Tag: Clean eating

04
Apr
2013

Fit Tip of the Day 4.4.2013

categories: Fit Tips

“Avoid white foods. There is some scientific legitimacy to today’s lower-carb diets: Large amounts of simple carbohydrates from white flour and added sugar can wreak havoc on your blood sugar and lead to weight gain. But you shouldn’t toss out the baby with the bathwater. While avoiding sugar, white rice, and white flour, you should eat plenty of whole grain breads and brown rice. One Harvard study of 74,000 women found that those who ate more than two daily servings of whole grains were 49 percent less likely to be overweight than those who ate the white stuff”.

(Source:  http://www.rd.com)
02
Apr
2013

Simple Bruschetta Chicken

categories: Low Carb, Main Dishes

bruschetta chickenThere are some recipes that are best left untouched.  In their purest form they are perfect, pristine almost.  Bruschetta chicken is just that.  My mouth is watering just thinking about the basil, garlic and tomato melding together in perfect harmony.  It can be used in a multitude of applications, but this time it was perched atop a roasted chicken breast.  If you are in a hurry to make dinner, still want to impress and eat clean and healthy, this is the dish.  It goes from prep to oven within 10 minutes.  I served it with a whole wheat spinach pasta and roasted broccolini.

Side note:  The bruschetta topping can be used to make a traditional bruschetta (toasted bread with the bruschetta on top), or could be used like a salsa to dip veggies or pita chips in.  Or you can toss it with pasta.  Any way you use it, you will love it.  It’s actually quite addicting.

Warning:  Make sure everyone in your house has some.  Guaranteed garlic halitosis will invade everyone’s mouth after eating this.  BUT, If everyone eats it, the aroma cancels itself out.  Pretty cool, huh?

1 container grape tomatoes, washed

2 large garlic cloves

2 tablespoons dried basil

2 tablespoons olive oil

1 teaspoon salt

1/2 teaspoon black pepper (red pepper if you want it spicy, use less first, the garlic has a bite too)

1 lb, boneless chicken breasts, washed and pat dry with paper towels

salt, pepper and garlic powder for seasoning the chicken

Pre-heat the oven to 400 degrees.  Sprinkle chicken with salt, pepper and garlic on both sides.  Spray both sides with olive oil (use a misto sprayer).  Roast chicken for 20 minutes or until all the juices running out are clear.  Internal temp should be 165 degrees.

For the bruschetta:

In a food processor put garlic, olive oil, salt and pepper.  Process till the garlic is finely chopped.  Scrape the sides of the processor and push all of the ingredients to the bottom of the bowl.  Add the tomatoes in and pulse 4-5 times.  They should still be chunky.  Set aside.

When the chicken has about 7 minutes left, pull out of the oven and distribute the bruschetta topping evenly among all the breasts.  Put back in the oven for the remaining time.

25
Mar
2013

Pickled Red Onions

categories: Condiments, Side Dish

onionsThis recipe was tacked onto another Bon Appetit recipe that I made recently, the Shredded Red Chili Chicken.  It’s an amazing topper to that dish and pretty much anything that deserves a good pickle.  It could not be simpler to make these tart ruby rings.  So easy, that they might become a weekly staple for you as well.  If you are like me and love pickled veggies, make a lot.  They shrink down somewhat after pickling.

 

 

1 red onion, sliced thin, but not super thin

1/4 cup red wine vinegar

1/2 teaspoon kosher salt

1/2 cup warm water

Mix together all ingredients in a medium bowl, except onions.  After mixing, add onions and let stand until slightly pickled, about 30 minutes.  Drain and store in a sealed tupperware in the fridge.

27
Feb
2013

Throw out the contents of your pantry and fridge! (I’m only half kidding)

categories: Health Tips

Isn’t that what you are supposed to do if you want to lose weight?  Personally, I don’t think doing a tyrannical sweep of your pantry is going to solve your problem.  Why?  Wasting food, even though I don’t consider chips and cookies food, isn’t reality.  You probably worked hard to buy whatever you have.  So, if throwing it out in a fit of healthy rage isn’t in the cards, oh well.  BUT, if you are really serious about losing weight or becoming a healthier version of you, don’t buy it anymore.  Once it’s gone, it’s gone.  If it isn’t in the house, you won’t eat it.  You will transition into a healthier lifestyle and have a better chance of staying on track.  For some people the cold turkey method does work. If it doesn’t work for you, this approach will ease you in.

Weight loss is 80% of what you eat and only 20% based off of your workout.  If you are serious about making changes, make them permanent.  If you are looking for a ‘diet’, you will most definitely lose weight, but you will find it again and be right back to where you started.  Trust me, I’ve been there.  I would take the weight off with the latest trendy diet, then it would come back to haunt me when I discovered carbs again.  If you learn how food works, and what to eat, you can splurge occasionally.  You have to look at the indulgent foods as treats, not something you nourish yourself with.

So, what should you have  in your pantry and fridge?  Keeping the items below on hand, will help you change your eating habits.

Fridge:

Almond milk

Olive Oil mayo

String Cheese

Almond Butter

Smart Balance Butter

Ground Turkey or Pork

Chicken Thighs or Breasts

mustard

Dill Pickles

Low Sodium Chicken Broth

Parmesan Cheese (not in the green container)

Natural Bliss Creamer or Half n Half

Eggs (preferable organic)

Spinach

Bell Peppers (any color)

Cauliflower

garlic

Greek Yogurt

Turkey lunch meat (one without preservatives if possible)

Kale

Romain Lettuce

mushrooms

onion

Pantry

Apples

Grape Fruit

Bananas

Natural Peanut Butter

Protein Powder

Low Carb whole wheat tortillas

Dark chocolate

A multivitamin

almonds, cashews, peanuts, not roasted

coconut milk

protein bars

quinoa

brown rice

High Protein High Fiber multi-grain Cereal (that is actually what mine is called, by Eating Right)

Whole Grain Pasta or Barilla Plus Pastas

Balsamic Vinegar

Olive Oil

Sea Salt (fine)

Black Pepper Grinder

Green Tea bags

Whole Grain Bread or Whole Grain Extra Fiber Bread

Spices (they add flavor without fat)

Dates