Spinach Addict

Spinach is so good for you, so I always try to incorporate it into my meals. 

Spinach has a high nutritional value and is extremely rich in antioxidants, especially when fresh, steamed, or quickly boiled. It is a rich source of vitamin A (and especially high in lutein), vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, betaine,iron, vitamin B₂, calcium, potassium, vitamin B₆, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. Recently, opioid peptides called rubiscolins have also been found in spinach.

IT IS FULL OF VITAMINS AND ANTIOXIDANTS FOR BEING SO LOW IN CALORIE CONTENT!

 So I found this recipe a long time ago, and decided to try it out. It was delicious, and tasted like something you would get at an Italian restaurant. It is called:

TUSCAN CHICKEN WITH WHITE BEANS AND SPINACH

2 tsp. olive oil, divided

5 chicken breasts, skinless, boneless

Sea salt

Cracked black pepper

Dried Basil

Garlic Powder

1/2 yellow onion, chopped (I only had a red onion)

3 cloves garlic, minced

2 cups spinach

1 15 oz. can of diced tomatoes, drained

1 15 oz. can white beans, drained & rinsed

Add 1 tsp. of oil to skillet over medium heat. Season both sides of chicken with sea salt, pepper, garlic powder, and basil. Add chicken to skillet. Cook about 5-6 minutes each side, or until cooked through. Remove from pan and cover with tin foil tent, set aside.

Add the rest of the oil to the pan. Add onion and cook for 4-5 min, or until cooked through. Add garlic and stir continuously for 1 minute. Add drained tomatoes and beans. Stir and cook for 4-5 minutes. Add spinach. Season with salt, pepper, and basil to taste. Cook until spinach is wilted. Lade mixture onto serving dish and top with chicken. Serve immediately

I served mine with rice and steamed veggies. You could also do a baked potato and couscous! It was delicious and Bradon loved it as well! If you try it, let me know how you liked it!

FAKE CHOCOLATE ICE CREAM WITH MINI OREOS

1/2 cup vanilla soy milk (or any milk)

1 scoop chocolate or vanilla protein powder

Stevia

1/2 tsp. xanthum gum (thickens)

1/2 tsp. guar gum (creamy)

1 T. cocoa powder (optional)

6-7 ice cubes

Some mini oreos (or other toppings you may like)

Blend together until smooth! My Vitamix make ice cream perfectly! Some blenders may not do as well. Try it out! 

I then took my doggies for a walk and decided to snap some pictures. They actually walk me because they pull so hard. Taking my dogs on a walk is really relaxing for me and allows me time to think. I usually put in my earphones and listen to Pandora's alternative radio mix. 

Ute and Chester leading the way! Ute always has to be on the left and chester always has to be on the right. Sounds like they have some OCD qualities like their mother! haha. 

Bradon and I found this canal that they love to run around! We let them off their leash and they just run. They chase birds, dig in the dirt, and drink the dirty canal water! They are exhausted by the end!

The other day Ute fell in the canal and could not swim! Bradon had to jump in after him. It was pretty funny! (Not that Ute was drowning, but that Bradon got soaked saving our dog :))

ABS/SHOULDER/CARDIO WORKOUT

I had a great workout today that I would like to share. It kicked my butt and I loved it!

I started out with a 5 minute warmup on the elliptical

Then did this weight lifting circuit 3 times:

1. upright row with a barbell x 15

2. Supermans, alternating x 20

3. lateral raises with dumbbells x 15

4. front raises with dumbbells x 15

5. Hands overhead, crunches on stability ball x 50

6. Should Press with barbell x 15

7. side bridge x 60 seconds per side

30 minutes cardio on the stair stepper machine. Alternating 2 minutes moderate effort (8-10) with 1 minute intense effort (15-17).  (These are the levels on my machine at the gym)

This will be 10 intervals. 

5 minute cool down with stretching! It was great! Try it out!

After the gym today I put together this yummy smoothie bowl! I like eating it from a bowl because it is thick and creamy! It doesn't look good because of the spinach! I promise, it is tasty! If you have kids that don't like spinach (or husbands like mine) this is a great way to hide it in their food! They will never taste it!

SPINACH BERRY VANILLA PROTEIN SMOOTHIE BOWL

1/2 cup coconut milk (or any milk)
1/2 cup water
1 scoop vanilla protein
1/2 frozen banana
2-3 big frozen strawberries
1/2 cup frozen berries
1/2 tsp. xanthum gum (this is optional, it just thickens it)
1 big handful of spinach
1/4 cup plain oatmeal
3-4 ice cubes
Blend together until smooth and creamy! Very filling! You can buy xantham gum at a health food store.

Egg muffin & the best cookies ever!

                           Iknow it sounds funny....an egg muffin? It is yummy. It reminds me of German Pancakes, but a much easier version and a bit healthier. 

 

I got this idea from Smoothie Girls Blog.........
Ingredients:

• 2 Egg whites or 1/2 cup liquid eggs
• 1/4 cup pumpkin (3 T applesauce works well too, or yogurt, or smashed banana)
• 2 T peanut flour(1 T also works, can also use coconut flour)-if using whole wheat flour it wont be as moist but it works!
• 1/2 tsp baking powder
• stevia or other granular sweetener to taste
• 1 T. cocoa powder (Hershey's Special dark cocoa is best!)-OPTIONAL-(did not add it to mine)

Method: 

Spray a soup bowl with a very light layer of oil to prevent sticking (not even necessary but makes cleaning up a bit easier).
Mix ingredients well with fork, whisk or spatula
Microwave for 2:30-4+ min on High


I added peanut butter and sugar-free syrup on top! SO DELICIOUS and FILLING!!!

MONSTER COOKIES RECIPE

• Cream together:
• 2 eggs
• 2/3 cup sugar
• 2/3 cup brown sugar
• 1/3 cup soft butter
• 1 cup natural peanut butter
• Add:
• 1 tsp. vanilla
• 1 tsp. agave or honey (it calls for Karo syrup but I used agave)
• 1 1/2 tsp. baking soda
• 3 cups oatmeal
• 2/3 cup chocolate chips
• 1 medium bag M&Ms (optional, I did not add)
• Mix together and put on cookie sheet with small ice cream scoop. Can use a large ice cream scoop to make BIG ones, but I like smaller ones because I can never eat half of a cookie! :)
• Cook at 350 degrees for about 10-12 minutes or until edges are brown.

These cookies are not too unhealthy, except of course the sugar (but you could sub the white sugar for stevia because it cooks the same). It doesn't have flour and it doesn't have much butter, it uses a ton of peanut butter which is much better for you! Healthy fats and oats in a delicious cookie! Who cares about the sugar! haha. I love these cookies, and they are so rich and soft you only need one! 

My motto..."If you are going to eat a dessert...go for the decadent ones in moderation...you will be satisfies with less".

How many of you have eaten tons of sugar-free treats or fat-free frozen yogurt and have not felt satisfied? I know when I lived in the Delta Gamma house we would get sugar-free everything to try to be "healthy" but we would end up eating so much of it and still wanting more. I've learned to eat the most fattiest, sugariest treats and I feel much more satisfied with less. Sugar-free and fat free desserts are full of artificial ingredients and preservatives. Unless you are diabetic, don't always go for the sugar free options.

FOOD RULES #28-32

• Rule #28: If you have the space, buy a freezer:
• If you find a good price on grass-fed, natural meat stock up!
• Freeze fruit or veggies when they are cheap and in season.
• Rule #29: Eat like an omnivore:
• The greater the diversity of species you eat (plant, fungi, seeds, wheat, soy, beans, etc..) the more likely you are to cover all your nutritional bases
• Rule #30: Eat well-grown foods from healthy soil:
• "organic" doesn't mean it's the choice to choose. "organic" soda is still full of empty sugar calories. But choosing organic produce and meats is a good idea if you can afford it.
• Foods that are "organic" are grown in healthier soil and produce more nutritious foods.
• The longer it sits in a truck the faster it loses its nutrients. So go for local and organic. Farmers markets are the way to go during season!
• Rule #31: Eat wild foods when you can
• Rule #32: Don't overlook the oily fishes:
• Wild fishes are among the healthiest you can eat.

Graveyard Snacks......

So, I have been working graveyards as a nurse assistant the past few months. It really throws off my bodies digestion and appetite. I wake up and eat all day, then go to work and eat all night! My stomach does not get that break that it needs when you sleep! So I try to eat very healthy throughout the night to give me energy and help keep me going! I'm so extremely busy running around that I am constantly hungry. I always pack a bag full of snacks (#1 tip to stay away from the candy machines and dessert corners at work). Here are a few of the things that I ate last night....Yum!

This plain Chobani yogurt is my favorite! It has a 100 calories and 18 grams of protein, with very low sugar. Try to find it on sale or it can be pretty pricy. I always buy plain yogurt and throw in a packet of stevia to take the bitter taste away. This mix above is what I threw together one evening. It was delicious! I actually crave it everyday. I put 1 T. of PB2  and one packet of stevia in the yogurt. Then I top it with about a 1/4-1/2 cup of Fiber One. Delicious! Tastes like peanut butter goodness. For those of you who are new to PB2, it is a healthy alternative to PB. Don't get me wrong, PB is very good for you!! But if you are like me and could eat globs of it with every meal or just by the spoon, then that could get to be a little too much :) Check PB2 out here...I buy it at netrition.com...much cheaper. You can add it to you shakes, cereal, etc... I have to try the Chocolate PB one next!



This breakfast food is yummy as well! I ate it at about 6 am before I went home to hit the sack around 8. If I don't eat before I go to bed, the hunger pains wake me up and I hate that! I got this idea from Gabriela, a food blog that I follow. It is called PB Cookie Dough Cereal!

• Mix 1/2 cup oats, 1/2 scoop vanilla protein, a splash of water, and a glob of PB (the real stuff). Mush together until it reaches a thick cookie dough consistency. Cover with soy milk and some frozen berries and walla! It is heaven in a bowl!

Other snacks I eat during my graveyards.....

• Edamame from Costco, oatmeal, a big salad from the cafeteria, omelet from the cafeteria, almonds, apple and some PB, and of course fruits and veggies mixed in!

If you have any other snack ideas for me, post it in the comment section!

Soup and Crackers!

So, I found this soup the other day and I love it! I have always wanted to eat more lentils because of all the fiber and protein, but I just don't know how to cook with them quite yet! This soup was way yummy! I then topped a cracker with hummus and turkey. I love the snap peas at costco! They are delicious, and taste like candy! If anyone has any recipes with lentils post them below if you can! I am trying to eat less meat and more beans and lentils. 

Snack Ideas

My cousin Kylee requested that I do a post on quick, healthy snacks that you can eat during the day and between meals. It is so easy to grab processed, unhealthy snacks when you are at work or on the go. When you eat these food options, you end up feeling even more hungry then before because they are full of empty calories. Here are a few options that help you stay satisfied between meals, and will fill you up with great nutrition! These are not always quick, grab n' go snacks like bags of chips or packaged foods. They may take a little time to prepare. The best option is to do it all on your day off after you go grocery shopping, and split up into baggies so you can grab them on your way out the door. The trick is that you want to always get a mix of protein, carbs, and healthy fatss. This will helps you stay full longer. Fat and protein take longer to digest!

NUTS! Nuts are a wonderful option because they are packed with healthy fats and protein to help you fill up. They are proven to help you burn fat too! Put about a 1/4 a cup, or about 30 nuts into small baggies for a 1 oz. serving.

Greek Yogurt with Carrots: greek yogurt is a great source of protein! Try to find ones that aren't full of sugar! Over 15 grams is a lot of sugar!
Apples and peanut butter
Veggies and hummus dip: hummus is made from garbanzo beans and olive oil usually. Great fat/carb/protein dip!
Protein bars: BE CAREFUL WHEN CHOOSING THESE! There are tons out there that are FULL of ingredients that are hard to recognize. Stick with the larabars, TLC bars, Luna, etc.. these ones  are more natural. A lot of them can be found at costco in big packs!
Wheat crackers with string cheese: string cheese has 6 grams of protein in one stick!
Grapefruit and cottage cheese: grapefruit is an awesome fruit that doesn't spike your blood sugar. It will help you stay full longer
peanut butter and jelly sandwich: who says you have to be under 10 to eat these. Just look for natural jam and whole wheat bread.
Yogurt and granola: remember, when your buying yogurt try to get the plain ones and add you own sweetener and fruit.
Turkey and crackers:
Snap peas (or other veggies) and TLC bar: TLC bars have 6 grams of protein, and about 5 grams of fiber. They have good fats in them too. These are my favorite snack bars by far, they don't have a ton of sugar either.
Apple and protein frosting: I love protein frosting. Just get a scoop of any flavor whey protein and put a little water in it to form a paste. It tastes like caramel!
Banana and peanut butter:
Popcorn (100 calorie packs)
Beef jerky: it is full of protein, but also full of sodium...so don't go overboard

edamame (costco has individual serving size packs that you can throw into the microwave): full of protein

Grapes and cheese stick!

I hope this helps! I know your pregnant Kylee so you are always hungry :), but hopefully this will keep you satisfied for at least 30 minutes longer then normal! haha. If anyone else has some good snack ideas post them in the comment box! I would love to hear!

The secret ingredient to the creamiest, yummiest smoothies

The ingredient is...................XANTHAN GUM

  

You only use a pinch to a 1/2 tsp. in any smoothie/ice cream recipe and walaa! It is thick and creamy! I actually ate it with a spoon out of a bowl! Oh....and by the way it is a 100% pure ingredient! This bottle was about $5.00 at Good Earth. It will last forever!

Chocolate Strawberry Protein Smoothie

-1/2 cup soy milk

-1/2 cup water

-1/4 cup old fashioned oats

-6 large frozen strawberries

-Scoop of chocolate protein

-4 ice cubes

-1/2 tsp Xanthan Gum

-1/2 tsp. chia seeds

Before Dinner Snack.....

I don't know about you guys, but around 2-3 pm I get the munchies and really am looking forward to dinner. I need something that can get me by so I don't eat everything in the cabinet before dinner! This is a great snack. Good source of protein, carbs, fats, and veggies!

I started out with one of these crackers that I got from Good Earth. I then layered on some turkey from Costco. (It is the yummiest turkey ever! It is in the packaged deli meat section, and it a low sodium, mediterranean style turkey breast!) Then I spread on some hummus and topped with tomatoes and oregano! It was delicious! I love carrots and snap peas! They are so sweet and I love the crunch!

Another yummy idea would be to get a cracker, spread some guacamole or avocado with some cottage cheese and tomatoes!

Apple Dipping!

So I found this idea from a couple of different blogs and made up my own version of it....

It is protein paste and it is awesome for dipping fruits, putting it on waffles, etc...

I tried it yesterday with an apple and it tasted like caramel apples! So yummy!

Put a scoop of protein in a little bowl (I did Elite peanut butter whey protein others used Vanilla) with a splash of water and mix until it forms a paste. You may need to add a little more water. 

I dipped apples in it! It was delicious and I ended up licking the bowl clean after the apple were gone. It is awesome because you get about 25 grams of protein with your apple. Great snack!!

Not The Best Looking........

So I was really sketchy about trying this snack that I found on another blog http://www.une-vie-saine.com/....

But it was actually very tasty! And FILLING! I'm always looking for something to make me satisfied, because I feel like I am always hungry if I don't!

1 cup pumpkin, 1/4 cup peanut flour, splash of vanilla soy milk, 1 T. chia seeds, 1/2 T. almonds, stevia, cinnamon, vanilla extract, and a 1/4 cup fiber one cereal! 

It didn't taste like too much pumpkin like I thought it would! It tastes more like peanut butter goodness :) Try it out! Pumpkin is amazing for you, it is a lower glycemic index food so it doesn't spike the blood sugar, and it has great fiber components! Don't be scared off from the picture. It's yummy!

SMOOTHIE TIME

Peanut Butter Oatmeal Protein Smoothie:

This is Bradon's favorite smoothie! Drinks one everyday! Full of complex carbs, protein, good fats, and fiber!

• 1 cup milk
• 3 ice cubes
• 1 scoop chocolate peanut butter (Elite brand) whey protein
• 1 spoonful of peanut butter
• I spoonful of plain yogurt
• 1/4 cup oats

Berry Spinach Protein Smoothie

This is one of my favorite smoothies. Don't mind the color, it tastes delicious!! 

• For after a workout: about 250 calories, 25 grams of protein
• 1 cup soy milk
• 1 scoop vanilla protein powder
• 1/3 of a frozen banana
• about 5 frozen strawberries
• handful of frozen blueberries (or other berries)
• handful of spinach
• a little bit of water

• For a meal: about 310 calories, 23 grams of protein
• 1/2 cup soy milk
• 1/2 cup water
• 1/4 cup oatmeal
• 1 T. chia seeds
• 1 scoop of vanilla protein powder
• 1/3 frozen banana
• same berries and spinach as above.

***The reason why the shakes are different for a meal or after a workout is because after you are physically active you need quick carbs and protein. Where as in the meal smoothie you have chia seeds (which are full of omega-3 fatty acids and fiber) and you have oatmeal which is full of complex carbs and fiber. Fruit absorbs much quicker then oats, thus needed after a workout!

***You can buy chia seeds at any health store, I buy mine in the bulk at sunflower marker which is cheaper. 

Quick Boca Burger Sweet Potato Lunch

I got this quick lunch idea from another blog and I wanted to share it with you!

I always try to eat unprocessed, whole foods when possible and this is one of those meals!

• 1 boca burger patty cooked and crumbled
• I small sweet potato cooked and cut up
• A cup or so of steamed veggies (I used the Normandy blend from Costco)-Included cawliflower, broccoli, carrots, and squash
• Handful of spinach steamed
• 1 TBSP of balsamic vinaigrette or honey mustard vinaigrette
• Salt and Pepper to taste

MIX TOGETHER AND EAT! YUM!!!

I added a few leftover kidney beans too! 

Great protein! Great complex carbs! and of course my favorite.....VEGGIES!

Roasted Cinnamon Sugar Almonds

I love almonds but I get so sick of plain ones! I love cinnamon, so I made these and they are wonderful!

• 1 egg white
• 1 tsp. cold water
• 4 cups whole plain almonds
• 1/2 cup sugar or stevia (I use stevia powder)
• 1/4 tsp. salt
• 1/2 tsp. cinnamon

Preheat oven to 250. Lightly grease cookie sheet. Beat egg white, add water and beat until frothy. Mix sugar salt and cinnamon together in a bowl. Add almonds to egg white and water mixture. Stir until covered. Add sugar mix and toss.
Lay on cookie sheet. Cook for 45 min-1 hr stirring occasionally until golden. Allow to cool, then store in airtight containers!

If you use stevia, there are no added calories to the almonds! Just a lot more tasty!

MY HOMEMADE PROTEIN BARS

I got this recipe from the internet and did some major adjustments through trial and error. They are amazing now! Even my husband likes them!

• 3 cups oats
• 6 protein servings (I use 6 scoops) of chocolate peanut butter or chocolate flavor
• 3/4 cup natural peanut butter
• 1 1/2 cups milk or soymilk
• 1/4 cup water
• 2 egg whites
• 2 tsp. baking powder
• 1/2 tsp. salt

To help it mix better, I combine all the wet ingredients first then the dry. Mix very well in mixer. Pour into an oiled 9x9 pan. Bake at 350 for 25-35 min or until top is browned. Cut when they are cooled.

Makes 12 bars. After cut, put in the fridge. Must stay in the fridge or they will mold very quickly!

Estimated Nutrition:

Calories: 240 a bar

Fat: 8 grams

Carbs: 16 grams

Protein: 22 grams

**Its a perfect combination of protein, carbs, and fat! Help you feel full and satisfied during your busy day! Great for post-workout as well!

Chicken Salad Sandwich

This is my new favorite meal for lunch right now! It is delicious and nutritious. All you need is:

• Sandwich thins (you can find them at any store)
• 2 cans of shredded chicken (I get them from costco-they are the bigger cans)
• 1/2 cup plain greek yogurt
• 1 T. mayo
• 1 tsp. sugar or stevia
• 1/8 tsp. salt
• 2 tsp. lemon juice
• 1 1/2 tsp. dijon mustard (or regular)
• Dash of black pepper
• 1/2 tsp curry powder
• 2/3 cup chopped apples or grapes
• 1/3 cup chopped celery

MIX TOGETHER! Makes about 5 servings!