THE HEALTHIEST MASH FOR YOUR THANKSGIVING

THE HEALTHIEST MASH FOR YOUR THANKSGIVING

A blog post by: Alejandro Chabán

The perfect MASH recipe to substitute your traditional 295 calorie mashed potato dish this Thanksgiving! Swap out your potatoes for cauliflower heads and take note of this DELICIOUS 92 CALORIE estilo Yes You Can! #Cauliflower Mash!

 

INGREDIENTS

  • 1 medium cauliflower head, cut in small pieces, approximately 4 cups
  • 1 tbsp extra virgin olive oil
  • 1 ground garlic clove
  • 1/4 cup parmesan cheese (optional + 50 calories)
  • 1 tbsp light cream cheese
  • 1/2 tsp salt
  • 1/4 tsp black pepper

PREPARATION:

  1. Boil water in large pot. Add salt to water just prior to boiling point to add flavor while cauliflower cooks.
  2. Drop cauliflower into boiling water and cook 8 to 10 minutes without lid.
  3. Drain cauliflower and water from pot. Then place cauliflower back into pot and let sit 2 to 3 minutes.
  4. In separate pan, cook the garlic with olive oil for approximately 2 to 3 minutes or until soft and aromatic.
  5. In the large pot, mix the garlic, cheese (optional), salt, pepper with the cauliflower and mash away!
  6. That’s it, you’re done!

Remember to let cool and serve warm it’s the best way to enjoy this deliciously scrumptious recipe!
Here’s an idea, if you plan on cooking this for this Thanksgiving, don’t forget to use the hashtag #YesYouCanRecipe for a chance to be featured on @YesYouCan!’s Social Media channels!

Bon Appétit!

HOW TO HAVE A HEALTHY ROAD TRIP

HOW TO HAVE A HEALTHY ROAD TRIP

A blog post by: Alejandro Chabán

Vacation season is finally here and it is time to start planning a road trip with your family. Food plays a very important role here, so here are a few healthy tips for your next road trip:

Make a plan

First of all, create an itinerary with your family. Check the map to plan the stops you need to make. Include any bathroom breaks, time you need to stretch your legs, and of course, stops to eat. This will help you decide what to pack to make your road trip more comfortable.

What meals should you pack?

1. Foods that keep you hydrated

It is very important that you pack a lot of water to keep your body hydrated, especially during summer road trips. Tell your kids to help you choose which foods to pack and include the following to keep them hydrated:

• Long cut up slices of cucumber with lemon.

• Pieces of celery with peanut butter.

• Infused water with celery, cucumber, and cilantro.

2. Foods that give you energy

You should not waste energy during road trips, which is why you should limit the quantity of sugar you consume. Remember that too much sugars means frequent bathroom stops. However, your kids do need a moderate amount of carbs to maintain their energy levels. With the help of your kids, prepare the following:

• Mixed nuts. In a small plastic bag add some cranberries, almonds, pumpkin seeds, and sunflower seeds.

• Make oatmeal cookies. You can mix oatmeal, almond milk, baking powder and 3 egg whites.

TIP: Only eat these in the morning.

• It is very important that you do not forget to bring your Meal Replacements. These will keep you energized and help you save time. Remember, Meal Replacements are only recommended for adults 18 and over.

3. Foods that give you strength

For a healthy and strong body, we recommend adding protein to all your meals. So, before leaving for your road trip, do the following:

• Boil eggs.

• Make a delicious ceviche to go. This will be easy to eat during any of your stops and you do not need to heat it up.

• Make a salad with tomatoes, lettuce, lime, peppers, and grilled chicken. Salads like this do not need to be heated up either.

Your transformation process does not have to be delayed because you’re going on vacation. Everything has a solution and planning ahead is better for everyone in your family to be happy and healthy

Yes You Can!

A HEALTHY HALLOWEEN

A HEALTHY HALLOWEEN

A blog post by: Alejandro Chabán

¡Happy Halloween!

Many of you have been asking me how to make this special Holiday a bit healthier for you and the kids. Well, today’s your lucky day because we’ve got some fun, easy and most importantly HEALTHY snack recipes!

Yes You Can!

🕷 Creepy Yes You Can! #ChocoBrownie Protein Spiders 🕷

The kids will love to make this simple 5 step Halloween récipe with YOU! They’re terrifying! 🎃.

Ingredients:

  • 1 cup almonds (ground)
  • 1 scoop Choco-Brownie Yes You Can! Protein
  • 1/4 cup water
  • 1 egg

Preparation:

  1. Grind the almonds in the blender
  2. Mix all the ingredients, except the almonds, to prepare the batter .
  3. Add the ground almonds little bit little to enhance the batter’s consistency
  4. Shape the spider balls and cook in the microwave for 2 minutes
  5. Decorate with edible eyes and legs

🐛 JELL-O WORMS 🐛

❄ So simple you won’t even have to preheat the oven! ❄

Ingredients:

  • 1 pkg (3 oz.) sugar free strawberry Jell-O Pack
  • 3 pkg (3 oz.each) no flavor Jell-O (for thickness and consistency)
  • 2 cups water
  • 1/2 cup fat free cream

Preparation:

  1. Boil the wáter, mix in both Jell-O’s until completely dissolved, leave cooling until it reaches room temperate
  2. Add the cream to the mix
  3. Fill a tall glass with ¼ cup of the mix
  4. Add a variety of straws inside the cup and place in the freezer for 30 minutes
  5. Remove the cup from the freezer and add the rest of the mixture inside of the straws.
  6. Place in the refrigerator for 3 hours. You may then start to remove each worm from the straws!
    You can also decorate the plate with ground almonds to resemble rock or soil.

See! Halloween isn’t just about Candy, Candy, Candy, there are many activities that you can enjoy with the kids that won’t put their health at risk.

#YESYOUCAN!

#ChabánTips

HEALTHY FOODS FROM THE DOLLAR STORE!

HEALTHY FOODS FROM THE DOLLAR STORE!

A blog post by: Alejandro Chabán

¡Familia Querida!

If you thought that Whole Foods was the only place where you could buy healthy foods, GUESS AGAIN!

We took a Little trip to the DOLLAR STORE and found not one, but a WHOLE LOT of ítems that you can proudly take home and say Yes You Can! The best part is, they’re all in the GREEN COLUMN of our Yes You Can! Nutritional Guide.

These are just a few of the items you can find:

• SPICES
• CONDIMENTS
• FROZEN VEGGIES 🥗
• EGGS 🍳
• CANNED TUNA
• FROZEN CHICKEN 🍗 AND TURKEY BURGERS
• HEALTHY NUTS AND SNACKS
• OATMEAL
• COFFEE ☕
• TEA
• SELTZER WATER
• WHITE AND BLACK BEANS
• WHOLE GRAIN OR BROWN 🍚 RICE
• WHOLE WHEAT BREAD🍞

See! They all follow the Yes You Can! Traffic Light Diet so you can say goodbye to any excuse you had about how “expensive” it is to eat clean. You can find the basics within the Dollar Store and complement with other foods at your proffered grocery store,

#YESYOUCAN!

#ChabánTips

Three Ways to Differentiate Between Physical and Emotional Hunger

Three Ways to Differentiate Between Physical and Emotional Hunger

A blog post by: Alejandro Chabán

If you are hungry and your special someone asks: “What do you want to eat?” and you answer: “I really don’t know!” you might not be as hungry as you think you are. Maybe your body might be signaling a great desire to eat, but a specific meal or a particular craving does not satisfy real physical hunger

So, how can you differentiate between emotional and physical hunger?

1. Emotional vs. Physical Hunger

Emotional hunger is not caused by an actual, physical pain or need for food to survive. This is caused by a desire to eat either out of habit or because you see good food around you, you are happy or upset, or the smell draws you in and you know tasting it will be good. If you take a walk outside or simply distract yourself, this feeling of hunger may disappear.

On the other hand, physical hunger shows itself slowly and is accompanied by physical feelings of emptiness and rumbling in your stomach. You should not ignore this. In fact, you should eat and make good and healthy choices.

2. Rate your hunger level on a scale from 1-10.

Rating your hunger can help you figure out the difference between cravings and an actual physical need to eat.

• If your hunger level falls between 3-4 and your next meal is not for another 2 hours, you should probably eat a snack. However, if your meal is 45-50 minutes away, you should try to wait.

• Preferably, keeping a hunger level between 4-7 (where you are not starving, but are not too full) is ideal. You should never let your body get to that starving level 1, or be so full that you feel sick to your stomach.

3. Do the almond test.

Almonds are a very fulfilling snack. By eating just a few of these, you will satisfy your physical hunger, but if you keep craving chocolate cake, it is emotional hunger.

• Take the time and ask yourself: “Will these almonds calm my hunger?”

• If the answer is no because you truly only want chocolate cake, then your hunger is emotional.

• If the answer is yes, then your body is probably experiencing physical hunger.

Remember: You should have a healthy relationship with food and nourish your body. If you are bored, give yourself some stimulating material, go for a walk, or work on a chore. Do not just eat out of boredom.

You can also try a delicious Yes You Can! Complete Whey Protein Shake, which will certainly satisfy your physical hunger and keep your transformation process on track*.

Yes You Can!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Metabolism

HOW TO KNOW IF YOU HAVE A SLOW METABOLISM

A blog post by: Alejandro Chabán

If you’ve always thought your metabolism was slow, here are a few symptoms that may help you see just how right (or wrong) you were.  
⓵ HUNGER
⓶ INSOMNIA
⓷ MUSCULAR FATIGUE
⓸ IRREGULARITY IN YOUR MENSTRUAL CYVCLE (women)
⓹ COLD BODY TEMPERATURE
… amongst others. 

It’s EXTREMELY IMPORTANT that you feed your body 5 TIMES A DAY how it’s suggested in Yes You Can’s Nutritional Guide! 

Related: Yes You Can! Nutrition Guide

Just because you THINK that NOT EATING, won’t add to your WEIGHT GAIN, doesn’t mean that you’re automatically shedding the pounds off. You’re actually putting at risk how your organs function, your mental health and your mood.

By eating a balanced diet, 5 times a day (breakfast, snack #1, lunch, snack #2 and dinner) you accelerate your metabolism and help your body operate in an optimal, healthy and efficient way throughout the day. 💪

Learn how you can still eat the foods you love and lose weight at the same time with the Yes You Can! Transform Kits.