Wednesday, November 26, 2014

5 Tips for a Balanced Approach to Clean Eating

Eating clean is a process and a rewarding journey that is also laden with mistakes, setbacks and obstacles. Too many of us, unfortunately, are so hard on ourselves during our journey that we never make it to our destination. So in other words we get so tied up in what is "right" and "wrong" or "good" and "bad" in eating well that we become paralyzed and miss out on our goal which is to enhance the quality and quantity of years added to our lives.

Wednesday, November 19, 2014

Lean Habits Guidelines

Daily Habits

Habit 1- Drink water 1-2 Liters daily

Habit 2 - Get sleep In bed by 10, 7-9 hours of rest
Habit 3 - Eat often Eat every 2-3 hours, but eat light
Habit 4 - Pack a cooler each day 10 min the night before or morning of
Habit 5 - Activities 20 min Strength training/20 min cardio/20 min meditation* (pick at least one every day)

Weekly Habits

Habit 6 - Meal Plan/Grocery shop 1 hour a week planning, 1 hour shopping

Habit 7 - Prepare meals in advance Meal prep every 5-6 days

For 2 weeks (Try the Challenge feel the difference)

Swear off refined whites completely. No white sugar, flour or rice (browns in moderation)

*exceed recommended amount if you are already doing the minimum level. Meditation can include: reading, prayer, yoga, or other relaxation techniques which lower the heart rate.

Happy Healthy Eating!

- Susan

Please take advantage of my free meal plans and save yourself time and money.

Wednesday, November 12, 2014

Lemon Chicken Stir Fry

Lemon Chicken Stir Fry
1 lemon
1/2 cup reduced-sodium chicken broth
3 tablespoons reduced-sodium soy sauce
2 teaspoons cornstarch
1 tablespoon canola oil
1 pound boneless skinless chicken breasts trimmed and cut into 1-inch pieces
10 ounces mushrooms, halved or quartered
1 cup diagonally sliced carrots , (1/4 inch thick)
2 cups snow peas , (6 ounces), stems and strings removed
1 bunch scallions, cut into 1-inch pieces, white and green parts divided
1 tablespoon chopped garlic. 

Directions: Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, soy sauce and cornstarch in a small bowl. 

Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs. 

Add mushrooms and carrots to the pan and cook until the carrots are just tender, about 5 minutes. Add snow peas, scallion whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. 

Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes. 

4 servings 11/2 cup each 
Per serving without quinoa: Total calories per serving 225 calories 
adapted from

Wednesday, November 5, 2014

Healthy Fry Sauce Mix

Fry sauce is also known by other names such as "mix" and "burger sauce".  It's mostly served in Utah and Idaho restaurants. If you have never had this then don't start. 

The normal version is a mix of mayo and ketchup, then you dip your fries in it. If the french 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.
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