Posts Tagged eat clean
Recipe: Mandarin Orange Vinaigrette Dressing
Posted by TrainWithJess in Health and wellness on 09/26/2013
Mandarin Orange Vinaigrette Dressing
1/4 cup olive oil
2 tablespoons apple cider vinegar
1 clove garlic, minced (optional)
1-0.53 oz packet Mandarin Orange AdvoCare Spark® Energy Drink
2 fresh basil leaves, minced
You gotta add the basil; it makes all the difference! Combine all ingredients in covered jar. Shake well to blend. Store in refrigerator until ready to serve. Makes about 1/2 cup dressing.
I drizzled it over chicken breast and a bed of steamed spinach!!! Yum!
Cookie Dough Protein Bars
Posted by TrainWithJess in Health and wellness on 09/19/2013
Cookie Dough Protein Bars Who would have thought….great northern beans, some peanut butter, a little almond milk, and some egg whites….whip it up and you are eating cookie dough! Sounds gross? Give it a try and let me know how yours turn out! Cookie Dough Protein Bars
Enjoy! ~J
Chocolate Protein Bars
Posted by TrainWithJess in Eating-Clean, Recipes on 01/23/2013
Makes 9 squares. Serving size: 1 Calories: 72 Fat: 1 g Carbs: 10 g Sugar: 3 g Protein: 6 g
Delicious!
Ingredients:
1 cup Oat Flour (I made it myself. I took oatmeal and grinded it up in my Magic Bullet)
4 Egg Whites (beat the heck out of them first)
2 scoops Vanilla Whey Protein Powder (I use BodyTech Whey)
½ cup Splenda, Truvia
½ tsp Baking Soda
¼ tsp Salt
8oz Berry flavored Baby Food (see picture, I used Apples & Blueberries this time around and it was delicious!)
3 tbsp Baking Cocoa
4oz Water
Directions:
1. Preheat oven to 350 degrees.
3. Mix wet ingredients (egg whites, Splenda, Truvia, or Ideal, Berry flavored Baby
Food,Water) together in a medium sized bowl. Add vanilla whey protein powder.
2. Add dry ingredients (oat flour, baking soda, salt, baking cocoa) together in a large bowl.
5. Spray 9×9 pyrex pan with a non stick spray and add batter to dish.
6. Bake 20-30 minutes in oven.
* Take them out of the oven right before you think they are done baking. They will continue to bake for another 5 minutes. Do not over bake or they will dry out!
Send Your Metabolism Soaring
Posted by TrainWithJess in Eating-Clean, Health and wellness on 04/06/2011
Make your body a fat-burning furnace!
I said it once and I am going to say it again…
Foods That Send Your Metabolism Soaring
Meals, tips, and recipes that power up your fat-burning engine with every bite!
Turn Up the Burn
A calorie is a calorie, and cutting them is the best way to lose weight, right? Not so fast. New research (well, it’s not new research, it just keeps coming up time and time again) shows that eating certain types of foods can rev your metabolism, curb your appetite, and help you drop more pounds than others. Do you want to eat 800 calories/day of chocolate cookies and feel like crap or 2000+ calories/day of amazing, eat-clean food and have a body like a champion!
When eating-clean, foods are broken down into four types of “active calories”—chewy foods, hearty foods, energizing foods, and warming foods. Here’s how each one encourages your body to burn more calories.
Chewy Foods
(lean meats, nuts, whole fruits and vegetables)
These calories make your body work right from the second you start chewing, literally! To maximize the chew factor, choose food in its most “whole” state—apples instead of applesauce, for instance. High-protein foods really are your best ally as they take more work to chew, and longer to leave your stomach so you take more time eating—and have more time to register that you are full.
Hearty Foods
(fruits, vegetables, brown rice, whole grains and cereals)
In addition to being chewy, these foods are packed with fiber! They take up more room in your stomach (compared to other foods with the same number of calories), and leave less room for second helpings. Foods that take more work to chew make your mouth work harder (ramping calorie burn by 10%) and increasing the thermogenic effect of food, the calorie-burn we get from eating and digesting any given type of food.
Energizing Foods
(coffee, black and green tea, dark chocolate – yes, I threw that in for some of you!)
You can get metabolism-boosting caffeine in coffee and black tea; just be careful not to load them up with milk, cream, or sugar. Caffeine is a central nervous system stimulant, so your daily coffee or black tea can boost your metabolism by 5 to 8%—about 80 to 128 calories a day. Green tea doesn’t have much caffeine but it does contain catechins, an antioxidant that raises resting metabolism by 4% (about 80 calories a day). Dark chocolate contains both catechins and caffeine, but stick to 1 ounce per day to limit fat and calories.
Fat-Burning
Keep your calories to around 1,500 a day and you could lose up to 10 pounds and a few inches in just 4 weeks. But watch where those calories are coming from…you have to eat-clean if you want to start melting the fat away! And if you didn’t get to read the post “Foods That Aid In Digestion,” please read or re-read as the two topics, eating to burn fat and healthy digestion, go hand in hand!
Stay Away From the Halloween Candy!
Posted by TrainWithJess in Eating-Clean, Health and wellness on 10/16/2010
Now that the picture of the Milky Way bar got your attention, I would like to say,
“STAY AWAY FROM THE HALLOWEEN CANDY and YES you can do it!”
I am tired of saying it…if I wont let Reece have it (my yellow lab) why should a human be consuming it. Yes, it really is that bad if I wont let Reece eat it! Lets take a look and really see what I am talking about…
Lets look at the top 3 candies over the Halloween festivities:
1. Milky Way: 35g sugar in one bar. Need I say more? Why would you want this running through your veins? This food is high in saturated fat, 7g to be exact are from saturated fat alone. A large portion of the calories in this food come from sugars. This food also contains Trans Fat. Again, I must ask, why does anyone want this! Moving on to #2…
2. Reese’s Peanut Butter Cups: sugar, corn syrup solids, soy lecithin, TBHQ (what the heck is that?), dextrose (more sugar says Jessica), partially hydrogenated vegetable oil…Enough of that. Does this even need more explanation as to why I wouldn’t even let my dog eat this!
3. Jolly Ranchers: Go lick your tongue through a bowl of sugar, seriously, go ahead, have 4 licks while you are at it. That will almost be the equivalent of what you will get when you eat a Jolly Rancher. Nothing but sugar. NO nutritional value, no service to your body, nothing!
Why did I write this article? Not to make you cringe at what you put into your bodies but perhaps STOP AND THINK next time a milky way passes you by. Think what you are doing to your body and CHOOSE to do something different this year!
This year, reach for pumpkin seeds, apple slices rolled in cinnamon, cocoa, or smeared with peanut butter, or even treat yourself to whole wheat pretzels dipped in real chocolate. It is, after all, trick-or-treat! Happy Halloween everyone. Enjoy!:)
Please comment as I would love to hear and receive tips on how you are distracting yourself from the ‘junk’ and other clean-snack ideas!
Choose This Fat-Burning Condiment
Posted by TrainWithJess in Eating-Clean, Health and wellness, Recipes on 03/15/2010
It’s perfect on potatoes, very good on veggies, and divine in salad dressings. And the best news yet? It may help with fat burning. The magic condiment in question: vinegar.
Obese people who took in 1 to 2 tablespoons of apple cider vinegar daily in a study melted significantly more body fat and belly fat than a group taking a placebo — despite being on the same diet and exercise plan.
A Sour Path to Skinny
Vinegar may offer a weight loss boost thanks to acetic acid. Seems this sour stuff does double-duty fat-blasting, inhibiting the body’s ability to store fat while boosting its ability to burn it. And even though apple cider vinegar was the type used in the recent study, researchers suspect most varieties of the liquid seasoning could have the same get-skinny effects.
Other Tart Benefits
Vinegar also seemed to help lower bad-for-the-heart triglyceride levels and systolic blood pressure at the end of the 12-week study. That’s a Sherpa’s load of health benefits for one little flavor maker. So get your daily dose of vinegar with one of these tart-tasting, waist-whittling RealAge recipes:
- When you’re craving tart: Give your salad and grilled veggies a refreshing citrus-flavored punch with this Lemon-Balsamic Vinaigrette.
- When you’re craving savory: Add a Mediterranean touch to chicken with this Chicken in Garlic-Vinegar Sauce.
- When you’re craving sweet: Add a bit of tangy sweetness to dessert with these Balsamic-Spiked Strawberries.
Did You Know?
References
Seasoned Ground Beef and Spaghetti Squash
Posted by TrainWithJess in Eating-Clean, Recipes on 06/30/2009
Get plenty of nutrients while getting your protein!
INGREDIENTS
1 lb 95% fat free ground beef (or ground turkey/chicken)
1 teaspoon salt-free steak seasoning
1 spaghetti squash
1 cup water
Tabasco sauce
DIRECTIONS
Cook/prepare the ground beef as you would normally. I suggest using the ‘George Foreman Grill’ for the quickest and healthiest way! While the ground beef is cooking,
prepare the spaghetti squash. I use the microwave. Cut the squash in half (If you only need to prepare one half of the squash now, store the other half in the refrigerator w/plastic wrap over it). Clean-out the seeds from the middle. Place 1 cup water in each half. Place the squash in a bowl to help it balance and keep the water inside. Cook on HIGH for 3-6 minutes. The timing depends on the size of the squash. You will know it is done when the sides fall in when trying to lift it out of the bowl. Use a fork to scrap the ‘spaghetti’ out! When the ground beef is cooked thoroughly, sprinkle on the steak seasoning to your liking. Place ground beef over top your ‘spaghetti’ and add a few dashes of Tabasco sauce or spray butter as you wish!
Spaghetti squash yields about 40 calories per cup, so enjoy! Read more about spaghetti squash!
J`
LEAN CROCKPOT TURKEY CHILI
Posted by TrainWithJess in Eating-Clean, Recipes on 03/01/2009
Use that crockpot one last time before summer is upon us!
I use 99% fat free ground turkey.
Ingredients:
Enjoy while you watch the snow come down tomorrow!
J`
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