Wednesday, July 30, 2014

21 Day Fix Approved- Beef and Broccoli- Protein Packed Meal

Beef and Broccoli with Cashew - this is a yummy treat!

Looking for something lemony and sweet and gluten free?  Thy these Lemon Poppy Seed Paleo Muffins

1 cup Bragg aminos 
2 tablespoons honey 
2 garlic cloves, minced 
1 teaspoons fresh ginger, grated 
½ teaspoon red pepper flakes 
1 pound flank steak, thinly sliced against the grain 
3 crowns of broccoli, cut into florets 
salt and pepper, to taste 
2 tablespoons of coconut oil 
½ cup toasted cashews 

Whisk together braggs,honey, garlic, ginger, red pepper flakes, and a bit of salt and pepper. Place sliced flank steak in a shallow bowl and pour whisked mixture on top of the meat to cover. Place in fridge and let refrigerate for 30 minutes.

 After meat has refrigerated, place a large pan or dutch oven over medium heat. Add about a tablespoon of coconut oil to the pan when hot, then add broccoli florets. Sprinkle with a little salt and mix around in the pan to help crisp up. To make sure my broccoli gets soft, I use a teaspoon of water, add it to the pan and then cover to help steam the broccoli for just 1 minute. Once broccoli is cooked through to preference, remove from pan and set aside.

Place pan back over high heat, add a little more coconut oil then add the meat and sauce directly to the hot pan, trying not to overcrowd the bottom of the pan. Cook meat until barely any pink remains, then add broccoli back to the pan, along with toasted cashews. Mix together and cook for 1 more minute. Serve!

Be sure to portion out 1 Red and 1 Green and 1 Blue per serving if on the 21 Day Fix!

Sunday, July 27, 2014

Eat Clean Chicken Enchilada Soup

Eat Clean and Paleo Approved

Chicken Enchilada soup is a wonderful make ahead for meal prep! It is also suitable for those on the Paleo diet! I will have this with some fresh avocado and a side spring mix salad!

Looking for another yummy crock pot make ahead meal?  Try This!  Eat Clean Turkey Chili

2 Tablespoon olive oil
6 Garlic cloves, minced
3 Tablespoon cilantro, chopped
8 Portions chicken breast (about 2 pounds) Grilled and cut into 1" chuncks
Can (15 ounces) pureed tomatoes (I used fire roasted)
3 Onions, finely chopped
6 Cups chicken broth
2 Cups water
1 Can (6 ounces) tomato paste
1 Tablespoon ground cumin
2 Teaspoons chili powder
2 Bay leaves
Ground red pepper, to taste

1. Warm olive oil in a large pot over medium-low heat. Add garlic and cilantro; sauté for three minutes.
2. Add grilled and chopped chicken, puréed tomatoes, onions, chicken broth, water, tomato paste, cumin, chili powder and bay leaves; bring to a boil over high heat.
3. Reduce heat to low, add ground red pepper and simmer for 30 minutes, stirring occasionally.
4. After the soup has simmered for 30 minutes, remove the bay leaves. Then ladle a portion (about 1 1/2 cups) of soup into each bowl and top with the shredded cheese, diced avocado and tortilla strips. Serve and enjoy!

Monday, July 21, 2014

Spotlight on Chia! This is an amazing little seed!

Some Pretty Great Reasons To Start Eating Chia Seeds

Chia-An Amazing Little Seed
  • Help weight loss. Chia seeds are popular for weight loss. They reduce food cravings by preventing some of the food that you eat from getting absorbed into your system. This blockage of calorie absorption makes them a great diet helper.
  • Feel fuller faster: They can also help your diet by making you feel full. This is because they absorb 10 times their weight in water, forming a bulky gel.
  • Hydration for athletes: They are also great for athletes because the "chia gel" can hydrate the body.
  • Reduce your blood pressure: There's evidence to suggest they can reduce blood pressure.
  • Omega-3: They are the richest plant source of Omega-3 (the vital fats that protect against inflammation—such as arthritis—and heart disease). In fact, they contain more Omega-3 than salmon!
  • Benefits for diabetes: Because chia seeds slow down how fast our bodies convert carbohydrates into simple sugars, studies indicate they can control blood sugar. This leads scientists to believe chia seeds may have great benefits for diabetics.
  • They are easier to digest than flax seeds, and don't need to be ground up.
Chia is also one of the awesome ingredients of Shakeology!  I am so glad it is contained in my Daily Dose of Dense Nutrition that I drink every day!

Looking for a chocolate treat?  Try these Paleo Peanut Butter Cups

Here is an awsome little recipe for Chia Pudding!  This is an awesome little snack!

2 cups plain almond milk
½ cinnamon stick
1 inch piece of lemon rind (make sure it doesn’t have any white pith on it)
¼ tsp vanilla extract
1/2 tbsp Agave Nectar
4 tablespoons chia seeds
Ground cinnamon, for dusting (optional)

Combine the milk, cinnamon stick, and lemon rind and vanilla extract in a saucepan.  Bring to a gentle boil and then remove from the heat. Add agave and let cool.
Remove the cinnamon stick from the milk. Whisk in the chia seeds. Transfer to an air-tight container and refrigerate overnight. If you remember, shake the container every so often to avoid the chia seeds clumping together.
Serve cold with a dusting of cinnamon.

Monday, July 14, 2014

Paleo "Peanut Butter Cups" made with Almond Butter- Eat Clean

 These are super yummy. I made them with almond butter
1/2 cup coconut oil, melted
1/2 cup coco powder
1/4 cup honey
1 tsp vanilla
Mix ingredients in a bowl until smooth. 

Place muffin papers in mini muffin tin. 

Spoon a little of the chocolate mixture in the bottom of the papers. Freeze a few minutes to set. 

Place 1/2 tsp almond butter in the middle of each the spoon the remainder of the chocolate over the top and freeze to set. 


Tuesday, July 8, 2014

Creamy Garlic Dressing from the Ultimate Reset

This is my absolute favorite dressing.  I have made it with jarred minced garlic and with fresh garlic. It is by far better with fresh!  I don't ever buy salad dressing any more.  They are loaded with artificial ingredients and preservatives.  PLUS save money when you make your own dressings

Creamy Garlic Dressing
1/2 cup extra virgin olive oil
1/4 cup apple cider vinegar
3-5 cloves of garlic (crushed)
3 Tbsp. fresh lemon juice
2 Tbsp. chopped fresh parsley 
1 tsp. Himalayan salt
1/2 tsp Dijon mustard
1 Tbsp. unfiltered honey or raw agave nectar

Place them all in the blender and blend on medium high for 60 seconds. I store mine in an airtight container in the refrigerator. Be sure to shake it well before using after refrigeration.This is truly a all natural dressing that you know for a fact is free of additives and chemicals. I usually take a couple spoonfuls and drizzle it around my salad. A little goes a long way with this recipe. Enjoy!

Thursday, July 3, 2014

Jicama- Avacado Salad : Clean Eating from the Ultimate Reset

This is a wonderful salad.  It is creamy and crunchy and so healthy!

I will make a couple days worth ahead of time and keep it in portion containers so I just grab and go !

  • ½ tsp. Himalayan salt
  • 1 Tbsp. pure maple syrup
  • 2 Tbsp. fresh lime juice
  • 1½ tsp. extra-virgin olive oil
  • ½ medium avocado, cut into chunks
  • ½ medium jicama, peeled, cut into matchstick-sized pieces
  • 2 Tbsp. chopped fresh cilantro

  1. Combine salt, maple syrup, lime juice, and oil in a small bowl; mix well.
  2. Combine avocado, jicama, and cilantro in a medium bowl.
  3. Drizzle with dressing; toss gently to blend.
  4. Let salad marinate, covered tightly, in refrigerator for 1 hour or longer before serving.

Wednesday, July 2, 2014

Childhood Obesity- This is scary!

I read something the other day that bummed me out.  It was an article about childhood obesity.  I was super concerned and my heart hurt as I read the statistics about this growing problem and all of the health risks that go along with being overweight, obese and morbidly obese.

I just kept saying to myself, "WHY?  Why is this even happening?"  Now, before someone blast me that there are reasons other than just eating to much that some kiddos AND adults are overweight, obese and morbidly obese... I agree.  BUT that being said, I believe that those are WAY fewer than these statics and the majority of these people CAN do something about it!

Stats from the 

MORE than 1/3 of children and adolescents were overweight or obese!?!!! That is in 2012... I am sure that those stats have risen in two years.

This has serious health side effects now, and into child hood: 
Childhood obesity has both immediate and long-term effects on health and well-being.
Immediate health effects:
  • Obese youth are more likely to have risk factors for cardiovascular disease, such as high cholesterol or high blood pressure. In a population-based sample of 5- to 17-year-olds, 70% of obese youth had at least one risk factor for cardiovascular disease.
  • Obese adolescents are more likely to have prediabetes, a condition in which blood glucose levels indicate a high risk for development of diabetes.
  • Children and adolescents who are obese are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem.
Long-term health effects:
  • Children and adolescents who are obese are likely to be obese as adults and are therefore more at risk for adult health problems such as heart disease, type 2 diabetes, stroke, several types of cancer, and osteoarthritis.6  One study showed that children who became obese as early as age 2 were more likely to be obese as adults.
  • Overweight and obesity are associated with increased risk for many types of cancer, including cancer of the breast, colon, endometrium, esophagus, kidney, pancreas, gall bladder, thyroid, ovary, cervix, and prostate, as well as multiple myeloma and Hodgkin’s lymphoma.
What can be done?

Well we all know that to live healthier lives we need to eat better and get exercise.  In today's world that seems to be impossible for some people.  We all have become so busy that we don't leave time to prepare nutritious meals.  Buying prepacked processed, calorie dense foods is the "easy button" for many families.  I have to believe that OUR health is an important enough factor to take some of the weekly activities off of our list to give more time for preparing healthy meals.

I have heard parents say that their kids *wont* eat healthy nutritious foods. I am not really sure how to overcome this hurdle, but we have to try!  Maybe don't buy as much processed packaged, easy accessed foods to snack on.  If you don't have it in the house, kids wont eat it.  Replace them with carrot sticks, apple slices, fruit and other healthy options for snacks.  If it is in a single serve package, it is probably processed and contains way more calories than a kid needs among other things.  

Get kids moving again!
Put up the video games.  This does nothing positive for your kids.  Limit the time they have in front of tv's, computers, cell phones etc. and see about getting them outside more than they spend time doing sedentary activities! 

You cant possibly expect your kids to do any of this if you are not doing them yourselves!  As the parent you should be setting the example.  If you are overweight, obese or morbidly obese- it is time to get fit and healthy!  Do it as a family!  Have your kids help prepare the healthy and more nutritious meals for dinner. Make it a family affair. DO NOT SERVE FAST FOOD! Yikes! Yep, its cheap and quick.... but your kids are not, and really deserve better.   

It is NOT more expensive to eat better.  You have to shop better, and you have to plan, but you can eat a healthy, nutritious diet inexpensively.  Here is how I broke down my weeks shopping to show you how affordable it is!  Find out how you can eat inexpensively

I know it is not easy to just up and change everything, but you have to start... start small with little changes, like stop buying processed food and do not drink soda or fruit juices... to starting up a family activity plan.  You will grow as a family, and bonds will be strengthened as you do this. The time to make the change is NOW... TODAY.  Don't wait.  Tomorrow may be too late! 

Tuesday, July 1, 2014

Eat Clean- Chicken Waldorf Salad

I love this quick and easy and very YUMMY Salad!  Packed with protein it is a great meal! I like it after it has chilled for a little while in the fridge and can be a great make ahead for meal prep day!

If you are following the fix, this is one red, one purple and one orange!

21 Day Fix Approved
Eat Clean Chicken Waldorf Salad

Salad Ingredients
1 cup diced celery
2/3 cup diced crisp apples (I like mine tart and sweet!)
1/3 cup coarsely chopped walnuts
1/2 cup seedless grapes, halved
1 Tbsp raisins
2 oz grilled chicken (I used the 21 Day Fix all purpose seasoning mix to season my chicken)   Get the All Purpose Seasoning Mix recipe here

Dressing Ingredients
1/2 cup Low-Fat, Plain Greek Yogurt
1 Tbsp lemon juice

Place all salad ingredients in a large serving bow.  Toss with dressing and keep refrigerated until ready to serve!