Milestone's Monday Munchie // Avocado Chocolate Mousse

Today's Monday Munchie is brought to you by Milestone Personal Trainer, Jonathan Jansen. For National Nutrition Month, we asked our Personal Trainers to share their favorite snacks, meals, desserts, etc. with you. Jonathan shared with us that his favorite snack is Avocado Chocolate Mousse.  Sounds interesting, right? That's why we had to share more! We promise, you'll have no idea you're eating avocado! Chocolate avocado mousse actually proves that dessert can be good for you! Check out Giada De Laurentiis' recipe below. 

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Health Benefits of Agave Nectar 

What makes agave superior to sugar? Sugar is a processed sweetener that has no nutritive value, other than calories. And agave, as compared to other sweeteners, has a desirable low-glycemic index. This means that when consumed, it won't cause a sharp rise or fall in blood sugar.

Agave contains saponins and fructans. Saponins, which are found on quinoa and many plant roots, including ginseng, have anti-inflammatory and immune system-boosting properties, including antimicrobial capability. In fact, the Aztecs used agave syrup to treat wounds because of its antibacterial properties.

Inulin is a type of fructan or fiber that has many health benefits. Studies suggest that inulin can be effective in weight loss because of its low impact on blood sugar and its ability to increase satiety and decrease appetite. Inulin is also associated with lowering cholesterol, reducing the risk of certain cancers, and increasing the absorption of nutrients, such as isoflavones, calcium and magnesium.

Where can you buy agave nectar? Agave nectar or agave syrup is sold in health food stores as well as in some supermarkets. It can be found next to the honey or in the health food section.

Tips for Substituting Agave Nectar for Sugar in Recipes

• Use about 1/3 cup of agave nectar for every one cup of sugar called for in recipes.
• Reduce the liquid ingredients in recipes by one-third, since agave nectar is liquid (and sugar is dry).
• Reduce your oven temperature by 25 degrees.

If you make it, share a photo of your Monday Munchie on Facebook, Instagram or Twitter (@beMilestone) and use the hashtag #MilestoneMM so we can see it! 

Sources: http://www.sheknows.com/health-and-wellness/articles/804491/the-health-benefits-of-agave-nectar

Melanie's Favorite Avocado Stuffed Chicken Breasts

Ingredients

• 4 chicken breasts, pounded flat
• 2 ripe, Fresh California Avocados, peeled, seeded and sliced
• 3 Tbsp. lime juice
• 1 tsp. lemon pepper
• 1 tsp. garlic powder
• 1/2 cup fresh, minced basil leaves
• 1 large tomato, seeded & diced
• 1/2 cup sweet onion, chopped
• 2 Tbsp. cracked peppercorns (optional)

Instructions

1. Place the chicken breasts on a flat, working surface.
2. Mix all the remaining ingredients together, except for the peppercorns.
3. Reserve half of the mixture.
4. Divide the remaining half onto the chicken breasts.
5. Roll up the breasts, tucking in ends.
6. Place in a lightly oiled baking dish.
7. Sprinkle with the peppercorns.
8. Bake in a preheated oven at 350 degrees for 45 minutes, or until chicken is fork tender.
9. Remove from oven.
10. Cut each breast in half.
11. Place on a platter with the reserved avocado mixture.
12. You may garnish the platter with fresh basil, lime slices, small tomatoes & avocado slices (or any of these in different combinations).

Milestone's Monday Munchie // Beginner's Luck Green Smoothie

Happy St. Patrick's Day! Wear green from the inside out and try this healthy GREEN smoothie! The Beginner’s Luck Green Smoothie from Simple Green Smoothies is a great starter smoothie for beginners. It’s full of iron, potassium and vitamins galore and tastes like a tropical treat! 

INGREDIENTS

         2 cups spinach, fresh

         2 cups water

         1 cup pineapple

         1 cup mango

         2 bananas

INSTRUCTIONS

Blend spinach and water until smooth. Next, add the remaining fruits and blend again.

If you make it, share a photo of your Monday Munchie on Facebook, Instagram or Twitter (@beMilestone) and use the hashtag #MilestoneMM so we can see it! 

Source: http://simplegreensmoothies.com/Recipes/beginners-luck

Rebecca's Favorite 3 Ingredient Pancakes

Ingredients (yields 3)

1. 1 egg (or egg white)
2. 1 large banana (slightly green)
3. 1/4 cup blueberries

Cinnamon (optional)

Sugar free syrup (optional)

Directions: Preheat skillet on medium heat. Peel banana and mash with a fork until in liquid form. Add egg and mix well. Spray pan and add batter (enough for 3 pancakes). Add blueberries to the top. Wait until batter begins to bubble and gently flip. Enjoy with sugar free syrup, if needed.

I have also made these with 1/4 cup oatmeal in the batter as well- delicious!

Spring Forward and Feel Great

When we spring forward with Daylight Savings time, we gain an hour of daylight, but we lose an hour of sleep. Adjusting to the time change can take a heavy toll on our health and many of us feel sluggish the days following. Prepare today to feel better tomorrow.

Prepare your kids // Put them to bed 15 minutes early. Make their room darker. Continue your routine. Prepare for grumpiness. Use visual cues to help them know when it's ok to wake up. This blog goes into more detail about each of these suggestions and share's this clock that is color-changing, indicating when it's OK to wake up! If your kids are prepared, you'll be more prepared, too!

Go to Bed 15 Minutes Early // Going to bed just 15 minutes early will help minimize the impact of the time change.

Expose Yourself to Light in the AM // Natural light and fresh air will help you feel refreshed if you wake up groggy.

Get Some Exercise During the Day // Exercise in general helps you sleep better, but avoid exercise within 3 hours of bedtime.

Give Yourself a Sleep Break // If you feel tired days following the change, take a short nap in the afternoon, but not too close to bedtime. Avoid sleeping an hour longer in the mornings.

Avoid Stimulation // Avoiding stimulating substances and devices makes a big difference in how well you wind down and sleep. Alcohol and caffeine can interfere with sleep habits. Try putting down your iPad, phone, or shutting off your computer at least an hour before bed.

Eat Light at Night // Having too much in your stomach, especially fatty or spicy foods, can cause insomnia. Eat light and simple foods for dinner, several hours before bed. If you need a snack before bed, try a carbohydrate or dairy.

SPRING IS COMING! And, we're right there with you; it can't come fast enough! 

Fit Tuesday // Enjoying Mardi Gras Without the Calories

It's called Fat Tuesday for a reason. Mardi Gras celebrations are known for being over-the-top indulgent. Try these healthy versions of your Louisiana favorites and feel good about your Mardi Gras celebration! Celebrate your fitness journey and your small (or big!) successes on what we've deemed FIT TUESDAY! 

Click each photo for the recipe! 

Vegetarian Beans and Rice

Shrimp & Cheddar Grits & a Shrimp Po'Boy

Sausage Gumbo & Dirty Rice

Do you have a favorite, healthy Mardi Gras recipe? Share it with us in the comments below or on our Facebook page and we'll share it with our members! Happy Fit Tuesday!