Recipes to Share on My YUM Clean Eating Day!

Hello friends!

I wasn't going to post tonight - I have one I'm working on but not quite ready to share. But then I had such a great food day I had to share with you how you can enjoy food - YUMMY FOOD - and still keep things clean! It felt like a win sort of day. ; ) And it goes a little somethin' like this...

I started off my day like most others - a Isagenix vanilla protein shake:
In my handy dandy magic bullet cup:
1 cup low sugar OJ
1 packet IsaLean Vanilla protein powder
small handful of frozen mango (no sugar added)
small handful of frozen strawberries (no sugar added)

Blend until smooth. Easy, peasy.

I enjoyed cubed cantaloupe for a snack, but I was JONESIN' for pizza. Like a legit craving. I packed salad. That's just not what I want. So... I decided to take the short drive over to Green Belly and order a pizza. If you haven't been to Green Belly, you should check them out. Good, clean food - environmentally responsible packaging.


<-- Here's the picture of it. So. Good. And it's big enough that I have lots of leftovers!


I had a Greek yogurt later this afternoon (no artificial flavors, sweeteners or colors). Then I realized - It's my gal pal's Half Birthday! I knew I'd see her at our regular Tuesday workout. I didn't want to show up empty handed. What could I make that is a) yummy, 2) clean, and iii) doesn't taste like diet food ?!?

I stumbled across this recipe online, and fell in love! It's so easy! 5 minutes to mix it up and core the apples and 25-30 minutes in the oven! I was able to whip these up tonight before heading to the gym. They were a HUGE hit. This is going to be a recipe that I memorize and make for regular snacks. Feels like cheating, but isn't!


Baked Apples w/ Oatmeal Streusel Topping

1. Slice 3-4 apples in half with a large knife, then scoop out the seeds and stem parts with a melon baller.

2. Mix together:
1/2 stick/quarter cup melted butter (yes, real butter - I chose unsalted)
1/2 cup oats (I chose organic, whole grain oats and used a bit more - they didn't have any steel cut on the shelf. Bummer.)
1/2 cup flour  or gluten-free 'flour' of your choice (I used whole wheat flour - NOT bleached or "enriched" flour)
1/2 cup sugar, Stevia or Truvia, or substitute with date syrup or molasses or agave syrup. (I used molasses and 1/4 cup of Stevia) 
1 tsp cinnamon ( I used MUCH more!)
pinch of ground ginger
pinch of salt ( I prefer sea salt - and used about 1tsp. I like the salty sweet taste)
You can add raisins, dates, golden raisins, craisins... I didn't this time, but WILL next!

Don't know how to substitute cleaner choices for what the recipe calls for? Here is a place to help you!

3. Fill and top apple halves with the mixture.

4. Bake at 350 F until tops are golden brown and apples swell, about 30 minutes.

Holy. Deliciousness.

So, we worked out, enjoyed Half Birthday Half Baked Apples, I headed to Zumba to shake what my mamma gave me. I hadn't had dinner and was well on my way to gnawing off my own arm by the time I got home. I could have grabbed ANYTHING and shoved it in my mouth, but why not keep the clean streak going?

Omelet Wrap
1 egg + 1 egg white, beaten
a 'splash of unsweetened almond milk - it makes the eggs fluffier!
a handful of sliced mushrooms - I like the Baby Bellas
a handful of sliced green pepper, diced (or whatever kind of peppers you like, this is what I had on hand.)
1 slice of natural Havarti cheese (or whatever cheese you like or have on hand - no "fat free" cheese or "diet" stuff... keep it real!)
1 whole wheat tortilla

1. Warm a skillet or griddle w/ a touch of olive oil.

2. Beat together eggs + egg white, almond milk, mushrooms, and peppers. Salt & pepper to taste.

3. Cook until the egg starts to set solid. Carefully flip over to cook the top side - OR just scramble it! :)

4. Place on the whole wheat tortilla and add the Havarti cheese on top (oooh melty and yummy!!!

Next time I'll add spinach and maybe diced tomatoes!)  ENJOY!! Super easy, mild flavors, filling and - you guessed it - CLEAN!!!

I just wanted to share with all of you - in case you were wondering how you could find things that taste good that are good for you. I hope this helps!

Cheers! Until next time,
<3 Jen

Roll with It... The Foam Roll

Hello Friends!

I've always loved being active. I played sports in school (volleyball, track, cheer leading - yes, it IS a sport!), and started running 5 and 10k races and eventually upped my distances to half marathons. With the help of Team In Training, I completed my first marathon, triathlon and century cycle rides.  Little did I know, I was missing a tool in my tool box. Something that could have improved strength and flexibility and muscle recovery. 

THE FOAM ROLLER.

Apparently, I was way out of the loop. I've heard people talking about it, but figured it was something recommended by their PT or was specifically for some injury they had. Turns out, foam rolling is for anyone! Ben introduced me to the foam roller after a tough workout. YOWSAH. Who knew that your muscles and tendons got so tight? He explained to me that by breaking up the "knots" in  your muscles, you increase the blood flow, which allows the tissue to heal. He used his hands folded together to show me. Interlace your fingers and then twist slightly. It looks like a section of the Rocky Mountains. As you start to straighten your hands out, your fingers can lay straighter and smoother. He explained that long, lean, muscles are more flexible, stronger and give the desired look we're all chasing.  

It's easy, they are inexpensive, and can really help to speed recovery after a tough run or workout. You can purchase foam rollers from a wide variety of retailers, including Target, Walmart and Amazon.com, and they are a really affordable addition to your fitness tool box.

Here's an info graphic I found that lays it out for you! Roll with it!

So, give this roll a try! It doesn't feel like a relaxing massage - in fact, it can be a bear (putting pressure on tight/sore spots doesn't tickle), but like ice baths - the results are well worth the temporary discomfort. 

Happy rolling!

<3 Jen

Is it REALLY that SIMPLE?

You remember the 80/80 rule? No? Let me remind you: Your health and fitness is affected by what you eat - 80% of your weight loss/weight management is linked to what you eat.  My goal is to follow a clean and healthy eating plan at least 80% of the time - hence, the 80/80 rule.

So I was surfing today, reading articles, blogs, and the usual inter-web stuff... and I can't help but stumble across the "magic pill", "magic powder," "magic drink" - whatever - and "6 moves to get you bikini ready" articles.

UGH. Seriously? There is no quick fix, people. I don't know of any other way to say it. It's not realistic to think that we can drop 50 pounds of fat, just by shaking this chemical on our food and not change anything about our lifestyle. Our lifestyle is what got us here... how can you CHANGE YOU without changing your LIFESTYLE?!

I love to workout... most of you know that. But for YEARS my body didn't change. I'd lift heavier weights, work in some cardio, trained for a marathon, triathlon, and century cycle ride, and still, I couldn't get my weight down. Guess what? It was what I was (or wasn't) eating!!

Looking back, I can see so many things I should have changed. Maybe I wasn't ready. Maybe I didn't believe it. Maybe I was ingesting too many "diet" foods and not enough REAL food. And, I wasn't getting enough lean and clean protein.  I needed guidance, and a wake up call!

This E-Card sums it up pretty nicely for me (and my Facebook friends saw that I posted this the other day...):

Even when I thought I was eating right - it was over processed, "diet", low-fat, fake, artificially sweetened and colored, nutritionally bankrupt food. And I was getting nowhere, fast. I calculated the calories I was taking in pre-30 day cleans, and I was actually eating fewer calories than I did during my cleanse. But I was always hungry, and cheating/snacking was a constant temptation before.  Too many carbs, to much fake stuff. My body didn't know what to do.  Clean eating really  has made a difference.  Seems like a no-brainer, but it sure took me a long time to get with the program. (I have a mentor to thank for that.)

Here's the other thing - that other 20%. If eating is 80%, then exercise is the other 20%. We need to get a good mix of strength and cardio work in to make our bodies the best they can be (2 of the 5 pillars, people!)

It's not easy. But it's worth it. There are so many ways for us to get active, even in the winter here in the frozen tundra of Omaha!

These were my rental snow shoes for a hike in Jewel Park, Bellevue
They didn't even look like tennis rackets! Was almost a deal
breaker... almost.

• Walk your dogs. If it's snowy or icy, YakTrax are great!  The furry boys and I have a nice 3 mile loop we do through our neighborhood. Enough hills to make it tough, and a pace that makes me breath hard, but I could still talk. To myself. Well, that's another story...
• Snow Shoe Hiking!  I went to UNO's outfitter (open to the public, not just UNO students!) and rented snow shoes. I hiked the trails of Jewel Park in Bellevue, but there are lots of places you can explore.  Grab a pal and hit the trail! 
• Trail running / walking. With proper clothing (thin layers, and stay away from cotton!), you can enjoy time outside in frigid temps. Find a local bike path, or go off the beaten path to some of the running trails around town. Enjoy some nature time. Some quiet. A cold nose. Feels great, huh?
• Group Fitness Classes. I know that most area gyms and studios offer a variety of classes - your just have to find the one that interests you!  I love Zumba, spinning, kickboxing, Body Pump, pilates - all of those activities are more fun with groups of people, in my opinion. You can check out schedules online and come spin with me! 
• Fitness videos/ Fit TV.  Maybe you only have 30-45 minutes. That's perfect. Scootch that coffee table over and get moving. Online videos on YouTube, DVDs, even cable or satellite channels dedicated to fitness. There really is no excuse.
• Ice Skating. Pick a rink and pull on those skates. Great exercise - both physically and in humility! There are outdoor rinks and indoor centers - choose your favorite location and get going!

It doesn't have to be "work" - finding fun ways to stay active can be a family affair. Get the kids moving. Grab the hubster (we play volleyball on Monday nights!), meet new friends, have some quality time with your dogs - they are like kids, too.  Just remember to MOVE. 

If it were easy, we'd all be super models, right? (Minus the big hair and bad make up.) Small steps, clean food, get moving. Now's the best time, no?

I'm ready for my clean enchilada leftovers for lunch tomorrow (YUM!)... for my next blog entry, I'm finding yummy and clean versions of my favorite "burgers" - I've been thinking about spring and summer grilling season and I want to try out some to see what I like. With the impending snow-pocalypse coming straight for us, what else would I be thinking of but grilling season?! :)

Do you have a favorite clean and healthy burger (of any kind) recipe? SHARE! I'll try it and post what I think here!

Until next time,

<3 Jen

Rest & Relaxation - An Important Pillar!

Hello friends!

This week I've learned a very valuable lesson. We all need to build rest and relaxation into our lives. Regularly. It's not a splurge to be well rested or to find time, each day, to unwind. It's a necessity.

Friday, the hubster and I were lucky enough to get massages. I hadn't had one in years. Why not? I didn't think I was worth it? I could always find something else I should be doing? No time?  Hogwash!

Holy. Cow. I needed that.

After some pretty tough workouts, sore legs, butt, arms, chest and shoulders (!! on the shoulders), I needed to back off and relax. Replenish. Renew. A day of fun stuff, a massage, lots of easy walking, and some diet splurges (Ted & Wally's Mint Chip ice cream!), and I felt like whole new me.

Did you know some of the benefits of massage are:

• Natural reduction in the stress hormone Cortisol
• Decreased stiffness and pain in muscles and joints
• Positive affect on a person's delta waves (deep/quality sleep patterns)
• Increased production of white blood cells (improved immune function)
• Relief from PMS's symptoms (Ladies!)
• Increased alertness and clarity overall
• Relief from migraines
• Increased and improved blood circulation (improved lymphatic drainage - your body's natural detox system)
• Massage has been found to relieve fatigue, pain, anxiety, depression and nausea in cancer patients. 

Ours is very similar to this one!

Plus, it feels REALLY good, right?  And, you don't have to pay through the nose to enjoy a good rub down. It's nice when the hubster offers to give me a back rub (and visa versa), but self massage can be a nice way to unwind and doesn't cost a thing! All the body shops in town have massage rollers and gadgets, we have a hand held one that is just smooth plastic with 4 legs with rounded/ball like feet. The hubster got a nice rub down with it this morning (it was his turn). It's also AWESOME for sore legs. 

My advice to you, friends, is to take a little extra time for relaxation. Every day. Even if it's 5 extra minutes in the shower, 30 minutes of reading before bed, self (or partner!) massage, or splurging on a pedicure with leg massage or full hour rub down. It doesn't have to be expensive to work.

I hope you all have had a wonderful weekend and are rested and energized for the upcoming week. Until next time....

<3 Jen

Finding Comfort in Comfort Foods?

Hello Friends!

We've all heard the term "comfort food" before - but what is a comfort food? What makes it comforting? Is comfort in food good like it is in my favorite pair of jeans or super soft hoodie? What comes to mind when you think of comfort foods?

Well, the answer to that question varies from person to person. According to some sources, men's and women's answers are different categorically. Men typically associate warm, meal foods with comfort, while women will look to desserts or snacks for comfort. Age groups also show a divide. Either way you go, both men and women tend to associate comfort food with guilt.

Why?

It's just food, right?

Here's the root of it, from a women's perspective (since that's what I am): We seek comfort in food in times of emotional stress. We want food that will trigger those happy chemicals in our brain. Foods that are connected to good memories (warm cookies with grandma, special cake on birthdays, casseroles hot and bubbling after a long cold winter day). We gobble up the edible comfort in an effort to boost our mood, but guess what... the foods we grab for comfort are often part of the problem. Heavy, processed, high in sugar, low in nutrients - these foods just give a big push to the shame Ferris Wheel. 'Round and 'round we go.

So, what can we do? Let's change how we think of comfort food! You know what makes me feel good? When I find a new recipe - clean! - that is delicious! I feel good about the positive choices, the way the food makes me feel, taking care of myself and my family (if they'll eat it :o) ) and sometimes, the prospect of having yummy leftovers.   It can be sweet and feel delectable. I can be savory. Heck, it can be cheesy! All things in moderation, and when made with good quality ingredients and a reasonable portion - you can have anything!

My "guilty pleasure" foods, my go to comfort foods are:
Savory: Grilled cheese & tomato soup
Sweet: Chocolate Cake
CHEESY: Pizza!

So, let's find ways to make these foods clean and healthy, and enjoy comforts again!

Grilled Cheese
Where does the guilt come in? Butter, cheese, bread that is less than stellar nutritionally? Let's fix that:

Check out these tips for a history of this comforting treat and tips on how to make perfect grilled cheese that you can feel good about.
My choice: hearty Ezekiel bread, brushed lightly with olive oil, thin slices of Gruyere and Gouda cheeses, and spinach leaves or thin slices of avocado, or very thin slices of pear (crunch!), toasted to perfection!



Chocolate Cake
It feels like indulgence, birthdays, getting first place in the science fair, coping with bad break-ups with your bff's at your side... Chocolate Cake is probably my ultimate comfort food. But lets face it. It's a diet wrecker, and guilt factory. Why? It's like Bill Cosby said, "eggs, milk, wheat... that's nutrition!"
Unfortunately, when we make cake, we typically grab the oil, margarine, sugar, and processed everything. Let's fix that:
This recipe for molten chocolate cake feels naughty, but it's really nice!
With a short list of ingredients that you likely have in your home, this recipe is clean and delicious. The trickiest part is getting the baking time right. It's like the cable guy, "sometime between 9 and 12"... but once you figure it out... heaven.

Pizza

I think pizza is the all time best party food, comfort food, hangout food - quite possibly the world's most perfect food, period. All the food groups can be represented, crunchy and gooey, spicy and cheesy, it's like paradise on a crunchy golden crust.  Oh, except grease, fat, and all the things that make this comfort food anything but. Let's fix that:
This recipe is completely from scratch, but there are likely some good, clean options at your local market for dough. I think I'll give the make my own dough version a try this week, but am a realist and know that hours of rising is not really available in my daily schedule.
My all time favorite pizzas are those with tons of fresh veggies and a mild sauce that isn't too sweet. Play with herbs and spices until you find what you really love. Pizza doesn't have to be sinful - it could be your Friday salvation!

Now that you know you can get comfy with your favorite comfort foods - start to explore your options. Thank goodness for the internet and access to all sorts of recipes and products we didn't know existed. It's fabulous to be able to share, no?

Clean eating doesn't mean I'm on a diet - it means that I'm putting good things in my body so I can get good things out. And I love food too much to eat anymore yucky diet food that comes frozen in a box.

Do you have a favorite clean comfort food recipe? I'd love to hear about it and try it out! Post it in your comments or give me a link! This works so much better when we share!

Until next time, take comfort in clean foods!
<3 Jen

Going Overboard? Where's your balance?

Hey there, friends!

So, I've survived the 30 day cleanse, unscathed. I even said "no thanks" to Eileen's Colossal Cookies (chocolate chip!) today. Just didn't want it. (Who am I?!)

Next steps? Well, before jumping into the plan of attack with you, I wanted to share a hilariously ironic post from a blogger I now follow.

Check out this story - you will laugh (unless you have zero sense of humor, in which case, I can't believe you're here), and realize that sometimes we take things too far.

It's all written very tongue-in-cheek, but it's important to remember that BALANCE is still the most important thing to remember about our pillars of healthy life.  Make the best choices you can, that fit your life/budget/tastes. What makes you happy may be quite different from what makes me happy.

I also encourage you to consider doing research on programs or plans that you don't know about or understand. And then talk to someone who ACTUALLY FOLLOWS IT. You need a mentor, someone to help you find your way.

The Isagenix plan has worked very, VERY well for me. I needed accountability and something that was easy to follow (not as in "not challenging", but as in "no brainer"). I also had access to a fabulous mentor. Without Ben to guide me in my new nutritional endeavors, sharing his secrets and what worked for him, and kicking my butt regularly (5-6 days a week), I may not have had the same results. And as I continued to feel good and look great, my motivation to continue got stronger. Somehow I've transformed into a "morning exerciser" and am a regular at the 5am cycle/TRX/Combo classes offered at his studio. He has been integral in helping to understand how the food I eat affects everything and how it isn't all or nothing (he's responsible for half of the 80/80 rule).

Let's face it. It's good to have an ally.   Thanks for your help, Ben! I'm ready to keep going strong! (I say that, even though today my hamstrings, gluts, chest and shoulders are SCREAMING at me after the last two days' workouts!)

I'm sure there are many programs out there - I'm just sharing with you what worked for me. Every body is different, and we all need different things. Make sure you're tool box is full. And try not to go overboard. Balance, remember, is key.

All I want now is rabbit and kale. Who knew? :-P (You'll only get it if you read the story, so go on back and READ it.)

So, find your balance, find a mentor, and find the path to the most awesome version of yourself. It's time to start living our "whole life"!

<3 Jen

Make Fat Tuesday Anything But...

With Fat Tuesday sneaking up on us (TOMORROW?!), I wanted to find some tips that would help us all stay on track, despite the yummy temptations typically seen on Fat Tuesday.

I plan to hit the gym with my trainer and gal pals and then make my way to Zumba for a themed night of calorie torching booty shaking. 

Check out this article with some great tips and tricks to help keep you on track this Fat Tuesday or this article with some healthy twists on your favorite Fat Tuesday recipes. And remember to DANCE. Shaking all that your mamma gave you is a serious workout, and the best part is that it's fun!

I won't bore you with much more tonight, but isn't being successful about being prepared and making good choices? Exactly! So, have fun, be safe, and make good choices. Oh, and remember the 80/80 rule - just pick it back up where you left off on Wednesday morning.

Oh, and pics or it didn't happen. That's what the hubster says. (WINK WINK)

<3 Jen