Spinach Brussels Sprouts Marinara

I really love this dish.   But I also like Brussels Sprouts and I know that's not everyone's favorite.   I got this recipe from Eat To Live

Week Two Results: 2 more lbs lost, but it's not all that matters!

Lost two more pounds in week two! Yay!  I wasn't sure I would because of the typical week two "plateau."  I was even more diligent with the diet and stepped up my exercise, but had one cheat meal on Saturday night.  I didn't even feel guilty (that's actually pretty huge for me with my history of eating disorder/binging!).

The reason I say the 2 lbs lost isn't all that matters is because I am committed to living this lifestyle, regardless of what the scale says.  Sometimes the scale goes up.  Sometimes it goes down.  I can't define my happiness or sense of self-worth by it (as I can do).

The way I feel is AMAZING!  Physically, I feel light, have sooooo much more energy and am healthier than I've been for months!  It's no joke.  I feel it.  I've always wanted to feel this way: sleeping good, no digestion issues, have mental clarity and full of energy and life!  The fact that its giving me a slender body is just another bonus!

Week Three Menu

Orange Julius Smoothie!

Mexican Salad

Healthy Taco Salad

Today's focus: better snacks

I am a snacker.  I can't seem to get from 11:30 to 6:00 without chowing down in-between.  Today, I'm making a commitment to eat only raw fruits and veggies for snacks.  I may have hummus with the veggies, I'm still looking for a good home-made recipe, so you have one, please share!

This is going to be a big change for me.  I'm a little resistant to it, but I'm also excited to fine-tune this part of my diet and nutrition.

Clean Eating Easter "Candy"

I decided if I'm going to make it through the Eater season with all its chocolate eggs,  jelly beans, and marshmallows,  I've got to have a healthier treat on hand.  This is clean eating "candy" because it is higher in calories than fresh fruit, so I'm going to have to keep portions small!  My kids are already munching it up as fast as they do the sugar stuff! 

Cherry Walnut surprise:

Dried cranberries,and yogurts covered raisins. 

Island get-a-way:

Dried mangos, banana chips, cranberries, and macademian nuts.

Bunny tracks:

Walnuts, raisins, dried blueberries, dried strawberries and mangos

Almond "peeps"

Raw almonds, cranberries

Stuffed Baked Potato

Mediterranean Shrimp Kebabs

Ingredients:

Shrimp (fully cooked and thawed)
Red onion
Yellow pepper
Red pepper
Mushrooms
1/4 cup fresh lemon juice
1 tbsp olive oil
1 tsp oregano
Metal or wooden skewers

Assemble kebabs by alternating vegetables with shrimp.

In a small bowl,  blend lemon juice, olive oil,  and oregano to make marinade.

Brush marinade over kebabs and place on grill for 7 to 10 min.   

Or bake in oven 25 min at 400 degrees,  rotating half way through:

Tomato Bisque

Okay, so it may look sketchy, but I really love this dish.  It's not my hubby's favorite, but I think I could eat it every week.  Creamy, warm and so full of good vegetables.  I got the recipe from Eat to Live, so you can find it there!

Rainbow Stir-fry

Eat your Rainbow!  Almost as beautiful as it is delicious!

Heather's Blueberry Banana Muffins

So, this is recipe I made up.  I may tweak it in the next while, but so far, it's a hit with the hubby and kids.

Ingredients:

3 ripe bananas
1 / 2 cup blueberries (fresh or frozen and thawed)

1 cup applesauce
2 tbsp honey
1 cup  sugar
1/2 tsp cinnamon
1/4 tsp nutmeg
1 tsp salt
1 egg (optional, may be left out for vegans)

1 tsp baking powder
1 cup whole wheat flour
1 cup white flour

Directions:

Cream bananas, applesauce, honey and sugar.  When smooth, add cinnamon, nutmeg, salt and egg.  Stir in dry ingredients.  When mixed well, stir blueberries in by hand.  Pour into muffin cups.

Bake at 350 degrees 18-20 minutes or until golden brown on top.

Clean Eating Check-list

Every day I live by this, I feel so much better!  You don't know until you try!

This is the diet

This is the basics, but I really recommend reading my book, Clean Eating (you can actually eat!) for all the information you need.  It's so much more than just weight loss.  You can do all kinds of unhealthy things to lose weight, but that doesn't mean its good for your body.  This is about establishing a healthy weight, disease-proofing your body and giving it the nutrients it needs to function at its very best!

Struggling with emotional eating

I truly love eating clean.   I love the energy I have and so many of the foods are absolutely delicious to me.   Even still though,  I struggle with emotional eating.  It's such a penulum:  I really love having a fit,  slender body that is healthy and strong,  but I love tasty food that changes the way I feel emotionally.  The foods I turn to are usually simple carbs: sugars,  crackers, etc.  Stuff my kids like to eat and I know aren't good for me.   Some is fine, but binging on it is not good.   

As a mom,  I feel like I do so much for everyone else all the time,  and that food is my to treat myself.  Or sometimes I justify eating bad food because I've been doing good for so long,  that I deserve it.   I tend to turn to food more when I'm stressed,  when Ben has been working a lot so I'm lonely and bored, or when I'm feeling depressed and need food to feel better.

I'm sure there is probably some food addiction going on too.   Why else would food have such an impact on the way I feel emotionally and physically?   It really shouldn't have such power.  So,  I'm still trying to figure that out.   I've heard that I need to replace my turning to food with something else that will satisfy my emotional needs, but I haven't mastered that yet.   Sometimes the impulses feel too strong and like the more I try to fight it,  the worse I'll eventually give in.  

I don't expect to eat 100% prefect all the time and that's okay.   What's not healthy is the dependency on food for other issues.  I feel like if I can overcome this,  I'll finally achieve the level of health,  physical fitness and emotional peace that I'm seeking.   It's kind of embarrassing opening up about this, but it's worth it if I can find a real solution...

Ditch that Microwave- We did!

We have been living microwave-free for about 2 months now.  The reason why?  The destruction microwaves do to the molecules of food.  They literally change the chemical structure of food.  We now use the stove and the oven and it hasn't been a major "inconvenience" to me at all because I feel it is safer and healthier for me and my family.

Here's an article by Dr. Joseph Mercola.  I think is important to read, even if you're not going to throw out your microwave.

Is This Common Kitchen Appliance Harming Your Health?

By now, you probably know that what you eat has a profound impact on your health. The mantra, "You are what you eat" is really true.

But you need to consider not only WHAT you buy, but how you cook it.

Eating much of your food raw is ideal. But most of us are not going to be able to accomplish a completely raw diet, and we'll end up cooking some percentage of our food.

Smart food preparation starts with high quality foods and food preparation and that means saying sayonara to your microwave oven. Need to sterilize a dishcloth? Use your microwave. But zapping your casserole is a BAD idea if you are interested in preparing healthy food.

Why the no nukes policy?

When it comes to microwave ovens, the price for convenience is to compromise your health. In this article, I will review what we know about the effects microwaves on your food and on your body.

Sad State of Our Soils

Over the past century, the quality of fresh food has declined due to soil depletion, unsustainable farming practices, overproduction of crops, and the use of pesticides and herbicides. You can no longer assume you're getting all of the vitamins, minerals, enzymes, and phytonutrients you need by eating a multitude of fresh produce--even if you're eating organically.

Not surprisingly, the amount of nutrition in a calorie of food has been reduced over the past 50 years.

Three recent studies of historical food composition have shown 5 to 40 percent declines in some of the minerals in fresh produce, and another study found a similar decline in our protein sources. [1]

So now, more than ever, you must be careful to maximize the "bang for your buck" when it comes to the foods you eat.

Research shows that your microwave oven will NOT help you in these efforts--and in fact will threaten your health by violently ripping the molecules in your food apart, rendering some nutrients inert, at best, and carcinogenic at its worst.

Read the full article here:

http://www.huffingtonpost.com/dr-mercola/microwave-cancer_b_684662.html

Week Two Menu

Week One Results- 3 lbs lost!

Week One I lost 3 lbs and 1 1/2 inches!  VICTORY!!!!  7 lbs to go to my goal weight.

My hubby lost 5 lbs, of course.  Men, you know.  I'm proud of him though.  This clean eating is totally new to him and he stuck to it even more faithfully than I did!

Here's to looking to week two!  I usually have a rough time the second week in.  Food cravings and temptations creep in.  I'm really determined to make it and do even better on my eating this next week.

Vegetable Pizza

Ingredients:

Whole Wheat Pizza Crust
Tomato sauce
Mozerella Cheese
Frozen Broccoli
Red onion
Mushrooms
Black Olives (optional)

Sprinkle with:
Oregano
Garlic Powder
Black Pepper
Minced Onions

Bake at 400 degrees 10-15 min.  Tip: I bake mine on the oven rack without a cookie sheet to get a crispier crust that isn't soggy in the middle.

Nutritarian Quesadillas

Ingredients:

2 Whole grain/wheat tortillas 
Pinto Beans
Cheese (only a little!)
Fresh guacamole
Salsa

Honey Bean Chili

Comfort food gone nutritious!

Ingredients:

1 lb ground turkey (optional)
1 cup diced celery
1 cup onion
1 cup tomatoes puree
20 oz reduced sodium kidney beans
2 tbsp white vinegar
2 top Chili powder
1/4 cup honey

Through ingredients in pot and cook on low 2 to 4 hours. Crook pot works too!   I usually quadruple the recipe and freeze the leftovers.

Asian Love stir fry! Throw together whatever veggies you like and there you go! For this stir fry I added two eggs and wild rice to make it more family friendly. Vegetable Stir-fry

Love stir fry!

Throw together whatever veggies you like and there you go!

For this stir fry I added two eggs and wild rice to make it more family friendly.

Fiesta Salad!

  Just a quick video on how to make the fiesta salad. I'm obviously, no pro at making videos, but, you get the idea!

Avocado black bean lettuce wraps

Don't judge a wrap by its contents.   This may look super sketchy, but it is scrumptious!  

The first time I made these my husband told me they were the most disgusting thing he'd ever seen.   He tried them and now they are one of his favorites! T

I decided that it's really important for me to eat beans each day because I feel so much better when I do.   They really help control my appetite and fill me up.

I got this recipe from the Eat to Live book so I won't post it here but will encourage you to read the book.

A few changes I made though: I use a while avocado not a half.  I'm not a fan of cilantro so I leave that out.  I also don't add lime or lemon.   I use 1/2 top cumin.   And 1/2 cup salsa.

Glorious Oatmeal!

The heavens part, rays of sunlight beam down and the heavens bless my breakfast table with a bowl of radiant oatmeal.  

Okay, maybe that's exaggerating it a bit,  but I really do love it!   I eat raw oats with fresh fruit every morning.   I serve it with almond or soy milk and sprinkle it with ground flax seed.    Sometimes I add walnuts.   This is my main serving of grain for the day and helps me keep up my milk supply as I'm still nursing.  High cholesterol runs in my family and I am certain raw oats keeps mine at a healthy level.

So good!

Vegetable soup

This is my go-to recipe when we have a cold or when our grocery budget is running low because it's nutritious and not very expensive.   

It's also easy to make; just throw everything in the pot and let simmer for 30 min.

Ingredients:

10 cups low sodium chicken or vegetable broth
5 red potatoes
4 cups onions, quartered
1 cup carrots,  sliced 1 in thick
2 cups celery, sliced 1 in thick
2 cups zucchini,  sliced 1 in thick
8 oz tomato sauce,  canned
3 cloves garlic,  minced
1/4 cup fresh parsley chopped,  or 1/8 cup dried
Black pepper to taste

Bring to boil then simmer on med-high 30 min or until potatoes are tender.

Tonight, I served it with whole wheat bread with almond butter.

Afternoon Energy Drink

At about 3 p.m. I'm ready for a good pick-me-up.   Being a mom of five wears me out sometimes!   So,  instead of going for the crackers or a bowl of cereal like I used to,  I make one of these super nutrient packed smoothies.

Any fresh or frozen fruit is good.   I blend it up with almond or soy milk,  no dairy and then I'm recharged and ready to go!

This smoothie has strawberries,  one banana, blueberries and almond milk.   I Also love peach,  cherry and mango.   What's your favorite smoothie concoction?

9 lbs lost and counting!

Eating Clean and exercising four to five times a week has helped me drop 9 lbs since January!  My hubby and I both want to lose about 10 more lbs each during the six week challenge.  Share with me any tips you have or your own weight-loss story.

Strawberry Spinach Salad

Summer Favorite!  Or, any time of the year!

Ingredients:

Strawberries

Spinach

Broccoli

Lettuce

Orange slices

Walnuts

Light Superfruit Berry Dressing from Wishbone.

Garlic and Herb Crusted Salmon

Ingredients:
Salmon fillet
Fresh Garlic (minced)
Pepper
Parsley
Onion powder
Fresh Basil

Combine herbs according to taste.  I used 4 cloves garlic, 1/4 tsp Pepper, 1 tsp Parsley, 1/2 tsp Onion powder and 2 tsp Fresh Basil.

Place herbs over salmon and grill or bake in oven.

I served asparagus, corn and wild rice with the salmon.

I'm always looking for good ways to prepare fish, if you have any ideas, please comment!

Fresh Spinach Fiesta Salad

Soooo Delcious!

Probably my favorite salad.  Yup, my favorite.

Ingredients:

Grilled onions, peppers and mushrooms

Spinach

Kale

Lettuce

Black Beans (reduced sodium)

Fresh Guacamole (avocado and salsa)

Enjoy!  Tell me what you think and any variations you have on it.  

Week One Menu

Breakfast: Fresh fruit with oats, cinnamon, flax seed and almond milk

Lunch: Large salad

Snacks: Fresh fruit, veggies and raw almonds

Dinners: as listed above!

Baby Nutritarian!

Can infants live the clean eating lifestyle?  You bet!

In fact, I believe clean is the healthiest and most natural way for an infant to eat.  My sweet daughter, Naomi, is 8 months: the age of teething, scooting and putting everything into her mouth.  Who doesn't want to give their child the best health and nutrition possible?

That's why I choose to make our own baby food from ripe, organic fruits and vegetables.  Mashing up freshly bought bananas, apples, carrots, sweet potatoes, avocados and even mangoes gives my baby food that is better tasting, and more full of nutrients than the heated, and packaged kind that has been sitting on the store shelf for who knows how long.

It's so easy to make: you just cook the harder varieties like green beans and carrots enough so they mash well.  Put them in a food processor or mash with a fork.  I usually feed her an appropriate item from whatever I'm making.  Yesterday, it was asparagus and avocados, so that's what she got.  This morning was bananas and today for lunch will be green beans.  I'm already making it anyway so it doesn't take any more time and it gives me peace of mind knowing my baby is getting the very best.

I'd love to hear any other homemade baby food recipes out there or advice on feeding an infant healthy food.

Kale Asparagus Avocado Salad

Is there anything prettier than Asparagus?   Its the beauty Queen of vegetables to me.  

It's what's for lunch today.

This salad has:
Cooked asparagus
Spinach
Kale
Lettuce
Carrots
Avocado

A prefect example of throwing veggies I have on hand for a quick lunch.

I also am totally in love with Annie's naturals roasted red pepper dressing.   Totally organic, high on flavor,  low on calories.   It's a bit high on the sodium though so just a little bit. 

Honey Chipolte Shrimp Salad

This is so tasty and healthy for all you shrimp lovers.

Ingredients:

Large shrimp (thawed}
4 tbsp Honey
1 tsp Chipolte chile pepper

Lettuce
Spinach
Tomato

Black olives

Black beans

Salsa
Avocado

Directions: Heat 1/4 cup water in pan over medium-high heat.  Sautee shrimp in water until warmed.  Drain any excess water.  Mix honey and Chipolte pepper (add more pepper for stronger taste).  Pour over shrimp and stir to cover well.

Mix veggies.  Top salad with beans, shrimp and salad.  Enjoy!

Day One

Ben and I start week one of our 6-week clean eating plan today. I have played around with his unique approach to eating and nutrition the past year, but it's time to get serious! My most diligent attempt was during the third trimester of my last pregnancy. I had terrible varicose veins, my weight gain was sky-rocketing and the fatigue was HORRIBLE! I remembered my sister recommend this way of eating after she was diagnosed with Crone's disease and it really helped her lose weight and feel so much better. Skeptical, I  tried it and was initially really hesitant to accept the findings because they flew in the face of much of the "nutritional wisdom" I'd worked so hard to accumulate the past 28 years! But the facts were just to strong and it started to make sense. The health and weight problems in our society are so intense, it's only logical that we need to drastically re-think the way we eat and view food.


I really feel that this clean eating lifestyle is a gift from God. I'll keep you posted on our menu's, recipes I use and those I invent myself and our results. Join us as we take steps to be better and healthier! Please share with me your tips and your story!