2 New Clean-Eating Books

Two new Clean-Eating books are now available for pre-order through Amazon:

1. New Cookbook
2. New Companion Book

Just BARE™ chicken

I just came across Just BARE™ chicken and it sounds like a great product for keeping it clean and environmentally friendly while still enjoying your chicken.  Just BARE™ chicken is cage-free, vegetarian-fed, and free of antibiotics and hormones. Also, the tray that the chicken comes in is recyclable.

I do not know the price point for this product, but it is available at SuperTarget and several other retailers. I know that organic chicken can be cost-prohibitive and this, in addition to SmartChicken, are good lower cost options.

A Beautiful Afternoon

It is beautiful, warm and sunny here in MN. I am sitting on the front stairs of our cute Minneapolis home munching on half of a Chocolate Protein bar and sipping on one of my iced tea blends (a combination of pomegranate green tulsi, lemongrass mint green, and peppermint teas). It is unexpectedly refreshing and calming. 

We are having grilled chicken with asparagus tonight for supper and I am waiting for the chicken to thaw a bit more before I beat it with a mallet. ;-) I think that we will enjoy the chicken with some Amy's BBQ and Frank's Red Hot.

Last night Allan humored me by accompanying me to Barnes & Noble where I purchased Tosca's Eat Clean Diet Workout Journal and Ani's Raw Food Kitchen. I have ben reading a lot about the benefits of raw food and would really like to start incorporating some raw food into my diet. I have heard great things about this book and will let you know what I think.

To start out my new raw food kick, I think that I may have to invest in a food dehydrator and am considering purchasing this one. What do you think?

The timer that I had set for the chicken is going off... so it's time to make supper! Have a fabulously clean night!!!

Happy Easter Monday!

Hello Ladies and Gents!

I hope that you are having a clean day today and detoxing from any unclean foods or overeating that happened yesterday. :)

Todays eats have been/will be the following:

M1 - 1/2 c egg whites + 1 chicken sausage + 1/3 c dry oatmeal cooked with 1/8 c blueberries + 1 tbsp flax + 1 tbsp wheat germ + 2/3 c water

      Supplements: 1 tsp bee pollen, CLA, Cal/Mag/D, Omega, Digestive Enzymes, Multi-Vitamin, L-Carnitine

M2 - Vita-Mix: spinach + straw/mango + protein powder

    My new protein powder that I made at Protein Factory is very frothy, I'm not sure what I think of it...

M3 - 4 oz roast + 1/2 pita + dijon mustard + pear

M4 - 1 c low-fat plain yogurt + pineapple

M5 - 4 oz grilled salmon marinated in balsamic+tamari+honey+pepper + asparagus

M6 - 1 slice cinnamon raisin ezekiel bread + 2 tbsp peanut butter

Instead of responding to your questions in the comments section of each post, I decided that I will start posting the answers to your questions in my blog posts so that everyone can see the answers. So, here we go!

Question:

When was the last time you replaced your running shoes? It might be time for a new pair :)

Answer:

Yes, it is definitely time to replace my running shoes. I especially need to ensure that I have good support because I have high-arches (under-pronate). I need to make time to visit my local Running Room store and purchase a new pair.

Question:
Maria: I love reading your blog. I need to ask. How do you find the time to do all this? It is amazing. I thought I had it together and I ready your blog and my jaw drops.

I need to know your secret!
Tracey

Answer:

Tracey, I always schedule my workouts and meal prep time into my day, as I would any other appointment or meeting. 

I use weekend afternoons to prep meals; make protein bars; wash & clean vegetables/fruits; make marinades; and portion out planned leftovers, yogurt & prepped veggies/fruits into individual servings. Each of these items has a special location in my fridge to ensure quick and accurate cooler assembly during the week. 

After supper, I always portion out leftovers into individual servings. I also gather all of my cooler items for the next day in one location in the fridge. This is done while Allan washes the dishes from supper.

Every Thursday evening, I plan out every meal that I am going to eat for the next week. Then, on Fridays, I go to the Co-Op with a defined list of items that I need to purchase based on my food plan for the week. I always make sure to check out the items that I already have in the fridge, freezer and pantry to ensure that I use up what I have on hand.

Comment:
(To Supplement Post) I do £2,4,6..

Response:

Kristin, you may want to look into adding L-Carnitine to your daily supplements. It aids in the digestion of CLA (and other Fatty Acids) and will improve their effectiveness.

Happy Easter!

The family has come and gone and I am pooped! We were up before 5:00 AM this morning to make it to the 6:30 AM sunrise church service. On Easter, the choir sings at both the 6:30 AM and the 9:00 AM church services. I sang Redeemer by Nicole C. Mullen at the 9:00 AM service and it went well. My dad plays guitar with the choir and soloists and it is always nice to hear him "show off" on songs with really nice guitar leads like End of the Beginning.

After church, I made two top round roasts (5 lbs total), carrots, and mashed red potatoes with garlic and dill. Yesterday, I made two batches of gluten-free, dairy-free brownies (one made with oil and another with apple sauce) and carrot cake with cream cheese frosting. My mom brought broccoli salad and my mother-in-law brought gluten-free muffins and a lettuce salad with green goddess dressing. Needless to say, we had more than enough food. Everyone left full and with lots of leftovers! There are also some leftover clean sweets for Allan to bring to work tomorrow to feed to his coworkers. Life is good.

My menu for the week is planned and my cooler for tomorrow prepared. I am contemplating making some wheat grass juice in the Vita-Mix, but am lacking the energy. My knee has been bothering me again and it hurts to stand for long periods of time. I think that I re-aggravated it when Allan and I went for a jog/walk outside on Friday morning. :( I am really missing my cardio sessions and was hoping that I would be able to get back into them without my knee hurting. Unfortunately, that does not seem to be the case. Oh well... 

Have a great night! I will be checking back in shortly to answer some questions and post my eats/workouts.

Chicken Black Bean Quesadillas

Last Tuesday Allan grilled an entire bag of chicken breasts so that we would have leftovers for lunches and quick suppers during the week. On Wednesday night I threw this little diddy together at the drop of a hat. It was super easy and quick and tasted amazing! Allan said that it now comes in as his #2 favorite Clean Eating meal, right behind pizza.

BTW, I did hear from my mother-in-law last week after she received her Clean-Eating books and she seemed really excited to have a set of her own books and be able to have some insight into eating gluten- , lactose-, and fructose-free. Thanks, Tosca!

Chicken Black Bean Quesadillas

4 6-inch whole grain or sprouted tortillas
2 chicken breasts, grilled and diced into ½ inch chunks
1 can organic black beans
2 oz low-fat organic cheddar cheese

Additional Filling Ideas:

• Red Onion
  
• Bell Peppers
  
• Jalapeno
  
• Diced Tomatoes, drained
  
• Diced Chilies
  
• Substitute Goat Cheese for Cheddar
  

Topping Ideas:

• Salsa
  
• Guacamole
  
• Pico de Gallo
  
• Lettuce
  

Preheat oven to 350˚ F. Line a baking sheet with tin foil and mist with olive oil.

Place one tortilla on prepared baking sheet. Top with chicken, black beans, cheddar cheese and desired fillings. Top with another tortilla.

Repeat process with remaining tortillas, chicken, black beans and filling. Mist both top tortillas with olive oil.

Bake for 18 minutes. Turn on broiler and broil for 2-3 minutes or until tortilla is browned.

Makes 4 servings.

Each serving is 1 complex carb/bread, 1 protein, and 1 complex carb from veggie/fruit

Bright and Sunny Day!

I am not going to believe it until it has been proven to me... but Spring may actually be here! I am staying optimistic, but will not be fooled again. It did snow here last Saturday and Sunday. :(

I am loving the new fridge and can't wait to fill it up with groceries this week. I thought that the larger freezer would be helpful, but it is already full. Looks like I may have to buy a small freezer for the basement still. Oh well.

Last week Allan and I decided to surprise both of our Mom's with a little Easter surprise and purchased them each a full set of Tosca's Eat-Clean Diet books (not the Workout book). My mom called this morning and was excited about them. We have not heard from Allan's mom yet. Hopefully it will help to answer some of their questions about Clean Eating.

I made Chicken and Black Bean Quesadillas for supper tonight and they were amazing! I will be posting the recipe and pics soon.

Supplements

I made a post a few weeks ago asking about supplements that people are taking and I decided that it would be a good idea to post the supplements that I decided to start taking and why I chose these particular supplements.

Pictured above from left to right:

1. Chromium Picolate - for the digestion of carbohydrates
2. Omega Complex - to get my EFA's
3. Super Digestive Enzymes - to aid in breaking down the high fiber food that I eat (especially raw veggies, beans, etc.)
4. CLA - to aid in fat loss
5. Women's Active Multi-Vitamin - to ensure that I get my vitamins and minerals
6. Calcium/Magnesium/Vitamin D - to promote bone health
7. L-Carnitine - to aid in the digestion of fatty acids, especially CLA
8. Glucosamine/Chondroitin/MSM - to promote joint health

I do not take the recommended dose on the label of each of these supplements because I feel like I do get some of these nutrients in my normal diet and the Multi-Vitamin does contain some of the other supplements that I take.

A Productive Weekend

Our weekend was hectic, to say the least... 

Friday was a day of preparation...

1. Cleaned out the old fridge.
   
2. Drove my mom to physical therapy and to run some errands.
   
3. Went to the Co-Op.
   
4. Made clean pizza (I had mine on an english muffin).


5. Had a failed attempt at installing the water line for our new fridge.

Saturday was an extremely busy day!

1. In the early AM, Allan successfully installed the water line for the new fridge.
   
2. The new fridge was delivered and installed.
   
3. Allan altered the doorway next to the fridge to accommodate its stature.
   
4. Hung the TV on the wall.
   
5. Had a drink at a friend's house for Sam's birthday.
   
6. Attended the Artcrank Poster show and purchased a few very cool posters.
   
7. Went to an after party at a local bar.
   
8. In bed by midnight.

Today was another long day...

1. Up at 7:00 for the Palm Sunday church service where the choir sang.
   
2. After church, we went to brunch with my family (had a veggie egg white omelet, fruit cup and whole wheat toast)
   
3. Picked up the contents of our freezer at my parent's house.
   
4. Purchased new dinning room chairs and brought them home!
   
5. Helped Allan's parent's to move an entertainment center into their basement.
6. Ate leftover chili with Allan.
   
7. Sat on the couch and am watching Madagascar while surfing the internet.
   
8. Signed up for a summer CSA share to split with my parents.

Phew! I need to go to bed early tonight to get some rest!

TGIF!

Good evening. Allan and I are unthawing some of my homemade pizza sauce and herbed pizza dough for dinner tonight. We will have a glass of wine and homemade pizza and then will be prepping for tomorrow's delivery. :)

A couple weeks ago we ordered a new fridge and it arrives tomorrow. Tonight we need to hook up a water line from the basement, through the floor and into the kitchen for the new ice maker! I am extremely excited for it to arrive.

I have kept my eats clean today. I did not work out because my lower thighs are bothering me from my workout on Wednesday. So, I am taking another day off. It is surprising that I am still loosing weight even though my activity level has been down the last two weeks... Tosca is correct - what you put in your mouth really is 80% of what you look like!

Have a fabulous weekend everyone! I plan on checking in at some point this weekend to post pics of the new fridge!

Your Planned Life

We must be willing to get rid of the life we’ve planned, so as to have the life that is waiting for us.
                                                              ―Joseph Campbell

I really like this. I think that there are many people out there that feel defined by what they eat, watch on TV, and do with their free time that they cannot imagine adapting to a healthy way of life by giving up these items... even when their life depends on it. Why is it that we create attachments to such trivial things?

A chocolate bar, soda, sugar, trans fat, high-fructose corn syrup, ice cream, McDonald’s, Dancing with the Stars, and American Idol will never fulfill us in the way that being healthy and active will. So, why are they so important to some of us? Frequently more important than ensuring that we stay healthy for our loved ones and ourselves.

Now, I am not saying that the occasional treat is a bad thing. I indulge in a cheat once a week. However, there are many people that have cheats every day. That is not healthy. If you have not read Tosca Reno’s Eat-Clean Diet for Family and Kids,  you should pick up a copy at the Simply Clean Bookstore. It will open your eyes to the chemicals, preservatives, and pesticides that are hiding in your fridge and pantry and degrading your health without your knowledge. You will never look at a bottle of RealLime or Ketchup the same way again.

The good news is that there is hope! Fortunately, the “health food craze” is growing in popularity. Organic and natural items are not limited to Co-Op and Whole Foods isles anymore. Consuming healthy foods is growing in popularity. However, many food companies are jumping on the bandwagon without actually changing their ways, which makes it important for you to be a savvy shopper… always, Always, ALWAYS read ingredients labels. If there is anything that you cannot pronounce, does not come directly from the ground or is not close to its natural state (in nature), DO NOT purchase the item. As a consumer, you need to use your votes (aka money) to demonstrate to food companies what we want to see on Grocery Store shelves.

As healthful, organic items increase in popularity, farms and food companies will gain economies of scale, which should decrease the price of these items.

We each have our own choices to make each day. Make sure that yours are clean!

Happy Wednesday!!!

It's crazy to think that the week is officially half over. Do you feel as though your week has been productive? I feel like I have not sat down and just relaxed! Why do I do this to myself? I definitely have had a very productive workout in addition to making time to eat completely clean and fit in two workouts.

Tonight my husband and I decided to host the Easter celebration for both of our families. We normally host Thanksgiving and last year we hosted Easter at the last minute (literally the day before). If anyone has any good ideas for a Clean main entree for Easter, let me know. I am thinking about making a sirloin roast.

Here are my eats for today:

M1 - 1/2 cup egg whites, 1 chicken sausage, 1/3 cup dry oatmeal cooked in 2/3 cup water + cinnamon + vanilla

M2 - vita-mix: spinach + berry mix/mango + orange + protein powder + flax + bee pollen + water

M3 - roast turkey breast + fresh salsa + 1/2 pita

M4 - 1 nectarine + chocolate protein bar

M5 - 1 organic chicken sausage + sauerkraut + sprouted wheat bun

M6 - 1 cup plain nonfat yogurt + strawberries + protein powder + vanilla

I decided that my knee was feeling a little better today and I decided to do a lower body workout. Here is my workout routine from this morning:

Sissy Squats: BW/10 reps, BW/10 reps

Lunges: BW/10 reps each leg, BW/10 reps each leg

Hack Lifts: 20lb/10 reps, 20lb/10 reps

Calf Raises: BW/20 reps, BW/20 reps

Deadlifts: 40 lb/20 reps, 40lb/20 reps

Swiss Ball Crunches with Overhead Reach: BW/15 reps, BW/15 reps

"Most people rush after pleasure so fast that they rush right past it."
– Soren Kierkegaard

Have a fabulous day! I will check back in later on to post my eats and my workout from this morning.

Tuesday's Eats and Workout

Sorry that I have been a bit behind on posting. I have been very busy at work and at home.

Here are my eats for the day:

M1 - 1/2 cup egg white + chicken sausage + 1 slice cinnamon-raisin ezekiel toast

M2 - vita mix: wheat grass + spinach + mango + frozen berry mix + ground flax + wheat germ + bee pollen + brown rice protein powder

M3 - 1/3 cup porridge, dry, cooked with 2 tbsp peanut butter

M4 - 1 cup plain, low-fat yogurt + strawberries + protein powder

M5 - turkey breast + pico de gallo + 1/2 sweet potato

M6 - 1 brown rice cake + 2 tbsp unsweetened applesauce

My knee is still bothering me, so I did the same upper body workout from last week. Tomorrow morning I will work out my lower body and try to baby my knee a bit and see how it works. Here is the upper body workout that I did:

Lying Triceps Extension: 10lb/12 reps, 15lb/12 reps, 15lb/12 reps
Seated Dumbbell Curls: 10lb/15 reps, 15lb/12 reps, 15lb/12 reps
Bench Crunches with twist at top: 24, 24, 24
Reverse Crunches: 15, 15, 15
Alternating Dumbbell Presses: 15lb/15 reps, 15lb/12 reps, 15lb/12 reps
Incline Dumbbell Rows: 10lb/15 reps, 10lb/15 reps, 10lb/15 reps

Stiff Legged Deadlift: 50lb/15 reps

Quick Raspberry Balsamic Vinaigrette

This is a very simple vinaigrette recipe that I whip on days that I don't have time to make a more complicated dressing.

Quick Raspberry Balsamic Vinaigrette

1/4 cup raspberry white balsamic vinegar

2 tbsp balsamic vinegar

2 tbsp almond oil

1 tsp basil

1 tsp parsley

In a small bowl, whisk together all ingredients. Store in an airtight container in the fridge.

Tip

Nut Oils can become rancid quicker than traditional vegetable oils. Store them in the fridge to prolong their shelf life.

I use Nut Oils in most of my vinaigrettes and dressings because they are liquid at cooler temperatures. Most vegetable oils will solidify in the fridge.

Good Morning!

Hello there. I hope that everyone had a fabulous weekend. 

Allan and I kept ourselves extremely busy - but we were very productive. I don't know if I sat down for more than 5 minutes. Oh well... We have been saving up to buy some new furniture for our house to "finish it off". We have lived in our house for 2 years now. When we moved we has been living in a 1 bedroom apartment and did not have nearly enough "stuff" to fill our new 3 bedroom, 2 bath home. I feel like we are almost finished and by the end of this year we should be completely done with the house!

I am hoping to check back in later on today with a new Raspberry Balsamic Vinaigrette recipe.

Barrio and Rent

Last night Allan and I went to a fun and hip restaurant downtown, Barrio. We were sat at the front of the restaurant facing a window overlooking Nicollet Mall - it was the perfect location for a nice romantic dinner. I tried to keep the food choices as clean as possible, but this was a planned cheat meal after all. I had a glass of red wine, 3 chips with Allan's guacamole, and the tequila marinated raw Salmon small plate. We were planning on sharing a piece of seared Ahi Tuna, but the waiter was not able to get it to the table for us to eat in time to leave to see Rent at the Orpheum Theatre. 

Rent was amazing... the music, dancing and acting were superb! This was not the usual Minnesota actors putting on a Broadway play, it was a one weekend event featuring the original Broadway actors, Adam Pascal and Anthony Rapp. I am so happy that we were able to get tickets. And best of all, somehow we lucked out and were sitting in the second row!

Today we are going to Mankato to see my dad's family for lunch. It is the first time that we have all gotten together (my dad has 7 brothers and sisters) since my Uncle Lonnie passed away in December. My Aunt received my Uncle's autopsy a week ago and I am sure that it will be the elephant in the room. We are meeting at the Old Country Buffet. I have looked at the menu and what I will eat: backed chicken breast (no skin) + big salad with oil/vinegar + steamed veggies. Wish me luck in resisting temptations!

I want to be a good tree...

No good tree bears bad fruit, 

     nor does a bad tree bear good fruit.
Each tree is recognized by its own fruit. 

     People do not pick figs from thornbushes, 

     or grapes from briers. 
The good man brings good things out of the good stored up in his heart, 

     and the evil man brings evil things out of the evil stored up in his heart. 

     For out of the overflow of his heart his mouth speaks.
                                                                       - - Luke 6:43-45

Strive to be a good tree today!

BTW, today was weight-in day and I am down 1.5 pounds this week!!! I guess Laura and Melissa were right when they told me that I could use a week off from heavy lifting to let my knee rest!

Accomplishment is Around the Corner

The choir sang tonight at the Wednesday Lenten service and one of the readings tonight was Isaiah 55, and this part really resounded with me today.

As the rain and the snow
     come down from heaven,
     and do not return to it
     without watering the earth
     and making it bud and flourish,
     so that it yields seed for the sower and bread for the eater,
so is my word that goes out from my mouth:
     It will not return to me empty,
     but will accomplish what I desire
     and achieve the purpose for which I sent it.  

                                         - - Isaiah 55: 10-11

It might have been the constant rain and snow that we have had for the last couple days or the competition... but I was just really feeling this!

Here are my eats for the day:

M1 - 1/2 cup egg whites + chicken sausage + 1/4 cup dry porridge, cooked with blueberries
M2 - quinoa broccoli frittata + salsa
M3 - meatball + marinara + 1/2 pita pocket + a little spinach (THIS WAS AMAZING!!!!!!)
M4 - 1 cup greek yogurt + blackberries
M5 - 1/2 wrap + 1 banana + 2 tbsp peanut butter
M6 - 4 oz grilled chicken with Frank's Hot Sauce + spinach + evvo/balsamic

I did do a workout this morning, knee still hurts... so was just upper/core workouts

Lying Triceps Extension: 10lb/12 reps, 15lb/12 reps, 15lb/12 reps
Seated Dumbbell Curls: 10lb/15 reps, 15lb/12 reps, 15lb/12 reps
Bench Crunches: 30, 30, 30
Reverse Crunches: 15, 15, 15
Alternating Dumbbell Presses: 15lb/15 reps, 15lb/15 reps, 15lb/11 reps
Incline Dumbbell Rows: 10lb/12 reps, 10lb/15 reps, 10lb/15 reps

Books Referenced in The Eat-Clean Diet

I just finished re-reading The Eat-Clean Diet Expanded Edition and have added all of the books that Tosca references in the book to the Simply Clean Bookstore.