Sunday, February 26, 2017

Clean Eats!




 


Hey Friends!! I know it has been a while since my last post. I promise, I've been prepping! I've also been renovating my house, raising 4 rescue pups, working full time as a PA, coaching my current challengers, reading/studying nutrition, & spending time with my husband. Phew! Busyyyyy It's the sole reason why its CRUCIAL that I meal prep!

I recently started reading the book "How to End Diabetes" by Dr. Furhman. I'm stepping into this new diabetic educator role at work and to be honest, it's blown my mind! He has this concept of "Eat to Live" which is actually the title of another book. I highly recommend looking it up, or his website. I've tried to adopt some of his practices because how can I possibly tell patients/challengers to do something if I'm not doing it, too?! So lets dive in - this weeks theme is EAT FRESH.


I first went to the grocery store and got SO much produce to put on salads, eat as sides, put in smoothies, etc. I was actually quite surprised how cheap it was! Check out my spread:




I washed and dried all of my produce and then got to work. I chopped up vegetables and put them into containers for the ultimate salad bar. I even included vegetables I hate (mushrooms, tomatoes, tofu) because I realized I am not eating a VARIETY.



Check out this power salad! Spinach, kale, green leaf lettuce, tomatoes, garbanzo beans, corn, carrots, bell pepper, radishes, cucumbers, avocado, purple cabbage, carrots, red onion, mushrooms, celery and tofu. I am not usually a fan of tomatoes, tofu, or mushrooms, but when you mix it in a massive salad, WOW. My taste buds go nuts. I literally CRAVE salads. Nutrient dense salads. I dont measure or portion size - if its a fruit or vegetable its fair game!


Another way I'm making sure to fill my diet full of fruits and veggies is a smoothie bowl! There's sooo many recipes out there! Today I had kale, spinach, strawberries, mango, kiwi, chia seeds, banana, coconut, & almond milk. 


I couldnt believe how filling it was.

Now, for meals this week. I plan on having those salads daily for lunch. For dinners, I'll be eating Spaghetti squash and fried rice.

Both of the recipes were a way to hide so many more veggies. SO if you have a picky eater, hide them!

Spaghetti squash:
1. Cut the squash in half, scooped out seeds, and baked at 400 degrees for 30-40 mins until tender.
2. While that baked, start the pasta sauce. In a sauce pan, add mushrooms, onions, bell peppers, chicken broth, minced garlic, and herbs (parsley, basil, oregano). Cook until veggies were tender and then add your favorite pasta sauce (Side note: this summer I'm so geeked to have my own garden so I can make my own sauce!). I also added some leftover shredded chicken to the sauce to add some more protein also. I cooked sauce on low until spaghetti squash was done.
3. Once squash is done, shred with a fork and place into meal prep containers. Top with pasta sauce.


Fried rice: I modified this recipe.
1. Make 1.5c brown rice in cooker (After making this meal, I realized you could go without rice if you wanted. You could also add quinoa too)
2. Cook ground chicken ( I wanted more protein in my rice but you can make veggie friendly) Set aside.
3. Saute your fav fried rice veggies. I used 1/2 head purple cabbage, 1 chopped yellow onion, 1 chopped bell pepper, 2 chopped large carrots, 1/2c peas and 1/2c corn in olive oil. Add vegetable broth if needed so veggies dont burn. Cook 5-7 mins.
4. Add minced garlic adn ginger to veggies. Cook until fragrant
5. Add rice, chiken, and veggie mix into fry pan or wok. Add 3-4T liquid aminos and 4 beaten eggs. I recommend following the link when it says to make a well with the rice and cook eggs on the inside, then mix in. I did not do that and it took longer to cook.

I have noticed an increase in my energy since I started eating many more fruits and vegetables than normal. I'm SO excited to see where this takes me. I never aim for a specific number on the scale and my goals continuously change as I grow older. I want energy, longevity, and wellness. I want to feel good and confident. I want to love myself even on days I eat pizza and forget to work out. My goal is to live a life of balance and I'm proud to say that after years of trying and failing, I've finally figured it out. Don't take your life for granted. I'm always here to hopefully inspire you and motivate you. It's never too late to to be a stronger, healthier, better version of YOU.

Next challenge group starts in 1 week. Who's joining?!

In good health,

Jessie