Skinny Ms. http://skinnyms.com Tue, 25 Nov 2014 22:04:23 +0000 en-US hourly 1 http://wordpress.org/?v=4.0.1 Sweet Potato, Apple, and Chicken Stew http://skinnyms.com/sweet-potato-apple-and-chicken-stew-recipe/ http://skinnyms.com/sweet-potato-apple-and-chicken-stew-recipe/#comments Tue, 25 Nov 2014 14:30:32 +0000 http://skinnyms.com/?p=411681 Healthy chicken stew is the ultimate comfort food on a chilly day!

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By Skinny Ms.

Sweet Potato, Apple, and Chicken Stew Recipe

Instead of making another apple pie with your fall apple bounty, try this chicken stew with sweet potatoes and apples. This easy sweet potato stew is the perfect combination of savory and sweet, and a comforting fall meal on a chilly night. Tender sweet potatoes are paired with tart apples for a chicken stew you won’t soon forget. It’s got a hefty dose of fiber and plenty of antioxidants, making it one of the healthiest chicken stews you’ll ever taste.

Sweet Potato, Apple, and Chicken Stew Recipe

Sweet Potato, Apple, and Chicken Stew Recipe

Yields: 4 servings | Serving Size: 1/2 cup|Calories: 348| Previous Points: 8| Points Plus:  9| Total Fat:  16g | Saturated Fat: 4 g | Trans Fat: 0 g | Cholesterol: 100 mg | Sodium: 725 mg | Carbohydrates: 13g | Dietary Fiber: 2 g | Sugars: 7 g | Protein: 36 g |

Ingredients

  • 2 tablespoons olive oil
  • 1 tart apple, such as Granny Smith, cored and diced
  • 1 sweet potato, peeled and cubed
  • 1 clove garlic
  • 1 teaspoon ground cumin
  • 1 teaspoon thyme
  • 1/2 teaspoon sea salt
  • 2 cups chicken broth
  • 2 chicken breasts
  • Fresh chopped parsley, for serving

Directions

Heat the oil in a large saucepan Add the apple and the sweet potato and cook until apple is soft. Stir in the garlic, cumin, thyme and salt and continue cooking for 1 more minute.

Add the broth and the chicken and bring to a boil. Reduce heat and simmer until chicken is cooked through and sweet potatoes are tender. Remove the chicken breasts and shred with two forks. Add back to the pot and simmer until heated through before serving topped with the fresh parsley.

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Mexican Style Quinoa http://skinnyms.com/one-pot-mexican-style-quinoa-recipe/ http://skinnyms.com/one-pot-mexican-style-quinoa-recipe/#comments Tue, 25 Nov 2014 14:00:39 +0000 http://skinnyms.com/?p=414581 Substitute this healthy quinoa for rice in any Mexican dish!

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By Skinny Ms.

One Pot Mexican Style Quinoa Recipe

In the mood for Mexican, but looking to avoid the heavy feel of takeout fare? Make an easy Mexican meal at home! This Mexican quinoa dish can be used as a substitute for rice in burritos, tacos, flautas, or as a side. Quinoa is a nutrition powerhouse with its high fiber and protein count. And additional ingredients such as peppers, garlic, cumin, and chili powder add spicy flavor and health benefits.

One-Pot Mexican Style Quinoa

One-Pot Mexican Style Quinoa

Yields: 6 servings | Serving Size: 3/4 cup | Calories: 189 | Previous Points: 3 | Points Plus: 5 | Total Fat: 5 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 1 mg | Sodium: 223 mg | Carbohydrates: 30 g | Dietary Fiber: 5 g | Sugars: 4 g | Protein: 6 g |

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1/2 cup diced sweet or yellow onion
  • 2 cloves garlic, minced
  • 1 cup dry quinoa, rinsed well
  • 1 (14.5 ounce) can diced tomatoes, (BPA-free brand Muir Glen)
  • 1 (4 ounce) can diced green chiles
  • 1 1/2 cups vegetable broth, low-sodium
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon kosher or sea salt, more or less to taste
  • 1/2 teaspoon cumin
  • 1 teaspoon chili powder
  • 1/2 cup freshly chopped cilantro for garish

Directions

In a large skillet, add oil and sauté onion until tender, about 4 minutes. Add garlic and continue to sauté for 1 minute. Add the remaining ingredients, except cilantro, and stir to combine. Cover and bring to a boil.

Cook until liquid is absorbed and quinoa is tender, approximately 15 minutes. Turn the burner off and allow the covered skillet to set until any remaining liquid is absorbed, 5-10 minutes. Fluff with a fork, add cilantro for garnish, and serve.

Tip: Mexican Style Quinoa is delicious served as a side or add to burritos, enchiladas, or tacos.

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15 Ways to De-Stress During the Day http://skinnyms.com/15-ways-de-stress-day/ http://skinnyms.com/15-ways-de-stress-day/#comments Tue, 25 Nov 2014 14:00:39 +0000 http://skinnyms.com/?p=412378 Relax with these healthy stress relievers.

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by Skinny Ms.

Stress sneaks up on all of us from time to time. The problem is that too much of it can alter your mood, trigger emotional eating, and negatively impact your health in the long term. Relieve your stress by trying a few of these 15 ways to de-stress during the day.

1. Exercise.
Physical activity boosts the body’s natural feel-good hormones—it’s where the term “runner’s high” comes from. Visit Skinny Ms. Fitness for plenty of workout ideas, including 4-Minute Workouts.

2. Snack smart.
Sugary snacks weigh the body down with heavy carbs and make you feel sluggish when you’re already stressed. Instead, nourish yourself with clean eating options, like these Top 10 Good Mood Foods.

3. De-hassle dinner.
For many, the idea of preparing a nutritious dinner after a long day is enough to raise the blood pressure. Enter the slow cooker—one of our favorite de-stressing tips. Try these healthy, delicious Slow Cooker Recipes.

4. Connect with others.
Maintaining social connections is one of the best tricks for de-stressing. Relationships with family, friends, and even co-workers provide a sense of belonging as well as a sense of self-worth. Try combining exercise with friendship—learn how to Start a Fitness Program in Your Community.

5. Breathe deeply.
Turn off distractions. While sitting up straight, inhale deeply and slowly through your nose and then out through your mouth. Repeat for one to two minutes. This will help lower the blood pressure and heart rate.

6. Meditate.
Take a few minutes each day to eliminate stressful or anxious thoughts and create a sense of calm with this easy-to-learn stress reliever. Check out these tips for Finding Time to Meditate.

7. Get busy.
Oh, yeah…we went there. Sexual activity—even if it’s just a make-out session—can improve mood plus burn calories. Learn more in Sex and Exercise: Boost Your Mood and Calorie Burn.

8. Practice yoga.
Physical activity combines with deep breathing to alleviate feelings of stress or anxiety. Try Yoga Workout for Beginners or Yoga for Weight Loss.

Stretching

9. Turn on the tunes.
Never underestimate the power of music to relax the body and relieve the mind. Whether you stream from your phone or tune into the car radio, unwind with a musical style that suits you. You can even add music to workouts to help you power through stress. Check out Top 10 Pandora Stations for Workouts or Top 5 Spotify Stations for Workouts.

10. Turn off the tech.
As much as tech tools help us be more productive or more organized, sometimes those glowing screens demand so much attention they add to our stress. Take a tech break by turning off the phone and putting the computer screen to sleep for a while.

11. Plan for a good night’s rest.
One of our top de-stress tips is committing to a good night’s sleep. Establish a bedtime ritual that includes relaxing activities, whether it’s a warm shower or a good book. Learn how Sleep Affects Weight Loss.

12. Make a gratitude list.
Thankfulness isn’t just for the Thanksgiving table. When you’re feeling stressed, write down three things you’re thankful for—this will help you boost well-being and add perspective to life.

13. Drink tea.
Healthy tea drinks offer theanine, an amino acid believed to soothe the nervous system. Indulge in tea that’s unsweetened or lightly naturally sweetened. Try Pomegranate Orange Spice Tea.

14. Get up and move.
De-stress tips like this one are less about exercise and more about not sitting on your rear for long periods. Stand up once or twice an hour and move. For example, walk to a colleague’s desk instead of emailing her, or take the long way to the restroom.

15. Get crafty.
A repetitive craft, like sewing, crocheting, or knitting, can also help reduce stress. Carry a small craft bag with you for on-the-go de-stressing.

Want to find more delicious, convenient clean-eating recipes? Check out our Pinterest boards Skinny Slow Cooker and Easy Recipes.

Keep delish, healthy recipes at your fingertips with Skinny Ms. Recipe Collection: 101 Fan Favorites

 

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Slow Cooker Everything Beef http://skinnyms.com/slow-cooker-everything-beef/ http://skinnyms.com/slow-cooker-everything-beef/#comments Tue, 25 Nov 2014 14:00:11 +0000 http://skinnyms.com/?p=414690 Learn how to make the most tender, fall-off-the-fork beef you've ever tasted!

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By Skinny Ms.

Everything Beef1

You need deliciously tender, slow cooked shredded beef for everything from Korean Street Tacos to hearty Firehouse Chili. This recipe is the perfect starter recipe for every braised beef dish you make!

Budget-friendly beef roast is cooked until it’s so tender, it melts into shreds. Slow cooked with oodles of garlic and olive oil, this recipe makes the perfect palate for every flavor combo ever. Top it with teriyaki sauce and rice, slather it in BBQ sauce, serve it with gravy and mashed potatoes, spoon it into lettuce wraps, or roll it into tacos and burritos. This meat is perfect for everything from Mexican and Asian to good old comfort food just like grandma used to make!

This is a great recipe to prep on Sundays so that you have meat ready for the rest of the week, and a delicious dish to prep and freeze so you have it for later. No matter how you make this recipe, you’ll love having it on hand!

Slow Cooker Everything Beef

Slow Cooker Everything Beef

Yields: 10 servings | Serving Size: 1/10 of recipe | Calories: 400 | Previous Points: 11 | Points Plus: 11 | Total Fat: 31 g | Saturated Fat: 11 g | Trans Fat: 0 g | Cholesterol: 124 mg | Sodium: 229 mg | Carbohydrates: 2 g | Dietary Fiber: 0 g | Sugars: 0 g | Protein: 27 g |

Ingredients

  • 1 (3-pound) beef roast
  • 1/4 cup extra virgin olive oil
  • 1/4 cup chopped garlic
  • 1 1/2 teaspoons sea salt
  • 1 teaspoon pepper
  • 1/2 cup veggie or beef broth

Directions

Place beef roast in a 4-quart slow cooker. Drizzle with olive oil, garlic, sea salt, and pepper. Pour veggie broth around the outside of the beef.

Cover and cook on low for 8-10 hours, or on high from 6-8 hours.

When the beef is extremely tender, remove it from the crockpot and shred with a fork.

Serve in tacos, with your favorite gravy & mashed potatoes, stir it into chili, cook it into Shepherd's Pie, or top it with teriyaki sauce and serve it over brown rice for a Asian twist. Enjoy!

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Total Body Office Workout http://skinnyms.com/total-body-office-workout/ http://skinnyms.com/total-body-office-workout/#comments Tue, 25 Nov 2014 14:00:02 +0000 http://skinnyms.com/?p=413161 Get out of your seat and workout at work!

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By Skinny Ms.

Our op-ed, Are You Sitting Down? It May Be Cutting Your Life Expectancy, explained the dangers of a lifestyle that demands that we be seated for the majority of the work day. Slash the risks of a sedentary lifestyle and get moving with our office workout!

This total body at-work workout is meant to keep your body active during your workday and to help fight off any negative effects that sitting has on your body. Not only will you feel good physically, but you’ll be more alert and energized during the work day.

Equipment Needed: Interval timer or clock on computer, chair, desk, towel for sweat, and water for hydration.

What To Do: You’ll be performing 5 exercises every hour. Each exercise will be performed for 1 minute, back-to-back, with no breaks in between. Most work shifts are 8 hours, so we’ve provided 8 mock-up routines to complete. You can perform 5 of these exercises in any variation you want, but add variety to get blood flowing from head to toe.

Exercises:

1. Push-up on Desk - Make sure your desk is secure, so that it doesn’t slide when you push. Place your hands on the desk slightly wider than shoulder-width. Kick your feet and legs straight back so that your body is at an angle. Bring your body down, inhale, and as you push up, exhale. This is great for your chest and triceps. There are also different variations you can try. If you use a chair, it makes the exercise more difficult since it is at a lower angle. You can also tuck your hands in, point your elbows back and the exercise focuses on your triceps solely.

2. Desk Chair Lunge - Depending on the chair you have, you may want to press the chair against a wall or your desk. Lift your left foot and place it on the chair behind you. You can either have your toes on the chair or the bridge of your foot. Take a few steps forward with your left foot and begin to squat down. The same rules apply for this chair lunge; knees should not go over the the toes, knee should be bending straight down, not to the side. Take your time, use your hands for balance and breathe.

3. Chair Tricep Dips - Place your hands at the edge of the chair with your legs in front of you at a 90° angle. Make sure your elbows are facing behind you and sink your butt down to the ground as low as possible. Keep your neck long to avoid any strain on your shoulders. As you press up make sure to squeeze your triceps at the top to get an extra burn. To make this more difficult you can extend your legs straight in front of you.

4. Chair Knee Lifts - Sitting comfortably with your back against the rest, hold onto the front edge of the chair with your hands. Bring your knees together and tuck them in towards your chest. Keep your upper body stationary and only focus on driving your knees up. Don’t let your feet touch the ground. To increase the difficult, sit at the edge of the chair and perform the same motion. This will help shed excess on your lower abs.

5. Prisoner Squats - These squats are nearly a full body exercise. Prisoner squats differ from traditional squats mostly because your toes are facing outwards slightly. This strengthens and stretches your inner thighs. Having your elbows flared outwards also allows you to activate and control your core, while strengthening your shoulders. Like all squats, imagine sitting down on a chair and do not let your knees pass your toes.

6. Chair Mountain Climbers - Get into a high plank position with your hands elevated on the chair, your legs straight behind you and your feet slightly apart. Drive one knee towards your chest and once that knee is there, bring it back while also bringing the other leg and knee forward. Keep alternating bringing your knees forward at a fast pace. Make sure you have enough space so you don’t knock your knees into the chair. This is great for your lower abs and cardio.

Routines:

Hour 1: Desk Push-ups, Prisoner Squats, Chair Knee Lifts, Chair Mountain Climbers, Tricep Dips
Hour 2: Tricep Dips, Desk-Chair Lunge, Desk Push-ups, Chair Knee Lifts, Chair Mountain Climbers, Prisoner Squats
Hour 3: Prisoner Squats, Desk-Chair Lunge, Tricep Dips, Desk Push-up, Tricep Dips, Chair Knee Lifts
Hour 4: Chair Knee Lifts, Prisoner Squats, Chair Knee Lifts, Chair Mountain Climbers, Tricep Dips, Desk Push-Ups
Hour 5: Desk Chair Lunges, Desk Push-ups, Tricep Dips, Desk Chair Lunges, Chair Knee Lifts, Prisoner Squats
Hour 6: Chair Mountain Climbers, Tricep Dips, Chair Knee Lifts, Chair Mountain Climbers, Prisoner Squats, Chair Dips
Hour 7: Chair Knee Lifts, Prisoner Squats, Chair Knee Lifts, Desk Push-ups, Desk Chair Lunge, Tricep Dips
Hour 8: Desk Push-ups, Chair Mountain Climbers, Chair Dips, Chair Knee Lifts, Prisoner Squats, Desk-Chair Lunge

Push-up on Desk

Desk Chair Lunge

Chair Tricep Dips

Chair Knee Lifts

Prisoner Squats

Chair Mountain Climbers

Looking for more tips to stay healthy during the work day? Check out some of our top articles:
25 Snacks Under 100 Calories
5 Low-Cal Workday Menus
7 Easy-to-Prepare Workday Menus
12 Must-Have Work Day Snacks

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Duo of Tart, Yet Sweet, Cranberry Sauce Recipes http://skinnyms.com/go-crazy-with-cranberries/ http://skinnyms.com/go-crazy-with-cranberries/#comments Mon, 24 Nov 2014 14:30:30 +0000 http://skinnyms.com/?p=42532 Not just one, but two great cranberry recipes!

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by Skinny Ms.


The holidays are quickly approaching and you’ve made your list and you’re checking it twice! Friends and family will soon arrive to gather around the turkey, but what will you serve with that turkey that won’t make YOU feel like a stuffed turkey? Nowadays we all worry about packing on the pounds around the holidays, but you don’t have to! There are so many healthy recipes you can whip up that everyone is sure to enjoy. Here are 2 made from scratch, clean eating sauces that guests will go crazy for.


1. Cranberry Orange Sauce

Yields: 8 servings | Serving Size: 1/4 cup |Calories: 43 | Previous Points: 0 | Points Plus: 1 | Total Fat: 0.1 g | Saturated Fat: 0 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 1 mg | Carbohydrates: 10.8 g | Dietary Fiber: 2.6 g | Sugars: 6.2 g | Protein: 0.6 g |

1 bag of fresh or frozen cranberries
1 organic orange cut into 8 slices or more
8 ounces fresh squeezed orange juice

Boil cranberries and diced orange on stove, stirring occasionally to desired consistency
After boiled, remove from heat and add orange juice
Chill for one hour or until ready to serve

And voila! You’re done! No sugar, no artificial sweetener, just a delicious and healthy side dish to serve your family and friends for the holiday!

This dish can also easily be changed into Cranberry Applesauce by substituting the orange for an apple and the orange juice for apple juice. Boil the cranberries in the apple juice for a naturally sweetened taste. Dice your apple into chunks and add to the boiling cranberries. Stir continuously until desired consistency, and allow cooling for an hour.

You may also want to try Skinny Ms. traditional cranberry sauce or our previously featured cranberry chutney!

Not only do cranberries taste delicious, but did you know they have anti-inflammatory and anti-cancer benefits, too? They are packed with vitamin K, potassium, tannins, manganese, and more! So, not only can you serve your guests a delicious food, but also contribute to their health. Try this Cranberry Melange recipe, the process isn’t quick, but the results will make you want Christmas in January just to taste it again!

2. Spiced Cranberry Melange 

This recipe is in two parts, and we have separated the recipe into processes so it can easily be made without confusion.

Yields: 8-10 servings | Serving Size:  1/2 cup |Calories: 237 | Previous Points: 4 | Points Plus: 7  | Total Fat: 4.5 g | Saturated Fat: 0 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 61 mg | Carbohydrates: 51.7 g | Dietary Fiber: 7.2 g | Sugars: 39.4 g | Protein: 3.1 g |

Ingredients

For the Spiced Cranberry Puree
2 packed teaspoons sweet orange zest (freshly grated)
1/8 teaspoon salt (unrefined unheated highest-quality)
1/4 teaspoon allspice
1/4 teaspoon ginger powder
1/2 teaspoon ground cinnamon
1/2 cup honey
10 ounces fresh or frozen cranberries
For the Melange
3 sweet oranges supremed/segmented , remove peeling and skin, separate into wedges
2 pears of choice, cored, peeled and chopped into 1/4″ pieces
1 apple of choice, cored, peeled and chopped into 1/4″ pieces
1 stalk celery, chopped into 1/4-inch pieces
1/2 cup chopped walnuts
1/2 cup raisins

Directions

For the Spiced Cranberry Puree
1. Zest the orange either with the fine side of a cheese grater, by using a vegetable peeler and then chopping the peel finely or with a microplane zester. Be sure just the orange part of the peel is used and not the white pith of the orange.
2. In succession, place all ingredients into food processor.
3. Blend until all ingredients are smooth.
4. At this point, the recipe can be continued later (or the next day).
For the Melange
Supreme oranges. Cut orange flesh into dice size pieces.
Mix orange pieces into Spiced Cranberry Puree.
Mix in pears and apples.
Mix celery, walnuts and raisins into Spiced Cranberry Puree.

This recipe can be prepared and served immediately or prepared up to 12 hours in advance and served.

 

Don’t be surprised if all your guests ask for a doggy bag after trying your scrumptious cranberry orange sauce or cranberry melange! These dishes will go fast and you will want seconds! Let us know what crazy cranberry dishes you make as a tradition for the holidays!

Sources:
www.cafemom.com
www.naturalnews.com

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Slow Cooker Sweet Potato and Chickpea Curry http://skinnyms.com/slow-cooker-sweet-potato-chickpea-curry-recipe/ http://skinnyms.com/slow-cooker-sweet-potato-chickpea-curry-recipe/#comments Mon, 24 Nov 2014 14:00:49 +0000 http://skinnyms.com/?p=414327 Combine seasonal veggies in a delicious curry!

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By Skinny Ms.

Slow Cooker Sweet Potato and Chickpea Curry Recipe

Curry is a flavorful, rich, and spicy comfort food, and this slow cooker sweet potato curry is no exception. Full of heart-healthy sweet potatoes, fiber filled chickpeas, and the perfect blend of spices, this is one recipe that you’ll find yourself turning to again and again. For a more fall-like feel, substitute diced winter squash for the sweet potato. It won’t be a sweet potato curry, but it is still guaranteed to be delicious!

Slow Cooker Sweet Potato and Chickpea Curry Recipe

Slow Cooker Sweet Potato and Chickpea Curry Recipe

Yields: 4 servings | Serving Size: about 3/4 cup curry with 1/2 cup rice|Calories: 460| Previous Points: 9| Points Plus:  11| Total Fat:  18 g | Saturated Fat: 13 g | Trans Fat: 0 g | Cholesterol: 3 mg | Sodium: 226 mg | Carbohydrates: 63 g | Dietary Fiber: 11 g | Sugars: 14 g | Protein: 15 g |

Ingredients

  • 2 tablespoons coconut oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tablespoon fresh grated ginger
  • 1/4 teaspoon sea salt
  • 1 tablespoon curry powder
  • 2 medium sweet potatoes, diced
  • 1 cup vegetable stock
  • 1 cup tomato puree
  • 1 cup cooked chickpeas
  • 1 cup coconut milk
  • Juice of 1 lime
  • 1/4 cup fresh chopped cilantro
  • 1/2 cup plain yogurt
  • 2 cups brown rice, for serving

Directions

Heat a skillet over medium heat. Add the coconut oil and the onion and cook until soft. Add the garlic and ginger and cook for 1 minute. Stir in the salt and curry powder and cook for another minute. Transfer to a slow cooker pot.

Add the sweet potatoes, stock, tomato puree and chickpeas. Stir and cover. Cook on low for 6-8 hours. Stir in the coconut milk and lime juice.

Serve over the brown rice, topped with the cilantro and yogurt.

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Get Up and Move Workout for Home or Office http://skinnyms.com/get-move-workout-home-office/ http://skinnyms.com/get-move-workout-home-office/#comments Mon, 24 Nov 2014 14:00:23 +0000 http://skinnyms.com/?p=412755 Get your workout in no matter where you are!

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By Skinny Ms.

You have to admit that sitting at your home office or at a desk at work all day can be an extreme pain. Literally. Why not try a workout that’s easy for you to do no matter where you are? If you get stuck at the office late one night, but really want to get in your workout for the day, just try this Get Up and Move Workout for Home or Office! You don’t need a set of weights to get a good workout in!

You can always use a desk chair, a couch, a table, or stairs. Just be creative with ways to use your bodyweight to create exercises! This little workout is great at home with your kids, or in the office on lunch break. Here are some good at-home fat blasters that will go well with this at-home workout! Try 7 Minute Body Weight Blast Workout, Hustle-Up Body Weight Workout, and Do Anywhere Cardio Workout Challenge.

Equipment Needed: You, yourself, and your body weight! Don’t forget water for hydration, a couch or desk for push-ups, a chair for lunges, a wall for squats.

How to do this workout: Don’t forget to do a small 5 minute warm up, you can do one of our quick Fat-Blasters, or follow our Warm-Up video. Do each exercise 15 repetitions (on both legs) for 3 sets.

Exercises:
Warm-Up
1. Push Ups on Desk
2. Desk Chair Lunge
3. Triceps Dip on Couch/Chair
4. Step up on Stairs
5. Chair/Couch Mountain Climber
6. Right Leg Sit Down Stand Ups
7. Left Leg Sit Down Stand Ups

Watch the videos below for a good demonstration of the exercises!
Warm-Up

Push Ups on Desk 

Desk Chair Lunge 

Triceps Dip on Couch/Chair

Step up on Stairs 

Chair/Couch Mountain Climber

Right & Left Leg Sit Down Stand Ups

You might also enjoy reading these articles:
Get Lean Squat Hold
Learn to Do a Pull Up
10 X 10 Climb and Descend Upper-Body Workout
Fat Burning Power Circuit
Almond Protein Smoothie

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11 Best Stability Ball Moves http://skinnyms.com/11-best-stability-ball-moves/ http://skinnyms.com/11-best-stability-ball-moves/#comments Sun, 23 Nov 2014 14:00:12 +0000 http://skinnyms.com/?p=412138 Challenge yourself with a stability ball!

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By Skinny Ms.

11-Best-Stability-Ball-Moves

Need some fun, fresh exercises? Sometimes it’s nice to take a break from traditional activity and break out new exercise equipment. The stability ball a great way to challenge your balance and use your body weight as resistance! Get a killer bod with these 11 Best Stability Ball Moves!

These stability ball exercises will have your abs, legs, and arms feeling it the next day! They are going to challenge your balance as you try to stabilize yourself on the ball, and if you ever feel unstable during an exercise, or that it is too difficult, then feel free to stop. We don’t want you to hurt yourself, but we do want to challenge you to improve your fitness abilities!

Equipment Needed: Water for hydration, a stability ball, and a safe surface to workout on i.e. a yoga mat.

What to Do: Go through each exercise completing 3 sets of 15 repetitions. This is a great workout to do alone or on a cardio day. Some good cardio workouts to pair this with are 4 Minute Fat Blaster plus Bonus Blaster and Fat Blaster Challenge of the Year

Exercises:

1. Stability Ball Plank
2. Stability Ball Knee Tucks
3. Wall Squats
4. Split Lunges on Stability Ball
5. Inner Thigh Squeezes
6. Hamstring Pull-In on Stability Ball
7. Back Extensions
8. Stability Ball Chest Press
9. Tricep Dips with the Stability Ball
10. Push Ups balancing on Stability Ball
11. Leg Raises

Watch the videos below for a demonstration of each exercise!

Stability Ball Plank

Stability Ball Knee Tucks

Wall Squats

Split Lunges on Stability Ball

Inner Thigh Squeezes

Hamstring Pull-In on Stability Ball

Back Extensions

Stability Ball Chest Press

Tricep Dips with the Stability Ball

Push Ups balancing on Stability Ball

Leg Raises with Stability Ball

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Cheesy Skillet Bean & Veggie Taco http://skinnyms.com/cheesy-skillet-bean-veggie-taco-meal/ http://skinnyms.com/cheesy-skillet-bean-veggie-taco-meal/#comments Sun, 23 Nov 2014 14:00:09 +0000 http://skinnyms.com/?p=411932 One skillet. Easy prep.

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By Skinny Ms.

Cheesy Skillet Bean & Veggie Taco Meal

One skillet means easy preparation and minimal clean-up, which makes this Cheesy Skillet Bean and Veggie Taco Meal a weeknight favorite! It’s loaded with veggies, including zucchini, mushrooms, squash, and pepper, and it gets a big hit of protein from black beans and cheddar cheese. This crowd-pleaser is healthy, satisfying, and comforting. Your friends and family will be delighted to dig in!

One Pot Meal Recipe

Cheesy Skillet Bean & Veggie Taco Meal

Cheesy Skillet Bean & Veggie Taco Meal

Yields: 6 servings | Serving Size: 1-1/2 cups | Calories: 223 | Previous Points: 5 | Points Plus: 6 | Total Fat: 12 g | Saturated Fat: 5 g | Trans Fat: 0 g | Cholesterol: 20 mg | Sodium: 239 mg | Carbohydrates: 20 g | Dietary Fiber: 7 g | Sugars: 5 g | Protein: 12 g |

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1/2 cup diced red or purple onion
  • 4 ounces mixed mushroom slices
  • 1 small zucchini
  • 1 small yellow squash
  • 1/2 red bell pepper, seeded, cored, and diced
  • 1 (15 ounce) can black beans, drained and rinsed
  • 1/2 teaspoon Kosher or sea salt, more or less to taste
  • 1/4 teaspoon black pepper
  • 1 1/2 teaspoons chili powder
  • 1/2 teaspoon cumin
  • 1 teaspoon dried oregano
  • 1/2 teaspoon crushed red pepper
  • 1 cup salsa, no sugar added
  • 1 cup shredded cheddar cheese, reduced-fat
  • 1/2 cup diced tomatoes
  • 2 green onions, sliced

Directions

Slice zucchini and squash in half lengthwise and then into 1/4-in slices. Add oil to a large skillet, turn to medium-heat and and sauté onion, mushrooms, zucchini, squash, and bell pepper until desired tenderness. I prefer to cook the veggies just until tender when pierced with a fork, about 3 to 5 minutes. Add black beans, spices, and salsa. Stir and cook until warm, about 2 minutes.

Sprinkle with cheese, cover and cook just until melted, about 2 minutes. Sprinkle with diced tomatoes and green onions. Remove from heat and serve in individual dishes or add to taco shells or tortillas. For healthy tortillas, try our Homemade Whole Grain Tortillas.

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Clean eating does not have to be difficult; it can be easy, fun, and delicious! For more tasty and healthy recipes, like us on Facebook, and follow us Pinterest.

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