Vindaloo Vegetables

This dish is a great way to liven up vegetable stew! Don’t be thrown off or discouraged by all the ingredients. Most of them are spices and the rest are vegetables. Very easy to whip up and perfect for preparing a meal in advance. Just turn on the crock pot and 6 hours later you have a healthy vegetable stew rich of flavor.

Meals like this are a great way to spice up vegetables. Eating healthy does not have to taste bland or leave you feeling unsatisfied. Learning how to cook and looking forward to the foods you eat, is all part of your journey to a rewarding and appealing healthy lifestyle. You must first find what you enjoy, so don’t be intimated to try and experience new recipes. I could never eat the same things forever as there are way too many options, choices and varieties to healthy eating. Do yourself a favor and explore today. This recipe is was found in the “Fresh from the Vegetarian Slow Cooker” by Robin Robertson. You can find it here on Amazon.

2 Tbsp. olive oil
3 garlic cloves, peeled
1 tsp. ginger powder
1 tsp. light brown sugar
1 tsp. ground coriander
½ tsp. ground cumin
½ tsp. dry mustard
½ tsp. cayenne pepper, or to taste
½ tsp. turmeric
1 Tbsp. white wine vinegar
1 large yellow onion, chopped
2 carrots, thinly sliced
1 green pepper, seeded and diced
2 cups cauliflower florets
2 small zucchini, cut into ¼ inch-thick slices
1 15.5 oz can red kidney beans or any beans of your choice
1 6oz can tomato paste blended with 1 ½ cups hot water
½ cup frozen green peas, thawed

1. In a blender or food processor, combine 1 Tbsp. of the oil, the garlic, ginger, brown sugar, coriander, mustard, cayenne, turmeric and vinegar; process until smooth, and set aside.
2. Heat the remaining 1 Tbsp. oil in a medium-size skillet cover medium-high heat. Add the onion and carrots, cover and cook until softened, about 5 minutes.
3. Transfer the onion and carrot mixture to a 4-quart slow cooker and turn it on low. Add the spice paste and cook, stirring, for 1 minute. Add the pepper, cauliflower, zucchini, and kidney beans. Pour in the tomato paste mixture, season with salt and pepper, cover and cook on low for 6 hours.
4. A few minutes before serving, stir in the peas and allow to heat through for about 10 minutes.
5. Optional, serve over basmati or brown rice. Naan is also a great addition to this dish!

Kim's Healthy Soup For Everybody!

Getting back on stage again didn’t mean it was time for starvation, eating nothing but chicken/fish/protein and plain asparagus or not enjoying the foods I eat! What it means for me is finding foods that are healthy, full of flavor, low in calories and fat, yet high in volume. The higher the volume the more satiated I feel and more energy I have throughout the day. Whether you are competing, trying to loose body fat and even choosing a healthy eating lifestyle, this soup is for you!



Thanks to my husband Kevin for introducing me to what he calls his Longevity Soup. I am lucky to have him share his passion for cooking and his knowledge of healthy eating. One of my daily staples includes this healthy soup. What’s so great about the soup is it is so versatile to what you enjoy eating and even the spices you like most. There are a few basics I will always keep in the ingredient list, but there are others I switch in and out to keep it interesting and appealing. This soup also has unique anti-cancer properties from the onions, mushrooms, and other phytochemicals in the vegetables.

Ladies, I divide this recipe into 6 – 2 cup servings which equals 275 calories and 13g protein. And guys, Kevin divide this into 3 HUGE servings which still only equal 500 calories for each serving. It’s amazing just how much this recipe makes and how satisfied you will feel. The greatest benefit is you will be incorporating so many good foods into your diet along with shedding the fat!

The entire recipe is approx 1650 calories and 72g protein. Most importantly it's simple to make and easy on the budget. All this for under $15!! It is inexpensive to healthy and feel satisfied! I sure know I can't go to McDonald's and spend $2.50 for a meal and feel great too!

Ingredients:
1- 2lb bag of frozen mix vegetables
1- 1lb bag of frozen broccoli or cauliflower or any other vegetable source of your choice
4- 16oz cans of no salt added whole tomatoes
2- Cans of no salt added beans of your choice. I like 1 can kidney and 1 can of garbanzo
2/3c chopped frozen onion
1 ½ c fresh sliced mushrooms
1/3 of a 1lb bag of either frozen spinach or collard greens
(For Kevin's soup he adds in 1 cup of cooked brown rice)

Spices- YOU PICK!!
I love Indian cooking and spices so here is what I use.
1 Tbsp. Organic Worcestershire Sauce
1 Tbsp. Cumin
1 Tbsp. Chili Powder
1 Tsp. Coriander
1 Tsp. Tumeric

Place all ingredients into 8-10 QT pot. Helpful tip if you want your tomatoes diced: Add them in the pot last. The easiest way to dice them is by using a paring knife. After the tomatoes are diced up, add in all your spices. Cover and place on high heat.

You will want to stir every 3-5 minutes to avoid the vegetables from burning until it comes to a boil. After it comes to a boil, bring down to a simmer and cook for another 10-15 minutes. Remember to always keep the pot covered to lock in all the moisture. Once cooked, I leave the soup on the burner as it will continue to keep cooking even after the heat is off. The total cooking/cooling time is approx. 1 hour. Divide into containers, store and enjoy!

Original recipe from Jeff Novick R.D. For more great recipes like this, check out Jeff Novick's Fast Food DVD.

Why I Don't Eat Pizza For Lunch!

Do you ever feel lethargic, out of sorts or even depressed after eating too much of your favorite foods? I sure know I do! Today we had a team lunch appreciation where we celebrated with pizza. Yes it was amazing, tasted so yummy and I couldn't seem to get enough. Within just an hour I began to feel all the symptoms from overeating and for the rest of the day the symptoms only got worse.

If you don't believe by how much of what you eat impacts how you think, how your body functions and your emotions you truly have never experienced a clean eating way of life. Since I have been eating salads every day for lunch over the past 4 years, I know just by eating one bad lunch can really throw off the rest of my day. Here’s how this one bad meal really took what was supposed to be a great ride on my bike and turned it into the ride of “De Sucko”

Today was hot and it doesn’t help that exhaustion is starting to settle in from working non-stop the past few weeks, but add in a bad meal and my training quickly became a disaster.

My goal for the night was to get in a 30mile ride, add in 6 sets of intervals and be able to keep working at pedaling faster with more power. I may be strong in the gym with being able to leg press 360lbs and deadlift 225lbs, but training on a bike is a whole new ball game for me and to be honest I feel very week & vulnerable.

Right off the start the ride turned into a wreck. First I felt about 20lbs heavier the minute I got on. Amazing how much one meal can weigh you down. At the first stop I totally was not thinking, my mind was wandering and sure enough lost my balance and hit the ground hard. Now I just got my bike serviced two days ago and the thought of having to show my face in the Trek shop again sickens me! So less than a mile into the ride I shifted the shifters (if this is even the correct lingo) and the bike seems to be riding ok, but who am I to think so! Not only am I embarrassed to show my face in the shop again, I fell hard right behind 3 real deal cyclist…talk about humiliating! These guys at least were considerate and checked on me, but wow was I embarrassed. See my mind was so foggy from the pizza food coma. How could I fall from something you do all the time on a bike…STOP!

The ride was brutal. I had no motivation, struggled at even getting in 3 intervals and at times my speed felt as fast as speed walking. Between feeling heavier, falling, embarrassment, lack of motivation, fatigue, and now road bun on my knee, I can honestly say the ride just sucked. I understand not all workouts can be your best, but what I do know is I am usually motivated, work to achieve goals and have more energy when I exercise. The point to my very long story is if you are trying to loose weight, achieve goals and work hard, you must first evaluate what you are feeding your body. If this is how it feels to be overweight or obese from the constant overeating, this is no way to live life. Do something for yourself today and eat to live, not live to eat! Your mind, body, emotions and energy levels will give you a high like no other.

I still made the best of my ride and was able to get in 22.80miles, rode for 1hr 21min and kept my avg. moving speed at 17.28mph. This did not reach the goal I set out to achieve today, but at least I did it & still worked hard enough to burn 840 calories. Who knows how my ride may have turned out had I stuck to my normal healthy salad for lunch? I hope you can use my day as proof that what you eat matters and does affect decisions, actions and emotions. Now what will you be eating for lunch tomorrow?

PackIt Cooler Keeping Healthy Food Fresh For Longer

Are you like me where clean eating and packing your food everywhere you go part of your lifestyle? Do you travel for work, school or on the go all day with the kids and are just sick of eating out all the time? Then let me introduce you to the Packit Cooler! The most amazing lunch/cooler bag that has been released on the market. What is so amazing about the Packit is the bag is your ice pack. No more leaky ice packs that only last for 2 hours and taking up space in the cooler, now the ice packs are already built into the bag and last for up to 10 hours. Not to mention airport security friendly. The Packit neatly folds up for storage in the freezer and when you're ready to use just open up and stuff if full of healthy goodness.

I was introduced to this product by my Aunt and my first reaction was WOW now I can take my food everywhere without it going bad so quick and I hate those ice packs. I have spent so much money over the years in search of the right cooler for my lifestyle and this one does it all. After thinking of all the many uses for this cooler it quickly dawned on me this is great for anyone who does not have access to a refrigerator during the day at work or for the kids while at school. We all know how awful the cafeteria food is for our children and us adults in corporate settings. Other great uses would be for of course the fitness fanatic, traveling on flights or long car rides, working long days at conferences, special diets, food allergies, baby bottles, water bottles, hiking, sporting events and to be honest the list is endless!

When I find something worthwhile to keep your clean eating plan part of your lifestyle, then I must share! For a limited time when you go to the website they are offering buy one Packit get one FREE! This is an amazing deal considering I just bought two of them and paid full price. Now you can get 2 for $19.95. Go check it out for yourself and tell me how much you love your new Packit once you get it...I LOVE mine:)

Low Fat Black Bean Brownies

I would like to thank my husband Kevin for this recipe and for sharing them with me. I am sure you will love them too!

In the mood for some brownies but you don't want to sabotage your diet? Try out this low-fat version. It's not exactly health food, but it's lower in calories and fat than its high-calorie cousin. This version has fiber and vegetable protein in it; something that its cousin doesn't. Another great thing - It's super easy to make. Oh, don't worry: you can't taste the black beans at all...I promise!

What you'll need:
1 can (15oz) of low or no-sodium black beans
1 box of low fat brownie mix

Begin by washing the black beans in a colander to remove any added salt. Drain beans and then mash them with a potato masher or blend them in a food processor until the beans become pureed.

Open brownie mix and add to a large mixing bowl. Add the pureed black beans to the brownie mix and add an additional 1/4 cup of water. Mix until well blended. Follow the baking instructions on the brownie box and enjoy!

Lifestyle Change Spotlight

Have you been through ups and downs on the decisions you have made with exercise and nutrition in your lifestyle? Everything from weight loss, weight gain, exercise fads, and diet plans that just don't seem to be realistic. All of these at some point have all been part of this process for you, but now it's time to stop chasing fantasies and start looking to what's real!

I am introducing a "Lifestyle Change" spotlight each month right here on my blog! I will be sharing real stories from those who have persevered from the struggles and challenges they have faced. It can be anything from extreme weight loss, to just the smallest of changes like drinking black coffee instead of the Venti Carmel Macchiato, but they all matter in reaching that goal to living healthier! What's so great about those who have worked hard to strive in improving themselves, is they have actually touched and inspired many others along the way. Little do you know, those who have and continue to maintain a healthy lifestyle are an inspiration to all of us! Be on the look out to read her story coming soon.

Do you have an inspirational story? What have you learned and are now working on daily to reach your personal goal in living healthy? I want to hear from you and so do all my readers. Please email me at: kimcoryfitness@gmail.com. To be qualified you will need to email your story along with a photo and if you have a blog, website, etc. please make sure to include for the post.

I am so excited about this and sharing the stories of others we can all relate to! April's "Lifestyle Change" Spotlight is someone who is amazingly special in so many ways. She has conquered so many challenges while all at the same time being such a huge mentor, motivator and support to so many others. This first spotlight is one that will leave you in tears, energized and compelled to live life with the support of family & friends the healthy way!

Lean & Healthy Green Smoothies

It's that time of year again when we are all thinking soon I want to be beach body ready and it's time to start cleaning up my diet! The trick to staying lean and healthy is about finding ways to have complete meals that are high in volume, nutrients and low in calories. It's not really about a diet "fad" or "trend" that will keep you lean and healthy! This is why I have become a HUGE fan of homemade Green Smoothies. Green Smoothies are an excellent choice for breakfast or a small meal during the day. They are packed with vitamins, health carbohydrates and fiber! Just what your body needs to stay healthy and feel satisfied. Drinking a green smoothie a day is one of the best healthy food habits you can create for yourself. Not to mention inexpensive, quick & easy to make, and something you can even have on the go!

My husband introduced the Green Smoothie to me a few weeks ago and like you, looking at the photo and hearing the word "Green" I was skeptical. I am so glad I set aside my hesitation and gave this drink a try! Now I want one everyday. Don't let the word "Green" or the color scare you from trying something that is so good for you and will get your body ready for swimsuit season!

Our favourite greens to use in green smoothies are spinach, but you can also use romaine lettuce, kale, and Swiss chard.

Our favourite fruits to use in green smoothies are bananas, oranges, strawberries, mango's, but you can also try pears, apples, blueberries, papayas, and pineapples.

What's so great about Green Smoothies is you can mix and match any combination of the vegetables and fruits for a constant variety. Many of us struggle with eating the same foods daily, but with the Green Smoothies there is so much variety in taste and Constancy that it never seems to get boring. Just be mindful not to get too carried away with adding lots of "extras" into your smoothies. The goal is to keep them low in calories and high in nutrition content. By adding in "extras" you can quickly turn this healthy recipe into a diet buster.

Not only are green smoothies really good for your health, they are extremely simple to make. Trust me on this and I promise you will not taste one thing green in this smoothie. If your looking for ways to trim down that waistline, dress size, and for better health benefits this is something worth incorporating into your daily clean eating plan.

Put green vegetables and fruits into a good blender, juicer or smoothie maker and add just enough water approx. 1/4-1/2 cup with 3 ice cubes to allow the blender to bring vegetables and fruits together into a smoothie-like consistency.

So here's what was in my Green Smoothie! Approx. 250 calories
3 cups spinach
1 orange
1 banana
3 strawberries
1/4 mango