Indigo Herbs | Organic Virgin Coconut Oil | review

Hello ladies! Today I will do a review of this Organic Virgin Coconut Oil by Indigo Herbs. 

First of all I will tell you few things about Indigo Herbs company. They are based in Glastonbury, and are proud to offer organic, wild crafted and quality assured products. They have a lot of healthy products on the website.

So, now we can move to the review.

We all know that coconut oil is good for everything. You can use it for eating or for beauty purposes. Coconut oil is highly nutritions and rich in fiber, vitamins and minerals. 

The health benefits of coconut oil include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. These benefits of coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, antifungal, antibacterial, soothing, etc

But, why I love this specific coconut oil by Indigo Herbs. Simply said because is the best that I ever try and I try out a lot of them. This coconut oil is 100% organic. That is very important to me. Texture is so wonderful and creamy. Of course it's melting by the touch. I mostly use coconut oil for my hair and skin. Recently I started to use it in my meals and it taste so good.

I definitely recomend you to try this coconut oil, you will have a lot of benefits from it. Most important you will be healthy. Definitely check out Indigo Herbs! Enjoy!

- I will have a giveaway on my Instagram. You will be able to win this amazing coconut oil. So, make sure to follow me.

Hairburst

Hello ladies! In today's post I'm presenting to you the Hairburst. Hairburst adds all the vital vitamins and nutrients to your diet that your body needs to grow stronger, longer hair. I use them few days and my hair already look so much better. I will definitely continue to use them. If you want to have beautiful, healthy and long hair definitely check out Hairburst.

Tips to keep your skin healthy this summer

Hello ladies! In today's post I'm going to tell you some tips for healthy skin. There is nothing more beautiful than a healthy and nurtured skin.

Face Your Day

Even those short walks to lunch or running errands can put you at risk of too much sun exposure. Adding a healthy layer of face protecting sunscreen to your morning beauty routine is a critical don’t-skip-it step. Today’s advanced formulas combine powerful protection with an almost weightless feel so your makeup layers on silky smooth. Look for lotions enhanced with antioxidants for an extra skin-health boost.

Lip Service

While we never need an excuse to buy a new lipstick, sun protection for your lips means mandatory shopping! Whatever your color choice (we love everything from nude to red hot!), look for lip care with an SPF of at least 15. And consider lip balm vs. gloss for the summer, as balms tend to hydrate more and stay on longer.

Water, Water Everywhere

When it comes to your body, Mother Nature knows best! Seasonal summer foods like watermelon, leafy greens, and berries have a higher concentration of water to help you stay hydrated in the heat. In addition to drinking your daily in-take of water, it’s healthy and smart to indulge in fresh, water rich foods. So go ahead and enjoy watermelon – it’s 91% water!

Naturally You

Longer days, lighter clothing, and less makeup rule the season. Since going nude is a little, um, casual, opt for an all-in-one face fix. BB creams, aka beauty balms, are the absolute ‘IT Girls’ of skincare that instantly moisturize, even skintone, boost radiance, and illuminate your face with a skin perfecting glow. Still natural, still you (only better!), this all-encompassing beauty potion is the total package.

Sweat It Out

In addition to the obvious physical benefits, your fitness routine is a beauty ritual. Sweat, your body’s natural response to exercise, is a brilliant elixir that regulates your body temperature, releases trace amount of toxins*, and loosens dirt in your pores (that’s why you feel extra clean after your post workout shower!). Sweating also increases your circulation, improving your skin’s appearance with a healthy glow. So for extra beauty-oomph, do sweat the small stuff.

Best natural oils to use for your hair

Argan oil
Argan oil is a fantastic natural sunscreen, heat protectant and an intensive repair treatment all in one! In fact, if you’re looking for a multi-purpose natural  hair product, this is something you should definitely try. It will improve the elasticity of your dry, brittle hair, help reduce the frizziness of your locks making them softer and more manageable, repair damaged tresses and reduce further breakage as well as aid hair growth! Sounds unbelievable? No wonder argan oil is one of the most popular natural oils for hair!


Coconut oil
A well known secret of hair growth, beautiful healthy hair and healthy scalp - this natural oil for hair is a product ladies swear by! Give it a go in case you’re into organic hair care and love to experiment with natural hair products or in case you wish to try something new. Coconut oil works wonders for both dry and oily scalp, promoting that healthy balance, helping your damaged hair regain its natural shine and vitality, protecting it from both inside and outside!


Avocado oil
You know that avocado is good for your health because of all the wonderful nutrients it contains. It turns out that those nutrients can also do wonders for your hair. Packed with vitamins A, D and E, as well as B vitamins and protein, avocado oil can help combat dry, brittle strands by moisturizing each and every one. In addition, avocado oil also provides nutrients for your scalp so your hair can grow in healthy and strong. Use it alone or look for hair care products that contain it.

Olive oil
You might not think to use olive oil for anything besides cooking a fabulous meal, but you should. Olive oil is an easy to find and affordable option for conditioning your hair. It works to moisturize your locks as well and is more lightweight than many of the other oils on this list. The fatty acids and vitamin E that olive oil contains infuses your hair and hydrates each strand for shinier, healthier looking locks any day of the week. So use a little to cook and a little in your hair and you're all set.


Almond oil

If you want something that is going to make your hair smell good in addition to keeping it looking lustrous and healthy, almond oil is the choice for you. In addition to its yummy scent, almond oil is packed with fats, which makes it a great choice for getting rid of dry hair and fighting off the brittleness that comes with it.

Choices to help you stay healthy!

The main benefit of these lifestyle choices is that in the future you are less likely to develop heart disease, stroke, diabetes, liver problems, lung problems, and certain cancers.

You should not smoke

If you smoke, stopping smoking is often the single most effective thing that you can do to reduce your risk of future illness. The risk to health falls rapidly as soon as you stop smoking (but takes a few years before the increased risk reduces completely). If you find it hard to stop smoking, then see your practice nurse for help. Medication may be advised to help you to stop.

Do some regular physical activity

Physical activity that gets you mildly out of breath and a little sweaty is fine - for example, jogging, heavy gardening, swimming, cycling, etc. A brisk walk each day is what many people do - and that is fine. However, it is thought that the more vigorous the activity, the better. To gain most benefit, you should do at least 30 minutes of physical activity on most days. Two shorter bursts are thought to be just as good - for example, two 15-minute bouts of activity at different times in a day.

Eat a healthy diet

Briefly, a healthy diet means:

• AT LEAST five portions, or ideally 7-9 portions, of a variety of fruit and vegetables per day.
• A THIRD OF MOST MEALS should be starch-based foods (such as cereals, wholegrain bread, potatoes, rice, pasta), plus fruit and vegetables.
• NOT MUCH fatty food, such as fatty meats, cheeses, full-cream milk, fried food, butter, etc. Use low-fat, monounsaturated or polyunsaturated spreads.
• INCLUDE 2-3 portions of fish per week, at least one of which should be 'oily' (such as herring, mackerel, sardines, kippers, pilchards, salmon, or fresh tuna).
• If you eat meat it is best to eat lean meat, or poultry such as chicken.
• If you do fry, choose a vegetable oil such as sunflower, rapeseed or olive.
• Try not to add salt to food, and limit foods which are salty.
  
  
  

  Try to lose weight if you are overweight or obese

  You don't need to get to a perfect weight. If you areoverweight you can gain great health benefits by losing 5-10% of your weight. This is often about 5-10 kg. (10 kg is about one and a half stone.)
  
  
  

  Don't drink too much alcohol

  Keep an eye on the amount of alcohol you drink. Men should drink no more than 21 units of alcohol per week, no more than four units in any one day, and have at least two alcohol-free days a week. Women should drink no more than 14 units of alcohol per week, no more than three units in any one day, and have at least two alcohol-free days a week. Pregnant women should not drink at all. One unit is in about half a pint of normal strength beer, or two thirds of a small glass of wine, or one small pub measure of spirits.
  
  
  
  
  
  
  

Homemade hair treatments

For All Hair Types


To Use: For normal hair, use the entire egg to condition hair; use egg whites only to treat oily hair; use egg yolks only to moisturize dry, brittle hair. Use 1/2 cup of whichever egg mixture is appropriate for you and apply to clean, damp hair. If there isn’t enough egg to coat scalp and hair, use more as needed. Leave on for 20 minutes, rinse with cool water (to prevent egg from “cooking”) and shampoo hair. Whole egg and yolks-only treatments can be applied once a month; whites-only treatment can be applied every two weeks.



For Dull Hair

To Use: Massage 1/2 cup sour cream or plain yogurt into damp hair and let sit for 20 minutes. Rinse with warm water, followed by cool water, then shampoo hair as you normally would. Treatment can be applied every other week.


For Itchy Scalp

To Use: Mix 2 Tbsp fresh lemon juice, 2 Tbsp olive oil and 2 Tbsp water, and massage into damp scalp. Let mixture sit for 20 minutes, then rinse and shampoo hair. Treatment can be applied every other week.


For Limp or Fine Hair


To Use: Mix 1/2 cup flat beer (pour beer into a container and let it sit out for a couple of hours to deplete carbonation) with 1 tsp light oil (sunflower or canola) and a raw egg. Apply to clean, damp hair, let sit for 15 minutes, then rinse with cool water. Or add flat beer only to a spray bottle and spritz onto dry hair.


For Dry or Sun-Damaged Hair

To Use: Massage approximately 1/2 cup honey into clean, damp hair, let sit for 20 minutes, then rinse with warm water. You can also add 1 to 2 Tbsp olive oil to loosen the honey for easier application. For extremely sun-damaged hair, trying mixing honey with 1 to 2 Tbsp of a protein-rich ingredient, like avocado or egg yolk, which will help replenish the keratin protein bonds that UV rays attack. Treatment can be applied once a month.


For Oily or Greasy Hair



To Use: Pour 1 Tbsp cornmeal or cornstarch into an empty salt or pepper shaker and sprinkle onto dry hair and scalp until you’ve used it all. After 10 minutes, use a paddle hairbrush to completely brush it out. Treatment can be applied every other day.

For Frizzy Hair

To Use: Mash up half an avocado and massage into clean, damp hair. Let sit for 15 minutes before rinsing with water. Amp up moisturizing power by combining mashed avocado with 1 to 2 Tbsp of a hydrating ingredient, like sour cream, egg yolks or mayonnaise. Treatment can be applied every two weeks.

Healthy smoothie recipes

Almond Orange Smoothie

1 cup (250 mL) vanilla-flavoured almond beverage
1/2 cup (125 mL) orange juice
Juice from one lemon
Juice from one lime
Handful of ice
1 Tbsp (15 mL) honey 

Blend all ingredients together.

Serves two.

Per serving: 148 calories, 2 g protein, 4 g fat (0 g saturated fat), 29 g carbohydrates, 2 g fibre 0 mg cholesterol, 191 mg sodium

Watermelon Bliss Smoothie

2 cups (500 mL) chopped seedless watermelon
1 cup (250 mL) strawberries
1 cup (250 mL) plain low-fat yogurt
Handful of ice

Blend all ingredients together.

Serves two.

Per serving: 149 calories, 8 g protein, 2 g fat (1 g saturated fat), 27 g carbohydrates, 2 g fibre, 7 mg cholesterol, 89 mg sodium

Banana Pear Smoothie

2 ripe pears, pitted and coarsely chopped
1 tsp (5 mL) peeled and coarsely chopped ginger root
1 banana
1 cup (250 mL) skim milk
Handful of ice
Sprinkle of cinnamon on top

Blend all ingredients together.

Serves two.

Per serving: 199 calories, 6 g protein, 1 g fat (0 g saturated), 47 g carbohydrates, 7 g fibre, 2 mg cholesterol, 66 mg sodium

Spinach and Strawberry Smoothie

1/2 cup (125 mL) low-fat vanilla yogurt
2 cups (500 mL) water
1 medium banana
1 cup (250 mL) sliced strawberries
2 cups (500 mL) chopped fresh spinach, lightly packed
Honey or maple syrup to taste (optional)

In blender, combine yogurt, water, banana, strawberries, spinach and honey or syrup (optional). Blend on high until smooth. Pour into glasses and serve.

Makes 2 servings.

Per serving: about 120 cal, 5g pro, 2 g fat (1 g sat. fat), 25 g carb, 4 g fibre, 5 mg chol, 75 mg sodium. %RDI: 15% calcium, 8% iron, 60% vit A, 100% vit C.

Winter healthy meals!

Chicken & Sun-Dried Tomato Orzo

        Ingredients

• 8 ounces orzo, preferably whole-wheat
• 1 cup water
• 1/2 cup chopped sun-dried tomatoes, (not oil-packed), divided
• 1 plum tomato, diced
• 1 clove garlic, peeled
• 3 teaspoons chopped fresh marjoram, divided
• 1 tablespoon red-wine vinegar
• 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
• 4 boneless, skinless chicken breasts, trimmed (1-1 1/4 pounds)
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 9-ounce package frozen artichoke hearts, thawed
• 1/2 cup finely shredded Romano cheese, divided
  
  

           Preparation

1. Cook orzo in a large saucepan of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and rinse.
2. Meanwhile, place 1 cup water, 1/4 cup sun-dried tomatoes, plum tomato, garlic, 2 teaspoons marjoram, vinegar and 2 teaspoons oil in a blender. Blend until just a few chunks remain.
3. Season chicken with salt and pepper on both sides. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook, adjusting the heat as necessary to prevent burning, until golden outside and no longer pink in the middle, 3 to 5 minutes per side. Transfer to a plate; tent with foil to keep warm.
4. Pour the tomato sauce into the pan and bring to a boil. Measure out 1/2 cup sauce to a small bowl. Add the remaining 1/4 cup sun-dried tomatoes to the pan along with the orzo, artichoke hearts and 6 tablespoons cheese. Cook, stirring, until heated through, 1 to 2 minutes. Divide among 4 plates.
5. Slice the chicken. Top each portion of pasta with sliced chicken, 2 tablespoons of the reserved tomato sauce and a sprinkling of the remaining cheese and marjoram.
   
   

   Nutrition
   

   Per serving: 457 calories; 12 g fat (3 g sat, 6 g mono); 68 mg cholesterol; 54 g carbohydrates; 0 g added sugars; 36 g protein; 10 g fiber; 372 mg sodium; 546 mg potassium.
   Nutrition Bonus: Folate (34% daily value), Iron (25% dv), Potassium (16% dv), Calcium & Vitamin C (15% dv).
   Carbohydrate Servings: 3
    
   Makes:4 servings
   Active Time: 30 minutes
   Total Time: 30 minutes
    
   

                                        

Ravioli & Vegetable Soup

Ingredients

• 1 tablespoon extra-virgin olive oil
• 2 cups frozen bell pepper and onion mix, thawed and diced
• 2 cloves garlic, minced
• 1/4 teaspoon crushed red pepper, or to taste (optional)
• 1 28-ounce can crushed tomatoes, preferably fire-roasted
• 1 15-ounce can vegetable broth or reduced-sodium chicken broth
• 1 1/2 cups hot water
• 1 teaspoon dried basil or marjoram
• 1 6- to 9-ounce package fresh or frozen cheese (or meat) ravioli, preferably whole-wheat
• 2 cups diced zucchini, (about 2 medium)
• Freshly ground pepper to taste
   

Preparation

Heat oil in a large saucepan or Dutch oven over medium heat. Add pepper-onion mix, garlic and crushed red pepper (if using) and cook, stirring, for 1 minute. Add tomatoes, broth, water and basil (or marjoram); bring to a rolling boil over high heat. Add ravioli and cook for 3 minutes less than the package directions. Add zucchini; return to a boil. Cook until the zucchini is crisp-tender, about 3 minutes. Season with pepper.

Nutrition

Per serving: 264 calories; 9 g fat (3 g sat, 3 g mono); 28 mg cholesterol; 38 g carbohydrates; 11 g protein; 8 g fiber; 763 mg sodium; 762 mg potassium.
Nutrition Bonus: Vitamin C (60% daily value), Vitamin A (40% dv), Iron (21% dv), Calcium (16% dv).

Makes: 4 servings, about 2 cups each
Active Time: 25 minutes
Total Time: 25 minutes

Lemon & Dill Chicken

Ingredients

• 4 boneless, skinless chicken breasts, (1-1 1/4 pounds)
• Salt & freshly ground pepper, to taste
• 3 teaspoons extra-virgin olive oil, or canola oil, divided
• 1/4 cup finely chopped onion
• 3 cloves garlic, minced
• 1 cup reduced-sodium chicken broth
• 2 teaspoons flour
• 2 tablespoons chopped fresh dill, divided
• 1 tablespoon lemon juice
  
  

        Preparation

1. Season chicken breasts on both sides with salt and pepper. Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil.
2. Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes.
3. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.

        Nutrition

Per serving: 173 calories; 6 g fat (1 g sat, 4 g mono); 64 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 24 g protein; 0 g fiber; 236 mg sodium; 219 mg potassium.
Nutrition Bonus: Selenium (30% daily value).

Makes: 4 servings
Active Time: 30 minutes
Total Time: 30 minutes

Homemade Face Masks!

For those of us who don’t have the time to escape to a spa for relaxation, these homemade face masks are a great solution for giving skin a boost. Even better, they are all made from completely non-toxic ingredients… in fact, you can eat most of them!

Cool Cucumber Mask

This one is especially great for oily or inflamed skin. Blend 1/2 of a cucumber with 1 tablespoon of honey and 1 teaspoon of bentonite or kaolin clay. Add additional clay if needed to create a paste. Apply to face and leave on for 20 minutes.
Remove with a washcloth and warm water.

Good for: All skin types, especially cooling for acne prone skin

Guacamole Mask

For dry skin, mash 1/2 of a ripe avocado with 2 tablespoons of honey and apply to the face. Let sit 20+ minutes and rinse well.

Good for: All skin types, especially dry skin

Chai  Mask

For a delicious smelling mask that also gently exfoliates skin, mix this mask that doubles as a sweetener for Chai tea. In a small bowl, mix 1 tablespoon of honey and 1/2 teaspoon each of cinnamon and nutmeg.
Rub on face and let sit 20 minutes. Remove with a washcloth and warm water. (Note: some people react to cinnamon or nutmeg on skin. Test a small amount on your inner arm before using)

Good for: oily or normal skin

Tropical Mask

Mash one banana with 1 tablespoon of honey and mix until it forms a smooth paste. Apply to face and allow to stay on for 10-15 minutes. Rinse well.

Good for: Dry skin

Basic Face Mask

Use some bentonite clay or kaolin clay and add enough water to make a paste. Apply to face in a circular motion until face is covered. Let dry and use a warm, wet washcloth to remove.

Good for: All skin types

How to make your hair grow faster!

1. Eat a balanced amount of protein every day. Protein is essential for healthy hair growth. Just make sure you eat the right amount. Hair is largely composed of keratin, a protein made up of amino acids. To grow new hair, your body must produce more amino acids, which it can only do from consuming protein. Because hair needs these ingredients to promote hair growth using additional over the counter products can sometimes give that extra boost of nutrients and proteins and even promote faster hair growth. Healthy protein sources include lean meat, fish, eggs, nuts, beans, and soy products. Ensuring you have enough protein in your daily diet, the protein will literally give your body the building blocks for new hair growth.

2. Be sure to eat adequate amounts of iron and zinc. Iron and zinc deficiencies can lead to poor hair health or even hair loss in addition to conditions such as anemia. Iron is essential for the transmission of oxygen to your cells (including your hair follicles) and helps your body use protein to build strong hair. Animal sources, such as lean meats, poultry, and eggs are most readily absorbed by your body, but good vegetarian sources include beans, lentils, tofu, and soybeans. Zinc helps your body grow and repair tissue, such as your hair, and keeps the oil glands around your hair follicles working as they should. Get your zinc from peanut butter, lean meat, oysters and crab, poultry, pumpkin seeds, or chickpeas. If you have a zinc or iron deficiency, you may need supplements that should only be taken under the direction of a health professional. Many people can achieve healthy levels of iron and zinc by eating the above-mentioned foods or by consuming fortified grain products, such as cereal, bread, and pasta.

3. Don't cut fat out of your diet. Healthy fats are indispensable to hair growth. Without fat in your diet, your body cannot maintain healthy hair.

• Fat is also very important to the body because it helps it assimilate vitamins that are necessary for hair growth, like Vitamins A, D, E, and K.
• Be sure to limit your fat into to a healthy level and focus on unsaturated fats and fatty acids such as Omega 3. 

4. Make sure you meet your recommended daily intake of Vitamin C. Having a Vitamin C deficiency can cause dry, dull, and weak hair that is prone to breakage.Your body uses Vitamin C to build collagen, a fiber essential to the production of new hair cells. Without Vitamin C, your body will also have a hard time absorbing iron, so it's doubly important to make sure you get your daily dose, particularly in combination with iron-rich foods.Good sources of Vitamin C include citrus fruits, pineapples, strawberries, guava, broccoli, kale, and peppers.

5. Take B vitamins to avoid hair loss. Anecdotally, B vitamin supplements and topical applications have gained a significant following among those trying to speed up hair growth.

• Though there is little scientific evidence that increased consumption of B Vitamins such as riboflavin and biotin actually leads to healthier hair, deficiencies of these vitamins can lead to hair loss or thinning.Consult with your physician before taking any supplements since hair loss could be a result of something other than a Vitamin B deficiency.
• Good sources of B vitamins include seafood, spinach, oatmeal and other whole grains, soybean products, lean dairy, lean meats, bananas, lentils, potatoes (with the skin), peas, beets, broccoli, and artichokes.

Also see:
http://tfashionandlife.blogspot.com/2014/07/4-ways-to-shower-smarter.html
and my first youtube DIY video: https://www.youtube.com/watch?v=Kq_hVOzwaJ0

My face night routine!

Long and busy day is over, after moulting and dinner, comes my favorite part, removing makeup and preparing  face for the night.

First I take off most of my makeup with makeup removing wipes. I always use different. Now I have this great Softly wipes, they are very well to remove makeup and not irritating to the skin.

Then I cleancing my face with Eveline make up removing lotion. This is cleanser, tonic and make up remover in one. It's very good. I putt a little extra on my hand and well rub on my face, then I pick up the excess with wipes.

After that I peeling my face with Bourjois Paris radiance-boosting face scrub. This thing is awesome, after peeling the skin is very soft and shiny, and simply looks healthy.

And then moisturise my face with my favorite night cream. I use Nivea daily essentials regenerating night cream.

And that's it. I constantly changing products for nighttime routine, but this is something that I use now and I like how my skin looks after that.

Healthy lunch ideas!

 

Roast Beef and Horseradish Wrap

Roast beef and horseradish is a match made in flavor heaven. And this quick wrap has less than 200 calories!
 
Calories: 194

• 2 teaspoons light mayonnaise
• 1/2 teaspoon prepared horseradish
• 1 whole-wheat tortilla
• 1 large romaine lettuce leaf
• 3 slices lean roast beef
• 1/4 cup chopped tomato

Directions

1.

Mix the mayonnaise and horseradish in a small bowl. Spread the mixture on one side of the tortilla.

2.

Place the lettuce leaf in the center of the tortilla, followed by the roast beef and tomato. Fold the outer edges in, then roll.

                                                      Berry Goat-Cheese Salad

Cook an extra chicken breast at dinner and then toss it with strawberries, blueberries, pecans, tomatoes, and spinach. If berries are out of season, frozen ones will work, too.
 
Calories: 222

1 Tbsp pecans
3 cups baby spinach
1/2 cup halved strawberries
1/2 cup blueberries
1 yellow tomato, cut into eighths
2 purple radishes, thinly sliced
1 skinless chicken breast (6 oz), grilled
1 Tbsp goat-cheese crumbles

Dressing:
1/4 cup sliced strawberries
1 Tbsp fresh orange juice
1 1/2 tsp red wine vinegar
1/2 tsp orange zest
1/2 tsp sugar
2 Tbsp nonfat Greek yogurt
1 large pinch kosher salt

1 Combine all dressing ingredients in a blender or food processor, or whisk together until smooth.

2 Toast pecans in a 400°F oven for 2 minutes. Remove from oven. Set aside.

3 In a large bowl, combine spinach, berries, tomato, and radishes. Drizzle with dressing. Toss gently.

4 Divide salad between 2 plates. Place half the chicken on top of each salad. Sprinkle with nuts and goat cheese.

                                                                   Chicken Panini

 For a satisfying lunch, layer sliced chicken breast, black forest ham, and Swiss cheese on a wheat roll and serve with marinara sauce on the side.
 
Calories: 292

• 6 oz sliced low-fat Swiss
• 4 oz sliced reduced-sodium Black Forest deli ham
• 4 oz sliced reduced-sodium deli chicken breast
• 4 whole wheat rolls (12 oz total), sliced and gutted
• 1/2 C marinara sauce, heated

Directions

1.

Heat lightly oiled grill or panini press to medium heat (or use a grill pan).

2.

Divide cheese, ham, and chicken evenly among rolls, starting and ending with cheese.

3.

Close sandwiches and grill, flipping and pressing them with spatula if necessary, until golden brown on both sides and cheese is melted, about 5 minutes total.

4.

Halve sandwiches and serve with marinara sauce for dipping

                                                  Mozzarella and Tomato Salad

This easy and meal salad will remind you of a caprese salad at your favorite Italian restaurant.  

Calories: 243

• 1 medium tomato, cubed
• 1 oz fresh part-skim mozzarella cheese, cubed
• 1 cup fresh spinach leaves add to shopping list
• 1 clove garlic, pressed
• 1 1/2 tsp olive oil
• 2 tbsp balsamic vinegar
• 2 tsp sunflower seeds
• 1/4 tsp black pepper

                                                    Grilled Chicken and Pineapple Sandwich

Looking for a not-so-ordinary chicken recipe? Try this sweet-and-spicy Hawaiian take on a lunchtime classic.
 
Calories: 387
 
What You'll Need:
4 boneless, skinless chicken breasts (4 to 6 oz each)
4 pineapple slices (1/2-inch thick)
1/4 cup pickled jalapeno slices, or 1 fresh jalapeno, thinly sliced
Teriyaki sauce
4 slices Swiss cheese
4 whole-wheat kaiser rolls
1/2 medium red onion, thinly sliced

How to make it:
1 Combine chicken and enough teriyaki sauce to cover it in a resealable plastic bag. Marinate in the refrigerator for at least 30 minutes and up to 12 hours.

2 Heat a grill until hot (you shouldn't be able to hold your hand above the grates for more than 5 seconds). Remove chicken from marinade and place on the grill; discard any remaining marinade. Cook for 4 to 5 minutes, flip, and immediately add cheese to each breast. Continue cooking until cheese is melted and chicken is lightly charred and firm to the touch. Remove from grill; set aside.

3 While chicken rests, add pineapple and rolls to the grill. Cook rolls until they're lightly toasted, and pineapple slices until they're soft and caramelized, about 2 minutes per side. Top each roll with chicken, pineapple, red onion, and jalapeno slices. If you like, drizzle chicken with a bit more teriyaki sauce.

Makes 4 servings.
Per serving: 387 cal, 13 g fat, 29 g carbs, 703 mg sodium, 3 g fiber, 36 g protein