Thursday, March 24, 2011

Thea's Quick Heirloom Tomato Avocado and Egg White's

I went to the market and picked up the MOST BEAUTIFUL heirloom tomatoes. Once I put them in the fridge, the only think I could think about was eating them. With only a few minutes to go before it was time to eat my next meal, I decided to keep it sweet and simple. For all the clean eaters this is a nicely balanced meal loaded with veggies, lean protein, and healthy fats!

5 egg whites
1/4 sliced small avocado
Sliced heirloom tomatoes

I plan on making more recipes with these delicious and juicy tomatoes.
Sliced Heirloom

Tuesday, March 22, 2011

10 Quickest Clean Eats When I'm On The Go.

We are all so busy, it is only normal to get caught up not realizing that you have to leave the house and haven't packed your meals for the day. I always have things around the house stocked up so I can grab them on the go or prepare extremely quick.

1. Protein powder- Put it in a shaker with water, grab a piece of fruit and you're set!
2. Low sodium rice cakes or Ryvita/ Ok-Mak crackers- two crackers with a little unsalted peanut butter and a piece of fruit is quick and super easy to pack.
3. Fage 0% greek yogurt- with flaxseed meal, unsalted almonds, and a sliced piece of fruit or berries.
4. Fat-free cottage cheese- Tastes amazing with unsweetened applesauce and cinnamon.
5. Whole wheat tortilla (la tortilla factory low-carb, or sonoma low-carb)- wrapped with sliced banana unsalted peanut butter and cinnamon. OH MYY DELISH!!!!!
6. Whole wheat tortilla- wrapped up with some of your pre-cooked chicken breast, some mustard, and green beans.
7. Can of water packed tuna- mix in veggies and mustard (if i have time for something besides mustard i will use a scoop of fat free greek yogurt mixed with Indian spices). (HINT: if you don't have a cooler on hand you can put in frozen veggies they will keep your food cold without a ice pack)
8. Pre-made protein bars- and a piece of fruit. (I cook a batch and put in the frigde so whenever I need them they are handy).
9. 4 hard boiled egg whites- with sugar-free ketchup or mustard and grab a piece of fruit.(Sometimes i like to hard boil a dozen eggs in the fridge to have on hand so I don't have to hassle cooking on the go).
10. Fat-free cottage cheese- with some cubed avocado and pico or salsa. AIIAIIIAII!!

These are things you can pack anytime and leave them stocked. No excuses for not having time, most of us can find time when we are hungry to run in somewhere and pick out something (that wastes time). Instead, plan ahead and have quick snack choices in your house ready to be enjoyed!

Sunday, March 20, 2011

Clean Eating Really Works! Here's a story!

Unlike most fad diets, eating clean is a lifestyle change. There are always slip-ups in everyone's day-to-day routine every now and then, but preparing meals each day to ignore those slip-ups is best.
I am going to share a little bit of my mother’s journey with you. She has seen me change my lifestyle over the last few years, and of course as a mom she has to wonder and worry. She noticed my weight-loss right away and assumed I simply wasn't eating enough. When I tried to encourage her to join my healthy eating, she didn't take the advice because she assumed I was unhealthy. Her comments to me sort of hurt my feelings, asking where my butt went and things along those lines. At that point in time she was right, I lost my butt! I got upset because I have never had a goal to be skinny; I strive to be fit. Once I traded in the long time spent on cardio and started lifting weights is when my body began to transform. My perspective on working out and eating has changed as well.
I have encouraged her to join me in clean eating, every time I go home I notice her 3 big meals. She tends to eat very fast and stuff herself to where she’s rarely hungry for the next meal. When you have habits like this, your metabolism slows down. You aren't eating regularly enough for your metabolism to stay steady and constant. Once she noticed my changes physically, and mentally I think she got more and more curious. She started listening, maybe not following healthy tips but listening. From there she asked me to make her little meals. I wanted to cook with her and make healthier options. We talked and decided it would be good for her to pack snacks and lunch for when she’s at work and see how it goes. She and her co-worker switch off packing clean snacks and meals! Without even trying to lose weight my mom has gone from about her normal 145 lbs to a healthy 139 lbs in just a few weeks. She has never been overweight, and works out regularly. Now that her diet is on track, I can tell how excited she is. I am so proud of her, and I love that my mom is taking her health in to her hands. I think it is very important to make sure the people we love the most are happy and healthy. When you get healthy, I believe it makes your life that much more enjoyable. Hopefully, you can take this story and begin to make small changes to better your health:)

Coffee Drinks- Rethink your drink

Rethink your drink

I don't know if you have all heard me rant about my absolute love for coffee. I don't think I am someone who necessarily NEEDS it, but I truly enjoy a nice warm cup o joe <3. I noticed many people who order drinks at major coffee companies tend to get what tastes the best, I mean who doesn't want a nice yummy sugary drink? The downside is the HIGH amount of calories, fat, and sugar in these drinks. Sometimes I don't think people realize exactly how many calories they are ingesting in just one small drink. Here are little tips to think about before your next trip to the coffee shop.
Grande White Chocolate Mocha Calories 470!!!!!!!
Calories from Fat 170
Total Fat 18g 28%
Saturated Fat 12g 60%
Trans Fat 0g
Cholesterol 50mg 17%
Sodium 240mg 10%
Total Carbohydrate 63g 22%
Dietary Fiber 0g 0%
Sugars 59g
Protein 15g

This white chocolate mocha has more sugar than you should have in a whole day. If you were thinking to have any fruit, or any dairy later in the day you have already exceeded the DRA (daily recommended allowance). For UNDER 470 calories you can have a BUNCH more that will satisfy your body and give it the nutrients it needs. You can enjoy 1/2 c. oatmeal(140) a banana(105) a nonfat yogurt(80) AND a skinny latte(130). ALL of these add up to ONLY 455 calories! Instead of starting your morning off with something high in calories and lacking nutrients, opt for a healthier choice.

Skinny Vanilla Latte Calories 130
Calories from Fat 0 Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol <5mg 2%
Sodium 170mg 7%
Total Carbohydrate 19g 7%
Dietary Fiber 0g 0%
Sugars 17g
Protein 12g

1. Black coffee
2. Cafe Americano (espresso and water)
3. Coffee with no calorie sweetener and some non fat milk
4. Coffee with sugar free syrup and some milk or soy milk
5. Nonfat latte (this should be a treat not an everyday choice)
6. Nonfat latte with sugar free syrup

1. Order a smaller drink
2. Order a drink with non-fat milk.
3. Skip the whip
4. Order sugar free syrup

Thursday, March 10, 2011

Thea's DELICIOUS Peanut Butter Granola

I get really upset when I read the ingredients on most granola's at the store. Tons of sugar, or butter, or both! They have lots of fat too, even the low-fat granola isn't very good for you AT ALL and tends to be extremely high in calories. I saw this as a challenge, and decided to make my own version, guilt-free!

Thea's DELICIOUS Peanut Butter Granola

1 c. Quick oats
1 c. Puffed wheat
1/4 c. Wheat germ
2 tbsp. Flaxseed (ground)
1/4 c. Chopped unsalted almonds
1/4 c. Peanut butter (unsalted natural organic)
1/4 c. Sugar-free syrup
1 tbsp. Unsweetened Cocoa Powder
Dash of cinnamon and sprinkle of salt.

1. Preheat oven to 350 degrees.
2. Combine all ingredients and mix around with your hands.
3. Place on cooking sheet.
4. Bake for 30 mins. Every 5 minutes flip granola.

Serves 4

1 serving:
Total Calories- 301
Fat- 57.5 g
Carb- 32.5 g
Protein- 12.5 g

This is amazing, you can eat it as a snack alone (ziploc baggy), sprinkle just a little for a crunch on non-fat greek yogurt, or with some almond milk or skim milk, even with fresh fruit. Such a good healthier way to get your granola fix <3

Tuesday, March 8, 2011

Simple Salmon

I don't know if you are all aware of how much I love Salmon, but let me tell you I LOVVVVEEE SALMON:) I get nervous cooking it at home, because I feel like it can never taste as good as the chef at the restaurant I serve at can. Today is an exception, I can proudly say I made a delicious fillet of salmon that I am proud of. Quick and ready to eat pronto!

I bought some salmon on sale! It came out to be around $2!
1 tsp extra virgin olive oil
4-5 oz. wild salmon (make sure it's wild, farm raised salmon is usually died pink)

I mixed just a tiny bit of all
Mrs. Dash table blend
Mrs. Dash garlic and herb
Mrs. Dash tomato basil
Italian seasoning

1. For the busy people like me turn on your George Foreman grills and spray with light spray or olive oil spray.
2. coat salmon with 1 tsp olive oil.
3. coat salmon with seasoning.
4. Once cooked through voila!

I served with a mixture of stir fried cabbage, carrots, 4 oz. yam, and 4 crimini mushrooms. It was quick, easy, and delicious!

Janelle's Amazing Mexican Taco's

Hey everyone! SO the other day I went to my friend Janelle's house (a fellow clean eater) she is the cutest thing, and had a meal cookin'! I walked in and immediately could smell the goodness!!! She did an amazing job and the food tasted spectacular! I think this meal is worth posting
It also shows, you can have a great night with friends and still eat healthy. While the food was cooking. We enjoyed a few healthier chips and janelle's awesome Avocado Salsa! Yumm! Hope you can try this recipe!

Janelle's Amazing Mexican Taco's

Servings: 4

4 Trader Joe's Corn Tortillas or Low-carb whole wheat tortillas
1/2 pkg. extra lean ground turkey
pinch of cayenne pepper
1 chopped tomato
2 c lettuce
1/4 c shredded low-fat mozzarella cheese
2 tbsp. enchilada sauce

Cook turkey in nonstick skillet on medium heat for 10 minutes or until cooked through, stirring occasionally. When cooked all the way through, add cayenne pepper. Let sit on low for 5 minutes to let flavors absorb.

Warm tortillas in microwave for 30 seconds. Add turkey meat to tortilla and garnish as desired.

Suggestion: Add a scoop or two of this AMAZING salsa for more flavor!

Avocado Salsa:
1 avocado
1 tomato
1/2 c unsweetened corn
1/2 black beans
sea salt (to taste)

Chop up avocado and tomato into cubes. Combine and mix all ingredients. Add salt to taste.

Enjoy with guiltless gourmet corn or blue corn tortilla chips(Trader Joe's) <3

Monday, March 7, 2011

What to Eat When You Go Out-What I Eat When I Go Out

Let me start off by saying isn't good to go out to eat very often. The quality of food isn't very high, the food tends to be more processed (even the healthy things), and it is plainly more expensive than cooking at home. I do know that every once in a while it is nice to take a meal off of cooking and packing, SO here are some tips for going out to eat.
1. Always start off get a lean meat. Chicken breast, turkey breast, egg whites, salmon, ahi, mahi mahi, shrimp, etc.
2. Make sure the lean meat doesn't have sauces on it, isn't breaded, or fried. You can ask the waiter or waitress to grill. You can also say please cook it with oil and not butter. If it comes with a sauce ask for it on the side.
3. Make sure you get some veggies in the mix! Greens are the best(high in nutrients), if not greens, oranges reds, all the bright colors. Stay away from the mashed potatoes, the creamy soups, etc. Get your side of veggies steamed (no oils and butter)
4. If you get a salad don't ruin it! SO many people get salads thinking it's a healthy choice when it can easily be more calories than a sandwich. Skip the cheese(they use cheap and high fat cheeses at most restaurants), skip the candied nuts (for 6 sugar coated nuts its about 150 calories), skip the crutons(unnecessary), skip the dressing (get salsa on the side, or plain balsamic vinegar).
5. Don't eat the bread basket!!!!!!!!!!!!!!!!!! Too many reasons behind this one, it's bleached flour, high in sugar, high in carbs, no nutrients, TASTY yes, but one of the worst choices to make when you're out. Just be patient and wait for your food. If you're extra hungry order an appetizer (ahi sashimi, shrimp cocktail, grilled veggies), or get a side salad.

What healthy choices I make when I order:
Egg whites, no cheese, tons of veggies, dressed with salsa or hot sauce, and a side of fruit
tofu scramble, no cheese, tons of veggies, dressed with salsa or hot sauce, and a side of fruit
oatmeal (make sure it's not out of a package, no sugar), and a side of fresh fruit
oatmeal (make sure it's not out of a package, no sugar), and a side of nonfat yogurt
dry wheat toast egg whites and veggies with salsa
dry wheat toast with fruit and a non-fat yogurt

Grilled Chicken and steamed veggies
Grilled Salmon and steamed veggies
Grilled Ahi and steamed veggies
Salad with tons of veggies (no cheese, no crutons, no nuts (because they are usually salted at restaurants=BAD), no dressing) either shrimp, scallops, grilled Salmon, Ahi, or Chicken with balsamic vinegar or salsa as dressing

It is ok to order brown rice, but make sure to ask if they prepared it with butter. If they did, then don't order it. Any sauces that are cream based pack on hundreds of calories to your meal as well so steer clear

Wednesday, March 2, 2011

Time Management For The Busy

Ok!I have heard on NUMEROUS occasions from tons of people how busy they are and how they truly can't find the time they would like to workout. I am going to respond to all those comment's short and sweet by saying I KNOW.
I mean doesn't it sincerely SUCK! I wish there were more hours in the day! I can't tell you how nice it would be to have that hour to workout magically appear, but to be realistic it doesn't. To put in in other words, that time will never just appear. Throughout our whole ENTIRE lives! I hear the excuses, well when I'm done with school I'll have more time. WRONG. When you are done with school you will be working more, once that settles in you will spend your free time dating, or with a family. Bottom line is there will never be enough hours in the day, we tend to fill up those hours with the things we believe are most important. Work, school, social lives, etc.
Now is the perfect time to add in a workout regimen on your weekly TO-DO's. I know girls so committed they workout at 6 every morning to get it over with. Some people who workout at 11pm after a very long day. The people who truly find a stress relief, or balance when they exercise are the ones who will make time for it.
I am not saying each person isn't busier than the next, because some people take on more than others. Take the time to reflect and see where your priorities are. Some nights I know that going out late and spending money out on the town #1 is going to tire me out #2 is going to hurt my wallet #3 is going to make the next day a little less productive and #4 in conclusion ISN'T WORTH IT TO ME.
If you have the goal to get in to shape, then stop saying you don't have time. MAKE the time. I am just as busy as the next girl, and I hold myself to making sure I work out. This is because I realized I am happiest when my life has the balance. I have an amazing outlet when I workout to forget stress, drama, and tomorrow's homework to just simply focus on the now. The moment, and this healthy body that I am fortunate to inhabit. I owe it to myself to make the time to do the things I know make me feel like me.
So what does all this mumbo-jumbo I'm talking about boil down to?
Make the time to DO YOU. Bottom line! As long as you are making the decisions best for you, then you will be a healthier person, better friend, and a stronger individual.
Make sure you make the time to be the best YOU you can be!