Clean Eating Challenge

I'm not a big calorie counter. When you are eating the rights foods and in good portions there isn't much need to count calories. Always adjust portions by how you feel: Your energy, cravings and hunger. If you are starving in the afternoon then up your carb portions earlier in the day. If you are craving sweets... again up your carb portions in the first part of the day and if you are still craving sweets eat a piece of fruit or have a protein smoothie. This is a good visual for women and portion sizes. 

Eat a lean source of protein, complex carb, veggie and use good sources of fats for each main meal. Eat 2 or 3 snacks including protein throughout the day. (example: apple and almond butter, boiled egg and nuts, guacamole or hummus and veggies)

If you want to start eating clean

*Eat Only whole foods.
*Lots of veggies, lots of lean protein. Some whole grains. Some fruit. Some nuts. Some fats. Some beans.
*Some dairy if desired. (Full fat, raw dairy is best).

If you'd like a printable version of my food list please contact me on my FB

No:
-Refined sugar
-Refined carbs (NO white bread, white rice, white potatoes)
-Processed / pre-packaged food (for the most part -- packaged whole grain pasta, for example, is okay. look at the ingredients list and make sure there are no chemicals, dyes and bad ingredients in the packaging list. 5 ingredients or less is best. If you can't understand what's in the package then don't buy it.)
-Fried food
-Sweets (candy, pastries, cookies, cakes, etc.)
-Soda

Yes:
-VEGGIES (any veggies, and as much as you want. I would limit corn or not eat it at all.)
-Meat (plenty of lean meat like chicken and turkey; lean ground beef and pork)
-Fish
-Fruit
-Whole grains (oatmeal, whole grains, quinoa, gluten free grains are best.)
-Eggs
-Nuts
-Seeds
-Olive oil/coconut oil
-Grass Fed Butter
-Beans are ok
-Dairy in moderation (cheese, milk, yogurt)

Are you ready to eat Clean?? Start making smaller changes at a time if you need to.

Need healthier versions of snacks, protein powder or healthy Meal Replacement options?

Have a lot of weight to lose?
Drink 1 or 2 shakes per day in place of a meal then have a sensible dinner. If you have a lot of weight to lose this is an option to really jump start that weight loss. This Shake has all the nutrients you need in one meal.

You can also opt for this protein powder. Mix in some fruit, spinach, natural almond butter or peanut butter and you have a good meal or snack option that is convenient and ensures that you will get enough protein in the day to build lean muscle and burn fat. Whole foods are always best. I would start with this route if coming up with meal ideas frustrates you. Transition into more whole food options as you get use to your Clean Eating lifestyle. As always make sure you are eating enough. Too little calories can damage your metabolism. There is no quick fix when it comes to getting healthier. These are healthy alternatives that make it more convenient and make for a great snack option or quick meal when you need it! Getting in enough protein is always hard for me so having a protein shake is a great option and helps curb cravings.

Need accountability and fitness ideas? A new HIIT workout is posted everyday here on my blog. Subscribe to my blog by email at the top left so you'll never miss it. Start doing the workout of the day and incorporating these healthy guidelines. Join my next 30 day Challenge beginning August 4th for accountability and fun!

6 Week Summer Slim Down!! (2 Day Sale!!)

"6 Week Summer Slim Down" is starting very soon! Join us now!! 

This current group is starting July 21st. but you can start whenever you'd like. You will receive all the info via email and you can follow along however is convenient for you. If you follow the nutrition, the workouts and all the tips and info... You WILL get results!

2 Day Sale!! July 6- July 8th 

Get 6 weeks worth of workouts and 6 weeks worth of Meal Plans for just $75.00 $99.00 (it was already a great price but this is seriously a steal!!)

If you can't start now...no problem...you will still get all the info emailed to you before July 21st.  Use it anytime.

What you get:  

*6 weeks worth of Meal Plans (focusing on whole foods, how to best incorporate carbs and what kind of carbs, lean proteins, healthy fats, lots of low carbs recipes and bonus recipes. If you truly want results, just follow and you will get results)

*6 weeks worth of Workouts (3 New HIIT and Strength training circuits every week). Do workouts exactly as laid out and you will get results.

*Do workouts at Home or at the Gym

(for at home you need stability ball, dumbbells, resistance bands, boxes or steps to jump on, jump rope)

*Use of my Trainerize site and app for FREE to track workouts easily.

*Weekly emails with info and motivation

*Help with Personal goal setting

*Accountability & tons of Motivation!

 It's going to be so helpful and so amazing!!   Can't wait to help you reach your goals this Summer!!

Join Now!!

17 Ways to Look Smokin" Hot this Summer! :)

Do you remember what you did last summer to improve your body, slim down and tone up? How did that work out? Did the results (if any) stick around or did they fade away along with the summer tan? Well here is a list of 17 things you can do RIGHT NOW to look SMOKIN’ HOT THIS SUMMER to transform your body and your life.
1) Exercise 2 more hours each week than you did last summer. 2) Go to bed and wake up at the same time each day. 3) Don’t drink alcohol. 4) Sign up for my 6 Week Summer Slim down program. 5) Stop drinking and eating artificial sweeteners. 6) Use heavier dumbbells. 7) Eat less bread, or even eliminate gluten from your diet. 8) Train for a 5K, 10K, marathon or mud run. 9) Eliminate high fructose corn syrup from your diet. 10) Exercise at least 3-4 times each week. 11) Eat healthy, simple dinners at home. 12) Do not eat fast food. 13) Consume less of those calorie packed coffee drinks. 14) Eat more protein and fiber. 15) Drink water throughout your whole day. 16) Do not eat packaged snack foods. 17) Contact me for motivation and support.
(even if you only do HALF of these, your body will be lighter, healthy and significantly more tight and toned – guaranteed!) Now come up with a few of your own. I know there are some ideas that popped into your mind while you were reading my list. Take a minute to jot those down. Step back and re-examine the list. Which of these changes are you going to make your own? I certainly don't expect you to make all of these changes - though the more you do, the greater your transformation will be… or you can just message me and I can tell you more about my perfect summer fitness program that will have you lean, tone, and tight in no time…
…best of all it’ll fit your budget because I’ve priced it right. The value is over $300 and it's just $99 for full 6 weeks of workouts AND meal plans!! (If you don't want the workouts just get the meal plans for $50.) I’ve put a lot of work into it. I’ve had a lot of people interested but if you'd like to to sign up do it soon so I can know how many I’m planning on and can finish up the details. Sign up right at the link below on my page. Get a friend to do it with you for more fun and accountability! It’s going to be great Can't Wait!

Remember, like I mentioned above in #4 and #17, I'm here to offer you the instruction, support and motivation that you need to make the rest of the Summer the best one you have ever had. Let me know how else I can help.

Wishing you great health and happiness this summer, -Angela

http://www.sparklesandbugs.blogspot.com/p/nutrition-coaching.html

Nature Box- POPSUGAR Must Have Snacks

Last Sunday I was enjoying a Beautiful day outside with the family and my POPSUGAR Must have snacks by Nature Box!! Yummy! Nature box is a great company with natural healthy snacks with no fillers and chemicals, Just REAL ingredients! I have to say I enjoyed getting my Surprise box of goodness!! It came just in time! :)

Dried Peaches!! I almost downed the whole bag myself, I saved a couple for the kids ;) they liked them too!

The best part...the only ingredient....Peaches!! Love it!

(don't mind my chipping finger nail polish) ;)

Another one of our favorites was the "lemon pucker pistachios"

We love pistachios and this flavor was great!

I love knowing that there are no harmful or un-necessary ingredients in the Nature Box snacks. 

My 4 year old almost downed the whole bag of "blueberry almond bites" himself.  Whew! Good thing he saved a couple for his brother and sisters...they loved them!

Thank you POPSUGAR & Nature Box!

For a limited time, the POPSUGAR Must Have Snacks by NatureBox will be 50% off! Go HERE to grab yours now!!

*"POPSUGAR and NatureBox provided me with a complimentary POPSUGAR Must Have Snacks by NatureBox box. The opinions I have shared about the box are my own, and POPSUGAR and NatureBox did not tell me what to say or how to say it."

Almost Apple Pie!

This is so simple and so yummy! Really! It satisfies my sweet tooth.  My kids even love this and beg for it...they think they need dessert or some sort of treat every night after dinner and with this I am all for it.  Comptely healthy and no added sugar!! Yay!

Directions:

1 Tart Apple, peeled and sliced

Put in microwavable bowl with about 1 TBS water and microwave on high for about 3-4 minutes or until nice and tender. Drain any excess water and set aside.

In a seperate bowl melt 1 TBS coconut oil

Add ripe mashed banana. (If you have a small apple 1/2 banana will be enough) The riper the banana the better and sweeter....an easier to mash ;)

Mash banana and coconut oil together.

Add Vanilla extract or Vanilla Powder (my favorite!)

Add cinnamon to your little hearts desire, mix all together and pour banana mixture over your apple.

Add chopped pecans if desired and Enjoy!!

Really Yummy!

I'm sure this would be more of a great splurge if you wanted to add some pure maple syrup or honey or even a tiny bit of stevia or coconut sugar  But it really doesn't need it. 

Paleo Lemon Bars

I love anything Lemon!! These are pretty tasty! I really should have doubled the recipe, my family and I had them gone in about 2 minutes!! Seriously!

I just used this recipe as listed and used an 8x8 square baking dish.  If you doubled it use a 9x13 dish. 

Ingredients:

CRUST

 -1 1/2 cups blanched almond flour (I only had about 1 cup left of store bought almond flour, so I quickly ground up some raw almonds in my food processor to make some more almond flour.  It isn't quite as fine this way, but as a crust the cruchy, nuttiness was great!)

 -1/2 teaspoon sea salt

 -2 tablespoons grapeseed oil

 -1 tablespoons honey or pure maple syrup

 -1 tablespoons vanilla extract

FILLING

-1/4 cup grapeseed oil

-1/4 cup honey or pure maple syrup 

-3 large eggs

-1/2 cup freshly squeezed lemon juice

Directions:

-Preheat the over to 350 degrees. Grease an 8 inch baking dish with grapeseed oil.  

-To make the crust, combine the almond flour and salt in a large bowl. In a medium bowl, whisk together the grapeseed oil, agave, and vanilla. Stir the wet ingredients into the dry until thoroughly combined. Press the dough into the prepared baking dish.

- Bake for about 15 minutes or until lightly golden.

-Meanwhile, mix the ingredients for the filling together in a blender:  Grapeseed oil, honey (I used honey this time but I bet it would be super yummy with pure maple syrup), eggs and lemon juice. Mix until smooth.  

-When crust is done, let cook slightly and then pour your filling over the top, bake for 15-20 more minutes.  Let cool 20 minutes then completely cool in the fridge, cut into bars and enjoy!

Delicious! ........And I'd like to leave you with just a little thought for the day!! Love yourself and your body! Always Treat yourself with kindess! :)

Paleo Chocolate Chip Cookies

I've tried quite a few Paleo Chocolate Chip cookie recipes and experimented with my own and I think this is probably my favorite!!

Ingredients:

1 cup Almond Flour

1/4 tsp Sea Salt

1/8 tsp baking powder

1/4 tsp Cinnamon

3 TBS Coconut oil or Butter, melted (I used Coconut Oil)

2 TBS Honey or Pure Maple syrup (I used Pure Maple Syrup)

1 1/2 tsp Vanilla (I used Vanilla Powder- love this stuff)

1-3 tsp water (I only used 1)

2-4 TBS "Enjoy" dark chocolate chips (or other dark chocolate chunks)

Directions:

Preheat oven to 350.  

Mix dry ingredients- almond flour, salt, baking powder, & cinnamon.

Add in Coconut oil/Butter, Honey/Syrup and vanilla. 

Add water to bring everything together. Then add your chocolate. 

Put on well oiled or parchment lined cookie sheet. Bake for 10-11 mintues. 

Let sit for 5-10 minutes so they can firm up...important step!

Enjoy!!

               

"Naked" Burger & Homemade Healthy Ketchup

Turkey Burger (or Lean Hamburger) seasoned with your favorite seasonings.  I like onion powder, garlic powder, salt & pepper.  Grill and lay on lettuce, with bacon, avocado, pickles, mustard and my homemade ketchup!! Put whatever you like on your burger.  I've also tried it with grilled pineapple....yummy!!

If  there is something that I want that doesn't have real healthy ingredients then I look at the label and see if I can make it myself. High Fructose Corn Syrup is one of the worst things for you and it's in almost every packaged food!! Look at your labels and see what you find. 

My Ketchup:

1 can 6 oz tomato paste

5 tsp distilled white vinegar

1 1/2 tsp sea salt

2 tsp onion powder

dash of chili powder

Mix well.  Add less or more seasonings to your liking.

Follow me on instagram for more healthy meals and stuff ;) ig: fitmamawannabe

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Zuchinni Spaghetti

I never would have tried anything like this over a year ago! Zuchinni!! Blah! What???!! I would have only wanted that in Zuchinni bread  But, it's one of my favorite meals now!!

Directions: 
Brown some Ground Turkey (or Hamburger)
season with salt, pepper, minced garlic, garlic powder, onion powder, onion flakes or onions while cooking. Drain fat then add 3 or 4 cans of plain tomato sauce. Then to your taste again add salt, pepper, garlic powder, onion powder, minced garlic...also add Italian seasoning. Heat on low, Stir to mix well and taste to make sure it's just right 

Meanwhile- peel 1 or 2 zuchinni (I use 1 zuchinni per serving and I always want 2 servings to myself) :) Peel with a potato peeler, then continue to peel to make long "noodles" (or better yet use a veggie noodle maker thingy)  Saute in a pan with a little butter or coconut oil and all the same seasonings you used in the sauce. Saute until tender but not soggy! Top with sauce....yummy!! Easy!

My family will usually eat this on gluten free noodles and I'll have the zuchinni :)
What is your first impression of this meal?? Would you try it?

Fit Mama Wannabe Challenge!!

I have come to realize that nobody is perfect in their eating! If you are a perfect eater then you are probably not being completely truthful. Usually when somebody wants to be perfect in their eating and they slip they feel major Guilt!! But, why?? Nobody is meant to be perfect.  The reason I get major guilt is because I really shouldn't eat some things and not only do I feel guilt but I feel Major sickness!!! Not only headache, stomache ache, dizziness, breathlessness, heart palpitations, but my acne prone sensitive face gets worse and that lasts for days, after the sickness settles, that is almost the worst part for me. I've been trying to clear up my skin for years and finally found the thing that does it.  The food I eat!!! If I had only known that years ago. :/ But, I'm still not ever going to be completely perfect with  my eating.  There are some things that are worth being sick for a couple days...haha.  It doesn't feel worth it when those consequences set in...LOL.  But, if feels worth it in the moment. Why not be able to enjoy things that you really love once in a while.  I'm not going to cause myself this sickness over random things.  They will be things that are more worth it to ME.  My moms homemade macoroni and cheese, banana cream pie, chocolate chip cookie dough oreos...haha...maybe! Those sound delicious :) It's all about the moment and if it's worth it at the time. 

I also know that when you focus 1 month on making the healthiest of habits you WILL feel the best you have ever felt and it CAN lead you to find the right path of healthy eating for YOU! You CAN do this for 1 month without cheats! If you do slip that is your choice, do it without guilt.  Make your focus about healthy food and this has the potential to help you find that balance for the rest of your life.  Detoxify your body, focus on healthier habits and move forward in health!! 

This is what I have decided to do for myself for February.  I need to tighten the reigns for myself again and get back on track.  I do plan on doing it all or nothing for February, beyond that it still is my focus because that's what works for me and my health.  But, if I slip every now and again after that it's ok, I'm not perfect, maybe that is MY Perfect!  If I ever need to tighten the reigns I'll just do it again.  

What do you say!! Are you ready to find YOUR perfect? Are you ready to challenge yourself to find your health?

Follow my Facebook page and Instagram for ideas and motivation.

hashtag#: fmwchallenge

I'd love to hear how you are doing!! Your struggles and your achievements! I want to help you find your health!

Healthy Cookie Dough Soft Serve "Ice Cream"

I made this yesterday it was pretty yummy! I have made Banana "ice cream" quite a few times. But, this "Cookie Dough Soft serve" recipe is pretty yummy! Since I am loving this Cookie dough almond/coconut butter from You Fresh Naturals I decided to give it a try.

What you need:
*1 frozen banana- when my bananas start to go brown I un peel them, slice them and put them in a baggie in the freezer. Great to use for smoothies or banana ice cream.
*Put a can of Coconut milk in the fridge overnight. This "Native Forest" is the best brand. It's organic and the can is BPA free. (I found this at my local grocer). When it sits in the fridge the cream on top will get thick. I only like to use about 1/2 of that thick part in my "ice cream." Can use the rest of the milk in smoothies or other recipes.
*2 TBS of Cookie Dough Almond Coconut butter from "You fresh Naturals." (You can also add any other ingredients that you like or just use what you have on hand. Natural Almond butter or other nut butter, other frozen fruits, etc. This Cookie dough nut butter just makes it "Cookie dough soft serve");) it's dreamy!

Put all ingredients in a food processor and blend until smooth and creamy! That's it. I ate some of it and then put the rest in a bowl in the fridge.  It kept its creamy texture fine in the fridge all day.  It's like a creamy yogurt. Yummy and Healthy!!

Do you make Banana "Ice cream." What's your favorite mixture?

Turkey Meatballs

These turkey meatballs and boiled eggs are just a couple of the things I like to make while food prepping at the beginning of the week. My kids like these turkey meatballs for dinner and I also love to have the leftovers to throw on salad or just for a quick grab of protein anytime. This is the recipe that I have made up and what my family loves.
(You can also add seasonings like Italian seasonings or whatever you like, have them with spahetti sauce on zuchinni noodles etc. Be creative! )

Turkey Meatballs
this recipe makes about 55 1 1/2 inch meatballs so you can have plenty leftover or you can just divide the recipe in half if you don't want that many.

3 lbs ground turkey (I use Jenni-O Lean)
2 TBS onion flakes (can also use 1/4 cup or so of chopped onion)
2-3 celery stalks finely chopped
2 tsp minced garlic
1 tsp salt
1/2 tsp pepper
2 tsp garlic powder
1 tsp onion powder
2 eggs
1/4 cup chicken broth

Mix all ingredients together in a bowl. May have to use your hands to get it mixed well. Eeeek! ;) Roll into 1 1/2 to 2 inch balls and put on greased cookie sheet. I used 2 cookie sheets. Cook each cookie sheet at 350 for 35 minutes. Enjoy! Store leftovers in air tight container in the fridge.

Pork Carnitas

*Farmland boneless Pork shoulder Meat for carnitas (this is what I used and found the recipe on the back)
*2 tsp black pepper
*2 tsp onion powder
*2 tsp garlic powder
*1 1/2 tsp salt
*1/2 tsp oregano
*1/2 tsp dried cliantro leaves
*1/4 tsp cumin

Preheat Oven to 325. Mix all seasonings together, spread meat in a single layer 13x9 pan, coat thoroughly with seasonings. Cover tightly with foil. Cook for 1 1/2- 2 hours, until tender. Uncover and cook 15-20 minutes more until outside of meat is a little crispy.
Make a pork salad with lots of veggies, serve in lettuce leaves like a taco or eat meat plain with a side of your favorite veggies! This meat is tasty!!

Nutrition Education- What can I do Right Now to Improve My Health?

Getting on the “clean eating” band wagon can be overwhelming and very difficult.  It’s a huge change for most people.  If you truly want to improve your Health, most people do best long term if they choose one habit at a time to work on.  If you are unsure of where to start in your journey, there are 3 simple things you can do right now to start improving your health. 1.  Drink More Water, 2. Take a Multivitamin, 3. Take a Fish Oil supplement. These are a few of the easiest changes to make, but also have a huge health return. 

Water

Did you know Water makes up approximately 70% of your total body weight? It is an essential nutrient because its absence has a detrimental effect on health & survival.  Many body functions cannot occur without water. The body will not metabolize fat stores efficiently without adequate water supply. With proper hydration, endocrine gland functions improve, fluid retention is alleviated, kidney and liver function improves, and cellular toxins are more easily eliminated.

Plain cool water is usually sufficient for hydration purposes during heat stress or daily activities.  For exercise sessions longer than 90 minutes, or physical activities in hot environments, sport beverages can be used to replenish electrolytes and supply quick energy.  Water is important before, during and after a workout.

You can add fruit, lemon or lime juice to your water to flavor it up a bit. Make sure you are getting enough water every day.  Most people don’t realize that they are dehydrated. Hunger can also be mistaken for thirst very easily. You need at least 1/2 of your body weight in ounces of water each day.  So for a 140 pound person, 140/2 = 70 oz of water every day!  Getting 2 or 3 Liters or a Gallon if you exercise a lot or work out side is even better. Carry a refillable Gallon jug or refillable water bottle and figure out how many you need to drink each day.  Make it your goal to get more water in!

Multivitamin

If you have a perfect diet then you probably don’t need to take a Multivitamin.  Most people do not have a perfect diet to get all the vitamins and nutrients they need every day.  Taking a Multivitamin can help fill in the gaps to get you those important nutrients to help support a balanced diet.  Nutrition is the foundation for Health and Development. Better Nutrition means stronger immune systems, less illness and better health. Vitamins and minerals help to support a healthy immune system, promote the conversion of food into energy, support a healthy cardiovascular system, support strong bones, promote mental clarity, maintain normal metabolic functioning, promote healthy growth and repair of tissues, help maintain normal blood pressure and help maintain water and electrolyte balance in the body. There is no substitute for a healthy, well-balanced diet; however, in today’s fast-paced lifestyles it is important to ensure the body is getting the fuel it needs.  A lot of the Multivitamins on the market have unwanted fillers and ingredients in them.  I can recommend a few, but it would also be wise to talk to your Doctor about a good Multivitamin.

Fish Oil

There are essential fatty acids that we need every day, the good kind of fats that our bodies need to function properly. There are two types, Omega-3 and Omega-6.  Both are vital for good health.  Essential Fatty Acids are essential to our health and are required for many functions in the body, including cell growth, brain development, muscle activity, immune function, joint health and many others. Although some fatty acids can be produced by our bodies, “essential” fatty acids cannot. Because of this, our bodies rely on the food we eat to receive those nutrients. Omega-6 essential fatty acids come from vegetable oils and are being consumed more often because of the amount of fried and fatty foods that are being consumed in the western diet. The ratio should be 1:1 for the amount of omega-6 and omega-3 essential fatty acids we consume. However, because of the decline of the amount of nutrition the average person consumes, the ratio can be as high as 15:1 in some instances. Even though omega-6 essential fatty acids are crucial for our health, these disproportions and increased intake of omega-6 essential fatty acids can be linked to cardiovascular diseases, osteoporosis, inflammation, and autoimmune diseases. Studies have also shown that a low intake of omega-3 essential fatty acids leads to higher risk of depression and other mental illnesses.  Omega 3 helps promote cardiovascular health, reduce inflammation, support mental focus and cognitive function, support positive mood and emotional well-being, promote brain, eye, and nervous system health, support healthy immune system function, enhance appearance of skin and hair, and promote optimal fat metabolism. Fish is an excellent source of Omega 3’s, but most people do not eat enough. So, a good fish oil supplement can be smart to take to start receiving all of these benefits. Most people need 2000-4000 mg daily.  Again, I can recommend a few, but it would also be smart to talk to your Doctor about any supplements to take.

To see more recommended products by me see my Amazon Store!

Many ways to eat eggs!!

Every week I make some sort of easy to grab eggs.  I have eggs every day.  They are a great source of protein!! I've found a few different ways I like them so I don't get too bored.

Scrambled- Sometimes I will do a mix of  eggs and egg whites (from a carton).  The whites have less fat and more protein.  I'm not always concerned with that, the yolk is still very healthy for you. But once in a while I do one whole egg to 2 egg whites. 

Fried- love my eggs fried.  Lately I love slicing onion rings, grilling them for a minute or so in butter or coconut oil on the grill and then cracking my egg inside the onion ring.  Add a little salt and pepper and yum! It's really good! My Dad use to make a whole in a slice of bread and crack the egg in the middle and cook.  :) Now I do it with Onion rings...haha.  Weird thing is I have never liked onions.  Now I use them in recipes and I can eat them with my eggs.  The one thing I don't like is slicing them.....ughh!! Tears for days!! Anybody have a tip for that?

Egg Muffins

What you need for Egg Muffins:

10-12 eggs whisked

 Cooked sausage or bacon, 

Veggies like chopped up spinach, onions and bell peppers or even grated carrots (chop them up real small so the kids and hubby don't notice much :)

1/2 tsp sea salt

1/4 tsp pepper

Mix all ingredients together well.  Use a 1/4 cup measuring cup to scoop into a greased muffin tin. Do not fill to the rim.

Bake at 375 for 20 minutes or until egg is set in the middle.

(Keep in the fridge in an air tight container.  Easy portable protein for anytime of the day!)

Poached Eggs

This is my new favorite because it's super simple & fast.  I usually boil eggs and keep them in the fridge for when I need them.  But, I hate peeling them!! These Poached eggs are so much easier!!

Grease your muffin tin, crack 1 egg into each tin, can also add bacon pieces, ham or spinach leaves to each.  Bake at 350 for 15 minutes or less if you want the yolk a little runny.

(Store in an airtight container in the fridge and you have a grab and go protein anytime!)

What is your favorite way to cook Eggs??

Pumpkin Spice Hot Cocoa!!

I have this almost every night since it's been getting a little chillier here.  It's Fall and lately I love anything Pumpkin, plus the Chocolate and the warmth of it....hmmmm...so comforting! I love it! I don't usually follow any sort of recipe on a lot of things I make, I usually add things in until it tastes good :) So, follow this recipe and see how it goes.  If you need to add a little extra cocoa, pumpkin spice or stevia/honey to your taste then add and taste as you go. :) Good Luck and let me know how you like it!

Pumpkin Spice Hot Cocoa

*1 cup unsweetened Vanilla Almond Milk (or other milk), I use Silk (It is very creamy if you use coconut milk. I like a mixture of almond and coconut milk)
*1 TBS cacoa powder or unsweetened baking cocoa (If I'm really feeling like a treat I'll throw a couple "Enjoy" chips in the cup to for an extra sweet touch.) :)
*1 or 2 small scoops Kal Stevia (it comes with a tiny scoop and it will last for quite a while)
{Can also use 1 TBS honey or pure maple syrup}
       *(I like to use Kal Stevia, it doesn't give me a headache like using too much honey or syrup can, doesn't spike your blood sugar and I feel like it doesn't cause me to want more sugary things after having it like some sweeteners do, it's the safest choice when it comes to sweeteners.)
*1 tsp pure vanilla extract or vanilla powder (I prefer the powder)
*2 shakes of Cinnamon
*2 shakes of Pumpkin Pie spice
*Dash of Salt

Put all the ingredients in your mug and lightly stir.  Your Cocoa will most likely sit on top and not mix well until its warmed but it needs to slightly be seperated. Microwave for 1 minute or until warm enough. Mix really well and Enjoy!

Food Prep for Success!

  When Clean Eating there is not another better tip that I could give besides FOOD PREP!! Take a little time, pick one day or 2 a week that you can make a few different meal options to have during the upcoming week.  It may seem like a hassle, but I promise you it's soooo worth it! Having something already prepared and easy to grab will make a huge difference in your "Clean Eating" lifestyle through out the week.  It's only one day of work that saves you for the WHOLE WEEK!! 

Pick a couple different main meals that you want to have through the week, use them for lunches or when you need a quick dinner.  Salsa Chicken, Monster Meatloaf, Taco Soup, Roast, Grilled chicken for salads, Turkey Muffins.... just to throw out some ideas. Make a couple sides: Sweet Potato Fries or Baked Sweet Potatos, Oatmeal, Brown Rice.  Cut up some Veggies so they are easy to grab and use.  Make sure you have fruit options for that sweet tooth.  Put a nice salad mix together to throw some Grilled chicken on top of.  I also boil up eggs for the week, peel them and put them in a baggie.  Boiled eggs are easy portable Protein!! Have some raw nuts available to snack on.  You can also make up some Homemade Protein Bars or Homemade granola bars if you are feeling extra ambitious. Now you don't have to think about what you will eat all week, it's so great to have it planned out and ready to go!!  I promise you if you get in the habit of Food Prepping you will not regret it!!

Here is an older post I wrote over a year ago on Food Prep.  My meal plan is a little different now, but this may also help! Check it out!

What do you like to make when Food Prepping???

Jamie Eason's Monster Meatloaf

I've never really been a fan of meatloaf.  The name even just sounds gross...haha.  But, this is pretty good!  It's got a great flavor and a "clean eating" meal.  This is something great to include in your meal prep for the week.  Keep it in the fridge and eat it for snack, lunch or dinner!! My kids actually beg for this!! So, it's definitely a keeper!

 

Ingredients:

 1 1/2 cups chopped onion (I usually just use onion flakes or frozen chopped onions, easy peasy!)

1 tsp salt

1 tsp pepper

1/2 tsp dried thyme

1 tsp minced garlic

1/4 cup low sodium soy sauce (can sub with coconut aminos or liquid aminos if you don't do soy)

3/4 cup low sodium chicken broth

2 tsp tomato paste (no salt added)

3 lbs extra lean ground turkey (or lean ground beef)

1 cup quick cooking oats (Gluten Free Version: choose gluten free oats)

4 egg whites (you can use egg whites in a carton)

1 cup reduced sugar ketchup

Directions:

 1. Preheat oven to 350 degrees & spray 9X13 Pyrex dish with non-stick spray.

2. In a large saute pan, cook the onions & peppers with salt, pepper, & thyme until onions are translucent (about 5 minutes)

3. Add garlic, soy sauce, chicken broth, & tomato paste, mixing until heated through.

4. Set mixture aside to cool.

5. In a large bowl combine ground turkey (or chicken), egg whites, oats, & sauteed mixture (cooled).

6. Mix by hand until all incorporated & press flat into the 9X13 Pyrex dish.

7. Spread ketchup in an even layer on top of the prepared turkey (or chicken).

8. Place in the oven to bake for 1 hour & 20 minutes.

 Makes 24 servings

Tip: I usually add the ketchup on top after it's been cooked

Calories: 83

Fat: 0.7g

Carbs: 3g

Protein: 15g

Pumpkin Protein Pancakes

These are great Post Workout.  They are filled with Protein and Healthy carbs.  Heck, maybe even great anytime of the day, especially when you are feeling like something sweet! :) I love them topped with Banana or berries, pure maple syrup or nut butter.  If I'm really feeling crazy then I'll do all three. ;)

Let me know if you try them out! I cook these up if I'm feeling like something different for breakfast besides eggs or a protein shake. 

Protein Pumpkin Pancakes

5 egg whites

1/2 cup 100% Pure Pumpkin, canned

1/3 cup oat flour (just blend oats in a blender for a couple seconds and you'll have oat flour. I prefer to use gluten free oats.  Can also sub with Coconut Flour to make this naturally gluten free and Paleo, try 2 TBS Coconut Flour.  Makes it a little harder to flip, but tastes great!)

1/2 scoop protein powder

1 tsp vanilla

1 tsp baking powder

few shakes of Cinnamon

few shakes of Pumpkin Pie Spice

Blend well and cook on non stick or greased pan.  I make them only about 3-4 inches round so it's easier to flip.  They will have a different texture than regular pancakes.  Cook on Low/Med to give the middle time to cook up.  

*top with fruit, natural nut butter, pure maple syrup or honey.

These are approved by my kids! Yay!

Enjoy!

Coconut Flour or Whole Wheat Flour Banana Bread: 2 Clean Eating options!

I love working with Coconut Flour.  It's got a great flavor, it's naturally Gluten Free, Low Carb and filled with fiber.  It takes less coconut flour than regular flour in most recipes.  Coconut flour really absorbs up the liquid and muffins, cakes, etc will have a big of a spongier feel when using coconut flour.  It does not go cup for cup with other flour.  It takes a bit of experimenting to get some recipes just right when subbing with coconut flour. But, try out this recipe and it should come out just right!!

There is no added sugar, no grains, super easy and tastes great!!

My kids love it too! They think its extra special with a little honey drizzled on top, so I do that for them, but it still tastes great without it. 

Coconut Flour Banana Bread

Makes 1 loaf

Ingredients:

*4 very ripe bananas, mashed

 (the browner the better because it will make your bread sweeter.  If your bananas aren't quite that ripe then you may add about 1/3 cup honey or pure maple syrup to the batter, or just wait until they are ripe enough :)

*1/3 cup coconut oil or grass-fed butter (Kerrygold butter from Costco is great), melted

*4 free range eggs

*1 tsp vanilla extract

*1 1/2 tsp cinnamon

*1/2 cup organic coconut flour (it will not work to sub another flour)

*1 heaping tsp baking soda

*1/4 tsp salt

**Optional add-ins: dark chocolate chips, walnuts, pecans, slivered almonds, raisins, etc. I added "Enjoy" chips.  They are gluten, soy, nut and dairy free.

Directions: Preheat oven to 350.  Mix everything in a medium bowl/mixer until well combined.  Grease your bread pan (I use coconut oil or butter and make sure its coated well). Put in over for 45 minutes or until center comes out clean on a toothpick. Let cool in breadpan for about 10 minutes and then turn out onto a wire rack. 

*this Coconut Flour is a good option: it is more expensive than regular flour, but you don't use as much at a time either, so it should last a while. You can also find Coconut Flour at most health food stores or your local grocery store.  Probably more expensive at your local grocer though. 

*I use this coconut oil from Tropical Traditions OR Nutiva brand coconut oil.

*****

If you rather not use coconut flour but still want a healthier option than the sugar filled regular banana bread recipe then this one is great and still considered "Clean Eating." ;)

Clean Eating Banana Bread

Ingredients

• 2 cups whole wheat flour
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 1/2 cup sugar free applesauce
• 3/4 cup honey
• 2 eggs, beaten
• 3 mashed overripe bananas
• 
  

Directions

1. Preheat oven to 350 degrees. Lightly grease a 9x5 inch loaf pan.
2. In a large bowl, combine flour, baking soda and salt. In a separate bowl, mix together applesauce and honey. Stir in eggs and mashed bananas until well blended. Stir banana mixture into flour mixture; stir just to moisten. Pour batter into prepared loaf pan.
3. Bake in preheated oven for 60 to 65 minutes, until a toothpick inserted into center of the loaf comes out clean. Let bread cool in pan for 10 minutes, then turn out onto a wire rack.