Abs!

Summer is coming - you can tell what I want to work on! :) 

Here are some great workouts!

Flat Abs Fast

 Belly Blasting Workout

 Shrink your Belly in 14 Days!

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Fascinating Movie!

dYOU MUST watch this fascinating documentary on Food and why we eat like we do. 

I have always believed this way and its scary what our world of food has come too!

We seriously took this picture on our recent vacay.
Can you believe this???

HUNGRY FOR CHANGE

Check it out! 

You only have one week to watch it for free!!

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New Year Goals -Simple Resolutions

So hopefully after the month of January we are all back on the eating track. I do good... until February - with two birthdays and V day, its NOT EASY! 

I thought I would compile a little list of simple rejuvenating tips.

• DRINK WATER (ONLY WATER) - especially right when you wake up. Adding a squeeze of lemon is even better
• Change up your workout routine! Try different types of cardo and take at least a couple days a week to do resistance (weight) training.
•  Eat on smaller plates!! This makes smaller portion sizes a lot easier. Try to refrain from snacking off the kids plates too! (that's my BIGGEST problem!)
• Stand more often, sit less!
• Use fruit or veggie purees. Replace butter, oil, and sugar with pumpkin, banana, sweet potato, applesauce, or prune puree. 
• Drink more herbal tea Gum (I'm obsessed with extra dessert delights mint chocolate chip!!) and curve snack cravings!
• Sleep is crucial. Good luck on that - I'm always tired.  :)
• Put aside time each week for you! Work on crafts, blog, or pinterest (this can be addicting though!)
• Eat Less meat. If this is hard for you - opt for one day a week you will try it out!
• Substitute Reduced-fat Greek fat yogurt. I replace mayo and Sour Cream all the time with this stuff!
• Eat Breakfast!! Whole grains or even a boiled egg with protein helps regulate your metabolism for the day. 
• Start dinner with fresh fruit or salad FIRST!! And try to drink a full glass of water before dinner. This helps you slow down at dinner time. 
• Eat sitting down and try to have scheduled 'family' dinner time each night.
• Focus on more WHOLE Foods! Fresh Fresh Fresh and LESS processed! (if there are a ton of ingredients in the label - AVOID!)

Make a big batch of soup if you are tempted at snack or lunch time. Its the perfect thing to grab in a hurry. Or consider making salad in a jar (I love this idea-  haven't done it yet, but want to!)

My friend gave me the recipe to this soup. I LOVE LOVE it! Its perfect taste between squash and tomato and the quinoa adds a bunch of healthy benefits and protein!!

                            Tomato Butternut Soup

1 butternut squash

1-2 T olive oil

1 onion, chopped

4 stalk celery, chopped

2-3 cloves garlic, minced

2-4 carrots

2 large cans diced tomatos

2 C. Broth or water

½ tsp dried basil

¼ tsp dried oregano

¼ tsp pepper

½ tsp salt

1 cup cooked quinoa

Bake butternut squash at 400 degrees for 30-40 min, until tender. Cook quinoa.

Chop veggies. Saute vegetables in olive oil until onion is soft. Add tomatoes, water and seasonings. Cover and cook for 20 min. Add squash, then puree soup in blender. Add quinoa. Garnish with 1 tsp of fat free greek yogurt and chopped spinach.

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Week 3 - DETOX

Hey All - is anyone still with me on this?? It's super hard. 

The no bread thing is killer, and I did actually mess up one day this week. :( 

Oh well - I got back on track. That's Key!

This week is keeping clean, but introducing a more usual diet. 

Try to stick to this to have a healthy lifestyle!

-Limit sugar to only Honey (raw is best!), Dates, Brown Rice Syrup, Blackstrapp Molasses, or Pure Maple Syrup. To read why I don't use Agave - click HERE.
-Slowly introduce a little whole wheat back into your diet. You see how hard it is on your digestive system after being off of it. For this reason I don't eat a ton of it, but its DEFINITELY a better option than white flour!! (I'll post a yummy muffin recipe later this week that will help you with this)
-Limiting your meat and dairy is up to you. I eat organic meat about twice a month and barely any dairy (a little cheese and greek yogurt here and there). I enjoy some fish though. You decide. :)
-Try to stay off of any sugary drinks!!! That rule should be NUMBER ONE!

BREAKFAST OPTIONS:

1) Muesli!!
2) Avocado Vanilla Smoothie
3) Double Green Smoothie

LUNCH OPTIONS:

1) Rice Noodles with Broccoli Almond Pesto
2) Spicy Collards and Black Eyed Pea Soup
3) Chickpea Veggie Burger

DINNER OPTIONS:

1) Shitake Mushrooms and Brown Rice
2) Almond Crusted Salmon with side salad (don't use oil or butter to cook the veggies!)
3) Quinoa with Poached Egg and Spinach
4) Taco Salad - Feel free to let the kiddos use corn chips :)

Snacks:
1) Lots of fruit and Veggies!
2) Fruit and Nut Energy Bars
3) Roasted Chickpeas 
4) Peanut Butter Cookies
5) Pistachio Stuffed Dates

Drink water and stay energized!!!
Recap:
Week One Detox
Week Two Detox

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Week TWO Detox!

I decided to start calling this a detox, not a cleanse. Its more of getting that junk out of your body, and training your taste buds to enjoy simpler flavors and get those cravings out the window!

Heres the recipes for this week. 

Feel free to use any of the recipes of Week One if you wish. 

Keep with RULES, just adding some fish. 

Breakfast Options:

1) Baked Sweet Potatoes with Citrus - HERE - you can bake a bunch of potatoes ahead of time and store in fridge for 3-4 days. 

2) Tofu Mexicali Scramble (from Skinny "B" book) - 

1 package firm tofu, drained, 1/4 C Salsa, 1/2 Small onion, 1 garlic clove, 1 small red pepper, 1 small green pepper, 1/2 tsp salt, 1/4 tsp ground cumin, pinch chili powder, 1 C vegetarian refried Beans, salt and pepper, 2 Tbl cilantro.

In bowl, crumble tofu, add salsa and set aside to marinate. Chop all veggies, saute in broth or small amount of oil. Cook. Add tofu and spices and cook about 5 minutes. Spread plate with warmed beans, cover with tofu mixture, lettuce (optional), S and P, and Cilantro.

3) Simple Green Smoothie - 2 large Swiss Chard Leaves, 1 Cup Spinach, 1/2 Banana, 1/2 C Frozen Blueberries, 1/2 C Almond Milk, Vegan Protein Powder (optional)

4) Collard Tofu Scramble -HERE

Lunch Options:

1) Red Lentil Soup - HERE

2) Protein Power Bowl - HERE

3) Thai Edamame Salad -I LOVE THIS!

Chopped lettuce, cooked edamame (frozen section), chopped carrots, chopped dry roasted peanuts, green onion. Dressing: 3 Tbl Water, 2 Tbl Rice Wine Vinegar, 1 Tbl Chopped Green Onions, 1 Tbl Natural Peanut Butter, 1 Tbl Reduced Sodium Soy Sauce, 1 tsp Grated Ginger, 1 tsp Sirachi (hot chili sauce), 1 tsp Dark Sesame Oil (optional). Put all ingredients in blender and blend until smooth.

4) Spicy Black Bean Salad - HERE

Dinner Options:

1) Grilled Salmon with Orange Avocado Salad - HERE

2) Red Quinoa and Black Bean Salad - HERE

3) Butter Lettuce Wraps (from a GREAT book - Original Fast Foods, by Simmons) 

2 C Mung Bean Spouts, 1 Red Pepper, 1 Zucchini cut into long thin strips, 1 carrot peeled and cut into strips, 1 garlic clove minced, 1 C Fresh Apple Juice, 1 C Vegetable Broth, 2 C Cooked Basmati Rice, 1  head Butter Lettuce.  Combine Juice and Broth in stir fry pan. Cook for 5 minutes. Add veggies, minus bean sprouts, and simmer 5 minutes. Add Sprouts and rice and simmer until almost all liquid is gone. Serve in lettuce with Orange Ginger Sauce: 1 Tbl Corn Starch, 1 C Fresh Orange Juice, 2 Cloves Garlic, 1 tsp ginger powder, 1/4 Low Sodium Soy Sauce. Combine in sauce pan and bring to boil while whisking. Lower heat and simmer until thickens.

4) Roasted Veggies with Cannelloni Beans - HERE

Snacks

Limit to one snack a day if you can!

Fruit and Veggies are unlimited - just don't over do the fruit

1) Kale Chips - these are SO good - DON'T BE SHY!!!!

2) Fruit and Nut Bites 
3) Cinnamon Poached Apples
4) You can always do Ants on a log, or just smear 1 Tbl of Natural Peanut/almond butter on Apple or Banana
5) Black Bean Crackers - 1 Can rinsed Black beans, 1 Tbl Chili Powder, 1 tsp garlic powder, 1/8 C Olive Oil, 1/4 C Brown Rice Flour. Blend in Food processor until smooth. Spread VERY THIN on a silpat or greased cookie sheet. Bake at 400 for about 10 minutes or until crispy. Dip into hummus, salsa, or some homemade guacamole!!! -

I know its SOO hard to go without bread. That's probably my hardest thing!!

 I am going to try to make some Raw Crackers!! I'll let you know if they turn out ok.

GOOD LUCK!
Recap:
Week One Detox
Forward:
Week Three Detox

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Week One review

This week was ok. I feel like I wasn't 100% amazing. By the end of the third day, I was struggling. Ate a tone of dried fruit to satisfy a sugar craving - which isn't that good - lots of concentrated sugar! Argh. 

I stayed away from all bread, meat, dairy, and any extra sugars. Only Dates for sweetness. I made some Coconut Apple Bars to satisfy a craving for a treat. Did eat out once and ate white rice. :( 

At least it was gluten free and that was my only option!!

As for the recipes I enjoyed the Skillet salad, Sweet Potato salad!!, and Detox salad.

Those were my favorites! How did you guys do?? 

Hang in there!!

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WEEK ONE DETOX

Here is what I am planning on this week. I'll add pictures to this as I make them.
This week is the hardest. Try to stay away from carbs. If you have to have carbs eat a brown rice cake with all natural peanut butter and some bananas as a snack or add a small bowl of brown rice to your dinner.

BREAKFAST OPTIONS:

1)Grapefruit/Carrot Juice
2 Peeled and Chopped Grapefruits, 5 Peeled and Chopped Carrots, 1 inch of fresh ginger
- put through juicer or follow my blender juicing instructions HERE
2)Beet and Apple Juice

1 beet chopped, 5 carrots chopped, 1 apple chopped, 1/4 C Fresh mint
-put through juicer or follow my blender juicing instructions HERE
3)Cucumber Honeydew Smoothie, HERE
4) Or my Cleansing Smoothie, HERE

LUNCH OPTIONS:

1) Butternut Squash Soup, HERE
2) Detox Salad, HERE
3) Sweet Potato and Carrot Salad, HERE
4) You can do any salad you like! Chop tons of veggies and add a drizzle of red wine vinegar, pomegranate vinegar, or balsamic vinegar.

DINNER OPTIONS:

1) Steamed Broccoli and Squash, HERE
2) Hot Skillet Salad, HERE
3) Roasted Beet Soup, HERE
3) Roasted Ratatouille, HERE - just serve over tofu shiritake noodles (in any health food store -fridge section) Or over Zucchini noodles (you can use a spiralizer (LOVE) or just cut into thin long pieces)

SNACKS

I usually allow a couple small snacks a day. Don't over do them. Maybe make a rule to only have one snack between lunch and dinner and that's it, or it will be easy to overload.

1) RAW trail mix - mix almonds, cashews, pistachios, pumpkin seeds, and unsweetened cranberries. 1 small handful is a serving
2) 1/2 Banana with 1 tbs all natural peanut/almond butter
3) Edemame!!!!! (I buy it from costco)
4) KALE CHIPS!!! THese are my new FAVORITE SNACK!!
5) Poached apple with walnuts, HERE
6) Vegetables and fruits are UNLIMITED!!! Just opt for choosing veggies over fruits :)
7) Herbal Tea is always a great snack.
8) If you are absolutely DYING for a sweet treat - try these cookies.

GOOD LUCK!!!

DRINK TONS OF WATER!
You may feel weird or even sick for a few days, this is normal - your body is cleansing!

Make sure you STICK TO THE RULES!

Week Two Detox

Week Three Detox

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New Year - New Self!

This is the time of year where I can't wait to Cleanse, detox, renew - whatever you want to call it!

 Get rid of those sugar cravings and get some healthy food in those bones!

I usually do it starting in January - I have family still here, so holidays aren't over, but next week the three week detox begins! It's mostly an overload of veggies to give your digestive system a break.

Who wants to join?

The Rules:

1) No Processed foods or beverages. (i.e. granola bars, cookies, soda, crackers, etc)
2) No Added Sugar!!! (for the first week this includes, honey, maple syrup, and agave. Dates allowed in moderation)
3) No Dairy (i.e. yogurt, milk, cheese, etc.)
4) No Meat (a tleast for two of the weeks)
5) Go Gluten Free - No Wheat! (i.e. basically almost all breads)
6) No Caffeine

I'll post recipes for meal ideas this weekend so we can all prepare!
You'll feel so GREAT!!!

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Breakfast on the GO!

I had a question a while back about some good ideas for Breakfast on the Go. The hectic holiday season is upon us and any time savers are worth while!

I thought I would compile a list of all my fav's for a fast breakfast.

1. Make a BIG batch of Oatmeal at the beginning of the week. My two Fav's are Apple Pie Oatmeal and Pumpkin Pie Peanut Butter Oatmeal! YUM! I keep leftovers in my fridge and quickly microwave for a warm breakfast. The oatmeal gets soft and fluffy and I almost like it on the second day the most!

If you don't have time to cook anything, try my GO-TO breakfast. Muesli! You have to try it before you judge. My kids devour it and so does my husband! For a quicker version, take rolled oats, mix with trail mix and cut up apple or banana and milk. Voila - you done! 

We don't even buy cereal anymore!

2. Granola Bars! You all know I am OBSESSED with these. I have made probably 20 different kinds of them. My top two are Ellie Krieger's Amazing Energy Bars and Peanut Butter Granola Bars Oh - and i guess Cranberry Energy Bars are good too. :)

3. For a REALLY healthy Bar/snack - try our favorite 'Raisin nut Toast.' This is nothing like the cinnamon raison bread that you always guiltily buy at the bakery (I wish it was, but you know :)) Its a bread/cracker sorta thing full of tons of FIBER and protein. We keep it in the fridge and spread it with peanut butter for a fast breakfast or snack.

Dry:

1 C Almonds Chopped in Food Processor

1 C Sunflower seeds ground in food processor

1/2 C Oats

1/2 C Oat Flour - Oats ground in blender

1/2 C Ground Flax Seed

Wet:

1 Zucchini Chopped

2 Carrots Peeled and chopped

1 Apple Chopped

Add Inn:

1/2-1 C raisins

4 Dates plus 1/2 C water

1 tsp Cinnamon

1 Tbl of Sucanat or B. Sugar

1. Place dates in 1 cup measure, fill with water let set. In bowl mix dry ingredients. In Blender (or food processor) blend carrots, zuchinni, and Apple.  Stir into bowl with dry ingredients. Add raisins and cinnamon and sucanat. Blend dates with their water until pureed all the way. Add in to mixture. Spread on baking sheet in a thin layer (make sure to spray baking sheet or use a silpat!) Bake at 300 for about 1/2 hour or so. I just keep checking until it becomes the texture I like. It can be as soft or hard as you like. Cut into squares and store in fridge! Serve spread with peanut/almond butter. YUM!
4. Smoothies!!! So simple, fast and yummy! If you can't decide between a smoothie and oatmeal - try an Oatmeal Smoothie! I was too excited when I found this! (I love it, b/c you get extra protein from the oatmeal)
You can try Chocolate Peanut Butter Smoothie Or a Simple Green Smoothie - 2 C spinach, 1 C milk (or no sugar juice), 1 Banana, 1/2 C Frozen Blueberries. Blend and Enjoy!

5. Another great idea is Boiled Eggs! Packed with Protein - these will be a perfect grab and go. To make them even better grab a single serving of hummus (we buy these at costco and love it!) bring a knife and spoon and dollop a little hummus on the egg. SO GOOD!

6. More Eggs. Quick and Easy Egg in a Hole.  You can also make a big portion of mini quiches and keep in fridge for the week. (I've heard you can easily freeze them, but I haven't tried this yet)

7. MUFFINS! Yum! I have so many new kinds I've been wanting to try. My two fav's so far are Carrot Zucchini Muffins and Peanut Butter and Jelly Muffins.

8. You can also make (and freeze) or buy some whole grain waffles (I love Van's or Kashi) and pop them into the toaster. That's way too easy! :)

9. I'm also in love with granola! If I chop nuts really small, my kids will just eat it plain out of a baggy. That's a great breakfast on the go! Try my most popular granola. Or make your own granola balls!! I am going to be doing this in the next few days - but go ahead and try it. Peanut Butter Pumpkin Granola Balls!

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SUGAR

This time of year I get anxiety! It's so hard to keep away from that sweet poison! 

Really - I have always said a little bit is ok, but it's hard to keep telling yourself that. 

The more I eat the more I want!! 

People ask me what sweeteners I use. I have read A LOT on this topic.

I try to use fruits, ie. bananas, dates, and apples to sweeten.

I also use RAW local Honey (check your farmers markets), blackstrap mollasses, Date sugar (or just dried dates), coconut palm sugar, and 

sometimes stevia and/or maple syrup.

Here are some AMAZING articles of why I have come to this conclusion. 

(because of these articles I no longer us Agave Nectar - which people love, but I was convinced)

Is sugar Toxic? - Wow I was amazed at this information! 

Watch the video of the amazing lecture to learn more. 

The 4 best Sweeteners to have in your kitchen

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What's That?? ...and secret ingredient chocolate sauce

DATES

I call them God's Sugar! Sometimes they are referred to as "natures Candy!" Seriously - something that was given to us that full of vitamins and minerals, from the earth naturally, and sweetens food! I LOVE THEM! There are a bazillion (sweet) things you can do with them (just google it). 

(I also often throw one into my green smoothies for a little sweetness as well.)

A single date has calcium and magnesium at a 1:1 ratio, about 1 1/2 g FIBER, tons of potassium, and trace amounts of many other vitamins and minerals. 1 cup of dates (about 10) have 140 calories, and 4 g fiber, 327 mg Potassium, and some calcium and magnesium. ("The 150 Healthiest Foods on Earth")

That's crazy! I say if you want some sugar, might as well eat it with some benefits and in the most whole form! That's why I love these little guys!

 (don't freak out cause they look like a large scary semi unpopular bug, haha -  give them a try!)

They can be found in the bulk section of health food stores or some grocery stores. You can buy date honey or syrup online, but I just simmer my own dates in a little water for 45 minutes and puree that mixture to make honey.  Most common type is the Deglet Noor date. Make sure they are pitted!

Raw Strawberry Oat Bars

Flour and sugarless, this is almost an energy bar!

Ingredients:

1 1/2 C Pitted Dates

1/4 Raw Macadamia nuts

1/4 C Old Fashioned Rolled Oats

Pinch Sea Salt

1 C Sliced Fresh Strawberries

Optional: Shredded Coconut

1. Place Dates, nuts, Oats, and Salt in Food Processor. Pulse until completely combined into a paste like consistency.

2. Press into a greased 8x8 pan. Place half of strawberries in processor and pulse. Spread over top. Top with Sliced strawberries and coconut if desired.

Whole Wheat Crepes with Chocolate Sauce

 (almost too good for breakfast :))

picture borrowed from here

Crepes:

1 Egg

1 Egg White

1/8 tsp Salt

1 C White Whole Wheat Flour (or 1/2 Whole Wheat and 1/2 Buckwheat)

1 1/4 C Skim Milk or Almond Milk (Almond milk makes a creamier texture!)

1/2 Tbs Vanilla

1/2 tsp Cinnamon

Combine all ingredients. Warm non-stick pan or spray a warmed skillet. Place 1/4 C of batter into pan and lift up pan and spread to cover bottom of pan. Let sit about 45 seconds, or until slightly set and the edges start to curl up. Slide spatula under and flip. Cook for another 5-10 seconds. Not too long! Slide off onto plate. Fill with Sliced fruit and Chocolate Sauce (below).

Secret Ingredient Chocolate Sauce

1/4 C Chopped Dates

1/4 C Water

1/4 Pure Maple Syrup

1/2 tsp Pure Vanilla Extract

1 Ripe Avocado

1/4 C + 2 Tbl of Cocoa Powder (or replace 1/8 C with Raw Cacao - extra healthy and a superfood!)

Heat Small saucepan with dates and water. Bring to boil, then simmer for 10 minutes. Blend or puree. Add the rest of ingredients and blend or puree until smooth. Add more or less water for desired consistency or I actually added a few Tbl of Milk to make it creamier for the crepes.

This is seriously amazing! We ate it as pudding later on in the day! Good warm or cold! 

ENJOY!

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Top 40 Foods to Aid in Weight Loss

Check this out HERE

Some being:

1 -Sweet Potato

2 - Grapefruit

3 - Swiss Chard

4 - Lentils

5 - Brown Rice

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How Much Protein do we Really Need??

Photo from Getty Images

An interesting article HERE

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What's That??

So I get a lot of questions about some of the weird ingredients I use. It does take some getting used to and learning, but I promise it's all worth it! So I thought I would just take some posts to teach about some awesome things to eat!

LENTILS
note: they do come in many colors! The brown ones should be easy to find at any grocer!

"The Vegetarians Protein" - don't think you shouldn't eat these because you're not a vegetarian. They are a GREAT thing to add to your diet. And easy, easy to cook!

5 facts about Lentils:
1 - Heart Health- 1 Cup contains 16 g fiber (Which can help reduce heart disease by lowering your cholesterol)!! They also contain a lot of folate and many minerals.
2 - Stabilize the Blood Sugar - The high soluble fiber slows the entry of the sugar into the bloodstream. Keeps you fuller longer!
3- Full of Iron! One cup is 37% of Daily Value of Iron.
4-  Great source of B vitamins - which help the nervous, immune, and digestive system.
5- Protein Packed! - 1 cup contains 18 g protein! 3rd highest level of protein than any other plant food.

So go Enjoy LENTILS!! 

Look Below for a GREAT recipe - and stay tuned for Lentil Lettuce Wraps!

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Is your Diet SCARED??

THANKSGIVING can be a scary day for us all!

Read this awesome article for some healthy swaps!

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