Simple Healthy Snack

I’m in my second week of my second round of 21 Day Fix Extreme. It’s an amazing program that murders calories and comes with a simple meal plan system in order to get you RESULTS! When being active, you NEED to get your nutrition down in order to get the results you want. Snacking is often taken for granted. You have to keep your metabolism up and by excluding your snacks, that just won’t do.

I wanted to share with you a simple healthy snack. With the 21 Day Fix program you are given colored portion control containers.

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Just follow the code above and you’re golden ūüôā

 

I have a bit of a sweet tooth so I went for oats with a touch of dark chocolate, vanilla greek yogurt, and half a purple container or strawberries. Trust me, this was the perfect size!

 

How delicious does this look? Simple nutrition ūüôā

People tend to get side tracked, if not completely fall away from their goal when it is too complicated. This program has made it so SIMPLE to follow this meal plan (along with the workouts), stay on track, and get results. What more can I ask for?

If you are interested in a simple and effective program then please contact me for more info! ūüôā

http://www.beachbodycoach.com/StephCardozo86

xo

© Stephanie Cardozo and Stephanie Cardozo, 2015. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Stephanie Cardozo and Stephanie Cardozo with appropriate and specific direction to the original content.

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Hello Kitty & Friends Coconut Oil Fruit Bites

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I’m obsessed with coconut oil and the benefits of consuming it. It’s great for over all internal health. It helps curb appetite, weight loss, helps your digestive system, it’s great for your hair, skin, and nails, and so much more!

A simple way to get your daily dose of coconut oil is making these fruit bites!

Ingredients:

  • 1/2 cup of Strawberries (Or your choice of berries)
  • 1 cup of Coconut oil (Raw Organic & Unrefined) Spectrum, 365, and Dr. Bronner’s are my favorite brands
  • 1 teaspoon of Vanilla extract

Directions:

Melt coconut oil on the stove at medium heat. Once oil is melted, add to food processor (or blender) along with strawberries and 1 teaspoon of vanilla extract. Blend until mixture becomes smooth. Add mixture to a mold tray, if you don’t have one you can spoon it on to parchment paper, and put it in the freezer for 1-2 hours or until it becomes solid.

Once your mix is frozen, pop them out of the molds, or remove from parchment paper and store them in a container or ziplock bag in the freezer! Enjoy two to three a day to get your dose of coconut oil ūüôā

xo

© Stephanie Cardozo and Stephanie Cardozo, 2015. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Stephanie Cardozo and Stephanie Cardozo with appropriate and specific direction to the original content.

Apple Cider Vinegar Benefits

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Anyone who knows me has heard me rave about this. I’ve been drinking apple cider for almost a year now and I absolutely love it! This has helped me with energy, weight loss, curb appetite, relieves sore throat, balances ph levels, and much more!

For internal health, drink one to two tablespoons in eight ounces of water, or your favorite drink (or shake), two times a day.

  • Helps with weight loss (due to its acetic acid) and curb appetite
  • Maintains your body‚Äôs pH level
  • Helps detox your liver
  • Boosts energy
  • Reduce heartburn
  • Helps your body fight¬†candida (type of fungus)
  • Helps clear up blemishes and skin conditions
  • Improve irregularity
  • Helps with respiratory¬†issues
  • Prevents allergy attacks
  • Gargle after brushing your teeth to kill bad breath and throat infections
  • Dip tooth-brush in apple cider and brush to remove stains for a whiter smile!
  • Add a bit in your preferred tea with honey and lemon when feeling under the weather
  • Use apple cider to make your own salad dressing! Tastes great and is great for you!

You can use this as a facial toner after your morning and evening skin care routine. After cleansing your face, gently tap dry. Take one part apple cider and two parts purified water. Take a clean cotton ball or cotton swab to evenly spread toner on your face. Let your face air dry completely, allowing the apple cider to absorb and follow this up with your moisturizer. This helps give your skin a youthful glowing look and those who have severe acne will find using this after about a week, it will significantly clear your skin!

For hair care you can purchase a spray bottle and add one part purified water and one part apple cider vinegar. When it’s time for your wash, spray throughout your scalp and length. Massage gently and then shampoo and condition as usual. This helps break build up, prevents and rids you of dandruff, and leaves you with shiny locks!

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Suffering from sun burn? No worries! Apple cider vinegar helps with that too!

Fill your tub up with cool water and add one cup of apple cider. Soak for at least fifteen to twenty minutes for relief. ūüôā

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Having trouble getting the floors clean? Add half a cup of ACV to water and you’ll have clean floors and surfaces with no problem. Apple cider kills bacteria, making this product a great disinfectant and keeping a perfectly safe and clean environment for your little one to crawl on! ūüôā

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Need something to rid your pet from those pesky fleas? That’s right, apple cider gets rid of that as well! With a spray bottle, add one part apple cider with two to three parts water. Spray over your pets coat and those fleas will be dying to find a new home (get it? ūüėČ ). Your pet will be flea free and left with a beautiful shiny coat!

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If weeds in your beloved garden are an ongoing problem, apple cider is the answer! in a spray bottle add one part apple cider and about six to seven parts water. Spray and say good-bye to those weeds! Happy gardening! ūüôā

So, you see here the many benefits of having this one product on your shelf at all times! My favorite brand is Bragg’s Apple Cider Vinegar which can be found at most markets. I like to order mine in bulk on Amazon to be sure I never run out :).

xo

© Stephanie Cardozo and Stephanie Cardozo, 2015. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Stephanie Cardozo and Stephanie Cardozo with appropriate and specific direction to the original content.

Home Remedy For Allergies

 

I developed severe allergies when I first became pregnant. It’s just one of the many possible changes your body goes through. Sadly, they never went away, they only worsened. I have tried every over the counter and prescribed medication under the sun. I decided to start looking for a natural approach last year when I came across apple cider vinegar. I purchased the Bragg’s organic unrefined vinegar and began taking one to two tablespoons in eight ounces of water twice a day. About a month into drinking it, I had not experienced a sinus attack and it was without question that I would continue drinking it. Relieving sinus issues is just one of the many benefits apple cider brings to the table and I will go into all those details in another post.

Although I still drink apple cider, not only in my water, I also put it in my shakes and teas. I failed to drink it for the last few days. I walked outside and instantly started sneezing and the attack hit me with a vengeance. I sneezed all day long; itchy watery eyes, runny nose, swollen nasal passage, you name it and I was suffering from it yesterday.

And while apple cider helps, it’s gradual and you MUST drink it every day in order to prevent the attacks. I looked up a quicker remedy, all ingredients I already had right at home!

Honey and Turmeric!! Yep, that’s it!! Can you believe it?

Honey is great for allergies and you most likely have that on hand. Be sure that it is raw honey! Processed is just no good!

Turmeric is a great inflammatory antibacterial ingredient!! Put it together with raw honey and you have found the holy grail of quick allergy relief!

The best way to take this is to make a mixture or simply add a bit of both to your tea or warm water.

Should you want to make the mixture, all you have to do is take about six to seven tablespoons in a jar. Add six tablespoons of turmeric powder and mix until it is evenly distributed. This mixture will keep up to a year!

Now, I like to simply add a tablespoon of honey and a dash (or two) of turmeric to my tea and drink that down.

I like kombucha because of its many antioxidants, and of course, it just tastes divine! ūüôā

 

Peppermint tea is great too! That minty aroma really helps with soothing your nasal passage!

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Drink this two to three times and within twenty-four hours you’ll feel like your old self again! My attacks used to last up to three days!!

Today I’m enjoying the mixture with iced kombucha tea ūüôā I always add lemon to my tea. So good!!

xo

© Stephanie Cardozo and Stephanie Cardozo, 2015. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Stephanie Cardozo and Stephanie Cardozo with appropriate and specific direction to the original content.

Homemade Hummus

I’ve been procrastinating on this recipe for a while now but I finally got around to making some hummus!

It’s super easy, healthy, and delicious!! This is a large batch because I made some for my brother to enjoy as well but just modify the amount to best suit your preference ūüôā

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Let’s get to it!

Ingredients:

  • 1 lb Garbanzo beans
  • 3 tablespoons of extra virgin olive oil
  • Two lemons
  • 1 teaspoon of sea salt
  • 1 tablespoons of cumin
  • 3 garlic cloves
  • 1/4 minced red pepper
  • 1/4 teaspoon of paprika
  • 1/4 purified water

Directions:

Rinse the garbanzo beans and add them to the blender, or food processor, along with the rest of the ingredients. Be sure to squeeze the lemon juice in a separate bowl if you don’t have a lemon squeezer, then add the lemon juice to the rest of the ingredients, you don’t want seeds in your hummus! ūüôā

Blend until you reach the consistency you like. ***If it’s still too thick you can add one to two table spoons of water at a time.

Once you’re done blending add it to a bowl and sprinkle a bit of paprika on top. Garbanzo beans are a great source of protein! This is great with pita, as a sandwich spread, and a dip with raw veggies! I like mine with carrots and broccoli.

I hope you all enjoyed this delicious recipe! Enjoy!

xo

© Stephanie Cardozo and Stephanie Cardozo, 2015. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Stephanie Cardozo and Stephanie Cardozo with appropriate and specific direction to the original content.

Sweet Potato Protein Pancakes

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I absolutely love pancakes! It was imperative that I find a healthy recipe so I can feed my pancake addiction ūüôā

Let’s jump right into the ingredients!

You will need:

  • Two medium sized sweet potatoes
  • Cinnamon
  • Two eggs
  • Vanilla extract
  • Whole wheat flour
  • Your choice of protein (I kick ass with a group in Team beachbody which gives me access to the awesome Shakeology! It’s the healthiest meal of the day! ūüôā )
  • Non stick spray

Directions:

Bring water to a boil and cut small pieces of sweet potato, if you are making these the same morning it will cook them faster. To save time you can always cook the potatoes the night before and store them in the fridge.

Boil the potatoes at medium heat for about fifteen minutes. Use a fork to test if they’re ready, you’ll know when they either break apart or the fork slides right out.

Get your pan ready by putting it on medium heat, oil it up with non stick spray, my preference is coconut oil ūüėČ

 

While your pan heats up, get to mixing!

Drain the water, add two egg whites, a dash of cinnamon,one tablespoon of whole wheat flour, half a teaspoon of vanilla extract, and one scoop of protein. Mix that magic up with an electric mixer. If you don’t have one handy, a potato masher will do.

With a large spoon, scoop (should measure up to about half a cup) mixture onto pan and cook for about three minutes on each side.

This recipe makes about six or seven pancakes.

 

I like to use maple syrup but honey or agave will do just fine as well. ūüėČ A little goes a long way! These pancakes are moist and don’t soak up the syrup like other recipes do.

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Here is the finished product. Delicious healthy pancakes!

Don’t forget to share!

xo

© Stephanie Cardozo and Stephanie Cardozo, 2015. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Stephanie Cardozo and Stephanie Cardozo with appropriate and specific direction to the original content.

Getting Stronger, Inside and Out

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Do you ever feel like you have too much going on? I feel like that all the time. Some might think that because I’m a stay at home mom that I do nothing but care for the kids. Well, parents will already know that taking care of the kids is by far one of the hardest jobs ever.

Now let’s throw in being a college student and a writer. While I haven’t published anything yet, I do some freelance work to build my portfolio so I can get better writing jobs. Writing is difficult but amazing all the same.

Staying healthy is a challenge I’ve taken on and when I first started that challenge, let’s just say that it was more than a struggle. Although I worked out vigorously and almost every day, my eating habits did not change much. So needless to say, I barely saw changes in my weight.

It wasn’t until I fell into a deep depression that my attitude towards everything had changed. Never once did I think that life was too difficult for me to continue living. However, I knew there were changes I needed to make in order to help me feel better about conquering each day.

Support from my family is number one and of course they are a big part of my strength but at the end of the day, the strength I needed most was within me. I needed to believe more in myself and I can honestly say that I do now.

Choosing to wake up each day and encourage yourself to be stronger and even when things seem too difficult, push harder. We are our own worst enemies and I can say that from experience.

Taking my health seriously has really helped with how good I feel about myself. I have more energy and over all, I feel happy. I feel good about what I put in my body and when I practice yoga and/or PiYo (Team Beachbody), there is a beauty in finding strength physically that is so uplifting. I see and feel now that I was holding myself back and now that I kicked those walls down, I can truly be who I was meant to be; a stronger, healthier, and happier version of me.

It’s experiences like these that should be shared with others because strength and happiness is within us all. Sometimes it takes a nudge, a push, or someone sharing their own story to trigger motivation.

Xo

© Stephanie Cardozo and Stephanie Cardozo, 2015. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Stephanie Cardozo and Stephanie Cardozo with appropriate and specific direction to the original content.