Balsamic Vegetables

I love cooking vegetables this way. This is a great side to your meal, sometimes I've eaten it as a snack. Balsamic vinegar (any vinegar) jump kicks your metabolism. So does spicy food and hot peppers. You don't need a lot to get an amazing flavor.

1 T olive oil
2-3 handfuls of fresh spinach
3 mushrooms, sliced thinly (I prefer baby bella, any will be delicious)
1-2 cloves of garlic, minced
1/4 c chopped onion
salt and pepper to taste
red pepper flakes to taste (optional)
1T balsamic vinegar (or more to taste)

Heat pan over medium heat for a few seconds, add oil. When oil is good and warm, add onion. Let cook for a minute until soft. Add garlic. smash with back of fork in the pan. When onion brown (don't let garlic brown- it turns bitter) Add red peppers and touch of salt and pepper if desired. Stir and add mushrooms, let cook for about a minute (more if you like them softer) Then add the spinach a handful at a time letting it wilt and soften til there is more room in the pan (spinach really cooks down). When all the spinach is wilted and soft. Add balsamic vinegar. Salt and pepper to taste (if it even needs it). Serve.

Another variation:

Don't use the red pepper flakes and switch the vinegar for 1/2 tablespoon of Soy sauce and 1 tablespoon of Worcestershire sauce and it gets a delicious flavor that goes well with any dinner.

Tip of the day

So, first- we're all going to switch to a smaller plate. We're getting 6 meals in right? They shouldn't be huge. Your plate should look like this- 1/2 of your plate should be vegetables of your choice. ( Preferably without melted cheese, melted butter or creamy sauces). Then 1/4 of your plate should be quality protein. A choice of meat that isn't full of fat. For instance- fish, chicken breast, turkey breast, pork tenderloin etc. If you don't eat meat, have some quinoa, tofu or tempeh. (Just a few suggestions, not the only right things to have!) Then the other remaining 1/4 of your plate should be a starchy vegetable (for instance sweet potatoes) OR a complex carb (like brown rice or whole wheat toast). Also drink your water, it'll help you feel fuller, longer.

Sauteed Garlic Broccoli

So, a lot of people get into a "rut" with the same old side of veggies... bland, nothing spectacular, nothing that makes you excited to eat them. I'm going to start doing a series of different seasonings to spice things up and make your food exciting! I'm going to help you quit buying the same 3 vegtables and make your plate exciting again! So... here is your first you can use any vegtable with this recipe. If you always eat broccoli- try kale (I LOVE kale). I was talking about including your kids- heres a chance to let them pick 1 item in the produce and learn how to use it. Ask me anything tab may come in handy here! I have listed 1/4 t red pepper flakes- I use more, we love spice. You can use less, more or none :) Also, I don't add the pine nuts- nut allergy. If you're not allergic- almonds apperantly work well too. Again, your choice.

2 c broccoli, lightly steamed
2 T. olive oil
3 cloves garlic, minced
2 T pine nuts
1/4 t red pepper flakes
1/4 t salt

Bring a large saucepa over medium heat. Let warm a minute or so and add the oil. Put garlic in the pan and mash it with the back of a fork, let it soak in theoil to give oil garlic flavor. Add pepper flakes and coo for another minute (don't let the garlic brown!) Add pine nuts, broccoli and salt and cook until the broccoli is warmed and the pine nuts lightly toasted.

Serves 4

Spiritual Muscles

"For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come."   1 Timothy 4:8

I'm sure we'll all agree exercise is good for us. From it we get energy and strength to serve God each day. But its value doesn't come close to the value of godliness. We need to make it a habit of exercising our spiritual muscles too! Exercise does give you benefits in this short life on Earth, but the benefits of godliness will leave you speechless. "However, as it is written: “What no eye has seen, what no ear has heard, and what no human mind has conceived” — the things God has prepared for those who love him."  2 Corinthians 2:9.
You may not know where to start to exercise your spiritual muscles. Sometimes its hard to know where to start. Ask God to show a need you can fill. Ask your church where they need help. See if the "new person" wants to go to the gym or bible study with you. You could make dinner for someone suffering a loss, or someone welcoming a new baby. There are so many things you can do to help someone! God loves watching his children do loving things for each other, especially people most would overlook. God blesses us everyday, so lets follow the example and bless others. Let me know how you worked your spiritual muscles :)

Moroccan Chickpea Soup

I sprinkled in nutritional yeast to mine. I took the jalapeno out for the kids and they loved it. I think it needed a little more salt than I typically would like, you could also exchange the water for vegetable stock or chicken stock. This would also be good with some chicken or shrimp in it if you'd like :)

1 cup dried garbanzo beans, soaked overnight
8 cups water
1 T olive oil
2 Cups onions
2 tomatoes, peeled and diced (optional)
8 garlic cloves, minced
1 jalapeno, chopped finely
1/2 c fresh cilantro, chopped
1/4 c chopped fresh parsley
2 t salt
1 t fresh black pepper
1 lemon, juiced
1 t paprika
1 t turmeric

In a soup pot, combine chickpeas and water and bring to a rolling boil. Cover, reduce heat to medium ad cook 1 hour. While the beans are cooking, heat oil in a skillet and saute onions, garlic, and hot pepper until they barely turn color- slight browning. Add the mixture and remaining ingredients (except fresh herbs) and simmer 1 hour or until chickpeas are soft. Add  herbs before serving.

Tip of the day

Don't cut carbs. Please. They're not all bad. You should cut out the ones that are no good for you. If its processed or white instead of whole wheat or whole grain etc. (check the label) its not good for you. If it has high fructose corn syrup in it- don't buy it. That stuff is bad for you! (i'll post on that soon).

Motivation for today

Our weakness is one of our greatest excuses. We may be weak, but God is strong and He is willing to be our strength. - Joyce Meyer

Lettuce Wraps

What I love about lettuce wraps is I can use what I have an hand. I love these. Sometimes we put chicken in them, rice and beans, sometimes we do all 3 and they're always SO good. I think of these like tacos with lettuce instead of the shell.

Romaine Lettuce leaves, rinsed well

 Choices of filling: ( I suggest chopping the vegtables instead of slicing- otherwise, its harder to eat!)
Rice and Beans            Chicken, Shrimp, Cod or Beef          onions             cilantro           tomatoes          cucumber             mushrooms             bell pepper            carrots            potatoes            ginger          sprouts              peas              jalepenos           green onion          garlic               broccoli        avacado                                                   .....the list is endless!

My favorite combos:
Cod with cucumber, cilantro, tomatoes, green onion topped with hot sauce and lime juice
Chicken cooked with garlic, onion, bell pepper, bbq or cajun seasoning, add to lettuce: mushrooms and hot sauce
Rice and beans with jalepenos, tomatoes, cilantro, bell pepper, fresh onion, avacado, smokey chili hot sauce and lime juice

What's Your Motivation?

Why do I exercise? Find your reasons behind it, and you'll find your motivation.

If you're doing it for the wrong reasons- to look good at the beach, or any other cosmetic reason- likely, you'll fall off the weight bench (so to speak) :)

The same is true with a diet. I was the queen of non-commitment! But when you finally reach the point of realizing what could happen to you if you don't change your lifestyle ( or just being sick of not feeling good,  etc)- you get great motivation.

If you think of your diet as temporary, starving or depriving yourself, MOST people will quit. Think of it as a lifestyle change. Allow yourself 1 cheat meal, or snack. ( 1 NOT A WHOLE DAY, personally, I have to be all or nothing, I can't have a cheat snack even!)

Find what sets you off to want those chips, or that brownie. Then, find alternatives that really will work for you. Things you'll actually want to eat. Think of your reasons, your motivation for exercise.

Here are my top 2:
1- Its my time with God. I don't know what "job" he has for me, but He's given me a passion for this I havent' been able to ignore (for about 4 years and going...)

2- My mom. She had a lot of health problems, and she couldn't but would've loved to run.

Tip of the day

Shop the outer edges of the store first. This is where you'll find your produce, milk, eggs, meats etc. Go into the center isles only for a few things, like soy milk, apple cider vinegar, whole wheat noodles, "natural foods". Also don't go hungry and use a list! Stick to your list. I like to write down everything my family and I will eat down to the apple and use that to make a list. Its always right on, and I only spend what I need to. If I go hungry-  something unhealthy catches my eye or I spend more than I need to.

Thai Coconut Rice

1 c brown jasmine rice
1 (14 oz) can light coconut milk
1/4 c water
1/2 t salt
1/2 t sucanut
1/2-1 t red pepper flakes
1/8 t turmeric
1 t finely chopped fresh ginger
sliced almonds (optional)

Combine all ingredients in saucepan, except the almonds, (if using). Stir well to combine (then don't stir again).Cook over medium heat, stirring until mixture comes to a boil. Immedietly reduce heat to low. Cover and cook about 20 minutes or until all liquid absorbed and rice tender. Fluf with fork.Then cover and let sit 5 more minutes. Top rice with almonds, (if using).

Creamy Chickpea and Tahini Casserole

* This is supposed to be vegan comfort food in its finest :) If you're not vegan feel free to add some meat, top it (lightly) with cheese (feta, swiss, or asiago) or use it as a a side dish. If you choose to use fresh herbs, you may need more than 1 tsp :)

2 (15-22 1/2 oz) cans chickpeas, rinsed and drained (I boil my own and use this as a guide, your choice)
3-4 cups cooked brown rice
1 (28 oz) can low sodium (organic if possible) diced tomatoes, undrained
1 medium onion, chopped
2 clove garlic
1 t. dried oregano (or use fresh)
1 t. dried basil (or use fresh)
1-2 t dried parsley (or use fresh)
3 T tahini
3 T water
1 T toasted sesame seeds (optional)

Preheat oven to 375 degrees. Mix tahini and water until mixed well (should be kinda "fluffy") Set aside. Grease 9x13 pan with olive oil. Dump all ingredients into pan. Add salt and pepper to taste. Mix well. Add tahini mixture stir until well combined. Bake at 375 for about 40 minutes, until top begins to brown. Sprinkle with sesame seeds, bake 5 minutes more. Serve hot!

Tofu "creamy" pasta sauce

This is useful for those who can't eat dairy or tomato sauces. For those will less restrictions, i'd suggest adding onions and seasonings to taste.

12 oz firm silken tofu, drained (but not pressed)
2 garlic cloves
1 1/2 t dried parsley
1 1/2 t dried basil
1/4 t paprika
1/2 t salt
1/2 c soy milk (approximately)

Blend the tofu, garlic, parsley, herbs, paprika, and salt. (Add any herbs you want) Then thin with soy milk to achieve consistency. I like mine rather thick, so it coats the pasta. When mixed, heat thoroughly in a pan before putting on pasta. (it tends to cool too quick if just poured over pasta and quickly heated) Don't let it boil (it will separate and turn pasty if you do).

"Cheezy" Spanish Quinoa

1 c water
1/2 lime, juiced
2 T. nutritional yeast
1/2 t. salt
1 C salsa
1 C quinoa
1 t. olive oil
cilantro (if desired)

Blend together water, lime juice,salt and nutritional yeast. Rinse quinoa 2-3 times under cold running water (don't skip this step!). Heat saucepan over medium heat, add olive oil and toast quinoa for 5-10 minutes or until golden. Add lime juice mixture and salsa, stir, and bring to a boil. Cover and simmer for 15-20 minutes or until most of the liquid is absorbed. Remove from heat and allow to sit 5 minutes with lid on. Fluff gently with fork, top with cilantro and onion if desired and serve.

Not Our Own

"Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honour God with your body." 1 Corinthians 6:19-20

A lot of people believe they have the right to do as they please with their body. They claim its freedom, but is it? Is it freedom being a slave to a desire?

I must admit, I have always fought an addiction to junk food. It doesn't seem like it would be that serious- its only food right? But it became a matter of self control (for me) and taking care of the only body God gave me. I actually started feeling guilty over what I was eating. After seeing all that had happened to people's health just over the food they were eating, I just felt this wasn't how I should be doing things.

When we become Christians, the Holy Spirit comes and lives in us, buying us at a price. We're no longer our own.  If you live in a building owned by someone else-you try to take care of it, following the set rules and such. Because our body belongs to God, we need to take care of it.

Tip of the day

Increased fiber will help decrease hunger feelings and allow you to feel full longer. Fiber also helps food be more efficiently digested.  Try eating an apple (good source of fiber!) or celery (1 cup lightly cooked has 19 grams fiber!) Double fiber bread is also a winner. Another tip for if you're feeling hungry- try drinking a glass of water. I've been taught your body can't tell a difference between hunger and thirst. I've known it to be true :)

Lean, Finely textured beef.. or pink slime

"Pink Slime" a cheap meat filler, is in 70 percent of the ground beef sold at supermarkets and up to 25 percent of each American hamburger patty, by some estimates.
“It kind of looks like play dough,” said Kit Foshee, who was a corporate quality assurance manager at Beef Products Inc., the company that makes pink slime. “It’s pink and frozen, it’s not what the typical person would consider meat.” -ABC News

http://abcnews.go.com/blogs/headlines/2012/03/is-pink-slime-in-the-beef-at-your-grocery-store/

In my opinion, the worst part, is that it isn't labeled. They're saying it IS labeled because its beef, but I personally, beg to differ. Its in about 70% of our beef, spritzed with ammonia and there is no way to know! Good news: They did say there isn't any evidence of it being in beef marked organic. More good news is Costco, Whole foods and a couple others say they don't use it. I recommend reading this article from ABC and watching the video that's in the attached link.

Can you guess what this is??

"This is mechanically separated chicken, an invention of the late 20th century. Someone figured out in the 1960′s that meat processors can eek eke out a few more percent of profit from chickens, turkeys, pigs, and cows by scraping the bones 100% clean of meat. This is done by machines, not humans, by passing bones leftover after the initial cutting through a high pressure sieve. The paste you see in the picture above is the result.
This paste goes on to become the main ingredient in many a hot dog, bologna, chicken nuggets, pepperoni, salami, jerky etc…
The industry calls this method AMR – Advanced Meat Recovery.
In 2004, as a result of  mad cow disease (Bovine Spongiform Encephalopathy), the USDA’s Food Safety and Inspection Service (FSIS) ruled that beef could no longer be processed this way, because testing showed that parts of the bovine central nervous system ended up in the meat.
As for products using mechanically separated chicken and pork, FSIS ruled that they are safe to eat, but required them to be labeled as such."

Green Smoothies

Pictured:  Strawberries, Cherries, Cucumber and Spinach Green Smoothie

Here are great greens for smoothies:

dandelion greens (lots of calcium)             lettuce                celery               watercress            mustard greens

turnip greens               carrot tops           broccoli               asparagus             cabbage            Brussels sprouts

collard greens         kale (great source of calcium)

Then add some fruits like:

pears           bananas               grapefruit              cherries          pineapple         kiwi            blueberries

raspberries          strawberries          watermelon        cucumber        apples          oranges

You can add anything to a green smoothie! Options are endless. My personal favorite is Spinach, Kale, Stawberries and cucumber.  And a great blender is priceless. I have a magic bullet blender and I use it for everything!

Heres a sample green smoothie recipe for you to use as a base.

Ingredients:

2-3 fruits

1 "watery" vegtable like cucumber, celery, or squash

1 Large bunch of greens

Directions:

Blend fruits, then watery vegtables then greens. Can add water to desired consistancy if you like :)

Tip Of the Day

For those of us who have kids: Don’t be afraid to involve them. My kids love to try to do the motions I’m doing- even if they’re running in place while I’m on the treadmill, or doing the same motions without the weights. They’re great counters too! Thanks to keeping them included- my 5 yr old son did the push ups at the army booth at the fair this past year. He was so excited he could do them all! They also learn great things like proper breathing techniques while exercising. They’re great motivators and love cheering!

My New Favorite Breakfast!

Morning Wheat Berries

½ cup wheat berries, cooked

½-1 pear, chopped

Small handful craisins or raisins

Sprinkle of cinnamon

Couple spoonfuls of topping:

         1- 5.3 oz plain Greek yogurt mix in 100% pure maple syrup to taste (not too much!)
            * if you want dairy free: use coconut or soy yogurt

Melt teaspoon coconut oil in saucepan. When warm add pears and craisins. Heat thru, let them soften and slightly brown (they burn fast!). Pour over wheat berries in bowl; add a couple spoonfuls of topping. Serve.

Wheat berries are whole, unprocessed wheat kernels in their most natural form. They are extremely nutritious and have a slightly crunchy texture. Wheat berries offer all of the nutrients of a whole grain because they contain the germ, endosperm and bran. And... they're delicious!

Cheezey Chickpeas

"Cheezey" Chickpeas

“Kitty Food” as my daughter calls it. Learned about this recipe from my sis-in-law. So glad I did! They’re a great snack; my kids think they’re like French fries. Chickpeas are wondreful for you. Great source of fiber and energy. As for nutritional yeast, if you haven't tried it- you must. I get mine from the bulk food section at my local grocer. It's high in fiber and protein, minerals and B Vitamins. It has little to no saturated fat, trans fat, cholesterol, sodium and sugar. You can add it to anything, or use it as a cheese substitute. A little goes a long way, I also love it on air popped popcorn. Yum.

1 can of chickpeas, rinsed and drained (I cook my own and just use this as a guide for measuring)

2 T. Olive Oil

3 T. Nutritional Yeast

In a sandwich bag, add olive oil. Add nutritional yeast and close bag and smoosh and squish to combine. Add chickpeas. Bake in oven on parchment paper covered baking sheet at 425 till cooked and a little crispy.

Tip of the Day

Tip of the day: I DON’T like drinking water- but, I need those 2-3 Liters a day… great way to get that done- I have a “water race” with my kids! My son thinks its fun to try to drink his faster than me and we’re both getting the water our bodies need.

Be Thankful!

In everything: BE THANKFUL! Thank Jesus for your problems. Let HIM make friends with them and turn them into something wonderful! Thank Him for your weak body! We weren’t made it do it on our own.

I don’t necessarily like what I can’t do, and sometimes, it’s hard to admit I can’t do it! Especially when I’m sick or after a break. But I’m always amazed at what I can do when I ask for His help. When I am on the treadmill, it’s “our” time. Whether its worship or prayer time, it’s always our time, and before I know it- a mile is done! Time goes so fast, and sometimes we’re not done, so I add another mile. If you don’t like running- I do this thru weight lifting too.

Our weak bodies, are another example, or more evidence, of our dependence and need for the Lord. But with time spent with Jesus, running, swimming, weight lifting, or whatever I do that day… I know that He’s shaping me into the creation He intended me to be and for the job He’ll have me do.

My day changes after time spent with Jesus too!  My mood changes, I’m using His strength for my day now! It’s like your car- it needs filled with gas to go- I need filled up too. He isn’t limited by time, and some days I can’t figure out how I got everything done, but when I take the time, even a few minutes, He molds my day, He takes care of what I can’t do and it’s wonderful. <3

"Lord, thank you for our weaknesses. Thank you for your strength that gets us through our days and makes them wonderful. Help us to keep our thoughts fixed on you, and mold us and our day to your will. In Jesus' Name, Amen."

Pasta Sauce

You still need to remember your whole grains! I love whole wheat pasta (just stay within portions), I've also been told quinoa pasta is good, and this sauce also goes well on a whole wheat pizza! We like to make a chicken garlic with veggies pizza!

Pasta Sauce

5 cloves garlic
1 tsp sea salt
3 T. robust exta virgin olive oil (it does make a difference)
1 medium onion, diced
1 (24 oz) can whole tomatoes
1 (6 oz) can tomato paste
1 t fresh cracked black pepper
1\2 t red pepper flakes (I may use a bit more)
1 tsp. majoram
1 tsp. savory
1 t. sugar (sucanat)
1 t. dried parsley
1\2 t. dried basil

1. on your cutting board, smash and chop garlic into paste with the salt
2. heat a large saucepan with the oil in it over med-hi heat.
3.add onions to the pan and cook fr about 5-7 minutes or until onions are all brown. Add garlic.
4. crush the tomatoes with you hands (its a little icky but makes the sauce amazing!) add to pan. scrap bits of bottom of pan.
5. Add chicken broth.
6. Add tomato paste to pan and all seasonigs except parsley and basil, stir.
7. Bring to a soft boil, turn heat to low an cover.
8. let simmer for 1- 1 1\2 hrs, stir occasionally
9. Add parsley and basil
10. Serve over pasta, rice, garbanzo beans etc.

Protein "Chai Style" Shake

I will say, I was surprised when this tasted pretty good, especially as far as prune juice goes, I've never really been a fan... and now I have to buy it all the time! Another note I want to add: keep in mind your goal is to cut out sugar. The cinnamon is a great antioxidant and makes your food taste sweeter, also helps your blood sugar. If you've done the detox, it won't take long before chocolate is too sweet for you (this is coming from a "recovering choco-holic"). Good luck!

Protein "Chai Style" Shake

almost 1\2 c. prune juice
good squeeze of lemon juice, about 1\8-1\4 tsp.
1 1\4 c. milk of any kind (i use organic cows milk)
1 Scoop Vanilla Protien ( I made this wth 6 star vanilla creme whey)
cinnamon to taste- i use about 1\2 T. or so
sucanat to taste (honey also works)

Blend ingredients together and drink.

Chickpea Rosemary Soup

You want to aim to eat beans and legumes about 3x a week minimum. They're inexpensive, full of healthy fats and protein and fiber. Loaded with complex carbs, which are responsible for providing energy to your muscles and brain. They have a low glycemic index so your energy will be long lasting and you won't have the dreaded slump after eating!

Chickpea Rosemary Soup

3 T. olive oil
5 garlic cloves, finely chopped
1/2 onion, chopped (optional)
1 T. fresh rosemary leaves, minced
1/2 t crushed red pepper flakes
3 (15-19 oz) cans chickpeas, rinsed and drained.
4 cups chicken (or vegtable broth)
2 T. fresh lemon juice
sea salt

In large saucepan, heat the oil over medium heat and add the onion. Cook about 2 minutes until soft and starting to brown. Add garlic, rosemary, and red pepper flakes. Cook, stirring constantly, until garlic starts to brown, about 1 minute.Add chickpeas and cook 2 minutes; let cool slightly. Transfer soup to a blender; cover loosely and puree until smooth. Return to the saucepan and stir in lemon juice and sea salt to taste.
Serve, garnished with fresh rosemary sprig, or an additional drizzling of olive oil.

Start your morning right!

Morning Power Smoothie

1 C Spinach
1-2 handfuls of strawberries
1 handful blueberries
1 T. Flax oil
1 tsp. wheat germ
Agave syrup to taste

Mix in blender until smooth. Add milk or water if you want.

*Add scoop of protein powder for a good post workout shake!

The best thing you can do...

The best thing I've ever started doing is alone time with Jesus.
Its hard most days, and honestly some days it doesn't happen the way I'd like. But find a special place... your place. Just like a husand and wife have "their" place.... find your place with Him. Don't just talk, but listen too. If you feel up to it, grab a pen and a notebook and write down what He says. At first, especially, your mind will wander. Don't stress. He knows you're human, but give it a try. Make it a habit. Its a wonderful habit to have.

Easy Brown Rice

This is basic- because this is the general recipe. You can add veggies, use it for stir fry or an italian dish.

1 cup Brown Jasmine Rice
2 cups natural chicken broth ( I like to use water and better than boullion chicken base)

Add ingredients together in saucepan. Stir to combine (then don't stir anymore!). Bring to boil over medium- high heat. Once it boils for 2-3 minutes, cover and reduce to low/simmer for about 20 minutes or until cooked to preferance.

Detox

Day 1 (up to 3 days, just 1 day is ok)

1 gallon of water throughout the day

NO SUGAR OR PROCESSED FOODS. NO INGREDIENTS YOU CAN'T PRONOUNCE (this is not just for detox! you'll get used to it!!)

All the fruits and veggies you'd like (as much as you want)!
Some of my favorites: mushrooms, spinach, leafy green lettuce, kale, sweet potatoes, cabbage, bok choy, carrots, celery, onions, garlic, organic tomatoes ( I ALWAYS do tomatoes organic!) fuji apples (any kind is ok, I also eat apples organic!) oranges, strawberries, blackberries, blueberries, mangos.... the list goes on!

1-2 x per day

Lemon water
or Apple Cider Water
          - 2 T. unfiltered organic apple cider (will be "cloudy")
          - organic honey or pure maple syrup to taste (the less the better!)
          - mix into glass of water

What to Avoid...

Avoid.....   *
1. All refined, over processed food, particularly white flour, sugar and related products
2. Chemically Charged foods
3. Foods containing preservatives
4. Saturated and trans fats
5. Skipping meals
6. Excess sodium
7. Sugar and All Substitutes
8. Alcohol and Juice- both beverages are filled with sugar!
9. Counting calories
10. Artificial foods
11. All calorie- dense foods containing little to no nutritional value. "Anti-foods"
12. Supersizing your meals

* This is from Clean Eating by Tosca Reno and Robert Kennedy Publishing

Your Rules

Eat Clean Diet Rules *

1. 6 small meals per day. try to space them about 2 1/2 - 3 hrs apart.
- at first you won't feel hungry- get used to smaller portion sizes!

2. Don't forget breakfast! Try to eat within an hour of waking up.
- again, had to start by forcing it, I was never a "morning eater"- but its a must! 

3. Make your last meal 3 hours before bed.

4. Eat a combo of lean protein and complex carbs each day

5. Eat sufficent healthy fats everyday.
- I prefer cocnut oil,  extra virgin olive oil and flaxseed oil- don't cook flax oil

6. Drink 2-3 liters of water each day

7. Carry a cooler packed with clean foods.
- how many times do we get hungrey the second we smell a fast food place?!

8. Depend on fresh fruits and vegtables for fiber, vitamins and enzymes.
- generally, aim for 25-30 grams of fiber per day

9. Adhere to portion sizes.
- switch to your smaller plate. Also, serve your food, put left overs away and then eat. You won't want to pull that food back out to get seconds

10. Eat only foods that have not been overly processed or doused in chemicals, saturated fats, trans fats and toxins.


* These rules are from the Eat Clean Diet, thru Robert Kennedy publishing and Tosca Reno. Smaller text is mine :)

Getting Started

So where to begin?!

Well, some people like to start slowly and ease into a new "diet" others like to jump in all or nothing. I'm an all or nothing type of person! I personally go thru and trash all my processed foods, anything with high fructose corn syrup, trans fat, saturated fat, toxins.... "anti foods" foods with no nutritional value and so on. Also, I get rid of noodles, breads and rice that are made with white flour rather than whole wheat. They also have brown rice noodles for those who are gluten free... those are also yummy! I love  love  love Brown Jasmine Rice. Its my favorite and I love it cooked in chicken or vegtable broth (rather than water).
So lets get our pantry clean?! Ready!

Welcome!

First things first...

You may call this a disclaimer... but,
I am not a doctor and this is done at your own risk. Please check with a doctor before doing any activity or following any diet as every person has individual needs. I am not or will not be liable. Thank you!
 Now... the fun stuff :)