Skinny Ms. Tue, 29 Jul 2014 21:24:40 +0000 en-US hourly 1 INFERNO – 4 Minute Fat Burn Tue, 29 Jul 2014 12:35:21 +0000 ]]>

by Skinny Ms.

Inferno 4-Minute Fat Burn

Bodyweight workouts are often high intensity with fat burning and muscle toning results.  No dumbbells or barbells required…just you and an interval timer. Inferno – 4 Minute Fat Burn targets the lower body and is exactly as it sounds, it BURNS!

Equipment needed: Interval timer. The Gymboss is excellent for precise timing of intervals and other Tabata routines. Set your Interval Timer to 20 seconds and 10 seconds.

What to do for this workout: Perform each move for 20 seconds and rest 10 seconds after each one. Complete two circuits. Review the videos below for demonstrations of each exercise.

Jump Squat
Genghis Khan
Forward Skaters
Power Jumping Jacks






Participants of this workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions.

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Artificial Sweeteners and Weight Gain Tue, 29 Jul 2014 12:30:21 +0000 ]]>

By Skinny Ms.

The Truth about Artificial Sweeteners and Weight Gain

Counting calories is a weight loss strategy many of us rely upon. Sugar contains 16 calories per teaspoon, a number that can quickly add up throughout the day. As part of our low-calorie diets, some of us use artificial sweeteners as sugar substitutes, since they are either very low or completely lacking in calories. Some of the most popular artificial sweeteners include aspartame (NutraSweet and Equal), saccharin (Sweet n’ Low), and sucralose (Splenda).

While opting for low- to no-calorie artificial sweeteners may seem like a sensible way to cut down on calories and lose weight, there are a few artificial sweetener truths that may put a damper on that logic. We can’t be 100% certain that artificial sweeteners cause weight gain, but there are both physiological and psychological reasons to suspect such.

RELATED: 6 Ways to Cut Back on Refined Sugar Today

Physiological Effects

Some researchers, such as Purdue University neuroscience professor Susan Swithers, have found ample scientific evidence that supports the theory that artificial sweeteners contribute to metabolic abnormalities that lead to weight gain. Typically, sweet tastes are associated with calories. When sweetness hits your tongue, it directs your brain and digestive organs to prepare for the breakdown of calories and the feeling of satiety. When these calories aren’t delivered, the brain and digestive organs begin to learn over time not to listen to the signals sweetness sends. This may result in your body no longer learning to feel satiated when eating foods containing sugar.

RELATED: Other Named for Sugar

Psychological Effects

Stocking up on sugar-free items can trick you into overindulging. If, for example, you buy a box of sugar-free cookies, you may decide to have three or four instead of just one, because they’re sugar-free. However, there are still carbohydrates and calories in the cookies that, if not expended as fuel, will be converted to fat.

Natural Sweeteners

The recipes you see on Skinny Ms. call for natural sweeteners, including stevia, coconut palm sugar, and honey. Most natural sweeteners pack about the same amount of calories as refined sugar.

But there are good reasons to use natural sweeteners instead of sugar. For instance, coconut palm sugar is low on the glycemic index, meaning that it doesn’t cause spikes in blood glucose. The gold standard for natural sweeteners is likely stevia, which, unlike others, contains no calories. It comes with possible health benefits, including the ability to lower blood pressure and help to manage blood glucose levels. Preliminary research suggests that, unlike no-calorie artificial sweeteners, stevia does not encourage overeating.

RELATED: 10 Skinny Drinks Under 200 Calories

Time Healthland

Our recipes show that you don’t need artificial sweeteners in order to eat a low-calorie diet. Get our Skinny Ms. Recipe Collection eBook for 101 low-calorie recipes, and join us on Facebook and Twitter for helpful info every day.

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29 Amazing Zucchini Recipes for Summer Tue, 29 Jul 2014 12:30:06 +0000 ]]>

by Skinny Ms.

29 Amazing Zucchini Recipes for Summer

Give your summer menu a healthy boost with zucchini recipes! Packed with antioxidants, this superfood offers filling fiber as well as nutrients that help regulate blood sugar. Download the FREE Clean Eating Menu Planner and get ready to enjoy these 29 amazing zucchini recipes for summer.

1. Zucchini Pasta and Creamy Avocado-Cucumber Sauce

Zucchini Pasta and Creamy Avocado-Cucumber

This recipe is the kind of tasty, pretty dish you’ll be proud to put in front of any guest.

2. Zucchini Ribbon Salad with Pine Nuts and Parmesan Shavings

Zucchini Ribbon Salad with Pinenuts

Put a unique spin on zucchini dishes for summer with this delicious recipe.

3. Oven-Baked Zucchini Fries

Oven-Baked Zucchini

Ditch fatty French fries and serve up this better-for-your-thighs alternative.

4. Carrot & Zucchini Muffins

Carrot & Zucchini

These muffins, made with almond flour, combine veggie power with a touch of natural sweetener.

5. Easy Zucchini Spaghetti and Turkey Meatballs

Easy Zucchini Spaghetti and Turkey

Zucchini recipes can even satisfy the family carnivore—try this spin on a classic dinner.

6. Baked Zucchini Chips

Baked Zucchini

This simple snack is a smart way to battle the mid-afternoon hungries.

7. Stuffed Zucchini

Stuffed Zucchini

Use lean ground beef to make this recipe a hearty, healthy addition to the summer menu.

8. Baked Zucchini Rolls

Baked Zucchini

Zucchini recipes like this one are a refreshing break from the typical side dish menu.

9. Clean No-Noodle Quinoa Lasagna

Clean No-Noodle Quinoa

Who needs pasta noodles when you can use summer-fresh zucchini slices—yum! Find it here.

10. Zucchini & Broccoli SoupZucchini & Broccoli

Enjoy a fresh spin on zucchini dishes for summer with a clean-eating soup recipe.

11. Zucchini Brownies


Treat yourself to this vegan flourless zucchini recipe.

12. Paleo Zucchini Fritters

Paleo Zucchini

Cook these fritters in a spoonful of coconut oil to get fritter taste without the guilt.

13. Grilled Eggplant & Zucchini Salad

Grilled Eggplant and Zucchini

Yum up the summer menu with a grilled healthy salad.

14. Garlicky Zucchini & Tomato Side Dish

Garlicky Zucchini & Tomato Side

Put super simple and healthy on the menu tonight with this delish side.

15. Zucchini Tots


Mix grated zukes with a few ingredients and bake them in a muffin tin for a cute dish.

16. Grilled Zucchini with Mint and Feta

Grilled Zucchini with Mint and

Simple and healthy—the perfect addition to any grilling menu!

17. Fresh Summer Veggie BakeFresh Summer Veggie Bake

Zucchini, tomato, and squash—oh my! Dig into a delish bake this week.

18. Roasted Eggplant & Zucchini with Garlicky Tahini Dressing

Roasted Eggplant & Zucchini with Garlicky Tahini

Zucchini recipes like this one are a delicious way to use your favorite summer produce.

19. Cumin Zucchini Turkey Burger with Cilantro Aioli

Cumin Zucchini Turkey Burger with Cilantro

You don’t need a fancy café lunch when you can create this hearty burger at home.

20. Zucchini Hummus


Nosh on fresh veggies with a healthy dip recipe.

21. Zucchini Salmon Cakes with Lemon Dill Pesto

Zucchini Salmon Cakes with Lemon Dill

Love your heart with a zucchini salmon cake recipe.

22. Zucchini Banana Chocolate Chip Muffins

Zucchini Banana Chocolate Chip

Need delicious zucchini dishes for summer? You’re covered with this healthier version of typical zucchini muffin recipes.

23. Zucchini and Yellow Squash Salad

Zucchini and Yellow Squash

Sometimes simple recipes are the best—give this one a go for a no-hassle side.

24. Margherita Zucchini Sticks

Margherita Zucchini Sticks

Zucchini dishes for summer like this one are baked with fresh, nutritious veggies—the ideal addition to any meal.

25. Corn, Zucchini, and Roasted Tomato Frittata

Corn, Zucchini, and Roasted Tomato Frittata

Dig into this breakfast or brunch recipe that’s filled with summer deliciousness.

26. Vegan Zucchini Bread

This recipe uses natural sweeteners so you can feel good about treating your family.

27. Minty Zucchini n’ Blueberry Chilled Soup

Minty Zucchini n’ Blueberry Chilled Soup

A simple chilled soup recipe adds refreshment to any summer table.

28. Green Bean and Zucchini Salad

Green Bean and Zucchini

Crisp up this delicious mix for a snack, light lunch, or side dish.

29. Double Chocolate Zucchini Bread

Double Chocolate Zucchini

Enjoy this no-refined-sugar-added version of traditional zucchini bread.

Visit Skinny Ms. on Pinterest. We share meal planning resources and clean-eating recipes, including Healthy Salads and Skinny Ms. Sides.


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Asparagus Frittata with Herb Blossoms Tue, 29 Jul 2014 12:30:06 +0000 ]]>

by Skinny Ms.

 Asparagus Frittata with Herb Blossoms

Go vegetarian with this frittata and get all of your necessary protein from eggs! In addition to protein, eggs contain a multitude of beneficial vitamins and minerals. Frittatas are a great way to use eggs in your cooking, as they allow you to get creative! Combine fresh green asparagus and herb blossoms that you can easily pick from your garden for a delicious dish.

Asparagus Frittata with Herb Blossoms

2 servings

Asparagus Frittata with Herb Blossoms

Yields: 4 servings | Serving Size: 1/4 of recipe | Calories: 147 | Previous Points: 4 | Points Plus: 4 | Total Fat: 12 g | Saturated Fat: 3 g | Trans Fat: 0 g | Cholesterol: 166 mg | Sodium: 251 mg | Carbohydrates: 2 g | Dietary Fiber: 1 g | Sugars: 1 g | Protein: 7 g |


  • 4 asparagus spears, rough ends cut off (plus more if using for garnish)
  • 4 eggs
  • 2 tablespoons grated Parmesan cheese
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 chive blossoms, divided into florets (plus more if using for garnish)
  • 1 sage blossom
  • 2 tablespoons extra virgin olive oil


In a pot of boiling water, blanch the asparagus for 5 minutes. Immediately immerse them in a bowl of ice water then let them cool. Drain the water when the asparagus have reached room temperature. Chop then set aside.

In a bowl, prepare the frittata by whisking the eggs with the Parmesan, salt, and pepper then set aside.

In a warm saucepan with the extra virgin olive oil, pour the frittata mixture.

When the frittata is halfway cooked, distribute the asparagus and the herb blossoms.

When the bottom part is cooked and the top part is already solid, turn the frittata by placing a plate on top of the saucepan (the plate should be bigger than the saucepan), reverse quickly and let the frittata fall on the plate.

Put back the frittata on the saucepan carefully by sliding it inside. Cook for another minute.

Transfer the frittata to the serving plate and garnish. Serve while hot.

More protein-rich egg recipes to choose from:

Learn to Cook Eggs: 6 Methods Every Chef Must Know

Deviled Eggs

Creamy Holiday Eggnog

Start the Day Off Right- 3 Reasons Why You Should Eat Eggs

Eggs – Nature’s Perfect Protein

Slow Cooker Spinach and Mozzarella Frittata

Subscribe to the newsletter of Skinny Ms. so you don’t miss anything.

Check out our Facebook page and follow us on Pinterest for tasty recipes, clean eating tips, and healthy lifestyle resources.

Do you have a favorite Skinny Ms. recipe? We’d love to hear about it. Tell us what you think in the comments section below.

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Clean Eating Mutt Loaf Recipe Mon, 28 Jul 2014 21:44:36 +0000 ]]>

Make your own dog food and know exactly what your best friend is eating. Have you ever looked at the ingredient labels of commercially made dog food? It’s scary! This homemade dog food recipe is made with lean ground beef and other healthy ingredients. This delicious dog food recipe was created by The Dog Food Dude, Rick Woodford.

Rick Wordford, author of Feed Your Best Friend Better.

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Breaded Fish Fillet with Orange Salad Mon, 28 Jul 2014 12:30:27 +0000 ]]>

by Skinny Ms.

Breaded Fish Fillet with Orange Salad

Trying to get the kids to eat their fish? The solution is as simple at coating them in whole grain breadcrumbs and pan cooking them. Kids love fish fillets, especially paired with their favorite sauce! And adults enjoy meals that are simple, too!

The oranges in the salad are rich in vitamin C, and extra virgin olive oil is loaded with oleic acid, omega-6 fatty acids, omega-3 fatty acids, and vitamins E and K. Just a portion of this delicious and nutritious salad does so much good for the body!

Breaded Fish Fillet with Orange Salad

Breaded Fish Fillet with Orange Salad

Yields: 8 servings | Serving Size: 4 ounces fish and 1/4 of topping | Calories: 374 | Previous Points: 8 | Points Plus: 10 | Total Fat: 20 g | Saturated Fat: 3 g | Trans Fat: 0 g | Cholesterol: 49 mg | Sodium: 409 mg | Carbohydrates: 26 g | Dietary Fiber: 5 g | Sugars: 13 g | Protein: 23 g |


  • 4 oranges, peeled and sliced
  • Zest of 1 orange
  • 1/4 cup olives, pitted
  • 1/3 cup extra virgin olive oil
  • 1/2 teaspoon salt
  • 1 tablespoon fresh parsley, finely chopped
  • 1/2 cup whole grain breadcrumbs
  • 4 (4-ounce) pieces fish fillet (fish like sole, halibut, grouper)


In a serving plate, lay the orange slices then top them with the olives, orange zest (leave some for the fish) and parsley. Dress them with salt and one-third of the extra virgin olive oil.

Pour and flatten the breadcrumbs on a plate.

Cover the fish fillet with the breadcrumbs on both sides. Press a bit to make sure that the breadcrumbs remain sticking to the fish.

Over medium to high heat, in a hot saucepan with the remaining extra virgin olive oil, brown the fish on both sides. When they are cooked, transfer them to a plate covered with kitchen paper towels to absorb the excess oil.

Sprinkle the remaining orange zest on the fish then serve immediately together with the orange salad.

Check out other recipes of our healthy meals:

Healthy Meals in Under 15 Minutes

5 Healthy Meals for $10 or Less

6 Guilt-Free Meals for Under 250 Calories

6 Meatless Meals – Go Ahead Veg Out!

Clean Eating Menu Planner

8 Healthy Meals That Cook Themselves With 300 Calories or Less

Get the latest tips, recipes and news from Skinny Ms. by subscribing to our newsletter.

Check out our Facebook page and follow us on Pinterest for tasty recipes, clean eating tips, and healthy lifestyle resources.

We’d love to hear what you think about Skinny Ms. Take a second in writing in the comments section below.

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21 Low-Calorie Snacks to Always Have on Hand Mon, 28 Jul 2014 12:30:02 +0000 ]]>

By Skinny Ms.

21 Low-Calorie Snacks to Always Have on Hand

You may think that snacking adds unnecessary calories to your diet and is therefore best avoided. On the contrary, snacks can help tide you over, provide needed nutrients, and keep your metabolism up throughout the day! You just need low-calorie snack ideas to make snack time healthy. Consider the following 21 low-calorie snacks to have on hand.

1. Sweet Potato Chips
These chips have fewer than 100 calories per serving! Homemade chips are quick and healthy.

2. Chili-Lime Pumpkin Seeds
Pumpkin seeds are high in protein, zinc, magnesium, and vitamin E. Keep a bag in your purse, desk, or car.

3. Grapefruit
Not only is grapefruit low in calories (only 52 calories in one half), but it may prevent weight gain by helping to control insulin levels.

Bell Pepper Candy

4. Bell Pepper Candy
Keep a bag of these delicious pepper strips handy. They have almost no calories.

MORE: 21 Near Zero Calorie Summer Snacks

5. Hard-Boiled Egg
One egg contains about 80 calories and 6 grams of protein.

6. Whole-Grain Cinnamon Pita Chips
Under 200 calories per serving, these chips are sweet, but contain zero refined sugars.

7. Apples
Apples are easy to travel with, and versatile – you can enjoy them on their own or with a bit of peanut butter or cheese for a healthy snack.

Skinny Ms.Granola in a jar

8. Homemade Granola
Tailor your granola to your taste by making your own, and enjoy a handful for an on-the-go snack. Check out our Skinny Ms. Granola.

9. String Cheese
Fun to eat, and full of protein and calcium!

Southwestern Kale Chips

10. Kale Chips
Even non-fans of kale tend to love kale chips! Get your dose of the leafy green in snack-form. Our Southwestern Kale Chips recipe packs in lots of flavor.

11. Banana
Eat it plain or dipped in peanut butter for a heartier snack.

Dark Chocolate Nut Clusters

12. Dark Chocolate Nut Clusters
Nuts aren’t the lowest calorie food available, but they pack plenty of nutrients. This recipe combines antioxidant-rich dark chocolate with almonds and pistachios; snack on a couple for only 106 calories.

13. Nut Butter
Instead of reaching for fatty, premade dips, consider making your own nut butter to use as a sandwich spread and dip for fruits and vegetables. This clean eating Almond Butter and Jelly recipe will show you how.

MORE: 25 Snack Under 100 Calories

14. Frozen Grapes
When your sweet tooth kicks in, try frozen grapes for a healthy, low-calorie treat.

Baked Apple Chips

15. Baked Apple Chips
Another great response to your sweet tooth, these apple chips have only 32 calories per half cup.

16.Clementine/Mandarin Orange
These little citrus treats are juicy and sweet, and full of vitamin C!

17. Carrot Sticks
Perfect for dipping or snacking on plain.

18. Air-Popped Popcorn
Crunchy, satisfying, and low in calories.

Peanut Butter and Honey Oat Bars

19. Peanut Butter and Honey Oat Bar
Granola bars are the perfect on-the-go snack, but the store-bought varieties aren’t always the healthiest. This recipe will give you a good amount of protein and only 157 calories.

MORE: 10 Protein-Packed Workout Snacks

20. Oatmeal
Oatmeal isn’t just for breakfast – enjoy a small bowl as a snack. This Cinnamon Roll Oatmeal recipe is easy to prepare.

21. Rice Cakes
Enjoy plain or with your favorite nut butter.

Get even more clean eating recipes in our eBook, The Skinny Ms. Recipe Collection. Check out our Pinterest page for more great healthy eating ideas, and don’t forget about the other half of healthy living – exercise! Our Youtube channel features exercise videos that help you get strong.

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Beginner’s 4 Minute Fat Blaster Workout Mon, 28 Jul 2014 12:30:01 +0000 ]]>

by Skinny Ms.

Beginner's 4 Minute Fat Blaster Workout

Have you heard of Tabata Interval Training?  It’s a type of interval training that burns excess body fat. Four Minute Fat Blasters are an excellent first step toward weight loss.  We know that starting slow and taking small steps are what will help us stick with a program.  This program has routines designed specifically for anyone who wants to get into shape, lose fat, get healthier and feel fabulous!

Equipment Needed: a chair for sitting; one set of light dumbbells (3-10 pounds); a device to time intervals (try the GymBoss Interval Timer)

What To Do For This Workout: This fat blaster is designed for anyone of any size or age. Complete the following circuit 2 times. Give this workout 100% effort by moving as quickly as possible while maintaining correct form. Perform Beginner’s 4 Minute Fat Blaster 3-4 times weekly for optimal results. Review the videos below for correct form and instructions on how to perform the exercises.

Walk in place with High Knees – 20 seconds  (raise your knees as high as possible)
Rest – 10 seconds
Beginner Push Ups – 20 seconds
Rest – 10 seconds
Dumbbell Punches – 20 seconds
Rest – 10 seconds
Dumbbell Shoulder Press – 20 seconds (you can choose to sit or stand for this exercise)
Rest – 10 seconds

Walk in Place with High Knees

Beginner Push Ups

Dumbbell Punches

Dumbbell Shoulder Press

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Ab-Oblique Interval Workout Sun, 27 Jul 2014 12:30:56 +0000 ]]>

by Skinny Ms.

Ab-Oblique Interval Workout

It’s time to create some sculpted abs with abdominal/oblique intervals! This is an effective and fast paced workout that will transform your abs and obliques.

Equipment Needed: Yoga mat; interval timer. For precise timing of exercises we recommend the GymBoss Interval Timer.

What To Do For This Workout: Complete the following exercises for one minute; rest 15 seconds after each exercise; perform this routine three times weekly for 30 days or longer

Review the videos below for correct form.

Air Bike
Foot to Foot Crunch
Mason Twist
Push Through

Air Bike

Foot to Foot crunch

Mason Twist

Push Throughs


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7 Day Gluten-Free Meal Plan Sun, 27 Jul 2014 12:30:13 +0000 ]]>

By Skinny Ms. 

7- Day Gluten Free Meal Plan

Let’s face it. When it comes to meal planning, it’s easy to become overwhelmed and frustrated. For busy women, meal planning can become even more of a challenge when you need to tailor your meal plans for a gluten-free diet. But the truth is, having pre-planned meals on hand makes life a whole lot easier when it comes time to cook.

To help you reap the benefits of planning ahead without feeling overwhelmed and frustrated, try our seven day gluten-free meal plan, packed with simple gluten-free recipes for you to try.

Breakfast Yogurt Parfait To GoSunday
Breakfast: Breakfast Yogurt Parfait To Go
Lunch: Grilled Chicken and Blueberry Salad
Dinner: Old-Fashioned Vegetable Soup (Save enough for tomorrow’s lunch!)
Snack/Dessert Option: Blackberry-Banana Ice Cream 

Baked Tilapia with Spicy Tropical SalsaMonday
Breakfast: Flax and Apple Raisin Oatmeal
Lunch: Old-Fashioned Vegetable Soup (left over from last night’s dinner)
Dinner: Baked Tilapia with Spicy Tropical Salsa (Save enough for tomorrow’s lunch!)
Snack/Dessert Option: Skinny Mini Desserts – Quinoa Almond Joy Bars 

Apple Nachos SupremeTuesday
Breakfast: Creamy Green Smoothie with a Hint of Mint
Lunch: Baked Tilapia with Spicy Tropical Salsa (left over from last night’s dinner)
Dinner: Spicy Potato and Chickpea Stew
Snack/Dessert Option: Apple Nachos Supreme

Skinny Burrito in a JarWednesday
Breakfast: Sweet Potato Pancakes 
Lunch: Skinny Burrito in a Jar 
Dinner: Grilled Chicken and Avocado Tacos with Cilantro Crema (Save enough for tomorrow’s lunch!)
Snack/Dessert Option: Skinny Mini Desserts – Strawberry Cheesecake 

Chili-Lime Grilled Shrimp with Quinoa PilafThursday
Breakfast: Individual Egg & Spinach Bowls
Lunch: Grilled Chicken and Avocado Tacos with Cilantro Crema (left over from last night’s dinner)
Dinner: Chili Lime Grilled Shrimp with Quinoa Pilaf 
Snack/Dessert Option: Lush Lemon Frozen Yogurt

Spring Mix with Roasted PearsFriday
Breakfast:  Gluten-Free Blueberry Pancakes 
Lunch: Spring Mix with Roasted Pears and Feta
Dinner: Crustless Vegetable Quiche (Save enough for tomorrow’s lunch!) 
Snack/Dessert Option: Baked Apple Chips

Crustless Vegetable QuicheSaturday
Breakfast: Pomegranate Banana Ginger Blast 
Lunch: Crustless Vegetable Quiche (leftover from last night’s dinner)
Dinner: Eggplant and Zucchini Gratin 
Snack/Dessert Option: Pumpkin Cheesecake 

Using gluten-free meal plans like this one, you can be ready to take on breakfast, lunch, dinner, and even dessert, every day of the week.

Don’t miss out on the latest and greatest from Skinny Ms. Be sure to like our Facebook page and follow us on Pinterest for tasty gluten-free recipes, clean eating tips, and healthy lifestyle resources.

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