Health Tips

Crockpot Enchiladas

Crockpot Enchiladas

  It’s 9 a.m. on a Saturday – do you know where your boyfriend is? When fall rolls around, mine is glued to the TV – ready to cheer on his favorite college football teams and blow our rent money on game-day bets with his friends. As long as you win, honey, I still love you.  Whether you like it...

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Crockpot Enchiladas

Crockpot Enchiladas

  It’s 9 a.m. on a Saturday – do you know where your boyfriend is? When fall rolls around, mine...

Sexy Sculpted Arms

Sexy Sculpted Arms

Sexy-sculpted-arms ok Hot in a Tank Top: Four Easy Arm Exercises and 10 Minutes a Day is All it Takes...

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Crockpot Enchiladas


It’s 9 a.m. on a Saturday – do you know where your boyfriend is?

When fall rolls around, mine is glued to the TV – ready to cheer on his favorite college football teams and blow our rent money on game-day bets with his friends.

As long as you win, honey, I still love you. 

Whether you like it or loathe it, the season for beer drinking, bean dip and big boys in their tight pants has arrived – and no doubt you need some grub to feed all the randos that end up at your house on game day.

These “chicken” enchiladas are perfect for a crowd, and I’d be willing to gamble that no one knows they’re vegan.  Throw ‘em in the crockpot and voilà – comfort food magic. Read on for the recipe and a game-day giveaway….



What You Need

  • 1 1/2-2 cups of seitan of faux chicken strips, shredded or cut into small chunks
  • 1 1/2 cups vegan cheese
  • 2 cups of finely chopped spinach
  • 2 tablespoons chopped cilantro
  • 3/4 teaspoon salt
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon cayenne pepper
  • 6 burrito-size tortillas
  • Salsa


Combine all ingredients in a bowl except tortillas and salsa. Stir to mix. To prepare crockpot, spread a layer of salsa on the bottom. Add filling to each tortilla, rolling them up and placing seam-side down on the bottom of the crockpot. (In mine, I had room to put 3 lengthwise).

Cover the enchiladas on the bottom with a layer of salsa on top, just enough to moisten them. Also pay attention to the edges where the tortillas touch the side of the crockpot – you just want to make sure they don’t stick to the pot or the top layer).

Add the remaining enchiladas on top and cover with a little salsa to moisten. Cover and cook on high for about 2-3 hours, checking after about 2 hours. Enchiladas will have a softer texture if you want to take them out early, or leave them in a bit longer for a crispier shell.

Sexy Sculpted Arms


ok Hot in a Tank Top: Four Easy Arm Exercises and 10 Minutes a Day is All it Takes

sculpted armsTank-top season scares the hell out of us.

Winter whiteness and chicken wings just don’t go with that cute little sundress. But you don’t always have time to squeeze in a yoga class after a 10-hour work day, now do you?

Big Guns

My girlfriend, Stefanie, requested easy arm workouts that are accessible from home. The truth is, with ten minutes of arm sculpting a day, your arms will become lean, strong and flab-free. These are four workouts I do almost every day to prevent the dreaded jiggle. My trainer Chris was kind enough to take these pictures while keeping a close eye on my form.



sculpted armsPress-Ups

Take 3 or 5-pound weights (if weights aren’t available, canned food works well), come down by the sides and then press up into an “O” shape. Do three sets of 25 reps.

sculpted armsTriceps Dips

Bring the palms of the hands on an elevated surface (a chair works). Come down to 90 degrees with the elbows and press back up. Try to hold it for two seconds when down. Do three sets of 20 reps.

sculpted armsResistance Band Pulls

Wrap a resistance band around a pole. Bring the arms to 90 degrees and then pull straight. Do three sets of 20 reps.

sculpted armsStraight Arm Pull Backs

Place the resistance band around the feet. Hinge from the waist and bend in the knees. Pull straight back, pinching through the scapula. Make sure arms are straight when pulling back. Do three sets of 20 reps.

Take ten minutes out of your day, and change the shape of your arms. No excuses, bitches.



Do Vegans Get Enough Protein


You know it’s coming.

You’re at the company barbeque, and the prick who works four cubicles down makes his way over to you with his plate of dripping hamburger.

“Don’t you miss this?” he asks, as your nose registers the scent of ground pig lips, ears and assholes. You step away tentatively and imagine kneeing him in the crotch. You shake your head and mumble something about how you have to go. But before you make your escape, he manages to force out between a mouthful of flesh, “How do you get your protein, anyway?”

Tired of bloody carcass-lovers harassing you about how much protein you get? We are too.

Protein Myths

The real deal: Meat-eaters are freaking obsessed with protein, and it’s BS. “How do you get your protein?” seems to be their favorite question to ask. It doesn’t matter how you answer them – be prepared for skeptical looks and even more dumb questions.

Gym rats  will tell you that you need one gram of protein per pound of lean body weight. Like most diet myths, that’s not actually true. Consuming that much protein is useless at best, and harmful at worst. In fact, personal training city of London says medical research shows that getting more than 30 percent of your calories from protein can actually harm you and put major stress on your kidneys, the organs that rid your bod of toxins.

vegans Math Class

It has been proven over and over that humans don’t actually need that much protein to maintain a healthy weight – the actual amount is about .36 grams per pound of body weight.

Don’t let the math intimidate you. To put it in perspective, a 140-pound woman would need about 50 grams of protein per day, which is pretty easy to get, even as a vegan. To find out how much protein you actually need, just multiply your body weight by .36.

But, I Want Muscles

If you want to add more muscle, you can increase your intake to .5 times your body weight, and it’ll be more than enough. Our hunter-gatherer ancestors went for long stretches without meat, getting their protein from the plant world. They did fine. Want the proof? Humans are still alive today.

Vegans Packing in Your Protein

Did you know spinach has protein? Well, it does – a cup of cooked spinach has 13 grams. If you’re a 140-pound woman trying to get to 50 grams of protein a day, you’re already a quarter of the way there.

And there’s more than spinach – the vegan world is aplenty with protein, contrary to popular belief. A cup of soy milk has seven grams of protein, two tablespoons of peanut butter have eight grams and a cup of oatmeal has six grams. But don’t stop there – a cup of lentils has 18 grams and a cup of black beans has 16 grams!

Shake it Baby

If you’re an avid exerciser and want more protein in your diet, try some organic hemp protein, which can be mixed with a banana, one cup of spinach, a teaspoon of cacao powder, a handful of blueberries, some ice cubes and splash of soy milk for a sweet treat that packs a major protein punch. Also feel free to try out pea or soy proteins, which have been around for lactose-intolerant folks forever.

Veggie burgers? Thirteen grams per patty. A cup of tempeh has 41 grams. If you want more, check out this list from The Vegetarian Resource Group.

The bottom line? Don’t let meat-eating pricks bully you. It’s not that tough to get your protein, sweetie.

Kim’s New Skinny Bitch Book


Kim’s Latest Endeavor: Showing You How to Live and Dress Like a Smokin’ Hot, Cruelty-Free Broad

Kim’s New Skinny Bitch Book

Not a day goes by that we don’t remind you to stop indulging in junk.

And that doesn’t only go for what’s lurking in your pantry — in true Healthy Bitch style, it also applies to your makeup, deodorant, lotion, shampoo and the furocious finds that litter the fall fashion runway. Some call it clothes. We call it road kill. (Seriously, the 80s called and they want their fur coats back).

But we don’t knock all these things because we have a chip on our shoulders. We do it because nobody else will tell you. Except for us. And we’re not afraid to piss some people off.

So we made — ahem — asked Kim to write a book about it.

In her new book, “Skinny Bitch Home, Beauty & Style: A No-Nonsense Guide to Cutting the Crap Out of Your Life for a Better Body and a Kinder World,” Kim blows the lid off all the nasties in our everyday stuff, from lipstick, to sofa upholstery, to your denim jeans. It may gross you out. It might tick you off and make you want to vacuum 20 times a week. But it will inspire you to make changes in your life — some easy and others life-altering.

It’s all about baby steps.

Pick up a copy on or win a signed copy from Kim!

Our favorite Skinny Bitch is giving away FIVE copies of her new book. All you have to do is leave a comment below telling us one thing you l-o-v-e about HBD and something you want us to fix or change. We’re not gonna get offended (what are we, 3 years old?!). Consider it constructive criticism.

Win A Bottle of Natural Calm

Natural lip balm

Natural Calm

The Anti-Stress Drink

Remember how much you loved high school chem? The multi-colored minerals and the periodic table of elements that still brings tears of nostalgia to your eyes…

Okay, so you hated chem, and you’re cursing us right now for even reminding you of the “periodic table.” Well, fact is, you need to know about some of those minerals, specifically, magnesium.

Magnesium is an essential mineral that can only be obtained through diet. In fact, most people don’t get enough magnesium.

But this essential mineral is required for hundreds of chemical reactions in the body, and deficiency can result in a wide variety of symptoms, such as:

Low energy
PMS and hormonal imbalances
Inability to sleep
Weakening bones
Muscle tension, spasms and cramps
Abnormal heart rhythms
Magnesium 101

Magnesium and calcium are fundamental nutrients that need to be in balance with each other in order for you to fully experience good health. Women are told to take calcium for their bone health but little, if any, mention is made of magnesium. Calcium and magnesium are like opposite sides of a coin. Calcium excites nerves, while magnesium calms them down. Calcium makes muscles contract. Magnesium is necessary for muscles to relax. Calcium is needed for blood clotting, but magnesium keeps the blood flowing freely.

Magnesium helps your muscles and nerves function properly; it keeps your heart rhythm steady, supports a healthy immune system and also assists in keeping your bones strong. This essential mineral helps regulate blood sugar levels, promotes normal blood pressure and is required for producing and storing energy.

Magnesium deficiency can be caused by a number of stresses on the body, including—but not limited to—lack of adequate dietary magnesium, emotional stress, some drugs (diuretics, antibiotics, oral contraceptives, insulin, cortisone), heavy exercise, diabetes, gastrointestinal disorders and also by too much calcium in the diet.

The Anti-Stress Drink

Natural Vitality’s Natural Calm is a powder that you can mix with water to get your daily dose of magnesium. It comes in three organic flavors (raspberry-lemon, orange, and sweet lemon) and it’s sweetened with organic stevia (there’s also an unflavored version if you prefer that).

Best of all, Natural Vitality is giving away five 8oz bottles of Natural Calm. To enter to win, just leave a comment below, telling us why you’d like to try Natural Calm!

Vegan, gluten free, non-GMO, Natural Calm is available at all leading natural products stores in either individual or sports/travel packs. Natural Calm is in its fifth year as the best-selling magnesium supplement in the natural products market and won the Best of Supplements Award from Better Nutrition magazine for three years in a row. It has been showcased in national media and is recommended by celebrity dietitian Ashley Koff, RD, Mommy MD and many healthcare professionals.

Quick and Easy Fitness Foods

Fitness Foods

A healthy workout routine requires a healthy diet. You need the right food to fuel your body for long workout sessions and daily routines. While a diet plan can recommend you some good recipes that may take a lot of ingredients and time to make, some quick fitness foods can help you jump right into your daily workouts. Here is a list of easy fitness foods that you can try out.

Peanut butter

Peanut butter provides the right balance between fat and protein that can keep you energized for the day. It can boost your muscle performance and keep you active even after your workout. You can make a smoothie or a batch of energy bars that you can eat after everyday workouts.


Another superfood for workouts is seeds which provide minerals, protein, omega-3 fats, etc. that help keeps the body energized and protect cells from damage. You can try out different seeds to find which one makes the best snack for you.



Oatmeal is a blessing for those who want to a delicious healthy breakfast. It is beneficial for promoting heart health, controls dips in blood sugar, and also keep you full throughout the day. You can cook oatmeal with vegetables or have it with milk and fresh fruits.


Bananas have always been a go-to food for workout enthusiasts. It is rich in potassium and helps to support tired and worn-out muscles. You can eat it alone or treat yourself with a smoothie after a heavy workout.

Chocolate milk

Those who like eating chocolates can have the right balance between carbs and protein with chocolate milk. It is a great beverage for post-workout sessions. For those who are lactose, intolerant can enjoy chocolate soy milk as an alternative.


Eggs are the best everyday food for anyone. It provides Omega-3 fats, vitamin B12, protein, and also a bit of vitamin D. While some prefer only the whites, others like the whole egg. Make yourself an egg sandwich after your workout or make a wonderful breakfast alongside potatoes and fresh vegetables.



Nuts are a great snack for a healthy body. They can provide 150 to 200 calories that can fuel your workout sessions. Almonds and pistachios are some of the highest quality energy nuts that boost your body and your brain.

Greek yoghurt

Greek yoghurt contains the right level of protein and is also low on lactose compared to unstrained yoghurt. You can eat it as a healthy snack or use it alongside a good meal. Greek yoghurt can also be used in many recipes to add flavours.

Lean meat

Meat, fish, eggs, and dairy products are the best foods for building muscles. They provide an important building block for muscles and keep them strong. Chicken breasts or lean meat are effective in providing high protein to your body.




Foods that Fight Seasonal Blues

Seasonal Food


Ladies, we royally f*%&ed up on the below. Spelt is not gluten-free, and, yes, canola oil is not the best oil to get your vitamins from. Again, we apologize for this. Promise to make it up to you if you haven’t already banned us from your life. xoxoxo

It’s September and you’re hanging onto summer tighter than the last few minutes of Twilight. The weather is starting to cool down a few degrees and just seeing the beach volleyball photos and sunkissed tans on Facebook make you want to hurl with anxiety. That was it? I didn’t even break in my new bikini.

Buck up, honey. Fall brings Halloween, hot boots and seasonal food yummy enough to make you forget about the pool boy. In fact, you can rid seasonal blues by stocking up on the right foods that can help stabilize your mood by keeping your serotonin levels in check – the chemicals in your brain that induce calm. Fend off tempting fast food, processed foods and booze. Pull out the grocery list and stock up on the following foods.

Carbs love you. Carbohydrates play a role in the production of serotonin, and a lack of carbohydrates can lead to noticeable changes in your mood. Hang out with any Atkins person and you’ll see that they aren’t the nicest bitch. But don’t load up on empty carbs. Make sure they are high-quality carbs such as whole grains like quinoa and oats, as well as organic fruits and veggies.
Vitamins D and E. Many sources of vitamin E exist in nuts, seeds and veggie oils. Vitamin D can be soaked in by going outdoors. But don’t forget the sunscreen, just because it’s fall doesn’t mean the sun won’t make you wrinkle faster than a prune.

Tall, dark and green. Dark green vegetables such as spinach, kale and peas are high in folate. It is a substance that has a key role in the production of serotonin. The fresher the veggie, the more it’s packed with nutrients. If you can’t get fresh, go for frozen over canned.

Beans, beans the magical fruit. Chickpeas, otherwise known as garbanzo beans, are rich in iron, vitamin E and fiber. All of which are very helpful in fighting off the blues.

We’ve got your happy meal right here….

Chickpea Quinoa Veggie Burgers

1 small sweet potato
1/4 cup dry quinoa, baked
1/4 cup dry oats
1 (15-ounce) can garbanzo beans, rinsed and drained
2 tablespoons parsley
1 teaspoon cayenne pepper
1 teaspoon cumin
1/2 teaspoon salt
1/2 teaspoon pepper
2 tablespoons whole wheat flour
2 tablespoons olive oil

Peel, dice, and steam the sweet potato until soft. Cook the quinoa and oats in separate pots. In a food processor or blender, combine the garbanzo beans, sweet potato, parsley, cayenne pepper, cumin, salt and pepper, flour, and one tablespoon of the oil. In a separate bowl, mix the bean mixture with the quinoa and oats. Using your hands, form into six patties. Heat the remaining tablespoon of oil in a pan on medium heat. Brown both sides of each burger.

Serve on a toasted whole grain bun or focaccia and top with chopped salad greens, dressed with a drizzle of canola oil, lemon, salt and pepper. If you want to nix the bun, serve the patty on a bed of dressed dark leafy greens.

Carolyn Scott-Hamilton

An avid traveler and crusader for health nuts around the world, Carolyn Scott-Hamilton is the executive producer, creator, host and writer of The Healthy Voyager web series & radio show, site, blog, brand and social network. C