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.