Holiday Avocado Salad!

Here are some facts about the yummy avocado:

1. Many people in Spanish countries start off a meal with a avocado salad instead of salad greens. 
2. The avocado tree (AKA Persea americana tree) is native to Mexico. 
3. The Spanish word for avocado is aguacate. 
4. Avocados are technically fruit, and more specifically, they are considered a one-seeded berry. 
5. Avocados are packed with protein! In fact, one avocado contains four grams of protein, among the highest amount coming from a fruit. 
6. Making cookies? Avocados' creamy texture and healthy fats make it an easy substitute for butter! In the rights proportions of course, take out some of the butter and sub in avocado to make healthier chocolate chip cookies and other delectable treat!

My Puerto Rican family makes a mean avocado salad around the holidays! Below you'll find the delicious recipe! Try it out at your next holiday dinner!

Ensalada de Aguacate

Serves 3 (136 calories per serving)

Preparation Time: 15 minutes

Fierce Ingredients:

-1 Florida avocado cubed
-1/4 small red onion thinly sliced
-1 tablespoon of extra-virgin olive oil
-1 tablespoon of red wine vinegar
-Salt and ground pepper to taste.

Fierce Instructions:
1. Place cubed avocado in serving bowl.
2. Toss in thinly cut red onion.
3. Drizzle extra-virgin olive oil and red wine vinegar on top. Add salt and pepper as desired.
4. Carefully toss the salad, making sure you do not smash the avocado.
5. Serve cold.

More holiday recipes to come! Keep your eyes peeled!

Love,

Kelsey

~~~

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Peanut Butter and Banana Snack Idea!

Don't grab the cookie! Put it down! Grab a protein-packed, sweet banana instead. Here's how it's done: 

The Fierce Instructions

1. Simply slice a whole banana as shown. 
2. Next, sandwich a little peanut butter in between each slice. (Use 1 tbs. in total.) 
3. Piece the banana back together. 
4. Get a fork. 
5. Eat. 

Another fierce alternative to satisfy your sweet tooth, and it's only 164 calories! Try it for dessert or a snack, but try it today!

~~~

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Healthier Pie!

Thanksgiving is tomorrow! And, that means... PIE!!! I cannot tell you how much fun it is to whip up a pie! It's simple, sweet, and very impressive! But, pie can also be very calorie heavy. Can be. But, you, fierceness, know better. So, you will follow the below tips as you practice your pie making/tasting skills.

1. Eliminate the top crust. Or you can limit the carbs by making a lattice design. Either way, you are going to save on the calories! Also, please try and make the crust by hand. The pre-made frozen pie crusts can contain unwanted ingredients. Stick with just a few ingredients- flour, sugar, fat source, and water. Yeah, making a pie completely from scratch may take more time. But, making your own pie also gives you the right to brag!

2. BUTTER. The epitome of calorie indulgence. But, you can substitute some butter out! Next time you make a pie crust, sub in Greek yogurt for half the amount of the suggested butter serving.

3. Another sub suggestion... sub out white flour! Choose whole wheat flour instead. While white and whole wheat flour has the same amount of calories, whole wheat flour has a lot more fiber, which helps with your digestive tract and metabolism.

4. Limit the sugar. Use fruit instead of sugar. Apples is a healthier pie filling than chocolate mousse or custard. Also, top your slice of pie with a dollop of Greek yogurt instead of ice cream! 

5. Understand that one slice of pie will not ruin your diet. An indulgence every once in a while is a necessity, especially on Thanksgiving. Just try not to go for seconds.

Happy Thanksgiving! Eat mindfully. Love endlessly. Be thankful for friends and family. And, eat a slice of pie for me!

~~~

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"All About That Bass" Isn't All That Positive

You may be sick and tired of Meghan Trainor's "All About That Bass," but I am actually disgusted at the song's twisted relation of an otherwise beautiful message. Of course I love when a song touches upon the touchy subject of body image. I am even more pleased to hear women empowerment speak through lyrics. But, "All About That Bass" accomplishes neither effectively. In fact, it actually criticizes the "thin girl" while solely uplifting the "curvy girl." While celebrating "curvy women," the song disses "skinny girls," which they refer to in the song in a derogatory manner. (It rhymes with witches. Yeah, it's pretty offensive.) Furthermore, in the music video, the "curvy girl" has a cute outfit, while the "thin girl" appears snobby, stuck-up, and less approachable in a revealing dress and strappy high heels. The stereotype of the "thin girl" as a "silicon Barbie doll" might degrade the confidence of the "thin girl." Society should not push down a group of people to lift another up. Shouldn't overall body confidence be integrated instead? "The curvy girl," "the thin girl," "the tall girl," "the short girl," "the loud girl," the quiet girl," all deserve respect. And, they all deserve to love themselves.

Which leads me to another issue I uncovered in the song, the objectification of women. Shame. Shame. Shame. There is nothing I despise more than when a song degrades women down to sexual objects. A girl is much more than her "booty, booty." She is more than her body. She is more than what pleases a man. She is her own person, with her own opinion. The idea of having to please a man with a particular body type is absolutely ludicrous. If any man wants you to change your body to please him, sorry hun, he ain't worth the time. There is someone out there that will love you for you, for spirit and body combined. A man cannot complete you, but he can compliment you and support you. And, when you realize this, you will be ready to find the person that will accept all of you. And, you will be able to accept all of them.

In short, "skinny-shaming" is just as bad as "fat-shaming." Any form of "body-shaming" is unacceptable! Appreciate all body types. And, ladies, you are more than a "booty, booty." You don't need to please man by having "a little more booty to hold at night." Women are not sexual objects! Women are capable, intelligent people with their own voices!

~~~

So, what are some fierce tunes to lift you confidence? "Try" by Colbie Caillat is my fave. Another fave of mine would be "Flawless" by Beyoncé. (Warning: May include explicit language!)

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The Cheesecake Factory Review!

Don't cross The Cheesecake Factory off of your list completely! Yes, the cheesecake may be ultra indulgent, but I assure that the SkinnyLicious® items are more calorie friendly than you might think. 

Feeling spicy after a Saturday shopping trip to Barnes and Noble, I picked the SkinnyLicious® Soft Tacos. The corn tortillas were soft and sweet and filled with spicy chicken, avocado, tomato, onions, and cilantro. I also prompted for no crema to skim on the fat. Possibly the best part of this meal was the side. The side escabeche vegetables were superbly crisp and drizzled in a savory, light vinaigrette.

Of course, prior to chowing down on the tacos, I sampled the lightened up version of the chicken potstickers, The oriental dumplings come lightly pan-fried in and in a pool of The Cheesecake Factory's Soy-Ginger Sesame Sauce. Soy sauce tends to be on the salty side, but this sauce was perfectly seasoned.

You cannot go to The Cheesecake Factory without getting cheesecake. There would be no point! So, my solution to eating any  fattening dessert is to SHARE it. Yes, sharing dessert may be hard, but more times than not, restaurants serve twice the recommended amount. So, you don't have to pick the lackluster, sugar-free cheesecake. Pick what you want: chocolate mousse, strawberry, kahlua, banana cream (my fave.)  Just make sure you are splitting it with one or two others, or if you are dining alone, wrap it up for another day.

Remember to spread the cheesecake glory and SHARE!

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Cooking with Kelsey!

I love television, and I love cooking. Put one and one together and you've got yourself a happy Kelsey. So, you can imagine my happiness level when I was the guest star on "In Detention with Koby Garcia" alongside my teacher Chef Turro (disguised to the right as Chef Lasercat.) This was my first time starring in a cooking segment, and it will certainly not be my last time. If you want to see me in action, click here to see the video!

Did you see it? I hope you did! And, I hope you whip up your own batch of the fall favorite, the pumpkin muffin!

Yes, this is a treat to be eaten in moderation, but this pumpkin muffin is also very high in fiber and Vitamin A, which helps with vision and maintaining a healthy immune system. So, don't put them off your list. Just eat one or two a week, and you are good to go!

Fierce Ingredients:

-3 cups whole grain flour
-1 tablespoon plus 2 teaspoons -pumpkin pie spice (nutmeg, cinnamon, ground cloves, etc.)
-2 teaspoons baking soda
-1 1/2 teaspoons salt
-3 cups granulated sugar
-1 can (15 ounces) LIBBY'S® 100% Pure Pumpkin
-4 large eggs
-1/2 cup vegetable oil
-1/2 cup water or orange juice
-1 tablespoon vanilla extract



Recipe:

1. Heat oven to 350° F. Paper-line 30 muffin cups.

2. Mix flour, pumpkin pie spice, baking soda and salt in a size appropriate bowl.

3. Mix sugar, pumpkin, eggs, oil and juice in large mixer bowl and beat until blended.

4. Add flour mixture to pumpkin mixture and stir. Get an ice cream scoop and place enough into each prepped muffin cup, until each is 3/4 full.

5. Place muffin tray into preheated oven. Bake for 25-30 mins, prodding with a tooth pick to test if it comes out clean occasionally.

6. Let stand and cool for 10 minutes.

7. EAT!

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Funny of the Day

Found this one surfing the Inter-web the other day, and it made me laugh out loud! Yay for all the turtles stuck in peanut butter! Seriously though, we all start somewhere. Don't feel ashamed to go at your own pace! It doesn't matter how long it takes. All that matters is that you don't stop moving, trying, reaching! Go get 'em, fierceness!

Love, love, love,

Kelsey


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Fierce Tip #5: Yoga Vogue

Take a picture everywhere you go. More specifically, take a yoga picture everywhere you go. My personal favorite is the Tree Pose. (Click here for my Tree Pose tutorial!) But, there are plenty of other poses like Warrior Pose, Child's Pose, King Cobra, and the infamous plank. (Remember when the social trend was to take a plank picture and post it on social media? Yeah, some things never go out of style.) So, if you are looking for a way to spice up your Intagram page and fit in some balance and core exercises, yoga vogue and snap away!

Some suggested places to yoga vogue: the pumpkin patch (as picture above), Big Ben, in the snow, prom, wedding party, sunrise, sunset, The Leaning Tower of Pisa, your gramama's house, the beach, baby shower, local supermarket, The Eiffel Tower, school, and everywhere and anywhere else you can imagine.

NOTE: Be aware of your surroundings and understand when yoga vogue is appropriate. Never endanger yourself or others while trying to get a good picture. No matter how awesome a shot may be, safety overrides a cool shot- ALWAYS.

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Fierce Tip #4: Take a Nature Walk!

I love fall to the tops of the yellow poplars in my local park and back. So, one day this past week, I decided to take the long walk home. My walk totaled 30 minutes in all, and I also got a lovely set of photos out of it. And, that is what nature walking can do for you, too! You could gruel away on a treadmill in the boring setting of a gym, or you could break the mold and get out and embrace the outdoors! Here are some tips on how to nature walk the right way!
Four Fierce Nature Walking Tips!
1. Pick your spot! You'll be surprised at the countless places you can nature walk all within your local community! Consider the riverside walk, the park-side walk, the beach-side walk, or the metropolitan walk. The options are endless! Don't stop until you cover every square inch of your town, and I am certain you'll discover something you didn't see before!

2. Document your walk with some artsy shots. Personally, I carry a camera in my backpack wherever I go. This way I can take a picture of whatever, wherever. So, even on my impromptu nature walks, I can capture all I find intriguing in a snap(shot). (Pun very much intended) Nowadays, people have smart phones with decent cameras, but for all you old-fashioned camera folks like myself, keep your camera with you at all times! After you walk, feel free to research and scrapbook your findings or post your pretty pics on Instagram!

3. Bring a drink and snack! But, I suggest making it healthy. It will make you feel better, make you feel lighter, and make you feel energized for some more walking! My mid- nature walk ritual is as follows. I find a nice place to sit, like a park bench. Then, I pull out  apple wedges with a dollop of peanut butter. While I munch on my snack and sip my warm tea in my Batman-inspired thermos, I soak in my surroundings. The crazy squirrels with acorns stuffed in their cheeks, the police officer across the street monitoring traffic, the little girl who dropped her popcorn all over the sidewalk, the swarm of pigeons who swooped down to peck the popcorn one by one. Natural urban beauty at its  finest. And, somehow, you'll be able to find some peace, just as I do sitting on a solitary park bench in the middle of the park.

4. Bring a friend! Nature walking gives you a chance to exercise. With the slopes and hills, you'll definitely get in some cardio! So, why not share those benefits with a friend? Take a friend with you as you embrace nature. Talk it up. Snack it up. Walk it up! Plus, there is always time for a silly selfie!

Have fun on your nature walk, fiereness!

xoxo,

Kelsey

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Fierce Common Cold Remedies

So, low and behold, I got sick as soon as allergy season came about. Currently, I am dealing with the slightly annoying but not completely debilitating illness known as the common cold. And, while I am NOT a medical professional and cannot tell you what medicine to take or not to take, I can offer some layman remedies to the common cold.

1. Plenty of fluids. Surprise, surprise, Water and other liquids lessens congestion and prevents dehydration. My personal faves include warm broth and decaf tea. Avoid caffeinated beverages because they only worsen dehydration.

2. Chicken Soup for the Soul. This one ties in with keeping hydrated with liquids. But, chicken soup offers additional common cold combatants. It aids as an anti-inflammatory by hindering the movement of neutrophils, immune system cells. It also speeds up mucus which gets the virus out of your system faster.

3. Spoonful of honey. Who knew a spoonful of sweet honey could offer anti-bacteria powers? Yes, honey kills bacteria that coat a sore throat. You can take a spoon straight up or diffuse it in your cup of decaf tea. Either way, you get the benefits of this sweet remedy.

4. Humidifier/Steamy shower. Dry air causes the mucus membranes to also dry up, causing stuffy noses and scratchy throats- ick. Adding moisture in the air can help you breathe better and ease the discomfort in your sinuses. One way to do this is using a humidifier in your house, but be wary to clean and maintain it properly! A steamy shower can also have the same effect. Plus, they feel so very good on achy, sick bones.

5. Blow your nose. This no-brainer is not as simple as it seems. Blowing your nose right can get the mucus out without sucking it back in to your ear passages, a result of blowing your nose too hard. Simply press down on one nostril and breathe through the other. Clear any excess mucus and repeat on other side.

6. Sick day. Hey, a sick day is absolutely okay! Take time to recuperate, visit the doctor, and lay around watching TV marathons. (It wouldn't be a sick day without a TV marathon, now would it?)

There you go, some fierce remedies to conquer the common cold! Hopefully, you don't have to use them this Common Cold Season!

Best of health,

Kelsey

_________________________________________________________________________________

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Birthday Dinner Review

My family really knows how to treat a birthday girl! They took me out to "Eat Rice" in Bayonne, the place to go for some healthful Chinese food. And, my birthday dinner was fit for a birthday queen!

Bean Curd Soup

The first course warmed me up on a late-summer, crisp evening. The bean curd and spinach soup was light and protein packed. Bean curd, another term for tofu, is made by coagulating soy milk and pressing the resulting curds into soft white blocks. And, the benefits are incredible. It is an excellent source of calcium and protein, which leads to strong bones and muscles. In addition, the School of Radiation Medicine and Public Health at Soochow University in Suzhou, Jiangsu Province, China recently concluded that tofu effectively prevents stomach cancer. So, I can eat a bowl of warm soup with no guilt, calcium, protein, and anti-cancer antioxidants? Second helping, please!

Vegetable Dumplings

The second course did not disappoint me either, and even though the dough was white, I opted for the veggie dumplings instead of the pork or shrimp. If your local Chinese Food place offers whole grain dumpling dough, it would make it even healthier! Eat in moderation and these tasty dumplings are certainly okay to indulge in!

American Buddhist Delight

The last and final course was one for the adventurous. The American Buddhist Delight was a mixture of eggplant, stringbeans, mushrooms, carrots, baby corn, and some more bean curd. The black bean sauce may contain unwanted sugars- so BEWARE! Whenever you can ask for the sauce on the side, I would advise to do so. This way you can control how much you put on your food. Additionally, opt for a cup of brown rice instead of the standard white rice.

All and all, I would say that my 17th birthday was amazing thanks to my loving family and friends. Their support and love really helps me stay on track. And, I need all their love and support as I reach my seventeeth year- a year of change and growth!
_________________________________________________________________________________

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Banana and Dark Chocolate Chip Muffins

Warm, gooey, and oh so sweet! Satisfy your sweet tooth with a batch of these banana and dark chocolate chip muffins!

The recipe below was inspired from one that I received in culinary class. I put my own little twist on it!

Prep: 20 minutes
Baking: 22 mins
Total: 42 mins

Calories in one muffin: Approx. 200 calories

Ingredients:
-1 cup sugar
-1/2 cup vegetable oil
-1 tablespoon milk
-2 eggs
-3 small mashed very ripe bananas
-1 teaspoon vanilla
-2 cups all-purpose flour

-1 teaspoon baking soda
-1 teaspoon baking powder

-1 teaspoon salt
-1 tablespoon ground cinnamon
-1/2 cup of chocolate chips

Simple and Sweet Instructions:
1. Heat oven to 375°F. Line 12 regular-size muffin cups with paper baking cups.
2. In a medium bowl, beat sugar, vegetable oil, milk, and eggs with wire whisk.
3. Stir in mashed up bananas and vanilla. Stir in flour, baking soda, baking powder, salt, cinnamon, and dark chocolate chips until moistened.
4. Fill up each paper baking cup 3/4 of the way.
5. Bake 19 to 23 minutes or until toothpick inserted in center comes out clean. Immediately remove from pan to cooling rack.
6. Serve warm and enjoy!

Next-Day Tip: Reheat in microwave to make them gooey and fresh!

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Eggcellent Egg White Recipe (w/ Tomato, Spinach, and Feta Cheese)

Suggested sides: Two Slices of Turkey Bacon and Toasted Rye Bread

Two weeks into school, my breakfast routine fell into the plain old cereal and almond milk slump. So today, I raided my fridge and combined natural ingredients that created a magical plate of goodness. Read on for my Eggcellent Egg White Recipe for when you have a little eggtra time to whip up some protein!

Calories: 140 calories
Calories with suggested sides (Two slices of bacon and one slice of rye toast): 290 calories

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes

Ingredients:
-1/2 cup egg whites
-1 oz. of feta cheese
-1 small tomato
-1 cup spinach
-pinch of salt

Prep:
1. Gather ingredients.
2. Dice tomatoes and place in small bowl.
3. Chop spinach and place in same small bowl.
4. Crumble feta cheese if needed and put in separate small bowl.

Instructions:
1. Spray a nonstick pan with cooking spray.
2. Heat over medium heat. Add chopped tomatoes and spinach. Stir occasionally and cook for 4 minutes.
3. When done, place veggies in small bowl and stir in a pinch of salt. Place cover over the bowl to retain heat.
4. Cautiously wipe down pan with paper towels and spray pan once more with cooking spray.
5. Pour egg whites gently into pan over medium heat. Sprinkle veggies and cheese into egg whites.
6. Fold the egg whites into itself until cooked to your liking.
7. Optional: Garnish with any leftover feta cheese and/or veggies!

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Silver Diner Review: Three Days of Back-to-Back-to-Back Bliss

My vacation to the Washington, D.C. consisted of three trips to the Silver Diner. And, if I had known about this fabulous diner the first day of the trip, it would have been four trips. Nevertheless, I can say the Silver Diner was the best diner I have eaten at- EVER. The scenery, the music, and most of all, the food, made dining at the Silver Diner delightful. First of all, the old fashioned lights on the outside as well as the inside gave it that classic diner look. The booths were leather; the waiters were ever so friendly. It was like stepping back into the past!

Next, the music was superb. My classic taste in music was given a full dish of the best oldies. Journey, Tom Petty and the Heart Breakers, Elvis, and the Beatles were all there with a quarter and a convenient press of a tabletop jukebox button. My personal faves include: "Don't Stop Believin'" by Journey, "Free Fallin'" by Tom Petty and the Heart Breakers, "Hound Dog" by Elvis Presley, and "I Saw Her Standing There" by The Beatles. I wasted away a dollar in change without a tinge of guilt. It has been a long time since I've had a chance to play a good old-fashioned jukebox. It adds to that classic diner feel.

And, then we come to the food. The food was amazingly light, unlike any other diner food I have ever eaten before. Their brand menu statement, "We Buy Fresh and Local, You Eat Well," attests to their fresh veggies and GMO-free dining. What other diner would offer a variety of gluten free food and vegan options? This diner had a classic look with an updated menu for the health conscious customer. I was more than pleased; I was in love.

Dinner...
My mango vegetarian stir fry was beyond amazing. It was a filling dinner, under 600 calories, vegan approved, gluten free, and stamped "Heart Healthy." The lovely mix of cremini mushrooms, carrots, mixed peppers, edamame beans, cilantro, cucumbers, reduced sodium ginger teriyaki, scallions, black sesame seeds, and organic gluten-free quinoa pasta made this tangy dinner an honor to enjoy.




The next day at lunch... 

Lunch the next day consisted of the grilled flounder. Once again it was under 600 calories and stamped "Heart Healthy." Reduced sodium ginger teriyaki, peach salsa, brown rice, edamame beans, and fresh veggies made this savory lunch light and delish!

Breakfast the morning I left...

Breakfast the next day, was this Local Honey Nut Granola Greek Yogurt Parfait. Once again, it was under 600 calories. Served in a tall glass, this nutritious breakfast comes piled high with crunchy granola, thick banana chunks, a generous portion of Greek yogurt, and sweet blueberries. Whenever I can get protein-packed, natural Greek yogurt, you better believe I am going to order it! It was an amazing combination with fresh fruit and honey-drizzled oats! And, it filled me up for the long journey home. I miss Washington, D.C. and all of its diner goodness. But, luckily, the Silver Diner is a chain and there is one location in New Jersey. Here I come Cherry Hill!

Silver Diner, you went beyond all my expectations! I give EVERY last dish a fierce five!

★★★★★

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Back to School Funny

I thought I would ease you back into the school routine with a quick funny!

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Back to School Snacks: Peanut Butter Edition!

Get those peanut butter blobs, Pac-Man!

The rumors that peanut butter is super fattening just ain't true. In fact,
it fills you up without filling you out. You are less likely to binge on junk food if you eat a spoonful or two of this protein-packed spread. And, that is why it makes the perfect snack for school! All those study sessions and mid-morning AP classes could have you in a whirl. So, swap the ice cream taco from the vending machine and pick up something better like a peanut butter snack. (It will be a helluva lot cuter, too!)

3 Benefits of Peanut Butter:

1. Healthy Fat!
Peanut butter is full of monounsaturated fat, the good kind of fat! The American Heart Association found that monounsaturated fats reduce bad cholesterol levels in the blood, which in turns lower the risk of heart disease and stroke!

2. Nutrition!
 A 2 tbs serving gives you...

• 3 mg vitamin E (antioxidant) 
• 49 mg of magnesium (builds strong bones)
• 208 mg of potassium (builds muscle) 
• 0.17 mg of vitamin B6 (boosts immunity)

3. Weight Loss!
As I mentioned before, peanut butter can aid weight loss because it curbs appetite. The fiber and the protein help you feel fuller longer, so you won't reach for another snack an hour later! Of course, eat peanut butter in moderation, even too much of a good thing can be harmful. Personally, I eat 2 tbs of this protein packed spread every other day or three times a week.

Allergic?

There are a number of alternatives including almond butter, soy butter, pumpkin seed butter, and sunflower seed butter just to name a few. They all provide healthy fats and each spread have their own characteristics, such as the omega 3 fats from the yummy almond butter.

Snack #1: Sweet n' Salty (Quaker Popped Chips with 2 tbs. of Peanut Butter or Alternative Spread)

Let's do the math...

13 Quaker Popped Snack Chips!

• 110-120 calories depending on desired flavor. Here are just some of the sweet chips that go dashingly well with peanut butter. Pick your flavor: Caramel Corn, Kettle Corn, Apple and Cinnamon, and Chocolate

or (my personal favorite)

13 Quaker Multigrain Fiber Crisps Blackberry Pomegranate (also available in Wild Blueberry)

+

2 tbs of desired spread

=

Heaven on a Plate (and 330 calories maximum!)

Snack #2: Mr. Bear (Toast, Banana slices, blueberries, and 1 tbs. of spreadable yum)

The cutest snack in the history of the cutest snacks brightens up your day even when you have a math test first period. And, babysitters, here is a great snack for kiddies!

1 slice of whole grain toast

+

3 banana slices

+

3 blueberries

+

1 tbs of desired spread

=

Ultra Cuteness... (appox. 180 calories)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Snack smartly and study hard this year, lovlies!

xoxo,

Kelsey

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Skip the Double Cheeseburger This Labor Day!

Think Labor Day food consists only of heavy BBQ food like double cheeseburgers and chili cheese dogs? Well, my tia came up with a healthy alternative- lightly fried and baked chicken cutlets! You can serve it next to sweet potato fries or fresh corn on the cob. Or you can dress it up like the picture to the right with lettuce and super yum avocado! Baking can be just as tasty as deep frying and barbecuing. Read on for the chicken recipe and the salad ingredients!

Total time: 40 mins                  
Prep time: 20 mins
Cook time: 20 mins
Recipe Serves 4

Fierce Ingredients:

-10 slices whole grain bread (WITHOUT CRUST)

-1 tbs minced fresh thyme leaves

-1 tsp of grated lemon zest

-kosher salt

-black pepper

-1 cup of Arrowhead Mills Multigrain Pancake and Waffle Mix

-1/2 cup egg whites (beaten)

-4 boneless skinless 6 oz. chicken breast

-1/2 cup vegetable oil (for light frying)

Prepping: 

1. Make the bread crumbs! Break crustless bread into small pieces. Now, dry it out by placing the small pieces on a microwave-safe plate and microwaving them for 1 minute. When the pieces cool down, crumble into crumbs. Mix in chopped thyme, lemon zest, a pinch of kosher salt, and a pinch of pepper.

2. Pound chicken breasts to an equal thickness.

3. Place pancake mix, egg whites, and the bread crumbs in three separate shallow dishes.

4. Pat chicken until dry. Season as desired with salt and pepper.

5. Dip each breast into pancake mix and shake off any excess. Next, coat chicken breasts with egg whites. Allow excess to fall back into bowl.

6. Finally, coat chicken in the bread crumbs. Lay on wax paper when fully coated.
7. Make sure to preheat oven to 350 degrees F.

Cooking:

1. Put large skillet/pan over medium heat and add vegetable oil.

2. Cook chicken without turning for about 2 minutes or until golden brown. Turn chicken when ready. 

3. Cook equally on the other side. Repeat with remaining chicken. 

4. Lay chicken on a paper towel lined plate to drain. 

5. Place all chicken in baking pan. Bake about 6 to 8 minutes (or until firm.) 

6. When baking is complete, serve next to desired side dish(es)!

Calories for 1 cutlet: 165 calories

My Tia's Labor Day Salad:

-4 cups Fresh Romaine
-1/2 Avocado
-1 Mozzerella String Cheese Stick
-1/2 Small Tomato
-Desired Light Dressing
Total calories of Tia's Salad (with 2 cutlets): Approx. 525 calories

I'd say it's a win.

Happy Labor Day to y'all!

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