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Egg Breakfast Salad

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This Egg Breakfast Salad is amazing and so quick and easy to make…the ingredients are always available and breakfast will be ready in no time. Add extra protein and turn the salad into a meal in a bowl:
 
• Add crumbled feta, goat cheese or blue cheese for a delicious tang.
• Add dry roasted unsalted sunflower seeds for a delicious and nutritious crunch.
 
Ingredients – Salad:
1 Cup of Butter Lettuce or Romaine Lettuce
1 Egg Soft Boiled or Hard Boiled
¼ Cup Cherry Tomatoes, sliced in halves
1 Small Avocado, thinly sliced
1 – 2 Tablespoons of Feta Cheese, crumbled
Ingredients – Dressing:
1 – 2 Teaspoons Extra-Virgin Olive Oil
1 – 2 Teaspoons of Lemon Juice or Balsamic Vinegar
Sea Salt, to taste
Ground Black Pepper, to taste
 
Preparation:
1) In a small pot, bring the water up to a boil, then lower it to a simmer. Add the egg to the pot, and then begin timing for seven minutes for a soft boiled egg and 10 minutes for a hard boiled egg. Remove the egg from the pot and place under running cool water for 30 seconds.
2) In a bowl, whisk oil, lemon juice or balsamic vinegar, salt and pepper.
3) Add dressing, lettuce and tomatoes and toss gently. Place on plate.
4) Sprinkle cheese, add avocado and egg. Serve immediately.
 
Serves: 1
Active Time: 5 minutes
Total Time: 10 minutes
Level: Easy

7 Reasons Eggs Are Golden

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Eggs were getting a bad rap when it was believed that they contained too much cholesterol and were unhealthy. To the contrary, eggs are extremely nutritious and are really good for you. Here are seven reasons to include eggs in your diet.
 
1) Boost Metabolism:  Eggs are one of the best sources of choline. Choline facilitates the digestion of fat which is also important for memory and learning. Eating a high-protein diet has been shown to boost metabolism by up to 80 – 100 calories a day.
 
2) Easy to Prepare: Eggs are widely available and can be easily prepared within minutes.
 
3)  Nutritious:  Eggs contain about 7 grams of high-quality protein and are a great source of carotenoids, iron, minerals and vitamins.
 
4)  Low in Calories:  That’s right, it is true! A hard-boiled egg is about 78 calories.
 
5) Muscle Mass:  According to Applied, Physiology, Nutrition and Metabolism, diets in high-protein preserve muscle mass.
 
6)  Weight Loss:  The high-protein in eggs supports weight loss. Similar to other high protein diets, it moves slowly through the digestive tract, making you feel full longer and eating less.
 
7)  Versatile:  Eggs are delicious and so very versatile…you can have them for breakfast, lunch or dinner. Eggs are also very inexpensive and are easily accessible.  
 
There is no difference in nutrition, quality or value between a brown egg vs. a white egg. The Harvard School of Public Health reports that healthy individuals may eat one whole egg daily without worrying about increasing their risk of heart disease. Like everything else in life…do everything in moderation. Also, consult with your physician before changing your diet.

Latinvathon: Fight Against Breast Cancer

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Wear your dance fitness sneakers for a fun-filled high energy dance fitness workout to celebrate the lives affected by breast cancer. No dance experience required…attendees of all abilities are encouraged to come together to dance for the cure.

Bulgur, Chickpeas & Tomatoes

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This bulgur recipe is the perfect side to any dish. It is so easy to make, so delicious and so good for you. To find out more about bulgur wheat and its amazing health benefits, checkout this article: Bulgur Wheat: The Better Wheat for Your Belly & More.
 
Ingredients:
1 Cup Bulgur
1 Can of Diced Tomatoes, petite-diced if available
1 Can of Chickpeas
2 Cups Vegetarian Broth or Water
3 Tablespoons Extra Virgin Olive Oil
1 Small Onion, chopped
3 Garlic Cloves, minced
Sea Salt, to taste
Ground Black Pepper, to taste
 
Preparation:
1) Heat the oil in a saucepan.
2) Add onions and garlic and sauté until onions are translucent.
3) Add the tomatoes, and simmer for about 2-3 minutes over medium heat to enhance the flavors.
4) Add chickpeas, bulgur, salt, pepper and vegetarian broth and bring to a boil.
5) Cover pot and turn heat to a very low simmer for about 20 minutes.
6) Turn off heat when all liquid is absorbed and fluff gently with a fork.
 
Serves: 4
Active Time: 10 minutes
Total Time: 30 minutes

Turmeric Rice Pilaf

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Give your plain rice a makeover with this elegant turmeric rice pilaf recipe. It is very flavorful and the perfect side to any dish. The recipe includes turmeric which is really good for you…it has powerful anti-inflammatory effects and is a very strong antioxidant. Discover the 100 Awesome Health Benefits of Turmeric.
 
Ingredients:
1 Cup Rice
¼ Cup of Angel Hair Pasta, broken into small pieces about ½ inch
2 ½ Cups Vegetarian Broth, Chicken Broth or Water
3 Tablespoons Extra Virgin Olive Oil
1 ½ Teaspoon of Turmeric
Sea Salt, to taste
 
Preparation:
1) Heat the oil in a saucepan.
2) Add the pasta and sauté until golden brown.
3) Add the liquid, salt and rice and bring to a boil.
4) Cover pot and turn heat to a very low simmer for about 20 minutes.
5) Turn off heat when all liquid is absorbed and fluff gently with a fork.
 
Serves: 4
Active Time: 10 minutes
Total Time: 30 minutes

7 Healthy Travel Tips

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We love to discover the world…it is in our DNA, but traveling can be stressful and sometimes detrimental to our health. Checkout our 7 healthy travel tips to make your journey even more amazing:
 
1) Physical Health: Incorporate an exercise routine in your travel itinerary. Keep it simple by selecting a hotel with a fitness center, obtain a temporary gym membership at a local center or take a brisk walk early mornings before you start your day. Some other recommendations:
 
– Walk everywhere and enjoy the city like the locals.
– Login to Latinva Videos On Demand and dance.
 
2)  Healthy Diet:  It is really easy to incorporate a healthy diet during your travels:
 
– Eat three small meals a day, do not forgo breakfast.
– Include vegetables in your meals, such as a salad for lunch and a small salad or vegetables with dinner.
– Include fruit in your diet, it is a great snack between meals and a great way to discover the local farmer’s markets.
– Avoid too much alcohol, you don’t want to disrupt your beauty sleep.
– Avoid sweet drinks altogether.
 
3)  Stay Hydrated: Don’t forget to take your favorite water bottle with you to stay hydrated.
 
4)  Stretch:  There is nothing like stretching and breathing exercises to relax your muscles…do so at least twice daily. Identify a 5-10 minutes routine in advance and incorporate into your itinerary.
 
5) Sleep Well:  Don’t underestimate the value of rest and a good night sleep. Make sure that you take plenty of rest, 7 – 8 hours of sleep would be ideal.
 
6)  Protect Your Body:  What should you do to protect your body while traveling?
 
– Pack your daily vitamins and supplements.
– Protect your skin by applying sunscreen with SPF 15 or more.
– Take your favorite pair of sunglasses to protect your eyes.
 
7)  Sanitize:  Hand sanitizer and antibacterial wipes are essential to minimize your exposure to germs and bacteria, especially before meals.
 
For more information on safe traveling, check out the Survival Guide to Safe and Healthy Travel by the Centers of Disease Control and Prevention.

Garden Fresh Angel Hair Pasta

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This delicious angel hair pasta dish is very easy to make with baby heirloom tomatoes, fresh basil and olive oil.
 
Ingredients:
½ Pound of Whole Grain (or Gluten Free) Capellini Pasta (Angel Hair)
3 Cups of Baby Heirloom or Cherry Tomatoes, sliced in halves
½ Cup of Fresh Basil, julienned
3 Garlic Cloves, minced
4 Tablespoons Extra-Virgin Olive Oil
Sea Salt, to taste
Freshly Ground Black Pepper, to taste
Parmesan Cheese
 
Preparation:
1) Cook pasta as directed on package.
2) Drain pasta and then return to pot, mix with one tablespoon olive oil.
3) In a large bowl, mix tomatoes, basil, garlic and olive oil. Season with salt and pepper to taste.
4) Place pasta on a plate and add tomato mixture.
4) Garnish with freshly grated parmesan cheese.
5) Serve immediately, warm or at room temperature.
 
Serves: 4
Active Time: 10 minutes
Total Time: 15 minutes

Creole Okra

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Enjoy this delicious vegetarian dish. Cook it whole if you are concerned about the okra being slimy…this okra dish will taste even better as a leftover. Serve with rice, pasta or as a side dish.
 
Ingredients:
2 Bags of Frozen Okra (about 12 ounces each), stemmed
1 Can of Diced Tomatoes, petite-diced if available
1 Cup Vegetarian Broth or Water
2 Tablespoons Extra Virgin Olive Oil
1 Small Onion, chopped
3 Garlic Cloves, minced
Sea Salt, to taste
Freshly Ground Black Pepper, to taste
Pinch of All Spice, if available
Pinch of Dried Pepper Flakes, if desired
 
Preparation:
1) Heat the oil in a skillet.
2) Add onions and garlic and sauté until onions are translucent.
3) Add the tomatoes, and simmer for about 2-3 minutes over medium heat to enhance the flavors.
4) Add salt, pepper, vegetarian broth or water and bring to a boil.
5) Turn down the heat to medium, and cook okra until tender for about 15 – 20 minutes.
6) Serve over rice or as a side dish.
 
Serves: 4
Active Time: 15 minutes
Total Time: 30 minutes

Delicious Skinny Fries

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Enjoy these golden and crispy baked french fries that will melt in your mouth. Great as a side dish for just about anything: chicken, hamburgers, kebabs, etc.
 
Ingredients:
4 Golden Medium Size Potatoes
¼ Cup Extra Virgin Olive Oil
¼ Cup Freshly Grated Parmesan Cheese
Sea Salt
Ground Black Pepper
 
Preparation:
1) Preheat oven to 400 degrees F.
2) Prepare a baking sheet with aluminum foil.
3) Peel potatoes and cut into ½ inch thick slices lengthwise, then cut again into half.
4) Place the potatoes into a pot of cold water with 1 tablespoon of salt.
5) Remove the potatoes from the water as soon as it starts boiling.
6) Drain carefully and put in a bowl. Add olive oil, salt, black pepper. Toss well.
7) Spread the fries on the baking sheet, and bake until light golden brown, about 30 minutes.
8) Remove from oven and immediately sprinkle with freshly grated parmesan cheese.
9) Let cool for about 2 minutes and serve.
 
Serves: 4
Active Time: 15 minutes
Total Time: 35 minutes

7 Low Calorie Wines

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It is all over the news…one glass of wine a day is good for us. Whether it is Red Wine, White Wine or Sparkling Wine, each has its own benefits:

Red Wine: Its heart-healthy active compounds have many beneficial effects on many different aspects related to heart disease.

White Wine: Its heart-healthy qualities prevent blood vessel damage as well as reduce LDL cholesterol.

Sparkling Wine: Champagne has the same healthy benefits as red wine, since bubbly is often made with both red and white grapes.

The key to drinking is to always do so in moderation…one glass of wine (5 ounces) per day. In general, red wine has more calories than white wine. Check out the numbers below:

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Since low-calorie wine is increasing in popularity, we did some research and decided to share with you some of the brands we uncovered. Although, Skinny Girl is the most popular, it did not make our list because it has a whopping 100 calories per glass compared to other brands:

1) Natureo Torres Muscat Wine (24 Calories): High quality white wine with an alcohol content of 0.5, Natureo Blanco is the first low calorie wine made in Spain.
2) Blossom Hill Vie (45 Calories): This white wine is light and fruity and provides a lower alcohol option.
3) Gallo Family Summer White (75 Calories): White wine with hints of apple, pear and citrus.
4) Weight Watchers Fruity White Wine (75 Calories): Smooth white wine with apple and pear flavors.
5) Lindemans Early Harvest Shiraz (80 Calories): This is a medium-bodied style of Shiraz with plum and blackcurrant flavors.
6) Blue Nun Medium White Wine (85 Calories): Blue Nun is Germany’s biggest export brand, this medium white wine has crisp apple and citrus characters.
7) Skinny Vine Thin Zin Wine (90 Calories): This wine has a blend of berries, honeydew, and citrus flavors.

Remember to always drink in moderation…Cheers! Cheers! Cheers!

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