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Foods I eat

Fitness, Foods I eat, Lifestyle

No processed food in April

March 30, 2016

Join me Take the Challenge!! 20130430-213757.jpg

THE PLAN!!!

No processed food April involves not only choosing the right foods to eat but also avoiding all of the junk foods and processed foods that are so readily available.

1. Whole foods are foods that haven’t been tampered with. Usually have NO food label. These foods are whole fruits and vegetables, whole grains, meats, unsalted nuts, and seeds. 
2. Avoid Processed foods. These are any food that has a label. A label means that more than one ingredient was used to make that food. You don’t have to eliminate all processed foods, but a good rule is if you can’t pronounce an ingredient on a label, don’t buy it!! 
The first question I’m getting is “How do you define processed?”
Obviously there’s a wide range of  what that means and we will probably each define it slightly differently for ourselves. Let’s for the challenge define it like this:
Unprocessed food is any food that could be made by a person with reasonable skill in a home kitchen with whole-food ingredients.
I have heard it called “The Kitchen Test.” If you pick up something with a label (if it doesn’t have a label, it’s probably unprocessed), and find an ingredient you’d never use in your kitchen and couldn’t possibly make yourself from the whole form, it’s processed.
It doesn’t mean you actually have to make it yourself, it just means that for it to be considered “unprocessed” that you could, in theory, do so.
3. ELIMINATE Refined sugar it provides nothing but calories and does nothing for you. 
4. COOK YOUR OWN MEALS!! Instead of buying meals in a box, cook meals from scratch. That’s not as hard as it sounds! REAL whole foods are easy, your crock pot can be your best friend!
You in??? Let’s go!!   

Foods I eat

Chicken with Portabella Mushrooms,Tomato and Spinach

September 4, 2013
Chicken Recipe

Ingredients

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1 4-ounce boneless, skinless chicken breast
2 teaspoons olive oil
small red onion, thinly sliced
6 ounces of chopped portabella mushroom caps
1 clove garlic, chopped
1 medium tomato, diced or 2 cups grape
4-6 cup fresh spinach

 

2013-09-01 17.36.24  Directions

Heat oven to 400° F.
Pat the chicken dry with paper towels. Season the chicken with salt and pepper.
Heat the oil in a medium ovenproof skillet over medium-high heat. Cook the chicken until browned, 2 to 3 minutes per side. Transfer to a plate.

 

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Add the onions and mushrooms to the skillet and cook, stirring occasionally, for 5 minutes.

 

 

 

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Add the garlic, tomato, spinach, and some salt and pepper. Cook for 2 minutes.

 

 

 

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Return the chicken to the skillet and transfer to the oven. Roast until the chicken is cooked through, 8 to 10 minutes.

 

This is a SUPER easy meal!! ready in less than 30 min!!! I usually have to double this recipe for my family!! ENJOY!!!

Foods I eat

Stuffed Peppers!!!!!

July 15, 2013
Stuffed Peppers Recipe

My amazing sister dropped this dinner off at our house and it immediately became a favorite! She originally saw a version of this on line and then made it healthier!!! Thanks to her  I get to share this with you! Enjoy!!

Stuffed Peppers Recipe

Easy + Healthy Stuffed Peppers!!
 
I tend to vary this recipe and use up leftovers!! Any meats and veggies work!!
Ingredients
  • Peppers
  • Mushrooms
  • Onions
  • Chopped garlic,
  • Lean cut of steak
  • Provolone Cheese!!
Instructions
  1. Preheat oven to 400 degrees
  2. Clean peppers, cut off tops and remove innards and place in pan
  3. Over medium heat toss onions, mushrooms,garlic, thinly slices steak and salt and pepper to taste.(I also chop tops of peppers)
  4. Fill peppers with meat mixture
  5. Top with a slice of provolone cheese. (I use extra thin provolone slices by Sargento)
  6. Bake for 20 minutes until cheese is golden brown
  7. Serve and enjoy!!!!

Foods I eat, Lifestyle

Cheating…..how I stayed on track!

June 15, 2013
How to stay on track foods, what I eat

I know life is crazy sometimes or all the time if you are me!!! Your day gets away from you and you find yourself making bad food choices, eating out of starvation and convince. The other thing that happens is you find yourself staring face to face with one of your biggest temptation foods!!! Here is what I did, it kept me on track and made what I was going to eat perfectly clear. I went and got myself a nice size lunch box. I tried a few before I found the one I like. It should be one you can take with you every where you go (the one pictured is the one I use the most but I also used a small square cooler depending on what I was packing). Every night before I went to bed I packed my cooler. I packed it with ALL my food for the next day. I prepared and packed my breakfast, lunch, dinner and three snacks. This way I went into to each day totally prepared. I never had to make a food quick food choice. The only rule I had was:: DO NOT eat anything unless it comes from the box!! I never fell into temptation or was caught off guard. I NEVER once went over my calorie budget doing it this way. I budgeted 1,200 calories a day. Breakfast lunch and dinner ranged from 200-300 calories and snacks were 100-200 calories.

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My typical day::

6 AM Breakfast 300 calories

9 AM snack 150 calories

12 PM Lunch 300 calories

3 PM snack 150 calories

5 PM Dinner 200 calories

7 PM snack 100 calories

 

Foods I eat

Get Lean…Add Protein!

May 15, 2013
Get Lean, Add Protein

Lean proteins will do wonders for you  in so many ways. First, adding these lean proteins to your diet tricks your brain (the appestat), making you feel less hungry.  Because it takes your body longer to digest protein than it does to digest fat or refined carbohydrates, protein causes a gradual rise in your blood sugar, which in turn causes a lower rise in insulin levels and then satisfies your hunger. I believe a key to controlling cravings or temptations is not letting yourself feel desperate or hungry. This is why I always make sure I have a protein source every time I eat. Set yourself up for success!

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ADDING LEAN HEALTHY PROTEIN TO YOUR DIET IS EASY!!!!
Here are some my good choices!

  • Fish We eat lots of fish!! All Kinds!!!
  • Skinless Poultry
  • Venison
  • Low Fat Greek Yogurt
  • Low fat cheeses
  • Egg Whites!! Lots of them!!
  • Vegetable Proteins!! Yes veggies have protein,some more than others!!!
  • Nuts
  • Beans
  • Vegan Protein Shakes

Get Lean, Add Protein

When you are on a lower calorie budget, you will need more protein for energy and muscle recovery. The omega 3 in the fish is great for cell maintenance!! Make sure you are having a small amount of protein every time you eat to give you body what it needs and keep your metabolism going. Make your body work for you.  Eating protein every 2-3 hours will keep you satisfied and keep you from being hungry……in turn you are stronger when temptation hits!!  And you know those temptations are everywhere so PLEASE be ready and set yourself to win!! You can do it!! If you are looking for some snack ideas be sure to check out my previous post on my top ten snacks to keep me going all of them have have a healthy protein source!

Foods I eat

Fresh Tomato Salsa

May 10, 2013
Fresh Salsa Recipe

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This recipe we make weekly! We eat at least 3 jars a week. We put it on and in everything!! Goes on our eggs, in our salads, on tacos, put it over fish and bake it, and on chips occasionally!

Fresh Tomato Salsa
(makes 3 quart jars)

18-20 Roma tomatoes
3-4 Green peppers
6-8 Sweet orange/yellow peppers
8-10 Green onions
2 Tablespoons Chopped Garlic
1/2 cup chopped cilantro
1 teaspoon of salt
Black pepper
Jalapeños are optional for flavor/spice

Wash and chop all veggies. We use a Vidalia chop wizard (my favorite kitchen gadget). Make sure you use the entire green onion there is lots of great flavor in greens. Add Garlic, cilantro, salt and pepper. Mix it up good. This is best if you let it sit a night before you eat it!!! Enjoy!! It’s that simple!!!