Tilapia

I try to eat fish at least twice a week.  Tilapia is one of my favorites!  Its low in calories and fat but high in good quality protein! Try this meal on a busy night.  It literally takes no time and is so easy. 


Step 1. squeeze 1 lemon or lime ( I use whatever I have in the house) and a little olive oil over the fish filets.  Season with sea salt, pepper, and paprika. 
Step 2.  Steam green beans ( I like the organic ones that already are cut and cleaned in the bag...saves time). When the beans are done stain the water out and put back in pot.  sprinkle some slivered almonds and blue cheese crumbles on top of the beans.  Cover with a lid to let the blue cheese melt and keep the beans warm. 
Step 3.  Cook couscous as directed.   With this meal I used whole wheat pearled couscous.  Instead of water I use free range chicken broth...it adds a little more flavor.  If you have never tried pearled couscous  (also called Israeli couscous)  I highly recommend you do!

I'm Back!

I'm Back! As most of you know, I now have a healthy beautiful baby girl! She has completely stole my heart (and her dad's of coarse)! Ever since she was born I feel like I have had absolutely no time.  Its amazing how busy one little person can keep you.  I absolutely LOVE being a mom.   Now that she is one month old I feel like I am back in the swing of things and even have little muffin on somewhat of a routine.  
The past few weeks I have made myself a "get back in shape" plan which has also consisted of a revised nutrition plan as well.  I have been directed by Kallie's pediatrician to stay away from dairy and nuts for a month to see if she has an allergy to it.  This has not been easy as I LOVE greek yogurt, cheese and anything with nuts and nut butters.  However I have found a new love for Rice Milk and dairy free dark chocolate chips from whole foods :) Breastfeeding has made me watch what I eat more than ever.  A baby with an upset tummy is no fun, so my diet has been a little boring lately but I will try and post some good Clean Recipes for you all.
 Hope you enjoy!

This is one of my new favorite things! Veggie Patch products are in the organic section of the grocery store. I have been enjoying the falafel on a whole wheat pita for lunch.  Its quick and easy and so Yummy! Veggie patch also makes a "meat" ball that is very good as well with a little sauce and whole wheat noodles. 

Eggplant Stir Fry

This recipe is great for nights when you are really busy.  The recipe in Clean Eating calls for lean ground beef, but I used white ground chicken instead.  Make extra and use leftovers in a wrap the next day for lunch. 


1 baby eggplant (keep the skin on that is where most the the nutrients are found) sliced into rounds
1 red bell pepper
1 yellow onion
2 tsp ground cumin
2 tsp ground coriander
1 tbsp paprika
sea salt to taste
2 tomatoes diced
1 tbsp minced garlic
2 yellow squash but into rounds
1\2 pound of lean ground turkey, chicken or beef

In Large skillet heat oil for 1 min. Add onion and pepper and saute.  Meanwhile in small bowel combine spices. Stir in tomatoes, garlic, eggplant and squash.  Cover and cook about 5 min. In another skillet brown meat with seasonings.  When the meat is done add into the veggie mixture and enjoy:)

Kale Chips

Kale is one of the main Power foods that should be in everyone's weekly diet, but most people have never even tried it! There are many ways you can eat Kale.  Raw in salad, steamed as a nice side dish, or as a wonderful snack make Kale chips! Give it a try...I think you will be pleasantly surprised.  I actually got this recipe from a client and have been hooked!

Directions:
Wash 1 bunch of Raw Kale. Remove from steams and place on a baking sheet.  Sprinkle with olive oil and sea salt.  Bake for about 12min at 400 degrees.  Enjoy as a replacement for your full fat chips. 

Mini Polenta Pizza

I wasn't sure how these would turn out, but to my surprise they were so good and better yet cured my craving for pizza! 
Ingredients:

1 package of precooked polenta
part skim mozzerella cheese
organic all natural pizza sauce
green peppers

Slice the polenta, add toppings and bake at 400 for about 25 min.

Mexican Casserole

   *

    *1 cup brown rice
   * 1 cup chicken broth (or use proportions recommended on rice cooker)
   * 1 tablespoon olive oil
   * 1/3 cup diced onion
   * 1 clove garlic, minced
   * 1 medium zucchini, thinly sliced
   * 2 cooked skinless boneless chicken breast halves, chopped
   * 1/2 cup sliced mushrooms
   * 1/2 teaspoon cumin
   * salt to taste
   * ground cayenne pepper to taste
   * 1 (15 ounce) can black beans, drained
   * 2 jalapenos
   * 1 cup shredded carrots
   * 1 cup shredded reduced fat  mexican cheese

  1. Cook the rice and broth in the rice cooker
  2. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a
large casserole dish.
  3. Heat the olive oil in a large skillet over medium heat, and cook
the onion and garlic until tender. Mix in the zucchini, chicken,
carrots, and mushrooms. Season with cumin, salt, and ground cayenne
pepper. Cook and stir until zucchini is lightly browned and chicken is
heated through.
  4. In large bowl, mix the cooked rice, onion, zucchini, chicken,
beans, jalapenos, and 1/2 the cheese. Transfer to the prepared
casserole dish, and sprinkle with remaining cheese.
  5. Cover casserole loosely with foil, and bake 30 minutes in the
preheated oven. Uncover, and continue baking 10 minutes, or until
bubbly and lightly browned.

Clean Eating Bannana Muffins

Recipe: 
3 Egg Whites
3 Ripe bannanas
1\2 cup unsweetened applesauce 
1\4 cup Agave Nectar or 1\2 cup Pure Maple Syurp
2 Cups whole wheat flour (I also like to use Spelt Flour when I have it on hand)
 1 teaspoon baking soda
1 tablespoon ground cinnamon
1\2 teaspoon baking powder
1\2 teaspoon Sea Salt
1\2 cup Raisins 
1\2 cup Slivered Almonds (or walnuts)

Mix All wet ingredients in a bowl, and all Dry in a separate bowl.  Add both mixtures to a large bowl.  Bake at 325 until golden brown.  Usually about 30min.

Yum Yum!

 I tried to blog everything I ate for one dayy.....I got Breakfast, lunch and dinner down just forgot my snacks.  I usually have the same thing everyday in between clients for a snack though while I am working.  Either a Chobani greek yogurt with almonds, walnuts, or ground flaxseed, a kashi granola  with a piece of fruit or a luna bar.  These snacks I find are the easiest for on the go. 

Today for breakfast at about 7am I had a 1\2 cup liquid Free Range Organic egg whites, 1 piece of Ezekiel toast with a little olive oil ( I use olive oil instead of butter on everything), and half a grapefruit.  By 9am I was getting hungry already so I had a bannana to tie me over until I had time to scarf down a yogurt. My little girl must be growing, because I am STARVING every 2 hours.   Lunch at about noon  was a Ezekiel wrap with hummus, avacado, pickles, spinach, and tomato.  Delish! Oh and 2 pieces of dark chocolate I found in my freezer :)

I have not been to the store all week, because I am trying to clean out our freezer and fridge of food that has been in there a while.  So for dinner I roasted a free range chicken with cumin, sea salt, pepper, oregano and garlic.  After that cooked for about 30min I threw in some new potatoes and brussel sprouts that needed to be used up.  It actually turned out really good! My husband even made a sandwich with it the next day to take to work:)  I wish I took a picture of my dessert of  Sliced mango with agave and whip cream on top! YUM YUM! I will say I do miss my glass of red wine at night..........

Fast Lunch time Salad

Whenever the weather is nice I want a salad.  Just about every day I come home for lunch or make it the night before and eat in my office at the gym.  This has been my favorite this week:

Organic Spring Mix, Canned organic Chicken (its a quick and easy protein source), organic tomatoes, celery, Carrots, Red wine vinegar and olive oil.

Break out the Grill!

Grilling Season....I love it! I don't eat Pork very often, but when I do I like to buy an organic  pork chop with the bone in .  The bone in gives it a little more flavor and taste great on the grill. Like everything I make, I  make extras for leftovers the next night or lunch.  This makes it so much easier on busy nights when you really don't feel like doing much of anything after work and will keep you from ordering out!
Grilled Pork Chops
In a small bowl, combine 1 tablespoon of Olive Oil, smoked Paprika, Cumin, Sea Salt and Pepper ( I never measure just make sure there is enough to cover both sides).  Rub on each side of the chops.  Grill each side about 10 min.  or no longer pink in the center.  I like mine a little burnt on the outside:)

Tonight I made sweet potatoe fries and green beans to go along with our Pork Chops.  Sweet potatoes are a power food and I believe should be eaten at least once a week.  There are many different ways to eat them.  My favorite is to cut in the shape of fries, toss in a freezer bag with a little olive oil, season salt, and bake on a baking dish for 1 hour at 400 degrees.  DELISH!

  

 

 For the Green Beans simply steam with a little low sodium free range chicken broth, Season with Oregano and done!

Sping is almost here!

This is my favorite time of year.  Everyone starts coming out more, the walking paths suddenly aren't so lonely anymore, and finally fresh produce is at its peak once again!  With warm weather approaching, I thought I would look for some healthy side dishes.  A question I am asked every year around Spring and Summer is "What can I bring to a cookout that is still a clean food?"  I found two salads in the March issue of Clean Eating that will be perfect for any group you are getting together with.  Even those who aren't used to a "Clean" way of eating will love both of these! 

SIDE ITEM 1: MOROCCAN CHICKPEA SALAD  serves 6 (this one was my favorite)
*Chickpeas are a great source of protein, so this salad is hearty enough to eat as a complete meal on its own for those who are vegetarians. 
Ingredients:
3 tbsp olive oil
2 tbsp fresh lemon juice
2 tsp. cumin
sea salt and ground pepper
dash cayenne pepper
3 cups BPA free canned chickpeas drained and rinsed
1 large carrot, peeled and cut into thin slices
3 green onion thinly sliced
2 plum tomatoes, diced
1 red bell pepper, diced
1\4 cup of cilantro
1\2 cup low fat feta
In a small bowl, whisk  together oil, lemon juice, cumin, salt, pepper, and cayenne.
In a large bowl, combine chickpeas, carrot, onions, tomatoes, red pepper, cilantro, and feta.
Pour lemon dressing over chickpea mixture and toss to combine. 
*Can be served right away or refrigerate for 24 hours. 

SIDE ITEM 2: MEDITERRANEAN VEGETABLE, WHITE BEAN AND FETA PENNE (serves 6)
Ingredients:
6 oz whole wheat pasta
1 cup canned BPA free white beans rinsed and drained
2 med. tomatoes, chopped
4 cloves garlic, minced
1 tsp. balsamic vinegar
1 tsp. dried basil
1\4 tsp red pepper flakes
1\4 tsp sea salt
2 tbsp olive oil
1 med. zucchini cut lengthwise then into 2 inch pieces
1 med. green pepper cut into strips then 2 inch pieces
1\2 tsp dried rosemary
1 cup low fat feta
Cook penne according to the box.  Add beans last few min. of cooking.  In a med. bowl mix tomatoes, garlic, vinegar, basil,, pepper flakes, set aside.
Heat 1 tsp oil in large skillet on med-high heat.  Add zucchini and bell pepper cook until edges are brown.  Stir in tomatoe mixture and drizzle with remaining oil.  cover and keep warm. 
Drain penne-bean mixture, place in a serving bowl, sprinkle with rosemary and 1\2 the feta. Spoon zucchini mixture over top and finish with remaining feta. 

Soy and Sesame Seed Grilled Salmon

Salmon is one of the top 10 power foods and should be eaten 1-2 times a week.  I make this dish every week not only because it is one of my favorite meals (Joey's as well) but because Salmon can be eaten without the fear of to much murcury.  It is also a great source of protein, healthy fats, and just 4 oz. provides a whole days worth of vitamin D. There is not a whole lot of others foods that have as many health benefits as Salmon. 

I like to buy a large piece each week fresh from the sea food counter a day or two before I am going to cook it.  Frozen fish just doesn't tastes as good to me.  I look for a piece that will be enough to serve myself and my husband as well as have enough for to put on a salad for lunch later that week. 
This recipe can be prepared and on the table within 30 min. 

1.  Put foil down on a baking dish.  Spray with olive oil.  Put salmon on top of the foil.
2. Mix in a small bowl 1 tbsp. minced garlic and about 1\2 (depending on the size of your filet) cup of light soy sauce. Pour over fish.
3. Sprinkle ground pepper and Sesame seeds on top of fish. Bake or grill for about 20  min or until done. 
*Serve with some green veggies and a side of  brown rice or whole wheat couscous.

Back in Action!

Last week was rough.  I had a terrible cold..its still hanging around, but since I can't take any med's I think it  makes me feel worse than a normal cold!  I feel much better this week though! Today I walked 3 miles and feel even better than I did before my walk.  With this nice weather its hard not to be outside soaking it in. 


Lately I have really been wanting Italian food.  I usually don't eat pasta a whole lot because lets face it most Italian dishes are not very figure friendly and usually after eating white pasta your blood sugar spikes so high you feel like crap when you are done eating! I found this recipe for Couscous Casserole in Parents magazine.  Its a Mark Bittman Simple Suppers Meal.  I made a few changes to make it even cleaner.  This dish was so amazingly good and easy to prepare I think I like it even better than regular full fat lasagna.  I think even picky eater kids would enjoy this one (and they won't even know its healthy). 

COUSCOUS CASSEROLE (serves 6)

Ingredients:

2 tablespoon olive oil

1 tablespoon minced garlic

1 med. onion chopped

1 lb. 99% lean ground turkey or chicken

2 med. zucchini thinly sliced

1\4 cup low sodium free range chicken broth or water

4 cups light pasta sauce

1\2 cup whole wheat Couscous

Fresh Parmesan cheese

1. Heat oven to 400.  Spray a 2 quart baking dish with cooking spray. Put 1 tbsp. oil in skillet in med-high heat.  Add onion and garlic, cook about 5 min. Add meat and stir; sprinkle with sea salt and pepper.  Cook until meat is no longer pink. Set aside. 

2.  Put Zucchini slices on baking sheet. drizzle with remaining olive oil; sprinkle with salt and pepper. Roast in oven about 8min. Remove, set aside reduce oven to 350. 

3. Put broth, and pasta sauce in sauce pan over med-high heat and bring to boil.  Stir in couscous, cover, and turn off heat.  let sit about 10 min. 

4. Spoon a thin layer of couscous mixture into the bottom of the prepared pan; top with zucchini then some meat.  Repeat until you have used all the ingredients, finishing with couscous.  Sprinkle with Parmesan cheese Bake 25 min. 

Nutrition per serving: 387 Calories 20g Protein, 32g Carbs

Mondays Fun Days: Legs and Arms

Today was such a beautiful day outside.  I was so tempted to walk outside, but after walking all weekend I figured today would be a leg and arm workout.  So glad I did! There is  Nothing like finishing a strength  training workout feeling so strong and inpowered!

Step ups on bench holding 10lb dumbbells 3x15
Plies Squats 3x20
Alternated Dumbbell bicep curls 15lbs 3x15
Tricep Dips on machine 3x15
leg Press 70lbs
Straight bar curl 20lbs
Nosebreakers on ball 10lbs
Squats holding 10lb dumbbells *pregnant women should never squat with a barbell on your back!

This workout took me about 45min. After working out I had a Greek yogurt with flax seed and walnuts. Then was ready to train my first clients of the day!

Dinner tonight was Whole Wheat Spaghetti with Ragu Light Spaghetti Sauce. I always buy the light because it has the least amount of ingredients and sugar added.   I also brown some lean ground turkey with minced garlic and oregano and add it to the Sauce.  It gives it a nice flavor and also adds lean protein to your meal. 

Tofu and Udon Noodle Stir Fry

This is a wonderful meal for not only vegetarians, but for anyone trying to eat healthier.  Eating meatless meals once a week not only saves you money it is also great for lowering cholesterol and Shrinking your waist line! Think you won't like tofu? Try it once you may be surprised!

Tofu and Udon Noodle Stir Fry:
1 Package of Extra Firm Tofu cut into cubes
1 Bunch of Udon Noodles
1 Pack of frozen Veggies. My favorite for stir fry is a combination of edamae, broccoli, carrots, water chest nuts, and baby corn.
1 leek or 1 yellow onion 
1 red pepper
1 tablespoon minced garlic
1 tablespoon hoisin sauce (found in Asian section of grocery store)
1 tablespoon Thai garlic paste (be careful this is very spicy)
1\4 cup Reduced Sodium Soy Sauce ( more or less depending on taste)
** In Wok or Large skillet, add garlic, leek, pepper, and soy sauce.  Let saute for about 5 min. add tofu, and remaining ingredients.  Cover and let cook until vegetables are tender.  In separate pot cook noodles.  When noodles are done add to the stir fry. 

Crock Pot Rosemary Chicken

Rosemary Chicken in the Crock Pot with Veggies is one of my favorite dishes.  My day started off pretty early today with Spin class, clients and a lot of errands to run.  I knew I would be way too tired to cook tonight.  That is the beauty of the crock pot!  You  toss everything in before work and by the time you come home dinner is ready and your house smells delicious! 

Crock Pot Rosemary Chicken:

1 free Range Organic young Chicken

1 cup low sodium free range organic chicken broth

1\4 cup fresh rosemary

sea salt and pepper

1 bunch of leeks or 1 whole onion chopped

Turn  Crock Pot on Medium heat or 5 hours depending on your crock pot.  Place chicken in the pot, pour over the broth and season with salt, pepper and rosemary.  Add Leeks or Onion.  Let cook for 5 hours.

When I first get home I like to add some vegetables in with the chicken. Let them cook for about 1 hour.   The heat will steam them and give a nice flavor from the seasonings.  This time I did parsnips (very high and fiber and folate), 1 sweet potato cut in to cubes, and broccoli (for the last 20 min so it doesn't become mushy).  Root vegetables are in season right now, so any are wonderful to add!  

Roasted Tilapia with Baby Potatoes

Fish is on of the top 5 power proteins.  Each servings provides 23 grams of easy to digest protein as well as omegas -3s EPA and DHA.  You want to try to eat three 4-5oz servings of fish weekly. 

This recipe only takes about 20 to prepare and is wonderful for those who don't like "fishy" fish.  My husband normally doesn't care for tilapia, but LOVED this dish!

Makes 4 servings.
1 lb baby potatoes, halved
1 lemon thinly sliced
sea salt and pepper to taste
2 tbsp. olive oil
4 tilapia fillets
1\2 cup pitted kalamata olives
1 red pepper chopped
1 tbsp. capers
1\2 tsp. paprika

Heat oven to 400 degrees.  In a large baking dish, toss potatoes with lemon, salt, pepper and olive oil. Arrange potatoes in a single layer.  Put into oven roast, tossing once about 20 min. Season fish with paprika and tuck into potato mixture.  Bake for 10 min. Toss olives, red pepper, and capers into the mix.  Continue to bake another 15 min. or until fish is opaque and potatoes are golden brown.  I like to always have something green at every meal, so I had a side of mixed veggies with this dish. 

25 Minute Meal

This is one of my husbands favorite meals that I make (which is good because its the easiest).  Garlic Clove Foods,  a company started by a family who wanted to make fast healthy food with no preservatives is found online and also at Whole foods and other health food stores across the country.    All of the flavors are delicious! Last night for dinner I made the millet and quinoa pilaf. 

You literally just add the bag of wonderful ingredients to 3 cups of vegetable broth and boil for 25 min.  Although you don't need to because quinoa as plenty of protein on its own, I added 1 grilled free range chicken breast to the mixture as it cooked for a little added flavor. 

www.garlicclovefoods.com

Easy Ways to go Organic

http://well.blogs.nytimes.com/2007/10/22/five-easy-ways-to-go-organic/

First Day In The Life....

 Now that I can stomach something other than toast for breakfast, it was steel cut oats with Cinnamon, raisins and unsweetened almond milk.  Yumm!  I have completely cut out caffeine from my diet (its amazing the things you will give up for your baby).  So now my drink of choice in the morning is hot water with lemon.  It is actually very nice tasting and great for the digestive tract.

 Finally everyone was able to get out and about today after the snow storm.  By the amount of people in the gym today I think everyone was ready to get out of the house! This is one of my amazing clients preforming a push up on the bosu ball today. Great upper body exercise! She also preformed 4 sets on the leg press with 225lbs on each side. Now those are some strong legs. If you want a nice behind the leg press is the place to be in the gym.

Mahi Mahi couscous with steamed asparagus

Mahi Mahi is a great source of protein and so delish! It is also low in mercury so safe for those who are preggers. Asparagus is a natural diuretic if your feeling a little bloated chow down on some!

Bored and Snowed in?

Try these at home moves to tighten your tush!
Reverse Lunges: Put hands on hips, and lunge back.  Make sure your front knee does not go over your toes.  Count to 24.  Repeat 3 times.
Couch Squats:  Let your butt hit the couch, but before you sit down hold for 10 seconds. Repeat this 20 times.

Bridges:  Lay on your back with you knees bent.  Lift your hips in the air and squeeze those glutes! Repeat 25 times.

New Favorite Snack

Brad's Raw Kale Chipswww.Bradsrawchips.com