When I get home from work, sometimes (okay pretty much ALL the time) I have no desire whatsoever to cook.
Thankfully I found this recipe in one of my Clean Eating magazines that is quick, easy and tastes awesome.
Microwave Turkey Jacket Potato
3 oz Extra Lean Ground Turkey Breast
1 Lrg baking potato
2 T salsa
2 T low fat sour cream
Italian seasoning, to taste
INSTRUCTIONS:
1. Brown ground turkey over medium heat until cooked through, about 10 - 12 minutes.
2. Pierce potato with a fork and place inside a clean, damp paper bag. Microwave on high for approximately 3 minutes. Turn it over, and cook another 3 minutes. Let is cool for about 5 minutes. Slice open potato. Scoop out center, leaving about 1/4 inch for stability.
3. Mash scooped-out potato with other ingredients, and then stuff mixture back into potato skin. If you wish, you can microwave it again for about 1 minute so that it's very hot.
I normally use a sweet potato or yam instead of baking potato and I've never used a paper bag, I just put it right in the microwave after I've pierced it. It works just fine.
You may think that it doesn't look like very much, but be assured, it is very filling. I normally just pair it with some steamed or raw veggies and I'm good to go.
A great tip on this one is to fry up the turkey and then freeze it in prepackaged portions so all you have to do is just take a bag out of the freezer, heat it and voila ... food!
Anyone else have any quick meal ideas?
Have a great week and hope you are all finding some tips in the posts that can help you with your Clean Eating journey.
Tuesday, March 16, 2010
Friday, March 12, 2010
5 Simple Things to Change
I have a few friends who think I'm just nuts for adopting this type of lifestyle. I hear things like, too restrictive, too hard on willpower, too time consuming.
And perhaps all of those are true, but to me, the benefits are soooo worth the effort.
I remember the first time I looked in the mirror and could see my ribs outlined. I was like, hey, look what I got in there! Bones that I could see for the 1st time in probably 20 years. It was awesome.
My point in all of this is, do YOU look at your body in the mirror and like what you see? Or were (and still are) like me who say, hmmm ... I really hate that when I sit down, I get that muffin top look. Cuz man, I hate that!
Now, I know that as women we tend to over criticize our own bodies and we rarely see ourselves as others do but we need to like who and what we are for our own peace of mind. So if I can change just a couple of little things that will help me feel better about myself and my body ... I'm all for that.
Here are 5 simple things that you can change right now that required little to no effort on your part (other than maybe going grocery shopping!)
1. Don't drink your calories: drinking full sugar pop or juice can be highly caloric. When you are trying to lose weight, the goal is to put in less calories than your body puts out so that you can lose a pound or two. This is an easy way to cut some of those calories out. Stick with water, tea, coffee or diet pop if you must (and I MUST, though I'm going to try to cut diet pop out, I know how unhealthy it is for you!)
2. Switch out your regular sugar for sucanat: change your regular table sugar to sucanat. I also use honey for sweetening in baking as well as agave nectar (although now there seems to be some controversy on whether agave nectar is any healthier for you. Go figure!)
Don't be confused that turbinado sugar is the same as sucanat - it's not and is not as healthy for you. I did not realize that until I went and looked on the internet after I had been using it for some time.
3. Exchange 1/2 of your white flour for whole wheat flour: when you are baking, if you can't see yourself changing all of your recipes to whole wheat flour, try substituting 1/2 whole wheat for the white. When you do that however, make sure that you add more liquid ie: water, skim milk, even applesauce. Whole wheat flour is thicker and denser so needs more moisture in it to remain nice and moist once baked. I also make sure when I do buy white flour, I buy the unbleached white.
4. Substitute applesauce in your baking: when baking loaves, muffins, scones, you can always use applesauce as a substitute for the oil ie: butter, margarine or vegetable oil that is called for in your recipe. You may need to play around with it to see how you like it but I've had awesome success with that type of baking and exchanging out all the butter for applesauce.
Note: I don't do that with cookie though, they won't firm and get crispy if you do not have some type of oil in there. You can use an olive oil based margarine such as Olivinia or Becel in place of butter for this though.
5. Drink 2 litres of water a day: I know it sounds like a lot, and it is but the benefits far outweigh the having to pee every 1/2 hour!
If anyone else has a tip, I'd love to hear it so leave a comment and join as a member. For those of you that just get my email, you need to actually come to the blog website to leave a comment and join. The link is at the bottom of the email.
I would really like to get some interaction going. Please ask questions, leave tips, tell the rest of us what you tried, what works and doesn't work. Hope to hear from you soon.
Have a wonderful Friday.
And perhaps all of those are true, but to me, the benefits are soooo worth the effort.
I remember the first time I looked in the mirror and could see my ribs outlined. I was like, hey, look what I got in there! Bones that I could see for the 1st time in probably 20 years. It was awesome.
My point in all of this is, do YOU look at your body in the mirror and like what you see? Or were (and still are) like me who say, hmmm ... I really hate that when I sit down, I get that muffin top look. Cuz man, I hate that!
Now, I know that as women we tend to over criticize our own bodies and we rarely see ourselves as others do but we need to like who and what we are for our own peace of mind. So if I can change just a couple of little things that will help me feel better about myself and my body ... I'm all for that.
Here are 5 simple things that you can change right now that required little to no effort on your part (other than maybe going grocery shopping!)
1. Don't drink your calories: drinking full sugar pop or juice can be highly caloric. When you are trying to lose weight, the goal is to put in less calories than your body puts out so that you can lose a pound or two. This is an easy way to cut some of those calories out. Stick with water, tea, coffee or diet pop if you must (and I MUST, though I'm going to try to cut diet pop out, I know how unhealthy it is for you!)
2. Switch out your regular sugar for sucanat: change your regular table sugar to sucanat. I also use honey for sweetening in baking as well as agave nectar (although now there seems to be some controversy on whether agave nectar is any healthier for you. Go figure!)Don't be confused that turbinado sugar is the same as sucanat - it's not and is not as healthy for you. I did not realize that until I went and looked on the internet after I had been using it for some time.
3. Exchange 1/2 of your white flour for whole wheat flour: when you are baking, if you can't see yourself changing all of your recipes to whole wheat flour, try substituting 1/2 whole wheat for the white. When you do that however, make sure that you add more liquid ie: water, skim milk, even applesauce. Whole wheat flour is thicker and denser so needs more moisture in it to remain nice and moist once baked. I also make sure when I do buy white flour, I buy the unbleached white.
4. Substitute applesauce in your baking: when baking loaves, muffins, scones, you can always use applesauce as a substitute for the oil ie: butter, margarine or vegetable oil that is called for in your recipe. You may need to play around with it to see how you like it but I've had awesome success with that type of baking and exchanging out all the butter for applesauce.
Note: I don't do that with cookie though, they won't firm and get crispy if you do not have some type of oil in there. You can use an olive oil based margarine such as Olivinia or Becel in place of butter for this though.
5. Drink 2 litres of water a day: I know it sounds like a lot, and it is but the benefits far outweigh the having to pee every 1/2 hour!
If anyone else has a tip, I'd love to hear it so leave a comment and join as a member. For those of you that just get my email, you need to actually come to the blog website to leave a comment and join. The link is at the bottom of the email.
I would really like to get some interaction going. Please ask questions, leave tips, tell the rest of us what you tried, what works and doesn't work. Hope to hear from you soon.
Have a wonderful Friday.
Wednesday, March 10, 2010
Recipe for a Clean Desert
Okay, we all know that sooner or later, we want something that will satisfy our sweet tooth.
If you like oatmeal and apples, pears or really any kind of berry, this crumble recipe is for you. It's awesome!
Olive oil cooking spray
1/3 c Sucanat Sugar (normally found in the organic section of your grocery store, I normally buy mine in the US as it is much cheaper)
2 T Whole Wheat Flour
1/2 t cinnamon
2 Granny Smith Apples, peeled, cored and sliced thin (I have used many different types of apples and even pears on occasion)
2 c Fresh Cranberries or any type of berry
1/2 c Old Fashioned Oats
1/4 c Maple Flakes (I normally just use Maple Syrup however if I do, I increase the amount of oatmeal used to 1 cup)
1/4 t Baking Powder
1/4 t Sea Salt
1 1/2 T Canola Oil
1 T 100% apple juice
INSTRUCTIONS
Preheat oven to 375F. Lightly coat an 8 inch baking pan with cooking spray.
In a large mixing bowl, combine sucanat, flour and cinnamon; add apple slices and berries, mix together and spread evenly in the prepared baking pan.
In a medium bowl, mix together oats, maple flakes, baking powder and salt.
In a separate bowl, combine oil and apple juice; then add it to oat mixture, distributing evenly until mixture appears crumbly.
Sprinkle oat mixture over apples and berries and bake for 35 minutes until bubbly. Can be served either warm or chilled.
Enjoy!
"Found in the Clean Eating magazine, Jan/Feb 2009 edition."
That's it for me today, up way too early and going to go and get some sleep.
Have a great day tomorrow.
If you like oatmeal and apples, pears or really any kind of berry, this crumble recipe is for you. It's awesome!
Olive oil cooking spray
1/3 c Sucanat Sugar (normally found in the organic section of your grocery store, I normally buy mine in the US as it is much cheaper)
2 T Whole Wheat Flour
1/2 t cinnamon
2 Granny Smith Apples, peeled, cored and sliced thin (I have used many different types of apples and even pears on occasion)
2 c Fresh Cranberries or any type of berry
1/2 c Old Fashioned Oats
1/4 c Maple Flakes (I normally just use Maple Syrup however if I do, I increase the amount of oatmeal used to 1 cup)
1/4 t Baking Powder
1/4 t Sea Salt
1 1/2 T Canola Oil
1 T 100% apple juice
INSTRUCTIONS
Preheat oven to 375F. Lightly coat an 8 inch baking pan with cooking spray.
In a large mixing bowl, combine sucanat, flour and cinnamon; add apple slices and berries, mix together and spread evenly in the prepared baking pan.
In a medium bowl, mix together oats, maple flakes, baking powder and salt.
In a separate bowl, combine oil and apple juice; then add it to oat mixture, distributing evenly until mixture appears crumbly.
Sprinkle oat mixture over apples and berries and bake for 35 minutes until bubbly. Can be served either warm or chilled.
Enjoy!
"Found in the Clean Eating magazine, Jan/Feb 2009 edition."
That's it for me today, up way too early and going to go and get some sleep.
Have a great day tomorrow.
Tuesday, March 9, 2010
Clean Eating Magazine
I was going though one of my Clean Eating magazines looking for some new tips or recipes to share with you all and I came across the following statement:
The soul of clean eating is consuming food in its most natural state, or as close to it as possible. It is not a diet; it's a lifestyle approach to food and its preparation, leading to an improved life - one meal at a time.
Well, that about sums it up for me. SERIOUSLY.
People always ask me, what exactly is Clean Eating? That statement is what it's really all about. They go on to clarify it further, have a look:
Eat five to six times a day - three meals and two to three small snacks. Include a lean protein, plenty of fresh fruit and vegetables, and a complex carbohydrate with each meal. This keeps your body energized and burning calories efficiently all day long.
SIDE NOTE: Because I was asked, I went and found this link explaining exactly what complex carbs are. It's a great site, take a gander.
http://www.nlm.nih.gov/medlineplus/ency/article/002469.htm
Drink at least two liters of water a day
Get label savvy - Clean foods contain just one or two indredients. Any product with a long ingredient list is human-made not considered clean.
Avoid processed and refined foods - such as white flour, sugar, bread and pasta. Enjoy complex carbs such as whole grains instead.
Know thy enemies - Steer clear of anything high in saturated and trans fats, anything fried or anything high in sugar.
Shop with a conscience - Consume humanely raised and local meats.
Consume healthy fats - (essential fatty acids, or EFAs) every day.
Learn about portion sizes - and work toward eating within them.
Reduce your carbon footprint - Eat produce that is seasonal and local. It is less taxing on your wallet and our environment.
Drink water with a lemon wedge - A glass of red wine for a special occasion is OK but it should be a rare indulgence. The health benefits of red wine are reversed after more than one glass a day.
Slow down and savor - Never rush through a meal. Food tastes best when savored. Enjoy every bite.
Take it to go - Pack a cooler for work or outings so you always have clean eats on the go.
Make it a family affair - Food is a social glue that should be shared with loved ones. Improve the quality of your family's life along with your own.
I copied the article straight out of the "Clean Eating Magazine" so I'm hoping that I'm not infringing on any copyrights or anything.
I love the magazine, it is well worth the money it costs. They have some great subscription prices or they did when I purchased mine. Here is a link to their website where you can get a small preview of their current issue and subscription information.
http://cleaneatingmag.com/splashbook/ce_magholder1.html
I'll leave you with this awesome Pizza dough recipe for the bread machine. My whole family loves it (even the picky eaters of which I have three!).
1 1/4 C Warm Water
3 Tbsp Olive Oil
1 Tbsp Sea Salt
2 Tbsp Sucanat Sugar
1 C Unbleached White Flour
1 1/2 C Whole Wheat Flour
1/2 C Parmesan Cheese
2 Tbsp Basil
1 Tbsp Oregano
4 Tsp Bread Machine Yeast
1. Add all ingredients into your bread machine pan in the order listed above. Select the dough setting.
2. When the machine is done, dust your counter with both flour and corn meal.
3. Roll the dough gently to thoroughly cover with the flour and corn meal.
4. Roll out to the desired size and thickness. Pierce the dough with a fork all over to avoid air bubbles from developing in the dough while baking.
5. Blind bake the shell at 400F for 10 - 15 minutes until crust is a light brown.
6. Remove from oven, add your sauce and clean toppings then return to the oven for another 10 - 15 minutes.
7. ENJOY!
Keep it clean ... eating that is!
The soul of clean eating is consuming food in its most natural state, or as close to it as possible. It is not a diet; it's a lifestyle approach to food and its preparation, leading to an improved life - one meal at a time.
Well, that about sums it up for me. SERIOUSLY.
People always ask me, what exactly is Clean Eating? That statement is what it's really all about. They go on to clarify it further, have a look:
Eat five to six times a day - three meals and two to three small snacks. Include a lean protein, plenty of fresh fruit and vegetables, and a complex carbohydrate with each meal. This keeps your body energized and burning calories efficiently all day long.
SIDE NOTE: Because I was asked, I went and found this link explaining exactly what complex carbs are. It's a great site, take a gander.
http://www.nlm.nih.gov/medlineplus/ency/article/002469.htm
Drink at least two liters of water a day
Get label savvy - Clean foods contain just one or two indredients. Any product with a long ingredient list is human-made not considered clean.
Avoid processed and refined foods - such as white flour, sugar, bread and pasta. Enjoy complex carbs such as whole grains instead.
Know thy enemies - Steer clear of anything high in saturated and trans fats, anything fried or anything high in sugar.
Shop with a conscience - Consume humanely raised and local meats.
Consume healthy fats - (essential fatty acids, or EFAs) every day.
Learn about portion sizes - and work toward eating within them.
Reduce your carbon footprint - Eat produce that is seasonal and local. It is less taxing on your wallet and our environment.
Drink water with a lemon wedge - A glass of red wine for a special occasion is OK but it should be a rare indulgence. The health benefits of red wine are reversed after more than one glass a day.
Slow down and savor - Never rush through a meal. Food tastes best when savored. Enjoy every bite.
Take it to go - Pack a cooler for work or outings so you always have clean eats on the go.
Make it a family affair - Food is a social glue that should be shared with loved ones. Improve the quality of your family's life along with your own.
I copied the article straight out of the "Clean Eating Magazine" so I'm hoping that I'm not infringing on any copyrights or anything.
I love the magazine, it is well worth the money it costs. They have some great subscription prices or they did when I purchased mine. Here is a link to their website where you can get a small preview of their current issue and subscription information.
http://cleaneatingmag.com/splashbook/ce_magholder1.html
I'll leave you with this awesome Pizza dough recipe for the bread machine. My whole family loves it (even the picky eaters of which I have three!).
1 1/4 C Warm Water
3 Tbsp Olive Oil
1 Tbsp Sea Salt
2 Tbsp Sucanat Sugar
1 C Unbleached White Flour
1 1/2 C Whole Wheat Flour
1/2 C Parmesan Cheese
2 Tbsp Basil
1 Tbsp Oregano
4 Tsp Bread Machine Yeast
1. Add all ingredients into your bread machine pan in the order listed above. Select the dough setting.
2. When the machine is done, dust your counter with both flour and corn meal.
3. Roll the dough gently to thoroughly cover with the flour and corn meal.
4. Roll out to the desired size and thickness. Pierce the dough with a fork all over to avoid air bubbles from developing in the dough while baking.
5. Blind bake the shell at 400F for 10 - 15 minutes until crust is a light brown.
6. Remove from oven, add your sauce and clean toppings then return to the oven for another 10 - 15 minutes.
7. ENJOY!
Keep it clean ... eating that is!
Monday, March 8, 2010
Back by Popular Demand!
Wow ... I can hardly believe that it's been over a year since I wrote on this.
I began a full-time job a year ago and some things just slid right off my plate - obviously this was one of them.
However, I have had requests to continue with my blog (you know who you are) so here we go again.
My clean eating journey in the last year has been just that ... a journey. I haven't done it consistantly unfortunately but have at least managed to TRY! I've been off and on again more times than I can count. Birthdays, special occasions, etc. come up and I simply get off and can't seem to get back on quickly.
I'm at an on again stage and hope to stay here!
I've been told that I'm an all or nothing kind of person. And I guess I am. I find it hard to have "Cheat Days" as some people call them. When I do that, I find it VERY hard to get back on. So my solution is really to try to just stay clean all the time and just find clean recipes that I can "cheat" with.
My friends Maria and Nin have decided to start clean eating as they want to lose a bit of weight like me. It's great that I now have buddies! I think this will help all of us stay on track. Anyone else want to join us?
I hope to write a tip a day so here is mine for today:
Make Sunday your food planning day for your week.
Yesterday, my husband and I did the following:
1. Put 8 frozen chicken breats in a crock pot, poured a tetra pack of low sodium chicken broth over top, sprinkled 1 t seasoning of garlic plus (Costco) and cooked it on high for 4 hours and then on low for another 2.
When it was done, we put the chicken breasts in a large container, drained the broth in as well (straining it to get out all the fat first) and we now have chicken for the week to either make soup out of, shred to put on a salad, etc.
2. Sliced up veggies and put them in stream bags for suppers. We did a bag of brocolli, a bag of carrots and cawliflower & a bag of sweet potatoes.3. Sliced up veggies for munching on during the week. We did a huge bowl and simply put it in the fridge. Everyday, I go and just fill up little containers to send for all our lunches. (Someone asked me if the veggies dry out. No, as I spray a bit of water onto them everyday - draining the old first - this helps them not to dry out).
4. We sliced up fruit and made a big bowl of fruit salad.
5. Made up a batch of muffin mix as it needs to sit overnight before it is ready to bake. If anyone wants the recipe, let me know. I originally got it from Weight Watchers but have tweeked it a bit to be cleaner.
6. Baked some pizza dough so that shells are ready to go for the kids when they want pizza. (My husband had previously made the dough in the bread machine and froze it). Great recipe if you want it.
7. Put the indredients for Pita Bread into the bread machine. After 2 hours, we baked the pitas. Yummy, fresh pitas!
8. Marinaded salmon with 2T maple syrup and 2T soya sauce mixed together. I leave it in the fridge overnight for the flavouring to soak in and I will bake it for supper tonight. There will be leftovers for lunches during the week.
9. Took out a package of ground turkey from the freezer to defrost in the fridge. We'll either cook it up for spagetti or chili later in the week.
10. Hard boiled some eggs so I can take them for my morning protein snack at work.
It took us probably around two hours with both of us doing it to get it done and now we are prepared for the week.
Wow, I actually didn't even realize that we had done that much. This is only our second week of preparing this way but it was AWESOME last week. Being prepared made such a difference.
We all know what it's like coming home from work at 5 and having nothing ready to go for supper ... you're starving and just want the closest and easiest thing. Well, now I can just pop the salmon into the over, the steam bag into the microwave, put the veggie bowl onto the table and voila ... Supper is served.
When I was in the good ol' US of A on Saturday grocery shopping, I found these brown rice bowls. I haven't tried them yet but it says they are pre-cooked brown rice, ready in 90 seconds (microwave) and the only ingredients are brown rice and water. I'll let you know how they taste after I've had one for lunch this week.
Would love to hear from anyone on either struggles or successes so POST IT WILL YOU! LOL
Have a great day and keep it clean ... eating that is!
Thursday, February 12, 2009
Back again ...
Well, I've been off plan for quite some time now. Not sure exactly why, just can't seem to stay away from the junk! And here I was telling everyone how easy it was to stay on track! LOL
My goal is to begin again tomorrow. I've been saying that everyday now for about three weeks but hope that I can finally get it together. I think I just need to throw out absolutely all of the junk food in the house and kiddies and hubby be damned! : )
Has anyone been having success with eating clean? I can't believe how quickly the belly fat has returned just from 3 weeks of eating crappy. All the more incentive to get it together I guess.
Words of encouragement are always welcome ... hehehe.
I will be starting to do the Cooler Plan #1 again as I know I will see results quickly and I really need that right now. Has anyone else noticed that once you give yourself that permission to eat poorly, it becomes harder to get back at it? And it doesn't just end with the eating. Don't you find that when you are not eating very well, exercise seems like a huge chore as well?
Oh well, as they say, tomorrow is another day and another chance to begin anew.
Let me know if anyone has tried anything new that worked or if I can offer any help to you. Even though I haven't been doing it, I still know how! : D
Talk to you again soon and keep it clean ... eating that is.
My goal is to begin again tomorrow. I've been saying that everyday now for about three weeks but hope that I can finally get it together. I think I just need to throw out absolutely all of the junk food in the house and kiddies and hubby be damned! : )
Has anyone been having success with eating clean? I can't believe how quickly the belly fat has returned just from 3 weeks of eating crappy. All the more incentive to get it together I guess.
Words of encouragement are always welcome ... hehehe.
I will be starting to do the Cooler Plan #1 again as I know I will see results quickly and I really need that right now. Has anyone else noticed that once you give yourself that permission to eat poorly, it becomes harder to get back at it? And it doesn't just end with the eating. Don't you find that when you are not eating very well, exercise seems like a huge chore as well?
Oh well, as they say, tomorrow is another day and another chance to begin anew.
Let me know if anyone has tried anything new that worked or if I can offer any help to you. Even though I haven't been doing it, I still know how! : D
Talk to you again soon and keep it clean ... eating that is.
Monday, January 26, 2009
A baking day
Thought I would just post a recipe that I made today. Yummy, yummy.
Credit for the recipe needs to go to Jessica Seinfield although I do change it up a bit to make it cleaner.
Chocolate Chip Cookies
1/2 c Raw or turbinado sugar
1/4 c Brown sugar Splenda
1/2 c Olivinia margarine
1/4 c fat free sour cream
2 large egg whites
2 t vanilla
1 15 oz. can chickpeas, drained and rinsed
2 c semi-sweet chocolate chips
2 c whole wheat flour
1/2 c oats
1 t baking soda
1/4 t sea salt
1. Preheat over to 350 F. Coat a baking sheet with cooking spray.
2. In a large mixing bowl, beat the sugars, margarine, & sour cream until smooth. Beat in the egg whites and vanilla, then the chickpeas and chocolate chips. Add the flour, oats, baking soda, and salt and mix on low speed until a thick dough forms.
3. Drop by spoonfuls onto the baking sheet, spaced about 2 inches apart. Press gently with a fork to flatten. Bake until the cookies are golden brown and just set, 11 to 13 minutes; do not overbake. Transfer to rack to cool.
4. Store in airtight container for up to 3 days. Freezes well.
I know ... sound kinda grose but the kids eat them! Best to eat cold though after they cool down completely.
Makes about 40 cookies or so.
Give them a try and let me know if you like them or not. Mostly I make these for the kids. If I was making them just for me, I would try to substitute the semi-sweet chips with unsweetened and give that a try.
If you have a favorite recipe you'd like me to try and make over, just send it to me. I love to bake!
Until later.
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