Plan to Eat Clean

I just wanted you all to know that even though I haven't had as much time to blog due to my current work load, I have been adding plenty of Clean Eating recipes on my Plan to Eat! I have found this to be the best way to eat healthy and stay on track and organized. If you would like to have access to all of my recipes just click on the link, find me "The Fitness Freak" and bam!, you get all of my recipes :-) The best thing is that you can get it free for 30 days with no credit card info needed, just decide if you want it longer and then pay.

I access my list and planner on my mobile so no more lost paper grocery/ meal plan lists!! That's the best part for me!

I have lots of Clean Eating, Gluten-Free, Vegan and Paleo recipes in my recipe box. Just go to the right side of the main recipe page and get to the Clean Eating and other specific recipes by using the drop down filters under "cuisine" and "tag". I also have lots of not so clean recipes but my family likes variety so they're in there. I hope you enjoy!

Nicole

Plan To Eat

Clean Eating Recipe of the Week: Roasted Carrot & Red Quinoa Salad

I made this delightful salad for Thanksgiving to take a break from the normal Thanksgiving fare. It has delicious Middle-Eastern flavors that made my mouth happy! I liked it so much I thought I would share it with you.

Click HERE for the recipe!

I hope you all had a wonderful Thanksgiving and are gearing up for a fantastic Christmas : )

Nicole

New Year, New You

It's that time of year again. you've overindulged and about now you are swearing to never eat sugar again! Oh how I remember those days! I have family and friends asking me left and right what to do to detox their bodies. It is really hard to find a plan that works for everyone and that's because the same thing doesn't work for everyone...... most of the time! The good news is that if you reduce your intake of acid forming foods you'll have a better chance at winning the battle. The good, good news is that alkalizing foods are the same for all people. I thought I would give you a cheat sheet of alkalizing foods and acid forming foods. If you stick to the alkalizing foods you will reduce inflammation and be that much closer to more energy, less bloating and maybe we'll drop those darn holiday pounds : )

Your goal should be to have 80% of your diet alkalizing and 20% acidic. Top choices are marked with a *.

ALKALINE FOODS

VEGETABLES

Alfalfa*
Barley Grass*
Beet Greens
Beets, red*
Broccoli
Cabbage
Carrot
Cauliflower
Celery*
Chard Greens
Chlorella*
Collard Greens
Cucumber*
Dandelions
Dulce
Edible Flowers
Eggplant
Fermented Veggies
Garlic*
Green Beans
Green Peas
Kale*
Kohlrabi
Lettuce*
Mushrooms
Mustard Greens
Nightshade Veggies
Onions
Parsnips (high glycemic)
Peas
Peppers
Pumpkin
Radishes*
Rutabaga
Sea Veggies*
Spinach, green*
Spirulina*
Sprouts
Sweet Potatoes
Tomatoes*
Veggie Juices
Watercress
Wheat Grass*
Wild Greens*

ASIAN VEGETABLES

Daikon
Dandelion Root
Kombu
Maitake
Nori
Reishi
Shitake
Umeboshi
Wakame

FRUITS

Apple
Apricot
Avocado*
Berries
Blackberries
Cantaloupe
Cherries, sour*
Coconut, fresh*
Currants
Dates, dried
Figs, dried and raw*
Grapes
Grapefruit
Honeydew Melon
Lemon*
Lime*
Muskmelons
Nectarine
Orange
Peach
Pear
Raisins
Rhubarb
Strawberries
Tangerine
Tomato*
Tropical Fruits
Umeboshi Plums
Watermelon


GRAINS and LEGUMES

Buckwheat*
Chickpeas
Kamut, sparingly
Lima Beans
Lentils
Spelt

PROTEIN

Flax Seeds
Squash Seeds
Sesame Seeds
Millet
Sprouted Seeds
Pine Nuts
Almonds
Chestnuts
Eggs
Tempeh (fermented)
Tofu (fermented)
Rice Protein Powder( I use Vanilla Protein Energizer from Rainbow Light)
Vega Protein Supplements ( Personal addition here. They have great alkalizing products.)
Yogurt, plain, sparingly
Cottage Cheese, sparingly
Pumpkin Seeds, sparingly
Sunflower Seeds, sparingly

SWEETENERS

Stevia

SPICES and SEASONINGS

Caraway Seeds*
Chili Pepper
Cinnamon
Cumin Seeds*
Curry
Fennel Seeds*
Ginger
Herbs (all)
Miso
Mustard
Sea Salt (or himalayan salt)
Tamari ( or Bragg's Liquid Aminos)


OILS and FATS

Coconut Oil (raw)*
Flaxseed Oil*
Olive Oil (Cold-pressed)
Almond Butter, raw

OTHER

Alkaline Antioxidant Water
Apple Cider Vinegar*
Baking Soda*
Bee Pollen
Fresh Fruit Juice
Green Juices
Lecithin Granules
Mineral Water
Molasses, blackstrap
Probiotic Cultures( Xymogen ProbioMax is my top choice)
Soured Dairy Products

Although it might seem that citrus fruits would have an acidifying effect on the body, the citric acid they contain actually has an alkalizing effect in the system.

For example, lemons are very acidic, however the end products they produce after digestion and assimilation are very alkaline so, lemons are alkaline forming in the body. Meat leaves a very acidic residue in the body so, like nearly all animal products, meat is very acid forming.

ACID FORMING FOODS

ANIMAL PROTEIN

Bacon
Beef
Carp
Chicken
Clams
Cod
Corned Beef
Fish
Haddock
Lamb
Lobster
Mussels
Organ Meats
Oyster
Pike
Pork
Prawn
Rabbit
Salmon
Sardines
Sausage
Scallops
Shark fin
Shellfish
Shrimp
Tuna
Turkey
Veal
Venison

GRAINS (People respond to grains differently so I would eliminate them to begin with and add the whole grains* back in slowly and see how your body reacts to them.)

Barley*
Bran, oat and wheat*
Bread, white or wholemeal
Corn
Cornstarch
Crackers, soda
Flour, wheat* and white
Hemp Seed Flour
Macaroni
Noodles
Oatmeal
Oats (rolled)*
Rice (all)
Rice Cakes
Rye
Spaghetti
Wheat Germ
Whole Wheat*

DAIRY

Butter
Cheese
Ice Cream
Ice Milk
Margarine
Milk (especially processed milk)
Yogurt, sweetened

OTHER FOODS

Catsup
Cocoa
Coffee, whaaa
Corn Syrup
Mustard
Soft Drinks
Sugar, White or Brown
Vinegar, white
Wine, sorry : (

This is a general guideline and you alone will be able to gauge which foods make you feel and perform best. I would eat as many of the vegetables in their raw form as you can but feel free to cook them if that's easiest for you. I hope this gives you the jump start you need to start your New Year right!!


Nicole


The above comments were written from my personal opinion and should not be in any way considered medical advise. I urge you to discuss these ideas with your physician and make sure they are beneficial for your own personal situation. Thank you!

Great Post about Sugar and our Bodies

A blog I follow wrote a great post about the effects of sugar and I just wanted to share it with you. Click on the link below:

Why Christmas Makes You Fat

My Daily Nutrition Must-Haves

I know this is a fitness blog but I would be doing you a disservice if I didn't mention the importance of your diet. Diet does about 80% of the work and workouts have a 20% impact on your physique. I learned that long ago from Tosca Reno and I know from experience that it's true. I can gain weight easily, even when I'm working out 6 days a week if my diet isn't spot on.

Everyday I have my staple foods that are always found in my kitchen and they make keeping my eating on track so much easier. I know I've told you in the past about my food choices but I haven't updated you all in a while. I am still a Vegan but have added a few bread products into my diet that don't seem to bother my finicky digestion. I do not eat gluten so you may be surprised to here me say that bread is on the menu. The two products I added are sprouted and do not have wheat gluten added like most sprouted bread products. For those of you who don't have Trader Joe's I apologize in advance...

Must Have #1: TJ's Organic Flourless Sprouted Bread

 I love this bread toasted with some almond butter and all-fruit jam. Yum!


Must Have #2: Ezekiel 4:9 Cinnamon Raisin Flourless Sprouted English Muffins

A little Earth Balance on one of these and I'm a happy camper!


Must Have #3, 4 & 5:TJ's Almond Milk, Rainbow Light Vanilla Protein Energizer & Green Juice

Every morning I wake up and have my green juice straight away. I use a large bunch of parsley, a few stalks of celery and a couple carrots so I can get it down. This is a non-negotiable habit! I wait about 20-60 minutes, I workout and then I have my yummy protein drink. I really don't get too frilly with it, just the almond milk and protein powder in the blender, whirl and drink. Anyone can do that : ) The best part is that I buy it through Amazon with Subscribe & Save and it is really inexpensive.

Must Have #6: Goddess Dressing:

I am a huge salad fan during the summer! I chop up some lettuce, add every vegetable I have along with a pile of black beans and top it with a little Goddess Dressing. Delicious!

So, those are a few of my must-haves, I hope you can enjoy some of them where you are! Do you have any "must-haves"? If you have any of the ones I mentioned let me know what you think.

Nicole

Oatmeal: On the Go!

I have been enjoying my new gym schedule but there has been one thing lacking, food! I am at the gym so long and I find I am going far too long without food. I decided to try taking oatmeal in a thermos to fill in the gap. At first I would pop into Starbucks and request hot water but found I was still waiting too long to eat. I then decided I would take the oats and put them in the thermos with boiling water before I left in the morning. Guess what? It worked! I have even done it with steel cut oats and they work even better!

Here's how I do it:

Place 1/3 to 1/2 cup oats(regular or steel cut) in a 16-oz. Thermos. The amount of oats you use depends on how thick you like your oatmeal. I like mine pretty thick!

Pour boiling water over oats. Add a pinch of salt and some agave(if desired).

Place lid on tightly and shake well. Let sit for 30 minutes for regular oats and 60 minutes for steel cut oats. Remove lid and enjoy! You can leave it sitting for up to 3 hours and it is still hot. Love it!

I find myself grabbing this often as I run out the door. It's a great way to get a healthy meal in anywhere!


Nicole

Eat Clean Recipes- Crowd Pleasing Summer Menu by Tosca Reno

There is no better time than the summer to invite all your friends over and get the barbecue going. Celebrity Food Guru Tosca Reno, creator of the famed Eat-Clean Diet, prepared a complete summer menu from her Eat-Clean Diet Series filled with barbecued shrimp and vegetables, fruit-laden desserts and hydrating beverages that will be sure to please your guests without sacrificing the extra calories. I hope you all enjoy these wonderful recipes! Thank you Tosca for allowing me to share them with my readers :D

Beverage:

Watermelon Sangria

1 small seedless Sugar Baby watermelon, rind removed, cut into 3-inch chunks
Juice of 1 lime
Juice of 1 lemon
3 ½ cups pink wine
6 cups of natural lemonade, chilled
3 fresh oranges (washed and peeled) quartered and sliced
Ice cubes

1. Place watermelon and citrus juices in the blender and blend until smooth. Strain through mesh strainer into a large bowl.
2. Add pink wine and lemonade. Stir to combine.
3. Prepare two large pitchers by filling one-third with ice and layering the orange segments among the ice cubes. Pour sangria mixture into pitchers. Serve cold.

Appetizer:

Bruschetta with Tomatoes

3 large tomatoes, chopped fine
¼ cup arugula, chopped fine
¼ chopped basil, chopped
4 ¼ Tbsp extra virgin olive oil, divided
1 Tbsp balsamic vinegar
2 cloves garlic, passed through garlic press
½ tsp sea salt
freshly ground black pepper

1 loaf whole-grain French baguette, sliced into half-inch diagonal slices

1. Combine all ingredients except bread two hours before serving.
2. When ready to serve, toast bread in oven, toaster or on the grill.
3. Spoon tomato mixture on top of toasted baguette slices. Enjoy!

Salad:

Refreshing Salad

3 pickling cucumbers, washed and trimmed, sliced thin
2 small zucchini, washed and trimmed, sliced thin
1 small purple onion, peeled and sliced thin
1 cup coconut meat chopped into ribbons
1 head romaine lettuce &1 bunch arugula washed and chopped
1 cup unsalted cashews
1 cup broccoli chopped
5 inner stalks of celery (leaves included) chopped
½ cup dried cranberries
1 cup sprouts
spritz of pumpkin or avocado oil
white balsamic vinegar

1. Place all ingredients in a shallow salad bowl and toss until well combined.
2. Dress with a spritz of pumpkin or olive oil and a splash of white balsamic vinegar. Toss lightly and serve.

Side Dish:

Roasted Summer Vegetables with Couscous

2 purple onions, peeled and cut into chunks
3 yellow baby squash or zucchini, cut in half lengthwise, then cut into 2-inch chunks
3 small leeks, white or tender green insides only, cut in half lengthwise washed well and cut into 2-inch chunks
4 small plum tomatoes
3 or 4 bell peppers in varying colors, seeded, deveined and quartered
½ cup extra virgin olive oil
several garlic cloves, passed through garlic press
1 tbsp dried thyme
5 sprigs rosemary, chopped fine
1 tsp sea salt

1. Preheat oven to 400 degrees.
2. Prepare baking sheet by lining it with parchment paper.
3. Combine all vegetables in a large mixing bowl. Add olive oil, garlic, thyme and chopped rosemary.
4. Mix well and arrange vegetables on prepared baking sheet. Lay a few sprigs of whole rosemary on top of vegetables and sprinkle salt over the top.
5. Place in hot oven and roast for 20 minutes. Turn vegetables and continue roasting for 20 minutes until desired tenderness. Do not overcook.
6. Serve vegetables over couscous on a decorative platter. Drizzle pan juices from vegetables over top.

Couscous

2 ½ cups low sodium chicken or vegetable stock
1 cup whole-grain couscous
1 tsp sea salt
3 scallions trimmed and chopped

• Place couscous grains in a heatproof dish.
• Bring stock to boil. Remove from heat.
• Pour boiling stock over couscous. Cover with a plate. Let stand about 10 minutes to absorb stock.
• Fluff with a fork. Add chopped scallions and salt. Toss lightly to combine.

Main Dish: (Recipe requires overnight marinating time)

Grilled Shrimp Kebabs with Avocado & Ginger

Ingredients for Shrimp & marinade

Juice of 1 lemon
juice of 1 orange
¼ cup light soy sauce
¼ cup avocado oil
3 garlic cloves press through garlic press
2 Tbsp agave nectar
2 tsp fresh ginger
1 tsp dried marjoram
16 large shrimp peeled and deveined

1. Place all ingredients but shrimp in a large bowl. Mix well.
2. Add shrimp and toss to coat. Place in refrigerator overnight.

For Kebabs

1 each red, green, yellow bell pepper, seeded and deveined cut into eighths
8 baby grape tomatoes washed and kept whole
2 small firm green zucchini, trimmed and cut into 1 ½ inch pieces
12 button mushrooms, cleaned and left whole
¼ cup avocado oil

• Preheat grill.
• Remove shrimp from refrigerator.
• Using four long metal or soaked bamboo skewers, thread shrimp and vegetables, alternating colors and ingredients.
• Brush avocado oil on the kebabs. Place on grill and cook, turning frequently, until done.

Dessert:

Chocolate-Coated Frozen Bananas

4 medium bananas
4 oz. Good-quality chocolate, 70% cocoa or darker
1 1/2 Tbsp coconut butter
2 Tbsp walnuts, chopped
1 Tbsp crystallized ginger, finely chopped

8 bamboo skewers

1. Stir chocolate and coconut butter in heavy small saucepan over low heat just until smooth. Let stand 15 minutes to cool. 
2. Meanwhile, cut bananas in half and place a skewer lengthwise through the middle of each banana. 
3. Dip each banana 1/2 way up into chocolate mixture to coat. Place on a parchment lined baking sheet. 
4. Sprinkle with walnuts and ginger. Chill in freezer until firm. Enjoy!

These light, healthy and delicious menu options are all compliments of Tosca Reno and can all be found in Eat Clean Diet Recharged and Eat Clean Cookbook.

Click HERE for a printer friendly version.

 Nicole                                        

My New Apron

With all of the time I spend in the kitchen, my mother decided I needed an appropriate apron. She hit the nail on the head with this one! It's reversible, which means I can use whichever side fits my cooking style that day : ) Thanks mom!

Tosca Reno Interview

Tosca Reno has been an inspiration to me since I read her first book, The Eat-Clean Diet. She has since come out with 8 books on the subject and all of them are wonderful! Tosca looks so great and she has inspired so many to feel and look their best too. I was given the opportunity to interview her this week and I want to share the interview with you. Enjoy!

Nicole: As a Vegan I was very excited to see all of the vegan/ vegetarian recipes in both the Eat-Clean Diet Recharged and the Eat Clean Cookbook. Do you personally eat a lot of vegan/vegetarian meals?

Tosca Reno: Yes, I do. I make a point to eat several vegan/vegetarian meals each week. Not only do I like how they taste, but they make me feel amazing and they reduce my carbon footprint.


Nicole: How much of your diet is organic and how important do you think organic food is?

Tosca: I do eat a fair amount of organic food such as some fruits and vegetables, meat and eggs. That being said, not everyone can afford to eat organic. Some foods are more contaminated by pesticides (bell peppers, cherries, pears, raspberries, spinach) while others, usually thicker skinned (bananas, onions, corn, pineapples), aren’t so much at risk. I recommend purchasing organic for high-risk foods and, of course, washing your fruits and vegetables thoroughly before eating.


Nicole: What are your top 5 favorite clean foods?

Tosca: Oatmeal, grilled chicken, kale, sweet potatoes and beans.


Nicole: Since you first came up with the concept of clean eating what, if anything, has changed?

Tosca: The concept of Eating Clean hasn’t changed, but it seems that every time I go to the market I discover new and exciting Clean foods such as dinosaur kale, star fruit, coconut butter, etc.


Nicole: What do you never leave home without?

Tosca: My cooler full of Clean eats and my water bottle.


Nicole: If you were stranded on a deserted island what one piece of fitness equipment would you want there?

Tosca: Good question, Nicole. I’d bring a resistance band so that I’d still be able to incorporate strength training into my routine. Cardio would be easy – I’d just run on the beach!


Nicole: What is the most enjoyable part of your job?

Tosca: The best part of my job is hearing from readers who have been successful living the Eat-Clean lifestyle. Some of them have lost weight, some have improved their health and others are accomplishing challenges they never thought they’d be able to achieve. Being able to help and inspire these people is a true gift that I don’t take for granted.


Nicole: How many times a week do you lift weights?

Tosca: I lift weights three to six times each week, depending on if I’m doing full-body workouts or splitting my routine.


Nicole: How many hours of cardio do you do in a week?

Tosca: I do two to three hours combined cardio each week. My cardio workouts usually last 30 to 45 minutes.


Nicole: What are your favorite pre and post workout meals?

Tosca: Before a workout I love a banana with nut butter or an apple with some raw, unsalted almonds and after a workout I like an egg white omelet with chopped peppers or a protein smoothie.

Thank you Tosca for a fun and informative interview! I'm so grateful that you took the time to answer the questions I had. I love that you continue to motivate and inspire us to be healthy and to work hard at it everyday!

I hope you all enjoyed the Q&A!

Nicole

Last Post Before Christmas: Tips plus a Clean Recipe

I am so excited that Christmas is almost here. I get so caught up in the hustle and bustle that I can't enjoy the joyful life bustling around me. I have three little guys who would LOVE their mommy to WALK AWAY FROM THE COMPUTER! It is so hard for me because I love blogging about my love of fitness and clean eating but I know that I have an obligation to my wonderful family. Hence, this will be my last post until after Christmas. I am going to update my "Healthy You Series" that I did for New Year's last year. I am going to modify a few things and add new content. I hope you all enjoy it!!

Until then, here are a few tips and one recipe for the upcoming Christmas food onslaught : )

1. Exercise! Just because it's Thanksgiving, Christmas or New Year's does NOT mean that you take a break from working out. Actually, you should get in as much exercise as you can. I have found I feel so much better since I began working out 6 days a week no matter what. It relieves stress, burns fat, strengthens your heart and makes your physique lean and sexy! Who wouldn't want to feel lean and sexy for Christmas?

2. Plan your eating regimen for each day! Space your meals at least 2-3 hours apart. You need to keep the engine burning so full up with 5-6 small meals a day. Keep in mind, you don't want to have a traffic jam by eating too often or too far apart which will cause you to overeat.

3. Toss the elastic! Comfortable elastic-waist pants don't "warn" you that pounds are creeping on the same way that form-fitting clothes will. Stop wearing slouchy, stretchy pants and go for jeans with no forgiveness built in. If you've been enjoying too much eggnog and sugar cookies, your jeans will tell you.

4. Keep your goals in mind! Determine that you will be in shape this holiday season so you don't have to work extra hard to get ready for bathing suit season. Visualize yourself in the future as being sleek and fit, not fat and frumpy. Success will be yours!

5. Take your vitamins! Vitamins help ward off exhaustion and keep emotions in check. Most overeating is associated with emotions, usually those associated with depression. Supplementing your daily diet with vitamin B encourages the burning of stored carbohydrates as energy. the more energy you burn, the more calories you burn. Also make sure you get enough vitamin D which helps maintain bone density, healthy bone growth and helps maintain the normal functioning of the nervous system. It is crucially important in aiding the body’s absorption of calcium. Without sufficient vitamin D, calcium supplements are almost useless.

6. Fill up on fruits and veggies! I know this sounds easy but during the holidays many of us forget this simple clean eating rule. You can eat almost an unlimited quantity of fruits and veggies and they will fill you up leaving less chance that you will overeat fatty or high-carb foods. Choose richly colored fruits and veggies because they contain more vitamins and disease-fighting nutrients. Try to get 10 servings in a day!

7. Most important, enjoy this season of the year! Surround yourself with friends and family and remember that the pile of cookies and candy are NOT what this season is about : )

And now for the recipe:

Moroccon Turkey Meatballs with Spiced Tomato Sauce

I made this for my husband and boys the other night and they really liked it! I think the different flavors were fun and made there mouths happy : ) I hope you enjoy it as well. I got this from my Clean Eating December Newsletter. If you subscribe to the magazine you can get the recipes in your inbox too : )

Serves: 8
Makes: 48, 1-tbsp meatballs
Hands-on time: 45 minutes
Total time: 1 hour, 15 minutes


INGREDIENTS:

SAUCE

• 1 tbsp olive oil
• 1 medium white onion, finely diced
• 2 cloves garlic, minced
• 2 tsp cumin, ground
• 1/4 tsp cinnamon, ground
• 1/4 tsp ginger, ground
• 3 cups low-sodium chicken stock
• 4 medium plum tomatoes, diced
• 2 tbsp jarred tomato paste
• 1 lemon, zested (about 1 tbsp)
• 1/2 cup cilantro sprigs, finely chopped
• Sea salt and fresh ground black pepper, to taste

MEATBALLS

• 1 medium white onion, peeled
• 2 lbs lean ground turkey
• 3 cloves garlic, minced
• 1/2 cup cilantro sprigs, finely chopped
• 1 tsp cumin, ground
• 1 tsp paprika
• 1/4 tsp cinnamon, ground
• 1/4 tsp ginger, ground
• 1/8 tsp cayenne pepper
• Sea salt and fresh ground black pepper, to taste


INSTRUCTIONS:

1. Prepare sauce: Heat a large saucepan over medium-high heat. Add oil, onion and garlic. Cook, stirring frequently, for about 3 to 5 minutes or until onion is translucent. Add cumin, cinnamon and ginger and continue to cook, stirring continuously for about 1 to 2 minutes or until fragrant. Add stock, tomatoes, tomato paste and zest to pan and bring to a boil. Reduce heat to medium-low and simmer for 15 to 20 minutes. Season with salt and pepper.

2. Prepare meatballs: Preheat oven to 400°F and line a baking sheet with parchment paper.

3. Using a cheese grater, finely grate onion into a large mixing bowl. Strain and discard all excess liquid from onion and place grated onion back into bowl. Add remaining meatball ingredients to bowl and mix well until combined. If mixture is very soft, cover and refrigerate for at least 1 hour to allow mixture to firm up.

4. Using a tablespoon or small ice-cream scooper, scoop out 1 tbsp of mixture and roll it into a ball. Separate meatballs 1 inch apart on baking sheet and bake for 6 minutes, or until lightly browned on outside. Remove from oven. Repeat until all mixture is used up.

5. Stir cooked meatballs into sauce, increase heat to medium-high and bring sauce to a boil. Reduce heat to medium-low and simmer for 10 minutes. Remove from heat, stir in cilantro and season with salt and pepper.

TIP: For a complex, high-fiber carb to keep your energy levels up even longer, pair your meatballs with a side of couscous. Or serve with a side of green beans to get your daily veggie fix!

NUTRIENTS per serving (6 meatballs and 1/3 cup sauce):
CALORIES: 180
TOTAL FAT: 3.5 g
SAT. FAT: 0 g
CARBS: 8 g
FIBER: 2 g
SUGARS: 4 g
PROTEIN: 29 g
SODIUM: 170 mg
CHOLESTEROL: 55 mg

By Joanne Lusted

Click HERE for a printable version.

I pray you all have a wonderful Christmas! I appreciate all of you, my loyal readers! You make what I do worth it : D

Nicole

Another Clean Eating Announcment!

Tosca has revised her original Eat-Clean Diet book!!! It's called The Eat-Clean Diet Recharged! The great news is that is so updated that it is like a new book. I am happy to see the addition of coconut oil and lots of veggies along with 50 NEW recipes! She even has vegan and gluten-free menu plans this time around. It will be on sale starting January 4th, 2010 and I can't wait!!

You can purchase it now from Amazon HERE!!

Nicole

Thanksgiving, How Did You Do?

Whew, one holiday down and two to go! How did all of you do? Did you stay on track? Did you allow yourself a cheat day? Did it turn into a cheat week?

Turn that page and start fresh today!

Holidays can be fun while they are happening but once the day has past we're left with nothing but ourselves and the scale. Guess what? It doesn't matter, today is a new day and we're all going to get back on track and keep our eye on the prize : )

I had a wonderful Thanksgiving with my family full of all the traditional Thanksgiving food but I managed to keep my hands off all of it. I made myself a special Raw treat, Averie's Raw Vegan Almond Butter Cookies, they were SO yummy! I would show you a picture but I ate all of them: ) I made a huge salad with lots of fresh veggies and greens for all of the family dinners. I made a delicious Sweet & Sour Tahini Dressing to go on the salad and it was oh so yummy! Click HERE for the recipe.

The bad part of the Thanksgiving fun came Saturday night when I came down with the flu, yes, the flu! I'm still not feeling up to par this morning because my head is still killing me. My hubby warned me that I better not exercise and he has my 4 year old on guard to tell him if I do. You see, I have to be near death to not exercise so I may just get some weights in today and hope my son forgets. I am a bit OCD about working out and I don't give myself much slack for missing planned workouts. I mean a new rotation starts today and I can't mess it up on day 1! The only good thing that has come out of this flu is that I managed to lose weight over a holiday. I know it won't last but it was still a nice change.

What are your plans for this time between holidays? Are you going to start an intense rotation? Are you trying to lose weight in between or maintain? Are you going to plan better for Christmas eating so you can avoid pitfalls? I usually keep a journal about how I felt after a big holiday meal so I can remember if I felt strong because I resisted temptation or if I felt yucky because I didn't.

There are SO many great clean eating recipes for the holiday season! Go grab a copy of the latest Clean Eating magazine or check my blog so you'll be ready for Christmas dinner. I'll be sure to post some more recipes over the next few weeks to help you get ready for the big day!

I hope you all had a wonderful Thanksgiving!! Now lets stay on track, buckle down and get serious about our health so we can feel great and finish out this year strong and healthy!

Nicole

Clean Eating Thanksgiving

Harvest Stuffing

Ingredients:

• 1 pound whole-wheat Italian bread or Ezekial bread, cut into 1-inch pieces
• 3/4 cup organic walnuts, coarsely chopped
• 2/3 cup dried cranberries
• 1 tablespoon olive oil
• 1/3 cup onion flakes
  
• 1 medium celery stalk with leaves, chopped fine (about 1/2 cup)
• 8 ounces shiitake mushrooms, cleaned, stems removed and caps chopped, optional
• 1 medium Granny Smith apple, cored and diced
• 1/4 cup fresh parsley
• 1/2 to 1 tablespoon sage
• 2 tablespoon fresh thyme
• 1 teaspoon sea salt
• 1 teaspoon freshly ground pepper
• 3 cups reduced-sodium chicken broth

Place bread on a rimmed baking sheet and bake at 400°, tossing occasionally, until crisp, about 10 minutes. Transfer to a large bowl along with walnuts and dried cranberries.

In a large nonstick skillet, heat oil over medium heat. Add celery and mushrooms. Cook, stirring occasionally, until vegetables have softened (about 5 minutes). Add apple and continue to cook until almost tender (about 5 minutes). Remove from heat and season with salt, pepper, parsley, onion flakes, sage and thyme.

Add celery and mushroom mixture to bowl with bread mixture; stir to combine. Add enough of the broth to thoroughly moisten the bread mixture without soaking it (there shouldn't be any excess broth in the bottom of the bowl). Spoon stuffing into a 2-quart casserole dish, cover with foil, and bake 20 minutes. Uncover, mist the top of the stuffing with olive-oil spray, if desired, and bake until golden brown, about 15 minutes more.

To cook in turkey: Moisten the bread mixture with only 1 1/2 cups of the chicken broth and spoon half of the mixture into the turkey; cook turkey as preferred. For the rest of the bread mixture, add more of the broth to moisten, being careful not to soak (see above).

Transfer the remaining stuffing to a 1-quart baking dish or 8-by-8-inch baking pan. Cover with foil and proceed as above.

Makes 16 servings. Serving size 1/2 cup.

Nutrition per Serving: Calories 164, Fat 6 grams, Protein 5 grams, Sodium 419 mg, Carbohydrates 23 grams, Fiber 2 grams

Roasted Carrots with Cardamom

Roasting these carrots with only a bit of Earth Balance and some cardamom gives them a rich, nutty flavor that belies how healthy they are. A single serving gives you over 600 percent of the daily recommendation for vitamin A!

Ingredients:

• 4 teaspoons Earth Balance, melted
• 2 teaspoons canola or coconut oil
• 1 teaspoon ground cardamom
• 1/2 teaspoon salt
• 2 pounds carrots, peeled and cut diagonally into 1/4-inch-thick slices

Position rack in lower third of oven; preheat to 450°F.

Combine Earth Balance, oil, cardamom and salt in a medium bowl. Add carrots and toss well to coat. Spread evenly on a rimmed baking sheet. Roast the carrots, stirring twice, until tender and golden, about 30 minutes. Serve immediately.

Nutrition Per serving : 138 Calories; 7 g Fat; 3 g Sat; 2 g Mono; 10 mg Cholesterol; 20 g Carbohydrates; 2 g Protein; 6 g Fiber; 430 mg Sodium; 652 mg Potassium

Raw Foodies, here's one for you:

Fruitcake Balls

Ingredients:

• 1/2 cup coconut oil, melted at a low temperature
• 1/2 cup agave or honey
  
• 1 cup dried apricots
  
• 1 cup dried figs, chopped
• 1/2 cup raisins, chopped
• 1/2 cup dried cherries, chopped
• 1 cup organic walnuts, chopped
• 1 teaspoon grated orange peel
• 2 teaspoons vanilla extract
• 1/2 teaspoon Himalayan sea salt
  
• 1 1/2 teaspoons cinnamon
• 1/2 teaspoon ground allspice
• 1/2 teaspoon ground nutmeg
  
• dash ground cloves
• 2 cups ground almonds or nut of choice
• 1/4 cup dried coconut

In a large mixing bowl, whisk coconut oil and agave together. Add fruits and walnuts, orange peel, vanilla, salt, and spices. Mix to blend thoroughly. Let stand for several hours to let flavors blend. Add ground almonds and mix in until well blended. Shape into small balls. Roll in coconut shreds. Store in tightly covered container in refrigerator, separating layers with waxed paper.

Nutrition per Serving: Calories 109, Fat 5 grams, Protein 1 gram, Sodium 48 mg, Carbohydrates 16 grams, Fiber 2 grams

I hope you all have a wonderful Thanksgiving with your family and friends!

Nicole

My New BFF: Chocolate Mate

So as I'm sure you read in the "Are You Hungry" post, distraction is key when it comes to avoiding food pitfalls. My favorite distraction as of late, Organic Chocolate Mate from Cost Plus World Market. They only carry it in stores so I hope you have one near by! This tea is so worth the trip! I love it warm or cold with a little agave. You could also use stevia for a no calorie chocolate treat. I hope my real BFF doesn't get jealous ; ) Enjoy!!

Now It's Your Turn......

.....to tell me what your favorite way to use tomatoes is! I know I'm not the only one with a bumper crop of tomatoes and I would love to hear about your favorite clean-eating tomato dish. Don't be shy, share your ideas:)
This is only a few of the many I have.

Nicole

Attention Tosac Reno/Clean Eating Fans!!!

Clean Eating buffs out there, I wanted to let you know that Tosca has a new TV series that started on June 6th. The eight-part unscripted Flexing at 49 follows Reno at home and in the gym as she prepares for the final bodybuilding competition of her career.

The unfortunate part is that we cannot view it here in The States. To let the producers know you want to see it here e-mail them: we.want.tosca@upfront.ca

I would love to see the behind-the-scenes of what it takes to be at the top of your game even if you're 49!

See a clip HERE.

Thanks for taking the time to write the producers,

Nicole

Clean Eating Tips- The Dirty Dozen

Have you ever wondered which fruits and vegetables are safer than others when deciding to buy non-organic or organic? Well you're in luck, here is this year's "Dirty Dozen" and it's not so dirty counterparts. This list really helps me as I am on a pretty strict budget. Hope it helps you too. Enjoy!

Books in Review: The Eat-Clean Diet for Men

The Eat-Clean Diet for Men


Okay, for all of you clean eating women out there who can't get your men to eat clean with you, Tosca Reno introduces The Eat-Clean Diet for Men. This book is co-written with Tosca's husband Robert Kennedy, who has been at the forefront of bodybuilding and the fitness industry for many years. He’s worked with all the top bodybuilding stars and publishes six top fitness magazines, including Maximum Fitness, MuscleMag International and Oxygen.

With over 60 recipes geared toward men and beautiful photographs to boot, this new publication will be a hit for sure! There are more recipes that include lean meat options of old favorites like Good 'ol Burgers. For many men out there it's hard to find good food that tastes great, now they can. Thanks Tosca and Robert for another winner!

The Eat-Clean Diet for Men is now available. Click HERE to get your copy!

Clean Eating Recipe of the Week- Strawberry & Mozzarella Salad

It's strawberry season here in CA so I thought I'd show them off in a clean, healthy way. When it starts to warm up salad is my number one favorite food. Light, crispy and delicious!

Serves 4

Ingredients:

2 Tbsp. olive oil

1 Tbsp. balsamic vinegar or red wine vinegar

1/4 tsp. sea salt

1/4 tsp. fresh ground black pepper

1 heart of romaine cut into bite-size pieces, about 3 cups loosely packed

1- 8 oz. container of strawberries, hulled and sliced

3 oz. part-skim mozzarella cheese, diced (about 3/4 cup)

1/4 cup fresh basil leaves, cut into ribbons

Instructions:

1. In a small bowl whisk together oil, vinegar, salt and pepper. Place lettuce in a large bowl and toss with half of the dressing. Place lettuce on 4 salad plates.

2. Toss strawberries with remaining dressing and place 1/4 of berries on top of each mound of lettuce. Top each with cheese and then sprinkle with basil.

3. Eat up!

Courtesy of Ellie Krieger and Clean Eating Magazine

Click HERE for a printable version.

Nicole

Focus on Health

People will quit if they focus only on losing weight when trying some new diet. Diets are tough and as soon as it gets hard or you stop losing weight, you quit! Your goal needs to be to create health in this body. When creating health, there can be a delay in noticing actual weight loss results. If you stop focusing on weight loss and instead focus on your health, the weight will come off.  You will first get confirmation of health in the form of improved energy, fewer cravings and feeling better overall. If you start focusing on the small changes, they will soon become big changes. 

Don’t do what everyone else is doing—trying to lose weight. There needs to be a viewpoint shift, and sometimes it takes a sledgehammer to pound it in. It's not often I hear someone say, “I really need to lose the weight because obesity is a health risk.” Instead it's, "I want to lose weight to fit into this dress for my wedding". Many of us want to lose weight for appearances while ignoring the negative effects the excess weight is having on our bodies. The lack of energy your feeling, the lack of sex drive, the irritability, the stack of pills you're taking, are all signs that something isn't right in your body. Stress is also a huge culprit standing in the way of health and many of us are so used to it that we pass it off as the way life is supposed to be, it's NOT! Many of the contestants from "The Biggest Loser" go back to being heavy because they never fixed the real problem. We have to get mad at ourselves. We have to say enough is enough, I'm not living like this anymore. I want to get healthy, feel better, have more energy, love life and then as a bonus the weight will come off steadily. Losing weight and inches is a benefit of becoming healthy.

Stop treating the symptoms and try fixing the big problem, some of us are UNHEALTHY! If you stick to clean eating and consistent exercise it will work! You will have patience and know that it’s normal to lose one to two pounds per week; and because you’ll be experiencing improved health, you’ll stick to it.


Focus on becoming healthy and you WILL NOT have a weight problem.

Nicole