Tag: #cleaneating

Green Machine Smoothie

Green Machine Smoothie

J Walden

Green Machine Smoothie

Struggling to get all your veggies and fruits in each day? Start out with several servings with a breakfast smoothie full of antioxidants and vitamins. It is creamy and not too sweet!

Ingredients:

  • 2 cups Spinach or Kale
  • 1 cup chopped fresh pineapple (substitute frozen or canned pineapple, drained)
  • 1 cup Milk or Coconut Milk
  • 1 tbsp Honey (optional)
  • 1/2 tsp ground Turmeric
  • 1 banana, frozen or fresh

Directions:

Combine all in blender and mix until smooth. Serve with garnish of pineapple if desired.

yield – 2 servings

recipe by: Parade Magazine published 9/19/2021 edited by eatlivefit.net

Thanksgiving updated

J Walden

I encourage my clients to enjoy their Thanksgiving feast, by keeping their portions in check (protein, carbohydrates and fats). Have what you want, just in moderation! Also remember to jump back on track the next day or that evening with clean meals.

Festive Wild Rice Salad with Roasted Butternut Squash and Cranberries

Difficulty: easy

Ingredients:

1 cup wild rice
½ cup brown basmati rice
¾ teaspoon salt
1 medium white onion, diced
2 cloves garlic, minced
2 tablespoons olive oil, divided (may substitute coconut oil)
1 small butternut squash, peeled and cubed
3 stalks celery, diced
1 cup dried unsweetened cranberries
1 large apple, peeled and diced
1 cup pecan halves
3 green onions, thinly sliced
Dressing:
¼ cup olive oil
2 tablespoons apple cider vinegar
1 tablespoon maple syrup
1/2 teaspoon ground cinnamon
¼ teaspoon ground nutmeg
salt and pepper

Method:

Preheat the oven to 400° F.

Rinse the brown rice in cold running water. Place in a small saucepan with 1 cup water and ¼ teaspoon salt. Bring to a boil over high heat. Cover and reduce heat to low and cook for 25 minutes, until the rice is tender and the water is absorbed. Set aside to cool.

In a large skillet, sauté the onions in 1 tablespoon (coconut or olive oil) until they become translucent. Add the garlic and sauté until the garlic becomes fragrant. Set aside to cool.

Toss the butternut squash cubes with 1 tablespoon olive oil. Season with a pinch of salt and pepper. Place on a parchment-lined baking sheet( or foil lined). Roast for 20 – 25 minutes until they are cooked and golden. Set aside.
In a small skillet, toast the pecans over medium heat, until they become fragrant. Set aside.

Whisk together the ingredients for the dressing in a small bowl.
In a large salad bowl, gently toss together all of the salad ingredients. Just before serving, add the dressing and toss again. Serve immediately.
This can be stored in an airtight container in the refrigerator for 2 days. It will last longer, but the nuts will begin to soften.

(Courtesy of Pinterest, modified by eatlivefit.net)

Spicy Thai Basil Chicken

J Walden

Super easy and very flavorful. Healthy food does NOT mean bland food.

Spicy Thai Basil Chicken (Pad Krapow Gai)

Recipe By:Chef John, modified by eatlivefit.net

Ingredients
1/3 cup chicken broth
1 tablespoon oyster sauce
1 tablespoon soy sauce, or as needed
2 teaspoons fish sauce
1 teaspoon brown sugar
2 tablespoons vegetable oil
1 1/2 lb. ground turkey or chicken
1/4 cup sliced shallots
4 cloves garlic, minced
2 tablespoons minced Thai chilies, Serrano, or other hot pepper
1 cup very thinly sliced fresh basil leaves
2 cups hot cooked rice

Directions
Whisk chicken broth, oyster sauce, soy sauce, fish sauce, and brown sugar together in a bowl until well blended.  Set aside.

Heat large skillet over high heat. Drizzle in oil. Add chicken and stir fry until it loses its raw color, 2 to 3 minutes. Stir in shallots, garlic, and sliced chilies. Continue cooking on high heat until some of the juices start to caramelize in the bottom of the pan, about 2 or 3 more minutes. Add about a tablespoon of the sauce mixture to the skillet; cook and stir until sauce begins to caramelize, about 1 minute.

Pour in the rest of the sauce. Cook and stir until sauce has deglazed the bottom of the pan. Continue to cook until sauce glazes onto the meat, 1 or 2 more minutes. Remove from heat.

Stir in basil. Cook and stir until basil is wilted, about 20 seconds. Serve with rice.

The Hard Truth About Weight Loss

J Walden

I wanted to weigh in on the timing of weight loss the right way.  The honest truth is weight loss takes time.  How much time you ask, depends on your individual situation.  What works for one person, your friend perhaps, may not work for you.  You are your own unique being.  You have your own set of circumstances, challenges and talents.  Thus, your body has it’s own schedule for weight loss.

I will tell you that no matter the length of time, the effort you put into weight loss will come back to benefit you.  During the first few weeks, months for some of you, amazing transformations are happening inside your body that you cannot view with the naked eye.  Every cell in your body is leaning and preparing for change, mitochondria are gaining efficiency in energy production and your gut is building up healthy bacteria.  These are the first steps in preparing your body for weight loss.

“What we acquire without sweat, we give away without regret”

This little phrase has helped me remember that I have to “work” for results.  They are WAY more meaningful if I have worked to make them happen then if they came easily and without effort.  The self confidence gained from, “I did it,” is much more valuable and meaningful.

I agree with this recap on the time and effort it takes to achieve weight loss from several trainers at http://www.myfitnesspal.com article this month:

“You probably already know it can take a while to see the benefits of working out and eating healthy, but knowing something and accepting it are two different things. “Many clients will join a fitness program only to terminate too soon,” says Michael Piercy, MS, certified strength and conditioning specialist, owner of The LAB and IDEA Personal Trainer of the Year 2017. Think about it this way: “The weight that you might want to lose didn’t get there in one day, so we know that it won’t come off in a day.”
Plus, there’s the fact that losing weight really quickly isn’t a great idea. “The faster you lose weight, the more likely it is to come right back (plus some) when you stop dieting,” says Christel Oerum, a certified personal trainer and diabetes coach. “When you lose weight too quickly, you also decrease your body’s metabolism, meaning that you burn fewer calories. When you have reached your weight goal and go back to a normal, healthy diet, you may have decreased your metabolism so much that even a ‘normal’ diet will make you gain weight fast.” That’s why slow and steady is the best approach, which means 1–2 pounds of weight loss per week maximum.” – 8 Things Trainers Wished Everyone Knew About Weight Loss Article

 

 

Caribbean Tuna Cakes

J Walden

I have to confess, I am not a big fan of canned tuna.  I enjoy fresh tuna, but the canned variety has never really caught on for me.  Perhaps it was because I was using the canned variety that looked more like cat food.  Recently, I found albacore tuna packed in water that has a milder taste.  When I rediscovered this recipe, with the jerk flavor, I had to retry it.  This is my new favorite lunch, because eaten cold or rewarmed, these are wonderful for several days.  Pair with a Napa cabbage slaw (thinly sliced Napa cabbage, drizzled with lime juice, jerk seasoning and vinegar) and you have a meal!!

Caribbean Tuna Cakes

1 small red onion

1 small green pepper, diced

1/4 cup mayo (olive oil based)

1 1/3 cups whole wheat panko bread crumbs

2 tbsp. Jamaican Jerk Rub

1 can black beans, drained and rinsed

2 cans chunk light tuna (albacore in water), drained

2 tbsp. extra virgin olive oil, divided

fresh lime or lime juice

 

Finely chop onion and bell pepper.  Combine mayonnaise, 1 cup of bread crumbs and jerk rub in small bowl.  Add onion, bell pepper, beans, and tuna to same bowl.  Mix to combine.  Place remaining bread crumbs on plate.  Using hands, form small patties, approx. 1/2 inch thick, with tuna mixture and pack firmly.  Press gently in to bread crumbs to lightly coat outside of each patty.  Mixture will fall apart very easily if pressed or pushed into crumbs, so use caution.  Turn cake over to lightly coat other side.  Heat 1 tbsp. olive oil in pan on stove over medium heat.  Add 1/2 tuna cakes ; cook 2-3 minutes until golden brown, turning once.  Heat remaining oil in pan and repeat with remaining cakes.  Serve warm with lime slices and a extra dash of jerk seasoning on top.

Yield: Approx. 12 cakes

recipe by: Pampered Chef 29 Minutes to Dinner, modified by eatlivefit.net

 

Simple Apple Pancakes

J Walden

I discuss balancing each meal with clients frequently.  Here is another example of how to do this quickly in the morning rush.  Healthy does not have to be time consuming.

 

SIMPLE APPLE PANCAKES
Pancakes are one of those recipes that seems like it takes a long time, but actually comes together quickly. Try these tasty, no-sugar-added flapjacks from Cassey Ho, creator of POP Pilates and POPFLEX. “I love this breakfast because it’s not only delicious, it’s packed with protein and complex carbs to keep me full and energized throughout the morning,” she says.

Ingredients
2 eggs
3 tablespoons unsweetened applesauce
2 tablespoons almond flour
2 tablespoons coconut flour
1/2 teaspoon baking powder
1 teaspoon nut butter
1/2 small apple, spiraled or chopped
1 pinch of cinnamon, optional
Directions
In a small bowl, whisk together eggs, applesauce, almond flour, coconut flour and baking powder. Heat a griddle or pan over medium-low heat and coat with cooking spray. Reduce to low heat. Using a small measuring cup, scoop batter to make two pancakes. Cook for 2–3 minutes per side, or until firm and cooked through. Top one pancake with nut butter and cinnamon, if using. Place the other pancake on top and add apples and more cinnamon. Recipe makes 1 serving.
Nutrition (per serving): Calories: 356; Total Fat: 19g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 370mg; Sodium: 226mg; Carbohydrate: 26g; Dietary Fiber: 9g; Sugar: 11g; Protein: 20g

No-bake Oatmeal Raisin Cookie Balls

J Walden

These simple cookie balls are full of multi grains and naturally sweetened.  They make an excellent quick carbohydrate snack when on the go.  Just make sure to pair with a handful of nuts or a source of protein to balance out the snack.

No-bake Oatmeal Raisin Cookie Balls

recipe courtesy of: Kathryn @ http://www.foodonthetable.com modified by eatlivefit@hotmail.com

 

Ingredients:

  • 1 cup oats (old fashioned)
  • 1/2 cup packed Medjool Dates, pitted and chopped (5-6 large aprox)
  • 1/2 cup raisins
  • 1 tsp vanilla extract
  • 1/2 tsp cinnamon
  • pinch of salt
  • 1-3 tablespoons of water, as needed

 

Directions:

Add all of the ingredients, except water,  into your food processor or blender.  Pulse, stopping to scrape down the sides as needed.  Once everything is well combined, add water slowly to allow the mixture to come together so it is moldable into ball shapes.

Wet hands and roll mixture into golf ball sized cookie balls.

Store in refrigerator in airtight container for up to 1 week.

Serves 9-10 cookie balls

Eggs – Demystifying Labels

Eggs – Demystifying Labels

J Walden

Eggs varieties seem to be taking over the dairy isle these days, have you noticed?  Let’s not even go there with the entire row of frozen pizza options!  Here is a little help with the mystery of labels on eggs these days, and the added cost. Use these to make the best choice for your family and yourself.

 

Cage-Free

This label means that the hens live in large barns.  They don’t have outdoor access, and they get about 1.5 sq. ft. of space each typically.  Not idea for moving about much, but better than the extremely confined corners of a cage.  They can move more and socialize, which makes for happier, healthy ladies!

Free-Range

The hens are often housed in barns, and have limited access to outdoor areas.  These outdoor spaces are required to be at least 2 sq. ft. per hen and have the added bonus of vegetation.  More plants to nosh on means more nutrients for the hens which translates into more nutrients in the eggs.  No guarantee that every hen eats the plants, so a slight toss up on the added benefits in each egg.

Pasture-Raised

These chickens are required to get a minimum of 108 sq. ft. of outdoor space in addition to indoor space for resting and roosting.  The more natural environment results in less stress for the hens and more room to move about and do what they do.  Some studies have even shown these eggs to contain more nutrients and Omega 3s than non-pasture-raised hens.

 

 

 

Spots Still Available…Come Join Our Nutrition Workshop!

J Walden

These next two days are the last chance to sign up for the Nutrition Seminar.  Join in our discussion and exploration of nutrition topics in the news lately.  See information here:

Back to You Trails Seminar[648]

This Saturday 9:30-10:30am at Trails Recreation Center.

You must register online at trailsrecreationcenter.org, class #465 or in person at front desk of Trails center.  Registration Deadline: Thursday, September 21st at noon.

 

Super Side Dish – Zucchini Fritters

J Walden

Zucchini Fritters

recipe by eatlivefit.net

Ingredients:

2 cups shredded zucchini

1/2 cup parmesan cheese

dash of salt and pepper

1 tsp coconut oil, or flavored oils

Directions:

Add olive oil to deep skillet and heat on medium to high heat.  Meanwhile drain shredded zucchini in a strainer (think pressing into a spaghetti strainer here) and then wipe dry on paper towels.  The more moisture you can remove, the better your fritters will bind together and cook.  Next add shredded zucchini and remaining ingredients in a small bowl.  Toss to blend.

To cook, place in 2 tsp portions in pan and brown lightly on both sides.  Using a spatula, turn occasionally to cook thoroughly.  Serve warm.