Secretly Healthy!

With so many snacks in the world today it is hard to have the will power to always go with the healthy options. Don't be discouraged, it happens to everyone, but you can still win by modifying your recipes. Here are some tips on how to still eat what you love, but with a healthy twist that will secretly make them better for you and your family! 

1.Guac-KALE-mole! 

You might have seen this popping up in whole foods stores and recipes online and we love it! All you need to do is take your favorite guacamole recipe and cut it in half so you don't have as big of a portion size. Then you take kale leaves, with stems removed, and finely chop about 3 leaves and add it into the guacamole, you wont even taste the difference and it is now packed with the amazing health benefits kale provides. 

2. Portobello Burgers

If you are a fan of mushrooms your are gonna love this one. If you have heard of or wanted to participate in the meatless Monday movement this is a great one! You put the same seasonings as you would a hamburger patty, and you grill it up just the same. The mushroom gets charred and juicy and delicious! Pile it high with veggies and goat cheese and you wont even notice there is no meat! 

3. No Mayo Tuna Salad

Tuna is a great lunch but it can also be a great snack. Next time you are wanting some dip or a tuna fish sandwich ditch the mayo. There are almost one hundred calories in ONE tablespoon of mayonnaise and most use a lot more than a tablespoon. Cut the calories by instead using mustard, balsamic vinegar, or plain Greek yogurt. Add pickles, chilies, tomatoes, onions and whatever else you like! Substitute the bread for rice or nut crackers and you have a protein packed, low calorie snack or lunch!   

4. Carrot Fries

These are great! You thinly slice carrots and season them just like you would a potato. Bake them at 425F for 10 min on each side. They come out crunchy and delicious just like fries, just serve with your favorite sauce.

5. Zucchini and Chocolate

Did you know that zucchini and chocolate go together! Next time you are making chocolate cake or cupcakes add in about 3 cups of shredded zucchini. When you add zucchini to chocolate cake you can't even taste it, and it makes it so moist and dense! You can also substitute your oils and butters with apple sauce or avocado!

6. Make it Mini

 If you are going to make a dessert, like a cheese cake for example. Use low fat options and make them mini! Its all about portion control here, you can trick people into not eating as much as they would if they just had a slice. 

Eating with an Olympian!

To keep on with the theme of March being National Nutrition Month, we interviewed Olympian Shevon Stoddart to find out what she eats, how she stays fit, and what keeps her going. Not only does Shevon have a great athletic body, she is a multi-talented woman, she is an outstanding 400-meter hurdler as well as a singer and songwriter. She was born in Kingston, Jamaica. At the early age of 5, she moved to Uniondale, New York. Her track career started in middle school, which by 9th grade, Shevon Stoddart was ranked #3 in the state of New York in the 400meters. The 400 intermediate hurdles was introduced to Shevon in the 10th grade were she became a 2-time State Championship. She went on to make her first Olympic team in 2004 as a junior in College and made her first World Champion team in 2005. She is preparing for the 2016 Olympic Games, which will be held in Rio, Brazil.

We here at Co-E1 are so excited about your success and to hear about how your training is going for the upcoming Olympics. You are obviously in great shape and with this month being national nutrition moth we thought we could ask you about your eating habits.

 I'm sure many people would like to know your daily eating routine. What do you generally like to eat for your meals and snacks through out the day?

For breakfast I generally eat oatmeal, cereal, or 2 waffles (low calorie) and fruit.

I always pack my lunch so that I have something to eat right after training. This would consist of an sandwich (typically tuna or turkey), fruit, a small serving of potato chips and bottled water. I don't drink fizzy drinks or juice, they have too much sugar. I try to get all my sugars from fruit. 

Snacks would be something like a protein shake, granola bar, or a peanut butter and jam sandwich. 

I prepare dinner around 6pm which would be chicken, fish or a Turkey dish with lots of veggies on the side. I rarely eat red meat.

Health Tip! You can see that she has protein with every meal. Protein gives energy and helps to repair and build tissues, muscles, skin, bones, cartilage and blood. Plus, for those of us who would like to improve the look of our nails and hair, we must consider our protein intake since both hair and nails are basically made from protein.

What is your Motivation to stay in shape?

Winning Gold

Where do you get your talents from?

For running, my dad, Zoeth Stoddart. He ran the 400m and 800m and ran 1:46 for 800m. My dad could also sing a little bit but I always just had a love for singing and entertaining.

I always wanted to do talent shows and sing at weddings. I started singing in my mum’s kitchen. She is a hair stylist and the kitchen is where she used to do her clients’ hair.

Have you ever been heavy/overweight? And what are your struggles in your healthy lifestyle?

I have never been over weight, I have always been petite and because I have small body frame and I burn fat quickly, I have to make sure I'm actually eating enough food so that I have fat to burn and not  burn into muscle. My workouts are pretty intense, so I have to prepare my body to endure. 

In what ways has Co-E1 ENADA products helped you?

I use co-e1 everyday before,during and after training. I love it because it's natural it has improved my reaction time and it gives me a clean boost before my workouts. It is help my muscles recover and keeps my energy levels sustained throughout my workouts. It has other health benefits as well that I like. 

What are your thoughts on fad diets?

I do not diet. I don't believe in diets. I believe that people should just learn to eat healthy and control portion size. I get hungry every 3 hours so I tend to eat 5-6 smaller meals a day.

Health Tip! As long as you choose the right foods and watch portion size, eating smaller meals through out the day can help you lose weight and keep you energized. But it is not for everyone, especially if you have trouble controlling the amount you eat, or if you don't have time to plan and prepare your healthy snacks and meals

Your favorite healthy treat?

I love Sweets, so my healthy treat would be some yogurt and fruits. 

Are you most of your friends into healthy eating/living? We feel like it’s often easier to succeed when your friends are healthy too.

Yes, most of my friends eat healthy and workout to keep a healthy lifestyle.  I surround myself with positive people and they always come to me if they ever need advice on works and diet.

Health Tip! If you have a real and tangible like-minded social group, you are much less likely to be affected by the artificial ones created by advertisers, marketers, and technology. If you want to get healthy, hang around other healthy people and others striving to be healthy.

Quick, easy healthy recipe?

I love to cook, but one of the easiest and healthy meals to prepare is spaghetti with meat sauce and side salad.

What is your cheat meal, how often do you indulge?

I love Pizza. I may have pizza twice a month.  

What is your Weekly workout schedule?

I workout 6 days a week and I lift weights 2-3 times a week. I'm on the track for 2 and half hours and Weight room for 1 hour. I also do ab crunches, at least 500 every night before bed. It's important for me to keep my core strong.

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Hello March!

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 March is all about nutrition and eating here are a few tips to eating right and having fun making changes. 

At the Grocery Store:
When shopping, make it a point to try new things. Try a new fruit, vegetable or whole grain every week. You'll be surprised to find a new favorite.
Eating at Restaurants:
The nest time you and your family head out to eat, choose restaurants that feature ethnic foods from places like Asia, Europe, or Africa. These restaurant often feature menus filled with healthy alternative options that will be new to you. You can also do a little research and find local restaurants that specialize in using local seasonal ingredients. 
Cooking at Home:
Add variety to your staple dishes by varying the ways you cook them. In stead of frying grill or broil chicken, instead of baking fish, grill it. Mash the potatoes you usually roast. Steam your vegetables instead of sauteing them. Get to know your spice cabinet, not only are spices good for your body and curing many ailments, they add new flavors and fun to your old dishes.