Thursday, December 30, 2010

Banana Peanut Butter Fudge Shake

I love this shake it is simple and yummy. Perfect for a post workout with a nice combination of sugars and protein.

1/2 banana
3 ice cubes
1/2 cup water
1/2 scoop chocolate protein whey
1 Tablespoon PB2 (dry peanut butter)

Calories: 147
Carbs: 20
Protein: 13
Sugars: 10
Fat: 2.5

Wednesday, December 29, 2010

My Favorite Oatmeal Breakfast

Peanut Butter Agave Oatmeal

1/2 dry oatmeal
1 cup water
1 Tablespoon Agave nectar (buy at walmart or whole foods)
2 Tablespoons PB2 peanut butter (buy online

Combine oatmeal with water in microwave bowl. Cook in microwave on high for 3 minutes. Remove when done add both peanut butter and agave. Stir and serve.

Total Calories: 265
Carbs: 47
Protein: 9
Fiber: 5
Sugar: 7

This is a nice filling breakfast and is great runners! The PB2 peanut butter is awesome in oatmeal and I love it for smoothies. It is made by Bell Plantation. They take the peanuts and squeeze the oils out of them. Regular peanut butter will have around 165 calories for 2 Tablespoons. PB2 has 45 calories for 2 Tablespoons. It is a significant difference! I would say it is "so so" for the taste on sandwiches but is definitely worth the difference in calories. My kids can't tell the difference in taste...or at least they never complain or know when I give it to them. Agave is a nectar which used be hard to find but now they sell it at regular grocery stores like walmart. It looks like honey but to be honest I REALLY don't like honey but I do like agave.

Thursday, December 23, 2010

Clean Eating Meal Plan Week 1 and 2 1600 calorie

All day meals are around 250 Calories 
Meal 1
Strawberry chocolate shake with hidden greens

Meal 2 (rotate daily)

Protein berry oatmeal/White Spinach Feta Omelet

Meal 3 (rotate daily)Fruit, protein ranch with veggies/String cheese, fruit and veggies

meal 4 (rotate daily)
Lime chicken, rice and beans/Chicken Avocado and lime on whole wrap/turkey sandwich

Meal 5 (rotate daily)Kashi granola bar and yogurt/Hummus, fruit and veggies

Dinner Meals with Family

Day 1-Savory Cilantro and Lime Chicken Fajitas (170 cal)
Day 2-Turkey Chili Pie Soup (230 cal)
Day 3-Lemon Chicken Stir Fry (225 cal)
Day4- Taco Salad (273 cal)
Day 5-Grilled Chicken (335 cal)
Day 6-Pita Pizzas (under 300 cal)

I will post the screen shots of my meal plan, but if you would prefer a printable pdf of the meal plan just enter your name and email below.  

Sorry I know these are super small! If you want to download them and print them from your computer, just enter you name and email at the bottom of this post, or enter it in on the right hand side of the blog. 

Happy Healthy Eating!
- Susan

Week 3-4

All day meals are around 250 Calories

Meal 1

Chocolate, Banana Fudge Smoothie

Meal 2 (rotate daily)
Sweet potato french toast/Egg Breakfast Sandwich/Apple pie Breakfast and Eggs

Meal 3 (rotate daily)
Churro nut mix and veggies/ Corn chips and guacamole dip

meal 4 (rotate daily)Turkey wrap/chicken salad/BBQ sandwiches

Meal 5 (rotate daily)
Veggies, cheese dip and sweet toast, Cheesy Popcorn and meaty cheese sticks

Dinner Meals with Family
Day 1-Loaded Baked Potato
Day 2-Mini Pizzas
Day 3-Salmon Steaks
Day4-Kebabs and Sweet Potato Fries
Day 5-Low Fat Enchiladas
Day 6- Left Overs

I will get the link up soon so you can see amounts and recipes.

Week 5-6

Week 5-6
All day meals are around 250 Calories

Meal 1

Vanilla Smoothie

Meal 2 (rotate daily)
Cream of Wheat and hard boiled egg/Egg wrap/Baked Oatmeal

Meal 3 (rotate daily)
Pita Chips and Hummus/Plain low fat yogurt/kashi go lean cereal

meal 4 (rotate daily)
Light Progresso soup and variety/Teriyaki chicken bowl

Meal 5 (rotate daily)
Peanut butter fruit/ Popcorn, nuts and apple

Dinner Meals with Family
Day 1- BBQ Sandwiches
Day 2- Tortilla Pizzas
Day 3- Pureed Tomato and Black Bean Soup
Day4- Healthy Homemade Turkey Loaf
Day 5- Grilled Peach and blueberry salad
Day 6- Leftovers

I will get the link up soon so you can see amounts and recipes. For my free printable pdf Clean Eating Meal plan, just enter your name and email below. Have a great day!

Week 7-8

All day meals are around 250 Calories

Meal 1
Sunrise Shake

Meal 2 (rotate daily)
Kashi cereal/scrambled eggs/black bean breakfast

Meal 3 (rotate daily)
Summer sorbet drink with agave popcorn/Banana Peanut butter fudge smoothie and endamame on the side

meal 4 (rotate daily)
Pita pocket/Chicken Quesadillas/Chicken and avocado rice bowl

Meal 5 (rotate daily)
Cottage cheese and fruit/Soft Cream cheese protein bars

Dinner Meals with Family
Day 1-Chicken Peanut stirfry
Day 2-Turkey Burgers
Day 3-Mexican Chicken Wraps
Day4-Tortilla Free Burritos
Day 5-Chicken Enchiladas Verde
Day 6-Avocado and Apple Chicken Salad

I will get the link up soon so you can see amounts and recipes.

Monday, December 20, 2010

New Years Resolutions

Talking with a friend the other day she made a comment about "lame motivators". In our discussion she cited class reunions and swimsuit season as a dumb reason to work out. Well I am telling you just the opposite! They are very good reasons and scientifically stronger motivators to people then death itself.

Goal days that are more imminent and close are much better motivators than those that are distant, unsure and far away. Also those that are tied to social accountability. If you have a day like that and feel guilty that you haven't already done it for your family or yourself DO IT ANYWAY. Use what ever excuse you get that gets you going and purify your process as you go.

As a Public Health Professional I have seen this time and again. This is why the anti-tobacco campaigns did not work in the beginning. They focused on the morbidity of smoking. They focused on the long term death, we found that kids knew that smoking would eventually kill them but they would start smoking anyway. Why is that? Because the close-at-hand social pressures were greater. When the anti-tobacco campaigns coupled with legislation started to focus on social norms (It is gross to smoke) they got a huge response from youth. We started to see a complete dive in smoking rates.

The same is true for us. Even on Biggest Loser. Their program would not be as successful or have as drastic results if they did not have a Finale at the end where the contestants were viewed by millions or given a large reward. Most contestants, however, as you watch the show become purified in the process. They get a taste for fit living.

They feel their first natural high after a workout or they realize how good clean eating can actually be and how awful they used to feel after eating and some continue to fight for that. They no longer do it only for others they do if for what they want to be and how it makes them feel. They realize that the pleasures of a healthy life actually do out weight the pleasures that come from binge eating, salty and sugar filled foods or sleeping in. They go through the learning curve. Which with the conversion of a junk food addict to clean eating there is DEFINITELY a learning curve, a big one.

With that in mind here comes New Years. Goals should be S.M.A.R.T.

  • S. Specific - Workout 5 days a week, eat five fruits and veggies a day, consume 1500 calories a day rather than "loose 25 pounds"
  • M. Measurable - "Work out more" as opposed to "Workout 5 days a week for 40 minutes" You need to know whether you have accomplished it or not.
  • A. Achievable- Losing 50 pounds is great but I would start with a 25, 20 or 10 pound mile stone. Also you need to depend on yourself. Your really cannot make goals for other people. Those would count on someone else to achieve.
  • R. Realistic- This falls along the same lines as achievable. If your body type just will not allow for a certain shape or skill you may want to focus on one that is more complimentary. For example, if you are a body builder not a runner try shooting for that or vise versa. Also if you want to lose 40 pounds in a month it is possible but may not be realistic or healthy. It depends on your current weight and strategies. If you don't mind water and muscle loss along with fatigue and no long term lifestyle changes then it may be possible.
  • T-Timetable- Goals should have a time line attached to them. For example. Create 5 healthy meal plans buy February 2nd. or Keep a food journal for 3 days are great deadlines. Or even run a half marathon in 6 months is possible!
Well I guess that is enough of my soap box for now. Good luck on New Years goals. Make them SMART and don't feel bad if you have a silly reason to get there just purify the process as you go.

Saturday, December 18, 2010

Mommy McDonalds and HEALTHY FRY SAUCE!

Last night we had a Mommy McDonalds and by the words of one of my boys it was "Awesome!!!" One casualty of healthy eating is McDonalds but our Mommy McDonalds was a complete success.

  We had:
  • healthy and tastier chicken nuggets
  • baked fries
  • less sugar chocolate milk
  • grapes
  • apples
  • endamame beans
  • healthy fry sauce (Fry sauce is a Utah specialty, I don't think a healthy version existed any where in the world until last night)
  • a prize at the end
McDonald's in our family has had two benefits. First I don't have to cook and second the kids love the playground. Well first of all I still have to cook with this Mommy Mcdonalds, it took me about an hour from start to finish. That benefit cannot be changed but the time and effort that I spent on the meal is over come by another feeling and that is peace. When we go to McDonalds and my kids eat the chicken nuggets and fries I feel terribly guilty. I think of the chicken nugget demonstrations that I have seen in the past where they show you all the disasters that go into a chicken nugget. Pure chemicals and yuckiness. So to say the least although I have to sweat it out a little I feel good inside.

Second of all the indoor play ground it is difficult for me to find outside of McDonalds but I did find one! Lifetime Fitness has an indoor play ground in their kids center. At McDonalds for our family of 6 we usually spend around $24 a time. That is the exact amount it costs for me to put my 4 kids in the kids center monthly. That makes sense to me.

I did not do the calorie counts on all of this or even measure ingredients but I will do my best to tell you what we did because it was a COMPLETE success! I am sure that everyone has their own recipes and to be honest this is not a completely clean meal but I didn't feel terrible about eating it and my kids didn't feel deprived because of Mommy and Daddys diet.

Fries- I peeled and cut the potatoes into small thin strips after lightly misting the pan. I stuck them in the oven at 400 degrees watching them carefully. As they get soft salt them (like I said not completely clean) when they are soft through turn the broiler on for two minutes to give them a slight crunch. But watch them they can burn quickly. You can also mist the top of them with an canola oil spray (out of the oven before broil) I didn't do this.

Chicken nuggets- I cut the fat off of a raw chicken breast and cut it into small cubes. I then dipped it in egg whites and redipped it in a mixture of whole wheat smashed crackers, malt to meal, low fat parmasean cheese and dry chicken broth. Like I said I really don't know measurements. I then baked the chicken nuggets with the fries on separate pans. These were very tasty and my kids said they liked them "better than McDonalds".

Chocolate Milk- Omit this if you want. We us a less sugar version of it.

Grapes, Endamame Beans, Apples- Whatever meal we have at home I want it to be 70%-50% Veggie and Fruit so I load up the kids plates with the veggies and fruits that they like and put a bite full of the ones they don't like. But I must say "Ninja Beans" (endamame) are one of my kids favorite.

Healthy Fry Sauce- If you have never had this then don't start. The normal version is a mix of mayo and ketchup and if fries didn't already clog your arteries then the normal version of this stuff is the death sealer. But I was raised on it, and have always loved it. The other night I thought there is sure to be a way to make this semi healthy! I found it. Now these measurements aren't exact, I really don't know what I did but 1/2 cup of low fat or fat free cottage cheese blended in the blender with 1/8 cup or more of water. Add water until it became a mayo consistency. Then add a few tablespoons of your favorite bbq sauce and ketchup until it is a deep pink. Blend again. My husband who hates mayo and has to sit on the other side of the table when the fry sauce is brought out ATE this! I was shocked! I was even surprised at how much I liked it. It was perfect.

I then gave my kids a little prize at the end to make it even more special. Enjoy and have fun with your family! You can still do it in a healthy way!

Monday, December 13, 2010

My Fit Foods Deal!!!

Hooray for fit foods! Honestly I don't know a soul that works there but I am excited that they have a half off voucher! I will definitely use mine! I found it on face book. It expires tomorrow and I think they only have store fronts in Houston. Foods are clean with the right balance or protein and carbs. They are fresh packaged foods so everything is measured and freshly made.

Sunday, December 12, 2010

Baba Ganoush- Egg Plant Hummus

My husband loves exotic food. When we go out to eat he never orders the same dish, while I on the other hand will only eat it if I like it and I don't dare take the chance of ordering something I don't like. 11 years ago when we got married he introduced me to Indian food. Bless his soul. As a country girl from a small town I thought Indian food was Indian Fry Bread (don't laugh we all have our ignorance :) since then I have grown to LOVE Indian food, with its flavors and delights.

What does this have to do with Baba Ganosh...nothing really except my husband is now exploring other foods and I get to take advantage of his discoveries. We had Baba Ganosh the other night. It is an Arab dish that I would say is comparable to hummus in texture and gives you a power punch of antioxidants (that is just a buzz word for either vitamin A, C, E in this case vitamin C). Baba Ganosh is one of the few dishes that I like so far that is made of egg plant and rates an A- in calorie count for nutrition. It is also very high in manganese, phosphorus, potassium, and dietary fiber. The only negative that I could see besides the near absence of protein is that it is a dip, which means crackers, breads, chips and even pita chips are used to eat it. In searching for recipes, however, I discovered a post from where she had the same dilemma and discovered that she could use veggies (which are complex carbohydrates) to dip instead of the refined carbs such as breads. She has a nice lower fat recipe with a photo on her website. And since many chefs make their Baba float in oil this is a good alternative along with this recipe from calorie count .

Thursday, December 2, 2010

Some of My favorite Links

Just thought I would share some of my favorite links. I will put them on the side bar here soon. (K this one isn't a food sight but it is a place where you can go to review movies before you see them.

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