Tuesday, January 31, 2012

Thea's Thai Coconut Peanut Tofu & Fried Rice

Oh my gosh! Oh my gosh! Oh my gosh!!!!!!
I think I nailed this meal, it seriously turned out better than I could've imagined! I honestly made this one up as I'm staring at some delicious ingredients hoping they will mesh. And oh did they!!! This meal tastes so decadent and flavorful you will feel like you are Thai town sitting on little pillows on the floor. This recipe takes my clean eating cooking to a whole new level! It's healthy, vegetarian, and quite delicious! Give this one. Try and tell me if it isn't one of the tastiest healthy dishes you've made at home!

1 bag brown rice (steamers)
1 C. Unsweetened almond breeze
1 Pack extra firm tofu ( any firmness works I just don't like mine mushy)
1 1/2 Tbsp. Red Thai Curry paste
2 Tbsp. Crunchy Unsalted peanut butter
1/4 C. Unsweetened coconut flakes
Pepper to taste

1. On large pan pour almond milk and brown rice on medium high heat. Let simmer.

2. While that is simmering cut up your tofu into small squares and place on smaller pan at medium high heat.

3. After 2 minutes or so add Thai paste, and peanut butter to brown rice and almond milk.
4. Stir and let thicken.
5. Add cooked tofu squares into large pan and stir in.

6. Add coconut flakes to mixture.
7. Finally, add cracked pepper to your meal.
8. Serve and enjoy. Garnish with coconut flakes.

Monday, January 30, 2012

Thea's Easy Asain Chicken Veggie Stir Fry

I get bored of just chicken and veggies when I'm trying to eat super healthy! Do you ever eat plain grilled chicken and steamed broccoli? After a few days it sucks let me tell you! I decided to flavor up my chicken and broccoli and make a tasty stir fry.

I actually like to cook my chicken and veggies separate then stir fry them later, because I want to make sure I have the right portions of chicken and veggies.

1 lb chicken breast cut in small pieces
1 Bag broccoli cuts
2 Tbsp worcestershire sauce
1 Tbsp. Low sodium soy sauce
1 tsp. Sesame oil
1/2 Tbsp. Thai red curry spice
1/4 c. Water

1. In large pan add cut up pieces fop chicken breast.
2. Add all spices and 1/4 c water.

3. Stir and let simmer/ cook chicken.
4. When cooked (about 5 minutes) remove chicken and leave sauce.

5. Add bag of broccoli to sauce.
6. Let simmer and cook for about 4 minutes.
7. Serve :) mix veggies in with chicken.

Ladies: measure about 4 oz chicken and 5-6 oz veggies.
Guys: measure about 6 oz chicken 8-10 oz veggies.

Pack Your Lunch This Week: Top 5 Reasons Why I Love My Cooler

One of my favorite quotes when it comes to eating healthy is " failing to plan is the plan to fail". When I don't have a plan/goal there is no way I am going to be on track to reach them! I make sure I plan my meals the day before so it is far and few that I ever have to go get a fast food meal. The night before I always pack 3 meals. I pack my first snack (or meal 2), lunch ( or meal 3), and second snack (or meal 4). I eat my breakfast (meal 1) at home then head to work with my cooler of food. This is the simplest way to fool-proof your diet.
Top 5 Reasons why I love my cooler:
1. I never go hungry. My snacks are always near!
2. I don't have an excuse to eat junk. When we don't have a plan for lunch we are more likely to eat whatever is around (ie. Donuts for breakfast in the office if you forgot to eat)
3. I know what's in my food. I could go grab a sandwich or salad around the corner (which I may do every now and then as a treat), but when I pack my meals I know my food isn't cooked in tons of oil, or have added sugars/salt.
5. It saves me SO much money! Cooking at home seems pricey but when you eat a $12.00 salad out, and have to tip on top of that IT GETS WAY TOO PRICEY!!

My meals today:
2. Homemade protein bar (search my blog for recipe)
3. Asain Chicken and broccoli stir fry (coming soon to blog)
4. ACAI cottage cheese and almonds

Sunday, January 29, 2012

Workout Of The Day: Shapely Shoulders & Cardio

Ready for a quick and effective killer workout? Times a wastin'!!!!

1 mile run ( I ran to the gym you can do 1 mi run/ power walk on treadmill, Bike 1 mi, or elliptical)

Superset: do one exercise immediately jump into the next without rest

1. 3x15 seated shoulder press
Superset 3x50 jumping jacks
2. 3x12 front plate raise (grab a weight that goes on bench presses either 10,25,35,45)
Superset 3x15 burpees
3. 3x10-15 shoulder pushups (feet on bench, arms on floor, shoulders directly over wrists)
Superset 3x30 Bench hop-overs ( with hands on bench keep both feet together and hop from one side to the other)
4. 3x12 Dumbbell lateral raises
Superset 3x50 bosu ball toe taps and 3x50 bosu side toe taps (touch toe on one side of ball the jump to the other to touch other toe)
5. Killer arm set:
50 arm circles forward
50 arm circles backward
50 arm pumps to the front wall
50 arm pumps to the back wall
50 arm twists to the front( start w palms up then squeeze hands and twist making a fist facing down)

1 mile run ( any way you want to complete the mile)

Whew! Is that high intensity or what?

Saturday, January 28, 2012

Thea's Antioxidant Acai Bowl

I have been obsessed with acai since it got popular a few years back. Jamba juice had made it a huge hut with my friends! When we hear things are good for us we all jump on the bandwagon right? Well, recently I went in to my favorite coffee shop Kean Coffee and I saw (picture this in slow motion) the barista handing over a large cup of purple heaven with sliced bananas flowing over the top. I wanted one so bad and totally got upset that I forgot about acai bowls! I asked if they made theirs with any added sugar and they said they thought so. I decided hmmm well this is perfect, something else for me to make!!!
Although time has gone by, I walked in to sprouts and saw acai and my eyes lit up! I looked at the ingredients and found one that is Unsweetened and frozen in a packet!
I bought it and made a delicious recipe, let's hope it hits the spot for you like It did for me. I'm going to try some other recipes with acai soon!

1 Packet unsweetened acai
1/2 Scoop RAW protein powder
1/2 C. Frozen berries
1/2 Banana
1/2 Cup Unsweetened almond milk
Stevia to taste
1 Tbsp. Oats
1/2 Tbsp. Flaxseed
5 Almonds
Optional: drizzle of Honey or agave

1. In blender add acai, almond milk, berries,protein, 2 ice cubes, and stevia Blend until smooth.
2. In small bowl mix almonds, flax, and oats.
3. Slice banana.
4. Pour blended ingredients in a bowl.
5. Sprinkle oats flax and almonds.
6. Add banana slices.
7. Optional: drizzle agave or honey.

Out of this world delicious!!!

Calories- 267
Healthy fat- 12
Carbohydrates- 35
Fiber- 11
Protein- 14 g

Thea's Baked Curry Sweet Potato Chips

Always searching for a yummy munchie like me? I made this delicious recipe after thinking about eating a bag of chips (weird craving for me), so I looked around my kitchen and saw a big yam staring at me. Time to get creative! I love sweet potato fries, but I remember my amazing friend Kate tell me about how she made veggie chips. I decided to start slicing my yam and creating a clean and healthy smack!

1 large sweet potato or yam
Curry powder
Salt and pepper to taste
Extra virgin olive oil (spray or light drizzle)

1. Preheat oven to 450 degrees.
2. Peel skin off yam.
3. Start slicing yam in to very Thin round slices.
4. In medium bowl toss slices with evoo spray or drizzle.
5. Sprinkle curry powder on yam.
6. Toss and sprinkle sea salt and fresh cracked pepper to taste.
7. Place in oven for about 30 minutes turning at 10 minutes.

Enjoy by itself of you can make a little dip for it!

1/3. C. Fat free plain Greek yogurt
1 tsp. Garlic
1/2 tsp. Turmeric

Use this as a snack to go!
Use this as a side with lean protein and greens!
Trick your friends to thinking it has to be bad for them!!

Friday, January 27, 2012

6 Ingredient Clean Eating Dark Chocolate Peanut Butter Cookies

Oh my lord! Are you ready for a little bite of heaven? I know once you try this cookie recipe you will be shocked with how amazing it tastes. This cookie is flourless, butterless, sugar-free, and so delicious it tastes like a sinful sweet ( your going to be shocked it's actually healthy!)


1 cup unsalted natural peanut butter
3/4 C. Stevia (use only Truvia brand or Sweetleaf because they are more granular)
1 egg
1/2 tsp. Baking Soda
1 tsp salt (try to get real sea salt)
1 dark chocolate bar (70% cocoa or higher to reap the antioxidant benefits)

1. Preheat oven to 350 degrees.
2. Spray 2 cooking sheets with non-stick spray.
3. In large bowl add stevia, salt, and baking soda. Mix.
4. Stir in peanut butter. Stir in egg
5. Place dark chocolate in a ziploc and break apart (I use the handle of a knife usually)
6. Stir in dark chocolate pieces.
7. Form little balls with your hands and place on cooking sheet.
8. Cook in oven for 10-12 minutes. Usually 10 will do.
9. Take out of oven, and although they are still soft they are finished.
10. Move cookies immediately to plate (so they don't continue cooking on the sheet.
11. Let dry for 10 minutes then enjoy!

They taste so yummy and buttery it's just unbelievable!

Tuesday, January 24, 2012

You Don't Need To Be A FItness Freak To Be Fit

I know tons of people look at the gym as a place for crazy people. Tons of machines and people looking like they are on hamster wheels. I go to the gym pretty frequently but I am aware that it isn't normal to feel comfortable there and it takes time to acclimate to the meat head infested floors.
A very important thing to remember is that everyone starts somewhere. No one just grows up to be built like a huge beefy body builder nor do girls get tight and toned by sitting around all day. They all start from square one. Not knowing what to do in the gym can be nerve-wrecking! BUT it can also be your window for opportunity! You can do WHATEVER you want!
Start off with things you do know how to use! Dumbbells are safe! Also machines with directions:) pick the muscle group you want to work and search workouts online or in a magazine. When you go to the gym you can find the machine and already be prepared to use it. Ask someone for help, they should be relatively friendly (just don't ask while they are in the middle of a set). Bring a friend, this automatically gives you confidence to try new things! Take a class, everyone is learning!
I want you all reading this to know that if you never take a chance you will always wonder what you could've looked like. When I was heavier I was too intimidated to try new things at the gym, I worried about people judging me. I sucked it up, laced my shoes up, turned my headphones on blast, and started working. Over time I got comfortable, and now even writing blog posts about it. I may be a fitness freak, but I never started out this way I just became comfortable trying new things
So now it's time, lace up your sneaks, blast your headphones, and go get fit:)

Tuesday, January 17, 2012

Thea's Clean Eating Caesar Dressing

Caesar dressing is just amazing and mouthwatering isn't it? I can't remember the last time I had it due to the high calorie/high fat content. Restaurants make it with heavy egg/oil/mayo based recipes. I went to BOA Steakhouse the other day http://www.boasteak.com/balboa/ and they made my friend a fresh Caesar salad dressing right in front of us. I decided to mock a healthier version inspired by their presentation at BOA.
This recipe is guilt-free but tastes like heaven. I am now going to be using Caesar dressing all the time!!

1/3 Fat-Free Cottage Cheese (or fat-free Greek yogurt)
1 1/2 Tbsp. Extra Virgin Olive Oil
Juice of one lemon
1 Small can of anchovies (finely mince 1/2 can)
2 Tbsp. Garlic
3 tsp. Worcheshire sauce (low sodium)

1. In food processor or blender, add all ingredients.

2. Blend until extremely smooth.

3. Mix with salad, or use as a veggie dip and enjoy.

(I had it with mixed greens, beets, and Blackened Cod.)

Battle With Bread

Bread isn't the enemy people, it's also not the only thing making you fat. Ok, I'm going to say it again... Carbs are nothing to be scared of. You need complex carbs in your diet to deliver essential nutrients like fiber, enzymes, minerals, and vitamins. Many foods can be considered a complex carb, but today I want to talk about bread, as well as give you tips on choosing the right breads.
Bread can make you fat if you choose the wrong brands, and eat them too frequently. When ordering food out, many people think they are making a smart choice when choosing wheat bread or whole grain, but this isn't necessarily true. Many breads (even wheat) are packet with sugar and sodium. Here are a few tips to help your decision when shopping around.
- Pick breads with no added sugar (check ingredients the fewer the better)
- If your bread needs to be refrigerated that's good! This means the bread is most likely not loaded with preservatives.
- If you can, buy bread at a local farmers market.
- Don't eat bread with every meal. Keep it in your first two meals or after a workout ( you don't need heavy carbs at dinner).
My favorite brands:
Food for life
Local fresh bread

Now go buy a loaf!

Thursday, January 5, 2012

You Ate What?

It is a new year, Happy 2012! With all the resolutions we have all made, many of us have decided to work towards making healthier lifestyle choices. This includes eating healthy foods, and making them at home. I get asked pretty frequently what types of food I eat. When I share them, people look at me with crazy eyes! They say "you ate what?", or "I have never heard of that". With this post, I hope to familiarize you with the crazy foods you may not have tried before. Also, why they are good for you.

Quinoa- This is the ONLY grain that is considered a complete protein and complete in essential amino acids and nutrients. It is similar to oats in the nutritional value, and less like other grains like rice and pasta. Quinoa looks similar to couscous and comes in different colors I enjoy red the best. I usually cook quinoa in a rice cooker and eat instead of oats in the morning to switch things up from time to time. I will serve it as a side with protein and veggies, or sprinkle on top of a salad to add some healthy carbs.

Oat Flour- This is essentially ground up oatmeal. You can buy it at any market in the baking section. I love oat flour, because unlike white flours this doesn't spike your insulin levels. I use this in my protein bars, homemade muffins, as well as any substitute for flour in baking. It is a more nutritious substitute for white flour.

Flaxseed- Flaxseed is definitely a big part of my daily diet. I sprinkle it on greek yogurt, add it to my protein pancakes/ protein shakes, or sprinkle on my salad. They tend to have a sort of nutty taste, and the nutrients are only absorbed by the body if they are ground. You can buy the flaxseed pre-ground, or you can grind them in a coffee grinder. Once ground, they must be stored in the fridge or freezer so they don't go rancid. Flaxseed is rich in fiber as well as Omega-3's and antioxidants. Flaxseed has also been said to help reduce risks of cancer. I usually sprinkle 1-2 tbsp. on something I consume each day.

Kombucha- Check out my post on this here -> http://theanolan.blogspot.com/2011/08/what-is-kombucha-why-should-i-drink-it.html .

Chia- This is the new SUPERFOOD according to many. You can add it to water and drink to reduce inflammation, and increases energy. It alse reduces heart attack risks, improve brain function, reduces cancer risks, reduces risks in high in fiber, calcium. You can grind it and add it to smoothies, or sprinkle on top of food. I have tried it with my kombucha and really enjoyed it. I drink 1/2 the bottle a day (When I buy it) and it really increases my daily fiber intake - read more about the Kombucha Chia at http://www.bevnet.com/reviews/synergy_kombucha/Cherry_Chia .

Ezekiel breads, muffins, and tortilla's- I like to eat ezekiel bread instead of consuming other wheat breads. Just because bread labels say whole grain that doesn't mean they aren't filled with sugar. Ezekiel bread is rich in protein, vitamins, minerals and natural fiber with no added fat. The bread is flour-less and is made with fresh sprouted grains, it has 18 essential amino acids, and no added JUNK. Check out the ezekiel brand here www.foodforlife.com/product-catalog/ezekiel-49/breads/120C6-organic-sprouted-whole-grain-flourless-bread .

Tempeh- Tempeh is a soy product that many vegetarians and vegans consume as a protein source. It is also high in fiber and vitamins. This product uses the whole soy bean, in comparison to tofu where only part of the bean is used, so this tempeh is richer and allows the body to absorb more nutrients. This product tastes great grilled and consumed with a side of veggies, or stir fried. I also grill it and throw it on a salad. I got turned on to this product after trying it at http://nativefoods.com and at and http://veggiegrill.com/.

I hope this helps you get familiar with some unfamiliar products. If you have any other questions about unrecognizable foods, workouts, or recipes make sure you ask. I am here to help :)

Have a great week!!!

Sunday, January 1, 2012

To A New Year- To A New You

Happy January!!!! First and foremost I hope you all had an amazing holiday with friends and family!
We all are told by society that we should make resolutions. Who is making them? I was thinking about it and I don't think there is anything wrong with resolutions. They are cliche, yes, but at the same time you are bettering yourself! Why not set some goals?!
Some goals I am setting this year
- always balance my life don't play too much, don't work too much, don't take yourself too seriously
- do more yoga
- help people find their confidence
- make a business plan
- see the good in things
- don't set myself up for disappointment, don't set high expectations for people
- work hard for the things I want and put them before fun
- spend time with family-keep making the effort
- make people smile
- save and set aside money each month

Rock your 2012! Hope some of my little goals help you notice no matter how big or small you can make them; they make a difference in what you focus on accomplishing this coming year!