Category: Healthy Eating Tips

Macaroni and Cheese

Yesterday, as we were all iced in, all I could think about was wanting some warm comfort food to go along with my lazy day on the couch. However, I wanted to make it at least somewhat healthy since after all I was being super lazy (on my off day from training) and had no intentions of getting outside even to walk. That is when I came across a “healthy” mac ‘n cheese recipe. I will admit, it isn’t quite as good as the real thing but it definitely fit my craving. 

Ingredients: 
Whole wheat elbows (or whatever kind you like)
2 cup 2% or low fat shredded cheese (I recommend using sharp cheddar)
1/2 cup plain low fat greek yogurt
Salt and Pepper to taste
Onion Powder and Garlic Powder (I used a very minimal amount but it is up to you)
Directions:
1. Cook pasta according to box directions. 
2. Drain pasta but save about 1cup of the drained water. 
3. Place pasta and about a 1/4-1/2cup of the water back in the pot.
4. Stir in cheese till melted. 
5. Add greek yogurt and seasonings. 
5. If too thick add a little more water, if not, serve and enjoy! 
I added a turkey sausage and a little fruit on the side to make mine a more complete meal. 
Happy Cooking! 

Crockpot Fajitas

This past weekend I used the crockpot for the first time ever. I made crockpot fajitas (well the meat went in the crockpot) for my family when they were in town and it turned out great! And even better yet… They were super healthy! 

Time: 15min prep. 8hrs cook time. 
Ingredients: (enough to feed 6 people) 
6 boneless skinless chicken breasts
2 cup fresh salsa
2 cup salsa verde
2  tablespoons chili powder
2 tablespoons garlic powder
2 tablespoons onion powder
2 tablespoons paprika
Lettuce 
Green pepper
Yellow pepper
Red pepper
Onion
Avocado 
Directions: 
1. Mix the salsas and spices together. 
2. Put chicken and salsa mix into crock pot and turn it on low. 
3. Chop peppers and onion and place in ziplock. 
4. Return 7 hours and 45min later to sauté the peppers and onions until they are carmalized. You can add some of the spices to give the peppers a little extra flavor. 
8. Shred chicken with fork (it will practically fall apart). Wash lettuce and chop avocado. 
9. Make your fajita using the lettuce as your tortilla. 
10. Enjoy! 

Whole30 Challenge…

Failed. This Sunday morning I came to the conclusion that the Whole30 Challenge was not the healthiest option for me. As you read in last weeks update I was struggling with low energy and headaches as well as some digestive issues, while at the completion of week 2, the same issues were still present. I was constantly low on energy, was still waking up with throbbing headaches and my digestive system was completely twisted and causing some extreme discomfort. I think a lot of the digestive issues came from the large quantities of protein I was consuming as well as the large amounts of fiber from all the fruits and vegetables. The headaches and low energy I believe are on account of the great amount of training that I am doing as I prepare for my next half ironman. Most of my headaches felt like they were a result of low blood sugar. Even though I “failed”, I want to share what I have learned during my experience, as this still may be a great route for you to try:

1. The cravings for “bad” foods did decrease. Be patient through the first couple days, no doubt it is tough. Keep in mind, you aren’t a dog. You can say no to food.

2. I thought it was a great kick start towards getting back on track to eating healthy. Because what you can eat is laid out so clearly it made it easy to choose what to eat and stay on track.

3. You must like eggs and sweet potatoes to complete the challenge. These will be your staples.

4. Guacamole tastes great on just about anything.

5. If you are trying to lose weight, I can see how this would be very a beneficial way to start. Fruits and vegetables do not have nearly as many calories as other forms of carbohydrates making it so you can still eat quite a bit.

6. If you are doing a good bit of exercise, especially high volumes of cardio, it may be beneficial to make slight adjustments to the plan and add some form of a grain carbohydrate to help keep your glycogen stores up.

7. Be prepared to do a lot of cooking. Fruits and vegetables will not keep you full as long as you are accustomed to with your more traditional snack options.

8. It is a great opportunity to learn to read the ingredients list on packaged foods. It will defiantly be an eye opener to the large quantities of sugar and crazy number of chemicals present in the foods we are eating on a regular basis.

9. It got me to eat a lot more protein. Although this wasn’t ideal for my digestive system, it was beneficial to my muscle recovery.

10. I tried and enjoyed quite a few new foods. When you venture from your typical way of eating you get the opportunity to try quite a bit more and this was a fun way to experiment in the kitchen.

For those of you who have done it, what did you learn? And for those of you who are considering it, what questions do you have?

Take care and have a great Monday!

Whole30 Week 1

A week ago today I started the Whole30 Challenge. For those of you who aren’t familiar, it is a 30 day cleanse of processed foods, added sugars, leguems, grains, dairy, and alcohol. AKA anything super delicious… Don’t even think about it!! 

Update: 
Days 1&2 were pretty rough, I was always starving. I couldn’t seem to eat enough calories. Day 3, I noticed my energy was up but eating so many fruits and veggies defiantly caught up to my digestive system if you know what I mean… Day 4&5, a lot better. I started to get the hang of eating a lot more protein. Day 6&7, rough again. I had a long run on day 6 and a long bike on day 7 (10miles on day 6 and 2hrs on the bike on day 7). This is when my lack of carbohydrates caught up to me. My run was good but I did notice I was getting a headache and a slightly dizzy feeling by the end, like my blood sugar was low. Day 7, my legs felt like lead, my head ached, and I had zero energy. I ate 2 Lara Bars (190 calories each) before beginning and I was only able to make it to 20min before calling it quits so I could eat some more and potentially recover a little more from my previous days run….
…because of this issue and the amount of training that I am doing I will be adding some whole grains to my diet for the coming week to see if that makes a difference. From what I have read, many other triathletes had to alter the plan as well to be able to maintain their training appropriately. Even though I hate to make alterations to the challenge.. Fingers crossed it works!
What I’m Missing Most: 
Tortilla chips and cheese. I didn’t realize how much I loved each of these until I could no longer have them. 
Best Meals So Far: 
Valentines Day Dinner: zucchini pasta, shrimp and scallops and some kind of other squash. It was delicious and all thanks to my Valentine 😉 

Mushroom stuffed with ground turkey and guacamole and a side of clementine. 

What I’ve Learned So Far: 
You must like eggs, sweet potatoes, and avocado to survive the challenge. These are the staples to my diet. 
A few more thoughts to close out week 1…For as tough as this “diet plan” is to follow, I am enjoying mixing it up and trying some new things. It is also forcing me to cook more often which isn’t always a bad thing either. Hopefully I will learn a couple more good dishes for you to try as well. I’ll be back again next Monday for week two update. 

Happy Monday Y’all! 

Whole30 Update

I’m STARVING!!!! I love all that I am eating I just feel like I can’t get enough food in me.  Day one, I consumed less than 1,000 calories and I felt like I ate all day. Day two I did much better, getting to 1,900 calories, thanks to the addition of smoothies, but still I feel like I am never full. I know I am an avid exerciser so I am sure that has a little something to do with constantly being hungry… so I want to know if anyone else who maybe started off with this, “I’m Starving” issue was able to turn the tables to feeling full while remaining on the plan? Any and all suggestions/comments welcome!!

On a positive though, I am sleeping better and generally feel more refreshed when I wake up in the morning 🙂

Here is what my first two days on the Whole30 plan consisted of:

DAY 1:
Breakfast: Hardboiled egg and berries
Lunch: Almonds (probably not the most substantial lunch ever)
Dinner: Spaghetti Squash, Broccoli, Chicken, and a Clementine
Snacks: Hardboiled egg, and an apple with almond butter

DAY 2:
Breakfast: Hardboiled egg, berries, and a kale, orange, mango, and strawberry smoothie
Lunch: Sweet Potato and kale chips
Dinner: Salmon, kale chips, and half an avocado
Snacks: Apple Pie Lara Bar, almonds, banana and apple in almond butter, and another smoothie just like I had at breakfast

Whole30 Challenge…

Accepted!! Starting on Monday, my good friend and training partner, Kimberly and I will be embarking on a 30 day challenge of no processed foods. The challenge is to eat only whole foods for thirty days in a row. This means no dairy, grains, alcohol, legumes, or anything with added sugar. Calories are not restricted only the foods we eat are. 

The point of this “diet” plan is to help aid curbing those cravings for “bad” foods. Also it has been noted by past participants that their energy levels have increased, feelings of being less bloated, weight loss, less frequent headaches, and better sleep. We will see what happens to the two of us through the process.  
But for now, we are in the planning stages using this as our guideline for the weeks ahead: 
Do any of you have recommendations for recipes based on this list? All suggestions are welcome!! 
I will be sure to keep you updated weekly as to my progress and if this sounds like something you are interested in or would like more information about check out the website listed below. 

http://whole30.com
**Please note I say “diet” in quotes as I do not believe in dieting, I believe in lifestyle changes. This although is temporary, it will hopefully envoke some lifestyle changes in my eating patterns long term. Also note “bad” is in quotes. There are no such thing as “bad” foods. There are just foods that are “better choices” and there are foods that should only be consumed be in moderation.**

Homemade Pizza

Everyone loves a little pizza every now and again, but unfortunately, pizza isn’t always as loving to our insides as it is to our taste buds. Pizza is often loaded with with high fat cheeses, refined carbs for dough, sugary sauces, and greasy meats. Fortunately, there are ways to make it a little healthier by taking matters into your own hands and making it yourself (ps it’s a lot of fun and makes a great date night)…. 

Homemade Pizza: 
Ingredients: 
1.whole wheat dough and flour (I bought this premade at the local grocery store), 
2.a low sugar pizza sauce (read the labels and compare),
3.mozzarella cheese (2% or fat free), 
4.turkey pepperoni, and 
5. Chopped up veggies of your choice (we used mushrooms and spinach) 
Directions: 
1. Preheat oven to 350. 
2. Spread some whole wheat flour on the counter to keep dough from sticking. 
3. Stretch the dough into the shape that you would like and lay on a cookie sheet. 
4. Add sauce using a spoon to spread. Don’t forget to leave a little room for the crust. 
5. Add cheese and toppings (be sure not to over due it on the cheese. Even with a low fat option, it can hurt you on the calorie count) 
6. Bake for 10-15min depending on your oven. 
7. Remove, slice, and Enjoy! 
Here is the final product of the pizza we made last night: 
Let me know if you decide to give it a try! And happy Super Bowl Sunday!! 

Nut Butter Balls

One of my favorite, easy grab and go snacks are these nut butter balls. They are a little messy to make but they do make for a great, protein packed snack for the rest of the week. Here’s how they are made: 
Step 1: gather all ingredients (1/2teaspoon cinnamon, 1/4cup almond butter, 1 cup oats, 1 tablespoon chia seeds, optional teaspoon if shredded cocconut, 1/4cup peanutbutter, and 2-3 tablespoons honey) 
Step 2: Combine all ingedients in a bowl and mix. Mixing with hands is the easiest method. 
Step 3: Roll into balls. 
Step 4: Place in an airtight container and store in the refrigerator. 
Step 5: Enjoy! 
This recipie made approximately 15 balls. 
Let me know if you decide to give it a try! 
Happy Sunday! 

Spaghetti Squash

Last night I was craving pasta but didn’t want to settle for something high in calories so I went with spaghetti squash for noodles and a “sauce” of olive oil, Parmesan cheese, salt, pepper, and basil. Then I added steamed broccoli and mushrooms and baked chicken. It turned out delicious! 🙂 
How it’s made: 
1. Chop the spaghetti squash in half long ways and scrape out the “guts”
2. Coat with olive oil sea salt and pepper. 
3. Place face down on baking sheet, bake at 375 for 40-45min. 
4. While it’s in the oven get the seasoning ready. (Salt, pepper, basil, and parasean cheese… No specific amount. Just to what you enjoy, mine was mainly Parmesan cheese)  
5. Bake chicken with salt and pepper on it at 375 for 20min. Make sure the middle is white all the way through. Cut into little pieces when done. 
6. Steam the broccoli and mushrooms. Only takes about 10min on medium-high. I added some of the seasoning to it. 
7. When the squash is done be SUPER careful to not burn yourself. Use a fork to scrape out the “noodles”
8. Mix everything together. 
9. Serve and 
10. Enjoy! 
As a side note, one spaghetti squash, one head of broccoli, one carton of mushrooms, and two chicken breasts, made more than enough for four people. 
Let me know if you decide to give it a try! 

Eating on the Go

Post graduation I thought my life would be a little less on the go but turns out I was all wrong about that. Even though I am only working part time, it seems like I am still, just as much as I was in college, eating on the run. So I thought I’d share some tips with you about how I manage this on the go eating in a healthy way: 

1. When buying groceries, think about your week ahead and be realistic. As great as it would be to have the time to, to as soon as you get home from the grocery store measure out everything into on the go baggies, maybe that’s not realistic. So think about spending the extra $1 or so to have them pre-packaged. Some of my favorites are: baby carrots, apple slices, almonds, and pistachios. 
2. Avoid buying the grab and go salty and sugary snacks. If you don’t have them you can’t eat them. 
3. Buy an insulated lunch box and an ice pack. This opens up your ability to pack many other healthy snacks such as low fat string cheese, yogurt, and sandwiches with deli meat. 
4. Plan ahead. If you know you are going to have a busy week, take a couple hours on the weekend to prepare your snacks/on the go meals. Or if you are like me and your mornings always seem to be a little more jam packed than you expected, pack your snacks the night before. 
5. Drink water. This can’t be emphasized enough. Water is essential to maintaining health and your waistline. 
Some of my favorite on the go snacks include: 
Bananas, grapes, low fat string cheese, apples, almonds, pistachios, Greek yogurt, baby carrots, cucumber slices, and whole wheat crackers and peanut/almond butter. 
I hope this helps! Happy Monday! 🙂