Healthy Recipes: Super Bowl Foods!

We've written a post about healthy football food options before, but with the Super Bowl coming up this weekend, we thought we'd throw out a few more suggestions! What are you planning to make this Sunday? 

Creamy Parmesan Spinach Dip 
Hot and Spicy Buffalo Shrimp Dip 
Spicy Buffalo Cauliflower Bites 
Bacon Wrapped Chicken Bites 
Beef and Beer Chili 
BBQ Chicken Tenders 
Boneless Buffalo Wings 
Mini Turkey Burgers with Gorgonzola 
Zucchini Fries 
Dark Chocolate and Cherry Brownies 
Guiltless Banana Split in a Jar 

Make sure to come back on Friday to view our list of the best healthy beers! 

Heathy Recipes: Soup's On!

It's been windy and rainy lately in Hawaii, and that means just one thing--it's time for some soup! Soup is the perfect comfort food. Not only is it easy to make, it's economical, filling, nourishing, and can be low in fat and calories! The trick is to use healthy ingredients and to avoid excessive butter and cream. Check out some of our favorite light recipes! 

Tomato Soup (from Health Magazine) 

Serving Size: 1 1/2 cups
Calories: 129 
Fat: 7.3 grams 
Protein: 3 grams 
Carbs: 16 grams 
Sugars: 9 grams 
Fiber: 4 grams 

Minestrone Soup (by Ellie Krieger) 

Serving Size: 2 cups 
Calories: 260 
Fat: 8 grams
Protein: 15 grams  
Carbs: 37 grams 
Fiber: 10 grams 

Crock Pot Picante Chicken and Black Bean Soup (by Skinnytaste) 

Serving Size: 1 1/2 cups 
Calories: 306 
Fat: 6 grams 
Protein: 28 grams 
Carbs: 37.5 grams 
Sugar: 3 grams 
Fiber: 13.5 grams 

Kale and Potato Soup with Turkey Sausage (by Skinnytaste) 

Serving Size: 1 2/3 cups 
Calories: 232 
Fat: 4 grams
Protein: 19 grams  
Carbs: 31 grams 
Sugar: 3 grams 
Fiber: 5.5 grams 

Ladle up a cup of one of these soups with your family this week! 

Healthy Recipes: New Year's Eve Cocktails!

New Year's Eve is a night for celebrating, but that doesn't mean you have to blow your hard work on sugary cocktails! Use these tips and keep your New Year's light and healthy! 

Tip #1: Champagne is a good cocktail! A 4-ounce serving 85 calories, 15 less than a light beer or a glass of wine. Make it extra special by adding antioxidant-rich pomegranate seeds or fresh berries to each glass! 

Tip #2: Not a fan of bubbly? Try these cocktails instead: 

Gin and Tonic: 138 calories per serving. 

Mojito: Request half the simple syrup, and you can enjoy this cocktail for just 140 calories! 

Rum and Diet Coke: 100 calories per serving. 

Seabreeze: Try this instead of the usual vodka and cranberry. It'll set you back 180 calories per serving.

Vanilla Vodka and Diet Ginger Ale: Sugar-free and only 100 calories! Bonus--it tastes like cake!  

Tip #3: Try to limit your cocktails to 2-3 for the evening! Educate yourself on serving sizes before you have your beer goggles on! :-) 

Tip #4: Be safe, and be responsible! Happy New Year, recruits! 

Healthy Recipes: Healthy Cookies for Santa!

Christmas Eve is just two days away, and it's time to start prepping for Santa! We've found some yummy and lighter options for your Christmas baking. Try these out with your family this weekend, and please share any of your favorites with us in the comments section! 


Iced Sugar Cookies 
Almond & Honey-Butter Cookies 
Chocolate Fudge Coconut Bars (Paleo-friendly)
Low-Fat Chewy Chocolate Chip Oatmeal Cookies 
Low-Fat Gingerbread Cookies 

Merry Christmas from everyone at DumBell Fitness! 

Healthy Recipes: Revamped Taco Bar!

Today's recipe is a favorite of trainer Devin Snevel's family! It's a wonderful idea when you're entertaining, or even for a kiddos birthday party feast. The best part is that everything is all-natural, but still packed with flavor. Try it out with your family this weekend! 

Healthy Taco Bar 

What you'll need: 

Lean turkey breast, browned in pan, with homemade taco seasoning (recipe below) to taste 

Romaine lettuce (instead of taco shells) 

1 can of black beans, drained and heated 

1 can of Mexi-corn, drained and heated 

1 avocado, sliced 

Greek yogurt (instead of sour cream) 

Pico de gallo 

Assemble ingredients in a lettuce leaf, roll up, and enjoy! 

Homemade Taco Seasoning: 

2 tablespoons chili powder

1 tablespoon ground cumin

1/2 teaspoon cornstarch 

1/2 teaspoon sea salt 

1 1/2 teaspoons hot smoked paprika 

1 teaspoon ground coriander 

1/2 teaspoon cayenne pepper 

Pico de gallo: 

1 tomato, chopped

3 slices of onion, chopped 

1/4 lime, squeezed 

fistful of cilantro, chopped

Black pepper and sea salt to taste 

Healthy Recipes: A Lightened Up Thanksgiving!

Today's post focuses on finding healthy substitutions for your Thanksgiving favorites. The main event of Thanksgiving is the turkey, and luckily, turkey is pretty healthy! Stick to the breast meat and avoid the skin, and you've got a healthy protein. Just be careful what you pair with the turkey! Be sure to pick your favorites instead of eating everything that is laid out on the table. Take reasonable portions, eat slowly, and enjoy your day! 


Starters: 

Autumn Salad with Pears and Pecans 
Butternut Squash Soup with Sage 
Apricot Canapés 
Roasted Pears with Brie and Pistachios 

Side Dishes: 

Mushroom Fennel Quinoa Stuffing 

Lightened Up Garlic Mashed Potatoes 
Lightened Up Fresh Green Bean Casserole (no condensed soup here!) 
Sweet Potato Casserole 
Roasted Brussel Sprouts 
Roasted Butternut Squash 

Desserts: 

Skinny Pumpkin Pie
Skinny Apple Pie 
Pumpkin Spice No-Bake Cheesecake 


Share your favorite dishes with us in the comments section! 

Healthy Recipes: Football Foods!

Football Season is in full-swing, which also means football parties are a regular weekend event! Typically, these parties are full of fattening, fast-food snacks like buffalo wings, nachos, and potato skins. We've listed some of our favorite lightened-up versions of game-day favorites. Try them out this weekend! 


Quinoa Pizza Bites 
Baked Mozzarella Sticks 
Sweet and Sour Turkey Meatballs 
Skinny Buffalo Chicken Dip 
Skinny Taco Dip (serve with baked chips and red pepper slices!) 

Healthy Habits: Breakfast Ideas for Kids!

A major challenge for parents, especially during the school year, is making sure kids have a healthy, nutritious breakfast...that they'll actually eat! One of our recruits started a Facebook post recently seeking new ideas for breakfast other than cereal. It was so popular we decided to expand on it today. Please share with us in the comment sections any other ideas you use for your family!

The basics:

Whole wheat toast with almond butter + a glass of skim milk
Scrambled/boiled eggs with fruit
Smoothies (Wake-up smoothie; Green monster smoothie) 
Cereals (make sure it's 100% whole grain and low in sugar, or even better, make your own!)

Make-ahead options: 

Egg and bacon cups (turkey bacon-egg cups; canadian bacon-egg cups)
Whole wheat pancakes (banana, pumpkin--sub WW flour) 
Whole-wheat muffins (this recipe shows variations for all types of flavorings!) 
Overnight Oatmeal (strawberry-banana recipe; pumpkin recipe)
Whole-grain breakfast cookies 


Several of the make-ahead options are also great for those mornings you're running late and breakfast needs to be eaten in the car. In a pinch, you can also give your child a piece of fruit and a Lara Bar. Please share with us in the comment sections any other ideas you use for your family!

Quick Tips: Fall Doesn't Have to Mean Fat!

Although we might not feel the temperature shift in Hawaii like our family and friends on the mainland, there are still plenty of fall changes around us. You simply cannot escape the influx of flavored coffees (with whip cream!), muffins, cakes, and candy. With year-round gorgeous weather, we have no excuse to not work out. But, we can still fall victim to all of the yummy "treats" that permeate the stores, restaurants, and advertising during these fall months! 

A few tips to stay healthy this fall: 

1. Keep up your workout! During the fall and winter months, our schedules get more packed than ever. It can be easy to let your workout routine slide to make room for other activities. Remember to make keeping yourself healthy (and happy!) a priority. Your family and your waistline will thank you come January!
   
2. Instead of concentrating on all the fall food, participate in fall activities! Try visiting a pumpkin patch, navigate through a corn maze, or organize a neighborhood football game!
   
3. Enjoy the yummy tastes of the holidays in moderation. For every fattening fall recipe out there, there are two healthy versions. Check out some of our favorites: 

• Clean Eating Pumpkin Spice Latte
• Butternut Squash Soup with Sage 
• Pumpkin Spice Pancakes with Pumpkin Butter 
• Fall Pumpkin Oatmeal

Healthy Habits: Keeping Labor Day Light!

Labor Day is all about having a day of rest, fun, and BBQs, right? But it doesn't have to be about gobs of mayonnaise, greasy burgers, and sugary desserts. Don't let all of your hard work get blown away at one party! Check out some of our favorite healthy Labor Day recipes (and don't worry, they are delicious, too)!

Greek Turkey Burgers (serve on whole-wheat pita bread or better yet, wrapped in lettuce!)
Bangin' Grilled Shrimp Skewers
Rainbow Fruit Skewers (great alternative to fruit salad!)
Corn on the Cob with Chile and Lime 
Potato Salad with Herbs and Grilled Summer Squash
Grilled Pineapple 

A day off of work is also a great time to get in some extra exercise. Read about our family-friendly suggestions in this post.

Have a safe and happy Labor Day!