Holiday Diet & Fitness: Simplified

Image from Pinterest

Holiday season has crept up on us and it's a short one this year. I honestly don't even have my tree up yet. I've been in and out of town, busy playing dance mom during Nutcracker season, and the hustle and bustle of everyday life continues on. There are a lot of you out there that may have gained a little during this season (including myself-holiday carbs have added holiday bloat) and you may want to make excuses or put off shedding the weight. My answer: DON'T. It's so easy to give yourself a free pass, because you can hide it under winter layers, because you still have Christmas and New Year's parties to go to, etc. It's much easier to stay ahead of it all by maintaining or even (gasp!) upping the intensity of your workouts. I know your time is limited. You can workout anywhere and make yourself shake and burn. With Pinterest, YouTube, and all of the websites out there you can surely find one to work in15 minutes. My advice? Do it first thing in the morning before your day gets in the way and you have the chance to make excuses on why you don't have time. During lunch, work in a walk instead of staying inside (as a plus, you may get some vitamin D if the sun is out and that will help to fight off the flu, too!). 

As for me, I'm working in extra intense bursts of strength training all throughout my day, even if it is for just a minute or two. Little by little, a little means a lot. Every little bit gets you closer to your goals, so even if it's just a minute make it count and do some push ups, air squats, lunges, core work, etc. 

And remember, you control what is on your plate and how much you eat of it. Take less than you think you are going to eat. We all get big eyes at holiday parties, especially buffet style. Don't forget to eat an extra dense meal, high in fiber (like steamed veggies), to keep your appetite at bay before you step out. Chase each cocktail and/or plate of food with 8 oz. of water to keep things in moderation & balance. And you just may come out alive. :)

Avocado Egg Scramble

I know that breakfast can be one of those hard to deal with meals. You run out of breakfast ideas that don't include a starch-based carb. So, I'll keep posting breakfast recipes to keep you going!

In the morning, I like to start with a bottle or glass of water with the juice of a lemon and a teaspoon of bee pollen. It's like taking a super detox/allergy relief/vitamin. Bee pollen can also be a great chaser after a workout to help speed recovery and build muscle faster. It's a great addition to any meal plan! 

Avocado Egg Scramble

2 eggs

1/2 avocado, cubed at room temperature

2-3 sprigs of chopped green onion, to taste

juice of 1/2 lime

Freshly ground sea salt and pepper to taste

Scramble the eggs, sprinkling with salt & pepper to taste. Add the green onions just a minute or two before removing from heat to soften. 

Squeeze the juice of the lime on top of the cubed avocado. 

Remove eggs from the pan onto your dish and add the avocado mixture. 

That's it!! 

Now if I have some fresh salsa, I pour it on top and mix it in sometimes to keep things interesting. This is a satisfying breakfast that will definitely keep you until your first snack of the day, preferably within 2 hours of breakfast. Keep your metabolism going! 

Sweet Summertime Treats: Blackberries

Today I was lucky to catch the community garden at the health club where I work. I found the most beautiful, organic sweet blackberries. So I bought a package and brought them home for inspiration. And I made this:

Blackberries in a cloud of marscapone & honey

I simply took roughly a tablespoon of marscapone cheese and whipped it together with a little honey & cinnamon. Scooped the mixture into a small bowl and topped with the blackberries. It was delicious & satisfying-not a large portion, just enough to enjoy. Eat it slowly and mindfully, so many textures & flavors bursting from the small bites. Don't act like a baby and stuff your cheeks full of it. #savor

Life, liberty, and the pursuit of happiness (and good food!)

So here is the latest creation that I made on the 4th of July. I had been moving for a bit and wasn't cooking as much, transitioning between kitchens at my old and new place. I am pleased to say that I have a fabulous new kitchen, perfect inspiration for my inner (frustrated) chef. So lots more recipes and pictures to come!

On the Fourth, I had a menu of Arugula with honey & pears paired with a buttery chardonnay; for the entree I chose pan-seared sirloin topped with blue cheese & blackberry reduction paired with a fruity Cabernet Sauvignon; for dessert, I whipped up a little Marscapone drizzled with honey & a light dusting of cinnamon served over an apple tart. We ate the meal so quickly that I only got a picture of the salad. All else was demolished without permanent record. Afterwards, we languished in our food coma while watching dvd's and fireworks through the windows of my new home. It was a great way for me to celebrate life, liberty and the pursuit of happiness and it brought new meaning to Independence Day for me. Vive La 'Merica!! 

Pear & Honey Arugula Salad

2-3 cups of arugula 

1 bosc pear, sliced thin

1-2 handfuls of Asiago cheese

2 handfuls of Pecans

Honey

Rinse the arugula and dry thoroughly. Place in large, shallow bowl or platter.

Arrange sliced pears on top of the leaves. 

Sprinkle pecans and Asiago on top of the pears & leaves evenly.

Drizzle honey lightly on top, evenly making a few passes.

Optional: garnish with freshly ground pink peppercorns for color & a kick! 

My friend ate this entire dish...it was a really large dish of it, too!! 

Blue Cheese Crusted Sirloin with Blackberry Reduction

For the steaks, I placed each in a medium heat pan with a little Kerrygold butter or ghee (I like using enameled cast iron cookware like Le Creuset & Le Chef). Sear a few minutes on each side for a good mid-rare steak (my preferred temp). 

Leave steaks in pan & sprinkle blue cheese on top. Heat oven to broil and place steaks inside, still in pan. Broil for 2-3 minutes, until the cheese browns slightly. USE AN OVEN MITT TO REMOVE THE PAN-IT WILL BE BLAZING HOT!!

Let the steaks rest and the cheese to cool. 

Place blackberries & honey (or sugar) in a small pan. Reduce while constantly stirring & smashing with wooden spoon. Once bubbly and liquid (mostly), pour on top of steaks & cheese. Serve immediately. 

Dessert is a breeze and this will pair well with pretty much any in-season fruit. You can get creative and add nuts to it, too. 

Honey-sweetened Marscapone with Cinnamon

Spoon out desired amount of marscapone into a stainless steel bowl. Whisk briskly with honey. Dust lightly with cinnamon and serve on top or on side of fresh, in-season fruit. Easy-peasy, lemon-squeezy! 

I cannot wait...I have a fig tree in my backyard and I'm eagerly awaiting it's harvest. Cross your fingers for me! If they produce a lot I will be posting lots of recipes!! So many options...

Remember that the best dishes are made with the freshest, in-season, local ingredients. This makes a world of difference in your cooking. Go to farmer's markets, stop at farmer's stands, and get inspired by the gorgeous food out there waiting to be picked!

Eating well on the move.

I've been moving this week into a great new home. Meal planning is a little off-that's life, just learn how to balance! I ate sushi last night-smoked salmon. Today, I made some ground meat with cumin and chili powder for a little southwestern kick, chopped up a tomato, green onions, cilantro and the juice of 1 key lime-all things I bought from the farmer's market this past weekend. I mixed it all together once the meat had cooled and it was delicious. A heavier dinner, but I need the nutrition since I was so on the go today, and the past few days. I'll post the recipe although really its just a little bit of this and that. I'll have leftovers for tomorrow and I'll have to make a new frittata since I've eaten all of the last one-4 servings, 4 breakfasts. I have a late morning so I'll have the time. FYI, working legs (workout) when you are doing a move that requires a flight of stairs with heavy boxes is less than ideal. I do not know what possessed me. No bueno. 

You'll know you've made healthy eating your LIFESTYLE when you eat the same way on Saturday that you do on Monday.

Moderation & Balance.

Food Marketing Translations

Instead of buying products with reduced, enriched, no sugar, or non-fat ingredients buy the full fat or sugar "original" version. The chemicals that make it "reduced" will eventually deplete your body and make you hold onto weight. Go for the "raw" ingredients and learn how to moderate. It's harder, but it is so much more sustainable and healthier in the long run. 

Source: Raw for Beauty 

Sorry for the spelling error in it, but the content was too good to pass up. 

Swiss Chard & Garlic Frittata

Here it goes with meal planning. I was a little lazy today and I only made tomorrow morning's breakfast and tea. But I'll be off of work early so I can make a little more of this week's food from my post eating clean on a budget. With the Swiss Chard and free-range eggs I purchased, I made a frittata. I already had a single-serving pack of cottage cheese, the shaved & grated cheese in my fridge, as well as the garlic because they are staples that I always have. With the mint that I bought, I added it to the green tea I prepped for tomorrow. Make sure to tear the leaves after you wash them so the mint really infuses the tea. I'll be making another Summer Tomato Salad with the tomatoes and basil I bought and tomorrow's water will be infused with the cute key limes. Tomorrow for dinner (and Tuesday's lunch) I think I'll do something with the grass-fed beef in my freezer and the fennel I bought. With the goat's milk, I'm thinking I may try to make some ice cream this week. I've taken dairy milk (except for hard cheeses, the occasional cottage cheese for frittatas and sour cream from time to time) out of my diet and it has made a big difference for me (for the reduction of inflammation & sugar-which is inflammatory). I haven't experimented with raw milk, which they have at the farmer's market but eventually I will. So here's the recipe, pretty much the same frittata with a little variation. It's a great base recipe that you can get creative with. 

• 4-5 large leaves of rainbow swiss chard, sliced into thin ribbons
• 1 clove of sliced garlic
• 1/4 cup of cottage cheese
• 2 oz. of shaved parmesan, grated romano & asiago
• 3 whole eggs 
• 3 egg whites
• A pinch of sea salt & fresh ground pepper

1. Heat a medium pan on medium heat, add a small amount of Kerrygold butter
2. Saute the garlic until browned
3. Whip 3 whole eggs, 3 eggs whites, and cottage cheese together
4. Add the egg mixture to the garlic in the heated pan 
5. Turn oven on broil
6. Set the bottom of the frittata, 3-5 minutes
7. Add raw swiss chard ribbons to the pan, allow to sink into egg mixture
8. Add the cheese on top and allow for it to be absorbed by the egg mixture
9. Place entire pan into oven 
10. Broil for 2-3 minutes to set the frittata and brown the top
11. Remove with an oven mitt
12. Allow to sit for a few minutes, then cut open and enjoy!

You should be able to slice this into 4 servings, so you have breakfast for the next few days!! 

Eating Clean on a Budget

One of the biggest complaints I hear is that eating healthy is too expensive. I beg to disagree. I shop at the Farmer's Market every week for grass-fed, organic, antibiotic-free beef; free-range, grain-fed chicken & eggs; fresh, in season, organic fruits & veggies; organic cheeses & butter; organic spices without artificial food dyes or fillers; non-GMO grains, herbs, and spices; goat's milk; and a ton of other things. You really don't need more than that, as far as food prep goes. I even buy great knives from the Amish co-op! The trick, I think, is to meal plan so you are using all of your ingredients and nothing goes to waste. It's a little more European than American in approach to food. But it works fabulously for your budget & your waistline. I love roaming around getting inspiration from all of the beautiful, fresh ingredients and being outside! It's so much more natural, don't you think? Here's my latest bounty from today's trip to the market.

Lemongrass, Key Lime, mint, fennel, tomatoes, rainbow chard, chives, cilantro, green onion, basil, and goat's milk. All for less than $20. Now does that sound unreasonable to you? I'll post the meals I prep with these ingredients this week. Happy meal prepping! 

An old graphic from the USDA. Old wisdom that still rings true today. I often heard this saying from my depression era grandparents: "Use it up, wear it out. Make it do, or do without.". How many of us do this today? Food for thought! ;)

WINO

Well, I told you I love Cuvaison Chardonnay. It seems they don't carry it here in TN. Just when I thought I was going to have to visit the local catholic church for a decent bottle of wine, I found this:

Butternut Chardonnay

Butternut is a bottle offered by BNA Wine Group, a local Nashville company. I cannot say enough about it. So here is the website description: 

TASTING NOTES:

 Aromas of peach, hazelnut and spiced candied apple. Round, creamy notes of fig, butterscotch and sweet oak.

All that for $17.99. Give me a case. Summer, day 1. Sooo many more to go.

The "8" Rules

{I'll expand upon each of these in separate articles.}

Rest {hibernate}

Sleep between the hours of 10 pm and 6 pm. The hours slept before 12 are the most important. When you stay awake late, especially after 12 you will become a more efficient fat storer (increasing fat storage by 30-40%). Also, you will tend to get hungry and eat to stay awake-FOOD IS FUEL and your body  needs it stay awake (energy). The food eaten at this time will primarily work itself into fat stores. Drink water instead, if you find yourself up at late hours. This is one of the few times I will encourage you to make yourself go hungry. There is no biological reason you need to eat to stay awake, unless you are a college student or a caveman. 

*8 hours of sleep, especially before 12. 

Drink Water {hydrate} 

Keep a glass of water everywhere-in the kitchen, bedroom, bathroom, studio, office, purse. Every time you pass by take a few sips-or the whole glass-and refill it for the next time you pass. Start your day with a full glass of water before anything else and end with one before bed.

*8-10 glasses of water all throughout your day, not all at once, for proper hydration. 

The Rule of Half {moderate}

1. Look at your plate.
2. Eat half.
3. Rest, talk, drink.

*Repeat if hungry, up to 2 times

This will give your brain and stomach time to communicate-hunger receptors. You'll avoid overeating, since you are eating more slowly, and you'll never eat the whole plate. This accomplishes mindfulness, pacing, and portion control all at once-3 key factors in eating. I don't care if the last bite left on your plate is literally 1 bite, or large crumbs. Train yourself NOT to be a member of the clean plate club. 

*1/8 left on your plate.

Print this out and post on your fridge. Keep a copy on you in your purse or at your office. Retrain your brain how you should eat, sleep, and drink (or hibern8, hydr8, and moder8).  

Summer Tomato Salad

This is a super easy dish you can make ahead or in a pinch. I love keeping plenty of tomatoes and basil on hand during the summer. A winter tomato just doesn't pass muster-disappointing at best. Make sure to keep parmesan, romano, and asiago on hand also-I like to buy a block and grate it fresh myself. This way I know what it contains (no sawdust!), and it tastes infinitely better. This can serve as a salad before dinner, a side for any dish, or as a great snack. I love fresh, summer tomatoes. Their ripe flesh is so deep red in color and the smell and taste are intoxicating. Add a little basil, italian cheeses, and high quality sea salt and you have the perfect little dish! This tastes great with a little buttery chardonnay. I love Cuvaison Chardonnay. And yes, I drink wine. 1-2 moderate size glasses a day. 

• 1 large ripe tomato
• 1-2 oz shaved parmesan, grated romano & asiago (prep a lot ahead of time, that way it's always ready!)
• 1-2 fresh basil leaves
• A pinch of high quality sea salt
• Optional: Crushed red pepper for a kick

1. Cut up the tomato and arrange on plate
2. Sprinkle cheese, basil, salt, and pepper on top
3. Enjoy!

Eating with Momma

So, the older I have gotten the more it has become apparent that my mom has saved me a lot of trouble in life. Most importantly, in eating patterns and approach to food. People always think I must diet like crazy or want to know what diet I follow. I don't. Period. As I've stated before, Diet is a four letter word (this is my mantra-among others like: If momma ain't happy, nobody's happy). I L-O-V-E FOOD. I eat deliciously, indulgently, without restriction, with moderation. Confused? So are most. 

I've noticed that most people have trouble with moderation. Not just with food, but with pretty much everything. We are a society of extremists: I'll do it all the way or not at all. Instead of moderating, they would rather cut it out or avoid it like a disease, or purge endlessly on it. I cannot for the life of me understand this. Moderation and balance are key for almost everything, but never so important in life as food. 

When I was growing up, we were taught portion control in a very sneaky way. Honestly, I don't know if my mother realized she was doing it either. I noticed my grandmother was the same way and I'm sure that her mother did the same and so on and so forth. Let me give you an example. When we were allowed a mid-day snack after school, we were to take the bag of chips (because there was only one at a time!) from the pantry. We then poured out a handful of chips on a napkin or plate. We then wrapped the bag of chips back up and put it back into the pantry. Then, we could sit down at the table and eat our chips. We were NEVER allowed to sit down with the bag on the table or, MY GOD!, eat from the bag (dirty, gross). We had to sit down and enjoy our small portion of salty potatoes, and it made us eat slowly because we wanted to savor every last bite, since there were no seconds-ever. Even later in the day, if we wanted chips, mom would say, "You already had chips. Eat something else. Or go drink some water (we always had a glass of water on the table)." It made us into very mindful eaters-really thinking about the food we were eating. To this day, my sister and I still eat this way-portioned out, sitting down, eating mindfully. And we have never had to worry about our weight, it has always been kept in check. 

Don't get me wrong, this drove us nuts when we were growing up. And we definitely didn't eat this way when we were over at other people's houses. But it is what we've reflexively gone back to, especially as mothers. Because it works. And all of our children are very athletic and active, with bodies to match. There is no extra weight on any of them. I feel that this is an accomplishment when so many are struggling with weight battles with themselves and their children. Childhood is the time that eating patterns are set. We can do our children a huge favor if we adhere to healthy patterns and can then teach it to our children in words and action. 

So think about it. How did you grow up, with relation to food? What were your parents like?  What did they teach you? You may have to reprogram yourself and redevelop a healthier relationship with food. 

More on this later, just a little food for thought!

This is from Karen Le Billon of French Kids Eat Everything. Nutrition and our relationship to food starts in childhood. This is so important for parents to "get". Read this book! 

Is Yoga Supposed to Kick Your Butt?

Because, first and foremost, I am a #yogagirl. 

Great article on the benefits that yoga can bring to any workout routine. #balance #flexibility #strength

http://www.acefitness.org/blog/3364/is-yoga-supposed-to-kick-your-butt/

Falling off the {food} wagon...

Sorry for my absence. To say that life has been challenging lately is an understatement. And to say that my diet is less than ideal is an even bigger understatement. C'est la vie. Life is life, right?

The one advantage is that once I've eaten the "bad" food, it's done. I still won't buy "junk" to keep in my house. I force myself to have to go out and get it, every single time. It is an inconvenience to eat badly, so most of the time it passes and I move on. 

I stopped by a Sonic today and got an order of tater tots. And ate them all by myself. I'm not sorry. But I did confess to a friend, "Forgive me, Veronica, for I have sinned. I partook of the forbidden food.". I felt I needed to tell someone to keep myself accountable. She laughed, of course, but I know she will steer me in the right direction tomorrow when we are at the Farmer's Market (kind of hard to eat badly at a Farmer's Market. Of course, there are those homemade doughnuts the size of one's head and the pulled pork and the bread and the "flavored" popcorn.). You should always have someone you can talk to about your food struggles and who can guide you back to the light (no pun intended). Because we all struggle sometimes-we're human. And if you restrict too heavily (I don't encourage it), the fall is much more pronounced. 

So going back to the tater tots. I know I eat well. I know I take good care of myself. So one time is not anything to beat myself up about. It is rather fodder for a good laugh-I'm so stressed that.... I will not be doing it again anytime in the near future (I am most decidedly not an all-or-nothing type of person-I think it is unsustainable.). I'm only sharing it now because I want you to give yourself the permission to fall off of the food wagon, and get right back on. It doesn't have to be a slippery slope where you slide all the way down. It can be one time and be done with it. And by the way, if you are going to cheat, cheat well. My tater tots may not seem significant to you but they are epic to me. At least until the stomach ache hits (because it is not something that jives with my detoxed body anymore and then I really don't want to eat it again. Not. Worth. It.). So don't go for a Snickers, go for a deluxe artisinal chocolate like Vosges. Make it a really enjoyable experience so you can really soak up the deliciousness, eat slowly and enjoy the whole experience, and move on. And be done. 

And get back on the wagon. Wheeeee!!

Photo via Food Navigator

Wilted Spinach Salad

This is a great boost of iron into your diet. I like to add a sunny-side up egg or steak for extra protein/iron. The leaves should be wilted, not limp and soggy so this one will need your attention for 5 minutes max. For me, this is a perfect dinner free from starchy/sugary carbs. I always wake up feeling amazing the next day and it enhances any development from a good work out. Bon appetit!

• 1 bunch of organic spinach
• 1 clove of organic garlic
• A healthy pinch of sea salt & pepper
• 1 tsp EVOO
• optional: lemon

1. Wash & drain spinach very well. Allow to dry thoroughly.
2. Heat large pan to medium. 
3. Add 1 tsp EVOO and warm. 
4. Stir in thinly sliced garlic & saute until soft. 
5. Add spinach on top, tossing regularly with EVOO & garlic.
6. Add sea salt & fresh pepper. 
7. This should take less than 5 minutes. You want the leaves a deep green, with shape to the leaves still. 
8. You may want to garnish with a light spritz of freshly squeezed lemon. 

*Excellent as a side to the Lemon Butter Steak (will post soon!)

If you don't take care of your body, who will?

Food for thought: 

No, seriously. Eat breakfast.

I know, everyone says, "I'm never hungry in the morning...waaahhh!". Or something like that. :)

All that means is that you probably ate way too much, way too late in the day. And food is fuel...so unless you are pounding out a beast workout at 8:00 at night for a few hours, that food is probably getting stored away...as fat. 

You have the chance to set the tone for your day, both physically & mentally by eating the right foods. Starting your day with water to wake up your system will jump start your metabolism on the right foot. As Errick the Trainer says, "Hydrate before you caffeinate.". I love his blog, you can find it here: EMPT. 

Follow it with a good breakfast, depending on your a.m. (as follows).

If you are working out, eat more complex carbs and less protein. But don't skip on the protein, even if it's just a few bites. That's what makes the carbs stick, and you'll avoid petering out on some blood sugar buzz. Be sure to eat a good source of protein and more quality carbs after your workout to feed the muscle (protein) and to replenish your energy (quality carbs). If you can't fit a workout in, eat a little more protein with those carbs. 

And by the way, you always have time for a quick workout. Even just a 15 minute set at home while you're making coffee. It does wonders for your mood and your energy for the rest of the day!

Update: I found this article the day after posting this on how skipping breakfast makes you gain weight. It's a really concise read from Food Navigator, a great website: Study unlocks trigger for late night snack cravings.

Source for picture: Pinterest Fit Foodie Board

If you don't recognize an ingredient, your body won't either.

One of the easiest ways to eat clean is to eat only what you recognize as a true food source from nature. Not a chemical derivative of a food or a chemically-produced substance, but real food. A good rule of thumb is if your Grandmother wouldn't recognize it, you shouldn't eat it. Your body will look at it, consider it, and put it into stores...usually as sugar or fat. This is less than ideal, right? Because it might be enriched with nutrients, but how bioavailable is it?  I like to eat mostly 'single-note foods'...ex. apples, eggs, spinach, beef, you get the idea. Not so much eggs with added omega-3's or enriched products, more of the foods you could grow in your own yard. It's the easiest way to eat clean, and to keep extra weight off. So the next time you eat some powdered, processed product ask yourself, "What is this crap anyway?". Think about it. :)

Source: Pinterest Fit Foodie Board

Earth Cups

Okay, this one is my own recipe. And it is delish!! 

This one is sweet, savory, spicy, and satisfying. I eat this one for lunch, dinner... and this morning I had the leftovers for breakfast. If you like Thai food with the sweet, the savory, and the spicy flavors melded together you will love this one. And it is so darn easy to make. Make ahead of time and you can eat off of it for days. 

• 1 container of Living Lettuce Find Living Lettuce (easily the best invention)
• 1 lb. of organic, grass-fed ground beef (preferably from a local farm or co-op--I love J & J Farms right outside of Nashville : J & J Farms
• 1 bunch of cilantro
• 1 bunch of green onions
• 1/8-1/4 cup of sweet Thai Rib Sauce, to taste. I LOVE Zea's Thai Rib Sauce and you can buy it here: Zea's Thai Rib Sauce. You can make or buy your own. I'll include a cleaner option at the end of the recipe. 

1. Rinse the container of lettuce. I like to soak mine in vinegar and water to get all of the buggies and dirt out. Place aside.
2. Heat pan to medium and saute meat. The advantage, among others, of the organic grass-fed beef is that you don't need any oil-it puts out its own juices! So no oil!!
3. Add the Thai Rib Sauce once the meat is lightly browned. Reduce heat to low, cover and allow sauce to cook down. 
4. Chop the cilantro and green onions (to taste: I like more, you may like less. I usually use 4 sprigs of cilantro & 1 sprig of green onion per cup) and set aside. 
5. Separate the lettuce leaves and lay on plates. I like to overlap two leaves so you can get plenty of meat and roll up like a soft taco-except more flavor than pasty flour tortillas. :)
6. Once all of the rib sauce has cooked down, drain meat and portion out onto leaves. Add cilantro and green onions on top. You may want to add red pepper flakes for even more kick!!
7. That's it!! Easy right? Now chow down and enjoy!!

Doesn't this look ah-mazing? Let me know what you think!! 

If you can't find a good sweet & spicy Thai barbecue or rib sauce, here's a clean option: 

• 1/4 cup Bragg's Liquid Aminos
• 1/8 cup raw organic honey
• A few red pepper flakes
• 1 clove of sliced garlic

You can add the 4 ingredients in step 3 instead of the pre-made sauce. Stir it all together with the browned meat, turn down the heat and let the magic happen. The garlic adds an extra kick!! Mmmm...

Paleo Chocolate Mousse

I love this recipe from Chocolate-Covered Katie | The Healthy Dessert Blog. It's a simple recipe with easy ingredients and is much healthier than a typical chocolate mousse. This mousse is delicious and doesn't compromise on flavor or texture. You can also put this in the freezer, and make it into a frozen confection. I made this for Easter and it was a hit with my family. Tell me what you think! 

•  1 can of coconut milk (either organic Thai Kitchen coconut milk or Trader Joe's coconut cream works best)
•  1/4 cup + 1 tbsp cocoa powder (I get mine from an Amish Co-op)
• 1/2 tsp pure vanilla extract (don't get the artificially flavored-the Madagascar extract is the best-worth the splurge)
• Sweetener to taste-the recipe calls for powdered sugar or stevia, but I use raw, local honey

1. Transfer the coconut milk/cream to a bowl and refrigerate overnight,                 uncovered to thicken.
2. Transfer the thickened contents only (drain the liquid off) to a bowl
3. Add the cocoa, vanilla extract, and sweetener to the coconut milk/cream and whip together with a fork or beaters. 
4. To thicken even more, transfer back to the fridge uncovered. 
5. For the lovely presentation in the picture, you can pipe the mousse out using an icing tip. 

I love serving these in old-fashioned ice cream dishes and iced tea spoons to make them feel even more special. I also garnish with a little shredded coconut. Presentation is everything!

Photo and recipe from Chocolate Covered Katie | A Healthy Dessert Blog. Check it out for more great recipes!

Everything in moderation, including moderation.

A little food humor from Julia Child. Especially appropriate for today. 

Happy Memorial Day! Giving thanks to all who have served, and serve still. 

Shredded Brussel Sprouts with Lemon

Here's another great recipe taken from Whole Living. Their's calls for poppy seeds, but honestly, they taste so darn good without them. Also, I am always going to look for a shortcut, so instead of doing the labor intensive, finely slicing step I throw them in a food processor to shred. Lastly, there is a lot of butter and oil in here. You could probably cut the portion of both in half, especially since you have the chicken stock to soften them. 

I can eat off of this recipe for days, hot or cold, and I love it for my light dinner when I've followed my meal plan to a "T"- I am simply not hungry for a big meal. They are so full of flavor and very filling, so they make a satisfying meal or a great low carb side. This is a great meal to add to your meal plan if you are trying to get rid of some extra weight. 

You may eat the sprouts for lunch or dinner, with a little protein. One of my favorite things to add to them for protein: toasted, sliced almonds. I place the almonds in a pan with a tiny bit of butter and a little pinch of sea salt, cooking until golden in color. Toss them in once you've allowed the sprout to cool. The blend of flavors is amazing. I think I'll go make a batch...

Side Note: This oil is literally a game changer. It adds so much flavor to anything you cook or prepare. I definitely add equal parts of each to this recipe. Find the oils here: http://www.sonomaharvestfoods.com/category/oils/. And pick some up for me while you're at it!! Disclaimer: I am not in any way compensated by Sonoma Harvest. I simply love it and want to share!

• 1 lemon
• 1 lb. brussel sprouts, shredded in a food processor
• 1 tbsp Kerry Gold butter
• 1 tbsp EVOO (I like Sonoma Harvest Roasted Garlic Olive Oil and Meyer Lemon Olive Oil-yum!)
• Sea salt and freshly ground pepper
• 1 garlic clove, minced
• 1/4 cup organic chicken stock, unsalted

1. Using a vegetable peeler, peel 3 long strips of lemon zest avoiding the white pith. Thinly slice zest and set aside. 

2. Squeeze 1 tbsp. lemon juice and toss with shredded brussel sprouts. Set aside. 

3. Heat butter and oil in a large saute pan over medium heat. 

4. Saute sprouts in pan for 2 minutes or until bright green and tender. 

5. Add salt, pepper, garlic, and lemon zest and saute for 2 additional minutes. 

6. Pour in chicken stock and cook for 1 minute more. 

Serves 6-8. 

Recipe and photo via Whole Living. 

Wild Mushroom & Scallion Frittata

This one is a classic recipe from Whole Living and is a favorite in my house. It's substantial enough for men, delicate enough for women, tasty enough for children, and filling enough for everyone! This never fails to impress. I've made this recipe so many times, it is committed to memory. It is a little lighter version of the Artichoke Souffle (without the added cheese) I have posted earlier in this blog, but they are equally yummy. I use Kerry Gold butter instead of olive oil for the high cooking temps to saute the mushrooms and scallions first. Then I add the egg mixture with cottage cheese on top after the mushrooms & scallions are cooked tender. You should be able to eat off of this one for at least 4 mornings, unless someone else gets to it first! Enjoy!!


3 whole eggs

3 egg whites

1/4 cup cottage cheese

6 sliced mushrooms

4 chopped scallions

Sea salt and freshly ground pepper to taste


1. Whisk together 3 whole eggs, 3 egg whites, and 1/4 cup cottage cheese. 
2. Add 6 sliced mushrooms and 4 chopped scallions; season with sea salt and freshly ground pepper. 
3. Preheat a medium skillet over medium-high heat. Lightly coat with oil, add egg mixture, and cook until bottom is set. 
4. Transfer to broiler until cooked through, about 3 minutes. 

Serves 4.

Recipe and photo from Whole Living.

Fit Foodie Eating Clean Meal Plan

Here is a meal plan I recommend to friends and clients. The more consistent and committed you are to following it to a "T" the better & quicker the results. Combined with resistance training, at moderate to high intensity, you will build muscle & burn even more calories at rest. The longer you follow this plan, the more benefits you will notice. Hair and skin improves, overall well-being improves, and weight stays in check with little effort-your healthy lifestyle choices will become reflexive. 

The purge:
1. Eliminate dairy
2. Eliminate all grains-whole, quinoa, etc.
3. Eliminate starches-potatoes (sweet, white, red), etc.
4. Eliminate simple sugars-HFCS (high-fructose corn syrup) especially, white sugar, refined sugar. Unless it is naturally occurring, such as in fruit, take it out. 
5. Eliminate ALL processed foods. If it comes out of a package, box, plastic wrap, bag, canister, etc. don't eat it. We are attempting to eliminate all artificial foods and chemicals. 

You will add some of these back into your diet on an occasional basis after the 21-days, but you will stick with this NUTRITION PLAN 80% of the time. We are looking for something sustainable and practical that works for YOU. It will be different for everyone, tailored to your unique lifestyle. 

Putting nutrition back in your diet:
1. Buy grass-fed, organic, free-range, non-GMO beef & lamb. It is nutrient dense, esp. in amino acids and omegas. It is also more filling without the fillers (store bought meat can be filled with a sodium-or worse-solution) that may keep weight on. 
2. Buy grain-fed, organic, free-range, non-GMO chicken & eggs (Do NOT get your eggs from a milk carton-the liquid eggs.). It is also a lot more nutrient dense and naturally more filling. It will be free of all of the nasty fillers. The taste is exceptional-you won't be able to go back. 
3. Buy only wild caught fresh fish & seafood. Avoid farm-raised, color-added, or frozen fish-it's pretty much "junk fish" - little to no nutrition & full of waste. 
4. Buy only organic vegetables and fruits. Only buy what you need for the next few days-don't get big eyes or buy in bulk because of 10 for $10 deals. Whenever possible, only buy what is in season locally.  
5. For a cooking medium buy organic EVOO, Kerry Gold butter (from grass-fed cows), and organic ghee for finishing. Also, buy a high grade sea salt and peppercorns for seasoning. 
6. Make sure you have glass containers to package-this way you don't have any leaching from plastic containers into your food. And, yes, it does make a difference. 

Lifestyle:
1. Make up your mind and make the commitment. Promise yourself that you are willing to stick with this for the next 21 days. Remind yourself it is not punishment, but a re-education (or maybe this is your first proper introduction) to nutrition. We've been brainwashed over the years by savvy marketing and "studies" and "enriched foods" and "food pyramids". Time to get back to basics and back to nature. Eat real food. 
2. Set yourself up for success. Shop every few days. Make time to prep meals every few days so that you have food gifts waiting in the fridge/pantry & you always have food on the run-no need to pick up junk food. Label your food so no one else eats it. Always carry clean food with you.
3. Get 8 hours of sleep every night. This is essential. If you are not getting enough sleep, you will not be able to lose weight or build muscle as effectively. 

Don't announce you're on a diet. If anyone asks why you're not eating or drinking something, just tell them it isn't agreeing with you right now. If you feign or hint intestinal distress, people usually leave you alone. If they press, politely let them know you don't want to bore them with the details. Leave it at that. No room for protest. By the way, you aren't on a diet. I detest diets and I consider "diet" to be a four-letter word. You are eating clean. 

Artichoke Souffle

A good place to start is always breakfast. It's the beginning of the day, you haven't had anything to eat or drink for (hopefully) 8 hours, and you should be starving. If you aren't hungry, it could be that you ate a large dinner too late or you woke up and ate. Enough of the lecture, here's something to start your day. As an added benefit, you should be able to eat off of this for the next few days-meal plan!

Remember, the following food should be organic!! 

3 eggs (free-range, grain-fed, non-GMO)

3 egg whites (free-range, grain-fed, non-GMO)

4 oz. grated cheese (asiago, parmesan or romano)

1/4 cup cottage cheese 

4 oz. quartered artichoke hearts 

A few pinches of sea salt

1. Prep a medium frying pan (make sure it has a metal handle, not plastic) and add a teaspoon of your choice: oil, butter, or bacon fat. Set burner to medium.
2. Set the oven to broil.
3. Whisk the eggs, egg whites, grated cheese, and cottage cheese together in a large bowl.
4. Transfer egg mixture to the heated pan.
5. Add the quartered artichokes. Sprinkle a few pinches of salt.
6. Allow eggs to set on the bottom. It will brown if you lift up the edges.
7. Transfer the pan to the oven and allow the top to set-top will be golden brown. Will take 2-3 minutes. It should be firm set all the way through-no jiggling when you shake the pan.
8. Garnish with a little more cheese if desired.

Cut into quarters and eat with some fruit-whatever is in season will taste the best!
Bon Appetit!!