Category: Recipes

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

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! 

Water Water Water….

You know that phrase “Money Money Money?” Well it should be changed to “water water water…. will save you money money money!!!” This is because water is probably the most important and most widely available nutrient that we need and have. Our bodies are made up of 55-60% water. This water helps keep our joints lubricated, digestive system working smoothly (try pushing out a number 2 when you are extremely dehydrated…Good Luck), blood flowing, lips from cracking, skin clear, waistlines trim, and the list could go on and on.

So why is it that we so often sway from water to other more high calorie, sweetened beverages? Many people (like myself) don’t like it, think it doesn’t have any flavor, like other beverages more, don’t think about it, etc. etc. So today I’m going to take you through some ways to make yourself drink more water and thus save you some money money money!

1. Find a water bottle or cup that you want to use. For me this is either a sports bottle with a squeeze top or some kind of straw.

2. Add something to your water. This something can be as simple as ice cubes or as elaborate as sliced and diced fruit or veggies. If you must start with things like crystal light packages, ween yourself so you are using less and less each time. For me, an individual packet lasts for 3 cups of water. You can also try carbonated water. Make sure you read the label to make sure no sodium has been added and if you are choosing a flavored carbonated water make sure there is also no added sugar.

3. Set small goals to meet your daily goal. Pinterest had a great idea for this. Set hourly goals of drinking several ounces of water as opposed to the “I have to drink all 9 cups (females) or 12.5 cups (male) right now.”

4. Have water handy. As bad as it is for the environment, when I have plastic disposable water bottles readily available I tend to drink a lot more water. This is especially true when I keep them in the fridge and the trunk of my car. By doing this I tend to grab a water most times I open the fridge before going for food and when I am out in about it helps keep me feeling full so I am less tempted to stop for something to eat. 
5. Start your day with a glass of water. This helps get you off on the right foot for the entire day. I don’t know about you, but if I start my day with some kind of crummy fuel, the rest of the day tends to follow in those same footsteps. So start off the day on the right path. Plus, this way, one of those cups is already done for the day 😉 
6. Have a cup before every meal. Again this knocks out three cups for the day and as an added bonus, like I mentioned in Holiday Eating, this can help keep you from over eating during meal time by helping you feel full faster. **Remember it takes 20min for your stomach and brain to communicate letting you know you are full**
7. Finish your day with a cup of water. At this rate you have 5 cups knocked out easily if you have one when you wake up, one before each meal, and one before bed. This only leaves you with 4 (females) or 7.5 (males) more cups to get in through the rest of the day. 
8. Be intentional about carrying and drinking your water. Once you get in the habit of it, it is much easier to get in ALL those cups every day 🙂 
And so I mentioned this is going to save you money… 
  • A 24 pack of water costs approximately $4 (16.9 oz Dasani) and a 24pack of soda (16.9oz bottles coke) costs approximately $14. 
  • Or how about all those lotions and potions you are putting on your face to keep it moist and firm? Those get pretty pricy too but what if you were able to make those last a little longer because your body was moisturizing from the inside, so you weren’t having to put so much on the outside? 
  • And what if you drank a glass of water every time you were bored instead of reaching for something to munch on? That would also save you some money. 
  • Hydration is a key factor in being healthy…good health is almost always a guaranteed way to save some serious money!! 
So save some money and drink more water!!