Four Ingredient Energy Bites

These are so easy and so good! They will satisfy your sweet tooth and are all natural. I actually hid them from my family so that they wouldn't eat them all. Shhhh!!!!

1 cup oats
1/4 cup natural peanut butter
3 TBS honey
2 TBS dark chocolate chips

Mix all ingredients together. Put in the refrigerator for at least one hour. Roll into bite size balls. Keep refrigerated. Enjoy!

Stuffed Peppers with Brown Rice and Turkey

I had never made these before and although they were slightly time consuming, they were so worth it! The recipe actually makes enough to stuff five peppers, but I really didn't mind having leftover "stuffing" to eat on the side for another meal...

1 cup long-grain brown rice
4 large bell peppers (I prefer the red), bottoms trimmed, caps cut off and seeds removed
1 large onion, diced
2 cloves garlic, minced
2 TBS coconut oil
1 lb ground turkey
2 medium sized fresh tomatoes, diced (I used 4 Roma tomatoes)
2-3 tsp dried basi
1/2 tsp dried oregano
1/4 cup freshly grated Parmesan cheese
pepper to taste

Cook brown rice according to package directions. Preheat oven to 375 degrees. Cut the top of each bell pepper and remove the seeds and whites. Trim bottom of bell peppers so they have a little flat surface to stand up on. Place cleaned out peppers in a baking dish lined with parchment paper. Heat coconut oil in a large skillet. Add onion and garlic, and sauté for 5 minutes. Add the ground turkey to the same skillet and brown. Add the tomatoes, spices and pepper. Mix well and cook for an additional 4-5 minutes to blend. Add the cooked rice to the turkey mixture and blend together. Stuff the mixture into the cleaned out peppers so that it's packed tightly into the pepper shell. Bake the peppers for 30 minutes. Enjoy!

Balsamic Vinegar

I absolutely LOVE balsamic vinegar! It is made from grapes and aged in wood barrels, and it has a great flavor. You don't need much to get a flavor boost...a little goes a long way!

I use it on all kinds of things....as a dressing for salads with a little olive oil; tossed with grape tomatoes, cucumbers and avocado for a quick lunch; even on a burger for a little kick. It can really help to change things up if you are feeling like something lacks flavor.

There are a lot of health reasons to include balsamic vinegar in your diet. First, it is very low in calories. You don't need much for a flavor boost and it is lower in calories than oil, etc. Second, it reduces hardening of the arteries and as a result, it is believed that it normalizes blood pressure. Third, it keeps your cholesterol levels in check. Fourth, it keeps your blood glucose levels steady...it is low on the glycemic index. This means that it is better for you than refined sugars. Plain and simple, balsamic vinegar is a "clean" food!

All of this is great, but overall I use it simply because I love the flavor that it adds to my food. It is probably my favorite of all vinegars...a perfect 10 of all vinegars!

Cranberry Salad

This is a tradition every year at the holidays at our house. It is sweet and tart at the same time....and the bonus is that even my picky hubby will eat it!

1 cup pineapple
12 ounce bag of cranberries, chopped
2 apples, diced
3/4 cup stevia (the original recipe called for sugar, but I substitute stevia...you could use another natural sweetener)
2 bananas, sliced

Mix the pineapple, cranberries, apples, and stevia. Right before serving, add in the banana. enjoy!

Cranberry Salsa

I was looking for a fun holiday recipe...something that would make a nice snack or appetizer. This is perfect...sweet, tart, and with a little kick. I didn't add all of the green onions or cilantro, but you can adjust it according to your taste. I would also suggest putting the green onions and cilantro on the bottom of the food processor bowl. I didn't and I had to process mine longer than I would have liked to get the green onion and cilantro processed as well as the cranberries. No matter...it still tasted great!

1 12 ounce bag cranberries
1 bunch cilantro, chopped
1 bunch green onions, cut into 3 inch lengths
1 jalapeño pepper, seeded and minced
2 limes, juiced
3/4 cup stevia (you could try using another natural sweetener too)
1 pinch salt

Combine cranberries, cilantro, green onions, jalapeño pepper, lime juice, stevia, and salt in the bowl of the food processor fitted with a medium blade. Chop to medium consistency. Refrigerate if not using immediately. Serve at room temperature.

Holiday Tips and Tricks

Staying on tack during the holidays can be TOUGH! There is so much temptation....party food and appetizers, delectable desserts, etc. It is a time of year for a lot of traditions, and in my family that includes a lot of foods that we don't normally have the rest of the year. A lot of our socializing centers around food...ever notice that? For me, that means that I have to focus on using a few "tricks" to keep myself on track.

1. Get your water in. No matter what, make sure that you are drinking all of your water. This will help to keep you full when that food is tempting you. I have my own special water cup that I keep with me at all times. It's a good habit to be in all year, not just the holidays!

2. Stay active. Get your workout in. Try to do it first thing in the morning so that the day doesn't get away from you. Our days tend to get busy during the holidays and the last thing that you should be skipping is taking care of yourself. You will get those endorphins going first thing in the morning and rev up your metabolism for the day...all good things! (I also find ways to get "extra" in like parking farther away in the parking lot while I am Christmas shopping so that I have to walk a little farther!)
Make it a family activity!

3. Watch your portion size. So often during the holidays we let our portion sizes get out of whack! Really focus...do you need that extra helping? Will a taste of that pie suffice? How much do you REALLY need?

4. Lighten up your food! So many of the dishes we serve during the holidays are so high in calories. Try using healthy substitutes. For example, use stevia or honey instead of processed white sugar. Try steaming vegetables and tossing them with a little coconut oil to make them a little healthier. Use low fat yogurt instead of sour cream in your mashed potatoes. Cut back on the oil and butter where you can. The most important thing is to be conscious of what you are using in your recipes.

5. Make sure you have healthy options. I always make sure that I have a baked sweet potato on the side for myself and that there is a dish of steamed vegetables. If there are healthy alternatives available, it is a lot easier to make better choices.

6. Don't skip breakfast! It is not going to save you any calories. In fact, it will probably make you overindulge later. Keep your metabolism revved up all day long by not skipping any meals...and have some small snacks too to keep yourself on track!

7. Eat slowly. We tend to gorge ourselves at holiday meals. Take your time and savor each bite. Give your body a chance to tell you it's full. I like to force myself to wait five minutes before taking a second serving. Usually I find that I really am not hungry for more. Leftovers are always better the next day so there is no reason to try to pack it all in at once!

8. Go easy on alcoholic drinks. These can pack on the pounds pretty quickly. Be aware and don't overindulge.

Mexican Quinoa

This is one of my new favorite dishes.  It has a nice little kick from the jalapeño and a great tang from the lime juice...a GREAT combination!

1 TBS olive oil
2 cloves garlic, minced
1 jalapeño, minced
1 cup quinoa
1 cup vegetable broth
1 15 ounce can black beans, drained and rinsed
1 (14.5) can fire roasted diced tomatoes (I didn't have these so I added chopped red pepper and a little water)
1 cup corn kernels
1 tsp chili powder
1/2 tsp cumin
Kosher salt and freshly ground black pepper to taste
1 avocado, halved and diced
juice of 1 lime
2 TBS chopped fresh cilantro leaves

Heat oil in skillet over medium high heat. Add garlic and jalapeño. Cook, stirring frequently, until fragrant, about 1 minute.
Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin. Season with salt and pepper. Bring to a boil. Cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice and cilantro.
Enjoy!

*This lends itself well to "doctoring." For instance, I substituted chopped red pepper and a little water for the tomatoes since I didn't have any. I also used only half of an avocado since that was all I had on hand. Despite both of these things, it was still GREAT!

Coconut Oil

This is one thing that has totally won my kids over....and me too! I was leery at first. I mean, did I really want all of my food tasting like coconut? I like coconut, but wouldn't that be overkill? Add to that the cost and I was hesitant to make this a staple in my diet. All I had to do was try it once and I was sold!

Rest easy...your food will not taste like coconut. That was one of my biggest fears. I actually think it has a slightly buttery taste, but that is just my opinion. It is light and does not taste greasy to  me. I use it to toss with vegetables instead of butter. I also sauté vegetables and other things in it (I use coconut oil to cook my coconut shrimp from my coconut shrimp recipe). There are a LOT of other uses for coconut oil too, not just for cooking.

The health benefits of coconut oil include hair care, skin care, stress relief, cholesterol level maintenance, weight loss, boosted immune system, proper digestion and regulated metabolism. Who doesn't want all of those health benefits? I actually don't go through a jar very quickly so it lasts a long time.

Try it...you'll like it!

Coconut Shrimp

Coconut Shrimp with sautéed brussels sprouts

I have always loved the coconut shrimp that you can order in restaurants, but I knew that I needed to find a clean eating version. This recipe fits the bill! As an added bonus it is so fast, easy and delicious, you will find it hard to believe that it can be healthy! But...it is!

1 cup vanilla almond milk
1 cup unsweetened coconut flakes
1 TBS canola oil (I used coconut oil...you could probably substitute olive oil as well)
8 large shrimp, peeled and deveined
2 tsp agave nectar

In two shallow bowls, set up a dipping station with the almond milk in one dish and the coconut flakes in the other. Prepare a skillet over medium heat with the oil. Submerge the shrimp in the almond milk. Take shrimp, one at a time, out of the almond milk and roll in the coconut flakes to cover. Place the shrimp in the skillet and cook for 2-3 minutes. Flip the shrimp and continue cooking until the shrimp is cooked through and the coconut flakes are golden brown. Drizzle with agave nectar and serve.
This makes 2 servings.

This was my first time making this and I learned a few things....I used frozen shrimp and didn't thaw it first. I think the coconut topping would have stuck to the shrimp better for me if I would have thawed it first. I also don't think my skillet was heated enough when I first put the shrimp in. My meal was still delicious though and I just scooped up any topping that fell off and ate it with the shrimp!

Easy Avocado Tuna Salad

I love avocados, especially when mixed with other things. This recipe has just the right amount of crunch and flavor. Bonus...this is probably one of the easiest lunches you will ever throw together!

1/4-1/2 an avocado, chopped

1 can tuna, drained

2 TBS red onion, chopped

1 TBS olive oil

all-natural sea salt and pepper to taste

1/2 a red pepper, seeded

Mix the first three ingredients together. You may adjust the avocado and onion according to your taste. Drizzle olive oil over mixture and toss together. Season with salt and pepper. Fill half of a red pepper with mixture. Enjoy!

Garlic Chicken Stir-Fry

Major YUM!!! I love this recipe...and so did my daughters! I served it over brown rice, but you could just eat it plain too.

 

1TBS olive oil

1 cup broccoli florets

1 yellow onion, quartered

1 cup carrot matchsticks

1 cup snow peas (I substituted green beans because my daughters are not fond of snow peas)

1 cup white mushrooms

2 TBS minced garlic

4 TBS water, divided

2 boneless, skinless chicken breasts, cut in 1 " cubes

1 tsp all-natural sea salt

Heat olive oil in large skillet over medium heat. Sauté broccoli, onion, carrots, snow peas, and mushrooms with the garlic and 2 TBS water. Cover skillet and cook vegetables for three minutes. Uncover and continue cooking and tossing vegetables for 3 minutes. Add chicken and remaining water to skillet. Stir-fry mixture until the chicken is completely cooked through with the juices running clear, about six minutes. Sprinkle with salt, remove from heat, and enjoy!

*NOTE: I substituted green beans for the snow peas and sautéed them for 1-2 minutes first before I added the rest of the vegetables. I also doubled the recipe and added extra vegetables because I have a family of six. :) 

Greek Yogurt

Greek yogurt is great on its own, but it is also a great substitute for sour cream in recipes. Thought you had to go without the creamy sauces? Try using greek yogurt instead of cream or sour cream. You can also use it instead of sour cream on tacos, on top of chili, in mashed potatoes....in just about anything! Higher in protein than regular yogurt, Greek yogurt packs a bigger nutritional punch. It has less sugar and less sodium than traditional yogurt. In addition to protein, Greek yogurt also provides important nutrients, such as calcium, magnesium, phosphorus, and potassium which help healthy bone growth. 

And let's face it...throw in a little fresh fruit and it is just plain good! 

Pork Loin with Baked Apples

This is my definition of comfort food...and my entire family loved it! (As an added bonus, your house will smell great while it cooks!)

1/4 cup unsweetened applesauce
2 TBS filtered water
3 Gala apples, cored, peeled and cut into slices
1 tsp cinnamon
1 pound pork tenderloin
1 tsp all-natural sea salt
1 TBS agave nectar

Preheat oven to 400 degrees and lightly coat a 9" x 13" pan with olive oil. Mix applesauce, water, and apples in a mixing bowl with cinnamon. Layer the apples evenly in the pan and cook for 20 minutes or until slightly softened. Place pork tenderloin in the middle of pan and surround with apples. Sprinkle the tenderloin with sea salt and drizzle the agave nectar over the pork and apples. Return the pan to the oven for another 30 minutes.

*If your pork loin is to thick, it will take longer to cook. I cut mine in half so that it would cook more quickly.

Creamy Lemon Chicken

This is a dish that definitely comes with a little zing! LOTS of flavor! I would suggest going easy on the salt since the lemon juice already adds lots of flavor to the dish. It is fast and easy!

I was in a hurry when I made this and it was a great choice for a meal that I could put together quickly. I would suggest normally serving this with brown rice or whole wheat pasta to toss with the chicken and sauce.

2 boneless, skinless chicken breasts
1/2 TBS olive oil
1/2 cup freshly squeezed lemon juice
1/4 plain Greek-style yogurt
2 tsp all-natural sea salt (I would suggest using half this amount)
1 tsp freshly ground black pepper
1 TBS chopped basil leaves

Cut chicken into 1 inch pieces. Heat a skillet with olive oil over medium heat. Pour lemon juice into skillet. Once lemon juice begins to simmer, add yogurt and stir until the mixture becomes a sauce. Add chicken and simmer in sauce until chicken is cooked through and juices run clear. Remove from heat. Divide into two servings. Cover chicken with lemon cream sauce, season with salt and pepper, and garnish with chopped basil.

Quinoa

Quinoa is one of my favorite healthy things to eat. It is quick and easy, and can be eaten hot or cold. Add to that all of the nutrients in it and you have a super healthy food!

I like to buy organic quinoa because I want to make sure that my food is not processed. You can buy quinoa in red or traditional. I don't really find any difference in flavor so I just buy whatever is available at the time.

Quinoa is a protein rich food. It has almost twice as much fiber as other grains. Fiber is so important for so many reasons. In terms of weight loss, a high fiber diet keeps you full. It also reduces high blood pressure and diabetes and relieves constipation. A high fiber diet will keep you more regular. It also contains iron which helps keep your blood healthy.

One of the best benefits of quinoa in my opinion is how high it is in magnesium. Just 1/4 cup contains almost half the daily recommended value of magnesium! Magnesium is important for many things, but it is especially good for relieving headaches since it allows the blood vessels of the body to relax. I get a lot of headaches so I tend to look to my diet for solutions and quinoa is one of my solutions!

So...if you are looking for a new superfood, try quinoa. I think you will like it!

Cold Quinoa Salad

This was fast and easy to prepare...and tastes delicious! It is great for using up leftover chicken and even though it is considered a side dish, I love using this as a quick and easy lunch.

1 cup dry organic quinoa
2 cups filtered water
1 English cucumber, chopped
1 grilled boneless, skinless chicken breast, cooled and chopped
1 1/2 TBS red wine vinegar
1 1/2 TBS balsamic vinegar
1 tsp garlic powder
1 tsp onion powder

Rinse the quinoa thoroughly, and combine with the water in a medium saucepan over medium heat. Bring to boil. Reduce heat to low, add the garlic and onion powder, and simmer for 15 minutes.
Remove the quinoa from the heat, transfer to a separate dish, and fluff with a fork. Allow to cool. Add the chopped cucumbers and chicken to the quinoa and toss to combine. Drizzle with the vinegars and toss to coat completely. Cover and refrigerate the salad for 1 hour or more to allow the flavors to marry.

Hint: It is a GREAT time to get in some squats, etc. while the quinoa is cooking!

Natural Sweeteners

Everyone likes something sweet every once in a while but when you are trying to eat clean, what can you have? Well....there are a lot of different options out there. There are several that are low in calories, low in fructose and taste sweet. The important thing to remember is to stay away from processed sweeteners. Refined sugar is not good for you. It can be hard to quit it, but it is worth it.

One of my favorite natural sweeteners is Agave nectar. I even use it as a syrup! I add it to some of my shakes and have used it in place of sugar in recipes. There are other nectars as well that are good options. Another good option is Stevia. You can buy this in packets or in a bag. Studies have even shown it to lower blood pressure and blood sugar levels. Both of these are sold in most grocery stores near the sugar and syrups.

Other sweeteners that health conscious people often use include coconut sugar, molasses, honey and maple syrup. These are better options than refined sugar, but should still be used sparingly since the quality is still very similar to sugar. That's not to say they are bad....I still use all of these in limited quantities...but the key is to use these sparingly.

Pay attention to what you are putting in your body!

What is Shakeology?

Shakeology is my healthiest meal of the day. It is fast, easy and nutrient rich. It is full of good things like probiotics to help my body function at its optimum. I choose to drink it for breakfast most mornings, but I have been known to grab it for a quick lunch sometimes instead. This is my "go to" food and I swear by it.

When I drink Shakeology, I notice that I have more energy and I feel better. It helps me to maintain my weight loss because it helps curb my craving for sweets. My husband is a picky eater and I have him drinking it every morning. He even makes the shakes on his own. He doesn't like to go without it. In fact, he asks for it!

One of the things I love about Shakeology is the variety of recipes that are available for you to use with it. It is easy to change things up so that you don't get sick of it. I have been drinking it daily for more than six months and I miss it when I don't have it. I keep lots of frozen fruit on hand and PB2 in the cupboard to mix in my shakes. I mix it with almond milk, coconut milk, juice or water, depending on the recipe I am using.

Plain and simple, Shakeology is healthy and convenient!

Spicy Beef Stir Fry

This was so fast to make and so good! Even my girls loved it! It was easy enough to satisfy my picky husband too...I just bought an extra flank steak and grilled it for him. ;)
Beware...I love veggies so I always add extra veggies. The recipe didn't call for carrots, but I wanted them in there so I just cut carrots into a little thicker "matchsticks" and threw them in. I like my plate to be as colorful as possible!

1 TBS olive oil
1 cup broccoli florets
1 yellow onion, quartered (I cut mine into chunks)
1 cup snow peas
1 cup white mushrooms
2 TBS minced garlic
4 TBS filtered water
1 pound flank steak, sliced
2 tsp red pepper flakes (adjust this according to how spicy you want it)
1 tsp all-natural sea salt

Warm a large skillet with 1 TBS olive oil over medium heat. Saute broccoli, onion, show peas, mushrooms and garlic (I threw in carrots) with 2 TBS water. Cover and cook for 3 minutes. Uncover and continue cooking and tossing for 3 minutes. Add sliced steak and red pepper flakes to the skillet, adding remaining water as needed. Cook steak and vegetables until steak is cooked through. Sprinkle with 1 tsp of salt, remove from heat....and enjoy!
*I serve mine with brown rice.

Zoodles with Pasta Sauce

This isn't really an "official" recipe. It is just a clean eating option that I have found that works for me when my family wants pasta for dinner. I usually serve mine with turkey meatballs (although sometimes I just have some chicken on the side) and most of the time I sauté fresh mushrooms to throw in too...and actually, I have won a few of my girls over!
The amounts are rough estimates....make as much of everything as you want. It's fast, easy and delicious!

Zoodles;
2-3 zuchinni, shredded with julienne peeler
1 clove garlic
1 TBS olive oil

Use a julienne peeler to shred the zucchini. You can also use a yellow squash...I just prefer zucchini! Thinly slice the garlic and sauté in olive oil until tender. Add the zucchini. It will cook quickly...only 2-3 minutes.

Sauce:
5-6 Roma tomatoes, chopped
1 TBS olive oil
1 clove crushed garlic
1 tsp basil
1 tsp oregano

Mix all together and simmer until cooked through. Adjust as you wish and make this your own!

Turkey Meatballs:
1 pound ground turkey
Italian seasoning (I usually just mix some basil and oregano together)
1 egg white (sometimes I skip the egg white!)
a little finely chopped onion (I sometimes skip this too!)

Mix together and make rounded balls out of the meatballs. I cook them on a stone in the microwave for 7-10 minutes, depending on the size of the meatballs.

Thai Coconut Chicken

I love trying new things, but my family isn't always on board. I am always looking for recipes that are easy for me to toss together for myself while my family eats the food that they like...and this fit the bill. This dish is full of flavor and missing the fat and MSG. I am not always fond of curry, but I loved this!

2 boneless, skinless chicken breasts
1 tsp all-natural sea salt
1 TBS minced garlic
1/2 yellow onion, chopped
2 TBS curry powder
1 cup diced tomatoes (I used 1 large Roma tomato)
2 cups coconut milk
1 TBS agave nectar
2 TBS chopped scallions

Cut chicken into small pieces and season with salt. In a large skillet over medium heat sauté the garlic and onion with a little olive oil for 2-3 minutes. Add the chicken and curry powder to skillet and sauté for 5-7 minutes. Add tomatoes, coconut milk, and agave nectar to the skillet and continue to simmer for 5 minutes or until sauce thickens. Remove from stove and garnish with scallions.

*I paired it with roasted vegetables. I chunk my veggies, toss them with a little olive oil or coconut oil, sprinkle with 1 tsp all-natural sea salt, and roast at 400 degrees for 40 minutes.

ENJOY!!!

Great Guacamole (and Tortilla Chips!)

This is a GREAT recipe of a clean eating guacamole. My daughters love this and ask me to make it for their friends. I call that a win!

3 avocados, mashed to desired consistency (I use a food processor)
1/2 red onion, chopped
2 Roma tomatoes, chopped
2 TBS chopped cilantro
1 garlic clove, crushed
1/4 cup freshly squeezed lime juice
1 teaspoon all-natural sea salt
1 teaspoon freshly ground black pepper

Combine all ingredients in a small mixing bowl and blend thoroughly. Add salt and pepper to taste. Serve immediately.
*This does not keep for long so use it up quickly! (I even use it on sandwiches!)

Tortilla Chips

8 whole wheat tortillas
2 TBS olive oil
1 TBS each salt, pepper and/or seasoning of choice

Preheat oven to 350 degrees and prepare a baking sheet with foil and olive oil. Cut each tortilla into 8 pizza shaped slices. Arrange tortillas evenly on the baking sheet. Lightly drizzle the chips with olive oil and sprinkle with desired season or just salt and pepper. Bake for 8-10 minutes or until crispy.

Clean Eating Chili

There is nothing better on a chilly day than a bowl full of chili....and this is a recipe my family loves! It is easy to throw together and tastes great!

1 pound ground turkey
1/2 green pepper, chopped
1/2 red pepper, chopped
1 cup frozen corn
1 small onion, chopped
1 can kidney beans, drained and rinsed
1 can black beans, drained and rinsed
1/2 TBS chili powder
2 large cans diced tomatoes* (I sometimes use fresh roma tomatoes, chopped)
1 large can crushed tomatoes

Put the turkey in the bottom of a crockpot (raw) and break up into smaller chunks. Add your chopped vegetables and beans. Add chili powder. Pour tomatoes over top. Cook on low for six hours.

Make this to suit your own tastes. For example, I like peppers so I chop a little extra pepper to throw in.
This makes quite a bit so I often freeze some of it so that I have quick meals later.

Clean Eating in Action

In order to keep your metabolism burning, you should be eating six small meals a day. For me, this means my normal three meals plus a morning and afternoon snack. A typical day of meals for me looks something like this:

Breakfast - Shakeology….I always use one of the recipes in order to get the added benefit of fiber or protein. I find the recipes more filling.  

Before I did Shakeology, I would usually do a slice of whole wheat or Ezekial bread toast with an egg white on top OR a whole wheat wrap with 1 TBS natural peanut butter and ½ a banana sliced on it. Oatmeal has always been another option for me.

Snack – Midmorning I usually have a piece of fruit (apple, banana, 20 grapes, etc.) or a natural granola bar.

Lunch – Tuna on top of a salad OR a hardboiled egg with either carrot sticks and hummus or fruit OR  a whole wheat wrap with turkey and avocado. 

Snack – In the afternoon, I typically will have an apple with 2 TBS natural peanut butter or almond butter OR ¼ c almonds and dried cranberries mixed.

Dinner – This is usually a lean meat for me (chicken, pork or fish) along with one or two sides of veggies. I try to make my plate as colorful as possible. Since my family can be picky at times, I often make my meal beside theirs. For example, if they want chicken with a sauce or gravy, I make my chicken without and eat it with them. They don’t like sweet potatoes but I do and I know they pack a bigger nutritional punch than regular potatoes so even though I fix my family their potatoes, I eat sweet potatoes. One of my family's favorites is when I grill chicken and serve it over romaine lettuce with a homemade caesar dressing for a quick caesar salad. 

As a general rule, I try to never eat after 7:00.

SIMPLE. Keep your food simple. When you are eating clean, you don’t need to add a ton of ingredients to your dishes. Lean proteins and simple, whole foods….that is what it is all about!

What is Clean Eating?

The latest buzzword is clean eating, but do you know what that is? The term may be fairly new, but the concept isn't. Clean eating means focusing on whole, healthy, unprocessed foods. If it comes from a plant, eat it. If it comes from a box, don't. I get asked a lot what this means. Following are some tips that I give people.

• Choose whole, natural foods and eliminate or limit processed foods. I always advise people to shop the perimeter of the grocery store. I know it isn't always easy, especially with kids or picky eaters in your family, but if you work at it you can find things they will enjoy eating.
• Choose unrefined over refined foods. This may not always be possible, but try to stick to whole grains and natural products. Beans are great for you. Stick to clean sugars...I use agave nectar, honey or maple syrup when I can. 
• Include some protein, carbohydrate and fat (healthy fat) at every meal. I find that by eating clean, I am a lot more conscious about what I am putting into my body. Taste is not the sole factor driving my nutrition decisions. I worry about whether I have eaten enough protein in a day or if I have had a good balance of foods in any given day.
• Watch out for fat, salt and sugar. I never used to concern myself with these things. Now I do. Now I pay attention because I know that my body will not function as well if I am not paying attention. 
• Eat your three balanced meals throughout the day, but include a morning and afternoon snack to keep your metabolism going. I always try to avoid eating after 7 p.m. as well since I won't be burning it off throughout the evening.
• Don't drink your calories. I gave up pop several years ago and I always try to avoid drinking anything sugary or with artificial sweeteners. My three drinks of choice on a daily basis are water, iced tea and herbal tea...although I do use almond milk or coconut milk as well!
• Get moving! Physical activity is a must and keeps you healthy on so many different levels. No underestimate the power of a walk, workout, or any other activity. I myself am not the most coordinated person, but I have found that I feel better if I am staying active.

Eating clean is a smart lifestyle choice...and it must be a lifestyle choice if you are going to be successful with it. Love yourself enough to care about what you are putting in your body!

Sautéed Brussels Sprouts with Parmesan and Pine Nuts

Do you want a quick and easy side for dinner? Believe it or not, my kids love Brussels sprouts and they especially love this recipe! The best part about this is that Brussel sprouts are a powerhouse of nutrition. This dish is full of flavor, but low in calories. Enjoy!

1 1/2 TBS olive oil
1 1/2 pounds thinly sliced Brussels sprouts, trimmed and halved
1 tsp sea salt
1/2 tsp black pepper
1/4 cup red wine vinegar
1/4 cup Parmesan cheese shavings (I used shredded)
2 TBS pine nuts, toasted (if you are short on time, you can skip the toasting...the flavor will just be a bit different)

Heat oil in a large nonstick skillet over medium heat. Add Brussels sprouts, salt and pepper. Cook until sprouts are tender and golden (about six minutes), stirring occasionally. Remove pan from heat. Add vinegar. Toss well. Transfer the sprouts to a serving bowl. Top with Parmesan and pine nuts.

Let Me Introduce Myself...

I am a working mother of four beautiful girls, ranging in age from 18 to 14. Yes…I had them close together! Essentially I felt like I spent five years pregnant and after that devoted all of my time to being the best mom I knew how to be…and I loved EVERY moment of it! However when my oldest daughter was about to graduate, I suddenly felt like I had no identity of my own. I was depressed about how I looked in my clothes and how out of shape I was. The gym wasn’t in our budget and simple dieting wasn’t working anymore. My girls play travel softball and with all of the years of travel, I had really struggled with my weight and fitness. I had always put myself last. I knew that I needed to make a lifestyle change that wasn’t just a temporary fix.

I started walking with a friend in the summer of 2013. When the school year started, I began doing T25 with a group of my colleagues after school (I am a high school teacher). Eventually participation in that group began to fizzle so I started to look for another way to keep myself on track and accountable. A friend contacted me through Facebook about doing an online fitness challenge. I began with monthly free online fitness challenges and eventually did a 4 day clean eating challenge. I was hooked! The pounds gradually fell off and I started to feel stronger and better about myself. By February of 2014 I had lost 42 pounds!   

My clothes were loose (in fact, I had to go down four sizes!) and I had so much more energy. One of the biggest thrills for me was that I no longer needed to wear my orthotics….I could wear all of my cute shoes again! (I know…I am such a girl!)

I found that I loved clean eating and I loved the Shakeology I had been drinking when I did the clean eating challenge. After a lot of debate, I decided to become a coach. I wanted to do this for myself, to stay on track and accountable, but I also wanted to do this for my family, friends and others. I started with the 21 Day Fix and then moved on to P90X and PiYO. I found that each program allowed me to work on something new. It has been fun to change things up!

Even though I have reached my weight loss goal, I still work out 5-6 times a week and I now run my own free online fitness challenges on Facebook. I follow the 80/20 rule for eating clean and I drink my Shakeology every morning. I feel better than I ever have in my life.

If you are interested in learning more about how you can start your journey to getting fit, please contact me at gehrkepluv2bfit@gmail.com or visit my site for additional information.  www.beachbodycoach.com/paulagehrkefit

I would love to coach you to your weight loss goals and help you transform your life! You just have to say YES!

Peanut Butter Yogurt Dip

I don't know about you, but I LOVE peanut butter. One of my favorite snacks is natural peanut butter on apple slices. Another coach suggested this quick recipe and I thought that I would change things up and try it...and I am glad I did! 

1 small container vanilla Greek yogurt

1 TBS PB2

1 tsp agave nectar (honestly...I just drizzled a little in the container!)

Mix it all together and enjoy with whatever you decide to dip in it!

Fast....easy....and my kids love it!

Family: On Board or Not?

IS YOUR FAMILY ON BOARD?

This is a picture of my shopping cart when I grocery shop with my husband. Can you guess which items I placed in the cart and which items he placed in there? It is a constant struggle trying to get my picky eater to change his ways and eat healthy.

Do you force your family to eat healthy? It is much easier for you if they follow your lead. However, I don't do that. I feel that it is easier if I make healthy options available and let them make their own decisions. They won't truly live it if they don't make the choice to embrace it themselves. I am modeling it and am available as a resource. Hard as it is to buy them the food they want sometimes, I do it because I will not force my views on them.

Of course, this means more work for me. I offer options at dinner so that everyone can choose. For instance, when I make spaghetti I always have both whole wheat noodles and zucchini noodles available. This really involves just one more dish so it is not that much work. I also offer lots of options when I do things like chicken fajitas....lots of veggies, etc. Eating clean is eating simple for the most part so inconvenience can never be an excuse. If you want it, you can do it. 

I am winning them over....slowly but surely. There is no better music to my ears than when my daughters ask me to cook veggies for dinner or better yet, when they complain that one of the other ones ate the last of something healthy. A clean eating lifestyle is for the long haul and there will be bumps in the road. Getting your family on board may be one of those bumps in the road, but stay on course. It is worth the trip!

Clean Eating German Cabbage Soup

My two oldest girls love cabbage...and I mean they REALLY love cabbage. I am always on a quest to find new ways to fix it, healthy ways, rather than just steaming it. With the fall weather in Michigan closing in on us, I began a search for a quick soup recipe the other day...one that I hoped would be easy, fast and filling. I found this clean eating recipe and thought it fit the bill. My daughters thought so too! The picture doesn't look nearly as good as it tastes...and it tastes better the next day. Enjoy!

INGREDIENTS:

1 head of Napa or regular green cabbage (either one works)

1 pound lean ground turkey, bison or beef

4 tablespoons caraway seed (+ 2 more for the meat balls)

8 cups vegetable or chicken broth (I usually use chicken broth)

4 egg whites or 2 whole eggs (I usually use whole eggs)

1 red onion – chopped

4 cups distilled water (plus extra if needed)

2 medium russet potatoes – chopped small. (optional)

Salt and pepper to taste

Directions:

1. In a large pot, set your broth and water to boil.
2. Chop your cabbage and set aside.
3. In a large mixing bowl, mix your turkey meat, onion, eggs and 1/2 of your caraway seed (1/4 jar).
4. Roll small (walnut size) amounts of turkey into balls and drop into boiling water.
5. If using potatoes, add to pot.
6. Add your remaining caraway seed to the boiling water as well.
7. Top off with cabbage, and cover. Return pot to a full boil, and reduce heat just enough to keep it from boiling over.
8. When the meatballs are cooked through and the cabbage is soft, it’s done. Add salt and pepper to taste.