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TOGOFIT TIP #3 - Roasted Chickpeas

Cashews, almonds, walnuts and pistachios all make great snacks. Nuts have been linked to lower cholesterol, better weight control and heart health. However, these health benefits often come with a hefty price tag!
Roasted chickpeas are an inexpensive, nutritious addition. Full of protein and fiber, chickpeas are a great option for a healthy and delicious afternoon snack.
How to oven-roast spicy chickpeas:

In a large bowl, evenly coat the chickpeas with the spices listed above. Spread them evenly on a rimmed baking sheet and place it in a pre-heated oven at 400°F for 30-40 minutes.
Recommended Reading of the Day:
Superfood Swaps: Healthy Alternatives That Won't Break the Bank (Active Times, The Huffington Post)
Exotic superfood trends are often too expensive to keep up with; here are a few cheaper, nutritious alternatives.
Image Source: “Healthy Crush” blog by Jenny Sansouci

TOGOFIT TIP #6 - Kasha

Buckwheat is an energizing and nutritious whole grain rich in flavonoids. Studies have linked it to lower cholesterol, lower blood pressure and lower risk of diabetes. It is also a great source of many essential nutrients, including fiber and magnesium. Alternative medicine practitioners classify it as a “warming” food, making it perfect for these cold, windy days!
How to make Kasha (roasted buckwheat):

Cooked kasha will keep for 3-4 days in the refrigerator. So you’ve time to make delicious the Double-Buckwheat Blueberry Pancakes pictured here!

Recommended Reading of the Day:
Not Your Bubbe’s Kasha (Martha Rose Shulman, New York Times)
Find innovative recipes with kasha and learn more about its nutritional properties.

TOGOFIT TIP #9 -  Protein Powder

Whether you’re starting a new work out program, amping up your workouts or recovering from injuries, protein powder is a great way to boost your nutrition intake. Simple recipes like protein pancakes, post-workout shakes and breakfast smoothies can help your body build, maintain, and repair muscle throughout the day.

How to make a protein-rich hot chocolate:

Blend ingredients in a blender until smooth. Heat over medium-low heat, stirring occasionally until it beging to simmer. Pour into a mug and enjoy!

Recommended Reading of the Day:
The Best Protein Powder for Your Smoothie (Nicolo Yorio Jurick, Fitness Magazine)
Protein powder is great for anyone who’s looking to lose weight or gain lean muscle. Here’s a guide to seek out the powder that best suits your needs.
Image Source: News&Views

TOGOFIT TIP #11 - Break the Soda Habit with Sparkling or Infused Water

The US soda market is worth about $39 billion and its expense on our health is much higher. The excess calories, sugars and caffeine have been linked to unnecessary weight gain and a variety of health issues. While studies on the ill-effects of soda are under debate, the benefit of moderation is not! Sparkling water and fruit-infused water can be a great substitute for soda cravings with all of soda’s fizz, fun and flavors without the harmful effects!
How to dress up your water with an Orange Vanilla Infusion:

Recommended Reading of the Day:
Ask JJ: Crushing Your Soda Habit With Water (JJ Virgin, The Huffington Post Healthy Living)
These tips will help you painlessly increase your water intake and break the soda habit.
Image Source: Brit + Co

TOGOFIT TIP #14 -  Healthy Spreads

Packing snacks with nutrient rich ingredients is a great way to calm the munchies without breaking your diet plan. Fresh spreads on toast can be an easy, quick replacement for plain ol’ jam and butter. 
Tapenade is a great savory spread that combines olives and olive oil to make a fancy bite in less than ten minutes. Olives are a good source of monounsaturated fatty acids, which can help reduce bad cholesterol levels and keep your heart healthy.
Try this Tapenade recipe:

In a blender, combine the olives, clove, anchovies, basil leaves and capers. Add oil with the blender running and blend until slightly chunky. Spread on toasted whole-wheat or garlic bread!

Recommended Reading of the Day:
5 Healthy Spreads for Bread (Health Magazine)
Go beyond butter and top your toast with these tasty, nutrient-dense recipes from renowned chef Alain Ducasse.
Image Source: Cooking Light


Categorized under Food: Greek Yogurt Smoothie
We all know that breakfast is the most important meal of the day but, making sure we’re eating a nutrient-dense breakfast each day is still a difficult feat. Breakfast smoothies with Greek yogurt are the perfect solution! They’re quick to make, easy to transport, and highly nutritious without skimping on taste. Greek yogurt has twice the protein content of regular yogurts and is packed with probiotics that aid in digestion. It is a great source of vitamin B12, iodine, calcium and potassium.
Blend the following ingredients until smooth to make a delicious Thin Mint Smoothie:

Recommended Reading of the Day:
8 Ways Greek Yogurt Benefits Your Health (David Heitz, Healthline)
Here’s more about the nutritional benefits of Greek yogurt and why it’s the perfect addition to your regular diet.
Image Source: POPSUGAR Fitness

Description: Turmeric Milk, Nutrition Stripped, Turmeric, Golden Milk
TOGOFIT TIP #18 - Golden Milk

Turmeric is traditionally used in Eastern traditions to add color to curries but this bright spice has many health benefits too! Curcumin, the key component in turmeric, has anti-inflammatory and anti-oxidant properties. It is a natural immunity booster that also helps digestion and aids in relieving muscle soreness. A glass of warm spiced milk is a great way to incorporate turmeric into a soothing nighttime routine.

How to make golden milk:

Mix the ingredients in a small saucepan and simmer in low-medium heat for up to 20-30 minutes.
Recommended Reading of the Day:
6 Health Benefits Of Turmeric (Sarah Klein, The Huffington Post)
From keeping away diabetes to easing joint pain, here are a few ways turmeric has been used in folk medicine.

Image Source: Drink Healthy Drinks

TOGOFIT TIP #21 - Eggplant Brownies

Eggplants are a great source of fiber, potassium, vitamin C, vitamin B-6 and flavonoids. They help maintain weight and cholesterol levels, are low on calories and promote heart health. Brownies are the key to happiness! Swapping in eggplants for butter and oil is a great way to bring a healthy twist to the occasional chocolate craving.
Try this recipe:

1. Prick eggplants with a fork and microwave on high for 8 minutes, stopping occasionally to drain any liquids. Let cool.
2. Microwave chocolate in a bowl on high at 20-second intervals, stirring completely, until melted.
3. Mash eggplants and melted chocolate. In a separate large bowl, mix honey, eggs, cocoa powder, almond flour, baking powder, and salt until combined. Add eggplant mixture and stir.
4. Pour batter into a prepared 7 x 7 baking pan. Bake 40 to 50 minutes in a preheated oven at 350 degrees.

Recommended Reading of the Day:
11 Crazy Delicious Desserts with Hidden Healthy Foods (Shape Magazine)
From cauliflower “rice” pudding to ice cream with spinach, here are some amazing recipes to sneak in healthy ingredients into your guilty pleasures.
Image Source: “Niki Nutrition” blog

- Dried Dates
For those looking for a small mid-run snack, dried dates are the perfect addition to your gym bag. They are a great source of a range of vitamins including Vitamin A, C, E, K, B2 and B6 as well as various essential minerals. The carbohydrate content doubles in dried dates when compared to fresh. They're also a quick and easy way to add calcium, iron, magnesium and potassium to your diet. They're especially great for runners looking to gain muscle as well!

Recommended Reading of the Day:
What to Eat Before a Run (Jessica Girdwain, Active)
Here are more tips on choosing the right meals and snacks for an optimal run.
Image Source:  StyleCraze  

TOGOFIT TIP #29 - Coconut Oil

According to some researchers, virgin coconut oil has positive effects on HDL and total cholesterol levels. In moderation, it is a great substitute for highly processed oils with trans-fat. It works well as a butter substitute for baking due to its lightly sweet flavor. Coconut oil might also improve glucose tolerance and reduce body fat accumulation.
How to make a Coconut Oil Salad Dressing:

Whisk all of the ingredients in a bowl until well-blended. Let stand for an hour before refrigerating.
Set it out on the counter or put it in warm water for a few minutes to make it liquid prior to using.
Recommended Reading of the Day:
9 Nutritious Coconut Oil Cooking Hacks (Sara Angle, Shape)
Here are more recipes that use coconut oil as a major fat substitute.

Image Source: FitFastFeminine blog

TOGOFIT TIP #32 - Cauliflower

From cheesy breadsticks to alfredo and fried rice, most of your carb-indulgent recipes can be tweaked with cauliflower! Cauliflower is an excellent source of vitamin K, vitamin C, vitamin B6 and fiber. It is a cruciferous vegetable that has great anti-inflammatory and detoxification properties. Not to mention it was King Louis XIV’s favorite!
How to make a creamy cauliflower sauce:

Recommended Reading of the Day:
How To Substitute Cauliflower For Just About Everything You Eat (Kate Bratskeir, Huffington Post)
This list of cauliflower recipes turns pasta gluten-free, pizzas low-carb and cereal Paleo.
Image Source: Creamy Cauliflower Alfredo Sauce (sheknows)

- Polenta
Once considered “peasant food” in Italy because of its cheap and filling nature, Polenta is a golden-yellow cornmeal that is now making the health rounds. It is a low-carb food with high levels of Vitamin A, C and β-carotene. Its rich, velvety texture makes it versatile enough to be used in a multitude of recipes as a gluten-free, low-calorie substitute. Moreover, it makes the perfect breakfast to leave you energized after a morning run this spring!
How to make an instant polenta breakfast:

Recommended Reading of the Day:
Recipes for Health: Polenta (Martha Rose Shulman, The New York Times)
Read more about polenta’s benefits and find other easy recipes.

Image Source: Best Post-Run Breakfast (POPSUGAR Fitness)

TOGOFIT TIP #38 - Mediterranean Diet

A study presented at the American College of Cardiology last month found that adherents of a Mediterranean diet were 47 percent less likely to develop heart disease. Researchers tracked more than 2,500 people for 10 years and found that the diet has direct benefits for heart health, in addition to its indirect benefits in managing diabetes, hypertension and inflammation. Here’s a delicious Mediterranean recipe to try this weekend!
How to make Mediterranean spinach pie:

Recommended Reading of the Day:
Healthy Mediterranean Recipes and Menus (Eating Well)
Here are more recipes with fresh vegetables, fish, protein-rich legumes and olive oil to take you through the rich, colorful culinary history of the Mediterranean Sea.

Image Source: AllYou

TOGOFIT TIP #39 - Fresh Meals

Eating freshly cooked meals is not only healthier but is also a great way to keep wellness on the minds of everyone in your household. Moreover, knowing the ingredients and effort that went into each dish makes it all the more delectable.  While spending long hours in the kitchen might have once been a daunting task after a busy day’s work, there are many options to simplify the process! 

Smartphone apps like Pepperplate and Paprika can help you choose recipes and create a shopping list to streamline easy meal plans for every week. Companies like The Fresh 20, Hello Fresh, Sweet Roots and Plated make it even easier by delivering ingredients packaged according to the recipe. All you have to do is break out the spatula! Find more in the article linked below.

Recommended Reading of the Day:
13 Companies Making Healthy Meals Easier Through Delivery (Kate Morin, Greatist)
From apps that will help you make your grocery list to delivery services that will leave ingredients measured for the recipe at your doorsteps, here are a few companies that will make your life in the kitchen much easier.

Image Source: Sophie Loves Food blog

TOGOFIT TIP #42 – Honey

Honey’s antioxidant and anti-bacterial properties can help your immune system defend you against illness, including the common cold. Many people swear it keeps their seasonal allergies at bay! Honey is also a popular home remedy for digestion problems and sore throats. In addition, when used in moderation as a replacement for white sugar and other sweeteners, it can help you lose weight.
Try this bedazzled Honey Plum Splash:

Muddle the lemon wedge and plums in a flat-surfaced glass. Add honey, bourbon, and seltzer. Shake well, serve on the rocks and watch it vanish into thin air!
Recommended Reading of the Day
The Greatist Table: 5 Healthy Honey Recipes from Around the Web (Sophia Breene, Greatist)
You might use honey in your green tea but how about in a broccoli salad? Find some fun, creative recipes with honey here.

Image Source: The Sweetest Occasion blog 

TOGOFIT TIP #43 - Matcha

Green is the new gold! Matcha is a finely ground green powder of specially grown, high-grade tea leaves. From New York Fashion Week to LA’s coolest cafés, it is reforming coffee-addicts and making waves in the beauty sector. Traditionally, a smooth green tea can be made simply by whisking the powder into hot water but countless creative recipes are putting matcha in the spotlight- including green shots, smoothies, soufflés and macarons.

To make this potent powder, tea plants are shaded up to 20 days to boost chlorophyll levels. The leaves are then harvested, dried and powdered. With each cup of matcha tea, you’re consuming whole leaves with all of their great nutritional properties, as opposed to steeped tea which only extracts a limited amount.

These properties include vitamins, fiber and antioxidants, which are linked to protection against heart disease, better blood sugar regulation, blood pressure reduction, and more. Additionally, while matcha's caffeine content can be comparable to coffee’s, it avoids the jitters by simultaneously inducing a non-drowsy relaxation!

How to make Matcha Coconut Latte:

Recommended Reading of the Day:
What Exactly Is Matcha and Why Is Everyone Talking About It? (Kathy Chan, Eater)
Learn more about the roots of this traditional Japanese tea and how to reap its complete health benefits.


Image Source: 14 Must-Try Matcha Recipes You’ll Drool Over

Description: healthy-chicken-nuggets-2
TOGOFIT TIP #47 - Chia Seeds

Chia, meaning “strength,” is an edible seed that was valued in Mayan and Aztec cultures.  It is traditionally seen as a major energy booster.  Not only is it a great alternative to processed grains, but its mild, nutty flavor makes it easy to incorporate into staple recipes.  The seeds are rich in omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants and calcium.

How to make Healthy Chicken Nuggets:

Recommended Reading of the Day:
What are the health benefits of chia seeds? (Megan Ware, Medical News Today)
Discover more about the nutritional break down of chia seeds and get ideas for including them into your diet.

Image Source: Lauren Kelly Nutrition blog

Description: Easy and healthy brunch dish: Avocado and Feta Frittata at This Mama Cooks! On a Diet -
TOGOFIT TIP #50 - Avocado

Avocados are high in potassium, fiber and magnesium. They’re full of healthy fats that will help us feel satiated and eat less. Studies say that these natural fats boost heart health and lower cholesterol. They’re even said to be beneficial to treat depression and improve mood.

The best thing about this awesome fruit is probably its versatility! The buttery, rich texture makes it perfect for a variety of recipes. Try this dish for your Mother’s Day brunch this weekend.

How to make Avocado and Feta Frittata:

  • 6 large eggs
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 avocado, halved, pitted, peeled and cubed
  • 1/2 cup feta cheese, divided
  • 1/3 cup oil-packed sun-dried tomatoes, chopped
  • 1 tablespoon olive oil
  • 2 cups baby arugula, divided

  • Preheat broiler.
  • In a medium bowl, beat eggs with salt and pepper.
  • Stir in half of the avocado, half of the feta and half of the tomatoes, and set aside.
  • Heat oil (can be from the tomatoes) in a 9-inch oven-proof skillet over medium heat. Stir in 1-1/2 cups of the arugula until wilted, about 30 seconds.
  • Add beaten egg mixture. Cook until eggs start to set, lifting sides a bit to let uncooked egg run underneath, about 5 minutes.
  • Sprinkle with remaining cheese and tomatoes.
  • Transfer skillet to broiler. Cook until eggs are set, 1 to 2 minutes; remove from broiler.
  • Sprinkle with remaining avocado and arugula. Serve hot.

Recommended Reading of the Day
Science-backed reasons why your body loves avocados and you should too (Jessica Orwig, Business Insider)
Find more about the health benefits of this fruit that is considered a staple in Latin America.

Image Source: This Mama Cooks blog

TOGOFIT TIP #52 -  Eat Out Healthy

Whether you’re headed out to a fast food joint or a dinner celebration, eating out does not have to mean eating unhealthy. Even if the restaurant isn’t as health conscious as it could be, you can take control by being a conscious customer.

Checking the menu ahead of time is a great way to get started. Instead of simply counting calories, take a look at how the meals are prepared, compare healthy vs unhealthy fats, and make a note of the variety in vegetables.

When you get to the restaurant, exercise your own portion control! Most restaurants today have increased portion sizes than the same meals in the past. To mitigate this, set aside some of the food as soon as it comes to be boxed up later. This will help us avoid “the completion compulsion” so that we can enjoy the meal without feeling guilty later!

Recommended Reading of the Day:
How to Eat Healthy at Restaurants (N/A, The New York Times)
Check out these tips on how to make healthy choices at a variety of restaurants.

Image Source: NY Times

TOGOFIT TIP #54 - Artichokes
This edible plant is an excellent source of antioxidants, fiber, Vitamin C and Vitamin K. Studies say artichokes help lower cholesterol and prevent heart disease. Their high cynarin content enables us to digest fats and vitamins better, making them a great option anyone looking to improve digestive health.
While they might not be the easiest vegetable to prepare, they are best tried now when they’re at peak season. The colorful, crisp and tightly-packed spring leaves can be incorporated into a number of common recipes. Try this pot-roasted version!
How to make Pot-Roasted Artichokes:

  • A bowl of lemon water
  • 3 1/2 pounds baby artichokes (about 18)
  • 1/4 cup olive oil
  • 2 garlic cloves, thinly sliced
  • Salt
  • 1 1/2 cups dry white wine (such as Sauvignon Blanc)
  • 1 tablespoon drained capers
  • 1/4 cup torn fresh mint leaves
  • 2 tablespoons fresh flat-leaf parsley leaves

Recommended Reading of the Day:
Unique Ways to Incorporate Artichokes into More of Your Dishes (Gabriella Carmichael, One Green Planet)
From creative pizzas to purées, here are few ideas to eat more artichokes this season.


Image Source: Epicurious

TOGOFIT TIP #57 - JLo’s Smoothie

Looking for more reasons to love Jennifer Lopez? How about her Berry Berry Good Smoothie?

This delicious blend contains strawberries, blueberries and raspberries. With a solid scoop of protein powder, Greek yogurt and fresh fruits, a glass makes a great breakfast, low on calories while being rich in protein and fiber. Berries are packed with antioxidants, potassium, vitamin A and vitamin C. They are especially great for boosting your mood and keeping you energized.
Blend the following ingredients to make your own:

Recommended Reading of the Day:
Antioxidants in Fruits (Jeanie Lerche Davis, WebMD)
Learn more about recent studies on disease-fighting antioxidants in fruits and how to get the most out of them.

Image Source: Tenina blog

Description: Crock-Pot Three Bean Turkey Chili Baked Potatoes
TOGOFIT TIP #60 - Protein and Fiber

Including a combination of protein and fiber in your meals could help you lose weight more easily. When eaten together, they are digested slowly and keeps hunger at bay for longer periods of time. Protein intake with fiber also prevents drastic changes in blood sugar and avoids intense crashes. Coupling lean meats and natural fiber with a moderate portion of carbohydrate is a great way to satisfy cravings responsibly. 
Try this recipe for Three Bean Turkey Chili Baked Potatoes!
For the Chili:

  • 1 lb. Ground Turkey, extra lean
  • 2 cans Diced Tomatoes
  • 1 can each of Black, Kidney and White Beans
  • 1 small can Tomato Paste
  • 1 small can Green Chilis
  • 3 tablespoons Chili Powder
  • 1.5 teaspoons Paprika
  • ½ tablespoon Cumin
  • Salt and Pepper, to taste

For the Baked Potatoes:

  • 8 Medium-sized baked potatoes
  • Plain Greek yogurt
  • Avocado
  • Salsa
  • Low-Fat Colby Jack Cheese (optional)

  • Place all of the chili ingredients in a crock-pot and mix until combined. Cook on low for 8 hours or on high for 4-5 hours.
  • Nuke potatoes for 3-5 minutes each.
  • Cut a wedge into the potatoes and fill with chili when they are still warm.
  • Top with Greek yogurt, avocado, salsa, and an optional pinch of cheese and paprika.

Recommended Reading of the Day:
Small, Frequent Meals With Protein & Fiber (Laurie Beebe, SF Gate)
Eating protein and fiber in combination can help you lose weight more easily. Find more ideas on how you can incorporate this combination into small, frequent meals throughout the day.

Image Source:  Fit Foodie Finds blog

Description: red-pepper-wrap Recipe

Bringing your lunch to work is a great way to keep track of your diet choices without getting swayed by impulse buys and unhealthy menu options. Of course, packing a lunch might require a bit more planning but once the routine is conquered, it might just compensate for the time spent standing in line at the sandwich shop. Not to mention it allows you to stay in control of both the ingredients and your wallet!
Try these Red Pepper, Goat Cheese, and Fresh Mint Wraps:

  • 1 (4-ounce) package goat cheese
  • 4 tablespoons chopped fresh mint
  • 4 (8-inch) spinach tortillas
  • 1/2 cup chopped bottled roasted red bell peppers
  • 1/4 teaspoon salt
  • Combine cheese and mint in bowl.
  • Wrap tortillas in paper towel and microwave on high for 20 seconds.
  • Spread each tortilla with 2 tablespoons of the cheese mixture. Add peppers and sprinkle with salt.
  • Roll up the tortillas and wrap each tightly in plastic wrap. Chill for 1 hour.
  • Cut each wrap into 4 pieces, cutting one end of each piece diagonally and one end straight across.

Recommended Reading of the Day:
Bring your Lunch to Work (Mark Bittman, New York Times)
Read more about how you can easily create a healthy eating habit with a little bit of forward-thinking.

TOGOFIT TIP #68 - Yogurt Bowl Breakfast

If all this summer humidity has you thinking about a tropical vacation, try bringing one to your breakfast table! Yogurt bowls mixed with fruit are a great way to “beat the heat” while having a delicious, filling breakfast. In addition to being a good source of calcium, vitamins and protein, yogurt can help disperse body heat and make you feel cooler.
Moreover, its plentiful probiotics aid with digestion while the potassium content may prevent high blood pressure. The yogurt and fruit combination is also a fantastic way to reenergize after a morning workout. Try this tropical recipe!
How to make Mango-Pineapple Yogurt Bowl:

  • 1 tablespoon coconut flakes
  • 1 cup plain low-fat yogurt
  • ¼ cup diced pineapple, fresh or frozen
  • ¼ cup diced mango, fresh or frozen
  • 2 tablespoons toasted walnut pieces
  • In a non-stick pan, toast coconut flakes over medium-high heat until golden brown. Remove and set aside.
  • Assemble yogurt bowl by layering plain low-fat yogurt, pineapple chunks and mango chunks. Sprinkle with toasted coconut flakes and walnut pieces.

Recommended Reading of the Day:
5 Delicious Make-Ahead Breakfasts to Make Your Morning Easier (Beth Lipton)
From delicious puddings to filling burritos, find breakfast recipes and advance preparation tips that will help you eat well despite the morning chaos.

TOGOFIT TIP #71 - Post-Workout Chocolate Milk

Fridays are all about indulgence, but giving in doesn’t have to mean giving up. A study done at Indiana University shows that chocolate milk is the ideal post-workout beverage, beating out energy drinks such as Gatorade.

Chocolate milk replenishes the carbohydrates, proteins and fluids lost during exercise. It also continues to fuel your body with calcium, sodium and sugar, which will help you feel both energized and refreshed.
As the study’s lead investigator endorses, “it’s water plus a whole lot more.” So get out and treat yourself this weekend with a tall glass of chocolate milk!

Recommended Reading of the Day:
What to Eat Before and After a Workout (Pure Wow)
From fats to carbs, find out how food can maximize your workout and accelerate your recovery time.

Image Source: Chocolate Milk: Carmelo

TOGOFIT TIP #74 - Healthy Burrito
If you think burritos are a diet splurge, try this recipe instead! The portion provides healthy moderate quantities of sweet potatoes, black beans, cheese and egg whites.
In addition to making you full, the burrito’s avocados are full of lutein, a carotenoid that helps to prevent eye disease, and oleic acid, which helps reduce cholesterol.
Try this recipe:

  • 6 whole wheat tortillas
  • 3 medium sweet potatoes
  • 15 oz can black beans, rinsed and drained
  • 1/4 teaspoon cumin
  • 1/4 teaspoon chili powder
  • few dashes of red pepper flakes, if desired
  • 8 large egg whites
  • 1 avocado, diced
  • 1/2 cup reduced fat shredded Mexican or Colby jack cheese
  • 1/3 cup red enchilada sauce

  • Cook sweet potatoes: Pierce sweet potatoes with fork a few times. Microwave on high for 4-6 minutes or until cooked though. Once cooked, remove skins and place potatoes in a bowl. Mash with a fork; set aside.
  • In a separate bowl, add black beans, cumin, chili powder and red pepper flakes. Stir to combine.
  • In a separate medium bowl, beat egg whites together. Spray a skillet with nonstick cooking spray and place over medium-low heat. Add in egg whites and cook. Fold every few minutes to get fluffy eggs.
  • To assemble burritos, warm up tortillas for 10-20 seconds in the microwave. Evenly distribute and spread mashed sweet potato on each tortilla. Distribute egg whites, diced avocado, black beans, and shredded cheese. Drizzle about tablespoon of enchilada sauce in each. Season with salt and pepper. Tuck ends in and roll up.
  • To warm up: Place on baking sheet in oven at 300 degrees for 5-10 minutes or simply microwave them for a minute or two. Serve with sour cream, greek yogurt, salsa, or hot sauce.

Recommended Reading of the Day
Newest miracle food may be avocado, which has potential cancer-busting properties (Ariana Eunjung Cha, The Washington Post)
We’re always hearing about the newest “miracle food.” This time, it’s the avocado. Learn how your favorite Mexican food topping could be helpful in fighting blood cancer.

Image and Recipe Source: ambitiouskitchen

TOGOFIT TIP #76 - Eggplant Pizzas

Remember your first heartbreak? Somewhere around the time you learned pizzas were not their own food group? Well, here’s a way to satisfy your pizza craving with none of the guilt! This eggplant pizza recipe is low-carb, gluten free, low-glycemic and absolutely delicious. Mini-pizzas are perfect for every age, and they will make great appetizers for all your outdoor summer meals.
How to make Eggplant Pizzas:

  • 1 globe eggplant
  • about 1 T salt
  • about 2 T olive oil
  • about 2 tsp. dried Italian seasoning
  • 10 large basil leaves
  • 1/3 cup Parmesan
  • 1/3 cup low-fat mozzarella blend 


  • 2-3 tsp. extra-virgin olive oil
  • 3 large garlic cloves, very finely chopped 
  • 2 cups peeled and diced fresh tomatoes
  • 1/2 tsp. dried Italian seasoning blend
  • 1/4 tsp. dried oregano

  • Cut off both ends of the eggplant; then, cut into 3/4 inch thick slices. Put the eggplant pieces on a double layer of paper towels and sprinkle both sides generously with salt.  Let the eggplant sit with the salt on it for 30 minutes to draw out the liquid.  Preheat oven to 375 F.
  • Heat 2-3 tsp. olive oil and sauté finely chopped garlic just until it becomes fragrant. Add diced tomatoes, Italian seasoning and oregano. Let the sauce cook at a low simmer until it's thickened. Add water as needed.
  • Wipe eggplant dry with paper towels and lay the slices on a roasting sheet. Brush the tops of the eggplant with olive oil, and sprinkle with Italian seasoning.  Roast for 25 minutes.
  • Top with tablespoons of sauce, thin basil slices, and generous amounts of the Parmesan and mozzarella blend.  Turn oven setting to broil until the cheese is melted and slightly browned (5-6 minutes).  Serve with red pepper flakes if desired!


Recommended Reading of the Day:
5 Healthy Lessons Julia Child Taught Us (Leah Zerbe, Rodale’s OrganicLife)
The above recipe is from Julia Child, chef and TV personality extraordinaire who brought French cuisine to mainstream America with a spoonful of wit and passion. From embracing fresh food to finding joy in the kitchen, here are a few insights from her bright and charming legacy.

Description: Garlic Edamame
TOGOFIT TIP #79 - Garlic Edamame

Edamame is a young soybean that has been harvested before the beans get hard and dry. It a terrific vegetarian protein source that is also easy to prepare and versatile in its use. You can find frozen edamame in most of your favorite grocery stores but it’s just as easy to prepare fresh edamame as well. Its buttery flavor makes it a great choice for salads and casseroles! A bowl of edamame with a bit of sea salt makes a great snack in itself. It’s also a rich source of calcium and iron.
Substitute your garlic fries with this bowl of crispy garlic edamame!

  • 1 package frozen edamame (13 ounces)
  • 1 tablespoon sesame oil
  • 8 grams garlic, grated (about 1 large clove)
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt
  • Mix the sesame oil, grated garlic and black pepper together in a bowl.
  • Heat or cook your edamame following the directions on the package.
  • Drain the edamame and mix with the garlic mixture and toss to coat evenly.
  • Sprinkle the salt over the edamame and toss again until the salt is evenly distributed.
  • Serve immediately

Recommended Reading of the Day:
10 Unexpected, Energizing Snacks To Keep You Going After 3 p.m. (HuffPost Healthy Living)
From chocolate puddings to kale chips, here are some great snacks to help you avoid the afternoon slump.

TOGOFIT TIP #83 - Pomegranates 
In America, pomegranates are often overshadowed by more common fruits such as apples and oranges. Despite this, pomegranates are one of the healthiest fruits out there – full of antioxidants, Vitamin C and polyphenol, which are known to prevent cancer and cardiovascular diseases. In addition, the red jewels are full of nutritious juice! Next time you’re in the mood for fresh fruit, try a pomegranate– your body will thank you!

Three ways to juice a pomegranate:

Recommended Reading of the Day:
Patriotic cocktails to toast the Fourth of July (Frank Burgos, Philly Voice)
Want a health excuse to celebrate the 4th of July in style? Try  “The American Dream,” a great cocktail complete with pomegranate liqueur and juice. Created first in honor of President Obama’s inauguration, this drink is a sure crowd-pleaser!

Image Source: The National