Norpro popsicle molds and they worked great, let the pops defrost for 3-5 minutes before trying to pop them out.

Ingredients

• 2 cups 0% Greek Yogurt, I used Fage (Chobani will work as well)
• 1/2 cup raw honey
• 1 cup mixed berries, washed (blueberries, strawberries, blackberries)

Instructions

1. Blend yogurt and honey together in a large bowl. Fold mixed berries in. Transfer into a container with a spout so the mixture can be poured into popsicle molds. Fill popsicle molds close the top and put in popsicle sticks. Freeze for 3 hours or overnight.
2. You can use any of the remaining mixture and blend it with some ice for a yogurt berry smoothie!

 Number 4

Honey Ginger Lemonade

If you have never tried a ginger lemonade you are in for a treat! Ginger is extremely beneficial because it strengthens immunity, it relieves stress, and it combats stomach discomfort just to name a few. What a better way to keep your guests hydrated while enjoying a healthy and tasty summer treat!

Ingredients

Prep time: 30 minutes

Serves: 4 - 6

For the honey ginger syrup:

• 1 cup (250ml) honey (I use wildflower honey)
• 1 cup (250ml) water (filtered or spring)
• 4oz (115g) fresh ginger root, peeled and finely grated (I use a microplane zester)

For the lemonade:

• 1 cup (250ml) fresh squeezed lemon juice, strained (about 5 large lemons)
• 3 cups (750ml) cold filtered or spring water (flat or sparkling)
• 1/2 cup (125ml) vodka (optional)
• Ice for serving
• Sliced lemons and mint sprigs for garnish (optional)

To make the honey ginger syrup:

• Place the honey and water in a medium saucepan, bring to a boil and simmer until honey is completely dissolved.
• Turn off heat and add the freshly grated ginger and any juices. Cover and let steep for 30 minutes.
• Strain syrup thorough a fine mesh sieve into a bowl, pressing hard on the ginger pulp and then discarding the solids.
• Pour into a bottle or jar, let cool completely and then chill until cold, about 1 hour. The syrup will keep in your refrigerator for up to two weeks.

To make the lemonade:

1. Add the freshly squeezed lemon juice and the honey ginger syrup to a large pitcher.
2. Add 3 cups of cold water (more or less depending on how strong you like your lemonade). If you are using sparkling water don’t add it until you are ready to serve so that it doesn’t lose its fizz. Add the vodka now as well if using. Refrigerate until ready to serve.
3. Pour lemonade over ice filled glasses, top with a slice of lemon, and garnish with a sprig of mint.
4. variations
5. You can also steep the syrup with mint or basil in the hot syrup for a different variation.
6. The honey ginger syrup is also great for sweetening iced tea and other beverages.

Number 3

4th of July Shish Kabob

Ready to get patriotic? I am sure all the kids and big kids will love this fruity treat! Blueberries, bananas and strawberries! Shish Kabobs never looked so good!

Number 2

Mango Salsa

Mango Salsa is by far one of my favorite BBQ compliments. You literary add this anything in your menu and it will give it that extra kick! I am sure your guests will enjoy this refreshing combination of fresh fruits and vegetables!

• Prep time: 10 minutes

Add to shopping list

Ingredients

• 1 ripe mango, peeled, pitted, and diced (about 1 1/2 cup) (See: How to Cut a Mango)
• 1/2 medium red onion, finely chopped
• 1 Jalapeño chile, minced (include ribs and seeds for a hotter taste if desired)
• 1 small cucumber, peeled and diced (about 1 cup)
• 3 Tbsp fresh cilantro leaves, chopped
• 3 Tbsp fresh lime juice
• Salt and pepper to taste

Also good with diced red bell pepper and jicama.

Instructions 

Combine all of the ingredients in a bowl. Season to taste with salt and pepper. If the salsa ends up being a little too hot or acidic for your taste, you can temper it by adding some diced avocado.

Number 1

Grilled Chicken with Cherry-Chipotle Barbecue SauceThis is a spicy but not fiery-hot dish. It is made with chipotle peppers, which add not only heat but also a subtle smoky taste. Chipotle chiles in adobo sauce are smoked jalapenos packed in a flavorful sauce.

Serves: 8
Preparation time: 2-3/4 hours (including 2 hours marinating time)

Ingredients1 cup fresh or frozen (thawed) dark sweet cherries, pitted and chopped
1/2 cup reduced-sodium chicken broth
1/3 cup cherry preserves
1/3 cup ketchup
2 tablespoons cider vinegar
1-1/2 teaspoons minced canned chipotle peppers in adobo sauce, or more to taste
1-1/4 teaspoons dried thyme
1/2 teaspoon ground allspice
2 pounds boneless, skinless chicken breasts, trimmed of fat

Preparation1. Stir cherries, broth, preserves, ketchup, vinegar, chipotle peppers, thyme and allspice in a small deep bowl. Transfer to a shallow non-reactive dish large enough to hold chicken. Add the chicken and turn to coat well. Cover and marinate in the refrigerator for at least 2 hours or overnight.

2. Preheat grill to high. Oil the grill rack. Remove the chicken from the marinade. Transfer the marinade to a medium skillet.

3. Reduce the grill heat to medium and grill the chicken until cooked through and no longer pink in the middle, 7-9 minutes per side. Meanwhile, bring the marinade to a boil. Reduce heat to a simmer and cook until the sauce is reduced by about half, 12-15 minutes. Let the chicken cool slightly; serve with the sauce.

Honorable Mentions

Grilled Chicken Skewers 

Mini Empanadas 

Plantain, Bell-Peppers, Steak or Chicken Shish Kabobs

Please let us know if you would like the recipe for our honorable mention items! 

These are my top 5, but there are many more healthy 4th of July recipes out there! Please share your favorite 4th of July meals and recipes. We will highlight the top 3 most creative healthy fit recipes in next week's post!  Please post your recipes in the comment section including a social media contact name (twitter, IG, FB).

Please Follow us on IG for more tips: @iAmhealthyfit

To cook or not to cook? That is the question.

I have said this over and over again, I am the most non-traditional girl with the most traditional girl tendencies. I love my independence but understand the reality behind gender roles (it is what it is, lets get over it). With that being said I have one question, why don’t more females cook? It seems to be that as we embrace the triumphs women have made through out history we have forgotten some of our fundamental responsibilities like cooking. As a Latina (yes I am Spanish), there seems to be this stereotype that we are raised to take care of the men of our families and become wives and mothers (this is true for most of us). If many cases we become mothers before we ever become wives, and chances are the wives part rarely happens. However, Latina women are also known for spoiling their husbands and children when it comes to food. Personally I have cannot even remember when I started cooking. Always found a reason to be in the kitchen helping my aunts (except when it came to washing dishes, I hate washing dishes). In any case I learned to enjoy and love cooking and naturally became really good at it (those that have tasted my cooking always ask for more, I have my references).

When I began dating, I quickly realized I wasn’t into Spanish guys. I don’t know why, or what it was about them, but I just wasn’t feeling them like that. In no time I realized that indeed I was a ni**a lover. As I dated these African American men they constantly complemented me on my cooking abilities and asked me why more girls didn't cook? Ofcouse this was new to me, after all in my household girls cooking was the norm so I couldn't understand why there were females out there that simply did not do it. A particular individual sat me down and told me that, most foreign girls cook, but most African American girls did not want to come nowhere near the kitchen. Again, another big surprise, because the majority of my African American friends knew how to cook, and although it was not their idea of a relaxing time, they did not refuse to do it.

So I started asking my female friends and acquaintances what was their deal with the cocina? I refused to believe it was a racial issue so I asked women without caring for their racial background. I found two main reasons.

2 Main Theories why women do not cook.

1. Independence Theory: Some women feel that they are too independent to have to cook. Women have come so far in society, and being bound to the kitchen is retroactive do the progress at hand.

I have a major issue with this theory because I feel that independence is often used as a scapegoat to justify not taking care of home. So you can’t cook because you are independent but you want Tyrone to hold the doors for you and pick up they check. Then we wonder why there is a lack of chivalry...I have no problem with independence, as a matter a fact I embrace it. I am all about having my own and holding my own weight, but I do not think traditional tasks like cooking take away from my independence. Understand that we are women, as result we will at some point become wives and mothers to a family. As future matriarchs we are expected to be take care of our homes and handle business, cooking is definitely one of them, after all what is your independent a** eating anyways?

2. I Don't know how to cook Theory: Some women simple were never learned how to move around in the kitchen. As a result they are using this excuse to justify why they are ordering take-out on a daily basis or crashing their homegirls house because she always got that good food.

I can't believe women are still using this as an excuse to not cook. I can name at-least 100 things that you LEARNED how to do. Why isn't cooking one of them? I always wondered what are these women eating? So when you finally have your kids what are you going to do? Are you going to be in McDonalds having breakfast, lunch and dinner contributing to the high obesity rate? With all the technology and cooking shows on tv it is unacceptable to say you do not know how to do anything. Next time after your fav sitcom is over, I suggest you tune in to the cooking channel. #YouAreWelcome

Cooking for a man shouldn’t be an special act that only occurs on birthdays, anniversaries, and other special occasions. You would be surprised, how cooking amongst other things will help you get what you want (#amjustsaying). I am not saying that you should be cooking for everyone all willinillie but if you do there is nothing wrong for that. However, if you meet someone and that person is worthy of your pumpum, which means they can potentially father your children (just think about it) why aren’t they worthy of your cooking? If this person takes care of you, and is there for you, why are you being selfish and not taking care of your business in the kitchen #youfancyhuh? I encourage to bring him into the kitchen, and have him “help” even if it just to taste it. Ladies cut this out, and for those of you saying, “He better know how to cook then,” how can you ask for something you cannot provide?

Am I alone on this one? Fellas is cooking important to you? Ladies, what are your thoughts? Is cooking correlated with racial background? Share a line and leave your comments.

How to lose 20 pounds and Keep them OFF.

One of the best feelings is realizing you have lost weight and look absolutely fabulous. I remember the day I realized I lost 10+ pounds. I had just gotten out the shower and was getting ready to head out, I looked at my body on the mirror and realized I looked thinner. Then I pulled out my fave pair of skinny jeans (Yall know which one am talking about, the one that you have been saving for when you lost those extra pounds, because you simply could not let go. Yes, that one) and to my surprise it fit a lil big. I did not know what to do with myself, I kept of admiring my body thinking to myself, "Girl, you look great!." After 20 minutes of much needed self love, I decided to get dressed and actually head out. A few days later I got on the scale to see how much weight I lost (I was thinking about 15pounds) and was thrilled to learn I had lost 22pounds.

So, how did I lose those unwanted 22pounds? For starters, I didnt even know I needed to lose 22 pounds or in the words of my bff, that I had 22 pounds to lose. My cousin convinced to start competing in the body fitness category of body building and gave me a few tasks. First, she told to cut some things out my diet. It doesn't matter how much you workout, the faster way to see results is by having a balanced diet.

Here are some of my new do's and don'ts.

• Fruits (I usually have one for breakfast every morning, and as a snack I love green apples and mandarines).
• If you have a specific type of food you simply cannot stop eating, find healthier ways to cook it. (for example, I love sweet plantains, now instead of frying them, I boil them. Is not the same but I am satisfied.)
• Try healthier meals. If you like to eat fish, or seafood try grilling, and steaming. Both methods are healthier and in some cases faster.
• Try not to eat out often. Sometimes when we eat out, we venture into foods we should stay away from, the best thing to do is treat yourself once in a while.
• No rice, no fried foods, no sodas, and little to no juice. (I really keep these things to a minimum, they have a lot of calories and should be eaten in moderation. I do drink juice but water is my first choice.)
• It is important that you eat three times a day and have your snacks in between. Keep your metabolism busy with smaller portions.
• Alcohol (I am a social drinker and some days I feel like I need a drink to unwind. However, I limit myself to a glass of wine or two a week. I stay away from mixed drinks and hard liquor.)
• Run. I did not start running until my last year in college. Once I got to Honduras I found out I was doing it wrong (who would have thought there was a proper way to run? yea me either). I started running on the tracks by my house, and at first I could only handle running one lap and walking the next. Now, I can run 12 laps non-stop on the 8th lane which is roughly about 4 miles. I really try to do this a minimum of 3 times a week, some weeks are better than others but this has been a major part of my weight loss.
• I also have a workout routine, that doesn't require a gym. All I use are a set of 10 pounds weights, some stairs and a chair (let me know if you want me to share it with you.)

These are some of the key elements of my weight loss. The best way to keep the way off is to maintain your routine. Once you change your diet, your body will demand that you eat healthier, and maintain the changes. Do not stop working out, and dieting. Loosing weight and keeping it off, requires that you change your lifestyle. If I can do it, you can do it. Please post comments and suggestions!