Cleanse and healthy grocery shopping

This post is to Help You with your shopping on and OFF the cleanse.  Don't erase all your efforts just because those 10 days are over with.  Continue on but find ways to have your cheat day and then be done and back to your healthy eating.  These are the healthy habits you want to keep for life.  So when you're slipping off the track hop back on.  Try doing the cleanse every 3 months, this will help remind you how eating healthier makes you feel better and it really isn't that hard to say no to sugar......More to come.


No - fried foods, refined sugars, corn or white starch, or bread
No- wheat products  (not as important off the cleanse in moderation
No dairy  (cheese, yogurt, milk)
No alcohol
No coffee or soda
Eat Veggies,leafy greens, spaghetti squash, carrots, peppers, etc....
Eat Fruit, apples berries,grapefruit are best.
Eat Healthy Fats.....avocado, nuts/seeds, olives, olive oil, peanut butter
Eat clean proteins- tuna, salmon, beans, lentils, secondary choices eggs  (egg whites even better), chicken
No processed meat
Eat clean carbs-...brown rice, hummus, oatmeal if needed, couscous, quinoa, wild rice!  (popcorn when desperate)

Drink lots of water

NOTE* Natural things are better for you but just because it has the word natural doesn't mean it isn't processed.  Stay away from processed  especially when on the cleanse.



Herbal Cleanse-advocare.com/11071209

The place best to start when you are deciding to make healthy changes in your diet.

Here are some Ideas for Healthy Eating while ON or OFF the Cleanse

*NOTE* These are meals you can fix for the family but avoid the extras on your own plate, i.e. cheese, sour cream, chips....... (enjoy them when you're not on the cleanse or try and eliminate them as often as possible)

Lunch or Dinner Salad Ideas

Dark Green leafy Kinds of lettuce with any of the following

carrots, green/red/yellow pepper, Cucumber, tomato, avocado, nuts, black beans, Salsa,

Meal Ideas For Dinner NOTE- you can make the meals for the family and leave out the extras you need to avoid during the cleanse. If you are not doing the cleanse Still avoid extras such as cheese, sour cream, corn etc.....

Day 1 Tortilla Soup-Modified for Cleanse

Day 2 Spaghetti squash with home made spaghetti sauce

Day 3 Pozole, make with Chicken during cleanse

Day 4 Breakfast for dinner- Eggs!  

Day 5 White lightening Chili

Day 6 Turkey Burger on whole wheat bread thins

Day 7 Lettuce Wraps

Day 8 Lean Hamburger chili/Taco Soup

Day 9 Fish with Quinoa Pilaf

Day 10 Cilantro soup with Salad

What I buy every week
berries, bananas, apples, celery, carrots, peppers, hummus, cauliflower, broccoli, avocado, cucumbers, lettuce, spinach, frozen fruit, grape fruit, Whole wheat thin rounds, Almonds, peanuts, coleslaw or broccoli slaw, Almond milk, eggs, lemons/ limes, 2% milk for my kids

What I buy once in a while, keeping in mind what I make for the week that needs special ingredients will vary my list.  Meal planning has to be done if you want to control what is going in the lips to not stay on the hips!  Pick a few items you will have on your list that is healthy every week.  Do not buy large quantity treats. or make large quantity treats.  If you have it around you'll eat it.  Think baby steps, alert everyone in the house of changes being made.  No one needs treats every day, and lets help our self and kids to think that having something healthy like Blueberries is a treat!



Agave- low glycemic  sweetner
Truvia
Fiber drinks
Peanut butter
Ingredients for Home made granola
Meat,.....turkey burgers, ground chicken/turkey, Fish/salmon/tuna, pork, beef
Lentils, quinoa, couscous,
whole wheat bagels, bread etc..
Honey
Quakers mini rice cakes..blueberry
nutella
wheat thin crackers,
multi grain tortilla chips, tortillas, etc....

What you need to know about food!

I am just starting this post so I will adding much more soon.

This is post will be in help inform you about some food nutrition information.  Its hard to be healthy or make life style changes if you're not sure where to start or what to buy or eat.  I my self would love to buy everything straight from a farm but lets face it, that is not easy for all of us.  My groceries come from where I can afford for the week/month.  Try to make the healthiest choices you can.  I hope this helps.  Also, check my up coming post on grocery shopping and meal planning!

Everything You Need to Know About Sucralose

http://www.foodinsight.org/Resources/Detail.aspxtopic=Everything_You_Need_to_Know_About_Sucralose

Eat up and Slim Down

While reading a recent Article from MuscleMax Magazine Novemeber 2012 I stumbled upon this article and wanted to shar is with you

Eat UP and Slim Down-“Vital Nutrition, By Rochelle Marapao” Muscle Max Magazine Novemember 2012 12 Helpful ways to get the most out of your Nutrition Plan with added comments by Karlene

1. Eat more Fiber- Women need 25 grams of Fiber a day. Average American eats 15 grams. Fiber helps reduce the risk of type 2 Diabetes, hear disease and diverticular disease. Fiber intake can help maintain or lose weight.
2. It's not a Diet- Choose a healthy life style. Every day you have to make food choices. What you choose to eat is either going to help you toward your goal or it won't. One treat or less healthy meal is not going to wreck you but a series and life style of unhealthy eating will.
3. Power in the Protein- Protein helps to build muscle, the more muscle you have the more calories you burn. Be sure to choose lean sources of protein such as tuna, salmon, egg whites, turkey, lean ground beef, Greek yogurt and protein powders (Lisa DeFrazio, Registered Dietician).
4. Keep a Food Journal-”We are a lucky generation with access to health tools at the tip of our finger. I never use to to keep a food journal because it was hard to be consistent. Now with a smart phone I can scan bar codes or input what I eat ever time I eat. The app that I choose to use is Myfitnesspal.com,” Karlene Call. If you don't have access to using this plan then it would be wise to start a food journal small enough to carry along where ever you go.
5. Keep Hydrated- Two thirds of the human body is made up of water. Water helps regulate body temperature, rid the body of toxins, increases metabolism and improves the quality of skin. Adequate in take for women is 9 cups a day. “On the days I do not drink enough water I can feel my body slow down,” Karlene Call.
6. Don't skip Breakfast-Research show that people who eat a healthy breakfast are more likely to maintain healthy weight. “Look for a breakfast that is low in sugar, higher in fiber and protein. I love eating homemade granola, oatmeal or eggs and toast. Eating foods that satisfy the body in the morning sets you up for healthier choices the rest of the day,” Karlene Call.
7. Stay away from empty calories- The following items have no real nutritional value and only add inches to your waistline: Soda and other sweetened drinks, fancy coffee or tea drinks, Condiments (syrup, ketchup, relish and Mayo etc...)
8. Learn How to order when dining out-Avoid fast food at all costs, think to your self, “fast food = fast weight gain,” Karlene Call. “The previous statement does not mean that I never have fast food, this just means that it is a last resort and avoided when ever possible. If you are at a Restaurant you just need to be aware of what your options are and how to choose something that is going to leave you satisfied and not petrified,” Karlene Call. Don't be afraid to ask for your dish to be modified for two sides of vegetables by swapping out. Shoot for a meal that will give you a” lean meat with two sides of vegetables,” Jamie Lee.
9. Eat several times a day- If you eat fewer calories than you burn then you will loose weight. Eat 4-5 times a day. Divide your daily calories into smaller meals or snacks.
10. Surround yourself with support- I find that people who only report to themselves are less likely to succeed. Surround yourself with healthy eaters and exercise goers.
11. Leave the house prepared-Planning and preparing your food ahead of time guarantees three important things: you stick to your health plan; you're less likely to overeat; you control calorie intake. “These are some of my favorite snacks: Luna Protein bars, Quaker mini rice snacks, Carrots, nuts, apples, homemade granola bars, yogurt with granola,” Karlene Call.
12. Make your workouts a priority-Exercise is more about healthy benefits then just a weight loss tool,” Karlene call. Exercise helps with weight control, strengthens muscles, keeps bones strong, battles stress, enhances sleep and mood and may even improve immune function.

Healthy Meals...Keep checking for more to come!

Some Meal Ideas for you........Think outside the box




Tubule  over Greens with carrots, tomatoes, Peppers, cucumbers and pecans.  Great side salad with any Mediterranean dish

 Great Cookbook for anyone who wants something Fresh.  Homemade Hummus, Cabbage rolls etc....

Mexican Taco Bar- REMIX

Not your ordinary Taco Bar.

 Two Salsas

1. Quinoa Salsa
Cook Quinoa according to directions.  Fluff and add
Black Beans
Corn
Red pepper
Chopped cilantro
2-3 limes squeezed
1 avocado

2.  Avocado Salsa
Avocado- pitted and chopped
black beans
corn
1/2 cup favorite salsa   -Mine HERDEZ
Chopped cilantro about 1/4 cup
tortilla chips on top- Mine are homemade
squeezed lime juice as well, 1-2


3.  Shredded Chicken
I placed 5 boneless chicken thighs in a crock pot on low for 4 hours in a verde salsa with taco seasoning.  Shredded it up and placed on the side.


Optional- thrown toppings in a burrito, eat as a salad or place all on a plate with soup.

Mexcian Spicy Kale soup on the side or drizzle over toppings to add more flavor

Quinoa Beet Spring Rolls

I took leftover cooked quinoa, beets, pecans, and broccoli slaw into my spring roll.

Precooked Qunioa
1 cup minced Beets
Bag Broccoli Slaw or other coleslaw mix
Coated pecans, half a cup
Mix all together and prepare
Rice Paper prepared- Follow package directions



Other sides included in photo.....Sauteed brussle sprouts in olive oil and butter with Garlic Seasoning Salt  with  a COCONUT LENTIL Indian Flavored Store bought mix

Spring Rolls with Black bean pasta

Check any variety of recipes for Spring rolls and Try one you're family will like.  I used a Store Bought Coconut Curry Thai sauce, non spicy.  Making Spring Rolls can be intimidating but they really are not hard to make.  Go ahead a take the plunge!  Everyone I've encouraged to give it a try now loves to make them for their families. 

Don't be afraid of trying new pastas either.

 Italian Quinoa Pasta

2 small tomatoes or 1 can or homemade stewed tomatoes.
2 small zucchini
1 large  red pepper
2 tbsp Olive oil- place to pan and preheat pan
1/4 cup White cooking Wine
one container mushrooms
1 tbsp basil
Coat frying pan with olive oil and butter, 1-2 tbsp.  Cut all vegetables into chunks and toss into a Pan preheated on Med/High heat.  Stir till vegetables are al dente.  Preferred tenderness.  Can be eaten over Quinoa Pasta, or by it self as a side.

Side Salad
Blue berries, apple, and glazed coated walnuts in a Berry Vinaigrette Dressing

Tyson Brand Meat balls in a KNORR Pesto Pasta sauce   (Used for an optional sauce to put over choice of pasta for children  who may shy away from Italian mix.

Same Main dish just thrown on to different Grains.

Chicken and Beets

 Roast beets after you rinse them off for one hour at 350 degrees in a roasting pan with a lid.  once cooked they need to cool off.  peel off with hand or use a peeler.

KOREAN BBQ

Korean BBQ #1

Two versions of how to eat it here is the first.

What you need  Chicken, Mandrin oranges, rice sticks, greens, peas, Korean BBQ Sauce and Optional Kimchi, optional white/brown rice, couscous, Kasha (see below)

1) Preheat oil, Cut Chicken into chunks or strips and sautee in some olive oil over med/high heat for about 4 minutes, pour in Korean BBQ sauce and continue to stir fry chicken till sauce cooks down and thickens. 

2)  Make a bed of greens and top with favorites

3) Chicken and sauce, peas or stir fried broccoli, mandrin oranges and rice sticks not chow mein noodles.    Kimchi if you like it!

 Korean BBQ #2

1)  Preheat oil and slice some thin beef into strips.  Stir fry and toss in to a pan for about 3/4 minutes.  Add in the BBQ sauce.

2)  Stir fry some veggies of choice

3)  Stir fry seperately some mushrooms in a little olive oil and 1 tbsp butter (optional)

4)  Make a bed of greens and cover with favorites.  Consider adding a grain for fiber, protein, and a clean carbs.

Pictured to the left.  Kasha a wholesome grain to change things up and will leave you satisfied.  Other grains to add instead:  brown rice, couscous, quinoa etc...

Meditteranean Cabbage Rolls

2 tbsp olive oil
1 onion finely chopped
large pinch allspice
1 tsp cumin
large pinch nutmeg
1 head of cabbage-(optional-2 bay leaves)
1lb pork loin
2 tbsp fresh parsely
Optional 2 tbsp fresh mint
1/4 cup dates or raisins
1/3 cup lemon juice or lemon wedges to squeeze on to eat.


I really enjoyed these!  Make a double batch unless you're cooking for two.  Be sure to buy cabbage that has dark green leafy pieces on the outside of the cabbage head.  These are not difficult, I took a few steps out to make it easy and more time friendly.

Step one.

Cook up quinoa with some chicken seasoning according to directions.  I made 2 cups before cooked.  You can always use leftovers for something else.  Bring a large soup pot to boil.  Remove tough outer leaves if you desire and inner core.  

 Once the Cabbage has been added to water and returns to a boil let it cook no longer than 5 minutes.  Keep and eye and check after 3 minutes.  Loosen with tongs and remove outer most leaves when it seems ready and continue to remove from pot unless not tender yet.

once the Cabbage is done and removed you'll need to remove the thickest part of the central vein cutting a V shape, Keep it small but so it will lay flat. 

Step two.  Cut up thin slices of pork loin, about 1 pound.,

Step three. Add chopped onions to pan till tender with olive oil on med. heat.   Mix the three seasonings and toss in with the onions when tender stir and toss in meat, stir fry about 5 min.

Step Four.  Prepare Mixture once quinoa is cooked.

Meat, quinoa, parsely, dates-toss it around, add meat and mix again.

Step 5.  Lay out Cabbage leaf and spoon about 1-2 tsbp of mixture on the middle in a horizontal position, fold in sides and roll upward and lay flat on seam.  Once you have finished if you want them warm rewarm in microwave or warm up in oven.  Squirt lemon on top to eat if so desired.  Try both darker and lighter leaves.  I prefer the lighter for taste and texture.

QUINOA BURGERS- Here is the recipe that inspired me-  

www.eatingwelllivingthin.wordpress.com-----This is where I found the recipe that  inspired me off of pintrest. 2 rounded cups cooked quinoa (see note below for cooking instructions)-   I just used all the Quinoa in the pot with out measuring 1 cup smoked gouda cheese  (or other variety, if you prefer) 1/2 cup low-fat cottage cheese- IF you don't want this no worry add more cheese! 1 medium carrot, and 1 zucchini chopped or grated 3 eggs 3 tablespoons whole wheat flour or white will do 2 green onions, including white parts 1 /2 teaspoon  Truvia! 1/4 teaspoon black pepper  1/2 tsp Burger seasoning  I did not add extra salt because I seasoned my Quinoa with chicken boulion 1/8 teaspoon garlic powder 1 cup plain bread crumbs . To cook quinoa for the above recipe: 1 cup uncooked quinoa 2 cups water 2 tsp chicken boulion seasoning In a medium saucepan bring the 2 cups water to a boil over high heat.  Add quinoa and reduce heat to medium/ low.   Cover and cook for 20 minutes, or until all water is absorbed and the seeds are tender.   Allow to cool for a few minutes.  Keep an eye on the pot for the last 5 minutes to make sure there is still enough moisture in the pot,  turn to a low setting toward the end to prevent burning pending on how hot your stove gets.  I have a gas range. ADD two teaspoons of chicken boulion for a great taste every time you make it! . In a large bowl combine all cooked quinoa, cheese, cottage cheese, carrot, zucchini, eggs, flour, green onions, truvia, pepper, and garlic powder. Choose how to cook them.  Because it was my first time making these I decided to cook it two ways so I could see which way my family preferred.     This was my trial on the Griddle, no oil required! I used a  1/4  measuring cup to scoop onto griddle and then pushed down into form. These took about 4 minutes on each side, keep these thin, they don't shrink like beef.       I think I made these too big and also used too much olive oil.  I guess it was only suppose to be  enough to cover the pan, oops.   They took a lot longer to cook.  I used an ice cream scoop to dollop into pan and then pushed them down into circles. This way was more difficult but if you like the frying taste and texture you might just like it this way. (To help make sure they stay in patty form and don't fall apart,  cook them slowly on med-low so they have time to set up without burning.   Makes them easier to flip, too!)  Heat a frying pan and a couple teaspoons olive oil over medium-low heat.  Mixture will be slightly sticky, so using a 1/4 cup measuring cup, drop mixture into pan and lightly flatten to 1/2 inch thick.  Fry until golden-brown, about 4-8 minutes on each side.    How I ate mine.  Hummus, broccoli slaw, tomatoes, avocado on homemade wheat bread from the griddle.    Makes approx. 10 burgers. Per burger:  Calories 172; Protein 8 g; Fat 7 g; NET Carbs 18 g; (Fiber 2 g); Sugar 0 g; Sodium 200 mg These  are an estimate pending cheese you choose and added bread crumbs. MORE TIPS: Kid Friendly- I added cheddar cheese on the top of my children's burgers and let it melt after taking them off the griddle. Each of my children are different so I prepare there plates different 4 year old son- Burger on the bun with added cheddar cheese, a little light ranch on the bun and that is it. 7 year old daughter- Burger on the bun and eats its with lettuce, cheese, tomato, light ranch, avocado. 1 1/2 yr old son- Burger on the bun with added cheddar, light ranch, I press in down to thin it out as much as possible. I think when it comes to kids, you have to offer them what you make and what you eat.  Read them Green eggs and ham.   Let them know they might be missing out if they don't try it.  Sometimes you might have to add a little cheese, or dip, or other favorites if it helps a child enjoy or taste something new to them.  Let them help in the kitchen, my kids like helping I think they appreciate food more that they help prepare.   Things to try next time-  I would try adding black beans in the mix, do Mexican cheese and taco or other Mexican seasoning. Eat them in a wheat or spinach wrap, pita bread etc....... Make it for breakfast - make it the same but throw a cooked egg and cheese on in between a wheat thin round bread,  or wheat English muffin and you have a healthy protein and vegetable breakfast!

Spaghetti Squash Spaghetti and more vegetables!

Stir fry a desired amount of vegetables in olive oil, about 1-2 tbsp pending on how much you have in the pan.
season with some Garlic salt or seasoning salt to taste.

Cook spaghetti Squash in  the oven.  Prep it by cutting it open, spooning out seeds and lay open face part on the pan with about an inch of water.  350 degrees for no more than 1 hour.

Top your serving of Spaghetti squash  (about a 1/4 to 1/3 ) with Spaghetti sauce or with out.

Top it off with your stir fry Vegetables!  If you're choosing no spaghetti Sauce then you may want more seasoning, olive oil or a little bit of butter or just keep it like it is.

Quinoa Black bean Lettuce Wrap

So easy and Yummy.  Good for lunch or Dinner.  Just take some Quinoa already cooked with some chicken seasoning and put it on a lettuce leaf, add Avocado, Black beans, Coleslaw and a squirt of lime.  WRAP AND EAT!

Quinoa Black Bean and Hummus Spinach Wrap!

Take your Quinoa and add some black beans, hummus and broccoli slaw with some cabbage and put it in a spinach wrap.  So good and so easy! 

Orange Beef-Style Tofu Stir-Fry

1) Make sure to stir fry till it has a nice golden crisp tint to it.

I tried to eat this recipe different this time.

I did rice noodles with Mandarin oranges and lettuce all with the stir fry! So good!

SUBMITTED BY: JACKSKELLINGTON PHOTO BY: pineappleblonde

“When I get a craving for orange beef, I make up this tofu stir-fry! Pieces of firm tofu in a mildly spicy orange sauce. Serve over rice noodles, and use any vegetables you like!”

INGREDIENTS

• ¼ cup vegetable oil for frying
• ¼ cup cornstarch
• 1 (16 ounce) package firm tofu, drained and cut into strips
• 2 tablespoons soy sauce
• ½ cup orange juice
• ¼ cup warm water
• 1 tablespoon sugar
• 1 teaspoon chili paste
• 1 teaspoon cornstarch
• 1 tablespoon vegetable oil
• 2 carrots, sliced

DIRECTIONS

1. Heat ¼ cup oil in a wok over medium-high heat. Place the ¼ cup cornstarch in a dish; press tofu slices in the cornstarch to coat on all sides. Stir-fry in the wok 5 minutes, or until golden brown on all sides. Drain tofu on paper towels. Allow wok to cool, and wipe clean.
2. In a bowl, mix the soy sauce, orange juice, water, sugar, chili paste, and cornstarch until smooth.
3. Heat the remaining 1 tablespoon oil in the wok, and stir-fry the carrots until tender. Form a well in the center of the carrots, and pour in the sauce. Bring sauce to a boil. Mix tofu into the wok, and continue cooking until coated with the sauce.

Green Curry Chicken

Recipe courtesy Tyler Florence

Green Curry Chicken

Ingredients

• 2 tablespoons vegetable oil
• 1 medium onion, cut in 8 wedges
• 1 green bell pepper, cut in 8 wedges
• 1 stalk lemongrass, white bulb only
• 1 tablespoon coarsely chopped fresh ginger
• 3 tablespoons Thai green curry paste, recipe follows
• 2 kaffir lime leaves
• 3 cups unsweetened coconut milk, 2 (13.5 ounce) cans
• ¾ cup chicken broth
• 1 ½ pounds skinless, boneless chicken breasts, cut in 1-inch strips
• Sea salt
• 1 lime, juiced
• Fresh Thai basil leaves
• Fresh cilantro leaves
• Lime wedges, for garnish

Directions

Place a large, deep skillet over medium heat and coat with the oil. Saute the onion and green peppers for 3 minutes to soften. Split the piece of lemongrass down the middle and whack it with the flat side of a knife to open the flavor. Add the lemongrass, ginger, curry paste and lime leaves to the skillet and stir for 2 minutes. Pour in the coconut milk and chicken broth. Lay the chicken pieces in the mixture to poach; add a pinch of salt. Stir together and simmer over low heat for 10 to 15 minutes. Squeeze in the lime juice and shower with basil and cilantro; serve in dinner bowls with lime wedges.

Easy Taco Soup

This bowl was made for the kiddos

This was mine, no cheese or sour cream and it is just as yummy. You can even skip the chips if you feel the need to do so.

Taco Soup

Ground Turkey

Can or fresh diced tomatoes

black beans canned or fresh

corn-optional

kidney beans

tomato sauce

taco seasoning packet or south western seasoning (chili powder, cumin, cayenne all to taste)

onion

green chilies

limes to squeeze to taste

avocado

1. Brown the Turkey with onion

2. Add in all other ingredients

3. Serve with Lime, avocado, cilantro on top!

Quinoa Pilaf

Quinoa Pilaf

Quinoa is a much healthier alternative compared to Rice or Potatoes.

Sautee any of your favorite vegetables. I did zucchini, carrots, green peppers, green onions, garlic and chicken broth for seasoning.

Tilapia Fish-Olive oil with Old Bay Seasoning

Thai Chicken- Trader Joe's Sauce with Pav Bahji Over greens

with Chicken done on the Gorge Forman

Orange Stir Fry

Orange Tofu Stir fry Lettuce Wraps

Sun dried tomato sauce with Parmesan 4-chicken.  P.C. inspired by pampered chef

Make sure chicken is all thawed.  If you have big chicken breast slice them length wise to make two chicken breast instead of one.  

Baked chicken Parmesan

4-6 chicken breasts, split them into two to thin them

1 cup seasoned dry bread crumbs

1/3 cup Parmesan cheese or Italian blend shredded

2-3 lg eggs, beaten

2 tsp evoo-olive oil

½ cup mozzarella cheese, shredded

Serve over pasta

1 jar  of spaghetti sauce, marinara sauce, sun dried tomato sauce

Preheat oven to 375.  Lightly grease an 8inch square pan or other baking dish

Combine bread crumbs with parmesan cheese in shallow dish.  Dip chicken pieces in egg and then into bread crumb mixture.  Arrange in baking dish and drizzle evoo over chicken.  Bake 25-30 min.  Add Mozzarella on top and bake additional 2 min. or until cheese is melted.  Prepare pasta according to directions and sauce.  

Chicken with Sun Dried Tomato-Basil Sauce

For the Sauce go to    http://www.gabbiskitchen.com/chicken-with-sun-dried-tomato-basil-sauce.html  

Use any kind of your favorite fish! Sprinkle with olive oil and old bay seasoning

Choose some healthy sides to eat with it.