Tuesday, July 27, 2010

Chicken, Edamame Salad and Sweet Potato

I eat pretty simply...tonight is a classic example. But isn't that what we look for? Simplicity?
The chicken could be made many ways but when I got home tonight, I was lucky to get dinner on :)

*Side Note: I need to start pulling some other dishes to take pictures on. I went to Goodwill and picked up 7 new plates to present on...gotta use 'em :)

On the menu:
Edamame Salad
3-4oz boneless, skinless chicken thigh-fat trimmed
Sweet potato
My family did not have sweet potatoes. They had sauteed potatoes and onion. 
  • Edamame Salad...this is from an earlier post so just click on it for the recipe. I do not have quinoa in mine for this round and I topped it with a tiny amount of feta cheese...Yum!
  • Sweet potato...I eat it plain. You can steam sweet potatoes and then mash them in a bit of broth of your choice to add variety. I know a lot of people can't eat sweet potatoes with out butter, brown sugar and maybe marshmallows but this is where NEW THINKING comes in. I LOVE sweet potatoes now, but I didn't always love them. I do now because I know that they are good for me, full of vitamins and minerals that my body needs. I cherish the natural state in which they are intended to be consumed in. When we can wrap our heads around the PURPOSE of food then we view food in an entirely different way.
  • Boneless, skinless chicken thigh. A friend of mine introduced me to chicken thighs and I'm so glad that she did. For years we are told to stay away from dark meats...and for the most part we should :) but chicken breast gets old after a while and my family really likes this. What is helpful here is that they are boneless and skinless (skin=lots of saturated fat).  In addition, I was buying turkey brats and turkey sausage thinking I was doing good. While it's a good alternative to regular brats and sausage I compared labels with the boneless, skinless thighs and the thighs came out the winner...Click here to compare :)
  • Thighs....I trimmed some of the excess fat off and then I sprinkled some garlic powder, thyme, salt and pepper. Then I grilled it for 10-15 minutes. So good and tender!
    • You can add lemon or lime juice, soy sauce and ginger or chili powder and cumin or how about really stepping out with some curry! I love curry and need to share more of that with you too! A splash or two of white wine is a great addition to any of the above as a marinade too.
  • Sauteed potatoes and onion.  
    • 3 leftover baked potatoes from a previous meal. I cut those into chunks 
    • 1 large vidalia onion, sliced (but add what YOU have on hand and what works for YOUR family...be creative:)
    •  Place that in a hot pan with 1/8 (2T) Olive oil. 
    • Sprinkle with sea salt, pepper and garlic powder to taste. 
    • Add 1-2 pats of butter (optional).
      Saute' til beautifully crisp
      Serves 3-4 people  
If you have any questions...e-me :)

    A Meaty Comparison! Why reading labels matters!

    I was buying turkey sausage, turkey brats (and still will) thinking that was a great way to go (and it can be if you're looking for a sausage, brat alternative) but if you're avoiding other meats, such as boneless, skinless chicken thighs then you're missing out!

    While it is true that we should stay away from darker meats, this is a great way to enjoy it because it is boneless and most importantly skinless. When looking at nutritional labels it's better than the turkey sausages and brats and fairs pretty close with the chicken breast which is always hailed as supreme (which it is, but the dark meat thigh doesn't follow too far behind...and we NEVER hear of eating chicken thighs *gasp*). Now you can GO FOR IT!
    The guys in my family are very happy I have added this staple to our weekly menu!


    Sweet Italian Turkey Sausage
    Nutrition Facts (per serving)

    Serving Size (109 g)
    Total Fat
    10.0 g
    Total Carbohydrates
    0 g
    17 g
    Saturated Fat
    2.5 g
    650 mg

    Boneless, Skinless Chicken Thighs
    Nutrition Facts (per serving)

    Serving Size (112g)
    Total Fat
    Total Carbohydrates
    Saturated Fat

    Boneless, Skinless Chicken Breast
    Nutrition Facts (per serving)

    Serving Size: 112g   
    Total Fat

    Total Carbohydrate


    Saturated Fat



    What's for Lunch This Week?

    Preface: I am a woman, I talk to different women in some capacity all day. I hear the cries of woman and I want to help women. Where I live a majority of women do the shopping and/or cooking so I have geared this blog toward women although it can be easily translated to say people or men and women, women and men...whatever :) No offense intended. 

    Women are busy, but you knew that! Ask any woman how her day, week, month or year has been and the word busy will always surface. Whether married or not, with children or without, working outside the home or in it, women are on the go and juggling a lot as they maneuver through daily life.
    At one point fast food and convenience snacks were a life saver for the busy woman, one less thing to think about or plan for. The idea that we can just "go out and grab something to eat" ANYWHERE made it possible to squeeze more into the day.  But as we've learned there are hidden evils in convenience. Chemicals, excessive sodium, sugars, partially hydrogenated oils, fillers, food stabilizers, dyes, solutions etc etc. As we have come to find out these "conveniences" have really made our lives less convenient. The fact of the matter is that women today are heavier, they are tired, irritated, run down and the end result is an unhealthy, unhappy person. In our quest for ease we have taken a few steps back.
    But all is not lost my friend. With some planning and prioritizing you can have daily HEALTHY convenience right in your own refrigerator.

    I was talking to a friend recently who is at a loss at what to eat. She said "I know I can grab an apple, some carrots or celery or any piece of fruit but that gets old after a while and I want something with flavor!" She's right! It's easy to say to ourselves or our kids "Eat some fruit!" "Have some carrots!" But that gets OLD and BORING!

    So, here are a few ideas that I have for you. Good, whole food that you can go to and grab. They have flavor and aren't hard to make at all.
    Please bear with me as I brain dump tonight :)

    The first easy, go to, anytime snack or meal is a classic with a twist that I actually made tonight.

    Tuna Salad :) Yep! When we enter this new realm of "eating better" we automatically think we need to eat rabbit food and then omit our old fav's but that just is not the case. We simply need to rethink how to make those dishes we love to eat, healthier. Tuna salad is one of those dishes most of us enjoy.
    So...here we go!
    • 2 5oz cans of albacore or regular tuna
    • Add your favorite veggies such as:
      • 2 small or one large dill pickle, chopped 
      • 5 green olives, chopped
      • 1/4 med. red pepper, diced
      • 1/4 med. sweet onion, diced (soak in a strainer of ice water for a few minutes to take the bite out)
      • 1/4 med. zucchini, grated
      • 4-5 baby carrots, grated
      • 1 stalk of celery, chopped
      • 4-5 cherry tomatoes, diced
      • 1T jalapeno peppers, chopped
      • 1/2 med sweet peppers, diced
      • 1-2 small radishes, grated or diced
     *Are you gettin' the idea? Add what YOU want :)
    • BOLTHOUSE! There it is again. 2-4 T of Bolthouse Ranch Dressing or whatever flavor you like. I have used Caesar and Blue Cheese too. You may need a little more depending on how chock full of veggies you make it.
    • 1T of fresh squeezed lemon juice (optional, adds some zip) 
    • Pepper to taste
    • A sprinkle of celery salt (optional)
    Mix all of YOUR chosen ingredients together and you have a delicious "go to" snack or lunch!
    If you have a larger family, this can easily be doubled or tripled to fit your families needs and have enough on hand to last a few days.

    • Grill or boil (in low sodium chicken broth) some boneless, skinless chicken breasts til no longer pink inside. Let cool and shred for chicken salad rather than tuna salad. 
    • Salmon would be great too.
    • Instead of dressing use light mayo or fat free yogurt.
    • Instead of dressing use 1T of olive oil, balsamic vinegar (to taste), oregano or basil.
    • Make a couple of different batches for everyone in the family to go to :)
    • Who says you have to use bread for a sandwich? Not me!
      • Use a whole grain wrap
      • Boston lettuce or romaine leaves make a great no carb wrap. 
      • Top on a salad or a bed of spinach leaves.
      • Use as a dip or filling for things like celery and cucumber.
    • Are you getting some creative ideas goin'? Let me know what you come up with :)
    Here is the final albacore tuna salad we have chillin' in the fridge for a yummy go to lunch for anyone this coming week. Actually, two sandwiches were gobbled up after this photo was taken.

    I have celery, onion and tomato in mine. Mmmmmm!

    How does a grilled tuna melt sound? Fattening? It doesn't have to be! Omit the butter on the bread and grill on a hot pan over med/low heat. Add 1/2-1 slice of any cheese (optional) and toast the bread on both sides! Moms, kids love a good melt!

    OK...I changed my mind! That's all I have for tonight. It's late, I'm tired and need to get in my 7-8 hours of sleep.
    Although I will schedule this to post in the a.m. I will add more tomorrow titled "What's for Lunch This Week Part 2" (original, I know;)
    G'night and good eats!

    Saturday, July 24, 2010

    Chobani Coupons!

    If you haven't tried Chobani (or any Greek yogurt) here's an even better reason to go for it.
    I went to their website and at the very bottom there is a coupon link. Click on that and you will be directed to sign up using your name and email address. You have to install a coupon print activator for the coupon to print (this is in place so one person doesn't print out as many coupons as they would like). So, go ahead and click "submit", then click the coupon box of the coupon to be printed, then click "access" so it can print to your computer. Done! You should have a coupon for buy 2 get one FREE! And if you happen to catch a Chobani sale it will be even cheaper.
    I also wrote them an email, so we'll see what happens with that. In the meantime I am going to enjoy my Chobani and I hope you do to.

    L@@K What BOLTHOUSE Did!

    Last week I decided to write to my new favorite dressing company, Bolthouse Farms. I just HAD to let them know just how much I enjoy their products. As a thank you I got a lovely thank you letter and FOUR $1 off coupons! WooHoo...I'm just ecstatic about this. Saving money on something you love that is made with natural ingredients and is NOT saturated (literally) with fat, sodium, sugar and calories that would negate anything healthy you put on it! These dressings ROCK!

    Now that I have some coupons I will have a lot of product to experiment with!


    If you have tried Bolthouse and enjoy it as much as I do you can email them too...Let them know how you found out about their awesome products ;) Spread the word!

    Breakfast that's Faster than Fast Food

    It seems fast! You're rushing in the morning to get out the door. Whether it's for work, getting the kids to school or making it to a meeting the idea of "running in" or "driving through" to grab something to eat is tempting but in reality, if you're trying to save time you're most likely not. I literally made this in less than 5 minutes and to make more than just one would take a minute or two longer each. 
    •  Crack an egg (and an egg white or two if you'd like).
    • Let it cook on one side (2minutes)
      *While this side is cooking, put a couple slices of whole grain bread, I used my Ezekiel bread, in the toaster* 
    • Flip
    • Cook (tap the yolk so it's not runny and can cook too) 
    • Put a slice of your fav cheese on top to melt and some spinach UNDER the egg so it can wilt
    • Once the toast is toasted the egg, spinach & cheese  should be ready
    • Place the spinach, egg and cheese right on top of the bread and Whala! DONE and ENJOY!
    How easy and INEXPENSIVE is that?! And really...it's SO good, much tastier than those fast food chains (you know who I'm talkin' about!) for sure and a lot faster and cheaper then a place like Panera. I really like Panera by the way, but I'd rather save time and money by staying home and making it myself. 

    Friday, July 23, 2010

    Summer Spaghetti

    This is a great summer recipe. Using the freshest ingredients that summer has to offer, this dish is fresh, light, clean, whole and full of nothing but pure goodness.

    Summer Spaghetti
    • 1lb tomatoes, chopped
    • 1 med or half a large red onion, diced (place the diced onion in a strainer in ice water for a few minutes to take the harsh bite out of the onion...good raw onion trick)
    • 6-12 green olives, chopped (We like more olives)
    • 2-4tsp capers (found in the condiment isle in a small jar)
    • 2-4 garlic cloves, pressed
    • 1/2 cup chopped fresh flat leaf parsley, chopped (mine does not have parsley in it, I prefer mine with out but it does add nice color)
    • 2-4 T red wine vinegar (depending on how much zip you want. Start off with 2 and add more if you'd like)
    • 1/4 cup olive oil
    • Fresh Basil or Oregano to taste (some people prefer basil, others prefer oregano) 
    Mix all ingredients and keep refrigerated. I like to refrigerate mine overnight but you can make this in the morning for that evenings dinner.

    Pour over warm or chilled (rinsed with cool water or over refrigerated leftovers) whole grain pasta. Add cubed fresh mozzarella cheese and or sprinkle fresh grated Parmesan cheese.

    Serves 6

    The final product. I did not add the cheese to mine this time around. I also added a layer of warmed spinach (I just threw a handful in a pan and let it wilt a bit) under the pasta for an added boost of green!

    Shirataki Noodle Soup

    I thought I took a picture of the pasta that I bought from Fruitful Yield, but I did not. The picture above is the next best thing I can find online. 
    Shirataki Noodles –This is a super alternative to regular pasta. At only 25 calories per serving it tastes great and is also very low in carbs. There are two servings/bag. 

    When I was getting my blog started I spent the entire day in front of the computer. Around 1:00 in the afternoon I was super hungry. As I went to fridge for something quick to make I saw my pasta along with leftover chicken and black beans from last nights mexican dinner as well as some edemame.

    I drained the liquid from the bag and began warming it up in some low sodium chicken broth (beef or vegetable broth would work too). I added some of the leftover cubed chicken and a few tablespoons of black beans from the night before along with a handful of edamame. I had some green onion and just snipped some in there to warm up with the rest of the soup and also used it at the end as a garnish.

    This is the end result of the soup that took less than 10 minutes to think about, heat up and serve!

    She's Inspired!

    Rachelle is a fan of the blog and a SUPER WOMAN MOM! She amazes me! 
    I wanted to share with you what she shared with me.
    Rachelle has a beautiful garden in her yard and is using those veggies on a daily basis to make delicious, whole food meals for herself and her family of 7. She made a beautiful salad for lunch today that is healthy, clean and whole. As you can see this salad is beautiful and very filling. It's the perfect meal to power her through the rest of her busy day. With a little planning all of these ingredients can be washed, cut and stored ahead of time so all you have to do is throw it together for a quick meal anytime!

    In Rachelle's words:
    Last one is my lunch today! (This one is just for you Kristi!!) I picked some of the bigger leaves of lettuce, mixed up 1 can of tuna with some cut up homemade pickles and plain yogurt, then topped the lettuce with the tuna mix and an extra pickle, then added cut up peppers and cucumbers. I didn't finish all the peppers... just too full and would have loooooved to have some tomatoes on there, but didn't have any today (and odd day for that). I actually much prefer my sandwiches wrapped in a lettuce leaf than on bread! 

    Thanks for sharing girl...it's a beautiful thing!

    Thursday, July 22, 2010

    Just for Fun...Ladies

    OK, I know you may have seen this email before but I LOVE IT and it just makes me smile every time! Would your guy be a "Survivor?"
    Without question mine would be but he would have a brand new appreciation for what we women do on a daily basis for our families!
    Enjoy :)



    Six married men
    will be dropped on an island

     with one car

    and 3 kids each

     for six weeks.

    Each kid will play a sport
    and take either music or dance classes.

    There is no fast food.

    Each man must

    take care of his 3 kids;

    keep his assigned house clean
    correct all homework
    complete science projects,

    do laundry

    In addition,

    each man
    will have to budget enough money
    for groceries each week.

    Each man
    must remember the birthdays

    of all their friends and relatives,
    and send cards out on time--no emailing.

    Each man must also take each child

    to a
    doctor's appointment,
    dentist appointment
    and a
    haircut appointment.

    He must make one unscheduled and
    visit per child to the Emergency Room

    He must also make
    cookies or cupcakes
    for a school function.

    Each man will be responsible for
    decorating his own assigned house,

    planting flowers outside,
    and keeping it
    presentable at all times.

    The men will only have access to television

    when the kids are asleep and all chores are done.

    The men must shave their
    wear makeup daily
    adorn themselves
    with jewelry,
    wear uncomfortable yet stylish shoes
    keep fingernails polished,

    eyebrows groomed

    During one of the six weeks,
    men will have to endure severe
    abdominal cramps, backaches, headaches,
    have extreme, unexplained mood swings

    but never once complain or slow down
    from other duties.

    They must attend weekly school meetings
      and church,
    and find time at least once to spend

    the afternoon at the park or a similar

    They will need to read a book to the kids each
    and in the morning,

     feed them,
    dress them,
    brush their teeth
    comb their hair

    by 7:30 am.

    A test will be given

    at the end of the six weeks,
    and each father will be required to know
    all of the following information:
    each child's
    height, weight,
    shoe size, clothes size,
    doctor's name,
    the child's weight at birth,
    length, time of birth,
    and length of labor,
    each child's favorite color,
    middle name,
    favorite snack,
    favorite song,
    favorite drink,
    favorite toy,
    biggest fear,

    and what they want to be when they grow up.

    The kids vote them off the island based on performance.

    The last man wins only if...
    he still
    has enough energy
    to be intimate with his spouse
    at a moment's notice.

    If the last man does win,
    he can play the game over and over and over
    again for the next 18-25 years,
    eventually earning the right
    to be called Mother!

    Tuesday, July 20, 2010

    How's This for Dessert! Divine?

    Doesn't it look DIVINE?! I can tell you that it was :)

    Simple Simple and so much better then the high fructose corn syrup based topping you find on the shelves.

    • 2-3 peaches sliced
    • 1T agave nectar (I used vanilla)
    • Cinnamon to taste. 
    Add sliced peaches (or bluberries, mixed berries, pitted cherries) to a hot pan over med heat.
    Cook for 1-2 minutes stirring frequently.
    Add the agave
    Continue to stir, it should bubble a bit then turn the heat down.
    Add the cinnamon and Whala...DONE!

    • Eat this yummy sweet dessert on it's own.
    • Add as a topping over some vanilla ice cream like Deans or Edy's Natural or frozen yogurt too.
    • Serve with Chobani or Fage' Greek yogurt.
      • Put a dollop on top instead of that artificial whipped topping or
      • Let the peach mixture chill in the refrigerator and add it to your morning yogurt and sprinkle with ground flax seed and/or slivered almonds.
    • Serve on pancake.

    Sunday, July 18, 2010

    Edamame a.k.a. Soy Beans

    I purchased my edamame (soy beans) frozen, in their pods.
    Prep was super simple. Boil some water, add the frozen pods, boil for about 5-7 minutes, drain and rinse with cool water then pop or squeeze the beans from their pods into a bowl...Enjoy!

    Kids would have a blast helping with this activity and may even enjoy eating them more knowing they had fun freeing the beans from their pods. It's so easy, they just slide right out.

    Nutrition information:
    Calories 125.0
    Protein 12.1
    Carbohydrates 13.1
    Fat 3.6
    Ash 1.7
    Calcium 9.3
    Phosphorus 180.0
    Iron 2.7
    Sodium 5.0 
    Vitamin A 130.0
    Vitamin U1  0.31
    Vitamin C 40.0

    Edamame Salad

    Remember Quinoa from my "Go To Staples" Here is a great way to use it with Edamame! 
    For the salad:
    1 cup quinoa, cooked (Optional...You can use a broth as your liquid and add your own favorite spices for extra flavor)
    1 cup frozen corn (place in a strainer, run cold water over it to thaw)
    1 cup frozen edamame (place in a strainer also, run cold water over it to thaw)
    1 small red onion, sliced (Place in ice water for a few minutes to take bite out of onion)
    1 red bell pepper, diced
    1/2 cup thinly sliced celery hearts
    4 or 5 radishes, sliced
    2 ounces feta, crumbled (about 1/2 cup, optional but oh so good if added)
    1-2 jalapeƱo, minced
    1/2-1 cup chopped cilantro
    For the dressing:
    2 tablespoons fresh lime juice
    1 garlic clove (more to taste, we love garlic), pressed
    1/4 cup olive oil
    Salt to taste 

    Combine all the salad ingredients in a large bowl. Whisk together the dressing ingredients and toss with the salad. Serve and Enjoy! Delicious!
    Serves four to six. 

    Note: Don't be afraid of the Olive Oil, it is a good, healthy fat which your body needs.
    1/4 cup is only 4 T, this recipe serves six. Enjoy.

    Saturday, July 17, 2010

    Farmers Mkt Goodies

    These are some of my good buys from my Saturday morning trip to the Farmers Market. I LOVE LOVE LOVE going, just being there makes me happy! It was a HOT and Humid morning with lots of people buzzing around. It felt like summer should and coming home with these delicious, fresh foods made a great start to my weekend.
    • Blueberries
      • In whole grain pancakes
      • In greek yogurt
      • Just to snack on
      • In Oatmeal
      • In a fresh fruit salad (with those peaches)
      • Warmed up with some Agave in a pan on the stove and served over something cold and sweet
      • Freeze them in baggies to use later (we'll eat these up in no time)P
    • Pickled Beets
      • The lady that sells these is a sweet older lady who has been working on the farm and canning for decades. Next time I go I will get a picture with her. I love seeing her and ALWAYS buy beets and more from her. 
      • Eat 'em right out of the jar
      • Mix in a cold bean salad 
      • Slice on your favorite salad
    • Sweet Peppers
    • Zucchini
    • Carrots
    • Swiss Chard
      • This wonderful green leafy vegetable is a super green leafy veggie. I'll post some ways to use swiss chard later. Like spinach, this super nutrient packed veggie is not to be ignored.
    • Fresh Yellow and Green Beans
     Then there's The Pickle Guy (order online too)!!! The owner wasn't there when I went but on my next visit I'll get a picture with him!

     Muffalata and crunchy, garlic pickles! Yummy treats!

    Friday, July 16, 2010


    So, I love trying new things and there's always something new that people are buzzing about. One of those things is coconut! Coconut milk, coconut water, coconut juice and coconut oil. While I was at my local Fruitful Yield yesterday I picked some up. This morning I had some in my cereal and it was Fantastic! It's creamy and smooth and slightly sweet. So if you're staying away from dairy this is a great alternative and a way to change it up from soy or rice milk. 
    There is a lot of valid information about the health benefits of Coconut anything. For more info on the health benefits of  coconut oil check out Barleans. Take note of the healthy fats section!
    Coconut Juice
    I also tried coconut juice! They were out of coconut water, so I will be back trying that on my next trek. Maybe it is similar to the juice...I'll let you know.
    I really didn't know what to expect when I popped open the can of juice and as I took in that first cold sip I was surprised at how good it tasted. Served nice and cold this beverage was refreshing and slightly sweet with an "earthy" element which I enjoyed.
    Coconut juice is very high in potassium and is being used more and more by athletes as an energy drink, aiding in hydration and the replacement of electrolytes naturally rather than using typical sport type drinks.
    I don't drink pop or sugary beverages. I stick to tea's and water so for the soda drinkers out there, this may take some getting use to. Replacing old habits with new healthier ones doesn't always take place overnight.
    Like any change in life....go slow and enjoy the process.

    Morning Cereal w/ Coconut Milk

    This was heavenly!

    45g (approx. .75 cup) of Bran cereal
    40 g (approx. .25 cup) of blueberries
    1/2 cup of coconut milk

    I'm enjoying coconut milk more and more. Regular milk often leaves a sticky, mucous (sorry, is that gross?) feeling in my mouth. This is clean, like enjoying creamy slightly sweetened water. Love it!

    Thursday, July 15, 2010

    The Good, The Bad and The Artificial-A Tale of Three Dressings!

    The GOOD
    Bolthouse Caesar Parmigiano
    Serving Size-2T
    80 calories
    6.5 grams of fat
    First ingredient...yogurt.
    More than half the calories of Maries and 3x less fat!
    If you're going to use bottled dressing this is a winner.
    *I use this as a mayo substitute in tuna salad. Delish! I also add dill pickles, tomato, onion and celery for some crunch and a boost of veggies. Served on toasted Ezekiel bread with some romaine or spinach and you have one healthy meal.

    The BAD 
    Marie's All Natural Caesar
    Serving Size-2T
    170 calories
    19 grams of fat
    First ingredient...soybean oil.
    All natural....HIGH in fat and calories!

    Wishbone Light Creamy Caesar
    Serving Size-2T
    50 calories
    2 grams of fat
    First ingredient...water and then corn syrup.

    The first instinct is to go for that "light" dressing but let me tell you A) It tastes awful B) It has a bunch of garbage in it. There are things added to give it the feel and texture of creamy. It's a fake, a wanna be, a manufactured impostor...Yuck!

    Wednesday, July 14, 2010

    Grilled Roast Beef & Swiss w/ Cold Soup

    This was a super simple dinner one night but could easily be lunch too!

    Simple...Grilled roast beef sandwich, fresh broccoli with 2 T Bolthouse Yogurt dressing to dip and a side of Gazpacho soup topped with a few Homemade croutons (yes, homemade:)

    Grilled? Gasp! Yes....GRILLED but it's not what you think!!!
    Just because it says grilled doesn't mean it needs to be slathered in BUTTER.
    This is
    2 slices of Ezekiel bread
    1 slice of swiss cheese,
    3 slices of Roma tomato
    3 slices of low sodium lean roast beef (you can use whatever meat you choose).

    I put the meat in a pan topped it with tomato and then the cheese and let that warm up. Then top with bread and flip so the bread can toast up and the cheese can melt. Then add the other slice of bread and flip again when first side is nicely toasted (Toast on med/low so it doesn't burn) to toast the other side :-) Whala...DONE and SO GOOD!
    Do I hear another *Gasp* to cheese? Yes...cheese! If you eat dairy, cheese is fine as long as you incorporate it into your day. Don't eat it all the time and with every meal. There are some good light varieties out there too :)

    Mmmmm.....Gazpacho Soup! This is a wonderful, blended vegetable soup served cold. I grew up with this so I LOVE IT and so does most of my family.

    1 Large or 2 small Green Peppers
    1 Large or 2 small Cucumbers
    1 small to 1 medium Sweet Onion (depending on how much you like onion)
    Fresh Garlic Cloves (to taste...I use 5 or 6, we like garlic :)
    2-3 Large Tomatoes or 4-5 Romas
    36-48oz Low Sodium V8 juice
    Tabasco sauce to taste
    1/4-1/2 C Red Wine vinegar or more or less to taste (start off with 1/4 and add more for zest...I always end up adding more).
    1/4 C Olive Oil (Blend in last)

    Cut up veggies in large chunks and blend all ingredients (oil last) and refrigerate at least 4 hours or overnight so the flavors can all blend! Yum! Great way to get veggies and fiber (we need 25-35grams/day)!

    Bison Burger w/ Grilled Veggies

    I wish I thought to take a picture of the veggies on the grill, they were so pretty.
    So...We have grilled zucchini, yellow squash, vidalia onions and baby portabella mushrooms.
    Basted with:
    2 T olive oil
    2 T white wine
    Juice of 1/2 lemon
    2-3 cloves fresh pressed garlic 
    Mix it up & baste veggies before placing on hot grill.
    Grill for 4-5 minutes, turn veggies, baste again & grill another 4-5minutes.
    Do Not Over Grill. You don't want mushy veggies...blech :)
    The baste was not just for my veggies...it was for veggies that served 6!

    I made bison burgers too. Mmmmm....MUCH lower in fat and calories than beef! Laid that on top of some romaine and tomato and you have yourself one super delicious and FILLING meal!

    This meals breakdown is approximately:
    Cal: 380
    Carb: 32g
    Fat: 19 g
    Protein: 41g
    Fiber: 8g
    I log my food so I know where I stand at any given point. This meal was a perfect end to my day!

    Tuesday, July 13, 2010

    My Happy Meal

    DINNER....Look at my happy Gardenburgers!
    Wednesday's are kinda crazy here so I needed quick(er)!
    These guys are great when you're in a hurry. There are tons of great recipes out there to make your own veggie burgers, but these are great...ingredients??? Of all things-Vegetables! With brown rice and rolled oats to help hold it together! Wow! I say that because I've looked at some other products that are "vegetarian" burgers but all they are is processed crap with no meat in it. I don't want to eat that. These are great and tasty.
    Next we have some greens with yellow and red pepper along with some sweet, grape tomato's and my favorite Bolthouse dressing.
    Now that's MY kind of happy meal.

    Monday, July 12, 2010

    Lunch for Today

    Leftover salad from dinner the night before (romaine, red peppers, tomato) topped with 1/2 a can of tuna (or any other lean protein), a sliced hard boiled egg and my Bolthouse dressing and a yummy sliced kiwi! Easy, quick, filling and very good...Perfect!
    With a little planning the night before there is no need to go out for lunch and then attempt to guess what you're eating. This is cheaper, easier and much healthier than any salad that can be purchased at a store, restaurant or local drive through chain.


    Welcome to EveryONEfitnessandfood
    This blog is dedicated to helping people incorporate good, healthy, whole and clean foods into their busy lives. I am not a nutritionist, I simply love food and the profound impact it can have on our bodies in both negative but most importantly POSITIVE ways. I hope this blog helps others incorporate positive, healthy and mindful food changes into every day life.

    Here's a bit about me...
    My journey to health and wellness has been and continues to be ongoing. However, I got serious about weight loss and healthier eating about six or seven years ago when I simply got tired of the cycle of up and down weight loss. I was determined to make life long changes rather than having a knee jerk reaction to losing weight or dropping pounds for "that" special occasion or resolving yet again, that this year would be different only to find a couple of months in my motivation was as flat as a popped birthday balloon.

    I tried pills, shakes, fruits, only carbs, no carbs, liquid and any other diet you can put a name to! How about you?  I also lost weight in healthy ways but never remained consistent enough to see that success long term. I was D-O-N-E, DONE! So I began to exercise, I began making better food choices and within 9 months I had lost 25lbs. I was ecstatic and I refused to go back! To this day I have kept that weight off and then some.

    I continue to challenge myself by researching, learning and growing daily. A couple of years ago I wanted to start running and I couldn't run more than a block or two without feeling like I may keel over dead as my legs begged me to stop from mere shock :) Even though I had lost weight through cardiovascular activity, I didn't have the endurance to run much distance. With the encouragement of others and finding a program that worked for me I slowly began to build my endurance and run longer distances. I learned that baby steps will get you to any goal you wish to achieve and I bring that approach with me to any new endeavor I wish to embark upon.

    The key is and always will be consistency and awareness! We've heard it before...Make LIFESTYLE changes! Not changes that will cause us to drop X number of pounds in 10 days only to watch that weight creep back on as we slip into old ways. No, this time must be different! A favorite quote of mine and one that I live by daily is, "To get something you've never had, you must do something you've never done!" We can't keep doing the same things over and over with the expectation of a different outcome (isn't that the definition of insanity? And don't we feel insane when we continue riding the diet roller coaster?).  We/I must be the change we/I wish to see (Ghandi).

    I finally found my passion in life and I want to share, help and educate others on whatever journey they may be on. In order to be the best that I can be in this field I decided to go back to school and am currently working toward a degree in health and wellness. I am married, have two kids and work part-full time so going to school was just adding more to my plate but I was determined and knew I could make my dreams of helping others come true. 

    "Don't be afraid of the space between your dreams and reality. If you can dream it, you can make it so." -Belva Davis, American journalist and feminist.
    I love the journey and can't wait for more!