Post Holiday Detox to Reset the Body

Standard

Healthy fitness salad

For many of us, the holidays equal excess…excess sugar, sodium, saturated fat, and refined carbohydrates.  So, a balanced detox program the week following a holiday is a great way to keep your metabolism revved while cleansing your body of all of that excess.  They key is ensuring a nice balance of all of your macronutrients (proteins, fats, and carbohydrates) in their least processed state, cooked with a minimum of sodium, sugar, and unhealthy fats.  Then, add in a few naturally detoxing elements such as lemon, unfiltered apple cider vinegar, ginger, organic leafy greens, and other detox friendly foods and you have yourself a fantastic cleanse that is gentle on the body and easy to enjoy.  The best part is, you get to eat!  So, no fighting off hunger pains, brain fog and exhaustion while participating in this detox.  Instead, you can rev your metabolism, maintain your muscle mass and shed unwanted bloat.  Not a bad deal!

Halloween is the first of many holidays we are about to enjoy to finish off the year.  You may not see Halloween as a holiday, but it is definitely a day filled with excess sugar, fat and refined carbohydrates.  Like ghouls and goblins, candy is EVERYWHERE!!!  So, why not try out this detox diet the Tuesday-Sunday following that caloric day?  You will see how well it works and how good you feel.  The holidays will be less stressful knowing you have something healthy you can count on to get you back on track if you get a little excessive.

Here is how it works:  Each day, pick one of the three recipes provided for each meal.  If you like things easy and consistent, you can eat the same meals every day.  If you like to mix things up, then you have options.  I can’t take credit for the recipes I’m about to provide; they are from various blogs and websites on the internet.  I’ve simply found them and partnered them to ensure that your daily caloric and nutritional intake is balanced no matter how you match them.

Whether you are a believer in organic food in your everyday life or not, I highly recommend going organic on all possible ingredients when detoxing, this includes your protein.  Also, don’t hesitate to switch out the protein in any of the recipes.  For example, if you don’t like shrimp, then replace with wild, organic salmon or organic, cage-free chicken.  If you are vegetarian, then swap out chicken for organic tofu, tempeh or other vegetarian “meat”.  Stay away from beef and other meats high in saturated fat while on the detox.

Lastly, this detox is generic, meaning it does not take any allergies or “diseases” into consideration.  So, if you have hypothyroidism, hypertension, diabetes, nut allergies, seafood allergies, etc., please modify as necessary to meet your dietary needs.

Enjoy!

Key: W= serving size for women,  M= serving size for men

Breakfast options: (eat within 1 hour of waking):

  1. Savory egg white oatmeal:
    1. http://www.andiemitchell.com/the-best-300-calorie-oatmeal-youll-ever-have/
      1. Remove the vanilla from the recipe since we will use this recipe as a base for a savory meal
      2. This recipe makes 1 serving for men and 2 servings for women
    2. Top oatmeal with 1 (w) or 2 (m) additional egg(s), ¼ (w)- ½ (m) cup salsa, ¼ (w) – ½ (m) sliced avocado and any other vegetables you would like to add J
  2. Stuffed sweet potato
    1. http://www.marthastewart.com/1050734/baked-sweet-potato-greens
      1. ½ small sweet potato is the serving for women; 1 small sweet potato is the serving for men
      2. ¼ sliced avocado is serving for women; ½ sliced avocado is serving for men
    2. Cook 1 egg (w) or 2 eggs (m) in your preferred style (I love over medium – Yum!) and place on top of stuffed potato
  3. Zen quinoa bowl
    1. http://www.nutritionistinthekitch.com/the-zen-quinoa-bowl-gluten-free-can-be-made-vegan/
      1. Reduce salt to a pinch

AM Snacks: (eat 2-3 hours after breakfast)

  1. Lean and Green smoothie
  2. Green and Clean Machine Smoothie
  3. Avocado Energy smoothie

All three green smoothie recipes can be found here: http://upcominghealth.com/green-smoothies-will-revolutionize-your-health/?pp=1

Lunch: (eat 2-3 hours after snack)

  1. Garlicky quinoa and shrimp
    1. http://aseasyasapplepie.com/garlic-shrimp-and-quinoa/
    2. Sautee some greens and chopped tomato to mix into this recipe for additional nutrition and color
  2. Superfood quinoa bowl (vegan!!)
    1. http://www.gimmesomeoven.com/easy-superfood-quinoa-bowl/
  3. Healing bowl
    1. http://pinchofyum.com/healing-bowls?utm_content=buffer81112&utm_medium=social&utm_source=pinterest.com&utm_campaign=budgetbytesbuffer

PM Snacks: (eat 2-3 hours after lunch)

  1. Lean and Green smoothie
  2. Green and Clean Machine Smoothie
  3. Avocado Energy smoothie

All three green smoothie recipes can be found here: http://upcominghealth.com/green-smoothies-will-revolutionize-your-health/?pp=1

Dinner Options:

  1. Detox chicken and vegetable soup
    1. http://www.aspicyperspective.com/chicken-detox-soup/2
      1. Use low sodium chicken broth
  2. Detox salad with grilled chicken or garbanzo beans
    1. http://www.eat-yourself-skinny.com/my-favorite-detox-salad/#_a5y_p=4982399
    2. http://damndelicious.net/2015/06/22/easy-grilled-chicken/
      1. Reduce sugar to 1T or remove entirely
    3. If vegetarian/vegan, replace chicken with http://www.thegarlicdiaries.com/crispy-garlic-bread-chickpeas-21-day-fix/
  3. Shrimp and Asparagus
    1. http://homecookingmemories.com/shrimp-asparagus-stir-fry-lemon-sauce/
    2. I recommend replacing the lemon sauce with this sauce: http://detoxinista.com/2013/07/raw-apple-cider-vinaigrette/
      1. Limit honey to 1T
      2. Reduce oil to 2T and switch out EVOO for a higher temp oil such as regular olive oil or coconut oil
      3. Add 1T corn starch

Optional Dessert if having a craving:

  1. 3-ingredient brownie
    1. http://thebigmansworld.com/2016/09/26/healthy-3-ingredient-flourless-sweet-potato-brownies/
      1. I used 1/2c raw cacao and they were very dark and rich
      2. These are not sweet, so they will fill your craving for a dessert without setting off any sugar cravings

Optional detox water to drink throughout the day:

  1. http://steptohealth.com/ginger-cucumber-mint-lemonade-flat-stomach/
Advertisements

How to Get Your Kids (and Some Adults) to Eat More Vegetables

Standard

vegimals

Vegetables seem to be an acquired taste for most of us. We go through childhood convinced that Brussels sprouts are the worst things on earth, and then one day, we see the light (cheese is usually involved in this revelation). Most of you are cleaning up your eating habits and incorporating more vegetables into your diets. However, if you have picky eaters in your house, it can be hard to stay on track, especially if you feel that you need to make different meals for everyone. Here are some tips to get you through those picky years:

vegskeleton vegepillar

 

 

 

 

1) Repetition is key. Studies show that kids may need to try a food 8-10 times to accept it. Try using a one-bite policy for foods they don’t like. They might find that they do like it, this time.

2) Mix it up. Vegetables are so versatile. They can be roasted, sautéed, steamed, mashed, seasoned in a number of ways, or enjoyed raw. Present vegetables differently to your kids each time. Steamed broccoli may not do the trick, but roasted might! Also, boiled vegetables lose their nutrients to the cooking water, so it’s best to avoid that method of preparation.

3) Set a good example. If your kids see you enjoying a food, they will likely also want to eat it.

4) Get creative! If your kid wants to be big and strong like a dinosaur, they need to eat their trees (broccoli and cauliflower). If they want to have superhero vision, they better eat their carrots!

5) The ultimate goal is to have your kid come to like vegetables, as part of a healthy lifestyle. However, if you aren’t quite there, yet, try hiding vegetables in some of their favorite foods. Add pumpkin or squash puree to mac and cheese. Add a handful of spinach to their banana berry smoothie. Add cauliflower to mashed potatoes. Every bit counts!

vegeggs

(I can’t take credit for any of these photos or ideas.  These are from various locations on the internet.  Thanks to client, and Dietitian-in-training, Amber James for helping me with this article!!)

My First Meal Prep Workshop!

Standard
033116_1451_MyFirstMeal1.jpg
I am so excited because I will be co-hosting my very first meal prep course with one of my favorite people, Tiffany Houston, from Sunshine Fit Training.
It’s a 2-hour workshop on Sunday, April 17th in which you learn the basics of meal planning and prepping as well as how to determine proper portion sizes.
Here’s the best part…

You get to take home all of the recipes and 18 prepared, and perfectly portioned meals!!

Please come join us in the fun and also pass this along to all of your friends, family and coworkers that might be interested in this event!

Trader Joe’s Meal Prep flyer (2)

 

A fridge dump

Standard

IMG_0442

If you read my last post, you know that I was tight on time this weekend due to an awesome girls’ weekend with my SIL.  We went shopping, got pedicures, went for long walks around my lake, visited a peach farm to view their peach blossoms and feed the deer, watched movies (I highly recommend Inside Out and Martian :)) and cooked some amazing meals!

The drawback to such a fun weekend is having very little time or desire to meal plan, grocery shop and cook.  So, I didn’t…meal plan and grocery shop, that it.  Instead, I took a look at what I had in my fridge and freezer and threw it together to make an impromptu, quick and easy set of meals for the week.  And they came out great, if I do say so myself!

In my last post, I shared my chorizo stuffed acorn squash recipe that I plan to eat for breakfast this week.  Below is what I’ll be eating for lunch all week.

I found chicken tenders in my freezer, asparagus in my veggie drawer, half a jar of Arrabiata sauce and a 1/4 can of sliced olives on the top shelf of my fridge, and some feta cheese.    I also had quinoa leftover from my acorn squash recipe, so I figured I’d use that too.  Seeing that, I knew I could put together a tasty, pretty and healthy meal for myself.

Ingredients:
1.5 lbs chicken tenders
1 bunch asparagus
1/4 small can sliced olives
1c cooked quinoa
1/2 jar Trader Joe’s Arrabiata sauce
1/2c crumbled sheep’s milk feta
1.5T Italian seasoning
1/2t garlic powder
black pepper, salt, and crushed red pepper to taste

Directions:
Heat skillet on medium heat
Spray chicken tenders with olive oil spray and sprinkle with Italian seasoning, salt, pepper, garlic and crushed red pepper
Place chicken in skillet and let brown before flipping
Chop off bottom 1/3 of asparagus and toss in the trash.  Then cut the remaining asparagus into thirds.  Place in the pan with the chicken, add any additional seasoning you’d like and cover for 5 minutes.
When the asparagus looked bright green and the chicken seems to be about 3/4 cooked, add sliced olives, quinoa, sauce and feta and let simmer for another 3-4 minutes before turning off heat and letting it sit and simmer on the hot burner for another few minutes until everything looks cooked through.  Viola!

Although I haven’t tasted yet, it looks delicious and I can’t wait to try it!

I’m back! And I’m cooking up some goodness!

Standard

IMG_0443

Chorizo Stuffed Acorn Squash for Breakfast

It has been a long time since I’ve posted any recipes. Hell, it’s been a long time since I’ve posted ANYTHING!

Today seemed like a great day to start back up.

My sister-in-law visited this weekend and we had a blast!! As a result though, I didn’t have a chance to do any grocery shopping. I definitely didn’t want to cut into our fun time together to grocery shop, so I decided to work with that I had. Luckily, I had groceries from last week I never used, such as two beautiful acorn squash, fresh spinach (albeit a bit wilted) and an onion. So I decided to pull some chicken chorizo from the freezer and stuff my squash. I was going to add egg whites to this and bake it up really nicely but I didn’t trust the egg whites…they were two weeks old. So, even though this will be my breakfast, it doesn’t really look like it. Whatevs! The point here is that meal planning doesn’t have to be stressful or time consuming if you can be creative and flexible.  Simply see what you’ve got, and let your creative juices flow.  The worst that can happen is that whatever you make sucks…consider it a learning lesson then 🙂

Here’s the ingredients:
2 acorn squash cut in half and de-seeded
1lb chicken chorizo sausage
1/2 chopped onion
1/2 bunch fresh spinach rinsed and chopped
1c cooked quinoa
1c finely shredded Manchego cheese

Directions:
Preheat oven to 425
Spray inside of squash with olive oil spray
Season inside of squash with salt, pepper, garlic powder, and crushed red pepper
Roast in oven, cut side down, 20 minutes
Meanwhile, sautée onions on medium heat for about 5 minutes before adding chorizo.
When chorizo is cooked through drain the excess fat
Add chopped spinach and quinoa
Once spinach is wilted, fold in cheese and then stuff the squash

Place stuffed squash back in the oven for 20 minutes or until squash is done.

This was really a very fast meal to put together and it looks delish!  I can’t wait to eat it for breakfast tomorrow!

Check out my next post on the lunch I threw together for the week, as well.

How To Replace Eggs In Your Recipes!

Standard

Swanson Health Blog brings to you a Top 7 Vegan Egg Substitution.

There are many reasons people choose to eliminate eggs from their diet: they’ve chosen to lead a more plant-based lifestyle (veganism and some forms of vegetarianism), concerns with environmental and human contamination, conditions chickens are raised in, cholesterol concerns, or allergies. Regardless, we’re here to help make sense of how to replace eggs in your recipes. This post is going to be especially beneficial for vegan baking, as converting a non-vegan recipe to vegan is usually going to involve substituting the egg with another ingredient.

All of the substitutions below replace one egg. (Double, triple, quadruple, etc., if necessary to follow your recipe.)

eggs

1. Ground Flax seeds – Mix 1 Tablespoon of ground flax with 3 Tablespoons of water. Stir with a fork until mixture is thick, creamy and egg-like.

2. Chia Seeds – Put 1 Tablespoon of chia seeds in 1/3 cup of water. Stir and then let sit for 15 minutes, until it becomes gelatinous. Learn more about chia seed uses.

3. Soy Protein – Mix 1 Tablespoon of soy protein powder with 3 Tablespoons of water. Mix thoroughly.

4. Agar Agar Flakes – Mix 1 Tablespoon of agar agar with 3 Tablespoons of water.

5. Ripe Bananas – Take 1/2 of a ripe banana and mash with a fork.

6. Applesauce – Measure out 1/4 cup of unsweetened applesauce.

7. Peanut Butter – Use 3 Tablespoons of organic peanut butter.

– See more at: http://www.swansonvitamins.com/blog/kaitlins-blog/egg-substitutes#sthash.kzqVChdj.dpuf

Check Out This AWESOME Veggie Burritos Recipe!

Standard

Black Bean and Butternut Squash Burritos

You are going to love them, even if you are not a vegetarian!

burrito

Yield: 4 burritos or 3.5 cups of filling

Ingredients:

  • 1 medium butternut squash, peeled, cubed, & roasted
  • 1/2 cup uncooked short grain brown rice (yields: 1.5 cups cooked)
  • 1-2 tsp olive oil
  • 1 cup chopped sweet onion
  • 2 garlic cloves, minced
  • 1 red pepper, chopped
  • 1 tsp kosher salt, or to taste
  • 2 tsp ground cumin, or to taste
  • 1/4 tsp cayenne pepper, or to taste
  • One 15-oz can black beans (about 1.5-2 cups cooked), drained and rinsed
  • 3/4 cup Daiya cheese
  • 4 tortilla wraps (large or x-large) [hint: corn tortillas are lower in sodium and calories, so consider converting these into tacos instead of burritos and use corn tortillas]
  • Toppings of choice: (avocado, salsa, vegan sour cream, spinach/lettuce, cilantro, etc)

1. Preheat oven to 425F and line a large glass dish with tinfoil. Drizzle olive oil on squash and give a shake of salt and pepper. Coat with hands. Roast chopped butternut squash for 45 mins. or until tender.

2. Cook brown rice (for directions, see here)

3. In a large skillet over medium-low heat, add oil, onion, and minced garlic. Sauté for about 5 minutes, stirring frequently. Now add in salt and seasonings and stir well.

4.  Add chopped red pepper, black beans, and cooked rice and sauté for another 10 mins. on low.

5. When b’nut squash is tender remove from oven and cool slightly. Add 1.5 cups of the cooked butternut squash to the skillet and stir well. You can mash the squash with a fork if some pieces are too large. Add Daiya cheese and heat another couple minutes.

6. Add bean filling to tortilla along with desired toppings. Wrap and serve. Leftover filling can be reheated the next day for lunch in a wrap or as a salad topper.

Thank you Oh She Glows for such an amazing recipe!
Read more: http://ohsheglows.com/2011/10/24/black-bean-and-butternut-squash-burritos/#ixzz3WeO8EJIP