Calm Cravings...Eat Smart

EATING HEALTH REQUIRES PLANNING AHEAD OF TIME.

No matter how committed you are to eating healthy, it is very difficult to make good decisions when you are at the point of starvation!. Your blood sugar levels have dropped, making you crave anything quick that is high in sugar, calories, and fat. This is your bodies natural defense mechanisms. It has reached the point of starvation....so it needs calories and fat fast!

So instead of getting to this starving point, through some of these snacks into some baggies and take with you wherever you go! It can get annoying, but you don't always know your plans for the day. At my job, I have to eat on the go sometimes. It is nice to have some pre-packaged snacks so that I have something readily available and won't overeat later on.

1. Instant oatmeal packets (low sugar ones of course, or get original and add your own sweetener): These can be mixed with hot water from a coffee machine, or thrown in the microwave. I like the Quaker weight control packets because they have a small about of protein in them to make it more of a balanced meal.

2. Dried Fruit or fresh fruit

3. Mixed Nuts: nuts are a great source of protein and fats. Just make sure you proportion them out so you don't eat over the serving size.
4. Rice Cakes: get the Lundberg brand that are made from brown rice protein. There are some yummy flavors too. I like putting almond butter in between two cakes and breaking off little bites when I need it. Put on some jelly too if you want!
5. Fruit or Protein Bars: take a variety of the Lara, luna, odwalla, TLC, or other bars that are more natural and not loaded with sugar. (you may notice that lara bars are loaded with sugar in the nutrition facts, but it is added sugar, it is sugar from fruit. Read the ingredients, if sugar is in the first 2 ingredients you should ditch it.

6. Enveloped packed salmon or tuna. Great to thrown on a salad or anything you want to add a punch of protein too. Much better then the can, because then you don't have to have a can opener!
7. Meat Jerky: although I'm not huge fan of this because of all the sodium added, it is a great protein source. Shoot for turkey jerky instead of original jerky.
8. VEGGIES OF COURSE: carrotts, snap peas, celery, cut up peppers or cucumbers!
9. Protein powder in a shaker cup: just add water and you have a great protein source! Eat with an apple and some nuts. What a great balanced snack that will keep you full and full of energy!
10. Yogurt and granola: this is a little harder because you need a fridge, but great for work or a place you have the ability to but in a fridge.

Change of season = Change of tastebuds

Since winter hit my cravings for comfort foods has increased! You name it; soups, lasagna, spaghetti, hot chocolate, steamed veggies, etc... A cold salad doesn't always sound good to me like it used to. Steamed or cooked things do! So here are a few yummy recipes and food favorites that I eat almost daily!

EASY PEASY SPAGHETTI (and healthy too!)

Ingredients:






*Italian Seasoned 97% lean ground turkey breast (1 lb)
*Jar of 100% natural Prego Spaghetti Sauce (Light Smart brand- 40% fewer calories, less sugar)
*Carba-Nada Noodles 1/2 pack cooked
*One large spaghetti squash, steamed and shredded
*A veggies of choice for a side (salad, asparagus, or broccoli, whatever sounds good!)

DIRECTIONS:
Cook italian turkey on a medium skillet with a little bit of olive oil. While cooking, steam you spaghetti squash in the microwave. (I cut it in half as set 1/2 in a bowl with about an inch of water. Cook in microwave covered for 5 minutes. Then repeat on other 1/2). Shred the squash noodles with a fork. Cook noodles.
When meat is finished cooking pour jar of sauce over top and heat up.
And that is IT!

Carba-nada noodles are a great alternative to pasta. They have less carbs and more fiber. You can buy them for about $3.50 a pack at www.netrition.com. They are filling and delicious. They also have many flavors like; basil pesto, garlic, and original.

I love using cooked spaghetti squash or shredded zucchini as an addition to my pasta. It helps me eat less pasta, and is much lower in calories/carbs then pasta. Plus it is a vegetable! What more could you ask for?

Watching House with my dinner....Love it....

I LOVE PUMPKIN....
Every fall I become obsessed with pumpkin. Then by the time the season is over, I can't even look at it! Pumpkin is great to use because it is high in fiber and vitamin A! It is also low in calories. 20 calories for 1/4 of a cup! Here are a few pumpkin ideas for you to try! Make sure you buy the pure pumpkin and not the pumpkin pie filling can. If you don't, the filling one is full of sugar just like pumpkin pie!

Pumpkin Oat Pancakes


These pancakes kind of have an eggy texture. You may or may not like them, but I love them! They are filling and only 230 calories for all three! Plus they are high in fiber, complex carbohydrates, and protein!

Ingredients:
*1/2 cup oatmeal
*1/4 cup pumpkin
*4 egg whites (or 2 whole eggs)
*Couple of dashes of pumpkin pie spice
*Stevia to taste

Mix all ingredients in a bowl and heat up a medium skillet. Spray with cooking spray and pour a 1/4 up of batter onto pan, making 3 total. Cook on both sides until slightly brown.

Top with maple syrup, agave syrup, or sugar free syrup! I use sugar free (even though I know that artificial sweeteners are not good for you. It is all things in moderation...right?) I just don't feel as guilty with sugar free.

Pumpkin Protein Smoothie


Into the blender:


*8 oz almond milk
*1/4 cup pumpkin
*1/4 cup oats
*1 scoop vanilla protein
*1/2 frozen banana (for thickness)
*Stevia
*Ice cubes

SO YUMMY!!! Smoothies are great after the gym or in the morning! If I know I am going to be busy the next day, I will make a smoothie and put it in the freezer overnight. Then in the morning on my way to work I will grab it and leave it out for my pre-lunch snack! It is perfect consistency and still a little frozen!


Pumpkin Bowl


This one is a bit odd, and is VERY pumpkiny tasting! It is very filling and really good for you! Sorry I do not have a picture!

Into the bowl:
*3/4 cup pumpkin
*1/4 cup peanut flour (has 15 g. of protein per 1/4 cup! You can buy at www.netrition.com also)
*Stevia
*1/2 tablespoon chia seeds

Mix together. Then add a dollop of almond butter and some granola or fiber one twigs on top! Yum! I love fiber one twigs. They look like rabbit food as my husband would say. They are great to add to yogurt or anything that you want a little crunch added to!

Pumpkin Oats


In the bowl:

*1/2 cup oats and 2/3 cups water. Cook oats for 1-2 minutes. Add 1/4 cup pumpkin, stevia, cinnamon or pumpkin pie spice, and a banana on top.
*Optional: 1/2 scoop vanilla protein

What a great start to your day. Great complex carbs to keeping you fueled for your workout or for the work day. A little bit of protein, fruit, and greats source of fiber to keep you full throughout the day.


Pumpkin and Black Bean Chili (my husband new favorite soup I make....he doesn't even like pumpkin! haha)

This soup was delicious. I got it from another blog and I do not remember which one or I would tell you!

Ingredients:

*I medium onion, chopped
*1 yellow pepper, chopped
*1 T. olive oil
*2 tsp. minced garlic
*3 cups chicken broth
*3 cups shredded chicken (I used a rotisserie from Costco)
* 1 15 oz. can of pumpkin
*1 15 oz. can black beans, drained and rinsed
*1 14.5 oz can diced tomatoes, undrained
*2 tsp. parsley
*1 1/2 tsp. oregano
*1 T. chili powder (I used less because my husband DOES NOT like spicy things :)
*1 t. cumin
*1/2 t. salt

Saute onion and peppers in oil until tender in a soup pot over medium heat. Add garlic and cook for 1 minute. Add remaining ingredients and simmer for 30 minutes. It is that easy! ENJOY!

I served with a side salad and garlic bread!



MY RECENT FAVORITE FOOD STAPLES:


Activia Light Vanilla Yogurt

For some reason I am obsessed with this yogurt right now, probably because it doesn't hurt my stomach like other milk products or yogurt. Activia adds additional probiotics to their product, so this much be what helps bread down the milk sugar in my stomach better then other yogurts!

Extra Dessert Delights Gum

I have to admit, gum is my weakness and I crave it after every meal, when I am bored, when I am working, when I am driving, etc.  Pretty much I want it all the time. I love this flavor because it helps with sugar cravings sometimes! I know, I know, gum isn't that great for you. I guess it will be something I really need to work on :)

Mocha Green Tea HP

I have drank this green tea for years. I still have not gotten sick of it. I love all the flavors and the light energy that it gives me. I used to work for this company as well in the past. Each pixie is equal to 50 cups of green tea, with most of the caffeine and all the tannic acid taken out! It is a great antioxidant resource for your body to help fight off cancers, obesity, aging, etc...

Not only does it give you a great energy for your day, but it also helps suppress your appetite. Since I have been drinking it so long, my body it used to it, so I don't get the appetite suppressant effect like I used to.

Right now I am loving all the Mocha flavors warmed up like a coffee. It doesn't have any coffee in it, but just tastes like it. They are delicious!

GREENS 

I found this brand of greens at Good Earth. Each scoop has 4-5 servings of fruits and vegetables along with a plethora of other things. I like adding a scoop to my workout shakes in the morning. This brand tastes great compared to other kinds that you have to choke down.

It helps with alkalinizing the body, has a good amount of fiber, is detoxifying, low in calories, and full of greens to help the body!

Warning: BE careful when you start taking greens into your diet. It may upset your stomach at first if you know what I mean :)

Silk Pure Almond Milk

Since I can't have milk, I have to drink almond milk. I have had to get accustomed to it because it has a different texture and taste then milk. This flavor is not bad at all though! I love it!

Big huge jug of water

I got this jug as Complete Nutrition. I love having it around the house so I can constantly be sipping on water. 1 jug a day is my bodies water requirements, so I try to drink at least one a day!

Swiss Miss Diet Hot Chocolate

I have been CRAVING hot chocolate on the cold nights we have been having. I found this product and love it. It isn't full of sugar like other hot chocolates either! YUM!

PUMPKIN


Do I need to say more??????

HOPE YOU HAVE ENJOYED THIS POST!! MORE TO COME!!!

My New Favorite App

I love this App! I found it yesterday searching online for Jillian's workout plans. I love her book, "Making the Cut"!! I read it about a year ago and followed her 30 days exercise routine. It kicks your butt! You do things that you would never think to do to get your heart rate up. I love workouts that are circuits and end with a one min. heart rate bursts. This is exactly what her program is. No more boring 45 min. cardio routines...

This app has diet, recipes, and exercise routines. There is also daily tips. It is 5 workout days and 2 rest days. You can accommodate it based on your workout goals, how often you can workout, etc. Check it out! 

I know I have been a slacker making posts lately. I have a few recipes to post when I get some time! 

What I have been eating lately.....

I got the first two recipes from bodybuilding.com for Jamie Easen. I have been following her Live Fit 12-week trainer workout plan.. I don't follow her diet plan exactly, but use some of her ideas and incorporate it into my lifestyle. I love her recipes, I have tried all of them and loved them! She is all about clean eating and exercising. She doesn't suggest a bunch of supplements that are full of crap either. 

You can find the Italian Turkey Burgers and Carrot Cake Protein Bars at the recipe link above!

 ITALIAN TURKEY BURGERS

CARROT CAKE PROTEIN BARS

The surprising ingredient used in these bars is carrot baby food! You use 1 cup of gerber baby food! Or you could puree it yourself. It tastes like carrot cake (minus the cream cheese frosting of course). I use stevia instead xylitol in the recipe just because it is much cheaper.

SUMMER SQUASH AND CHICKEN CAJUN CREATION

For this recipe I just used about a lb. of chicken that was cut into chunks and cooked it in some olive oil. I heated up the olive oil then added the chicken and sprinkled cajun seasoning all over it. I let it cook until it was no longer pink on the outside and then added the squash and snap peas. I then cooked it until the veggies were done! So yummy and refreshing. I paired it up with a sweet potato! YUM!

MEDITERRANEAN CHICKEN PITA POCKETS

-4 pocketless pitas

-3 cups pulled chicken (rotisserie works great)

-1 cup roasted peppers

-1 large tomato, diced

-1 cucumber, peeled and chopped

-1/4 cup minced red onion

-1 T. EVOO (Extra virgin olive oil)

-I T. rep wine vinegar

Salt & Pepper

-4 Romaine lettuce leaves

Place pitas in a stack in 350 degrees oven to warm. In a large bowl combine all ingredients except lettuce. Toss well. Top each pita with a lettuce leaf and chicken mixture. Fold to enclose

Pair it up with a side salad and wala! YUM!

I got this recipe from the Rachel Ray magazine I was talking about in my last post....

 Mine ripped :( Still delicious though

ENERGY FIRST

This product is AMAZING. I have been searching for a protein and green drink product that is all natural and that has no lactose. This brand does not have any artificial colors, sweeteners (they use stevia), casein, cholesterol, fructose, gluten, MSG, Sucralose, or whey concentrate. It is 100% whey isolate. The green drink is AMAZING as well. It of course has that green drink taste but is not gritty and can be covered up in a smoothie like I have below. It is a little more on the expensive end but is totally worth it.  

The Energy First line is a perfect meal. It has the highest quality lean protein, good fats (from the omega blend), a ton of vitamins, minerals, and antioxidants, and high fiber fruit. It will help keep your blood sugars stable, end hunger and cravings, increase energy, stimulate your metabolism, increase fat burning, lower triglycerides and cholesterol, and improve your performance! And believe me, it does keep my blood sugar stable. I rarely get the crash in the middle of the day and crave sugar like I used to! LIke I said above, I love the greenergy (green drink). Not only does it have a ton of green veggies in a powder form, but it has probiotics, antioxidants, and natural energy boosters. It tastes good too!

In my shake I added to the blender:

-about 10 oz. water or almond milk

-1 scoop of the vanilla protein

-1 T. of the energy first omega seed mix

-1/2 a frozen banana, handful of blueberries

-1 scoop of Greenergy

-1/4 cup oats

-about 5-6 ice cubes

PERFECT FOR AFTER YOUR WORKOUT OR WHEN YOU WAKE UP!!

If you go to their website you can see all the great smoothie ideas that they have! They also have great information pamphlets that gives you ideas to keep your diet healthy! I love this stuff.

READING RECOMMENDATIONS

Hello! I'm sorry I have not posted for so long! I have not had any internet at my house and it has really gotten in the way with my frequent blog posts! Since I have graduated I have been reading a lot of books that I have wanted to read for awhile. I highly recommend some of them. I absolutely love reading about natural waysof eating. I have totally shifted from dieting books to "alternative medicine" type books.

I picked this magazine up at the store recently. The "1 month of make ahead meals" subtitle caught my attention. I am always trying to find ways to make quick, healthy meals. It gives you 4-5 staple food items that you use in about 15 recipes. On a day you are not busy you prepare a TON of food based on the staple foods. I made 6 lbs of chicken, big pot of tomato sauce, about 12 cups of rice, and a whole to pans of roasted veggies. She then tells you how much you need in each recipe. I divided them up into sandwich bags and froze it all. Now all I do it pull it out in the morning and let it thaw. Add a few items and wala! Dinner is ready. It is so easy and super yummy. It doesn't feel like your eating the same things over and over again. I made things like fusili pasta with chicken, calzones, burritos, tacos, soups, pitas, and spanish rice with shrimp. Try it out! The preparing day took about 4 hours with grocery shopping, but totally worth it. 

This book is AMAZING! I am intrigued with alternative medicine. My goal is to work as a nurse practitioner in alternative med. All of us suffer with a "brain disease" from anxiety, depression, foggy brain, Alheizmers, ADD, etc. Did you every thing that these disorders are caused from what you put into your body and your lifestyle! This Dr. talks about the many patients he has cured with changing their diet and lifestyle. Antidepressants are the #2 highest selling drug under cholesterol meds. Doesn't this tell us something. Not only are we getting more and more unhealthy, we are also getting more unhappy! Bradon thinks I am funny reading these types of books. I tell him all the things I learn and he just doesn't think its as intriguing as I do. haha. Dr. Hyman talks about how one of his young patients had ADHD, depression, and a bunch of other bodily disorders. He changed his diet by taking out preservatives, trans fat, excessive sugar, etc. This little boy was about to get off his 10+ medications he was on. He says that food allergies from gluten, dairy, and many other foods can cause the brain to become "inflamed". You have to read this for yourself to truly understand.

This book is from the same author from the book above. It is awesome!!! It talks about our diet and how whole foods are the way to go and why. I read it in like a day. I have not done the 6 day detox yet (which isn't a normal detox where you starve yourself). I am planning on doing that in a few weeks. It helps you to pinpoint which foods cause you trouble and how to rid it from your diet.

This is another great book/cookbook that talks about whole foods and their importance. Talks about why cutting out sugars, trans fat, preservatives, etc. can help you with your health goals. There are pretty good recipes in here as well.

I watched this movie one day when I was eating my chicken pasta. I wanted to throw up what I ate. It was so sad seeing how our society treats animals and the things they do to make them grow faster. It also talks about how corn is in every food item and reasons why it is not a good thing. I rented this from the library and it really opened my eyes to the problems our society is facing.

This is a wonderful book about how our food as transformed into horrible stuff that we consume everyday! He has a vegetarian approach and gives your statistics and reasons why being vegetarian can impact your health if done in the right way. It also talks about how our animals our treated, the preservatives and pesticides our society uses, and how things are being genetically modified to increase our supply. It is awesome! 

Let me know if you read any of these books and tell me what you think!

HAPPY READING!

BUSY BUSY

Hello! I'm sorry I have not posted for awhile! I have been super busy with school, work, and Bradon's job! Good news is that I graduated from nursing school finally! I still have one more week of clinicals though and I'm through! YAY! Anyway on to the good stuff... I haven't really had time to bake and take pictures, but I did snap a few here and there.

 TRAIL MIX GRANOLA 

• 2 1/4 cup old fashioned oats
• 1/4 cup sunflower seeds
• 1/4 cup pumpkin seeds
• 1/2 cup sliced almonds
• 1 tsp. cinnamon
• 1/4 tsp. salt
• 1/2 cup dried fruit (I did raisins)
• 2 T. unsweetened applesauce
• 2 T. coconut oil
• 2 T. maple syrup
• 2 T. agave nectar syrup
• 2 tsp. vanilla

Preheat oven to 325 and combine dry ingredients in a bowl and lightly mix. In another bowl combine wet ingredients. Heat and whisk wet ingredients until smooth. Pour over dry ingredients and mix. Spread on lightly greased baking sheet. Bake 20-25 min. Stir halfway through. Once cooled mix in dried fruit (cranberries, raisins, etc...) Store in an airtight container for 1-2 weeks. 

It is so delicious! The coconut oil makes it have a buttery flavor. It is delicious and a lot less sugar then ones you buy at the store! It is great over greek yogurt... (I found out I was lactose intolerant just recently and I can't have milk anymore! I am soooooo sad. I love yogurt!) 

Instead of buying the nuts in packages because you are using so little, go to Winco or a health food store and buy them in bulk and it is much cheaper. I measured a 1/4 a cup of each and it was cheap. 

Nutritional Value:

1/4 cup is one serving

134 calories, 7.4 g. of fat, 14 carbs, 2.2 g. fiber, 3.1 g. sugar, 4 g. protein 

LEAN CHICKEN BITES

-SERVES 3-4, TOTAL TIME: 25 min.

-2 boneless skinless chicken breasts

-1/4 cup egg whites

-1/2 cup oats

-1/4 cup sliced almonds

-1 T. italian seasoning

1. Preheat oven to 350. Coat baking sheet with cooking spray. Cut chicken into strips. Dunk chicken in egg whites to coat.

2. In a blender, combine the rest of the ingredients. Pour into a large ziplock bag and place chicken in it. Mix to coat chicken very well. 

3. Place on baking sheet and bake for 20 min. Season with sea salt and pepper to taste. 

Nutrition (based on 4 servings): 135 calories, 4 g. fat, 6 g. carbs, 1.5 g. fiber, 20 g. protein

I paired up the chicken with veggies and sweet potatoes, but it would also be good to make or buy some sweet potato fries! It is like a healthified version of chicken strips and fries! Kids will love it too!

I always try to make things taste yummy but healthy. These taste like breaded deep fried chicken (OK not fried and greasy, but you get the point) Bradon wouldn't know the difference!

DON'T FORGET TO MAKE THOSE SHAKES AFTER YOU WORK OUT! Shakes make it easier for your body to digest the nutrients, and after a workout your body doesn't have time to digest large food particles. So be nice to your body and grind up those carbs and protein :)

Also, since I can't do whey protein anymore due to the milk I bought some Sunwarrior brown rice vanilla protein. Look here for more info

100% Raw Vegan

83% Pure Protein

*Complete Amino Acid Profile

Hypoallergenic

Non-GMO, Gluten Free

It is so much nicer on my stomach!