Spaghetti makeover

So I love my new toy the Spiral Slicer.  I bought it from Bed Bath and Beyond super cheap!

My first attempt to use it was for my easy, once a week, go to dish!!  My faux spaghetti.  Haha

1.  Thinly slice up 2 zuchinis 

2.  Throw them in the frying pan with a little coconut oil, on medium heat for about 5 minutes.

3.  Add your favorite spaghetti or meat sauce.  My favorite is ground turkey meat sauce.  

Voila!!  You have a quick dinner. 

The kiddos like it too but once in awhile I'll make them some gluten free noodles while we have our faux spaghetti. Just trying to show you how easy it is to make family dinners simple. Sometimes it takes the younger ones a little more time to cross over to eating clean 24/7 but you can still make clean choices for them. 

Roasted broccoli

This is definitely going to be a new staple in my house.  Simple and tasty!!

1.  One large head of broccoli cut into smaller pieces

2.  Olive oil just enough to moisten the broccoli 

3.  2 tsp Minced garlic

4.  A dash of Sea salt and pepper

Add the above into a large ziplock bag and toss until thoroughly mixed. 

Pour it on a baking tray and put in the oven 425 for 30 minutes. That's it!!  Enjoy!

Cut, chop and prep

This is an easy tip that will save you lots of time through out the week!!  I'll cut up strips of bell pepper, strawberries or apples and slice some cucumbers for easy snacking or to pack in lunches. I'll chop some onions and bell peppers so I can sautée or add them in dishes I'm cooking for dinner!!  

Being prepared is the key to clean eating!

Chia chocolate pudding

One of my favorite little sweet treats that is good for you!!  

Let me start off with telling you just a few of the benefits of chia seeds:

1.  Lose weight....it keeps you feeling full for hours

2.  Fiber.  Tons of fiber!!

3.  Omega 3...contains more than salmon

4.  Boost of energy - Feel more energized all day long!!

5.  Balances your blood sugar

So now let's get to making this simple recipe.  I bought these little mason jar like containers at hobby lobby. 

1. Add 1 tbls of chia seeds

2. 1/4 tsp of stevia

3. 1/2 tsp of cacao or natural cocoa

4.  Fill the rest of the container with almond milk until it's almost full. 

5.  Put the lid on, shake and refrigerate

Enjoy!!

Superfoods

I think if you ate veggies and fruit all day long, you still couldn't take in the amount of vitamins and nutrients needed. Our soils have been stripped of their nutrients. Vegetables and fruits grown decades ago are much richer in vitamins and minerals.  So to help boost our nutritional needs, I add Superfoods to our smoothies. Here is the brand I like and they have all different kinds of flavors!!

Frozen fruit

I buy a ton of fresh fruits.  And sometimes they start to get squishy or bananas turn brown.  Instead of throwing them out, cut them into smaller chunks and save for smoothies!!  Remember to remove the skin and cut in chunks before you freeze. (I learned the hard way)

 I even freeze small chunks of avocado.  You'd be surprised at how a small sliver of frozen avocado makes your smoothie so creamy!!  Yumm

 

Mug cake

Got a sweet tooth??  Sometimes I go thru spurts of craving and down right obsessing over sweets.  Well, when this happens, I jump in the kitchen and start playing around with ingredients.  This is what I came up with

Ingredients:

1.5 tbls coconut flour

1 scoop of your favorite protein powder

1 egg + 1 egg white

1 tbls coconut oil

1/4 tsp baking powder

1 tbls almond or coconut milk

1/2 banana (you can omit if your watching sugar intake)

Splash of vanilla extract

Couple dashes of cinnamon

Instructions:

Throw it all in a coffee mug.  Smash and stir with a fork. Pop it in the microwave for 2 minutes.  That's it!!  

Get creative.... I added 1 tbls of pumpkin purée from a can and used vanilla cake protein powder. Another day I used chocolate powder and a tbls of almond butter. The possibilities are endless!!

Icing - two options here

1.  Mix a little water or almond milk to a little protein powder and drizzle on top

2. Put coconut milk (in a can) in the fridge overnight.  Remove the top fluffy goodness and whip with a little cinnamon & vanilla extract and drizzle on top. Save the rest for another cake or smoothie. 

For my kiddos I will add about 5 chocolate or peanut butter chips. 😊 Yes, I count the chips. 

Enjoy!!

Coffee smoothie

Since I've started eating clean, I've had to give up my morning cup of coffee because I can't stomach black coffee.  Yea, I was the girl who had a little coffee with her cream and sugar!!😜

Well now I'm super excited about my new creation and so is Jason!!

Super easy to make. 

Recipe for two:

2 cups of your favorite coffee, chilled

1/2 frozen banana 

2 scoops of cookies and cream protein

Splash of coconut/almond milk

Fill the blender with ice and a little water to get the amount of slushy you like. 

Pour in your favorite tumbler and enjoy!!

Okra with a new twist

Ok so I'm a southern girl raised on fried okra. Oh yes, my grandma would make some fried okra, freshly picked from her garden and it was to die for!!  Well I've tried boiled okra and yuk is all I can say!!  

So my high school friend and chef (yes she can really cook unlike myself) sent me this recipe and to be honest, I had to think twice about it before I decided to make it!!  I was afraid it would have that yucky slime but guess what, it didn't!  My husband and I have adopted this as our new favorite side dish!!  Thanks Kelly!!!

1 bag of frozen okra

1 can of stewed tomatoes 

Onion powder to taste

Garlic powder to taste (next time I want to try minced garlic)

Olive oil

Sauté frozen okra, onion and garlic powder for about 2-3 minutes.  Then add a can of tomatoes and stir till warm.  That's it!!  Seriously, don't judge until you try it!!

Now here's my redneck photo highlighting my lunch on my fine China. :)

Turkey taco salad

Remember back in the day when spaghetti was your easy go to meal??  Well turkey taco salad is mine!!

Easy peasy:

Brown your ground turkey add taco seasoning (see recipe below) and place a top your favorites:

Chopped iceberg lettuce

Avocados

Onions

Tomatoes

And salsa

Very few calories and very filling.  And for those mommies out there, I let the kids enjoy all the toppings and trimmings but I make them a side of taco shells or low carb tortillas! Or make you a lettuce taco!

For the first time, I made my own taco seasoning:

3 tbls chili powder

3/4 tsp garlic powder

3/4 tsp red pepper flakes

3/4 tsp dried oregano

3/4 tsp onion powder

1 tsp paprika

1 tbls cumin

1 tbls Celtic SeaSalt

1 tbls black pepper

Mix ingredients together and store in air tight container.  2-3 tablespoons is the equivalent to a seasoning packet. 

Enjoy!!

Water, water and more water

A gallon a day to be exact!!  Here's an easy tip, buy the gallon jugs and pour from it. Trust me, if you try counting bottles or cups, you get busy and forget how many you've had.  Buying the gallon and drinking from it keeps you on track!!

Now for variety.... Add in some green tea or naturally flavored water. My favorite recipe:

1/2 Lemmon

1/2 cucumber 

4-5 strawberries

Lemons help filter out the toxins and cucumber will help reduce inflammation.  Strawberries just add a nice little touch of sweet.  Get creative and come up with your favorites!!

BTW- you may want to try and have most of your water drank before 5:00pm or you may end up visiting the potty a few times in the middle of the night!!  ;)

Smoothies

Everyone always asks for my smoothie recipes.  Well I really only have one and it varies only a little. This one is usually my "dessert" around 8:30 at night.  I've replaced my glass of wine for this yummy smoothie. So here you go:

Ingredients:

1 scoop of your favorite protein powder

1 scoop of Green Superfood cacao flavor

1/4 frozen banana

A handful of baby spinach

1 tbls almond butter

Ice

Water

Sometimes I add a splash of coconut or almond milk. That's it!!

When your bananas start to turn brown, freeze them for later!!  Peel and cut your banana into about 4 chunks and freeze. Perfect addition to your smoothie!!  Makes them so creamy!!

Oatmeal muffins

These are perfect for breakfast but we also like them for a midday snack!!  Make a batch on Sunday and warm them up through out the week as needed!  

Ingredients:

2.5 cups of rolled oats

1 scoop of vanilla protein powder

1 cup almond or coconut milk

2 eggs

1 banana

1 tbsp coconut oil

1 tbsp stevia

1 tbsp flaxseed

1 tsp vanilla extract

2 tsp baking powder

Dash of cinnamon and nutmeg

Throw all the  ingredients in the food processor and blend until oats are smooth.  Spray your muffin pan and spoon in until its half full.  

Now here is the fun part.... I always add extras after i fill the muffin cups so I can count and know exactly how many goodies are going into each muffin.  Plus you can customize for your family.  I put 4 chocolate chips in each muffin for the kids.  I personally like blueberries or almonds or both!!  Now bake on 400 for 18-20 minutes. 

Enjoy!!

Mini chocolate cakes

I never thought I'd see the day I would be baking a dessert with black beans!!  Seriously, this one is a keeper!!  

Ingredients:

1 can black beans (rinsed)

2 eggs

2 egg whites

1/3 cup puréed pumpkin (I used from a can)

3 tbls Cracked Nut butter cinnamon roll (you can use almond butter or what ever nut butter you have on hand)

1/4 cup cocoa powder

1 scoop chocolate protein powder

2 tsp vanilla extract

1 tsp baking powder

1 tbls stevia

1 tbls honey

1/2 cup chocolate chips

Here is the nut butter I used.  It's so yummy!!

Instructions:

1.  Preheat oven to 350

2.  Spray muffin tin

3.  In food processor, add all ingredients except chocolate chips

4.  Spoon batter into muffin tins

5.  I add chocolate chips in by hand so I can count exactly 5 chips per muffin. (Easier to count calories exactly and not over indulge). 😊

6.  Bake for 20 minutes

7.  Let cool

Here is what they look like:

Frosting ingredients:

1 cup puréed pumpkin

2 scoops chocolate protein powder

1/4 cocoa powder

1 tbls honey

4 tbls of Cracked nut butter

1 tsp stevia

1 tsp vanilla extract

I used my mixer to blend until creamy.  Once they are cooled, ice your single serve cakes and serve!!  

Cauliflower "rice"

This is our new favorite side dish.  So easy that Haley, my 12 year old, makes it for us!

Ingredients:

- 1 head of grated cauliflower

- 1/4 cup Vegetable or chicken broth

- 2 Tbsp coconut oil

- 1/4 onion diced

- 1 Tbsp garlic

- Sea salt to taste

Directions:

1. Grate the cauliflower

2. Heat coconut oil in saute' pan over medium high heat.  Saute' onion and garlic for about 3 minutes

3.  Add cauliflower, stir well

4.  Add broth and sea salt.  Saute for about 5 minutes until cauliflower is slightly tender.

5.  Place cauliflower in serving bowl and top with parsley (optional)

Chicken makeover ~ tortilla soup

I feel like I'm turning into my grandmother.... I hate to see food go to waste so I makeover left overs into a new dish!!

This weeks left over chicken .... Tortilla soup!!  Yummmm

You really can't screw this up.  Depends on what I have in the pantry, freezer or left overs in the refrigerator.  For this yummy version, add the following into large crockpot. 

Left over chicken diced

48 oz of chicken broth

2 cans of water

1 can of Black beans

1 can of Rotel

1 can of diced tomatoes

1 diced zucchini

1/2 small onion

1 tsp minced garlic

2 tsp chili powder

Dash of cumin

Salt and pepper to taste

Cook on high for 4 hours. Garnish with crushed tortilla chips and avocados. 

Muy bueno!!

Menopause, perimenopause or andropause

I'm talking to everyone but especially those in my age group + or - 5 years.  Most of you know my age but for those who don't, I've been 29 for about 10 or so years!  :p

Some call it the "change of life" or "mid-life crisis" but it is what it is..... perimenopause, menopause or andropause (male menopause).  Around 35-45 women AND men, start to feel more tired, lethargic, ran down, in a fog and depressed.  You start really looking at your life and wondering why your job is no longer exciting or why you don't have any fun any more.  You feel overwhelmed, stressed and you either just grin and bare it or you want to just run away!  You know what I'm talking about.... we've all been there and felt like that!  

Well sometimes, just sometimes, its your body talking to you.  Its trying to tell you to slow down and take care of your body.  Guess what, if you do so, you regain your energy and the fog is lifted!  Have you ever noticed when you are really tired, you are negative and in a bad mood?  At this age, most likely your body is tired every day!  You've used and abused your body to the point it can't take much more!  It is time to do something about it!  But for those young pups out there, take care of yourselves now.  Get ahead of the curve.  You will be glad you did!

I recommended the Mood Cure a couple of posts ago.   My 2nd recommendation is one that still sits on my night stand....  Ageless

Don't get the wrong picture and think this is some cheesy celebrity endorsed book.  Suzanne actually uses her celebrity status to interview some of the top doctors and specialists to get some answers about medicine, misdiagnosis, foods and natural healing treatments.  Believe it or not, this book is an easy read and is filled with questions and answers as to how you feel and how you should feel.  It helps you to figure out where to turn and what questions to ask your doctors!

Enjoy!

Easy snack or lunch on the go

Remember how I said you need to always be prepared?  

Well, here is an easy snack or lunch on the go for you busy moms out there.  I keep a tupperware bowl of already boiled eggs and these little tuna packets.  I grab one of each, a plastic fork and off I go!  Also perfect when you are at home and don't feel like preparing anything.  

This is another "non-thinking" meal or snack that will keep you on track!  Remember, keep it easy..... baby steps, baby steps are good!  Before you know it, you will have a routine and can add more variety with out being overwhelmed!

Enjoy!

Sweet potato and Japanese sweet potato

More good carb ideas...sweet potato and Japanese sweet potatoes!! They are both so yummy. My favorite way to bake these are as easy as 1, 2, 3.  

1.  Slice potatoes in thin rounds 

2.  Brush on a little coconut oil

3.  Sprinkle with cinnamon 

4.  Bake for 20 min at 425

Ok so maybe it's as easy as 1, 2, 3, 4!! I like baking them this way because I can count out how many slices I can eat.  I put the others back in the refrigerator to warm up for lunch, dinner or even breakfast at a later date!

 

Farmers breakfast

So I had just a few roasted red potatoes and onions left over from dinner the night before and decided to revamp my left overs again!! 

Btw, red potatoes are good carbs.  I'll be sure to gather and update you on all the good carbs and what they do for you in another blog post soon. Stay tuned!

Threw my potatoes in the skillet to warm them up, then added one egg and some egg whites (cooking for 2).  Tadaa!!  Yummy breakfast.  

My sweet friend Chrissy gave me the fresh home grown yellow tomatoes which I've never eaten till now.  Can I say tasty??  Why yes!!

Gourmet green beans

Well not really but you don't have to tell anyone!  Ha!!   

If your in a hurry but looking to "fancify" your meal, here is a quick and easy side dish!  My entire family eats this up like candy. :)

Steam up some frozen green beans in the microwave (I usually cut a minute off the suggested time), now throw them in an electric skillet with a little Extra Virgin Olive Oil, a spoonful of minced garlic, chopped up piece of bacon and sprinkle in some sliced almonds.  That's it!!

Chicken salad

Who puts left overs in the refrigerator and  ends up throwing it away because you don't want to eat the same thing twice??  Well today I decided to make something different with my left over grilled chicken breast.   I made the best chicken salad!!  

Here is a recap of my recipe:

1 1/2 grilled chicken breast

1 single serving size of plain Greek yogurt

1 tablespoon of sunflower nuts

1 celery stalk finely chopped

1/4 of small green apple finely chopped

2 tablespoons of craisins (I usually cut up 1/2 cup red grapes but I was out)

Dash of sea salt and pepper 

1 tablespoon of chopped pecans

Cut up chicken in small chunks and throw it in a food processor with the yogurt and pulse till its blended. Mix it in a bowl with all other ingredients and viola!!  

You can put it over a bed of lettuce, add it to some celery sticks or eat it on some Ezekiel bread.  Now I have something different with my left over chicken.  Can't wait for lunch tomorrow!

Breakfast of champions

This breakfast is one of Jason's new favs! 

Sautee yellow and red peppers in coconut oil and brown Ground turkey meat.  I make up a big batch on Sunday and store it in Tupperware and throw in the fridge.  Makes it easy to scoop out two spoon fulls into the pan and add 1 full egg and the rest egg whites.  

Of course he loves our fresh home grown tomatoes and don't forget a few slices of Avacado.  

Keep working on being consistent with a good breakfast.  More snack ideas to come later!!  

Need an afternoon "pick me up" snack?

Yea, me too!  Right now, this is one of my favorite snacks.  I probably have this about once a week.

Brown rice cake and almond butter.  :)

Brown rice is a complex carbohydrate.  Carbohydrates are the body's ideal fuel for most functions. They supply the body with the energy needed for the muscles, brain and central nervous system. Complex carbs have been shown to enter the blood stream gradually and trigger only a moderate rise in insulin levels, which stabilizes appetite and results in fewer carbohydrates that are stored as fat. Unrefined or ‘whole grain’ carbohydrates found in products like brown rice, whole wheat pasta and bran cereals are digested slowly.

My tip for today:

Everything in moderation is good!  

Enjoy.

Avacado & egg

Yes, more breakfast ideas.  I can't express enough how important breakfast is to you.  It kick starts your metabolism. When you eat breakfast, you prevent the drop in blood sugar that makes you crave sugar later.  Trust me, I know from years of experience....this is not a good cycle to get into!

So here is another easy breakfast idea.  At first, I thought this just sounded gross but turns out to be my favorite breakfast.  Baked egg and avocado.

Cut the avocado in half, scoop out the seed with a spoon, crack an egg and sprinkle on black pepper or I like paprika on top.  I line a pan with foil because the egg will run out a little.  Sometimes I leave the avocado in the skin to bake, sometimes I take it out.  Whatever is easiest for you.  Bake on 400 for about 15-20 minutes. (how ever runny or cooked you like your egg)

Remember consistency is the key!!!  Work on being very consistent with having a GOOD breakfast EVERY morning then we will move on to the other meals of the day. 

 Don't want to overwhelm ya here.  Baby steps.... baby steps are good!

Breakfast is the most important meal of the day

You've heard it your entire life, right?  Then whats the hold up?  This post really isn't about a recipe per say, its more of a pep talk to get you headed in the right direction.  Baby steps, baby steps are good!

 Lets get started with some easy breakfast ideas for you.  

How about scramble up some eggs (I use 1 egg and the rest egg whites for 2 people) and slice an avocado and tomato?  The easiest breakfast ever!  You get your protein, good fat and some nutrients all in one sitting.  And from start to finish will take you less than 5 minutes.  Still think you don't have time for this?  Well try my egg cups below.  

Add a little hot sauce or grape tomatoes for variety.  :)

Egg cup variations:

I love the egg cups because they are single servings.  You can mix up a couple eggs and the rest egg whites.  Pour into a greased muffin pan and bake 350 for 20 minutes.  That's it!  Below I added a little hot sauce.  If I have a little extra time, I will sauté some baby spinach and/or red peppers and onions to throw in there.  Make a dozen on Sunday and stick them in the fridge.  Now you have breakfast for the week.  Pop them in the microwave for a few seconds and viola... its breakfast on the go!

My tip for the day, make breakfast mindless.  I read somewhere to make your meals as boring as possible. (at least in the beginning until you get the hang of changing your habits)  Repeat and repeat again.  Why you ask?  Well, fast food restaurants have spoiled us.  We like the convenience of driving through and buying what you want with out wondering if they will have all the ingredients to make your order.  Now set yourself up your own fast food restaurant in your house. Have your breakfast made so in the morning when you wake up, you "drive thru" your kitchen and order an egg cup!  :p  

Set your self up to succeed not to fail!  I promise, it works!  Have the right foods on hand and ready to eat.  This will leave no room for error or temptation! 

Remember, consistency and dedication is key!  

Starting with the basics

 Before we jump into recipes, lets evaluate your vitamin and supplement intake.  Here is a snap shot of what the hubby and I take.

  The pic was taken a couple of months ago so I'm sure I've added or discarded a few of those and changed brands depending on additional information I may have read.  Don't have a panic attack thinking you need to take that many pills!  It took me 2 years of adding and trying different supplements before I got to this point.

So I know you're wondering, "where do I start"?  Well, this is how I came up with a good 'base' of vitamins and supplements ~ I read the book Mood Cure.  It provides a good recommendation for a base of vitamins and supplements and it will also suggest special supplements if you are battling blood sugar mood swings, menopausal symptoms, stress, addictions, adrenal exhaustion and depression!  There is even a neat little quiz if you think you might be battling one of the ones I just listed:

  

Mood Cure Quiz

Now I'm no doctor or nutrionist, so do your research but here is where I started:

A good Multivitamin

Calcium, Magnesium & Zinc (you can actually find this all in 1 pill)

Vitamin D

B Complex

Vitamin C (1000mg)

Fish oil (check the DHA level on your fish oil.  Need 1200-2400 a day)

That's it.   Six pills is not too bad, is it?  

So you might be thinking "I don't need to take all these vitamins.  I eat a lot of vegetables and fruits for the vitamins and nutrients".   Well, here is one little piece of information I stumbled on a couple of years ago.... fruits and vegetables grown decades ago were much richer in vitamins and minerals than the varieties most of us get today!  Its sad but true.  Modern agricultural methods have stripped the nutrients from our soil.  So even if you eat your veggies like a good boy or girl, you will still lack the amount of vitamins and nutrients needed to sustain a healthy life style.   If you want to read more on this subject, here is an article I found online:

Soil Depletion

I'll end this post with my newest find.  I love the employees at Sprouts.  They seem to be very knowledgable about all their products.  The lady gave me a 10 page printout of all the benefits of this multivitamin.  So far so good :)

Flab to fab

I look at this comparison photo and say "wow"!  I honestly can not believe this is me.... in either photo.  

So let me tell you how this journey began.   In 2011, I was starting to feel more overwhelmed than usual.  Yes, I have 4 children and work full time but this was my norm for the last 10 years.  So why was I just now starting to feel anxious, stressed and have panic attacks?  I had other symptoms as well.... crying spells, drastic mood swings, obsession of having a terminal disease, withdrawn, depressed, insomnia, easily confused, low libido (yes I said it), lethargic and an overall feeling of something gone wrong.  Seriously wrong!  

What do you do when you feel sick?  You go to the doctor, right?  So off to the doctor I go.  I give the doctor a run down of my symptoms and she tells me I need to take an antidepressant for the stress and Xanax for the panic attacks.  I'm still confused at this point....I want to understand why absolutely nothing in my life has changed but all the sudden my body is "stressed" and having panic attacks!  I knew deep down these prescriptions would not cure me and would only mask the underlying issue at hand.  I continued my search for answers.  Several months and several doctors later I finally figured out this was all hormone related.  FINALLY some real answers.

The road ahead of me was not going to be easy.  I knew there was no magic pill that was going to fix me.  I had to undo 40 years of damage (eating junk) to my body 1 day at a time!  "How?", you ask.  Well, you have heard it your entire life.... eat a healthy diet and exercise.  Seriously, that's it!  

I researched foods, vitamins, supplements and different exercises until my eyeballs were cross eyed!    Out of all the exercise information I found, weight training looked to be the best option for me.  I reached out and called Jayla, my friend and awesome fitness trainer.  She convinced me that I could not afford NOT to work out!  Double bonus ~ she has a degree in nutrition.  Score!  Some things are just meant to be.

Fast forward 6 months and you see the new me above!   So now you know my journey was never about vanity or losing weight.  I was desperately trying to regain some normalcy to my life.  Not only did I find Sherry, I found the new and improved Sherry!  I feel like I found the fountain of youth and I want to scream it from the mountain tops!

My transformation is 80% diet and 20% exercise.  Its all about the food!  I know very little about cooking much less healthy cooking.  So I spend hours researching, modifying and testing out recipes.   Now I've decided to start a blog that will highlight healthy recipes I've found, modified and love.  Oh and btw, they will all be easy recipes.  For those of you that don't know me, I've never cooked a day in my life until a year ago!  Yes, you read that correctly....never cooked a day in my life until now!  Check in often to find some of your own favorite recipes that will hopefully help you feel as energetic as I do.  

Remember ~ healthy food is medicine!