Posts Tagged : healthy eating

Eat for Your Heart


Are you eating for your heart, or eating for your taste buds?

Eating a heart healthy diet will help your cholesterol, blood pressure, and help you lose weight.
You may also be surprised when you learn that your taste buds enjoy eating good!

Instead of focusing on what you can’t eat, focus on all of the delicious things that you can eat!

  • Cut back on salt: This will help you control blood pressure and help you enjoy the true taste of your food.
  • Eat more fruits and vegetables: The fiber will keep you feeling fuller longer and plant foods are an incredible way to fight heart disease.
  • Eat a variety of healthy proteins: Select lean meat cuts, fish, poultry and chicken (without the skin), low fat dairy, tofu, nuts, and beans. These will all give you needed protein and keep your heart pumping.
  • Limit saturated fats: Read labels and know how much saturated fat is your salad dressing, fried foods, butter, and other favorite foods.
  • Avoid trans fats: You will find these in many snack foods, popcorn, fast food, sweets/desserts, read and know your nutrition labels.
  • Eat plenty of fish: Fish is an excellent source of nutrients and protein. Salmon and tuna also give you omega 3 fatty acids which can cut your risk of stroke and heart attack.
  • Drink more water and keep your system flushed.

Follow these steps for a happy, healthy, heart!
If you have more suggestions, comment below! We would love to have you share them with our community!


Quick & Delicious Open-faced Grilled Cheese Sandwich with Veggies

Looking for a quick, filling, lunch that will keep you feeling satisfied? Try this Skinny Life approved recipe!

Grilled cheese sandwiches with roasted red peppers, arugula and fried egg recipe

You don’t often think about fried eggs when you think grilled cheese sandwiches, but this recipe will change that. The egg adds heartiness, flavor and fun to a classic sandwich. Swiss cheese pairs nicely with the other ingredients, but you can use your favorite.

Serves 4

Prep time: 5 minutes | Cook time: 15 minutes | Total time: 20 minutes


  • 2 tablespoons butter
  • 4 slices rustic-style bread, cut about 2 inches thick
  • 8 slices Swiss cheese
  • 1/2 cup roasted red peppers, cut into strips
  • 1-1/2 cups arugula leaves
  • 2 tablespoons olive oil, divided
  • 4 pasteurized eggs
  • Salt and ground black pepper, to season


  1. Butter 1 side of each slice of bread. The buttered side will be placed on the griddle or pan.
  2. Add 2 slices of Swiss cheese to each slice of bread, followed by the roasted red peppers, then the arugula leaves.
  3. Heat a griddle or large skillet over medium heat. When the griddle or skillet is hot, carefully place the bread onto the surface to cook for about 4 minutes or until the cheese is melting and the bottom of the bread is lightly golden.
  4. As the grilled cheese cooks, to a large skillet over medium-low heat, add 1/2 the oil. When the oil is hot, carefully crack 2 eggs into the pan (keep the yolks intact), and try to keep them from touching. Cook for several minutes, until the whites and yolks of the eggs are firm.
  5. Use a spatula to remove the eggs from the pan, and transfer them to a warm dish. Repeat with the remaining oil and eggs.
  6. Transfer the grilled cheese sandwiches to plates, and top each with a fried egg. Season with salt and ground black pepper, and serve warm.

grilled cheese

Photo & Recipe: She Knows

Healthy Eating — Loaded Spaghetti

Looking for a quick, easy, recipe to help you along in your weight loss efforts?

We found this Loaded Spaghetti recipe and had to share it!

1 cup sliced bell pepper
1/2 cup sliced red onion
1 tsp olive oil
1 cup cooked whole-wheat spaghetti
2/3 cup cooked edamame

Sauté peppers and onions in oil until onions are translucent. Toss with pasta and edamame.

Total:420 calories

Soybeans are brimming with hunger-satiating protein and fiber, making them a great pasta topper.

Let us know what you think of this Skinny Life approved recipe!

Healthy Recipe


Original Recipe and Photo found on Women’s Health

Delicious, Healthy, Smoothie Recipe!
At Skinny Life we always look for creative interesting ways to get super whole-food nutrition.  Smoothies are a great way to whip up some of those super foods and get a delicious swirl of health in one glass.Here is one we hope you will try:

Orange Dream Creamsicle

Need to cool down after a tough workout or a hot day at the beach? Lap up this low-cal, citrus-infused drink.


1 navel orange, peeled
¼ c fat-free half-and-half or fat-free yogurt
2 Tbsp frozen orange juice concentrate
¼ tsp vanilla extract
4 ice cubes

COMBINE the orange, half-and-half or yogurt, orange juice concentrate, vanilla, and ice cubes. Process until smooth.

When you make your smoothies, try experimenting with different super food ingredients. A lot of times you find that you can disguise some of the veggies and greens that certain people (like kids) may not eagerly eat.   The important thing is to make sure you’re using whole foods to get whole nutrition for your beautiful body!



Smoothies Under 250 Calories

Love a morning smoothie and watching your calories? We found the following delicious smoothie recipes all for under 250 calories!
Get out your blender and add some fun, delicious, healthy, smoothies to your morning routine, and live the Skinny Life!


Twice Baked Spaghetti Squash

Love squash? We found this delicious recipe for Twice Baked Spaghetti Squash that you will love!
This Twice Baked Spaghetti Squash will have you feeling satisfied and guilt free! If you love red meat sauce and cheese, this will definitely please your palate.

Yield: Serves 4

This Twice Baked Spaghetti Squash has a rich, homemade turkey sauce all smothered with melted mozzarella cheese! Healthy, hearty and easy!


  • 2 medium spaghetti squash
  • ¾ pound mild turkey sausage
  • 2 cups pasta sauce (I prefer this homemade thicker recipe)
  • 8 oz fresh mozzarella cheese, grated [this makes a HUGE difference in overall flavor, but you can also use the pre-grated type in a pinch]
  • Freshly cracked pepper
  • Kosher salt
  • Freshly ground nutmeg


  1. Preheat oven to 425°. Line a rimmed baking sheet with parchment paper (this will save your baking sheets and also you a lot of cleanup!)
  2. Halve your spaghetti squash, scoop out the insides, and place them face up on your baking sheet; drizzle with olive oil and coarse kosher salt. Flip them over and drizzle with more olive oil and salt. Be sure to set aside the insides of the squash to roast the seeds!
  3. Bake in your preheated oven until the skin easily gives when you poke it with a fork. It will feel soft and will indent. This baking time will vary drastically by the size of your squash; 30-60 minutes.
  4. While the squash bakes prepare your filling. Brown some mild, turkey sausage and combine with pasta sauce. Heat gently in a medium saucepan.
  5. Grip the squash with tongs and scrape out the insides with fork into a medium bowl.
  6. Repeat with all remaining squash halves.
  7. Season generously with olive oil, kosher salt, fresh ground pepper and fresh ground nutmeg (leave this out if you only have the pre-ground type…it’s just not the same). I like to season the squash in batches; fluffing with a fork to toss and coat.
  8. Fill the empty squash skins or ovenproof dish with the spaghetti squash; top with ¼ of the turkey sausage pasta sauce; and then sprinkle grated mozzarella over the top.
  9. Broil until cheese melts and browns. Serve immediately.


The squash boat imparts no additional flavor, so feel free to make them in individual ramekins or one larger baking dish. Just make sure which ever you choose is broiler safe!

squash recipe

Photo & Recipe Credit: Lindsey Farr

Autumn The Skinny Life Way!

Autumn is here and that means healthy, delicious, quick meals, that warm us from the inside out.

If you have a recipe you would love to share with The Skinny Life, please share it with us!

The Skinny Life is dedicated to your health and well being. We want you to eat in a way that doesn’t feel like you are dieting – because you aren’t – you are making a lifetime commitment to love and take care of yourself. Permanent weight loss requires a permanent shift in our thinking and eating habits

Besides their clear health benefits, vegetable soups are the perfect canvas for what’s in season. This time of year, there’s nothing better than hearty, warming soups loaded up with a variety of gorgeous fall vegetables. The foundation of onion and carrots is enhanced with chunks of butternut squash and ribbons of kale in a broth infused with herbs and spices. In two words: satisfaction guaranteed.

Check out this delicious recipe that The Skinny Life found and give it a try!

Autumn Vegetable Soup

  • 2 Tbs. olive oil
  • 3 medium carrots, cut into medium dice
  • 1 large yellow onion, cut into medium dice
  • 2 medium cloves garlic, minced
  • 2 cups 1/2-inch-cubed peeled butternut squash (about half a 2-lb. squash)
  • 1/4 tsp. ground allspice
  • Pinch cayenne pepper; more to taste
  • Kosher salt
  • 1 quart lower-salt chicken broth
  • 1 14.5-oz. can no-salt-added diced tomatoes
  • 4 sprigs fresh thyme
  • 2 cups lightly packed, coarsely chopped kale
  • 1 cup lower-salt canned chickpeas

Heat the oil in a large soup pot over medium-high heat. Add the carrots and onion and cook, stirring occasionally, until they begin to soften, about 6 minutes. Add the garlic and cook for 1 minute more. Add the squash, allspice, cayenne, and 1 tsp. salt and stir to combine. Add the broth, tomatoes with their juice, and thyme. Bring to a boil, reduce the heat to medium, cover, and simmer for 10 minutes. Add the kale and the chickpeas and cook uncovered until the squash is tender and the kale has wilted, about 10 minutes more. Discard the thyme springs before serving. Season to taste with more salt and cayenne.

You can refrigerate this soup for 3 days or freeze for 2 months.

nutrition information (per serving):
Calories (kcal): 120; Fat (g): fat g 4.5; Fat Calories (kcal): 40; Saturated Fat (g): sat fat g 0.5; Protein (g): protein g 5; Monounsaturated Fat (g): 3; Carbohydrates (g): carbs g 16; Polyunsaturated Fat (g): 1; Sodium (mg): sodium mg 250; Cholesterol (mg): cholesterol mg 0; Fiber (g): fiber g 3;


Photo: Scott Phillips
Recipe: by Ellie Krieger from Fine Cooking