A Recipe for Success

I have been trying to figure out ways to make eating clean easier for others who aren't all in yet, or who are just thinking about how to do it.  It has been a struggle to put into words the exact formula for success in clean eating.  This morning I was looking at some of the other Facebook pages and blogs that I follow and someone commented that they wish someone would just tell them to eat x amount of this, and x amount of that, etc.  That's what I really thought I wanted to do for you, and you, and you!  But I realized when I read his post, that I can't.  No one can.  This is a personal journey and it's about what works for you and your body, and also for your lifestyle.

Gluten Free Pita Bread Recipe

Because I work full time outside the home, and have a 75 minute commute each way, I have had to develop my eating plans around that.  I can take my lunch to work but we only have a microwave and a toaster oven for heating.  So those are more things I have to take into consideration.  Also, we are often away from home on the weekends, so that's another factor.  But I no longer have children at home so, to me, that makes it a little easier, because my meals don't necessarily have to be kid friendly, although I think a lot of them are.  I know they are husband friendly, because MR jumped on this wagon right along with me with no qualms or problems.  And, you should know, MR is the king of desserts!  His motto has always been, life is short, eat dessert first!  But he has adapted to this lifestyle very easily, right along with me.  He still gets desserts from time to time... just cleaned up!

Cheesecake Recipe

While I can't tell you exactly what to eat for every meal and snack that will make you successful, I can tell you this...be INTENTIONAL about everything you eat.  Consider how it fits into clean eating and your lifestyle.  Remember some critical factors:  1) always pair protein with a complex carbohydrate, 2) eat 3 meals and 2 or 3 snacks every day, eating about every two or three hours, 3) no white flour, and 4) no white sugar.  For me, I have found that I have to limit the desserts, even the cleaned up versions.  I also limit the amount of wheat flour I eat.  I can have it, just not every day, and certainly not every meal.

Also, find some favorite clean eating bloggers, and follow them, try out their recipes.  It might help you, as it did me, to create your own blog and Facebook page.  I don't know how many people read any of these, but it does a few things for me.  First, it gives me a place to stash favorite recipes.  I also have them on Pinterest, but I have found that if I create my weekly menu here, with links to the recipes, then they are all in one place and it makes my life easier!  Second, it helps me to focus and remember why I even started clean eating. It was because I was tired of being overweight and feeling like crap.  When I eat clean, I truly do feel better.  And my thinking is clearer.  Third, it gives me a place to go back and reflect on my journey.  Especially when I find myself getting off track, I like to go back and re-read the blogs and posts and remind myself why this is so important.  And fourth, it allows me to share what I have learned with others.  It took me a long time to figure out how to eat right.  That sounds kind of silly, maybe, but I think a lot of us have fallen into the trap of thinking we can eat things with "healthy" on the label and that makes it okay.  I just didn't understand that truly healthy food is something we make ourselves whenever possible, and includes only whole food ingredients.

Black Bean Quinoa Salad recipe

I guess this still doesn't answer that person's request... tell me to eat x of this and x of that.  But hopefully, it helps someone.  If nothing else, when future me reads this, it will remind her why she is doing this and why it's important to stay on track.  And let me say one more time, for the record, this is not a diet.  This is a lifestyle.  This is how I eat for now and forever.  I have been doing it for over a year, very rarely eat anything outside of the parameters (and regret it when I do), and I just don't see any reason to stop.  Why mess with success?

Have a clean day!

KISS! Keep It Simple.... Sweetie!

I just went back through and reviewed some previous blog posts.  Reading about my friend Tom reminded me that I have not been staying true to just keeping it simple and basic.  I note that I had written a blog early in the year where I committed to doing just that.  I get a little sidetracked when I start seeing all these great recipes and want to try them.  I think I need to just allow myself to try no more than one new recipe a week, and not always have it be a dessert.  I really seem to gravitate toward dessert recipes!

Last night was a huge cheat.  I had macaroni and cheese, and not a cleaned up version.  I haven't had that in forever!  It was really good, I have to admit.  I also had a piece of chocolate cake with chocolate frosting.  Fabulous!  Actually, not as sweet as I might have expected, which to me is a good thing.  It was food catered by the Warrior Cafe at the National Military Medical Center at Bethesda.  The crew there really knows how to cook.  They are taking good care of our wounded warriors!

Partly because of getting a little crazy with recipes, and partly because I had all that good food last night, I decided this morning to get back to the basics.  Keep it simple!  Working 44 hours this week, plus 75 minute commute each way does not add up to time to make anything too time consuming.  Going back to smoothies for breakfast, leftovers for lunch, and easy suppers...  Remember that it's important to pair a protein with your complex carb, whether it's a meal or a snack.  And eat your snacks two or three times a day.  It keeps the hunger monster at bay so you don't munch on something you shouldn't... like the peppermint patties in the community candy dish on the secretary's desk.  Just sayin'.

A typical day might be:  Breakfast - green smoothie; Lunch - leftover black beans and rice; Supper - Burger with lettuce and tomato, and a side salad.  For my snacks in between I might eat an apple with a small handful of almonds, or a cheese stick (Trader Joe's are the best!) and some strawberries.  I like easy, portable snacks that I can munch on at my desk.

Also, remember to get some kind of exercise in every day.  Often, for me, it is just a walk.  I like to do it twice a day, but that doesn't always work, so do what you can.

So this week's menu:

MONDAY
Black beans and rice
This is so easy it's ridiculous!  Saute some chopped onion in a couple TBSP of olive oil.  Throw in some crushed garlic.  Then add a can of Mexican style stewed tomatoes and a can of black beans (drain and rinse the beans first).  Sprinkle in a little crushed red pepper if you like.  Heat through.  Serve over cooked brown rice.

TUESDAY
Burgers on the grill, veggies too!
Trader Joe's sells clean whole wheat burger buns

WEDNESDAY
Brown rice pasta or whole wheat pasta with marinara sauce from The Naked Kitchen
I usually brown some ground beef to go in this for protein.  The sauce is really easy to make, and makes enough that I can freeze some for another day.

THURSDAY
Hot dogs and slow cooker baked beans
Really? Hot dogs?!  We buy Hebrew National beef hot dogs.  While I would venture to say that a purist clean eater would not eat these, they don't contain sugar, and they are required to meet a standard since they're kosher, so I figure they are okay occasionally.  If I am going to eat a hot dog, which isn't that often, it will always be a good quality one like Hebrew National.
As for the baked beans, this recipe is also from The Naked Kitchen.  These are really close to what my mom used to make in the oven in a crock.  So yummy!

FRIDAY
Pizza
We either make a whole wheat crust, or by the fresh dough at Trader Joe's.  MR makes his own sauce with a can of tomato sauce and Italian seasoning.  There is always plenty of leftover sauce so he freezes it for the next time!  Add whatever toppings you like!

An Inspirational Story

The story you are about to read is true.  The names have been changed to protect the innocent... oh wait, that's Dragnet.  (If you don't know what that is, go ask your Grandpa!)  Seriously, though, the below story is true.  I saw it lived out.  I am still seeing it being lived out.  This is his journey, and I am pleased to share it with you.

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Tom’s Journey

In 2000 at the age of 41 I was diagnosed with a partially blocked artery near my heart. Since then I have been on cholesterol, high blood pressure, and other heart-related medications. Throughout the past few years I've tried to diet but always reverted back to my same eating habits which consisted mostly of processed, sugary, and mainly junk food. As I maintained my regimen of taking heart medicine daily, I noticed that my weight continued to increase. At my heaviest I weighed 232 lbs, but that is only what I was measured at the doctor’s office – I’m sure that I was closer to 250 lbs. In 2010, I began having severe knee pain and sought out an orthopedic doctor. In June 2011, I had arthroscopic surgery on my right knee but it didn't work and in December of the same year I had a total knee replacement. As my knee healed I had plenty of time to think about what I was doing to my body but once again I did not have the willpower to stick to anything. Another year went by of eating whatever I wanted and not really enjoying it.

Last summer, (2012), I watched the Joe Cross film, “Fat, Sick and Nearly Dead” and wished I had the willpower like those highlighted in that documentary. I tried juicing in the past but hated the mess it made and the cleanup of the juicer was a pain. I then began to notice the infomercial on the Nutri-bullet and thought that I would like to try it. However, it probably would have been another fad diet gadget that would just sit around the house after using it twice, like the juicer. It was also during this time that I began to notice a huge change in our good friends, MR & MRS. Both MR. and MRS. were losing lots of weight and talked about doing it while they ate “clean.” I thought that it sounded like a crazy concept and went back trying to drown myself drinking gallons of water each day and still eating whatever I wanted, thinking that the water would wash the pounds away.

Finally in October 2012 after feeling miserable about myself I was at Target and saw the Nutri-Bullet and decided to take a chance. I brought it home and I distinctly remember my wonderful wife looking at me knowingly as if it would be used twice then put it away with the juicer. Even so, my wife was supportive and began to help me by purchasing more fruits and vegetables which I could pulverize in my bullet to make a nice green smoothie. This actually took off and I began to eat 1-2 green smoothies per day. I them began to follow MR. & MRS. “clean” eating style and began viewing a variety of clean sites and redesigning our recipes. During this time my wife began to change our dinner recipes and adopted a Paleo concept. In a month I had already lost 8 lbs and I was motivated more than ever.

I began researching more about healthy eating and took more of an interest in green smoothies. After a few months of using the Nutri-bullet I decided to upgrade to purchase a Vita-Mix and once I had this gem… I was on my way. Now I start my day with a green smoothie and I either make one for lunch or take leftovers that I make into some type of salad. For dinner my wife will have a Paleo-style meal ready and I am able to stay full throughout the day. Unless I’m too busy at work to have my snack, I usually never go without eating something for more than a few hours. I love grapes, almonds, cucumbers, fresh fruit and any non-processed clean type of food. I was the type of person who would drink a case of soda in a week and eat a large bag of chips in one sitting. My favorite snacks were a glass of cold milk which I could dunk not one but several cookies in.

For those who believe they don’t have the willpower or for those who fall off the wagon, take it from me… you can do it. We all have our cheats and that’s fine, but eat clean 6 out of 7 days in the week and you will achieve your goal.

Now 10 months into this journey and 60 lbs lighter my doctor has taken me off all my meds… This was my ultimate goal – not just losing weight but getting off the meds. I thank God everyday for the work he has done with me and I pray that he continues to bless me.

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Okay, me again!  I am so happy for Tom that he has been allowed to go off all of his medications, and has had to get all new clothes!  You can do it, too!  You may need to start in baby steps, or go all in from the beginning... whatever works for you.   You can do it!

A Rose is a Rose

Do you call it a cheat?  Or a treat?  But it all amounts to the same thing, doesn't it?  Last night I had really just the little bit of salted caramel frozen yogurt, with mini (really super-mini) chocolate chips on top.  But to my body it's all just sugar, so it kept me awake for the longest time.  The up side to being so sugar-sensitive, now that I have essentially been off of processed sugars for well over a year, is that my body knows anytime it has taken in sugar.  I can almost feel the blood rushing around in my body!  Always a good reminder of why I don't eat that stuff (much) anymore.  So you can't sneak it in on me!

Okay, so back to eating right again today.  And actually, one little bit like that, to me, is not falling off the wagon... unless you then spend all weekend eating it!  But I won't, because I only bought as much as I was going to eat in one sitting... maybe 1/2 cup or so?  We went to a place called Ha-Ha's in Fenwick Island.  Serve yourself fro-yo in a bunch of different flavors.  Then you can add toppings like crushed Oreos, gummy bears, chocolate chips, brownie bites.... just all kinds of junk.  Nice for a treat now and then, but for sure not a steady diet!  We had actually planned to go go-karting, but a thunderstorm rolling in put the brakes on that (HA!).

I have noticed lately that I have been cheating more (still not a lot) than when I first started on the clean eating journey.  And I have noticed too that it has an immediate impact on my body.  So I really have to stop doing that.  I try to combat it by having healthier snacks around.  Here are some of the staple items we keep around to snack on:

Apples
Nut butters (with no sugar added)
Cheese
Greek yogurt (goes well with a drizzle of honey, some of the granola below, and a little fresh fruit)
Homemade granola (I cannot tell you how easy this is to make and I just LOVE IT!)
Whole wheat pretzels - we order these online from Martin's Pretzels.  The other week we were in PA, and went by the factory store and picked some up!
Fresh fruit, of course

Personally, I limit the amount of dairy and wheat that I take in, but MR doesn't seem to have any issue with it, so we always have that stuff for him even if I might not eat it regularly.  The key for me is really being more intentional about what I eat.  Not just mindless snacking.... that's what got me in this mess in the first place.  But considering how long it's been since I've eaten, and what I really want.  And, most importantly, drinking water first, preferably with a slice of lemon squeezed into it.  Apparently, oftentimes when we think we are hungry, we are just thirsty.  So, what do you snack on?  Do you think about it, or just do it?

Easy Dinners for the Weekend!

My weekend started early!  As of 4:30 tonight I am done working until next Tuesday!  YAY!  Hanging at the beach with my family!  I brought along some stuff from my fridge (waste not, want not, right, Mom?!)  But still had to figure out what to actually eat the rest of the week.  As usual, we based on our menu on what we already had.  And then MR ran to the store for the rest of the supplies. So, here we go!

THURSDAY (tonight)

Pizza!

I used  this dough recipe, but I didn't have any vital wheat gluten (forgot to bring it!) so skipped that part and it turned out fine anyway.  The recipe says it will make two crusts, but it really made one large (14"-15") with a thickness similar to a hand tossed (not thin, not thick).

For the sauce, MR just takes a 25 oz. (or something like that) can of crushed tomatoes, 2 TBPS olive oil, oregano and Italian seasoning to taste.  EDIT:  This makes a lot of sauce, of course, but we freeze it in a few small containers so we have it for the next time!  And there will be a next time!

Top with your favorite toppings!

Bake at 400 for about 14 minutes.

FRIDAY

Cheesesteaks - another wonder of the world!

When we have our cow butchered, we order steaks shaved thin for this purpose.  You can buy it this way at many groceries too.  Saute cut up peppers and onions in butter or ghee, then cook steak thoroughly.  Serve with provolone cheese and leftover pizza sauce (see Thursday) in whole wheat tortilla wraps, whole wheat buns, or skip the bread altogether and make Cheesesteak stuffed peppers!  

SATURDAY

Tortilla Soup

This is so super easy (HA!) and very tasty.  Soup isn't exactly a beach food, but I don't like to spend a lot of time cooking when I am on vacation!  I also have some leftover cooked chicken I will throw in, and a can of black beans (rinsed and drained).

SUNDAY

Hey, we have to go out once in a while!  We're at the beach.  How about some blue crabs?!

Hope everyone has a great week!  And eat clean!

The Recipe that Started it All!

When I first started toying with clean eating, I spent a lot of time talking to two of my nieces who I had noticed ate really healthy.  Then I looked at different web sites, trying to find information.  One of the first web sites I found, and have stuck with over the last year and a half, is The Naked Kitchen.  They have so many easy but fabulous recipes!  One day I was looking through their recipes and found Cinnamon Raisin Braids.  My mom used to make a bread type recipe that we called braid and, while this wasn't exactly the same, it made me think of her and how much I loved her braid.  So I tried this recipe.  It was pretty easy, didn't require a lot of weird ingredients, and very tasty!  It was when I first tasted the Cinnamon Raisin Braids I realized, "I can do this clean eating thing!"  If you could eat clean and still enjoy something like this from time to time, well, what's not to like!?

Since then I have made this recipe many times.  Once, I was a little lazy so decided to make it into two bread loaves instead of braids.  It turned out really well!  Plus, you can slice it off, toast it and butter it for a nice warm treat.  Today, I did that again.  Whether you choose to make this as braids or as bread, I know you will like it!

NOTE:  To make bread, when you get to step 7 in the recipe (below), divide dough into two equal portions, roll out into a rectangle about the size of a sheet of notebook paper.  Double the recipe for the cinnamon-honey drizzle, and spread it over the top of the dough.  Then roll up from the long side, seal the seams by pinching together, and then put in two well oiled loaf pans.  Allow to raise slightly while you preheat the oven. Bake at 325 for about 45 minutes.

http://www.thenakedkitchen.com/cinnamon-raisin-braids/
EDIT: The site where I got this recipe has a malware issue.  You can sub the bread from this recipe instead.

Grocery-Free Week! (almost)

I am really finding this hard to believe, but I just finished my menu for the week and I need to get two things at the grocery store!  A potato and a container of feta cheese.  Except when I lived alone, I don't think a week of my adult life has gone by that I didn't have to drop some serious cash at the grocery store.  This is so cool!

When we were first grocery shopping together... a very long time ago... MR and I would spend about $60 a week at the grocery store.  We also ate out every Friday night, and sometimes had Sunday dinner with my family.  Then the kids came along so of course the grocery bill got exponentially higher, and higher, and higher as they grew.  Baby girl went away to college and #1 son has been living with us lately, so our bill has been right around $100 a week, not including an approximately once a month (or so) trip to Trader Joe's and a less frequent stop at Whole Foods, plus whatever we picked up at the farmer's market on Friday nights.  And of course, not counting beef, since we buy that once a year.  So I would say we don't spend a lot on groceries, compared to some families, but having a week where I should be able to spend less than $10 just totally blows me away.  Since we are getting the beef for the year this week, I need as much room as possible in the freezer so my menu is based entirely on what's in the freezer.

SUNDAY
Grilled Delmonico steaks and Greek salad

MONDAY
Pasta with meatballs/sauce
The meatballs were leftover from a previous menu as was the sauce

TUESDAY
Grilled chicken
Vegetables
I found some chicken buried in the freezer!  YAY!

WEDNESDAY
Sundried tomato and mushroom meatloaf and vegetables

THURSDAY
Shepherd's Pie

I also plan to make smoothies (lots of frozen fruit in that freezer!), spinach/egg cups, and granola.  Lunches will be leftovers for the most part.  And snacks will be Greek yogurt with honey and either fruit or granola, or an apple with some peanut butter.  I am hopeful that I can actually get through the week without buying any additional groceries!  Hope you have a clean week!