Peanut Butter Cracker Snacks

Ingredients:

• Whole wheat crackers
• Raw Natural Pure Honey
• Natural Peanut Butter

*I don't give you a certain amount because it depends on how much you want to snack. I recommend no more than 10 lightly peanut buttered & honeyed crackers because of the amount of calories...but remember... they are good calories

Calories: Well... 5 whole wheat crackers is about 70 calories... 1 T Honey is 60 calories... & 2 T Peanut Butter is about 200 calories. So just add up how much you make. :-)

Directions:
Spread a little peanut butter on 1/2 the crackers. Then drizzle them with honey and put the remaining crackers on top.

Roasted Spaghetti Squash Casserole

I love this recipe! It's a little sweet while at the same time offering a good seasoned flavor!

Ingredients:

• 1/2 Butternut Squash (spaghettied-I do this using a grater)
• 2 regular carrots (peeled and diced)
• 1 Sweet Potato (diced w/ or w/o skin-whatever your preference)
• Sea Salt to taste 
• 2 t Extra Virgin Olive Oil
• 1 t Ground Cumin (or other seasoning of choice)

Directions:
Preheat oven to 400.
Combine all ingredients in 9X9 pan or medium casserole dish.
Bake for 30-45 minutes or until potatoes are easily penetrated with a fork.
ENJOY!!

Published with Blogger-droid v2.0.9

Cutting Back at Restaurants

Sometimes going out to eat when you're trying to eat healthy can be discouraging and frustrating so I wanted to share with everyone how I usually eat at restaurants.

1. Grilled Chicken Sandwich (This is one of the healthiest things, other than a salad, at Buffalo Wild Wings or Hardees)

• No mayo & add jalepenos and/or pico de gallo for flavor
• Lettuce wrap if available & if you like lettuce wraps (At Hardees just ask for a low carb chicken sandwich)
• If you are really wanting bread (or if a lettuce wrap isn't available) choose the healthiest bread available (wheat, etc) & only eat 1/2 of it. What I usually do is take the top bun off & eat only the bottom bun. To keep the sandwich together I start with the bottom bun, then add all the extras such as lettuce, tomato, jalepenos, pico de gallo, etc. Then I top it off with the grilled chicken upside down (if you have cheese on it the cheese should face down). This allows for the chicken to act as a "top bun" and keep everything together & less messy.

2. Baked Potato

• Since I never eat butter and rarely eat sour cream, I usually get a plain baked potato and add low fat cottage cheese since it is suppose to be healthier. Usually I just say that I don't want any sour  cream & butter, but want cottage cheese instead & its no extra cost. Then I just add a little salt & pepper.

3. Steamed Veggies

• The main thing here is just being sure to state that you want them cooked as healthy as possible. I always say "I want them healthy...no butter, oil, or all the other stuff..I just want them cooked". Then I add a little salt when they get to the table. The only reason I say this is because a lot of people order steamed veggies thinking they are eating extremely healthy but if that restaurant steams their veggies in a bunch of butter & other bad stuff, you really aren't eating as healthy as you think. If you can only eat veggies with butter, etc. then tell them to go easy on it but I recommend trying them plain a few times to get use to it before giving up on going butterless. :-)

4. Salads

• Although most people know this, I never want to assume that everyone does...IT IS ALMOST POINTLESS TO EAT A SALAD THAT IS LOADED WITH UNHEALTHY DRESSINGS OR TOPPINGS (BACON, ETC). I eat salads often at restaurants. My salad always consists of veggies (any raw veggies), a low-fat or low-calorie vinegarette, and occassionally a little cheese. If you only like ranch dressing, get fat free ranch!! Ranch is very bad for you...just read the label & figure up how much you need to run, bike, or exercise just to work off that ranch you're eating. You might be surprised. ;-)

5. Try New Veggies

• I just want to encourage you to try veggies that are unique to restaurants. For example, Ruby Tuesdays has spaghetti squash that is incredible & very healthy, but if you don't step outside your comfort zone you may never find this out. People often get stuck in veggie ruts and eat the same things over & over again...especially salads. Don't do this because you will be more likely to get bored with veggies and fall off the healthy eating train. Try new things! And if you don't like them...at least you know you don't! 

6. Very Rarely Eat a Buffet!!!!!!!!!

• I would say never eat a buffet, but that can be scary and discouraging. :-) I will definitely say don't eat a buffet more than once a month! There are many reasons for this. Order off the menu and if you are really wanting something that is on the buffet (whether it be pizza or whatever else), take a bite or 2 (& I do mean 1 BITE or 2 BITES) from the person beside you. This keeps you from overeating & allows for healthier choices since buffets aren't usually healthy. Obviously salad buffets are awesome, but just remember to follow the salad tips above...don't eat everything that's there! Just because it's on the salad bar doesn't mean its good for you. ;-)

***I will continue adding to this blog as I think of stuff, so keep coming back***

Great Fitness Apps

All of the following apps are great for exercise & fitness:

1. Map My Run-This app is perfect for outdoor running or bicycling. It keeps up with your distance, speed, route, etc. I use it all the time. You can use it as a food diary too. Another neat thing is that you can connect with friends and challenge them to run the same routes you do.

2. Runtastic-The same as Map My Run but some people prefer it instead.

3. My Fitness Pal-This allows you to log all types of exercise and develop a fitness plan. It also has a food diary.

4. Lose It-This is very similar to My Fitness Pal and allows you to connect with others and set goals. There is an online community for support and encouragement.

How You Can Become a Runner

First things first:

1. Set your first distance goal (This can be whatever you want to accomplish. My first goal was to run a 5k. Then when I reached that goal, my next one was a 10k. Then a half-marathon.)
2. Always stretch before running
3. Set a schedule for running. How often are you going to run? Every day? 3 days a week? (For the first couple months I ran 5-6 days a week. Now I run 3-4.)
4. Get an accountability partner. If you can't find one...I'll be yours, just leave me a comment or contact me.
5. Hydrate!! Hydrate!! Hydrate!! I cannot stress this enough. A lot of people say their side starts hurting when they are running...most of the time this is because they aren't properly hydrated. If you're going to take your running seriously, you need to drink water throughout the day. Do not drink just a little or cram a lot immediately before a run because both of these can make you hurt or sick.
6. Get good running shoes! Do your homework and ask around!

MY INTERVAL TRAINING: How I Began Building Up My Run

Running Days 1-3:

1. Walk 0.5 miles
2. Run at a steady pace as far as you can (don't sprint as hard as you can, just focus on building stamina, speed will come later)-This gives you your current maximum distance and is determined by the first day you run and should remain the same for days 1-3. Therefore, whatever your max is the 1st day keep it like that for the next 2 runs. This prevents injuries, etc.
3. Walk 0.2 miles
4. Run 0.2 miles
5. Walk to your goal

           Example: You begin by stretching and walking 0.5 miles. Then run at a steady but challenging pace until you literally feel like you can't anymore (Lets just pretend its 0.5 miles). Then walk 0.2 miles. Then run 0.2 miles. Finish by walking to whatever your goal is. So if your goal is a 5k (3.1 miles) you will finish by walking 1.7 miles. You will do this exact thing for 3 run sessions. Make sense? :-)

Running Days 4-6:

1. Walk 0.5 miles
2. Run whatever your maximum 1-3 day distance was plus 0.2 miles
3. Walk 0.2 miles
4. Run 0.2 miles
5. Walk to your goal

           Example (continuation of previous example): Stretch and walk 0.5 miles. Then run at a steady but challenging pace 0.7 miles (your 0.5 max + 0.2). Walk 0.2. Run 0.2. Walk to your goal which would now be 1.5 miles. You will do this exact thing for 3 run sessions.

Running Days 7-9

1. Walk 0.5 miles
2. Run whatever you ran the previous 3 running days plus 0.2 miles
3. Walk 0.2 miles
4. Run 0.2 miles
5. Walk to your goal

           Example (continuation from previous examples): Stretch and walk 0.5 miles. Then run at a steady but challenging pace 0.9 miles (0.7 from the 3 previous sessions + 0.2). Walk 0.2. Run 0.2. Walk to your goal which would now be 1.3 miles. You will do this exact thing for 3 run sessions.

You will continue doing this process until you have built up to your goal. Just remember to increase every 2-3 running sessions. There will be days that you feel that you can go way further than others, especially after you've built up your run. When these days come go for it. But be sure to rest your muscles the next day to prevent damage/injuries.

Other important notes about building up:

After I reached a 5k I continued this process but increased by 0.3-0.5 miles depending on how it felt, etc. Just listen to your body. The concept is the exact same...just a little different numbers. I also began maxing out once a week in which I would "jump" my run distance up by a mile for that day only. But I always rested or just walked the following day.

I just want to warn you against building speed to quickly. I strongly encourage you to focus on distance/stamina and speed will come with that. For example, if you can run 5 miles at an 11min/mile pace, you will naturally be able to run 3.1 miles (5k) at a much faster pace. When I ran before, I was focused on building my speed and blew my shins out. I had to quit running for several months and had to start all over again. When I got back into running I focused on distance/stamina instead and it has been awesome!! 

Please let me know if you have any questions. It may sound a little confusing but is actually very simple.

Banana Lover Shake

Ingredients:

1 Scoop Shaklee's Vanilla Cinch Shake Mix (click here to order this product from my Shaklee store)

2 t. Vanilla Extract

1 packet of Stevia in the Raw

1 C. (8oz.) Unsweetened Vanilla Almond Milk (or Regular/Sweetened Vanilla Almond Milk for an extra sweet shake but be sure to add 50 calories)

1 Banana
About 6 Regular Ice Cubes

Calories: 250

Directions:

Combine all ingredients in a blender and mix well.

*****A serving of Shaklee Cinch Shake Mix is usually 2 Scoops (6T). You can use 2 scoops if you prefer. I always just use 1 because 1 fills me up and gives it plenty of flavor. Just remember to increase the calories by 95 because each scoop (3T) is 95 calories. :-)*****

Fruit and Honey Parfait

Ingredients:
1/3 C. Nonfat Vanilla Greek Yogurt
1/4 C. Raw Whole Grain Oats
1 t. Raw Natural Pure Honey
Fruit of choice (I used kiwi for this one but banana and strawberry is great)

Directions:
In a small bowl mix the oats and honey. In a cup put 1/2 the yogurt. Then put a layer of the oats and honey with about 3/4 of the mixture. Add the remaining yogurt. Then put the fruit of your choice on top and sprinkle the remaining oat and honey mixture on top.

Published with Blogger-droid v2.0.9

Double Chocolate Shake

Ingredients:

1 Scoop of Shaklee's Cinch Chocolate Shake Mix (click here to order this product from my Shaklee store)

1 T. Cocoa

1 t. Vanilla Extract

1 C. (8 oz) Unsweetened Vanilla Almond Milk (or Regular/Sweetened Vanilla Almond Milk for an extra sweet shake but be sure to add 50 calories)

1/3 C (or about 1/4) of Avocado

1 packet of Stevia in the Raw (optional)
About 6 Regular Ice Cubes

Calories: 230

Directions:

Combine all ingredients in blender and mix well.

*****A serving of Shaklee Cinch Shake Mix is usually 2 Scoops (6T). You can use 2 scoops if you prefer. I always just use 1 because 1 fills me up and gives it plenty of flavor. Just remember to increase the calories by 95 because each scoop (3T) is 95 calories. :-)*****

Published with Blogger-droid v2.0.9

My Experiences with Shaklee Home Products

Peanut Butter Vanilla Shake

This is a very tasty and simple shake.

Ingredients:

• 1 Scoop of Shaklee's Cinch Vanilla Shake Mix (Click here to order this product from my Shaklee store)
• 1 C. (8oz) Unsweetened Vanilla Almond Milk (or Regular/Sweetened Vanilla Almond Milk for an extra sweet shake but be sure to add 50 calories)
• 1 t. Vanilla Extract
• 1 1/2 T. Peanut Butter
• 1 Packet of Stevia in the Raw
• About 6 Regular Ice Cubes

Calories: 240

Directions:

Combine all ingredients in a blender and mix well.

*****A serving of Shaklee Cinch Shake Mix is usually 2 Scoops (6T). You can use 2 scoops if you prefer. I always just use 1 because 1 fills me up and gives it plenty of flavor. Just remember to increase the calories by 95 because each scoop (3T) is 95 calories. :-)*****

Honey Covered Almonds

Simple snacks are great. One thing I really like to do is grab a serving of almonds (about 24 whole almonds) and 1-2 t of raw natural pure honey. I drizzle the honey over the almonds and start snacking. :-) Very simple, yet delicious. This brings in about 180-200 calories, which may seem like a lot, but the calories are coming from a lot of good stuff.

For Chip Cravings...

If you're one of those people who gets chip cravings, I recommend one of the following:

Special K Cracker Chips (Southwest Ranch, Cheddar, Sour Cream & Onion, and Sea Salt)-only 110 Calories for 27 chips

Zucchini Chips or Squash Chips (Click here for recipe)

Published with Blogger-droid v2.0.6

Double-Almond Banana Cereal

I love eating this when I'm in the mood for some cereal. ;-)

Ingredients:

3/4 C. (1 serving) of Cruncy Honey Oat Ceral w/ Almonds (generic or name brand is fine)

1/2 Banana (sliced)

1/2 C. Unsweetened Vanilla Almond Milk

Calories: 200 Calories

Directions:

Just put in a bowl and enjoy!! 

Published with Blogger-droid v2.0.9

Sauted Okra

I love this recipe. It is such a simple and easy recipe but almost everyone is a fan of it. In fact, people often call me to ask me how I cook my okra so here it is. ;-)

Ingredients:

About 2-3C. Fresh Okra (sliced in 1/2 length-wise)

2 t. Extra Virgin Olive Oil

Sea Salt (to taste)

Directions:

Heat 1 t. of oil in skillet between medium & medium-high heat. Sprinkle a little sea salt in the oil (be careful not to put too much sea salt, you can always add more after they're cooked but you can't fix it if you add too much). 

After the oil and skillet are heated up, place the okra in the skillet with the open/seed side down. Drizzle the remaining 1 t. of oil over the okra. Cook the okra until lightly browned and crispy turning approximately every 3-5 minutes. Do not stir the okra because it will become slimy...just flip it the best you can. Cook to desired crispness, sprinkle with a little more sea salt, and eat up!

Published with Blogger-droid v2.0.9

Pretzels & Peanut Butter

This is one of my favorite snacks. I just count out a serving of pretzels and half a serving of raw natural pure honey (1T). Start dipping and enjoy! 

Published with Blogger-droid v2.0.9

Spicy Guacamole Salsa

My whole family loves this guacomole salsa recipe. It can be served with tortilla chips, over chicken, or just whatever you normally like guacamole or salsa with. And of course it has the super fruit in it...AVOCADO!

Ingredients:

1 Medium Ripe Avocado

1 Medium Tomato (diced very small)

1/4 C. Chopped Onion

2 Cloves Garlic (minced)

1 T Fresh Chopped Cilantro

Juice of 1/2 Lime

1 t. Ground Cumin

1/2 Jalepeno Pepper

1 t. Ground Black Pepper

Sea salt to taste

Directions:

Mash the avocado up very well. Then add all the remaining ingredients and mix well. 

*Or you can just put all the ingredients in a blender or food processor and mix it well.

Best if served the same day and chilled. I hope you enjoy it as much as we do. 

Oh... and I don't have a picture attached because it was hard to take a good picture of it. But it is super  yummy! :-)

Garlic Dream Chicken

This is a quick, super easy, tasty, & healthy way to cook some boneless skinless chicken breasts. My family loves it!

Ingredients:

• 1 t. Extra Virgin Olive Oil
• 1lb Boneless Skinless Chicken Breasts
• 1 t. Vik's Garlic Fix from The Spice and Tea Exchange
• 1/2 Small to Medium Sized Lemon
• Sea salt

Directions:

Put oil and seasoning in skillet and heat to medium heat. Cut all the fat off the chicken breasts and cut into desired sizes. I like to cut ours the same size as chicken strips.

Put the chicken in the  skillet with the oil and seasoning. Then squeeze the lemon half over the chicken and sprinkle with a little sea salt. The lemon juice will be absorbed by the chicken while cooking. Cover the chicken and cook over medium heat turning every 5 minutes until done. This is about 20-25 minutes .

Published with Blogger-droid v2.0.9

Mashed Cauliflower

These are a great low-carb side for meals that you would normally side with mashed potatoes. You can actually season them the same way you season mashed potatoes (with milk, butter, etc.), so they taste almost exactly the same, but I try to keep them as healthy as possible. Feel free to add what you like but also know that everything you eat matters. :-) Either way, they are a great alternative to the high-carb potatoes even if you season the exact same way you do potatoes.

Ingredients:

• About 10-12oz Cauliflower (I buy a bag that can be steamed in the microwave but its just whatever you prefer)
• 1/4 C Plain Nonfat Greek Yogurt
• 1/2 t Extra Virgin Olive Oil
• Sea salt (to taste)
• Pepper (to taste)

Directions:

Cook cauliflower as you normally would. I steam mine in a steamable bag, stovetop, or steamer.

Mash the cauliflower well with a potato masher. Add all remaining ingredients and mix well. YUM!

Published with Blogger-droid v2.0.9

Peanilla Latte Shake

This is a great combination of peanut butter, vanilla, and latte. In fact, this is one of my FAVORITE shakes!

Ingredients

• 1 Scoop (3T) Shaklee's Cinch Cafe Latte Shake Mix (Click here to order this product from my Shaklee store)
• 1 C. (8oz) Unsweetened Vanilla Almond Milk (or Regular/Sweetened Vanilla Almond Milk for an extra sweet shake but be sure to add 50 calories)
• 1/2 T Vanilla Extract
• 1T Natural Peanut Butter
• 1 packet of Steva in the Raw (optional)
• About 8 regular ice cubes

Calories: 245

Directions: Combine all of the ingredients in a blender and blend until creamy.

*****A serving of Shaklee Cinch Shake Mix is usually 2 Scoops (6T). You can use 2 scoops if you prefer. I always just use 1 because 1 fills me up and gives it plenty of flavor. Just remember to increase the calories by 95 because each scoop (3T) is 95 calories. :-)*****

Published with Blogger-droid v2.0.9

Chocolate Banana Protein Shake

This is one of my favorite Shaklee shakes. I usually either start my day with it or follow up a workout with it. :-)

Ingredients:

• 1 Scoop (or 3T) Shaklee Energizing Soy Protein Creamy Cocoa Mix (Click here to order this product from my Shaklee store) or Shaklee's Cinch Chocolate Shake Mix (Click here to order this product from my Shaklee store)
• 1 T Cocoa
• 1 Banana
• 1 packet of Stevia in the Raw
• 8 oz (1C) Unsweetened Vanilla Almond Milk (or Regular/Sweetened Vanilla Almond Milk for an extra sweet shake but be sure to add 50 calories)
• About 6 Regular Ice Cubes

Calories: Approximately 270 Calories

Directions:

Put all of the ingredients in a blender and blend until creamy.

*****A serving of Shaklee Cinch Shake Mix is usually 2 Scoops (6T). You can use 2 scoops if you prefer. I always just use 1 because 1 fills me up and gives it plenty of flavor. Just remember to increase the calories by 95 because each scoop (3T) is 95 calories. :-)*****

Published with Blogger-droid v2.0.9

Simple Vanilla Latte Shake

This is a very simple, low-calorie, wonderful shake! 

Ingredients:

• 1 C (8oz) Unsweetened Vanilla Almond Milk (or Regular/Sweetened Vanilla Almond Milk for an extra sweet shake but be sure to add 50 calories)
• 1/2 t Vanilla Extract
• 2 packages of Stevia in the Raw (optional-my husband prefers it without stevia)
• 1 Scoop (3T) of Shaklee Cafe Latte Shake Mix (Click here to order this product from my Shaklee Store)
• About 10 regular ice cubes

Calories: 145

Directions:

Put all of the ingredients in a blender and blend until smooth. ENJOY!

*****A serving of Shaklee Cinch Shake Mix is usually 2 Scoops (6T). You can use 2 scoops if you prefer. I always just use 1 because 1 fills me up and gives it plenty of flavor. Just remember to increase the calories by 95 because each scoop (3T) is 95 calories. :-)*****

Published with Blogger-droid v2.0.9

My Experiences with Shaklee Nutritional Products

The name of each product is a link to learn more about the product or to purchase it. Feel free to click the name and explore the products. I strongly encourage you to.

1. Advanced Joint Health Complex-I fell in love with running quickly after starting. However, as many already know, your knees do not usually love running as much as you do and mine were no exception. I took the proper precautions such as stretching, warming up, and cooling down but that didn't stop the impact running had on my knees. Not long after reaching a 7 mile run I began having problems with my left knee. Although it was sore during the run, the pain didn't really hit until after it was over. Then came the ice and ibuprofen, which brought little relief. I even remember my husband carrying me up stairs on vacation. I began researching running injuries and recommendations for runners. What I found was how important it is to take something for your joints. Glucosamine was the highest recommended. Immediately I turned to Shaklee because I knew that their products were of the highest quality. Within a few days of taking the Advanced Joint Health Complex, my pain significantly decreased and I now have no to very little pain in my knees. INCREDIBLE!!!

2.. Energizing Soy Protein-This was actually the first Shaklee product I tried...creamy cocoa. I was instantly hooked. I started by just adding it to some milk and now I'm a pro at whipping up a quick, awesome protein shake. I often interchange this and the cinch shake mix. When I first started using this product, it was so I could pull all-nighters (well 2-3 hours of sleep) before big exams. I would drink 1 around 9:00PM and 1 around 4:00AM the next morning. It helped me stay awake and stay focused. I loved it! It wasn't like the crazy, unhealthy products out there for staying awake (like Red Bull, etc) which always kept me awake but made me feel terrible during every second...from nausea to headaches to jitters. This gave me a great energy boost without all the junk. IT WAS JUST WHAT I NEEDED!

3. Vitalizer-I'll be honest... when I first recieved my Vitalizer for Women I didn't take it for several weeks. See, I've always found it important to take multivitamins but they always made me sick. It didn't matter what brand or how expensive they were, the outcome was always the same...they would never stay down... with or without food... before going to bed... nothing mattered and nothing helped. So I decided I would just have to do without and threw in the towel. Then a friend of mine gave me a little over a weeks worth of Vitalizer to try. I took it home... put it in my cabinet... and that's where it stayed for months. I wanted to try it so bad and I knew Shaklee was suppose to be the "best" but I didn't want to endure another bought with vitamin sickness. Then, finally, one day I got the nerve to try it. And guess what? It didn't make me sick and still hasn't. I take it every day now and love it. I can tell a difference in so many ares... from stronger nails to less sicknes and infections to just feeling better. I recommend anyone and everyone try this product, but especially those who have faced vitamin sickness like me. :-)

My Experiences with Shaklee Weight Loss Products

The name of each product is a link to learn more about the product or to purchase it. Feel free to click the name and explore the products. I strongly encourage you to.

1. Cinch Shake Mixes-As I began my adventure in eating healthy and becoming fit, I began using the cinch shake mixes. I am not a breakfast person but I knew how important breakfast was to weight loss and health. So I needed a good alternative. These shakes were PERFECT!! They are extremely delicious and left me feeling full for hours. I usually mix some unsweetened vanilla almond milk and some fruit with mine. They are high in protein and contain an ingredient called Leucine which makes them exactly what the doctor ordered to start the day, preworkout, or postworkout. I coupled this with increased exercise, water only beverages, and lots of fruits, veggies, and a little lean meats and lost about 45lbs in 5 months! YOU HAVE TO TRY THESE!

2. Cinch Energy Tea-Being a wife, mom, college student, Sunday School teacher, and Family Ministry leader often leaves me feeling exhausted. This is especially true on those all night cram study sessions. I use this tea when I can't shake the morning yawns and droopy eyes. In fact, I usually sip on a cold bottle of it throughout long class days. It gives me just the boost I need without any of the jitters or headaches.

Shaklee On Oprah

Even Oprah loves Shaklee products! I'm telling you...these are incredible, high quality products. As talked about on Oprah, there are many harmful things in our environment that we aren't even aware of...and many are a result of our choices in cleaners, etc. The neat thing is that we can begin making our environment safer by treating ourselves with safe but effective cleaning products. 

Click here to purchase Shaklee cleaning products

Italian Squash and Zucchini Skillet

Ingredients:

• 1 Squash (diced)
• 1 Zucchini (diced)
• 2 t. Extra Virgin Olive Oil
• 2 Cloves Garlic (minced)
• 1/2 C Canned Diced Tomatos (partially drained; no salt added)
• Italian Seasoning (if you don't have "italian seasoning" just use some basil, parsley, etc.)
• Sea Salt

Directions:

Heat oil in skillet between medium and medium-high heat. Add squash and zucchini. Cover and cook approximately 5 minutes.

Reduce heat to low. Add garlic and diced tomatos. Generously sprinkle with Italian seasoning and lightly with sea salt. Cover and cook 5 minutes. Ready to serve.

OPTIONS 

Just eat up

Garnish with grated parmesan cheese

Serve over pasta (remember...whole wheat/grain!!!)

Homemade Honey Roasted Almonds

These are a super yummy snack and a great tamer of that sweet tooth.

Ingredients:

Before baking-

1 T Organic Coconut Oil (melted)

1 T Raw Natural Pure Honey

1 Packet of Stevia in the Raw

1 t Cinnamon

1 C Almonds

After Baking-

1/2 T Raw Natural Pure Honey

1/2 t Cinnamon

1 Packet of Stevia in the Raw

Directions:

Preheat oven to 350

Combine all of the ingredients in the "before baking" group, except the almonds. After it is well mixed add the almonds. Be sure to coat all of the almonds thoroughly with the mixture.

Line a cookie sheet with aluminum foil. Put the coated almonds in a single layer on the cookie sheet. Bake on the middle rack for approximately 12 minutes. The almonds are done when the inside is tan.

While the almonds are still warm drizzle 1/2 T raw natural pure honey on them. Then sprinkle 1/4 t Cinnamon and 1 packet of Stevia in the Raw.

Published with Blogger-droid v2.0.8

Spicy Jalapeno Vegetables

This is a delicious, spicy side or main dish. I will warn you that it has a little kick to it so if you don't like a lot of spice you may not want to use a whole jalapeno pepper.

Ingredients:

• 1 Onion (sliced) 50
• 1 Green Pepper (cut into strips) 30
• 1 Jalapeno Pepper (seeded and sliced into strips) 5
• 1 tomato (cut into chunks) 25
• 2 t Extra Virgin Olive Oil 80
• Sea salt
• 1 t White Wine Vinegar (optional-adds a little zing to it which I really like)

Calories: 190 Calories in recipe (Usually feeds 2 <95cal/person> or 3 <65cal/person>)

Directions:

Heat oil in skillet between medium and medium-high.

Add the onion, green pepper, and jalepeno pepper. Sprinkle with sea salt. Cook for 10 minutes stirring frequently.

Add the tomato and white wine vinegar if desired. Cover and cook for 5 minutes stirring occasionally. Eat up!!

Published with Blogger-droid v2.0.6

Spruced Up Eggs

One of my hubby's favorite things to eat is egg sanwiches. Eggs are a great source of protein but can sometimes get boring.

Ingredients:

• 1/3 C Green Peppers (chopped)
• 1/3 C Onions (chopped) 
• Sea Salt & Pepper
• 4 Eggs
• 1 t Extra Virgin Olive Oil 
• 1 or 2 Slices of American Cheese (optional-I rarely eat cheese so I don't add cheese to my eggs but my hubby loves cheese on his; just remember that this adds calories and other stuff)

Calories: 2 Servings at 176 calories per serving without cheese (352 Calories per entire recipe without cheese)

Directions:
In a small skillet heat oil to medium-high. Add the peppers and onions. Cook until onions are tender and slightly browned.


In a separate skillet cook eggs as you normally would (scrambled or fried). Then sprinkle them with sea salt and pepper to taste and add the peppers and onions on them. Then, if desired, add cheese. Reduce heat to low. Cover with a lid to let all the flavors come together and the cheese melt.

They are ready to eat! You can either eat them like they are or put them between 2 pieces of bread and make an egg sandwich. Just remember to go whole wheat ;-). This recipe will make 2 egg sandwiches.

Published with Blogger-droid v2.0.6

Roasted Vegetable Medley

We eat roasted veggies a lot. Sometimes they are a side and others they are the main course. The best thing about them is that there are so many options for them! As you can see in the picture, the other night we ate them as the main course and coupled them with some raw tomato, onions, and carrots.

Ingredients:

• 1 Squash (1/2 inch slices cut in half)
• 1 Onion (sliced)
• 1 Zucchini (1/2 inch slices cut in half)
• 1 Pepper (any type you want cut into strips)
• 2 t. Seasoning of Choice (I prefer Signature Blend and Herb Sesame Blend from The Spice and Tea Exchange)
• Sea Salt
• 1 T. Extra Virgin Olive Oil

Directions:

Preheat oven to 425

Put veggies, olive oil, seasoning, and sea salt (to taste) in a bowl. Toss to coat the veggies. The veggies should be shiny with seasoning. If all the veggies aren't shiny then you can add a little oil at a time until all the veggies are well coated (I say this because sometimes you may have large veggies rather than average size).

Put the veggies in a single layer on a cookie sheet. Bake them on the bottom rack (the very bottom) for 10-12 minutes. Flip them and cook them another 10-12 minutes on the other side. I cook mine the full 12 minutes on both sides because I like some of my onions and the outside of the other veggies crispy.

Published with Blogger-droid v2.0.6

Cinnamon Banana Oat Muffins

These are a healthy way to start the day and are very filling. I usually couple mine with some fruit. YUM! My wonderful hubby likes them with a little butter but I don't recommend that. ;-) Oh... and they're best if they're served warm.

Ingredients:

• 2 1/4 C Old Fashioned or Steel Whole Grain Oats
• 2 Bananas
• 3 T Apple Sauce (Unsweetened, No sugar added)
• 6-8 oz Plain Nonfat Greek Yogurt (1 serving cup)
• 2 Eggs
• 1 1/2 t Baking Powder
• 1 t Baking Soda
• 1 1/2 t Cinnamon
• 1 T Raw Natural Pure Honey
• 1/4 C Pecans 

Other Recommended Items:

Blender

12 Muffin/Cupcake Pan

Olive Oil Spray

Calories: 120 calories/muffin (1445/batch)

Directions:

Preheat oven to 375

In a blender, blend bananas, apple sauce, yogurt, & 2 eggs until creamy. Then add oats a little at a time until well blended. This mixture becomes very thick. I have to stop blending and stir it several times. Then add all the remaining ingredients except the pecans. You can either add them to the blender or put the mixture in a bowl. I transfer the mixture to a bowl because my blender has a hard time mixing it after it becomes so thick. 

Spray muffin/cupcake pan with extra virgin olive oil cooking spray. DO NOT USE CUPCAKE LINERS because the oats do not cook as well in them. Pour the mixture equally into the 12 spots. They should be 2/3-3/4 full. 

Sprinkle some extra cinnamon and the pecans over the muffins. Lightly press the pecans into the muffin mixture. If you don't do this then they won't bake into the top and will fall off.

Bake on the middle rack at 375 for 15-18 minutes. Enjoy!

*Store them in an airtight container (ziplock bag or tupperware container). 

Published with Blogger-droid v2.0.6

Very Light & Healthy Tuna Salad Sandwich

This makes a wonderful lunch and is a great source of protein. So it's perfect for those hardcore workout days. 

Ingredients:

• 1 4-5oz Can Chunk Light Tuna in Water
• 2 T All Natural Nonfat Plain Greek Yogurt
• 1 t Mustard
• 1 1/2 T Relish
• 1/4 t garlic powder
• 1/4 t of Cajun OR Italian Seasoning (whatever your preference is)
• Sea Salt & Pepper to taste
• 4 Whole Wheat Bread Slices (I only use Sarah Lee's 45 Calories and Delightful)
• Thin Tomato Slices (optional)
• *I also add veggies such as chopped celery, green peppers, and/or onions to my tuna salad (These do not add many calories, etc so just add what you like of them. It's really just a matter of preference. The other ingredients provide a base tuna salad for you to add veggies to or to eat as is...both ways are good.)

Calories: 130 calories in entire batch of tuna salad; makes 2 full sandwiches at 165 calories per sandwich w/ tomato slices & Sarah Lee's 45 Calories and Delightful Bread

Directions:
Toast the bread slices. Mix all of the ingredients together. Equally divide & spread the tuna salad mixture on 2 toasted bread slices. Top with the tomato slices and remaining toasted bread.

Published with Blogger-droid v2.0.6

PB & B

This PB & B (Peanut Butter & Banana) recipe is perfect as a breakfast, snack, or preworkout food.

Ingredients:

• 1 Banana (sliced in 1/2 length wise)
• 1 T Natural Peanut Butter
• 1/2 T Raw Natural Pure Honey

Calories: 240 good calories (I usually 1/2 it with my daughter which is 120 calories for each of us)

Directions:

Mix the peanut butter and honey together. Spread the mixture on one of the banana halves. Then put the other half of the banana on top. Sometimes it will want to slide around so you can insert a toothpick to hold it together or you can just enjoy the messy goodness. 

Another option is to cut up the banana into bite size pieces and mix the peanut butter and honey together. Then just dip the banana bites into the mixture. Either way is great! 

Published with Blogger-droid v2.0.6

Yummy Sweet Potato Fries

These are a great alternative for regular fries and even my picky eater likes them! Sweet potatoes are awesome for you and are very filling.

Ingredients:

• Spray Olive Oil (preferably extra virgin)
• 1 large sweet potato (or however many you need to serve your group)
• Seasoning of choice (Some of my favorites are tequila lime seasoning with garlic powder, chili powder with chipptle pepper powder, and my husband's favorite... cinnamon). Just experiment with it. *I also sprinkle sea salt on all my sweet potato fries along with my seasoning of choice...except cinnamon.

Calories: approximately 180 calories per large sweet potato (1 large sweet potato feeds all 3 of us so approximately 60 calories per person)

Directions:

Preheat oven to 425

Spray cookie sheet with olive oil and sprinkle your seasoning of choice on the pan.

Cut the potatoes into fry strips (video link below for the easiest way to do this).

Lay the cut potatoes in a single layer on the cookie sheet.

Spray cut potatoes with olive oil and sprinkle seasoning on them. Experiment with the amount of seasoning. Every seasoning is different. I usually just add seasoning until they look well covered and it is obvious they have seasoning on them...but be careful with the spicy ones like chili and chipotle powder which take less.

Bake on the lowest rack in the oven for 10-15 minutes. Turn them and then bake them another 10-15 minutes (or to desired crispiness). I usually prefer softer fries with just a little crisp on the outside or ends.

***For the easiest way to cut sweet potato fries watch the following video: http://www.youtube.com/watch?v=LuX54_HlXQ8.***

Published with Blogger-droid v2.0.6

Incredible New York Strips

Praise the Lord! Last night we got to grill some New York Strip steaks that we found on sale. I made up a marinade for them and they turned out INCREDIBLE so I just wanted to share it with everyone. They were honestly some of the best steaks we've ever eaten...very juicy, tender, and tasteful. We never even opened the A1, which is extremely rare for us. Hopefully someone else will love them too. ;-)

Marinade Ingredients:

• 1/8 C (or 2 T) Extra Virgin Olive Oil
• 1/4 C Reduced Sodium Soy Sauce
• 1/4 C Worcestershire Sauce
• 1/4 C Balsamic Vinegar

Dry Seasoning:
Weber's Smokey Mesquite Seasoning

Directions:

Combine all of the marinade ingredients in a large Ziploc bag. Then add your steaks (we had 4 steaks). I marinated them in the bag for 24 hours in the fridge.

After marinating the steaks (right before putting them on the grill), remove the steaks from the bag and place them on a plate. Sprinkle Weber's Smokey Mesquite seasoning on one side of the steaks. Then place the steaks on the grill seasoned side down and season the unseasoned side (the side now facing up).

Grill the steaks to your preference. We grilled them on a charcoal grill for approximately 25-30 minutes turning them every 5 minutes.

***Sides: Raw veggies platter (sliced tomatoes, sliced onion, sliced squash, baby carrots, sliced green peppers, and sliced cucumber) & sweet potato fries***

Published with Blogger-droid v2.0.6

Live a Healthy Life-Live for God

Most of us have heard the scripture a million times, "What? know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own? For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God's."-1 Corinthians 6:19-20, but do we truly accept it in every part of our life. It is not only commanding us to glorify God in our bodies through worship, praise, and living a Holy lifestyle, but also by taking care of his temple. I've always found importance in dressing modestly, having good hygiene, acting appropriately, living my life in a way that shows God's power and control, and looking presentable as a lady of God, but what I've recently come to understand is that I was only concerned with my outward body, physical appearance, and other's outlook/opinion of me. I somehow neglected or perhaps just overlooked the importance of being presentable inwardly also... which is the Lord's temple and home. I know that I, along with many other ladies, often go into a frenzy when company is coming to visit. I want to make sure that the house is clean and everything is just right. Why is it that I forget to do that for the Lord? I'm not talking about cleaning my home for him, but his home...within me. After all, he is the most honorable, glorious, and magnificent guest of all! I have come to understand the importance of being healthy inwardly and outwardly. We must not only make ourselves presentable to God through our physical appearance but also within. Preparing and cleansing ourselves internally for God is both a spiritual and physical action. We must make sure that we are getting the right spiritual foods as well as the right physical foods. With that said, eating healthy is very important in living for God.

Eating healthy, exercising, and doing other things to live a healthy life are also related to living for God through the concepts of self-control and self-discipline. If we are unable to overcome our fleshly desires to eat excessively or be lazy, then we are not putting Christ first in our lives. For he commands us to "... take heed to yourselves, lest at any time your hearts be overcharged with surfeiting, and drunkenness, and cares of this life, and so that day come upon you unawares."-Luke 21:34. Therefore, it is dishonoring to God and sinful to lack self-control when eating. Also, Proverbs 25:28 states, "He that hath no rule over his own spirit is like a city that is broken down, and without walls." This verse clearly acknowledges the importance of self-control and self-discipline; it also explains how damaging the lack of can be. By learning self-control and self-discipline in many areas of our lives, there will be a domino effect on EVERY area, including spiritually. If we can gain more self-control in our life, then it will ultimately help us with our self-control spiritually, including prayer, Bible reading, and quality time with God. When training and teaching a child, consistency is a major key. Likewise, it is important when training ourselves. By gaining self-control in many areas, we have the consistency of self-control and self-discipline in our lives. It is a way of training ourselves...training ourselves physically....training ourselves spiritually....and training ourselves consistently!

"I beseech you therefore, brethren, by the mercies of God, that ye present your bodies a living sacrifice, holy, acceptable unto God, which is your reasonable service."-Romans 12:1

"Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God."-1 Corinthians 10:31

Healthy Peanut Butter Oat Balls

This is one of my favorite recipes. I make a batch of these and keep them in the fridge for a great breakfast or snack. 

Ingredients:

2 C. Old Fashioned (or Steel) Whole Grain Oats

1/2 C. Natural Peanut Butter

1/4 C. Raw Natural Pure Honey

Other recommended Items:

Olive Oil Spray (Extra Virgin Preferred)

Cookie Scoop

Calories: 1640 in the entire batch

*My scoop makes 36 peanut butter balls per batch which is approximately 45 calories per ball...but remember...these are healthy calories and very filling.

Directions:

In a bowl, mix all of the ingredients together.

Lightly spray whatever container will be used for storage with olive oil spray to keep the peanut butter balls from sticking to the container.

Scoop the mixture into balls. You can pat them into balls by hand; however, I do not recommend it because the oats will stick to your hand and it can be very frustrating. What I have found to work best is using a cookie scoop. That gives a flat side for them to sit on and they hold together very well. I usually spray the cookie scoop with olive oil spray a few times during the process of scooping them out. Put parchment/wax paper between each level of peanut butter oat balls to keep them from sticking to one another.

Then just stick them in the fridge for a great, healthy, yummy, easy snack!!! Hope you enjoy them as much as our family does!