Pico de Gallo

Did you know that Pico de Gallo literally means "Rooster's Beak?"  There are many theories as to why it is named this from the way it used to be eaten with the thumb and the forefinger, as a rooster would peck to the colors being similar to the colors of a rooster, but nobody seems to know the certain origins of the salsa's name (Source).  In Mexico, it is also called "Salsa Fresca" and "Salsa Mexicana."

I have the privilege of living next to what we call "farms," but are really large fields with stands to sale what they grow.  This summer, my favorite thing to buy there is tomatoes, chiles, onions, and cilantro.  I then make pico de gallo out of it and put it on anything from eggs to salad to tacos.  This recipe is so easy to make you may never buy salsa again!

Pico de Gallo

1 1/2 cups cherry or grape tomatoes, chopped
1 sweet onion, chopped
2-3 chilies (I use Anaheim chilies for a mild salsa, for medium use Serrano), chopped
1 bunch of cilantro, chopped
1 lime, juiced

Combine all ingredients.

Enjoy.

(Yes.  It's THAT easy!)

Pico de gallo goes great on a zucchini boat! 

Smoothie FAQ's & Recipe Round-up

For your convenience, this post contains affiliate links.

June 11, 2012 was a good day.  This was the day that after months (possibly years) of considering it, we went to Costco and bought a Vitamix.  We had gone through two other blenders and we needed something reliable to blend our smoothies.

Over three years later, we are still making a least one smoothie a day, if not two!  They make a wonderful, cold, easy dinner on hot summer evenings!  Read on for answers to my most frequently asked questions regarding smoothies and some pretty yummy smoothie recipes!

My husband has had great results with having a smoothie daily!

Smoothie FAQ's

Why Smoothies?

When we decided to drink smoothies, we were prompted by watching the documentary, Fat, Sick, and Nearly Dead.  In this documentary, a man lived for a whole year on juice.  We were inspired by his health improvement by including more fruits and veggies in his diet, but we didn't want to juice.  We wanted the fiber so we could have a meal replacement.

The smoothie is the solution to this.  Of course, juice is more nutrient dense, but lacks the ability to keep you full.  Also, we add protein to our smoothies.  So, in the end, the smoothies we consume have fruits, veggies, and protein.  They are a very healthy meal replacement.

Also, kids love them!  They are a great way to fill your kids with fruits and veggies they may not otherwise eat!

Why a Vitamix?  

As I stated, we went through two blenders that didn't survive our daily smoothie making.  Kitchen Aid was one brand and Cuisinart was the other.  We had already decided that we wanted to drink a smoothie on a daily basis, so investing in a good blender was a necessity.  We read reviews and also had relatives who used a Vitamix.  We were able to sample the use of a Vitamix while on vacation as well.  There was no question that it was a wonderful product.

There is also a 7 year warranty, which we have used, and is excellent!  We have a family member that has a vintage Vitamix that is still going strong!  You can also use your Vitamix to make ice cream, but butters, dressings, dips, flours, and soups!

What if I can't afford one?

Save up.  We did just that.  That is why it took us so long to buy one!  But, it is WELL worth it!  You can also buy certified refurbished ones on Amazon (Click here for link).

Why do I need to include a vegetable?

It is easy to get quite a bit of servings of fruit in a smoothie.  Adding a vegetable evens things out and adds even more nutrition.

What vegetables do you recommend adding to smoothies?

Spinach and carrots are two wonderful options.  Spinach isn't as bitter as kale can be, and it is very nutritious.  You can add any citrus fruit, with a bit of the rind included to take away any bitterness.  I also recommend carrots!  Carrots are naturally sweet.  The kids enjoy the color the carrots add!

What protein do you use?

We use Jarrow Whey for our unflavored protein powder (Click here for link).  We use this if we want to make a fruity flavored smoothie and we want to just be able to taste the fruit, not any other added flavor.

We also use Designer Whey's chocolate protein powder for our chocolate spinach smoothie (Click here for link.)  We vary the flavors of that smoothie by adding coconut milk and/or peanut butter.

Will I notice a difference?

ABSOLUTELY!  You will see improvement in your digestion (the FIBER), and, as you can see in the photos of my husband pictured above, eating a balanced diet (clean foods, limit processed foods, and a lot of produce), and adding a smoothie a day to your diet, may result in weight loss, and if you add protein, aid in building muscle.  My husband has lost weight and improved his cholesterol!

What about traveling?

This sounds crazy, but the Vitamix is wonderful to travel with.  Our Vitamix machine has traveled thousands of miles with us.  If your hotel doesn't have a healthy breakfast, no problem!  Staying with a relative?  No worries!  Just plug your Vitamix in, add the ingredients that you can bring or buy, and you are good to go!  Having regular smoothies while traveling definitely helps prevent tummy troubles that can come as an effect of traveling.

Packing protein and smoothie supplies for travel makes healthy eating easy while traveling!

What are some good Smoothie Recipes?

I am so glad you asked!

Our favorite recipe is simple!

Chocolate Spinach Smoothie

2 cups of coconut milk (no sugar added), 1 very ripe banana, 2 scoops of chocolate Designer Whey protein, 1 1/2 tbsp peanut butter*, 1 1/2 cups frozen spinach.  Blend well and enjoy! (Serves 2!)

*You can vary the recipe by omitting the peanut butter and adding mint leaves!

Here are some other recipes you may enjoy:

Coconut Lime Smoothie

PB&J Smoothie

Little Bit of Everything Smoothie

Green Pina Colada Smoothie

Pine-Berry-Orange-Kale Smoothie

Orange Pineapple Smoothie

For more yummy smoothie recipes, please follow me on Instagram and Facebook! 

20 Scrumptious Snacks

(For your convenience, this post contains affiliate links.)

Sometimes you just need a snack.  When trying to meet your nutritional needs and goals, it's important to keep snacks healthy and full of protein.  Here are TWENTY of my favorite easy snack ideas and recipes!  This is a cheat sheet from two years of my Instagram and blog tried and true snacks and recipes!  Enjoy!

1.  Honey Roasted Chickpeas with pear wedges.

2.  Cheese Stick wrapped in ham or turkey and paired with apple wedges.

3.  Cheesecake Stuffed Strawberries (recipe below).

4.  Cherry tomatoes and cucumber slices with homemade Tzatziki.

5.  Raisin Bread (Ezekiel) toasted and spread with Dark Chocolate Peanut Butter, sprinked with unsweetened coconut on top.  Strawberries on the side.

6.  Caprese Salad (Layer tomato slices, basil leaves, and fresh mozzarella.  Drizzle with olive oil and balsamic vinegar.

7.  Cucumber slices (or spiraled) and cottage cheese, sprinkled with fresh dill.

8.  Chocolate Peanut Butter Oats.  1/4 c quick oats, 1/2 scoop Chocolate Whey Protein, 1 Tsp Peanut Butter, and to top: peanut butter Puffins cereal, semi-sweet chocolate chips, and unsweetened coconut flakes.

9.  1/2 a banana drizzled with peanut butter and topped with unsweetened coconut and a few semi-sweet chocolate chips.

10.  Get your afternoon chocolate fix on a hot afternoon with a Chocolate Mint Smoothie. Recipe: Blend 10 oz unsweetened vanilla almond milk, 12 mint leaves, 1 1/2 very ripe bananas, 2 scoops chocolate whey protein, 2 Tbsp chia seed, and 3 cups frozen spinach until smooth. Serves 2.

11.  Parmesan Herb Roasted Chickpeas with tomato slices.

12.  Questbars.  They are so yummy and pretty clean ingredients!  Low in sugar! Try this:

Brownie Quest Bar + coconut Greek yogurt + dark chocolate + toasted almond slivers.

13.  Pumpkin Mug Cake.  This recipe is quick, filling, and healthy!

14.  A handful of pistachios with an apple.

15. 1-2 tablespoons of peanut butter with celery sticks sprinkled with raisins or chocolate chips ("ants on a log").

16.  Cumbers, tomatoes, and chives, chopped and tossed with feta and dill.

17.  Cottage cheese paired with pineapples or kiwi, or any fruit you'd like!

18.  1-2 tablespoons of peanut butter with apple wedges.

19.  Almond Joy Greek Yogurt. Mix 1/2 cup Greek Yogurt and 1/2 scoop/serving chocolate protein powder until smooth. Top with 2 tsp unsweetened shredded coconut, 1/2 Tbsp dark chocolate chips, and a few slivered almonds.

20.  "Protein Poppers" paired with a fruit or a veggie.

Cheesecake Stuffed Strawberries

From @mindovermunch

INGREDIENTS
1/2 cup cream cheese or neufchatel cheese
1 tsp vanilla
1/2 cup greek yogurt
2 tsp stevia (more or less to taste)
1 graham cracker sheet crushed (optional for topping)
Strawberries, tops removed and inside cut out (I also cut off the tips so they would stand flat!) 

PROCEDURE
🍓Combine cream cheese, vanilla, greek yogurt and stevia in food processor/blender until well combined.
🍓Chill mixture for 1 hour.
🍓Pipe into strawberries (about 1tsp each, depending on size)
🍓Sprinkle graham cracker crust on top.

NUTRITION
Filling will fill around 30 strawberries, each one is around 10 calories!

9 AmaZING Zucchini Recipes

Have you been blessed with a copious amount of zucchini---a plethora of that delicious Italian Squash?  Perhaps you didn't spot that eight pound monstrosity growing in your garden until it was too late.  Maybe your neighbors keep sharing their plentiful harvest with you.  No worries!  I've got my favorite, tried and true zucchini recipes right here!

A majority of these recipes are gluten free.  The recipes that had all-purpose flour, I usually substitute a combination of coconut flour, oat flour, and whole-wheat flour.  For sugar, I usually substitute 1/2 Stevia in the Raw and 1/2 raw honey.

A medium zucchini contains only 33 calories, 2.4 grams of protein, and 6 grams of carbs.  It also contains a good amount of vitamin C.   Zucchini also boasts amounts of Lutein and Zeaxanthin, phytonutrients in the carotene family (good for your eyes!).  It also is high in Maganese, a mineral essential to heal wounds and needed in the development of new tissues.  (Source: Livestrong.com)  Zucchini is a great substitute for pasta or bread on a low-carb day.

Without further ado, here are some delicious recipes containing that common, but valuable Italian Squash:


Banana Peanut Butter Chocolate Chip Muffins by Craving Chronicles and Table for Two


Avocado Pesto Zoodles by Witness my Fitness


Zucchini Fritter with Tzatziki by Alexandra Cooks


Chocolate Zucchini Muffins by Laurie Jesch-Kulseth @ Relishing It


Zucchini Brownies by MamaChanty @ Mamma Eats Clean


Zucchini Lasagna by Jo and Sue


Coconut Flour Zucchini Bread by Kayla @ Radiant Life

Zucchini Tots by Curious Country Cook


Grilled Zucchini Pizza by Kalyn's Kitchen


And, because I love zucchini so much, here is a bonus recipe:

EPIC Bacon and Egg Zucchini Boat

by Witness my Fitness

If you are wondering how to make an epic bacon and egg zucchini boats, here's how! 

Step 1: Grill or broil your zucchini half. 

Step 2: Top with egg. 

Step 3: Add bacon. 

Step 4: Add cheese. 

Step 5:  Top with fresh pico de gallo, avocado, and Greek yogurt.  Devour. 

Pretty Powerful Protein Products

(For your convenience, this post contains affiliate links.)

(I love alliteration.  Can you tell?)

In the last few days, I've had a few readers and friends ask me what protein products I use.  I thought it would be helpful if I posted what I use here so I could include links to the products. This is not an advertisement, but just simply sharing with everyone what products you will find in my pantry.  So, here it goes!

Protein Powder

I love Designer Whey protein powder.  Any of their chocolate flavors will suit me just fine.  However, I have a friend who is allergic to chocolate (!!!), so I have to say, their French Vanilla flavor is pretty good as well.  This protein powder is what I use for my quick protein smoothies with just frozen spinach and coconut milk.  It tastes amazing with just those two ingredients!  If I'm feeling in need of carbs, I add 1/2 a banana!  This protein is sweetened with Stevia and has all natural ingredients.  And, at about $0.70 a serving it's a cheap source of good protein!  (Protein: 18g, Carbs: 6g, Sugar: 2g, Fiber 3g, Calories: 100)

For fruity smoothies, I prefer the unflavored Jarrow Whey protein powder.  I like using unflavored protein when I have fruity smoothies so I can taste the fruit and not the flavor of the protein powder.  You can view some of my fruit smoothie recipes here. (Protein:18g, Carbs: 2g, Sugar: 1g, Fiber: 0g, Calories: 94)

Protein Bars

Questbars are my favorite.  They aren't so frugal, running at least $2 a bar, but they are SO good!  If I am going to a party or gathering that I know will have a yummy dessert, I bring one of these and my hubby and I split it to treat ourselves while everyone eats dessert.  I can pass on dessert for one of these.  Yes.  They are that good!  My favorite flavors are Chocolate Chip Cookie Dough, Cookies and Cream, White Chocolate Raspberry, and  S'mores.  They have 20 grams of protein and between 1-4 grams of sugar and natural ingredients!  They are also gluten free.  That makes this hypoglycemic girl pretty happy!

Pure Protein Bars are a great option and good for your wallet.  These are cheaper, so they are more doable on a budget.  Costco, Target, and Amazon carry these. Our local grocery stores carry them as well.  You can find them for a little over $1 a bar if purchased in bulk. The have 20 grams of protein and 2 grams of sugar.  My favorite flavors so far are the Chocolate Caramel Peanut and the Chocolate Brownie.

Other Protein Products

The Complete Cookie is in a whole other ball park.  I first bought this protein packed cookie for our vacation, which we traveled 3,500 miles by car.  That called for some satisfying snacks!  In comes The Complete Cookie.  My hubby and I shared this cookie, but were still able to only eat 1/2 a serving!  It was delicious and rich...just what a chocolate cookie should be!  They run between $1.50 to just over $2 each, but have two (or if you are like me, 4) servings in each cookie.  Each serving has about 15 grams of protein and 5 grams of fiber.  A very satisfying snack, indeed!  My favorite flavors are Chocolate Chip, White Chocolate Macadamia, and Snickerdoodle.  


I have always been a fan of Kodiak Cakes.  And then they outdid themselves! They came out with a protein-packed version of their flapjack mix, Power Cakes! You can still have your light, fluffy pancakes, and get protein with that too! These delicious, all natural flapjacks have 14grams of protein per serving, 5g of fiber, and 3 grams of sugar.   The carbs are a good 30 grams, which is great for breakfast.  I usually pair these with eggs and fruit and have an awesome, protein-packed breakfast! Now, the tricky thing about Kodiak Cakes is that they are manufactured in Southern California, but you can't find them in bulk here!  For some reason, Costcos in California haven't yet clued into the fact that this product is AWESOME!!!  So, every year, when we vacation in Utah (where the company's headquarters are) or in Washington, we stock up for an entire year.   You can, however, find this product on Amazon (linked above) for at least double the price of Costco.  You can also find smaller boxes at about the same price per ounce as Amazon at Target and Albertsons.

Favorite Fit Gadget: Paderno Spiralizer

Top Left:  Zoodles sautéed with spinach, onions, olive oil, and herbs.  Top Right:  Spiraled cucumbers for a fun, quick snack.  Bottom Left: Baked curly fries.  Bottom Right:  Zoodles with fresh basil, sweet bell peppers, and onions, served with sausage.

One the the most common questions I get from Instagram followers, friends, and church family is "How do you make Zoodles?"  The answer is simple.  I use my Paderno Spiralizer!  This product, by far, is one of my favorites to use in my kitchen.  

The best thing about Paderno Spiralizer is the price.  On Amazon, it runs on average $35.  For this price, you get a spiralizer that has suction cups to stick to the countertop when in use, three different connections with very sharp blades, and the crank-like base---everything you need to make curly deliciousness!  (Except the fruits or veggies!)  

The spiralizer is so easy, fun, and safe to use, my kids run to the kitchen and fight over  ask very politely to turn the crank.  You can make a spiral out of a variety of fruits and vegetables, from zucchini to yellow squash, to cucumbers, carrots, and apples, and, of course, potatoes!  We use this tool a few times a week, and, I have to admit, it has prompted me to eat more vegetables.  I no longer eat spaghetti noodles because I prefer "Zoodles" over pasta!  

My son made a "vegetable salad" with spiraled carrots!

If you'd like to purchase the Paderno Spiralizer and see for yourself how deliciously wonderful it is, please click on the link below!

Paderno Spiralizer

For a website FULL of swirly, twirly goodness, ideas and recipes, please visit this wonderful resource at Twirly Bites!

Coconut Chocolate Chip Oat Muffins

These are soooo yummy hot out of the oven.  This has now become my favorite muffin recipe!

Coconut Chocolate Chip Oat Muffins

1 cup whole wheat pastry flour
2/3 cup oat flour (ground up rolled oats)
1/3 cup rolled oats
1/2 tsp baking soda
1 tsp baking powder
1/2 tsp salt
1 large egg
1/2 cup honey
3/4 cup coconut Greek Yogurt (I used Chobani)
   ----or----
    1 tsp coconut extract + 3/4 cup plain Greek yogurt
1 tsp vanilla extract
1/3 cup coconut milk
1 cup semi sweet or dark chocolate chips
1/2 cup shredded coconut (for topping)
Coconut oil cooking spray

1.  Preheat oven to 425*F.   Spray muffin pan with coconut oil spray (I used a mini silicone muffin pan).
2.  In large bowl, mix flours, oats, baking soda, baking powder, and salt.
3.  In bowl of mixer, mix egg with honey.  Add yogurt and beat until combined.  Add vanilla and combine.
4.  Add flour mixture and coconut milk to sugar mixture, alternating between the two until combined.
5.  Gently fold in chocolate chips.
6. Add mixture to muffin tin, almost filling each cup.
7. Sprinkle with coconut.
8.  For mini-muffins, bake for 14 minutes or until lightly browned.  For regular muffins, bake 16-20 minutes.

Enjoy!!! I know I did!



 

Coconut Cashew Butter

I am sharing this recipe with you the day after I tried it.  This rarely happens, as I usually don't get around to posting the recipe until enough people ask for it or I have some extra time.  Extra time?  Ha!  What is that?  However, this recipe was so very delicious, I had to share right away!  I recommend serving warm and fresh on a piece of toast.  I tried mine on Ezekiel raisin toast.  What a treat!  Enjoy, friends!

(adapted from The Suburban Soapbox and Vitamix Whole Foods Cookbook)

Coconut Cashew Butter

2 cups raw cashews
1 1/2 cups unsweetened coconut flakes/chips

Directions:

1.  Preheat oven to 325*F.
2.  Place parchment paper on baking sheet and cover with a thin layer of coconut and cashews.
3.  Place in oven and bake for 15-20 minutes until light to golden brown.
4.  Let cool completely.
5.  Put in Vitamix or other high-powered blender.
6.  (On Vitamix)  Select Variable 1, then turn on machine and quickly increase speed to Variable 10, then to High, using tamper to press ingredients down towards blade.
7. Blend for 1 minute until you hear a high-pitched chugging sound.  Butter will flow freely through blades and resemble peanut butter texture.  Stop machine.
8.  Store in an airtight container for up to three weeks in fridge.

For mason jars to store the butter in (affiliate link): 

Pumpkin Chocolate Chip Mug Cake

I experimented in the kitchen the other day, trying to create a healthier version of this recipe.  I am so very pleased with the yumminess I created via the microwave!  Without further ado, here is the recipe:

Pumpkin Chocolate Chip

Cake:
1 Egg
7 Tbsp Oatmeal Flour (Ground Oatmeal)
1/4 c Pumpkin Puree
1 Tbsp Maple Syrup
2 Tbsp Unsweetened Vanilla Almond Milk
1 Tbsp Semi-sweet Chocolate Chips
1 tsp Stevia in the Raw
1/4 tsp Pumpkin Pie Spice
1/8 tsp Salt
1/4 tsp Baking Powder

Spray oversized mug with cooking oil spray (I used coconut).  In mug, mix all ingredients except chocolate chips until blended well.  Add chocolate chips and stir. Cook in microwave on high for 1:15.  Check for doneness and cook for 15 second intervals until make "springs" back when you press on it with your finger.  Turn mug upside down onto plate and gently tap the mug until cake comes out.

"Frosting"
1/4 c Plain Greek Yogurt (Fage works great!)
2 tsp Unsweetened Vanilla Almond Milk
1/2 tsp Vanilla Extract
1/2 tsp Stevia in the Raw

Whisk all ingredients together until smooth.  Pour on top of hot mug cake and sprinkle with a little more pumpkin pie spice or cinnamon.  Share with someone special or enjoy all to yourself!  I shared it with my daughter! :)

Pinterest Fitness Day 18: Health Benefits of Cherries

I went to the local farm the other day to buy produce and I discovered the cherries are ripe!  Yum!!!  This morning, I found a heart shaped cherry and it reminded me that these red beauties are full of antioxidants.  They also can help you get to sleep.  I found a nice summary of the health benefits from Oasis Advanced Wellness on Pinterest. Enjoy!

How to Lose Weight: Eat Your Veggies!

I know, I know.  That probably isn't what you want to hear.  I probably sound like the mother of a five-year-old.  I am.  Never-the-less, my kids eat their veggies, and we all want our kids to eat their veggies, so why not eat them ourselves?

My son's favorite snack is veggies!  They cab be a tasty treat anytime of the day! 

Do you find at times that you feed your kids better than you feed yourself?  Kids really do follow by example, and if they see you eating that nice plate of raw, fresh broccoli, carrots, and snap peas (a favorite combo in our household), they may just want to taste of that goodness.

Learn from the bunnies!  I recently visited a bunch of bunnies who preferred veggies over biscuits!    True story.  Someone had tossed a bunch of biscuits in their cage and they were untouched.  However, there were scraps of eaten vegetables everywhere.  This bunny was munching on some sweet romaine!

"But what if I don't like vegetables?" you may ask.  Start to.  Some vegetables may be an acquired taste, but I encourage you to try to eat your veggies, and even raw if possible.  Buy your veggies from local growers, which are more likely to be pesticide-free.  Our local grower even showed us how he keeps those pesky bugs away without pesticide when we inquired about it.  He showed us rows of onions surrounding each row of produce growing.  Soap-water works great too.  Either way, its a win-win.  You support local growers, and you get pesticide-free produce for cheap.  When you purchase that broccoli that was just picked that morning, bring it home, cut it up, and eat it, you may be surprised to find how sweet it is!  Fresh picked produce is leagues above the early-picked grocery store produce any day!

Our local grower's strawberry fields are surrounded
by onions, garlic, and other veggies and herbs
 to ward off insects naturally.

You can't find these beauties in a typical
grocery store!

Find ways to include more vegetables in your diet, even if that means cooking them.  Include vegetables in stir-fry, make your own lettuce wraps (recipe here), or stuffed bell-peppers (recipe here).  Use a nice big romaine leaf to wrap your burger instead of a bun.  Add spinach, onions, and bell peppers to your eggs.  There are plenty of ways to include veggies in every meal!

Experience salads again.  I'm not talking about the iceberg lettuce sprinkled with red cabbage and shredded carrots kind of salad.  I'm talking about making salads into masterpieces that you eat.  If you like fruit, add a few berries to your salad.  Berries go really well with spinach, broccoli, walnuts, and feta.  Of course, when adding ingredients to your "masterpiece," please do measure!  And do not use salad dressings with preservatives, high-fructose corn syrup, or a lot of fat and calories.  Look in the refrigerated produce section in your grocery store for salad dressing.  You can find the healthy, tasty stuff there!

So, what do you do if you try that freshly-picked pesticide free broccoli yumminess and you still don't like it?  You can drink your veggies.  I recommend doing this via a smoothie because, unlike most juicing, you get all the fiber.  I have a few good recipes for smoothies on my blog.  You can find them HERE.  They all include a serving of vegetables and taste delicious!  My husband and I and two of my children drink a veggie-fruit smoothie every morning.  My son who doesn't care for the smoothies (because he has refused to try them) eats vegetables ALL THE TIME, so I'm not worried about him.

This is the celery-pineapple-spinach smoothie I made this morning.  YUM!  Recipe to come!

Why does eating your vegetables help you loose weight?  

Last year, my oldest son kept asking for his Easter candy.  All day long.  I decided it was a good opportunity to give him an example of calorie dense food. 1 cup of broccoli- 25 calories, 3 g fiber, 2 g protein, 60% dv (daily value) of Vitamin C, 10% Vitamin A, 2% iron and 2% calcium. 1 Trader Joe's Easter gummy- 28 calories, 0g fiber, protein, and everything else.  Wow!  What an amazing difference.  Now, which of those 25-ish calories will fill you up more and provide you with more nutrition?  The answer is pretty obvious.  This is the main reason why vegetables help you loose weight.  Also, when you replace unnecessary carbs with veggies, i.e. romaine lettuce leaf instead of a hamburger bun, you save calories.

One last thing.  When eating a meal, your plate shouldn't be filled mostly with proteins and carbs.  The biggest portion on your plate should be vegetables.  

The diagram above is a great example of how our plates should look.  Notice that the biggest portion on the plate is vegetables.  This a good picture to remember each time we assemble our plates!

Pile the veggies on!!!