Getting Back On Track

I have titled this post "Getting back on track" because it has been over a month since my last post. Life takes over with obligations, kids and business priorities and in a blink of an eye 4-5 weeks passes by. This happens all to often with eating right and working out as well. I have found that my workouts have spread out with longer and longer intervals between and my "clean eating" has fallen by the wayside. With that being said, each day is a new day and time to get back on the wagon to living the life i so desire.

Here are a few affirmations that i currently have:
-I will start prepare my meals again (no quick take out dinners)
-I will work out and be consistent with 5 days per week of activity
-I will stay positive and know that i am not only doing this for myself but also to be a better wife and mother
-I will eat 5-6 small meals per day

If you, like myself have fallen off the wagon, now is the time to pick yourself back up and start again. No excuses or apologies needed, just start - actions speak louder than words!

The Eat Clean Diet Cookbook 2

I picked up my newest copy of the Eat Clean Diet Cookbook 2! I had the first version from a few years ago, however the poor book had been used, ripped, tagged with favorite recipes and splattered with food. It was time for a new one, and the bonus is it has 150 new recipes for me to try. I have tested a few out so far and the one thing i love about this book is that the recipes are simple, easy and fairly quick to make (as long as you have the ingredients on hand).

Here is an easy breakfast recipe found in this cookbook!

SUPER POWER SMOOTHIE
What a great way to start your day - by fueling your body with brain boosting carbs, healthy fats and packed with protein. Simple to mix and delicious!

Ingredients:
1 cup raspberries
1 cup blueberries
1 ripe banana
1 cup plain yogurt (low fat)
1/2 cup orange juice with pulp
1/4 cup protein powder (vanilla)
2 Tbsp Oat Bran
2 Tbsp Ground flaxseed
1 Tbsp Natural nut butter (i use almond butter)

Add all ingredients to a blender, and put in meduim speed until smooth - pour into a glass and enjoy!


Nutritional Value (per serving)
Cal - 278
Cal from Fat - 73
Protein 17g
Carbs - 39g
Total Fat - 8g
Saturated Fat - 1g
Fiber - 8g
Sodium - 155mg

On The Go Snack Kit

We all know there are times when we haven't prepared our food when being out and about. There are situations that may pop up unexpectedly where you find yourself caught up in errands or appointments and you need to eat. I had read about having an "on the go" snack kit in a compartment of you vehicle for those situations where your only other option is to stop for something to eat. Here are some suggestions of snacks to keep on hand:
-protein powder (scooped out in a baggie) all you have to do is add water!
-almonds
-pumpkin seeds
-dry fruit (no added sugars)
-protein bars

Don't forget to rotate your food every few weeks if it hasn't been used - you don't want your stash to go stale.

Happy Mother's Day

Happy Mother's Day to all of you wonderful ladies. I started off the day with a healthy brunch for my family. I baked banana muffins with oatmeal, we had fruit salad made with fresh strawberries, bananas, apples, cantaloupe and oranges, and yogurt. The kids enjoyed this healthy breakfast as did us adults. Here is a recipe i came across for making a healthy and enjoyable breakfast.

CLEAN EATING PANCAKES
1 egg + 2 egg whites (or 1/2 c. if you’re doing egg whites only)
1/2 c. cottage cheese
1/2 c. oats
1/8 tsp. baking powder
1 small ripe banana
Cinnamon
In a blender or food processor, combine egg whites and cottage cheese.  Pulse a few times until blended.
Add remaining ingredients and blend until smooth.
Spray skillet with non-stick cooking spray.  Add 1/3 c. of batter to skillet and cook over medium heat until bubbles appear on the surface and edges are set.  Flip and cook a few minutes more until lightly browned.
Makes 4-6 pancakes.
Nutritional Information (per pancake, for 1/5 of recipe)
90 calories
11.5 g carbohyrdates
1.5 g fat
1 g fiber
7 g protein

Add some fresh fruit and some no sugar added syrup and you have a delicious breakfast!

Basic Turkey Chili

On a cold winter day i love to make chili. It is quick and easy, throwing everything into my slow cooker and  4-6 hours later dinner is done. I try and make my chili with extra lean ground beef to reduce the amount of fat and calories. I came across a recipe that sounds delicious. Check this one out!

Basic Turkey Chili

 

Makes 6 servings.

Ingredients:

• 2 cloves garlic
• 2 tablespoons chili powder
• 1 teaspoon freshly ground black pepper
• 1 teaspoon salt
• 1 1/2 cups chopped tomatoes, fresh or canned
• 1 tablespoon olive oil
• 1 pound lean ground turkey
• 1 onion, chopped
• 3 cups low-sodium chicken broth
• 1 16-ounce can kidney beans, drained and rinsed

Instructions:

1. Combine the garlic, chili powder, black pepper, salt and 1/2 cup of the tomatoes in a food processor. Set aside.
2. In a large skillet or soup pot, heat the olive oil over high heat.
3. Add the ground turkey and brown it, while breaking the meat into small chunks with a wooden spoon.
4. Add the onion, lower the heat to medium and cook for 5 minutes. Add the chili powder mixture and cook for 5 more minutes.
5. Add the remaining tomatoes and broth and simmer for 30 minutes.
6. Add the kidney beans, heat thoroughly and serve.

Nutrition Facts:

Serving Size: About 1 1/2 cups

Amount Per Serving:

• Calories: 208
• Fat: 10 g
• Saturated Fat: 3 g
• Monounsaturated Fat: 2 g
• Carbs: 10 g
• Fiber: 3 g
• Sugars: 3 g
• Protein: 21 g

Oven Baked Brown Rice with Roasted Tomatoes

 I am not a huge pasta fan, or rice fan for that matter. I love Bread! Unfortunately that is not something that i can eat at every meal as a side dish. In searching for clean side dishes to compliment my lean protein, i came across this recipe. I will be making this today  - i hope it tastes as delicious as it looks!

Ingredients

• 8 firm yet ripe plum tomatoes, seeded and coarsely chopped
• 3 Tbsp / 45 ml best-quality olive oil
• 1 yellow onion, chopped
• 2 cups / 480 ml short-grain brown rice
• 1 Tbsp / 15 ml chopped fresh thyme, plus extra for garnish
• 4 1/4 cups / 1 L low-sodium chicken stock, heated
• Sea salt and freshly ground black pepper, to taste

Preparation

1. Preheat oven to 400°F / 200ºC.
2. Line a rimmed baking sheet with aluminum foil.
   
3. Season the tomatoes with salt and spread them out on the prepared baking sheet. Roast until the edges of the skins are browned but not burned, 10 to 12 minutes. Remove from oven and set aside. Reduce oven temperature to 375°F / 190°C.
4. Heat oil in a Dutch oven or large, heavy ovenproof saucepan with a lid. Add the onion and sauté until soft and translucent, about 5 minutes.
5. Add rice and chopped thyme. Season with salt and pepper.
6. Continue to cook, stirring constantly, until the rice is shiny, about 3 minutes.
7. Stir in roast tomatoes and hot stock. Stir lightly, cover pot and bring to a boil.
8. Transfer to oven and continue to cook, covered, until liquid is absorbed – about 40 to 45 minutes.
9. Remove the rice from the oven and fluff with a fork. Transfer to a warmed serving bowl.
10. Garnish with thyme and serve.  

Nutritional Value Per Serving:

Calories: 131
Calories from Fat: 50
Total Fat: 6 g
Saturated Fat: 0.8 g
Total Carbs: 17 g
Fiber: 2 g
Protein: 4 g
Sodium: 368 mg
Cholesterol: 0 mg

Choosing a Healthy Breakfast

Why not start the day off right with a clean and healthy breakfast to get you fueled up and ready for the day. I came across this recipe for a healthy granola breakfast. It includes both protein and complex carbs. Try it out and let me know what you think.

HEALTHY BREAKFAST GRANOLA

Following clean eating principles of combining a complex carb and lean protein, this yummy breakfast granola is packed with carbs and protein. This breakfast will deinfitely give you enough energy to get through the morning. Each 1/2 cup serving has 11 grams of protein!
This dish makes for a great breakfast on the weekends since it takes a little time for prep and baking. However, the prepared granola can be stored in the fridge for up to 2 weeks in a tightly covered container, which makes for quick and easy reheating.
Makes 8 (1/2 cup) servings
Prep time: 15 minutes
Bake time: 45 minutes
Ingredients:

• Nonstick cooking spray
• 3 cups regular rolled oats
• 1 cup coarsely shredded unpeeled apple
• 1/2 cup toasted wheat germ
• 1/4 cup water
• 1/4 cup honey
• 1 1/2 tsp. ground cinnamon
• 1 tsp. vanilla or 1/2 tsp. almond extract
• Milk (almond, soy or “clean” milk of your choice)
• Fresh raspberries, blueberries and/or sliced strawberries (optional)

Directions:

1. Lightly coat baking pan (15x10x1) with nonstick cooking spray; set to the side.
2. In a bowl, combine oats, apple, and wheat germ. Mix together well.
3. In a saucepan, stir together water, honey, and cinnamon, bringing to a boil. Once boiling, remove from heat. Stir in the vanilla or almond extract. Pour this mixture over the oat mixture; toss to coat. In coated baking pan, spread oat mixture evenly.
4. Bake oat mixture in oven at 325 degrees for approximately 45 minutes or until a golden brown in color, stirring occasionally. Spread granola onto a piece of foil and cool for approximately 30 minutes before serving. Serve granola with milk. Add fresh berries if desired.

Apple Grilled Cheese Sandwich

There are days when my girls want a cheesy grilled cheese sandwich. I remember eating these as a kid with ketchup and pickles on the side --- yum yum. As i am now trying to eat cleaner and adapt to a health lifestyle, i don't want to deprive myself, and still eat those classic foods. Here is a recipe that i stumbled upon that has been "cleaned up". I am, going to try this today for lunch!

Ingredients:

• 4 slices spelt bread or sprouted whole-grain bread
• 1 tsp olive oil
• 1 tsp whole-grain Dijon mustard
• 2 oz low-fat cheddar cheese, finely grated, divided
• 1/2 medium Granny Smith apple or other tart apple, halved, cored and thinly sliced lengthwise

ONE: Lay bread out on clean work surface and lightly brush top side of each piece with oil. Turn 2 pieces of bread over and spread with mustard. Divide half of cheese between both mustard-covered slices, arranging cheese in a thin layer. Cover cheese with a layer of apples, dividing evenly between both slices, followed by remaining cheese. Top each with other half of bread, oiled-side-up, making 2 sandwiches.

TWO: Heat a nonstick skillet over medium-low heat. Place sandwiches in pan and cook until light golden brown on bottom. Flip, using a spatula, and continue to cook until cheese has melted and bread is golden brown on other side, about 6 minutes total. Cut sandwiches in half and serve.

OPTION: If you have a panini grill, try using it in lieu of the non-stick skillet for even easier no-flipping-required cooking.

Calories: 220, Total Fat: 7 g, Sat. Fat: 2 g, Carbs: 27 g, Fiber: 4 g, Sugars: 6 g, Protein: 14 g, Sodium: 450 mg, Cholesterol: 5 mg

 

Once you try this let me know what you think!

Apple Chicken and Almond Salad

Here is a simple yet delicious choice for a healthy lunch or dinner.

Ingredients
1 cooked chicken breast

2 cups lettuce (I prefer spring mix)
1 small apple

1/4 cup of sliced natural almonds

2 tbsp of light crumbed feta cheese
2 tbsp. vinaigrette dressing

Eat and Enjoy!

All About Carbs

I'm sure many women go through carb cravings at certain times of the month, and i am no different. Many diets and fads have suggested eliminating carbs or extremely limiting your intake to them. Well honestly this may work to loose weight, but why bother putting yourself through that agony. Knowing the importance of carbs and choose the healthy ones are much more beneficial. Simply put, carbrohydrates are sugars that provide energy for the body. We need this! Choosing "good" carbs will provide your body with the energy it requires while not depriving yourself. Here are some examples of the types of carbs i would suggest: Veggies & Fruits, Beans, Legumes, Whole grain breads, pastas and cereals, Brown Rice, and Sweet Potatoes. Choosing a carb that remains in its natural state and has not been processed is the way to go. They are rich in vitamins, minerals, and high in fiber. These types will provide you with a "satisfied feeling" and are released slowly after consumption. Try to avoid carbohydrates that are refined, processed, have coloring, flavors and preservatives. The reason for steering clear of these types is because they are full of sugar, not easily digested and contribute to a spike in blood glucose levels. These carbs typically have limited nutritional value and are full of empty calories. Avoid carbs that include: refined sugars, white flour and pasta, pop that is full of sugar. Carbs are not "evil" if you choose the ones that are going to fuel your body for the better. By choosing the right ones you will find that you will decrease your cravings and gain more energy. 

My Chicken Dinner

Well i am pleased to say that my dinner tonight was filling I had to modify the recipe slightly as i didn't have all the required ingredients. This is what i changed: I did not have panko break crumbs (nor do i know what they are) so instead i used the homemade 12 grain bread that i made last week and toasted it. I added it to the food processor and vola my breadcrumbs were done. There was no dion mustard in the fridge so instead i chose to dip the chicken breasts in egg whites. I did not have tomato paste and substituted for a small amount of tomato sauce. The chicken was moist and delicious. I chose not to add whole wheat pasta as a side dish and opted for two veggies. I sliced up three different colors of peppers and had Edamame beans. My picture may not look as appetizing as the one shown in the recipe, but i enjoyed it!

Here was my food log for the day:
B: 1 slice 12 grain (homemade) bread with 1 tsp natural pb and 1 tsp no sugar added jam
S: 1 can of low sodium V8 juice & 16 almonds
L: Southwest Grilled Chicken Salad (@ McDonalds) -omitted tortilla chips and used 1/4 of the dressing
S: 1 small Banana & 1 mini (oatmeal choc chip muffin)
D: 4oz Guiltless Chicken Parmesan, 1 cup raw peppers and 1/2 cup cooked Edamame Beans

Guiltless Chicken Parmesan

Here is the meal that i will be eating tonight for dinner. I will be adding Edamame Beans as a side dish to replace the pasta.

INGREDIENTS:

• Olive oil cooking spray
• 2 tsp olive oil
• 1/2 cup white onion, diced
• 1 green bell pepper, seeded and diced
• 2 to 3 cloves garlic, minced
• 2 tsp dried oregano, divided
• 1 28-oz jar crushed organic tomatoes
• 1 tbsp sun-dried tomato paste or organic tomato paste
• 1/2 cup whole-wheat panko bread crumbs
• 1 tbsp reduced-fat Parmesan cheese, grated
• 1/2 tsp dried thyme
• 1/4 tsp sea salt
• 1/4 tsp ground black pepper
• 4 4-oz boneless, skinless chicken breasts, pounded to 1-inch thickness
• 1 tbsp Dijon mustard
• 1/2 cup part-skim mozzarella cheese, shredded
• 8 oz cooked whole-wheat penne (or your favorite pasta)
• 1/4 cup fresh basil, chopped

INSTRUCTIONS:

1. Preheat oven to 400ºF. Coat a large baking sheet with cooking spray.
2. Heat oil in a large saucepan over medium heat. Add onion, bell pepper and garlic and sauté 3 to 5 minutes, until vegetables are soft. Add 1 tsp oregano and stir to coat. Cook 30 seconds, until oregano is fragrant. Add tomatoes and tomato paste and bring to a simmer. Reduce heat to low, partially cover and simmer 20 to 30 minutes.
3. Meanwhile, in a shallow dish, combine panko, Parmesan, remaining 1 tsp oregano, thyme, salt and black pepper. Mix with a fork to combine. Brush both sides of each chicken breast with Dijon. Transfer each breast to panko mixture and turn to coat both sides. Arrange chicken on prepared baking sheet. Coat surface of chicken with cooking spray. Bake 20 minutes. 
4. Top each chicken breast with 2 to 3 tbsp tomato sauce and 2 tbsp mozzarella. Return chicken to oven and bake 10 minutes more, until crust is golden brown and cheese is melted and bubbly.
5. Arrange pasta on a serving plate and top with remaining tomato sauce. Serve chicken with pasta on the side, garnishing both with basil. 

Nutrients per serving: Calories: 439, Total Fat: 12 g, Sat. Fat: 2.5 g, Carbs: 43 g, Fiber: 5.5 g, Sugars: 3 g, Protein: 34.5 g, Sodium: 585 mg, Cholesterol: 70 mg

Why Eat Clean?

Why eat clean? I have been asked this question a few times. My response to this is why not? In deciding to make some changes to my lifestyle i need to remind myself and others that this is not a diet or a fad to try and loose weight. Plain and simply put, for me this is about my realtionship to food. I love to eat, honestly said it is one of my favorite pastimes. I love to sit down and sync my teeth into a tasty sub, or eat a piece of cake. I look forward to Saturday nights when we eat out. I have always had an all or nothing mentalitiy about goals i set for myself. I either do it 110% or not at all. My relationship with food has been no different. When i choose to eat something that i "love", i devour it, all of it and sometimes can been seen eating food of my husbands plate.  I am ready to change my attitude and relationship to food, and it starts now!

I have never truly had much of a weight issue. Growing up i was active in sports and ate whatever i wanted. I was never the thinnest teenager but not overweight either. I would have been categorized in the "average" range, which is where i remain today. I am considered a healthy weight and remain active by running 10km, half & full marathons, and weight training. I love working out and always have, i can't see that ever changing. Since having kids, i have found that i am more conscious about being a role model that my girls will be proud of and look up to. I want my girls to adopt my health habits and outlook on life and what better place to start then with what i put in my body.

This blog will include my journey to a new and clean lifestyle and my appraoch with food. I will incude daily clean eating tips and healthy recipes. I hope you follow!