National Women's Health & Fitness Day + New Recipe!

Happy National Women’s Health & Fitness Day!

I love all of the National Days. I subscribe to the emails from National Day Calendar, and post them in my classroom for my kids. Sometimes I pull them in to my lesson plans, but mostly I just think they are fun and interesting. I was super excited to find out today is National WOmen’s Health and Fitness Day! Coincidentally, it is also one of my best friends' birthdays! Toady is her Golden Birthday - meaning she's 27 on the 27th! I didn't even know about Golden Birthdays were a thing until a couple of years ago. My Golden Birthday was 14 years ago - oh, well! :)

Additionally, I'm amping up my healthy eating (in preps for my wedding + it is just a necessity). With this, tonight's dinner was Chicken and Rice Soup.  It makes a huge batch! I'm pretty sure you could feed an army with it!

Chicken & Rice Soup

Ingredients

2/3 Rotisserie Chicken (diced)
1/2 large yellow onion, diced
2-3 stalks celery, diced
2-3 carrots, diced
2 cups brown rice, cooked
32 oz low sodium chicken broth
2-3 cups water
Sprig of fresh rosemary (optional)
Salt/Pepper to taste

Directions

Cook rice according to package instructions. Dice chicken and all veggies. Place in a 2+ quart pot with broth, water, rosemary, salt, and pepper. Bring to boil, reduce heat to low medium, add rice, and cook until veggies are tender (usually 1-1.5 hours). Or throw all ingredients in your crockpot on low all day. Make sure to precook the rice, so it doesn't absorb all of the liquid. 

Feed your inner chocolate monster

Hi, I'm Erin and I'm a chocolate monster. That is not to be mistaken for the Cookie Monster, which is a whole other entity. I'm just the chocolate monster.

I've discovered that I can't go a day with out having chocolate in some form or fashion. Sometimes it's in the form of my favorite vegan Chocolate Shakeology, but other times I just want to bite in to a piece of dark chocolate. I do love the vegan chocolate Shakeology, because it tastes like a dark chocolate shake. Dark chocolate is my favorite, and the vegan chocolate Shakeology feels like a cheat. It's not a cheat though, because I'm actually TREATING my body. Considering I drink Shakeology daily, sometimes I want that EXTRA bit of chocolate. Don't judge me! One of the lovely receptionists at my school has a candy jar at her desk that she always keeps filled. I've been struggling lately with hitting the candy bowl. I would like to blame end-of-the-year fatigue, but honestly it's likely to be lack of discipline with it.

Let me be clear, not all chocolate is bad! If you want chocolate, then aim for dark chocolate  that is 75% or more cacao. Dark chocolate that is 75% cacao or more will likely have less sugar and more flavonins (the good for your body stuff in chocolate). 

10 Reasons you should eat chocolate daily

1. People that eat dark chocolate consume 15% less calories and have fewer salty/sweet/fatty cravings in comparison to those who eat milk chocolate

2. Dark chocolate naturally helps you feel more satisfied and happy

3. Dark chocolate contains magnesium, which helps with PMS symptoms

4. Dark chocolate has the same type of antioxidants found in red wine and tea, which can help boost brain activity

5. Dark chocolate can help balance your body with their are stress-related imbalances. It can also reduce the levels of stress hormones

6. Dark chocolate has caffeine -  One ounce of 70 percent dark chocolate contains about 40 mg of caffeine, compared to 200 mg in 8 ounces of brewed coffee and 120 mg in strong black tea.

7. The antioxidants in cocoa trigger the walls of your blood vessels to relax, lowering blood pressure and improving circulation. This means better delivery of oxygen and nutrients to every cell.

8. Chocolate’s protective natural substances also help prevent cholesterol from sticking to your artery walls, reducing your risk of heart attack and stroke.

9. Heart attack survivors who ate chocolate just twice a week over a two-year period cut their risk of dying from heart disease threefold.

10. The type of saturated fat in dark chocolate isn’t the same as the artery-clogging saturated fat in a hamburger or whole milk. It’s a unique variety called stearic acid, much of which gets converted in the body to oleic acid, a heart-healthy monounsaturated fatty acid. (information from Self.com)


So, now you know that you should eat chocolate. You can totally go reach for that stash of Hershey milk chocolate minis, right? Nope, wrong. You have to reach for the right type of chocolate, and not one that is laden with chemicals, sugars, and milk. If you're dazed and confused about which brands to choose, here is a list of the best and worst brands of chocolate for your body. Obviously, this isn't all-inclusive. But, it should be a handy guide for your next Whole Foods trip!

The best and worst dark chocolate

Healthy Dark Chocolate

Pascha - Organic, fair trade, non-GMO dark chocolate. No soy lecithin. Range of 55%-85%

Sweetriot - Organic, fair trade, all natural dark chocolate. 60% with nibs, 70%, or 80%. Around 20 calories/square.

Alter Eco - USDA Organic and Fair Trade. Range of dark chocolate. 85% Dark Blackout is best.

Ghirardelli Intense Dark - 72% Cacao and 86% Cacao Chocolate Bars. They have bars as well as small squares.

Godiva - 72% Cacao Chocolate Bars. Not processed with alkali. There used to be an 85% – but we can’t find it anymore. There is also some controversy over whether they use GMO Soy Lecithin.

Lindt - 70%, 85%, and 90% Cacao bars. They also make a 99% cacao (this is hard to find).

Green & Blacks - 70% Cacao and 85% Cacao bars. Organic and sometimes fair trade (e.g. Maya Gold).

Valrhona - 70% Cacao bars.

Moser Roth - 70% Cacao and 85% Cacao Chocolate Bars.

Endangered Species - 72% Cacao and 88% Cacao bars. Also a 70% organic bar. Ethically traded cacao. Social enterprise.

Chocolove - 70% Cacao and a 73% Fair trade bar.

Taza - 70%, 80%, and 87% cacao bars. All 100% USDA organic.

Vivani -Vivani is a German chocolatier that sources ingredients from Ceres (100% organic). 72% and 85% bars available in USA and Canada.

Giddy Yoyo - Based in Canada. Raw, USDA organic. A large range of dark chocolate bars up to 89%.

Theo - Based in Seattle. 100% Organic, Fair Trade, and non-GMO certified. 85% and a large range of different flavored 70% bars.

Scharffen Berger - Atrisan US chocolate company (owned by Hershey). Selection of chocolate squares and bars (from 62% up to 82% cacao),

Unhealthy Dark Chocolates

Dove Dark Chocolate - Low cacao content. All processed with alkali.
 
CocoaVia Supplement Packs - These are similar to Crystal Light, except they have flavanols (the main chocolate antioxidant) added in. You will get some health benefits from this, but it is more important to eat the whole food that contains the fiber.
 
Hershey’s Special Dark - Processed with alkali. High in sugar.
 
Dark Chocolate M&M’s - The ingredients list is ambiguous (they list “chocolate” as an ingredient). However these are high in sugar (more like candy than healthy dark chocolate).

Milky Way Midnight - Like all the candy brands, this is not really a dark chocolate. It has more sugar than cacao and is processed with alkali.

Nestle Dark Hot Chocolate - Ouch! This beverage mix is the worst of the lot. Sugar, trans-fat, and processed with alkali.
 
Cadbury Bournville - 60g of sugar per small bar.
 
Cadbury Old Gold - It says dark chocolate on the label, but it is a dairy milk – with a high sugar content.
 
Brookside Dark Chocolate with Pomegranate or Blueberries - Even though this appears to have some fruit – a closer look at the ingredients says something different. (Information from Healthyeater.com)


















 

Product Review: Buff Bake

Buff Bake recently sent me a jar of one of their products - Buff Bake Snickerdoodle Almond Butter. I was very excited to try a Buff Bake almond butter, because they offer a protein-packed almond butter. The one I got touted chia and flax in the ingredients - so I was even more excited because those are some of my faves! Honestly,  I normally go for the offerings that have "almonds" as the only ingredient, this stuff was chalked full of "love your body" ingredients. Each product varies, so I will only point out the Snickerdoodle - which is what I got. Buff Bake Snickerdoodle lists Roasted Almonds, All Natural Whey Protein, Coconut Palm Sugar, cinnamon, Coconut Oil, Chia Seed, Flax Seed as the ingredients.  That is a pretty sweet powerhouse of ingredients! It's also a huge plus for me that it's gluten free!

I normally have to limit my almond butter consumption to with apple slices or with my oats - only for the fact that I could eat a jar for dinner. :) But, when I saw it was snickerdoodle (one of my favorite cookies) I knew my spoon had to make the plunge!

You know when you taste something so heavenly that your eyes roll back and you just have to savor it? Yup, that's totally what happened with Buff Bake Snickerdoodle Almond Butter. I was in HEAVEN! This stuff will be a staple in my pantry, and I can't wait to try the other flavors they have to offer!

Here is one of my favorite recipes using Buff Bake Snickerdoodle Almond Butter. It's a protein and fiber rich breakfast treat. I love how the warm apples, cinnamon, and Buff Bake's Snickerdoodle Almond Butter all melt together for an amazing breakfast. It reminds me of an apple pie - for breakfast and way healthier! :)

(Hmm, now I'm thinking about one of my favorite guilty pleasures and trying this almond butter with gluten free animal crackers. That's going on my grocery list!)

Okay, enough rambling... here's the recipe!

Good Morning Buff Bake Snickerdoodle Oats:

Ingredients

• 1/2 cup gluten free rolled oats
• 1/2 cup almond milk
• 1/2 cup water
• 1/2 organic apple, chopped in to bite-size chunks
• 1/2 tb Buff Bake Snickerdoodle Almond Butter
• 1/4-1/2 tsp cinnamon

Directions

1. Cook the oats according to the package directions - using the almond milk and water for the liquids. 
2. In a microwave safe bowl, add chopped apples. Sprinkle with some cinnamon and microwave for about a 1-1 1/2 minutes.
3. Top the oats with apples.
4. Top oats with Buff Bake's Snickerdoodle Almond Butter.

This would also be amazing with a sprinkling of dried cranberries. :)

ENJOY!! :)

Black Bean "Meatballs," Marinara, and Spaghetti Squash Goodness

As I mentioned before, we are leaving Alaska and heading back to Arkansas. If you have moved before, then you are familiar with the issue of groceries - not buying too much, using up what you have, etc. Well, yesterday I was trying to figure out how to make some meals out of what we have. I need to add that when I say meals, I mean they need to be kid-friendly/kid-palatable for my uber-picky munchkin. After trying to figure out what would work best, I decided to try to make some black bean meatballs. My kiddo LOVES spaghetti and meatballs, so I figured that I could probably disguise the actual ingredients. (I may totally trick my kid in to eating stuff. Don't judge me. If it were left up to him, he'd live off of grilled cheese and boxed mac and cheese.)

Marinara Sauce 

So, I admit I've never actually made my own spaghetti sauce before. I knew I had some frozen tomatoes, and a can of crush tomatoes and spices. So, I just threw it all in the pot and let it simmer for about an hour.

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 2 large garlic cloves, minced
• 2 large tomatoes, seeded and diced (about 3 cups diced)
• 1/2 teaspoon dried oregano
• 1/4 teaspoon sea salt, to taste
• Freshly ground black pepper, to taste

Directions:

1. In one pot, add tomatoes (whole and canned), water, and olive oil. 
2. Add seasonings as desired. 
3. Allow to heat and cook until the the sauce is smooth to chunky. The sauce should be ready when the water cooks down and it is thicker in consistency. 

Spaghetti Squash 

Ingredients: 

• 1 Spaghetti squash
• 1 Cookie sheet with a shallow bit of water in it

Directions:

1. Halve the squash length-wise. 
2. Scoop out the seeds. 
3. Place the squash cut side down on a shallow baking sheet with about a cm of water in it. 
4. Bake it at 425 degrees farenheit for about 40 minutes. 
5. The squash should then be very tender. Use a fork to pull the flesh out of the squash. It should automatically come out in strings like spaghetti!

Black Bean Meatballs

Ingredients:

• 15 oz. Black Beans
• 1.5 cups gluten free oat flour
• 1/4 cup mozzarella cheese
• 1 tsp paprika
• 1tsp salt
• 1 tsp pepper
• 1 tsp Garlic powder
• 1 tsp Onion powder

Directions:

1. If you are doing these while your squash cooks, you don't need to preheat the oven. If you aren't using the squash, then preheat your oven to 425. 
2. Add all of the ingredients in to a food processor. Process until well blended. Let them set for about 5 minutes to allow the mix to thicken.
3. Use a spoon to scoop out the mixture to make your meatballs.
4. Place on a well-greased cookie sheet.
5. Bake for about 8 minutes on each side in the 425 degree oven. 

You can serve it like I did for my son, topped with a bit of mozzarella. He loved it!

Clean Eating Apple Sauce Oatmeal Pancakes

Hello, all! Happy President's Day (aka parent teacher conference day for me)! I've been dying to write about the clean and yummy breakfast I made yesterday! My son had been asking for some pancakes, since we were out. I typically make a large batch and freeze the remainder. That makes busy mornings super easy, and since he's a growing boy, then it's a healthy quick snack for him. In the past, I tend to stick to making protein pancakes or waffles. Alas, I am out of vanilla protein powder so I just went with what I had. Welcome, Applesauce Oatmeal Pancakes! These are totally gluten free, sugar free, and dairy free. And if you follow the 21-Day Fix nutrition plan like me,  then each pancake is one yellow.

Clean Eating Apple Sauce Oatmeal Pancakes

Ingredients:

• 1 1/2 cups Gluten Free Oat Flour
• 2 tbsp Truvia or Xylitol
• 1 tbsp Baking powder
• 1/2 tsp Salt
• 1 tbsp Cinnamon
• 4 Egg whites
• 1 1/2 cups Almond milk (unsweetened vanilla is my favorite)
• 1/2 cup Unsweetened apple Sauce

Directions:

1. Preheat your skillet. I find that medium heat is the best.
2. Mix dry ingredients together.
3. In a separate bowl, whisk eggs with apple sauce. 
4. Add almond milk in to the egg mixture.
5. Use a 1/4 cup measuring cup to scoop the batter on to the preheated, oiled skillet. (I use either a non stick cooking spray or a teaspoon of coconut oil).

Top your pancakes with whatever you want, or leave them naked. My son loves REAL maple syrup, or he likes them plain. I like adding almond butter or some mashed berries. Enjoy!

Back at it... umm sorta

Today I started back on the T25 program and clean eating. The holidays certainly derailed me - think wine, gluten free pizza, goodies that I can't get in bush Alaska, wine, gluten free cookie dough cookies, and so on and so on. While I tried my best to maintain my healthy eating when I went home for the holidays, I couldn't help but indulge in the holiday goodies AND in foods that I am not able to get where I live. I've been slowly getting back on track, but there is just SOMETHING about setting a date. Once you have a definitive date in mind, it seems to go in to our routine.

My boyfriend mentioned that he had got off track, so he was wanting to start the 21 Day Fix on January 19th. I thought, "what better time than for us to start back on track TOGETHER!" I have a passion for health and nutrition, and he is a Beach Body Coach; so we work hard to keep each other on track and motivated.

On Sunday night, we both shared our Monday meal plans. I ussually plan my day in advance, but I told myself I wouldn't leave room for any fudging (no pun intended) on my meal plan.  I knew I had teacher inservice today, so I would just pack my snacks and come home for lunch - as usual.

This morning came and I rocked out my first workout with T25. The first workout is a hard core, fast-paced cardio work out. I was drenched. I really had to push myself, but I finished. Finishing = feeling like a rock star, right?! After my workout, it was time for breakfast. I LOVE breakfast. Seriously, I really stinkin' love breakfast. I can eat it for any and every meal. Well, today was cottage cheese with crushed pineapple. It was wonderful, honestly. It's the easiest, tastiest, and most protein packed meal. I LOVE IT. Anyhow, I got a phone call mid meal. Another teacher was calling to let me know that our inservice was earlier than expected AND at a school across town. UH OH. This resulted in a mad dash to the shower, then of course hair, makeup, and getting dressed. I had just enough time to grab and apple, a back of raw almonds, and some left over steel cut oats from the fridge. Were any of these items on my thoughtfully planned menu for the day? Nope. Not one thing.

I'm glad I grabbed those items, because my table at the inservice had a plate filled with fun-size candies. Ugh. I wasn't able to grab a lunch at home, so another teacher and I went for lunch. I got a salad. It wasn't the cleanest salad, but it was cleaner than the other options available. I did end up grabbing a fun-size M&M pack. Beyond that, I did the best I could. I'm not going to fret about the candy. It wasn't ideal, of course, but I am just moving forward.

If you are interested in the 21-Day Fix or other Beach Body programs to help you get on track. Just click Here and you can get started with your own personal coach! You can even sign up for free.

Take away: I rocked out to my T25 cardio work out today.
Lesson learned: Life can and WILL throw you curves. Do your best and don't be hard on yourself.

Turbo Fire: Day 2

Today is day 2 with my Turbo Fire program. Before my work out, I had my morning weigh-in. Down 1.8 lb ALREADY! What? Yes, I'm sure. I weighed myself several times to make sure it wasn't a fluke and it wasn't my eyes playing tricks on me early in the morning. That was just the encouragement I needed for my workout today AND to follow through with clean eating.

Today's workout was HIIT 15, followed up with Stretch 10. HIIT 15 is a fast up and down workout. For 15 minutes, you give your all. It has your body burning fat at a higher rate than traditional aerobic workouts. The difference is when you push yourself in a HIIT workout, you're working at a higher intensity. When you give your all and push yourself, then your body is working at a anaerobic rate (as opposed to aerobic). After that, I was out of breath. WHOA! The 10 minutes of stretching was AMAZING for my body. It was such a treat.

My workout was followed up with my own speciality - a Peanut Butter Mocha Protein Frappucino. I have an insane love for Starbucks drinks. There is no Starbucks where I live, and it doesn't quite fit in to my healthy eating (aside from the occasional treat).

Peanut Butter Mocha Protein Frappucino

1 scoop vanilla protein shake mix
1 scoop chocolate protein shake mix
1 tb peanut butter
1 cup chilled coffee
1/2-1 cup unsweetened, vanilla almond milk
1/2-1 cup ice

Combine all of the ingredients in to your mixer. Blend. Pour. Enjoy.


Today's Workout
Turbo Fire: HIIT 15
Turbo Fire: Stretch 10

Today's Meals
Breakfast: Peanut Butter Mocha Protein Frappucino
Snack: hardboiled eggs
Lunch: baked garlicky chicken and veggies
Dinner: Turkey Chili and a salad



Clearly, I am eating a lot of leftovers. :)

Full Circle

Living 130 miles south of the Arctic Circles can pose some problems, and definitely put a cramp in my healthy-living lifestyle. Let me clarify, though. It puts a damper on my grocery shopping, given I don't know how to hunt! Alaska Natives are skilled hunters and fishermen/women. So far, I've had fresh Alaskan salmon, reindeer, bear, etc. The Alaskan diet is filled to the brim with nutritious foods. A major obstacle for me is getting fresh produce. We have produce at our local grocers, but since everything is shipped (barged or flown) in then it isn't the epitome of freshness.

I was recently introduce to Full Circle. Full Circle is a subscription service to get fresh, organic, locally grown produce each week. There are different packages available depending on how many mouths you need to feed. I haven't got my first order yet, but I can't tell you how excited I am! I have a huge hole in diet since I've moved here, and that hole definitely needs to be filled with fresh fruits and veggies!

Check out Full Circle and see if it's right for you! You can get 40% off your first order with this code ( REFERFC2013 ), and by using my name ( Erin Lynch ). Have fun and happy shopping!

Eating then and now

Eating Clean

It pains me to see malnourished people (adults and kids alike). "Malnourished" doesn't mean starving - it means you'r body is robbed of the nutrients it needs. Many of our country's overweight and obese population are malnourished. How is this? So much of the "food" available to us is merely a composite of chemicals, flavorings, loads of calories, and trans fats. We are overweight, yet we are sadly malnourished. After discovering this, I began my own journey into clean eating. If you are interested in to learning about clean eating, then I encourage you to pick up a copy of The Eat Clean Diet by Tosca Reno. These are a few of my favorites. I started with The Eat Clean Diet: Just the Rules!, then I moved on to The Eat Clean Diet Recharged!, and The Eat Clean Diet for Family and Kids

   

"Eat your protein first"

I was raised eating healthier foods than most. My mom was an amazing cook and held high value for foods that packed nutrition for our family. I clearly remember her refusing to buy us "puff ball bread" (cheap white bread) and any sugary cereals. I was raised on Grape Nuts, Cream of Wheat, and Shredded Wheat (plain, not the frosted kind!). She always said, "eat your protein first!" We had a major breakthrough when I was about 10-years-old when she started allowing us to get sodas, albeit it was Caffeine Free Coca Cola 6-pack (3 for me, 3 for my sister). Now, I find myself mimicking this behavior in my own home. Though, I think my son wants to revolt whenever he sees Grape Nuts at the grocery store and knows we can't get it, since we are both gluten intolerant.

Warming Up with Chicken and Shrimp Jambalaya

 If you're like 97% of the nation (sorry, Hawaii), then you're probably doing what you can to stay warm. That includes getting some warm food in your bellies! We have a windchill of -8 here... whoa! That's not something us southerners are used to, but we do know the perfect foods to help out.

Last night I cooked chicken and shrimp jambalaya. For an Irish girl taking a stab at some Cajun cooking, I'm quite pleased with the outcome. It was a Weight Watchers recipe that I found, but I ended tweaking it some to make it cleaner and to go with what I already had on hand. Man, oh man, jambalaya recipes can have an ingredient list a mile long! I tend to get overwhelmed, so I tried making it as simple as possible! The end result was delish. (Ah, sorry for the slang. I couldn't help myself!) If you prefer milder foods, then this one is a good call. I prefer spicier dishes, so I may add some more Cajun seasoning next time. I ended up adding hot sauce to my bowl for the extra kick.

I added the nutrition info below. You'll see it's chocked-full of protein (24g for only 1 cup), with healthy carbs from the tomatoes, peppers, and brown rice. It was super easy to make, too. My kiddo isn't a fan of shrimp, but he loved having the chicken in there. You can also add sausage for more protein. I prefer chicken sausage, but Andouille is a good choice if you're going for the full Cajun experience.

Chicken and Shrimp Jambalaya

 

 

Ingredients

• 1 cup celery, sliced
• 1 large onion, chopped
• 1 15 ounce can fire roasted tomatoes, undrained
• 1 15 ounce can reduced-sodium chicken broth,
• 1 tablespoon Worcestershire sauce
• 1 1/2 teaspoons Cajun seasoning
• 1 pound boneless, skinless chicken breasts, cut into bite-size pieces
• 1 1/2 cups brown rice, uncooked
• 8 ounces cooked, peeled, deveined shrimp
• 3/4 cup chopped green bell pepper

 

 

Directions

1. In a medium or large crockpot, combine celery, onion, tomatoes, broth, Worcestershire sauce, and Cajun seasoning. Stir in chicken.

 

2. Cover and cook on low-heat for 5 to 6 hours (or on high-heat for 2-1/2 to 3 hours).

 

3. While the chicken mixture is cooking, prepare the brown rice according to the package instructions.

 

4. Add the cooked rice, shrimp, and pepper and cook for the last 20 minutes in the crockpot.

 

Nutritional Info (per 1 cup serving, makes 6 servings):

 

Calories: 209

Carbs: 25g

Fat: 2g

Fiber: 3g

Protein: 24g

Sugar: 4g

 

 

 

 

 

 

Udi's Gluten Free and Chocolate Mounds Recipe

If you are familiar with the gluten free lifestyle, then you are sure to recognize the name "Udi's." Udi's products are natural, without artificial flavors, colorings, preservatives, or other synthetic additives. They also have a wide assortment of gluten free goodies that are sure to fill your belly and soul.

Udi's graciously sent me a ton (seriously, see for yourself) of products to review. It was like Christmas morning when I saw the package on my doorstep. My son was even jumping around the house, because he saw some of his favorites in the box! Of course we had to sample a few things right out of the box! YUM!

I've long been a long-time fan of their products, but they sent me new items that I had never tried before. Goodness - I can't even pick a favorite! I still love the snickerdoodles, but their granola bars are simply amazing and my son finished off the cinnamon rolls. As a parent, my favorite part of it all was that they weren't laden with sugar. It can be difficult to find granola, muffins, cinnamon rolls, etc without all of the excess sugar. Udi's succeeded in making tasty goodies, without sending us in to a sugar coma. I had no qualms about letting my child enjoy the cinnamon rolls at breakfast. We have also found a new lunchtime option. The Ancient Grain Chips will be a staple in our house. These little things come in a few flavors (we got cheese), and are made with quinoa, flax, and other nutrient-dense ingredients.

I talked to one of the teachers I work with, whom is gluten free, about Udi's. She noted how much she loves their products and the fact she has a healthy option with Udi's, as she is dairy and gluten free! Then she steered me towards their Lemon Streussel Muffins, one of her top picks!

After receiving all of this gluten free goodness, I decided to tackle some family recipes using Udi's products. One of my favorite family recipes is called Chocolate Mounds. My grandmother made it for my dad and his family growing up, and I remember my dad making it for us when I was young. I've said it before, and I'll say it again... peanut butter + chocolate = a gift from God. My dad gave me the Chocolate Mounds recipe a while back. I looked over it recently and saw some quick changes I could make to the recipe to make it gluten free and a cleaner treat for the holidays. My changes included using Udi's Coconut Peanut Butter cookies - hello!

 I hope you enjoy this special treat! It is sure to be a holiday hit!

Chocolate Mounds

Ingredients

• 1/2 cup natural peanut butter
• 1 cup dates, chopped
• 1 tsp xylitol (only add if you prefer this to be sweeter)
• 1 cup walnuts, chopped
• 1/2 cup Udi's Peanut Butter Coconut Cookies, crumbled
• 2 tb orange juice (or more as needed)
• 1 6-oz package chocolate chips (60% cacao chocolate is the best option)
• 1 tb coconut oil

Directions

1. Combine peanut butter, dates, xylitol, walnuts, Udi's Peanut Butter Coconut Cookies, and orange juice. 
2. Shape into walnut-size pieces. Tip: Roll between hands to shape.
3. Refrigerate for several hours, or overnight.
4. In a double-boiler, melt 1 6-oz package of chocolate chips. Add coconut oil and melt.
5. Use a spoon and roll each cookie mixture in melted chocolate.
6. Place on wax paper to harden.
7. Enjoy!

Visit Udi's Gluten Free, find them on Facebook, or follow them on Twitter!

The world of teacherdom

Teacherdom? Yes, I said "teacherdom." Is this really a word? I think not, but it works for me! Besides, it sounds less haute than saying, "academia." Who wants to read a blog post called, "The world of academia?"

Moving on...

When I became a teacher, there were a few surprises that just knocked me over the head. 

1. This is one of the hardest jobs I have ever done. Now, I wouldn't trade it for anything! I LOVE what I do and I love my kids. I was just stunned at how exhausted I was - especially in the beginning. 
2. I get along GREAT with 12-year-olds. I'm not quite sure what that one says about me... But I definitely find them quite entertaining, and I make them laugh... a lot. :)
3. Apparently there's a lot of gift-giving that goes on at Christmas. I was shocked when little gifts from my students started showing up on my desk. "Gift-giving" is one of my love languages, so this instantly filled my heart! To me, gift-giving doesn't have to be something big or ornate. I love cooking for people to show them I care. Sometimes just leaving someone a kind note, or letting them know you are thinking about them and praying for them can be an amazing gift to a person.

I'm going to share one of the gifts I received the other day from a family. I got the MOST amazing treat, and it was accompanied by a recipe! SCORE! These little things are INSANELY good! They definitely hit that sweet spot with the rich chocolate and almond butter. Oh, yeah. They are 100% clean, too. :)

Almond Power Bars

• 2 cups raw almonds
• 1/2 cup flax seed meal
• 1/2 cup unsweetened coconut
• 2 scoops flavored whey protein powder
• 1/2 cup raw almond butter
• 1 tsp sea salt
• 1/2 cup coconut oil
• Stevia or xylitol to taste
• 1 TB pure vanilla extract
• 8 squares Ghirardelli chocolate

1. Place the first 7 ingredients in a food processor and pulse for about ten seconds.
2. Melt coconut oil, and add Xylitol and vanilla. Pour into the food processor while it is blending. 
3. Blend the mixture in to a course paste. 
4. Press mixture into an 8x8 in glass pan. Chill for one hour.
5. Melt chocolate and xylitol in a double boiler. 
6. Spread over the chilled almond mixture.
7. Cut into bars before placing the pan back into the refrigerator to chill.

Tips:

• Line the bottom of your pan with parchment paper for easy removal.
• Keep refrigerated.

Gluten Free, Clean Snickerdoodle Cookies

One of my favorite holiday treats is the Snickerdoodle cookie. It doesn't even have any peanut butter in it, but goodness gracious I love them! Maybe it's the cinnamon and subtle sweetness? I'm not sure, but the snickerdoodle is a bit of amazingness baked up in a delicious cookie. Enough said. :) We've been snowed in with the "winter storms" that are moving across the country. Suddenly, I got a craving for snickerdoodles. My son is a huge fan of the cookie, so I had my sous chef at my side! 

Gluten Free, Clean Snickerdoodle Cookies

Ingredients

Cookie:

• 1⅓ cup oat flour
• 5 tsp truvia baking blend
• ½ tsp sea salt
• 1 tsp  baking powder
• 2 tb coconut oil
• 1 tsp  vanilla
• 4-5 tb unsweetened vanilla almond milk 

Cinnamon/Sugar Coating:

• 4 tsp truvia or coconut sugar
• 1 tsp cinnamon

Directions

1. Preheat oven to 380 degrees.
2. Mix the dry ingredients together (oat flour, truvia, salt, and baking powder).
3. Mix the wet ingredients into the dry, adding milk only as needed (I added about 4 tb). The batter should be moist, but not sticky.
4. Let the dough sit for a few minutes to allow the oats to absorb some of the moisture.
5. Mix the sugar and cinnamon together on a plate.
6. Spoon the dough and form each piece into a ball. There will be about 10 total.
7. Roll each ball in the cinnamon/sugar mix until lightly coated on all sides.
8. Place each ball on a cookie sheet. Use a spoon to flatten into a cookie shape.
9. Bake for 10 minutes and cool for five minutes on the baking sheet.

Protein No-Bake Cookies

I've made these Protein No-Bake Cookies MANY times and they are always a hit! I tend to just throw stuff together, so when one of my fellow teachers asked for a recipe I decided to finally write it down! They are an amazing, but much healthier version of the treat! They are bound to be a great addition to any holiday gatherings you may be heading to. :)

Protein No-Bake Cookies

Ingredients 

• 1 cup of Chocolate Shakeology (or another chocolate protein shake mix)
• 1/2 cup agave nectar or brown rice syrup 
• 1 cup gluten free oats
• 1 cup organic, natural peanut butter 

Instructions: 

1. Mix peanut butter and agave nectar (or brown rice syrup) in a microwaveable bowl. 
2. Heat for 60–90 seconds. Mix well. 
3. Add protein shake powder and mix well. 
4. Add rolled oats and mix gently. 
5. Using a Tablespoon, scoop the dough into round balls and place on a cookie sheet 
6. Use a spoon to flatten into a cookie shape 
7. Refrigerate 1 hour. 

Why don't you just live a little?

I get questions all the time about my lifestyle...

How can you log everything you eat?

Honestly, this seemed overwhelming to me at first. I've been doing it for several years now, and it has simply become natural for me to do. I use an app on my phone, and I know others who use the traditional pen and paper route. I do this for multiple reasons...

• I can easily see what I've eaten through out the day which makes me more mindful to make healthy decisions. It's not necessarily about the calories to me, but about my healthier choices.
• I can see my overall nutrition for the day, which allows me to see where I am deficient in my "high points" like sugar, protein, cholesterol, carbs, cals, and fat. I can have met my calorie goal for the day, but if I have very little protein and everything was loaded with carbs and sugars, then I know that's still not healthy!
• It's not just about me. Since my app allows me to create recipes, I can make sure they are well-rounded for my child, too.

It's just become second nature to log my food and I encourage everyone to do it too.

Isn't being gluten free hard and really expensive? Why bother?

Initially it was difficult, because I had to learn the various names for gluten and learn how to read food labels. I've been gluten free for almost 2 years now, so it is pretty easy for me at this point. 

If you simply buy gluten free cookies verses regular cookies, gluten free pizza vs regular pizza, and so on, then YES it's way more expensive. I choose items that are naturally gluten free, like fruits, veggies, chicken, nuts, etc. I don't mind buying gluten free versions of items, but those tend to not be whole, clean foods. I allow them in limited quantities and I have no problem letting my son have them. 

I'm gluten free because I have to be. I prefer not being sick constantly with various problems from chronic migraines to GI issues. Gluten free isn't suitable for everyone, but it is for my home. :)

You're gluten free. You must be so healthy!

Just like I said earlier, I'm gluten free because I have to be for my own health and my son's, too. Prior to being gluten free, I had chronic migraines (4-6 times a week) and numerous other issues like GI problems. Gluten free is not something I would advise someone to do unless I truly thought (in my completely unprofessional opinion) that they had an actual issue with gluten. Contrary to what SO many people think, "gluten free" doesn't necessarily mean "healthier." If your body cannot process gluten, then yes it's healthier for you to be gluten free. Don't just assume gluten free is the new fad, quick fix in diets. It's a lifestyle and something that people should take seriously if they truly have to. Those of you that aren't gluten intolerant or have celiac, then consider yourself LUCKY! You can get SO many nutrients from whole grains, whereas we have to find these elsewhere.

How do you workout so early and so often?

Just like focusing on my nutrition, exercise has simply become ingrained in to my everyday routine. I absolutely love it! Of course there are days where I don't feel up to a workout, or it's hard for me to get into my workout. I also remind myself of my "progress photos," and that is usually the best motivation I need. I went from a size 12 to a size 6 (see my pics below). I have come so far, why stop now?

Why don't you just live a little?

I like to answer that question with a question! 

Why do you think I'm not living? I LOVE chocolate and peanut butter, and I have many clean treats that I make with it. My favorite Shakeology recipe is the Vegan Chocolate Shakeology with PB2. Knowing that I'm fueling my body makes me happy and I feel like I am living well. I also have no problem indulging in the occasional cupcake, etc. I just have to remind myself to not fall off the wagon! I know how I feel when I've had too much sugar or carbs, and I had that feeling. I've discovered that when I eat clean, then when I have some not-so-clean foods it does a number on me! I can feel the effects of what those foods do to my body and it reminds me why I love my lifestyle. 

Thanksgiving Recipes

I hope everyone had a wonderful Thanksgiving holiday! Mine went relatively smooth. However, I did wake up panicked on Thursday morning because I realized I had forgot to set the turkey out to finish thawing. Thankfully (no pun intended), the turkey was able to thaw out in a few hours in cool water in the sink. If you recall, I had planned my "clean" Thanksgiving meal. I am excited to say it all turned out GREAT! Thanks to some other bloggers and my mom, I was able to provide an amazing dinner. Below are the recipes I used with my tweaks.

Clean Sweet Potato Casserole

Adapted from He and She Eat Clean

Ingredients:

• 5 large baked sweet potatoes
• 2/3 cup of unsweetened almond milk
• 1/4 cup honey
• 1 tbsp cinnamon
• 1/2 tsp nutmeg
• 1/5 cup pecans

Directions:

To help with cooking time on Thanksgiving day, I did this part the night before.

1. Preheat oven to 350 degrees F. Wash sweet potatoes and place on a cookie sheet ( I used a pyrex )

2. Once oven is heated, place sweet potatoes in the oven and bake for 1 1/2 hours or until sweet potatoes are soft. 

3. Remove sweet potatoes and baking sheet from the oven. Let cool and store in the refrigerator overnight.

Thanksgiving Day:

4. Remove the sweet potatoes from the refrigerator and let them warm to room temperature. If you are in a rush, then you can microwave them for about 1 minute.

5. Place the sweet potatoes in an electric mixer (I used my Kitchenaid Stand mixer). Add milk, honey, cinnamon and nutmeg to bowl. 

6. Mix for about 3-5 minutes, until all ingredients are combined and potatoes are fluffy.

7. Place the sweet potato mixture in a shallow ceramic dish (I used a Pyrex). Top with pecans.

8. Bake at 350 degrees farenheit for 10 - 15minutes, or until it is golden brown on top.

Clean Green Bean Casserole

Adapted from The Gracious Pantry 

Ingredients

Topping

• 2 slices clean, toasted bread (I used homemade gluten free)
• 1/4 cup roasted almonds (no sugar added)
• 1 tablespoon onion powder

Casserole

• 28 oz (2 bags) frozen green beans
• 2 cups Clean Eating Cream Of Mushroom Soup, warmed and thickened with: 2 tablespoons gluten free all purpose flour
• 1 teaspoon cornstarch or tapioca starch

Directions 

 

1. Prepare Clean Eating Cream of Mushroom soup. (see below)
2. Cut bread in to manageable chunks.
3. Place bread, almonds and onion powder in to a food processor (I used the Magic Bullet).
4. Process (with Pulse) until the ingredients are mixed and have a rough crumb-like texture.
5. Set aside 
6. Place the frozen green beans in a large casserole dish and pour the soup on top. 
7. Sprinkle topping over the green beans. 
8. Bake for 40-50 minutes, or until the topping is golden. 
9. Cool and serve.

Clean Eating Cream of Mushroom Soup 

From the Gracious Pantry.

Ingredients:

• 1 pound mushrooms, sliced
• 4 cups chicken broth 
• 2 teaspoons olive oil
• 1/4 cup gluten free, all purpose flour
• 1 tablespoons balsamic vinegar
• 2 cups unsweetened original almond milk

Directions:

1. Saute the mushrooms in the oil. Stir frequently.
2. When the liquid comes out of the mushrooms, add the balsamic vinegar. Then, add the flour,
3. Add the chicken broth to a pot. Add mushrooms to the pot and combine with the broth.
4. Add milk.
5. Bring to a boil. Reduce heat and simmer for approximately 10 minutes.
6. Allow to cool in the pot.

Clean Cranberry Sauce

Recipe adapted from The Gracious Pantry.

Ingredients:

• 12 ounce bag of fresh cranberries
• 1/2 cup honey
• 1 tsp ground cinnamon 
• Zest of one large orange
• 1 cup water

Directions:

1. Add all of the ingredients to a pot at medium high heat.
2. Cook for 30-45 minutes. When much of the liquid has gone, turn the head down to low. 
3. Stir frequently.
4. Serve and enjoy! 

Mom's Old Fashioned Bread Stuffing

Adapted from Better Homes and Gardens New Cook Book

Ingredients

• 3 stalks chopped celery
• 1 large onion, chopped
• 1/4 cup butter (the recipe called for a 1/2 cup, but I used less. I bet you could get away with 2 TB. I didn't want to change it too much for my dad. :) )
• 1 tsp poultry seasoning
• 1/4 tsp black pepper
• 12 cups dry bread cubes (I used gluten free homemade bread)
• 2 cups chicken broth (if you like a drier stuffing, then you can use 1-1 1/4 cup)

Directions

1. In a large skillet, heat the butter. Cook the celery and onion in the melted butter until they are tender.
2. Remove the mixture from heat and stir in seasoning and pepper.
3. Add the bread cubes to a large bowl. Add the onion mixture to the bowl.
4. Drizzle chicken broth over the bread until it is moistened as desired. Toss lightly to coat.
5. Use this mixture to stuff the turkey and place any leftovers in a casserole for baking. Bake the unstuffed portion at 325 for 30-45 minutes. 

Mashed Potatoes

Adapted from Better Homes and Gardens New Cook Book

Ingredients

• 3 large potatoes (about 1 1/2 lbs)
• 1/2 tsp salt
• 1 tb butter
• 1/4 cup skim milk or unsweetened, original almond milk

Directions

1. Cut potatoes in to quarters and place in a pot of water. Add salt and boil for 20-25 minutes, or until tender.
2. Place cooked potatoes in a bowl and mash with a potato masher or whip with an electric mixture. Add butter and milk.
3. Continue beating until potatoes are light and fluffy. Serve.

A Clean Thanksgiving

I don't think I can say how much I love Pinterest enough. This is my second year with a gluten free Thanksgiving, and I am ALL kinds of prepared. I remember last year taking short cuts (hello, canned cranberry sauce) because I was so overwhelmed about what to cook and eat because of my diet changes. This year, I am totally prepared. How prepared am I? Enough to not wince at the thought of making cream of mushroom soup from scratch. Now that's impressive!

Here is a glimpse into what I'll be slaving away at on Thanksgiving, thanks to a few other clean bloggers!

• Turkey
• Clean Eating Cranberry Sauce from The Gracious Pantry. 
• Clean Eating Green Bean Casserole from The Gracious Pantry. 
• Mashed Sweet Potato Casserole from He and She Eat Clean
• Old-Fashioned Bread Stuffing from Better Homes and Gardens (My mom always used this recipe)
• Mashed Potatoes (my Dad loves them)

I might tweak these recipes, some. If so, I'll post them!

How I will stay on track this holiday season

 

Thanksgiving break has come, and as I plan our Thanksgiving Day menu I face the nutritional battle of the holiday season. Luckily, I've planned clean recipes for our dinner! With that being said, I know it is accountability that helps keep me on track. Like most people, I can't simply hold myself accountable. Self-accountability can only take you so far, unless you have super hero will power and strength. If that's you - consider yourself blessed and you can stop reading now. :) If that's NOT you, then you know just how important having some sort of accountability is. My son, my coaching, and my fellow Beach Body coaches help keep me accountable whether they know it or not! I love Challenge Groups, because you get that support form others who are working along with you. Also, it does exactly what it says - it CHALLENGES you. You have to WORK to get what you have and we all face challenges. When we go through challenges with others supporting us, then we are SO much stronger.

I invite you to join my newest challenge group that starts on December 2nd. Be healthy this holiday season, and join my 30-day Clean Eating and Shakeology challenge group. I'll help you stay on track and help you learn balance through out this season.

Tofu Chili with Sweet Potatoes

Today, I decided to put on a big pot of chili. I love chili. It's so great for when it's cold outside, it's quick to put together, and it's something we can eat on for days. Since I had a block of extra firm tofu in the fridge, I decided to make tofu chili. I loosely follow this recipe. Here is my version.

 

Ingredients

• 2 packet chili seasoning (I used Williams Original Chili Seasoning, No Salt Added. It's gluten free)
• 1 package extra firm tofu, patted dry (I used Kroger's Simple Truth brand)
• 1 tsp Olive Oil (I used olive oil in my Misto)
• 2 cloves garlic, minced
• 1 onion
• 1 carrot, chopped
• 1 red bell pepper
• 1 sweet potato
• 1 8 ounce can tomato paste
• 1 15 oz can of crushed tomatoes or tomato sauce
• 1 15 ounce can kidney beans, rinsed and drained

Directions

1. In a bowl, add chili seasoning. Crumble tofu into bowl and stir until coated. Set aside.
2. Heat olive oil in a large pot over medium high heat. 
3. Sauté garlic, onion, and carrot for five minutes. 
4. Add pepper and sweet potato and sauté for five minutes. 
5. Add the tofu and cook for five minutes.
6. Add tomato sauce and paste, and beans. 
7. Bring  mixture to a boil, then reduce heat and simmer on low for 45 minutes. Season to taste.

Serves 8

Nutrition (per serving):

Calories: 158

Carbs: 22

Fat: 4

Protein: 11

Fiber: 6

Sugar: 8

My Holiday POA (Plan of Action)

I must admit it. I love Christmas. I love Christmas SO much that my tree trees (ok yes, I have 2) were up the weekend after Halloween. My family thinks I'm nuts, but I just love it so much! But what I don't love about Christmas (and Thanksgiving) is knowing I have to battle so many temptations. I'm talking to YOU pumpkin fudge! Yes, I know a lot of these treats aren't clean foods but if you recall I stick by the 80/20 rule. Eat clean 80% of the time. I don't believe in setting yourself up for failure thinking you can eating "perfectly" 100% of the time. It's like pulling a rubber band back as far as it can go and finally you catapult yourself back. All of the emotions of "failure" come with it. If you're like me, then the emotions fuel your food choices.

All of that being said, I've been looking ahead at my plan of action (POA) for the holidays. Last year I successfully cooked a gluten free, healthy Thanksgiving meal. This year I plan to tackle the sweets and treats (especially at school). I'm SO excited that Shakeology not only has recipes for shakes, but also for legit treats and desserts. HEALTHY desserts. Here's one that I'm excited to try:

Gooey Shakeology Oatmeal Bar

4 servings Chocolate Shakeology
3 cups dry oatmeal
1 tsp. unsweetened cocoa powder
1 dash cinnamon
1 cup nonfat milk (I use unsweetened vanilla almond)
½ tsp. vanilla extract
½ cup natural peanut butter

Mix all dry ingredients together, then add nonfat milk and vanilla to blend flavors. Add peanut butter and mix together really well with hands. After it's all mixed, put mixture in an 8" x 8" pan. Place plastic wrap or wax paper on top of mixture and push evenly into pan to flatten. Refrigerate for 3 hours, then cut into squares. (Makes 9 bars.)Calories: 264

I know nothing beats eating whole foods, but we can't possibly get the mounds of nutrition our body needs by eating the foods. Aside from the amount of food with the right nutrients to fuel our bodies, we also have to take in to account the cost. I love organic foods and I love knowing I'm not putting my liver into overdrive by adding chemicals to my body. But, my wallet may not always agree. I love grocery shopping - I could easily empty my bank account at Whole Foods. Sad, but true. For info on my shopping on a budget tips, read my Living It Up: Coupon Cutter Style post.

What foods can you eat to match Shakeology's nutrient dense shake?

(USDA recommended 5-9 servings of fruit and veggies a day)

To get the nutrtional value of 1 serving of Shakeology, you would need to eat the following:

• 1 bowl of exotic fruit (like goji berries and acai)
• 4 cups raw broccoli
• 7 whole carrots
• 10 cups raw cauliflower
• 3 cups romaine lettuce
• 4 cups uncooked mushrooms
• 3 raw onions
• 4 red radishes
• 1 cup of peas
• 4 cups nonfat yogurt
• 1 shot wheat grass

Wow! If you're interested in trying Shakeology, or would like help getting your own POA ready to tackle the holidays then don't hesitate to contact me! Visit my Team Beach Body Coach page to sign up for a free membership. This makes me your official coach, and you'll have access to loads of information and tools.