Eat, Drink, Be Skinny this Holiday Season!

Nov 23, 2013

Don't get off track just because the Holidays are around the corner. There ARE ways to still eat healthy, not overindulge, NOT gain weight, but even LOSE weight this Holiday Season! Start date Dec 2nd. Message me for details! 

No Bake German Chocolate Protein Bars

Nov 17, 2013

Serves 8

Ingredients:
6 scoops Double Chocolate Proto Whey
2 cups of instant oats
1/4 cup Organic Shredded Unsweetened Coconut
1/3 cup cashew butter
1/3 cup dark chocolate chips (Ghirardelli 60% Cacao Bittersweet Chocolate Chips)
1/4 cup crushed walnuts
1/4-1/2 cup water

Directions:
Mix ingredients together in a large bowl starting with oats, whey, coconut. Then add cashew butter, chocolate morsels and nuts. Add water as needed to moisten mixture. Once thoroughly mixed, spread in 8X8 pan lined with Press and Seal Wrap. Be sure to cut wrap twice the size of pan so that you can cover mixture once it is spread evenly in pan. After you have wrapped mixture, freeze for several hours. Once frozen, remove from freezer and let stand for 2-4 minutes. Cut into 8 equal sized bars and wrap them individually or store in baggies. Refreeze until about 5 minutes before you are ready to eat.


Nutrition Facts (per serving): 272 calories, 12.8g protein, 15.5g fat, 23.4g carbs

Clean Eating Garlic and Lime Shrimp

Nov 14, 2013


Ingredients:

  • 2 pounds jumbo shrimp, pre-cooked and frozen variety, thawed
  • 10 cloves garlic, chopped fine
  • Juice of 3 limes
  • 1/2 teaspoon crushed red peppers (Optional if you like it spicy)
  • Chopped cilantro for garnish

Directions:

  1. Be sure your shrimp are fully thawed and drained. You don’t want extra water in the pan from your shrimp.
  2. Sauté all ingredients together in a large skillet just long enough to warm the shrimp. Remember they are already cooked!

(Makes 4 servings)

Nutritional Info (per serving):
Calories: 257
Total Fat: 4 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 340 mg (Yes, shrimp are high in cholesterol)
Sodium: 333 mg
Carbohydrates: 7 gm
Dietary fiber: 0 gm
Sugars: 1 gm
Protein: 46 gm
Estimated Glycemic Load: 4

Need some ideas for simple, healthy snacks?

Nov 11, 2013

These are quick, easy and are perfect in between meals to keep you from getting hungry and making bad decisions!  Planning ahead is KEY so prep your snacks on Sunday so they're ready for the week!



Healthy Snacks

Apple Slices + Almond Butter

Banana + Almond Butter
Brown Rice Cake + Peanut Butter
Carrots + Hummus
Celery + Peanut Butter
Cocoa Almonds
Cottage Cheese (non-fat) + Blueberries
Dried Fruit Chips (no sugar added)
Edamame (steamed) + Sea Salt
Greek Yogurt (plain) + Honey + Fruit
Guacamole + Veggies
KIND bars
Peanuts + Dried Cranberries
Peppers + Hummus
Popcorn (plain)
Protein Bar
Raisins
Quest bars (only if they specify 'No Artificial Ingredients')
Raw Almonds
Raw Cashews & Strawberries
Shakeology
String Cheese + Grapes
Trail Mix

What is Clean Eating?

Nov 10, 2013

Eat Clean Principles
1. Eat more. Eat 5-6 small meals each day, spaced 2.5 - 3 hours apart.  Protein and complex carb at each meal with a big glass of water!
2. Eat breakfast everyday, within an hour of rising.
3. Make your last meal 3 hours before bed.
4. Eat a combination of lean protein and complex carbohydrates at each meal.
5. Eat sufficient healthy fats every day.
6. Drink 1/2 your body weight in ounces of water each day.  Add some lemon, limes, cucumbers or orange slices for extra flavor!
7. Carry a cooler packed with clean foods & snacks each day.
8. Depend on fresh fruit and vegetables for fiber, vitamins, nutrients and enzymes.
9. Adhere to proper portion sizes (see below).
10. Eat only foods that have not been overly processed, or that contain artificial additives (sweeteners, colors, preservatives, etc.), saturated and trans fats. 

READ THE INGREDIENTS LABEL!  

What to Avoid:
  • Avoid all over-processed foods, particularly white flour and sugar
  • Avoid all chemically charge foods
  • Avoid foods containing preservatives
  • Avoid artificial sugars
  • Avoid artificial foods such as processed cheese slices
  • Avoid saturated and trans fats
  • Avoid sugar loaded beverages, including sodas and juices
  • Avoid or do your best to limit alcohol intake.
  • Avoid all calorie dense foods containing little or no nutritional value. I call these anti-foods
  • Avoid super sizing your meals
  • AVOID ANYTHING that contains the following on the label:
    • High Fructose Corn Syrup, Corn Syrup
    • Aspartame
    • Sucralose
    • Maltodextrin
    • MSG (Monosodium Glutamate)
    • Enriched 
    • Modified, Genetically-modified, etc.
    • From concentrate
  • TIP:  When you see the words "diet", "sugar-free" or "lite", chances are it contains artificial sweeteners like Aspartame which is POISON!

Complex Carbohydrates from Fruit and Vegetables:
6 portions each day.  A portion is:

  • 1 cupped handful or a piece of fruit such as berries, grapefruit, melon, apples and mangoes.
  • 2 cupped handfuls of vegetables including broth based/vegetable puree soups.

Complex Carbohydrates from whole grains and starchy carbohydrates: 
2-4 portions each day.  A portion is:

  • 1 scant handful of high-protein, sugar-free cold cereals, such as clean muesli or granola.
  • 1 handful of cooked cereal
  • 1 piece of whole grain bread or wrap (Sante Fe tortilla wraps from Costco are a great option)
  • 1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash

Lean Protein
6 portions each day.  A portion is:

  • 1 cup or handful of dairy products such as low fat soy, almond, hemp, rice, or skim milk, cottage cheese, kefir, yogurt cheese or plain fat free sugar free yogurt.
  • 1 scant handful of raw, unsalted nuts (also a healthy fat)
  • 2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).
  • 1 palm-sized portion of lean meats
  • High quality, sugar- and chemical- free protein powder 

Beverages:
  • 2-3 liters per day of fresh, purified water (sodium-free)
  • Clear herbal tea (unsweetened)
  • Black coffee in moderation
  • Green or Black tea

Sweeteners/Sugars that are OK to use in moderation:
  • Organic Cane Sugar
  • Agave Nectar 
  • Maple Sugar Flakes
  • Rapadura Sugar
  • Natural Stevia (plant-derived, non-processed)

Want to learn more?  This book will teach you ALL about Clean Eating!



How to Eat Healthy while Dining Out

Most restaurant foods are packed with sodium and fairly unhealthy.  You best option is to cook at home, but if you are dining out, there are ways to help make the best of it!


1. Make smart choices

Almost every menu contains chicken or fish cooked in a healthy way. Look for words like "grilled," "broiled," or "steamed," and avoid "sautéed" and "fried."

2. Skip the appetizer

By definition, an appetizer is intended to get your appetite going. But when some appetizers contain more than 1,000 calories, that's not an appetizer—that's a full meal and more! If you do want an appetizer, ask your table if they'd be willing to split one of the healthier options like a salad, bruschetta, ceviche, or anything that's light on sauce and heavy on fruits, veggies, or lean protein.

3. Eat a salad

Greens are also a great option, but not all salads are created equal. Stick with salads that don't contain mayo (in other words, avoid the tuna and chicken salad), and ask for the dressing on the side. This way you can add your tablespoon or two, instead of having your salad drenched in it.

4. Side dishes in your mouth mean sidecars on your thighs

At many restaurants, the "side" is a baked potato, fries, or coleslaw. What does that equal? Unnecessary calories. If you'd like a side, request the salad (dressing on the side), fruit, or steamed veggies, even if you don't see them as an option.

5. No bread

Don't eat the bread. Does it taste good? Sure! But instead of eating something because it's in front of you, swap those empty calories for something you'd actually enjoy.

6. Eat half

Over time, American portion sizes have enlarged to gargantuan sizes. Restaurants often provide you not with one serving of pasta, but with as many as 4 or more. But if you have a hard time not cleaning your plate—after all, the food does taste good—request that the waiter split your order in half before they bring it to the table. That way you can enjoy your dinner as lunch later in the week.

7. No soda

If bread is bad, soda might be worse. That's because it's easy to consume massive amounts of calories fast. And don't even think about going the "diet" route. Those artificial sweeteners aren't healthy, and they can lead you to crave more sugary substances. Talk about a lose-lose! If you want something other than water, ask for unsweetened iced tea. It's calorie free, so you can drink as much as you want!

8. Dessert

Oh, our favorite part! Granted, some restaurants use restraint, and focus more on unique flavors than on quantity, but if you're out with friends at the type of place where the dessert has more calories than your meal, and they insist upon ordering it, suggest the table split it. Then take a single bite and put your spoon down. It's not about denying yourself, but about making smart choices. If you're still craving something sweet when you get home, enjoy some yogurt and berries or a piece of fruit.

Banana Mousse

Craving mousse but not the fat and calories? Try this banana mousse sweetened with honey.

Total Time: 55 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings
Ingredients:
2 Tbsp. low-fat milk
1 Tbsp. raw honey
1 tsp. vanilla extract
1¼ medium banana, sliced, reserve 8 slices for garnish
1 cup low-fat plain yogurt
4 fresh mint leaves (for garnish; optional)
Preparation:
1. Place milk, honey, extract, and banana in blender. Cover; blend until smooth.
2. Place milk mixture in a medium bowl. Fold in yogurt; mix well. Cover.
3. Chill in the refrigerator for at least 45 minutes.
4. Portion mousse into four small serving bowls. Garnish each with two banana slices and one mint leaf.


Nutritional Information: (per serving)
Calories: 105
Fat: 1 g
Saturated Fat: 1 g
Cholesterol: 4 g
Sodium: 45 mg
Carbs: 22 g
Fiber: 1 g
Sugars: 17 g
Protein: 4 g

No-Bake Cookies

One of these delicious chocolate & nut butter cookies will satisfy your sweet tooth without wrecking your diet.


Total Time: 10 min.
Cooking Time: None
Yield: 25 cookies
Ingredients:
1 cup all-natural peanut butter (or almond butter)
1 cup quick cooking oats
½ cup raw honey
1 cup Chocolate Shakeology

Preparation:
1. Combine peanut butter, oats, honey, and Shakeology in a medium bowl; mix well.
2. Roll mixture into 24 balls, each about 1-inch in size.
3. Flatten each slightly so that it is shaped like a traditional cookie.

Nutritional Information (per serving):
Calories: 112
Fat: 6g
Saturated Fat: 1 g
Cholesterol: 2 mg
Sodium: 13 mg
Carbohydrate: 12 g
Fiber: 1 g
Sugar: 7 g
Protein: 5 g



Egg White Breakfast Burrito

egg white breakfast burritoThis burrito is loaded with egg whites, red onion, and bell peppers to create a delicious, high-protien breakfast.


Ingredients:
1 Tbsp. olive oil
1 Tbsp. finely chopped red bell pepper
1 Tbsp. finely chopped yellow bell pepper
1 Tbsp. finely chopped green bell pepper
1 Tbsp. finely chopped red onion
3 large egg whites (1/3 cup)
1 (8-inch) whole wheat flour tortilla, warm
1 slice low-sodium turkey bacon, cooked, chopped
Ground black pepper (to taste; optional)
2 Tbsp. fresh tomato salsa
Preparation:
1. Heat oil in medium nonstick skillet over medium-high heat.
2. Add bell peppers and onion; cook, stirring frequently, for 3 to 4 minutes or until soft.
3. Add eggs; cook, over medium heat, stirring frequently, for 2 to 3 minutes, or until eggs are set.
4. Top tortilla with egg mixture, turkey bacon, and pepper (if desired).
5. Roll tortilla burrito-style.
6. Serve with salsa.


Total Time: 17 min.
Prep Time: 10 min.
Cooking Time: 7 min.
Preparation Difficulty: Easy
Yield: 1 serving

Nutritional Information (per serving):
Calories: 232
Fat: 6 g
Saturated Fat: 2 g
Cholesterol: 15 mg
Sodium: 715 mg
Carbohydrate: 26 g
Fiber: 4 g
Sugar: 4 g
Protein: 17 g

Turkey Chili

INGREDIENTS:
1 teaspoon olive oil
clean eating turkey chili recipe
1 1/2 pounds lean ground turkey meat
1 medium white onion, chopped
1 medium green bell pepper, chopped
3 cloves garlic, finely chopped
1 1/2 teaspoons ground cumin
1 Tablespoon chili powder
1/2 teaspoon sea salt
1/4 teaspoon cayenne pepper (optional)
1 (15 oz.) can kidney or pinto beans, rinsed and drained
1 (28 oz.) can diced tomatoes

1/2 of 6 oz can of tomato paste
1 cup of water

Optional toppings:
- Shredded cheddar cheese
 -Plain, non-fat greek yogurt
- Pinch of parsley



DIRECTIONS:
1. Heat oil in large saucepan over medium-high heat. Add turkey, onion, bell pepper, and garlic.
2. Cook, stirring occasionally, for 10 minutes or until turkey is fully cooked.
3. Add cumin, chili powder, salt, and cayenne pepper; stir and cook for 1 minute.
4. Stir in kidney beans, diced tomatoes, tomato paste and water; bring to a boil.
5. Reduce heat to low and gently simmer, stirring occasionally, for 15 to 20 min. or until thickened.
6. Serve with (optional) toppings & enjoy!


Tip:  Store in individual containers and freeze for future meals.

Optional:  You can substitute beef or chicken for turkey and you can also add plain non-fat greek yogurt instead of sour cream.  It tastes exactly the same - only healthy!  Want to switch it up? Try adding organic corn for additional texture and flavor! 

Makes 4 servings, 1 1/2 cups each

CHICKEN TORTILLA SOUP


Broth Ingredients
Olive Oil - 1 Tbsp
*Calabasa Squash, diced ½" - 1 cup
Red Onion, diced ½" - ½ cup
Chopped Garlic - 1 tsp
Sliced Jalapeno, no seeds - 2 tsp
Chicken Broth, canned - 8 cups
Corn Kernels, canned, drained - 1 ½ cups
Tomatoes, ½ " diced - 1 cup
Jicama, ½" diced - 1 cup
Salt - to taste
Lime Juice, fresh squeezed - ¼ cup
Oregano, chopped - 1 tsp
Chicken Breast, fully cooked & sliced - 1 pound
Broth Procedure
Heat the oil in a large pot until hot. Add the calabasa, onions, jalapenos and garlic, then sauté until they loose their raw appearance. Add the chicken broth, corn, jicama, and tomatoes, then bring to a boil. Reduce the heat and simmer until the calabasa is tender. Season to taste with salt, then add the lime juice, oregano and fully cooked sliced chicken breast. Simmer for an additional 5 minutes then cut the heat.

* Pumpkin can be substituted for Calabasa if necessary
Garnish Ingredients
Cilantro Chopped - 8 tbsp.
*Avocado, diced ½" - 8 tbsp.
* Cut the Avocado just before serving to prevent discoloration.

Blue Corn Tortillas 6" - 4 each
White Corn Tortillas 6" - 4 each
Canola or Peanut Oil - 1 cup
Salt - As Needed
Garnish Procedure
Cut the tortilla strips in half on a clean cutting board then cut into 1/8th inch strips and set aside. Place the oil in a small pan and heat to medium heat. Add small amounts of the strips and fry until crisp. Remove and place on a paper towel lined plate to absorb the excess oil. Lightly season the crisp tortillas with salt. Repeat the process until all the tortillas are fried.

Serve the soup hot, and garnish with diced avocado, chopped cilantro and crisp tortilla strips.  Serves: 6 - 8

Pumpkin Soup

Nov 4, 2013

Pumpkin and lentils may not be a combo you typically think of, but trust me, it works! The pumpkin gives this spiced soup that seasonal taste that just screams autumn (the good parts, at least), not to mention a healthy dose of vitamin A. The lentils give it a velvety texture, as well as some extra protein and fiber. Combined, they make for a rich source of potassium, magnesium, and iron. 



Total Time: 45 min.
Prep Time: 10 min.
Cooking Time: 35 min.

Ingredients:
2 tsp. olive oil
1 medium onion, chopped
2 cloves garlic, finely chopped
2 cups cubed pumpkin (or butternut squash)
1 cup dry red lentils
6 cups water
1 tsp. ground ginger
1 tsp. ground cumin
Cayenne pepper (to taste; optional)
Sea salt and ground black pepper (to taste; optional)



Get in shape by New Years!

Nov 3, 2013

Our Nov 4th Challenge Group is almost full! I have a couple spots left if you're ready to get in shape for the holidays! Look & feel your best just in time for New Years! 

We've also been asked to extend the group to 60 days rather than 30 for those who want to continue with us to New Years! 

If you're tired of feeling unhealthy and you're ready to get in shape, contact me for details! Challenge starts TOMORROW!


JaclynStokes@hotmail.com