Progress - it's something!

Took my measurements today..

Lost .2 ounces (it’s something).

Lost .8% body fat

Lost 1 inch off chest (total lost is 3 inches)

Lost 0.8 inches off arms (total 0.8 inches)

Lost 0.5 inches off hips (total 2 inches)

Lost 1 inch of waist (total 5 inches!!!!)

Lost 3 inches off thighs (total 3 inches - this may not be correct – I am now measuring 6 inches about the knee and then going around just to make sure It’s same spot every time)

Lost 1 inch off calves (total 1 inch – this is SLOW)

Motivation - How a "My Fitness Pal" friend lost 100lbs

I love reading inspring stories and this one is great.  Its a healthy way to lose the weight and very inspiring.  My favorite quote from him is:

There are two types of pain. The pain of discipline and hard work, and the pain of regret. The first pain is temporary and will be replaced by the pleasure of accomplishment. The latter will eat at you for a long time in a very uncomfortable way.
http://coloradokeith.com/how-to-loose-100-lbs-playing-outside

You probably clicked this article hoping for a secret easy way to lose weight.  Unfortunately I don't have some big secret, however, I hope you will enjoy my story.  I think it will show you that you can lose a siginifcant amount of weight, change your life, and have a great time doing it. If you read to the end I will give you some unsolicited advice on how you can make similar changes in your life.
How I Got FatI am a Colorado Native, who grew up in the Colorado Springs area.  I have always been a husky guy.  My parents love the mountains, and we spent lots of time playing in the great outdoors when we were kids.  This level of outdoor activity kept my weight somewhat in check.
After College I was lucky enough to land a great job with Lockheed Martin.  The unfortunate darkside of this job was that it meant long hours of sitting in front of a computer.  After the long day I would come home crack a beer and plop down in front of the tv.  This pattern of course, led to pound after pound slowly sneaking onto my body.  In 2006, I was lucky enough to marry the love of my life in a beautiful tropical setting.  A few months before the wedding we both dieted really hard to lose a significant amount of weight.  Upon returning from the wedding we rebeled against the diet, and the pounds came back as fast as they had left.   We moved to Caste Rock, and my level of activity continued to decrease.  I had somehow all but forgotten my love for the outdoors.  It was now replaced with a love of food and TV.
The pounds kept piling on and I had just resigned myself to being a 'Fat Guy'.  In the fall of 2009 I was staring 300lbs in the face.  That was a scary prospect.  I started to make some small changes which resulted in losing a few pounds over the next few months.   In March of 2010, a routine doctor's visit noted that my blood pressure was getting pretty high for my age.
I started thinking about the fact that I was working hard to invest money for my retirement, but I was not investing anything in my health to ensure I could enjoy my retirement.   The time had come to deal with the problem.
Here is  picture of Angela and I in September 2009.  (Look at my fat little fingers! Yuck!)

How I Fixed It I knew from past experience that a diet and gym was a path to long term failure.  So instead I tracked my calories and analyzed my life to figure out what the biggest problems were.   Slowly I made small changes that I knew I would be able to live with for the rest of my life. This included reducing how often we were eating out, adding in healthy fresh food, and giving up alcohol.  Of course another obvious problem was my completely sedintary lifestyle. Having a unique distain for hours on the hamster wheel (treadmill), I knew I needed to be active outdoors in order to have success. I knew I used to love hiking, golf, and riding my bike.  So I started out slow with some easy hikes.  I increased the amount of time I spent outside by 10 fold. I didn't worry about what I was doing, as long as I was being active and enjoying myself.  Sure enough the pounds began to slowly slip off.  
My first symptoms of the 14er bug bite appeared mid summer 2010.  I had been on 14ers as a teenager, and I remembered how much fun it was.  I set a goal to get in shape to climb 14ers, and so I began training.  I was still really out of shape, and I thought tackling a 14er that year would be irresponsible.  Instead I set a year long set of goals that would get me in good enough shape to enjoy myself and be safe.  I started with 3-5 mile hikes in the foothills around Castle Rock. At first it was 300’-400’ elevation gain per hike.  By the October I was  50 pounds lighter and able to do the infamous Manitou incline in a little over an hour.  

I also read and researched to keep motivated.  I bought “Mountaineering: The Freedom of the Hills"  and spent a lot of time studying it.  I checked out dozens of climbing books from the library.  One of them I particularly enjoyed was Halfway to Heaven.  I enjoyed it enough that I got my wife Angela to read it as well.  After months of hearing me babble I could tell that she to was getting intrigued by climbing. Halfway to Heaven talks a lot about the website 14ers.com . I joined the site and found a great community of local hikers and climbers that were very motivated to climb the mountains that surround us.   

Throughout the winter we continued to hike, and we got back into snowboarding.  We bought microspikes and snowshoes so that we would be able to stay out in the winter conditions.  By January I had shed 70 pounds and I knew climbing would be much easier this summer.   I wanted to increase my cardio capacity so in February I started the Couch to 5k running program.  I completed my first 5k at the beginning of April. The training was tough, but I could really feel the difference when I was out on the trail.
Me and Angela after completing first 5k.

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Where Am I At TodayIn March I bought a new bike, and really got into cycling as well.  I found it to be my second favorite activity behind hiking.  It was also much easier to do on a daily basis, and again I noticed a difference in my endurance on the trail.   By mid summer I was riding 30 miles on the bike, had run a sub 30 minute 5k, had a 47 minute time on the Incline, and was hiking harder and harder trails with increasing ease.
In July I finally stood on top of a 14er.  The mighty Mt Elbert, the tallest one in Colorado.  All the training had really paid off, and the hike went better than expected.
For us the journey is just beginning.  There are more mountains in Colorado  than I can hope to climb in my lifetime.  Many of them are far beyond my current technical and physical abilities.  This means I have many years to get in progressively better shape.  Which is now an exciting prospect.
I have lost a total of 112 pounds since September of 2009.  Here is a picture of me on July 4th.

TipsSo I wouldn't want to leave you with out some lessons I learned along the way.

• There are two types of pain. The pain of discipline and hard work, and the pain of regret. The first pain is temporary and will be replaced by the pleasure of accomplishment.  The latter will eat at you for a long time in a very uncomfortable way. 
• You won't be successful unless you set goals.  You need to set some really lofty long term goals.  Something that seems almost impossible.  Then set lots of intermediate goals that when combined will get you to your big goal.  This gives you plenty of successes to celebrate along the way.   You need to move slowly, but at the same time push yourself hard.  You will soon be amazed at what you can do.
• Find a motivated partner that has similar goals if possible.  My wife has been a great partner. She has made tremendous progress herself, and has been right there beside me training, riding, and climbing.  Victory is even sweeter when you have someone to celebrate it with. 
• Make small incremental changes in your life.  Every few weeks look at your habits and try to eliminate the worst of what you are doing.  Make better bad choices, and make all of the changes permanent.  Small changes coupled with a lot of time lead to some really big results.  
• I know this isn't going to be popular, but you should eliminate or drastically reduce your alcohol intake. 
  • Alcohol is full of bad calories.
  • It reduces your body's ability to metabolize fat. Your liver learns to prefer it as fuel, and stores fat.
  • You are far more likely to make poor food choices after drinking.
  • Even a small amount of alcohol the night before a big activity will reduce your peak performance.  A lot of alcohol, and you will probably just stay in bed instead of hitting the trail. 
  • Alcohol messes with your sleep, and dehydrates you.  Sleep and hydration should be top priorities for anyone seeking a fitter lifestyle. 
• The things we think will make us happy in the short term, are really the enemies of our long term happiness.  When the alarm goes off on a cold day, I feel as if nothing would make me happier than shutting it off and skipping my workout.  Once I get going and complete the workout I have a much happier day than if I had chose to stay in bed. The same is true with your food choices.  Even though it seems that second cookie is really what you want, it is the enemy of your long term happiness. 

I hope you have enjoyed the article, and perhaps it will motivate you to do something better for yourself.  I know I am very happy with my choice to change my lifestyle.

Walnut Blueberry Banana Bread

Walnut Blueberry Banana Bread

Sweet Potato Sticks with Creamy Chipotle Dipping Sauce

Sweet Potato Sticks with Creamy Chipotle Dipping Sauce

Sweet Potato Gnocchi with Light Bolognese Sauce

Sweet Potato Gnocchi with Light Bolognese Sauce

Skinny Skins

Skinny Skins

Shepherd’s Pie with Buttermilk-Chive Mashed Potato Crust

Shepherd’s Pie with Buttermilk-Chive Mashed Potato Crust

Not-So-Fried Chicken

Not-So-Fried Chicken

Mexican 5-Layer Dip

Mexican 5-Layer Dip

Mediterranean Calzone

Mediterranean Calzone

Individual Chicken "Pot Pies"

Individual Chicken "Pot Pies"

Guiltless Chicken Parmesan

Guiltless Chicken Parmesan

Clean Mac ’n’ Cheese

Clean Mac ’n’ Cheese

Chicken Cordon Bleu

Chicken Cordon Bleu

CE "Ice Cream" Sandwiches

CE "Ice Cream" Sandwiches

Olive & Sun-Dried Tomato Spread

Olive & Sun-Dried Tomato Spread

No-Guilt Double Chocolate Mint Shake

No-Guilt Double Chocolate Mint Shake

Multigrain Pancakes with Raspberries & Ricotta Sauce

Multigrain Pancakes with Raspberries & Ricotta Sauce

Molten Lava Cakes

Molten Lava Cakes

Italian Olive Oil Bread Dip

Italian Olive Oil Bread Dip

French Toast Sticks

French Toast Sticks

CE Homemade Ketchup

CE Homemade Ketchup

Bulgur Waldorf Salad

Bulgur Waldorf Salad

Avocado Pesto

Avocado Pesto

A Better Béarnaise Sauce

A Better Béarnaise Sauce

Whole-Wheat Wonton Wrappers

emClean Eating/em Whole-Wheat Wonton Wrappers

Country-Fried Steak with Mushroom Gravy

Country-Fried Steak with Mushroom Gravy

Parmesan Popovers

Parmesan Popovers

Chevre & Herb-Stuffed Cherry Tomatoes

Chevre & Herb-Stuffed Cherry Tomatoes

Carrot Bread with Apple Glaze

Carrot Bread with Apple Glaze

Steamed New Potatoes with Olive Oil, Parsley & Chives

Steamed New Potatoes with Olive Oil, Parsley & Chives

Meatball Sub with Roasted Veggies & Tomato Sauce

Meatball Sub with Roasted Veggies & Tomato Sauce

Classic Tacos

Classic Tacos

Spanish Pork with Redskins

Spanish Pork with Redskins

Roasted Asparagus & Herbed Potato Pie

Roasted Asparagus & Herbed Potato Pie

Orange Chipotle Chicken with Cilantro Rice

Orange Chipotle Chicken with Cilantro Rice

Baby Potato Salad with Peas, Mint & Ricotta

Baby Potato Salad with Peas, Mint & Ricotta

Chicken Parm!

Chicken Parm is my bf's favorite and it has become my favorite too!  On a mission to come up with Clean and healthy versions of our favorite foods I have created this masterpiece.  It's literally AMAMAMAMZING!!!!!!!!!!!!!!!!!!









Ingrediants:
Home-Made Tomato Sauce (look at my recipe on this blog)
4oz chicken
1/8 low fat cheese
1/8 fat free cheese
salt/pepper
oregano
basil
italian seasoning
Egg whites
Wheat Germ

Directions:
Heat oven to 400 degrees.  Pound the chicken thin.  Coat in egg whites.  Batter in wheat germ.  Add spices to the top of the chicken.  Put in oven for 10 minutes.  Flip and put in another 10 minutes.  Then put a layer of sauce and top with cheese.  Put in broiler for 3-5 minutes until it looks crispy. 

I paired this with salad and my home-made ranch.  However, you can add ezekiel pasta if you'd like.  I would recommend 1oz of pasta with home-made sauce.  The pasta adds about an extra 100 cals if you have 1oz ezekiel.

Nutrition from "my fitness pal" - This is for the chicken parm in total using ingrediants and amounts above (no pasta):
Cals 305
Carbs 18
Fat 9
Protein 39
Iron 14
Sodium 463

Inspiration - Body Transformation

Here's what she had to say:

I AM FINALLY WEARING A BIKINI AND SHORTS FOR THE FIRST TIME IN MY ADULT LIFE!!!!!!!!!!!!! I COULD NOT BE HAPPIER AND SOOOOOOO FREAKIN' EXCITED!!!!!!!!! I'M ON CLOUD NINE!!!!! I hope this video inspires and motivates you to reach YOUR own personal goals! One thing I have learned from this experience, is that anything is possible, and we ALL have the capabilities to make a positive change and difference for the better of our mind, body and spirit!!!! Tosca, The Eat-Clean Diet, The Kitchen Table and The Oxygen Magazine helped change my life, and I KNOW it can help change yours!! You can, You will, and You must do this!!!!! Never Give Up!!!!!! 

Menu Planning!

To stay on track I always have to plan ahead!  Failing to plan is planning to fail!  I tend to try to stick to the same foods for breakfast, lunch and snacks during the week.  Dinner is where I try new and exciting things.  On the weekends I'll swap a snack I may have down with some new recipe I want to try.  But for the sake of planning I always have something in my time slots!  I never want to guess at what I should eat because when I do that I usually grab something that makes me feel "blah" after!  Here's my plan for this week.  I swapped my Monday and Tuesday dinners.  I tend to swap because some nights I want what's for dinner on another night.  

Clean Eating Chocolate Chocolate Chip Muffins

Clean Eating Chocolate Chocolate Chip Muffins
(Makes approximately 18 muffins)
Ingredients
1-1/2 cups whole wheat pastry flour
2 tsp. baking soda
1/2 tsp. cinnamon
1/4 tsp. black pepper
1/4 tsp. sea salt
1/2 cup cocoa powder
1 cup grain sweetened chocolate chips
2 egg whites
1/2 cup agave or honey
1/4 cup safflower or avocado oil
1/2 cup unsweetened almond, soy or rice milk (cow’s milk will work too)
Optional
2 tsp. peanut butter per muffin
Directions

• Preheat oven to 350 degrees F.
• Line your muffin tin with muffin/cupcake papers

Step 1 – In a medium mixing bowl, whisk together the flour, baking soda, cinnamon, pepper, salt, cocoa powder and chocolate chips (Coating the chocolate chips in flour helps keep them from sinking to the bottom of your muffins during baking).
Step 2 – In a large mixing bowl, whisk together the egg whites, agave or honey, oil and almond milk.
Step 3 – Pour the flour mixture into the liquids and blend well with a wooden spoon.
Step 4 –  Fill your muffin papers half way with batter and place in the oven. If you want the peanut butter centers, fill the papers a 1/4 of the way (being sure to evenly distribute the batter over the bottom of the muffin paper), drop the peanut butter in the center, then cover the peanut butter entirely with the rest of the batter. If you use the peanut butter, your muffin papers will be closer to 3/4 full.
Step 5  - Bake for 20-30 minutes. Test with a knife or cake tester. Be aware that you may pull out some melted chocolate from the chocolate chips. So examine it carefully to see if it’s melted chocolate or raw batter if the stick or knife does not pull out clean.
Step 6 – Cool on a wire rack and serve.
Eat and Enjoy!
Nutritional Content
1 serving = 1 muffin (Does NOT include peanut butter)
Calories: 139
Total Fat: 5 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 177 mg
Carbohydrates: 25 gm
Dietary fiber: 2 gm
Sugars: 15 gm
Protein: 3 gm
Estimated Glycemic Load: 14
Nutritional Information estimated at Nutritiondata.com. Data may not be accurate.

Clean Eating Peanut Butter Cups

Clean Eating Peanut Butter Cups(Makes 10-12 candies, depending on the mold you select.)

Note: All photos are copyright The Joy Of Clean Eating and are used here with permission.

Ingredients:

• 1 cup ‘clean’ chocolate chips (I prefer SunSpire Grain Sweetened Chocolate Chips)
• 1/4 cup ‘clean’ organic raw no salt added creamy peanut butter (I use Tree of Life brand peanut butter)
• 3 Medjool dates, pitted
• 1 candy mold of your choice (you can purchase these at Michael’s craft stores, Bed, Bath and Beyond, Jo-Ann Fabrics or your local hobby store)

Preparation:

Step 1 – In a small saucepan on very low heat, melt the chocolate chips.

Step 2 – Using a clean/unused paint brush, paint the melted chocolate into the candy molds.

Step 3 – Put the molds into the freezer for 10 minutes.

Step 4 – Process the dates and peanut butter in a blender or food processor.

Step 5 – While the chocolate is hardening, add the peanut butter and dates to a food processor or powerful blender and process until throughly blended.  Set aside.

Step 6 - Remove the candy mold from the freezer and fill the hardened chocolate molds with the peanut butter mixture.  (It’s easiest to use your fingers to gently press the peanut butter mixture into the chocolate shells)

Step 7 - Using the remaining melted chocolate, paint over the top to cover the peanut butter mixture.

Step 8 – Place the mold back into the  freezer for 10 minutes or until completely hardened.

Step 9 - Remove from the freezer and carefully “pop” candy out of molds.  They should easily pop out, if not place back in the freezer for another 5 minutes.

Storage: Store the leftover candies in a cool, dry place.  For best results store them in the fridge until ready to eat.

Notes: Please note that you can use almond butter in this recipe but the inside texture of the ‘cup’ won’t be the same.  Peanuts tend to be drier and the consistency you get is exactly like that of the original Reese’s peanut butter cup. Almond butter will produce a more ‘runny’ inside. Either way you make these they will still turn out fabulous!

Nutritional Info:Serving size = 1 candy.

Calories: 99.5
Cal. from Fat: 46.5
Total Fat: 5 g,
Sat. Fat: 2 g,
Carbs: 11.5 g,
Fiber: 1.5 g,
Sugars: 6.5 g,
Protein: 1.5 g,
Sodium: 0 mg,
Chol: 0 mg

50 CLEAN EATING SUPER FOODS

50 CLEAN EATING SUPER FOODS

http://www.thegraciouspantry.com/50-clean-eating-super-foods/#more-3673

APPLES
“An apple a day keeps the doctor away”. We’ve all heard it, what does that mean exactly? Apples are fantastic for your heart as well as for keeping your bowl movements regular. And lets face it. If things are “moving” along smoothly, many diseases are far less likely to occur.
APRICOTS
These orangey little fruits are a health inducing powerhouse! Apricots help fight cancer, control blood pressure, slows the aging process and even fights against Alzheimer’s!
ARTICHOKES
While it can be tough to eat these without drenching them in butter or mayo, these fabulous green globes actually lower your cholesterol, aid your digestions and even fight liver disease.
AVOCADOS
Avocados are pretty tough not to love. Not only do they taste great in many different dishes, they also help fight diabetes and high cholesterol. Avocados can actually help stop a stroke dead in its tracks, and to top it all off, your skin will look better as well!
BANANAS
Bananas can “plug you up” when you’re sick or have “the runs”, they can sooth a nagging cough and help keep your blood pressure regulated. Pretty good for this yellow yummy!
BEANS
Beans provide a ton of fiber to your clean eating plan. As a result, you’ll find that things “move along” a little more smoothly. These lovely legumes help lower high cholesterol, fight cancer and even helps with shaky blood sugar.
BEETS
You either love em’ or hate em’. There’s very little in between. But if you love em’, you’ll have a great leg up on those that don’t. Beets help with blood pressure control, weight loss and even helps keep your bones in good condition!
BLUEBERRIES
These lovely little berries are a true nutritional powerhouse! They are credited with fighting cancer, strengthening memory and even helping your heart and blood sugar. You definitely want to include these goodies in your clean eating plan!
BROCCOLI
When Mom told you to eat your broccoli, she knew what she was talking about! These little “trees” help strengthen your bones, fight cancer and even preserves your eyesight!
CABBAGE
For those of you who love your cabbage, you can boast about the extra health benefits you’re getting. Benefits such as help with weight loss, cancer prevention and heart health.
CANTALOUPE
Cut into one of these lovely melons to help build your immune system and fight cancer, high blood pressure and even high cholesterol.
CARROTS
Every kid knows you have to eat your carrots to have healthy eyes. Well guess what? The same applies to adults! But that’s not all you get out of eating your carrots. You also get smoother bowl movements, weight loss, better heart health and a lowered risk of cancer!
CAULIFLOWER
This one is great for the guys! Cauliflower helps fight prostate cancer and builds bone strength. But you women can love it too. It fights breast cancer (which men can get too!) and even helps bruises heal faster.
CHERRIES
Cherries are one of those nutritional super foods that you should devour while you have the chance. When cherry season arrives, you can feel good about what you’re doing to preserve your brain and heart health. Cherries are credited with slowing down the aging process and even with ending insomnia!
CHESTNUTS
Often overlooked, these nuts are great for weight loss, blood pressure and cholesterol. They fight cancer too!
CHILI PEPPERS
Heat up your meals every chance you get by adding chili peppers to your plate. They promise better digestion, an improved immune system, better blood circulation and digestion. There is even a rumor that chili peppers aid in weight loss by increasing your metabolism!
DARK CHOCOLATE
If you need a good excuse to eat your chocolate, look no further. Dark chocolate (not milk chocolate) is great for cardiovascular health, premature aging and cancer. And guess what!? Dark chocolate is low on the glycemic index!
FIGS
I had a fig tree in my yard growing up and I never ate a single fig. Of course now, I could kick myself for it. Why? Because figs aid in weight loss, lower blood pressure and cholesterol and even fight cancer. Not bad for this old world fruit!
FISH
While we have to be increasingly careful about the fish we eat, it’s incredibly healthy if for you if you can find the good stuff. It protects your heart, fights cancer and strengthens your immune system.
FLAX
This little seed is a nutritional powerhouse. It helps your digestion, strengthens your immune system and helps with diabetes. The only thing better than flax is Chia seeds. But that doesn’t mean you should forgo flax. It’s far more readily available than Chia seeds and often more cost-effective for those on a budget.
GARLIC
Most folks these days know the benefits of eating garlic. But just in case you don’t, here’s the low-down. Garlic lowers cholesterol, helps with high blood pressure, fights cancer and even kills certain bacteria. And don’t forget the REAL benefit of garlic. It scares away the vampires! (Or anyone else who gets to close to you after you’ve eaten a lot of it! lol)
GRAPEFRUIT
These under-appreciated fruits help with weight loss, strengthen your heart and lower cholesterol.
GRAPES
This fruit is fabulously portable so there’s no excuse not to include them in your clean eating plan. They strengthen your eyes, help with circulation and even fight cancer and kidney stones.
GREEN TEA
1 cup a day is the general rule of thumb with green tea. It will help you fight cancer cells, lose weight and battle against strokes.
HONEY
This ancient medicinal remedy has been used for millenia for various ailments. Among those are the ability to heal wounds, increase digestion and even fight allergies. Try to find local honey if you are using it for allergies.
LEMON/LIME
These sour fruits are amazing at so many things. Fighting everything from cancer to the common cold, never miss a chance to include these in your eating plan.
MANGOS
This tropical delight helps strengthen your memory as well as your digestion. It also fights cancer and Alzheimer’s disease.
MUSHROOMS
The lowly mushroom deserves a pedestal for its medicinal uses. It helps control blood pressure and lowers your cholesterol. And yes, like many other foods on this list, mushrooms fight cancer too!
OATS
Oats are well-known for their cholesterol lowering abilities. But did you know they also improve the condition of your skin and help fight diabetes?
OLIVE OIL
Olive oil should be a part of many dishes you cook. It strengthens the heart, fights diabetes and cancer and helps with weight loss. For those with dry skin, it’s an excellent way to cleanse your skin as well! Just put a little on a cotton ball and wipe clean. You’ll never use cleansers and water again!
ONIONS
Onions add a flavorful punch to any dish. But they also improve your cholesterol and strengthen your heart.
ORANGES
We all know that a nice glass of OJ goes well with just about any breakfast. But did you know that oranges strengthen your immune system, fight cancer and strengthen your heart?
PEACHES
These summer time treats are great for digestion and constipation.
PEANUTS
While many have allergies to these little guys, for those that don’t, you’ll enjoy a lower risk of heart disease, cholesterol and prostate cancer. Plus, they help with weight loss!
PINEAPPLE
Never miss a chance to eat pineapple! Not only is it absolutely delicious on a hot summer day, it also strengthens your digestion, your bones and aids with weight loss.
PRUNES
So, I think most of us know that one particular benefit that prunes provide. They will definitely “get things moving” when you are constipated. But they also help your memory and lower your cholesterol.
PUMPKIN
Some folks see pumpkins as something to carve once a year. But the truth is, your friendly Jack-O-Lantern also provides tons of fiber, controls blood pressure and normalizes heart function. So this year, carve your pumpkin a few hours before dark, and then bring it in for cooking when the festivities are finished.
POMEGRANATES
These amazing fruits have up to 7 times the amount of antioxidants of green tea! Impressed? They also fight cancer, and reduce blood pressure and bad cholesterol.
RICE (BROWN)
Brown rice should be a staple in every one’s diet. Not only is it a very low allergen food, it also protects your heart and fight diabetes, kidney stones and cancer.
SALMON
Wild salmon provides oodles of omega-3 essential fatty acids. A crucial bit of nutrition for us humans. But that’s not all. Salmon also provides many other vitamins like vitamin B3 and B12 which contribute to a healthy metabolism.
SPINACH
Popeye had the right idea. You have to eat your spinach to grow strong! Why? Spinach helps you fight cancer, improves your cardiovascular health and improves brain function!
STRAWBERRIES
These little berries are easy to include in your eating plan. I mean, who doesn’t like strawberries? (Unless you’re allergic. That’s different.). Strawberries fight cancer, strengthen your heart, helps your stay calm and increases your memory.
SWEET POTATOES
All clean eaters know, sweet potatoes are a fantastic carb to include in your clean eating plan! But why? Because they protect your vision, encourage a good mood, fight cancer and keep your bones strong. That’s why!
TOMATOES
These fabulous orbs are big time cancer fighters! They also help battle high cholesterol.
WALNUTS
These nuts are great for lowering cholesterol, fighting cancer and improving your memory. (I need LOTS of walnuts!)
WATER
We all know we have to get our 8 glasses of water every day (although, we also now know that it can very according to your size and weight). But why is water so vital? Put aside the fact that your body is mostly water to begin with, and you’re left with the facts that water helps you lose weight, fight cancer, keeps your skin in great condition and helps you battle kidney stones.
WATERMELON
This wonderful summer time treat is a fabulous aid for weight loss, lowering cholesterol, avoiding strokes and controlling your blood pressure. So eat up!
WHEAT GERM
The healthiest “germ” you’ll ever include in your diet! It fights colon cancer, keeps things “moving smoothly” and helps your digestion in a big way.
WHEAT BRAN
Bran is just as important as the germ. It also fights colon cancer and keeps constipation at bay. But it also lowers cholesterol while it keeps your digestion moving smoothly.
YOGURT
Choose non-fat Greek yogurt to get more protein on top of the following benefits: increased bone strength, lower cholesterol, a better immune system and better digestion. Also great for ulcers.

Shopping Clean!

Clean Eating Banana Wrap

Clean Eating Banana Wrap
(Makes 2 servings)
Ingredients
1 large whole wheat tortilla
1/4 cup nut butter
1 banana
Optional Toppings:

• Chia seeds
• Flax seeds
• Sliced strawberries
• Clean eating jam or jelly
• Grain sweetened chocolate chips or carob chips

Directions
Step 1 – Lay your tortilla on a flat surface and spread the nut butter over it, mostly in the center, but try to spread it as much as you can.
Step 2 – Place your peeled banana in the center.
Step 3 – Roll up your tortilla and slice in half.
Eat and Enjoy!
Nutritional Content
No data available for this recipe. Data will depend on the tortillas and toppings used.

Clean Eating BBQ Burritos

Clean Eating BBQ Burritos
Chicken Ingredients
4 large chicken breasts
1/2 of the seasoning recipe below
Zest of 2 limes
Juice of 2 limes
Seasoning Mix1 tbsp. garlic powder
1 tbsp. onion powder
1 tbsp. ground cumin
1 tbsp. chili powder
Burrito Fixings
Refried beans (I get the fat-free ones at Trader Joe’s)
BBQ red bell pepper (or any veggies you want)
Tomatoes, chopped
Low fat cheese (optional)
Fresh cilantro
Whole grain tortillas
Directions
Step 1 – Combine all the Seasoning Mix in a small bowl. Mix well.
Step 2 – Zest and juice the limes.
Step 3 – Cover the chicken, first in lime juice and zest, and then with the spices. Be sure to turn them and cover both sides. You can marinate them for about 20 minutes if you like, but it’s not necessary.
Step 4 – Place the chicken on the BBQ and grill until the internal temperature reaches 165-170 degrees F.
Step 5 – If you are BBQing any veggies, put those on the grill as well.
Step 6 – You can warm your tortillas on the BBQ if you like, but I find they get too hard to wrap as a burrito. So I wrap mine in some damp paper towels and microwave for 1-2 minutes. This gets them warm and pliable.
Step 7 – Assemble your burritos and serve.
Eat and Enjoy!
Nutritional Content not available for this recipe due to unspecified ingredient and amounts.

Taquitos

Clean Eating Taquitos
(Makes 48 taquitos) 
Ingredients
3-1/2 lbs. boneless, skinless chicken breasts
4 tbsp. garlic powder
4 tbsp. onion powder
1 cup clean salsa (use mild if kids will be eating these!)
2 tbsp. olive oil
2 tbsp. nutritional yeast (Not the same as yeast for baking bread)
4 packs (12 count) small, clean, corn tortillas
Directions
Step 1 – Bake the chicken breasts in the oven at 350 with half of the onion and garlic powder sprinkled on them.
Step 2 – Cut off any unwanted parts and put the cooled chicken breasts into a food processor.
Step 3 – Add the rest of the garlic and onion powders, salsa, olive oil, and nutritional yeast. Blend until you have a well blended, “crumbly dough” looking mixture.
Step 4 – Warm the tortillas in the microwave, wrapping them in a wet paper towel. Get them nice and “pliable” so they don’t rip while you are rolling them. They will be hot, so don’t burn yourself!
Step 5 – Put about 1 tbsp. of meat on a tortilla, and roll up like you are rolling a carpet.
Step 6 – Place the taquitos in an oiled baking pan and spray the tops with olive oil using an oil mister/sprayer. This will give you the browned crunchiness that everyone loves in a taquito.
Step 7 – Bake at 400 degrees F. until they are golden brown. (About 20 minutes, but the time can vary from oven to oven. So keep an eye on them)
Step 8 – Cool and serve with salsa for dipping!
Note: These freeze well. To eat after freezing, defrost overnight in the fridge and then warm in the oven. You can microwave them, but they get soggy.
Eat and Enjoy!
Nutritional Content
1 serving = 1 taquito
Calories: 164
Total Fat: 7 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 14 mg
Sodium: 192 mg
Carbohydrates: 19 gm
Dietary fiber: 7 gm
Sugars: 3 gm
Protein: 7 gm
Estimated Glycemic Load: 22
NOTE: Nutritional Information on this recipe is definitely an estimate. I had to guess on a lot of things and the food choices at NutritionData.com did not exactly match what I used here.

Getting back on track...

It’s a cycle that most dieters recognize. Even those of us who eat clean as opposed to “dieting” are not immune.

You start off like gang-busters with eating clean and making it to the gym, and then suddenly, you find your motivation dwindling. It’s not pretty.

They say it takes 21 days to create a new habit. I beg to differ. After 21 years of trying to make a habit of getting to the gym, I still have my days (and yes, even weeks) when I just cannot seem to get there regardless of what I do or what I tell myself.

Clean eating is no different. While I may not have to make it down the street to the gym, I still have to make it to the grocery store, then back to the kitchen where I have to plan, prep, cook and clean up. At times, it’s just downright tedious.

Now don’t get me wrong, I love to cook. But I have my moments where the last thing I want to see is a knife or a pan. It’s enough to make me want to run to the nearest restaurant and order the least healthy thing on the menu. Because frankly, it’s easier to get in my car and drive to a restaurant than it is to get in my car and drive to the gym or to the grocery store (I know there’s logic in there somewhere.).
But then a day finally comes where I suddenly have a shift in my way of thinking, and I’m back to going gang-busters again.

Now that last part may sound easy, but it’s anything but. It can take me quite a while to work my way back to that “gang-buster” point. I’m learning that there is a process to it. A process that I hope to learn well enough, that I may some day be able to speed it up considerably.
Here’s what I’ve learned so far.

1. LOWER YOUR EXPECTATIONS – Getting remotivated usually starts with a new goal. A goal that is not quite as hard-to-reach as my previous goal. A goal that feels more attainable. More humane. More within my grasp. Instead of focusing on the remaining 60 pounds I need to lose, I figure out a reasonable number I want to reach on the scale. Perhaps a number that equals losing 5, 10 or 20 pounds instead of that overwhelming 60. I find that when I do this, the weight that comes off my shoulders starts to come off the scale as well.
2. THE KITCHEN IS NOW CLOSED (Or, don’t eat past 7pm) – I know there are a lot of people out there that will argue this point. They will say that your body doesn’t know whether it’s 7pm or 7am, it will burn fuel the same no matter what.  But I beg to differ. As we slow down at night, our body requires less energy to function. The liver needs it’s rest as does the pancreas. Allowing time for digestion between your last meal and bed time allows your body to “close up shop” for the night. Just as our brains need rest via sleep, so do our bodies by allowing them to finish up for the night. After all, there’s a reason they call it “breakfast”. You’re supposed to be “breaking a fast”, not continuing a feast. I find that inevitably, when I stop eating at 7pm, I feel better in the morning, and I’ve managed to either maintain my weight or lose some (instead of gaining it because I had a 3 course meal at 11pm).
3. REPEAT AN OLD WORKOUT – I get easily intimidated at the gym. I’m 6 feet tall, yet I shrink to about 6 inches the moment I walk through the gym door. At times like this, it’s so much easier to get started with a routine that is familiar to me. Something I have done several times. A workout that allows me to move seamlessly from machine to machine without having to stop and figure something new out. A routine that I feel confident doing because it’s all been done before. For others, motivation may come from trying something new. But I’m a creature of habit. I find comfort in familiar things. So an old workout makes it far easier for me to talk myself into getting back to the gym. Then, once I’ve gotten my stride back, I can start altering my workout again to include something new.
4. EAT YOUR FAVORITES – I love comfort foods. Food has always been a source of security for me. It gives me a sense of peace. While this can sometimes become a problem, I find that if I focus on it, I can use this to my advantage. This is why I convert so many “mainstream” recipes to clean eating versions. I find comfort in the fact that if I want to indulge in some ice cream or chicken and dumplings, that all I have to do is make them. I don’t have this huge “do not eat” list attached to my fridge. I can have what I want, I just have to make it a little different.
5. FIND YOUR DRIVE, NOT YOUR MOTIVATION - I’m finding that being inspired and staying on track isn’t about that initial motivation that gets you to the gym on the first day. It’s about a drive and desire that comes from deep inside. A perseverance that says, “I’m going to do this no matter what“. That drive that will keep you going even when you don’t want to. While that initial spark in the beginning feels great, you have to dig deep to find your drive. Otherwise, your quest for health will fall short the moment your motivation does. It’s about waking up every morning, and realizing that you have a choice. You can choose to do those things which will contribute to your health, or you can choose to do those things which will contribute to the deterioration of  your health. Nobody else can do this for you, and nobody else will suffer or benefit from your choices. It’s you, you and you. And let’s face it. Failing to make a decision, IS in fact, making a decision, isn’t it? So make sure you are making the right decision.

So now I’d like you to take a moment, and get out a pen and paper. Go through each point here, and write down what will work for you based on the above 5 recommendations.

1. What small goals feel more achievable to you?
2. What time of evening are you comfortable with closing your kitchen for the night?
3. Do you have an old workout you could do in your sleep? If so, great! Use that when it’s needed! If not, what is a simple, unintimidating workout you could do at the gym?
4. What are your go-to comfort foods? Can they be converted to clean eating guidelines?
5. What drives you? Dig deep here. Be honest. What will get you out of bed in the morning no matter what the circumstances? Your kids? An upcoming wedding? Avoiding a particular disease? Take the time to figure this out. It’s very powerful!

Once you have this list, put it up where you can always see it. Depend on that list in your moments of weakness. Trust me, it will get you through.

http://www.thegraciouspantry.com/getting-back-on-track/#more-8487

Soft Pretzels

Clean Eating Soft Pretzels(Makes approximately 13 pretzels)
Ingredients
1 packet rapid rise yeast
3 tbsp. honey
1 1/2 cup warm water (between 105-115 degrees F.)4 – 1/2 cups whole wheat pastry flour
1/2 tsp. salt
2 tbsp. safflower oil (any oil will work)
1 egg
1 tsp. water
Seeds or choice or course salt (I used chia seeds)
Directions

• Line 2 cookie sheets with parchment paper

Step 1 – Combine the warm water and honey in a medium bowl and stir until honey is dissolved. 
Step 2 – Pour in the yeast, stir very briefly just to incorporate, and set aside so it can foam.
Step 3 – In a large mixing bowl, whisk together the flour and salt.
Step 4 – Add the oil and the foamy yeast to the flour bowl and mix with a wooden spoon until it becomes to thick to continue.
Step 5 – Knead by hand for about 10 minutes. The dough will be very sticky, but after kneading for about 3-4 minutes, it should become a nice, smooth dough. It will still be sticky, but should not leave any dough behind on your hands. (You may need to stop and wash your hands first and then continue kneading to be sure.) If the dough continues to stick to your hands, add 1 tbsp. of flour more to the dough. Knead well. Repeat if necessary.
Step 6 – Now you can shape your dough as shown below. The cord of dough in picture 1 is approximately 1/2 inch thick and approximately 14 inches long.
Step 7 – Once you have all of your pretzels formed and on the cookie sheets, cover the sheets with a towel and let them sit for 1 hour. When you come back, they should be nice a “fluffy” (doubled in size).
Step 8 – Preheat your oven to 425 degrees F.
Step 9 – Now you can brush on the egg wash, sprinkle them with seeds and bake for 15-18 minutes or until golden brown.
Step 10 – Allow to cool and serve.
Eat and Enjoy!
Nutritional Content
1 serving = 1 pretzel
Calories: 121
Total Fat: 3 gm
Cholesterol: 8 mg
Sodium: 71 mg
Carbohydrates: 22 gm
Dietary fiber: 7 gm
Protein: 3 gm
Nutritional Information estimated at MyFitnessPal.com. Data may not be accurate.

Hummus

Clean Eating Hummus
(Makes 3 cups or 12 servings)
Ingredients
2 cans chickpeas
Juice of 1 lemon
1/2 cup tahini
1/2 tsp. salt
1 clove of fresh garlic (2 garlic cloves if you don’t have to talk to anybody the next day)
Water (optional) – just enough to get the right consistency
Directions
Step 1 – Place all ingredients in your food processor and blend until smooth (Please remember to put the lid on before you turn on the processor!).
Note: If your Hummus is too thick, add either more lemon juice (that would be my choice), or a little water to loosen it up a bit.
Eat and Enjoy!

Nutritional Content
1 serving = 1/4 cup
Calories: 145
Total Fat: 6 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 0 gm
Sodium: 318 mg
Carbohydrates: 18 gm
Dietary fiber: 4 gm
Sugars: 0 gm
Protein: 5 gm
Estimated Glycemic Load: 7
Nutritional Information estimated at Nutritiondata.com. Data may not be accurate.

Tomato Mushroom Pizza With A Cauliflower Crust

(Makes 12 servings – or 1 pizza the size of a standard cookie sheet)
Ingredients
Crust:
3 medium heads cauliflower, steamed and cooled
4 egg whites
1 whole egg
2 tbsp. garlic powder
1 tbsp. Italian herb spice
Toppings:
1 (12 oz.) jar clean marinara sauce
6 large mushrooms, sliced thin
2 small tomatoes, sliced
1/2 cup parmesan cheese (the real stuff)
Directions

• Preheat oven to 425 degrees F.

Step 1 – Mix the crust ingredients together in a large bowl or pot, using a potato masher. Smash until well blended and somewhat smooth. A little lumpy is okay.
Step 2 – On a well oiled cookie sheet (one with sides, not the flat kind), spread the cauliflower out evenly and smoothly using a spatula.
Step 3 – Bake the crust for 3o minutes and remove from the oven.
Step 4 – Top your pizza with the above toppings or choose your own.
Step 5 – Return the pizza to the oven and bake until the mushrooms have wilted and the cheese is melted and just slightly browned.
Step 6 – Allow pizza to cool. Be very careful if you have kids eating this. The crust really holds on to the heat. So break it up for them and double check it.
Eat and Enjoy!
Nutritional Content
1 serving = 1 slice (1/12) of the entire recipe
Calories: 107
Total Fat: 4 gm
Cholesterol: 24 mg
Sodium: 314 mg
Carbohydrates: 12 gm
Protein: 8 gm
Nutritional Information estimated at MyFitnessPal.com. Data may not be accurate.

BBQ Sauce

Clean Eating BBQ Sauce
(Makes approximately 10 servings) 
Ingredients
1 (15 oz.) can tomato sauce – no sugar added
1 (6 oz.) can tomato paste – no sugar added
1 tsp. low sodium soy sauce
2 tsp. cumin
1 tsp. paprika
1 tbsp. garlic powder
1 tbsp. onion powder
4 tbsp unsulfered molasses
3 tbsp. honey
3 tbsp. balsamic vinegar
Directions
Step 1 – Combine all ingredients together in a medium mixing bowl and mix well using a whisk.
Step 2 – Use as you would any other bbq sauce!
Eat and Enjoy!
Nutritional Content
1 serving = 1/4 cup
Calories: 74
Total Fat: 0 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 248 mg
Carbohydrates: 19 gm
Dietary fiber: 1 gm
Sugars: 13 gm
Protein: 1 gm
Estimated Glycemic Load: 10
Nutritional Information estimated at Nutritiondata.com. Data may not be accurate.

Southwest Black Bean Dip

Clean Eating Southwest Black Bean Dip

Ingredients
2 cups dry, black beans cooked in 6 cups water
1 (8 oz.) jar clean salsa
3 tbsp. cumin
3 tbsp. garlic powder
3 tbsp. onion powder
2 tbsp. chili powder
1 lb organic frozen corn
Salt to taste

Directions

Step 1 – Combine all ingredients in a crock pot.

Step 2 – Cook on high for approximately 6 hours, or until the beans are cooked through.

Eat and Enjoy!

Nutritional Content
1 serving = Entire recipe (This makes a lot – at least 8 cups – and in all honesty, I forgot to measure exactly how much this makes. So I’m giving you the info for the entire recipe instead.)

Calories: 1713
Total Fat: 9 gm
Saturated Fats: 2 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 1063 mg
Carbohydrates: 334 gm
Dietary fiber: 107 gm
Sugars: 23 gm
Protein: 96 gm
Estimated Glycemic Load: 123

Nutritional Information estimated at Nutritiondata.com. Data may not be accurate.

BBQ Tarragon Chicken

Clean Eating BBQ Tarragon Chicken(Makes 2 chicken breasts) 

Ingredients
2 chicken breasts, boneless and skinless
2 tbsp. lemon juice
2 tsp. garlic powder
2 tsp. onion powder
1 tbsp. dried tarragon
1 tbsp. olive oil
Directions
Step 1 – Place all ingredients in a plastic bag, tie off and shake until the chicken is completely covered in the seasonings and oil.
Step 2 – Remove the chicken from the bag and place it on the bbq. Cook until it reaches about 165 degrees F. with a meat thermometer.
Eat and Enjoy!
Nutritional Content
1 serving = 1 breast
Calories: 305
Total Fat: 7 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 137 mg
Sodium: 154 mg
Carbohydrates: 2 gm
Dietary fiber: 0 gm
Sugars: 1 gm
Protein: 55 gm
Estimated Glycemic Load: 0
Nutritional Information estimated at Nutritiondata.com. Data may not be accurate.

Pam's Ice Cream Sandies!

Ice Cream Sandwiches

ICE CREAM SANDWICHES

I scream, you scream, we all scream for ice cream...when we step on the scale and see the damage! Here's a recipe I made up for a skinny version you won't regret, filled with nutritional benefits!

"Ice Cream"
1 c non fat plain greek yogurt
1 scoop vanilla or chocolate protein powder
1 packet truvia

Whip ingredients together and stick in the freezer.

"Cookies"
1/2 c nut butter (pick your favorite)
1 scoop chocolate or vanilla protein powder
1 c oatmeal
4 T flax meal
1/4 c eggwhites
Optional - 1/4 c chopped nuts, raisins, unsweetened coconut, other dried fruit, etc.

Mix ingredients together, cook on a sprayed cookie sheet about 10 minutes (more if you want crunchy cookies, less if you want soft cookies - for chewy they will not looked cooked).

After the cookies have cooled, take the ice cream out of the fridge and spread between the cookies, making a sandwich.

 

Original: http://barbiebootcamp.blogspot.com/2011/06/ice-cream-sandwiches.html

 

Blueberry Muffins

Blueberry Muffins

BLUEBERRY MUFFINS
Here's a quick and easy recipe that makes a great high protein breakfast, snack, or pre-workout fuel! Pop these in the oven and prepare your next day's food and they'll be ready just as you finish up.

In a sprayed muffin tin, place:
-1 T rolled oats
-1 T blueberries
-1 t flax meal
-top the tin hole off with eggwhites

Bake for 25 mins at 350 degrees.

Original Post: http://barbiebootcamp.blogspot.com/2011/06/blueberry-muffins.html

Banana Pam-Cakes

Banana Pam-Cakes

SKINNY BANANA PAM-CAKES

This is a great weekend breakfast recipe when you want a cheat meal but DON'T want a cheat meal..."clean cheat"!! YUM!

•1 scoop Banana flavor protein powder (or vanilla and add a teaspoon banana extract)

•1/4 c ground flax meal

•1/4 c almond meal (or just 1/2 c flax meal if you don’t have both)

•1/2 c eggwhites

•4 oz greek yogurt

•1 packet truvia

•1 scoop vanilla protein powder

•sugar free chocoalte syrup

•sugar free pancake syrup

Mix the banana protein, flax and almond meal together; add eggwhites until batter consistency (can use a wisk or fork). Cook on skillet like pancakes. Mix the greek yogurt, truvia and protein with hand mixer. After pancakes are done, put the yogurt mixture between the pancakes (or roll crepe style) and drizzle a little SF chocolate syrup and SF pancake syrup on top

Pam's Protein Power Cookies

Protein Power Cookies

POWER PROTEIN "COOKIES"

· 1/2 c. organic natural nut butter (use your favorite…almond is mine)
· 1/3 c. raw agave nectar
· 2 Tbsp. flax meal
· 1 tsp. sea salt
· 2 c. cooked quinoa, completely cooled (prepare according to package)
· 1 c. old fashioned rolled oats (unprepared)
· 1/2 c. dried, shredded, unsweetened coconut
· 1 scoop vanilla protein powder
· Add ins: add whatever you would like to this basic dough! (Ideas – cranberries and slivered almonds; carob chips; raisons; peeled, diced apple; any unsweetened, dried fruit!)

Preheat oven to 350 degrees. In a large bowl, combine all of the ingredients except your “add ins” by smooshing with your hands. Add your add ins and smoosh some more. Mold into small patties, place on a non-stick cookie sheet and bake for approximately 12-15 minutes (cookies should not look fully cooked). The cookies will have a chewy texture and keep in the fridge for about a week.

Pam's Pizza

Power Pizza

Just because you're eating clean, high protein foods doesn't mean you have to feel like you're deprived or missing out on your old favorites. Below is my cleaned-up version of pizza which is a little slice of heaven in your mouth that I enjoy each week on a "Clean Cheat" Day!
1 scoop Unflavored Casein Protein Powder

·         1/2 c ground flax meal

·         1/2 c egg whites

·         almond milk

·         PAM spray

·         all the veggies your heart desires

·         protein - your choice - turkey sausage, ground chicken, sliced chicken

·         organic, sugar free pizza sauce OR organic, sugar free white sauce OR pesto

·         Fat Free or Low fat Cheese (check labels, fat free often has added sugar)

Crust:

Mix the first three ingredients together in a bowl; add almond milk slowly until a pasty, doughey consistency. Spray a large plate with PAM and pour mixture on top then microwave 3-4 minutes until solid even in the center.

Place crust on a sprayed baking sheet, top with all of your favorites and bake for 5-10 minutes.

Turkey Burger Sliders

Turkey Burger Sliders with Flame Broiled Veggies and Skinny Pesto Aoli

This weekend Robb and I made a yummy turkey burger in the Barbie Bootcamp test kitchen!

Lessons we're taking away...sliders are not the way to go! These ended up being very tall so in the future we're going to use a bowl instead of muffin tins to make single burger buns. Here is the recipe to enjoy a clean eating barbeque so you don't have to miss out on one of summer's favorite past times just to shrink your pant size!

Buns:

1 scoop of casein

1/2 c flax meal

3/4 c egg whites

spray two bowls with Pam and pour in batter. Microwave til solid. Toast on grill when your burgers are almost grilled.

Aoli:

1 small package of plain greek yogurt

2 T pesto

Mix together.

Burgers:

Ground turkey

Fire Roasted Veggies:

1 zuchini

1 small eggplant

1/2 onion

1/4 c low fat feta

olive oil

sea salt

italian seasoning

Chop veggies, mix in olive oil, spread on baking sheet and broil for 5 minutes. Mix with 1/4 c feta.

Spread aoli on the toasted bun, place the burger, top with veggies

Original post: http://barbiebootcamp.blogspot.com/2011/07/turkey-burger-sliders.html

Fiesta Quinoa * Barbie Bootcamp

Quinoa is often called a supergrain, even thought it isn’t really a grain at all, but a seed jam-packed with iron, fiber and protein! To pump the nutrient quotient into overdrive, I've added extra veggies and the Cayenne's capsacin will boost your metabolism!


Ingredients:

• 2 c vegetable broth
• 1 c quinua
• 1 red pepper
• 1 yellow pepper
• 1 orange pepper
• Cayenne pepper
• 1/2 onion

Rinse quinua. Pour into saucepan with broth. Cook according to quinua packaging. While it is cooking, saute onion and peppers for 3-5 minutes. Add veggies and cayenne pepper to quinua when you lower the heat to simmer.

Original: http://barbiebootcamp.blogspot.com/2011/07/fiesta-quinua.html

Fruit Taboule * Barbie Bootcamp

Fruit Taboule

Bulgur is an excellent source of several B vitamins—thiamine, riboflavin, niacin, B6, and folate—that are essential to metabolism and that help convert homocysteine into less harmful chemicals; this helps lower blood pressure and protect the heart. It also provides the minerals iron, zinc, magnesium, phosphorus, and selenium, and it is high in fiber. The protein in bulgur is not complete. Like other grains, it lacks sufficient lysine, but the sunflower seeds make it a complete protein, making fruit taboule the perfect mini-meal!

Ingredients:
Bulger, cooked according to packaging
agave nectar
fruit of choice (we used cherries, pear and apple...peel the apple and any other thick skinned fruit)
sunflower seeds (optional - if not, have some proten on the side)

Chop the fruit, mix with bulger, stir in 2-4 tablespoons of agave nectar to taste.

 

Original Post: http://barbiebootcamp.blogspot.com/2011/07/fruit-taboule.html

You can take the fat off the girl but you can't take the fat girl out of the girl

This post is from my friend Pam at Barbie Bootcamp.  It was a great post and I want to make sure I keep it in my keepsake under "motivation"...

Original Post: http://barbiebootcamp.blogspot.com/2011/07/bayada-bulge.html

The Bayada Bulge

The good thing about transforming yourself? The confidence you gain with each pound you lose. When you see yourself setting and achieving goals with fitness, health and weight loss you realize that you can achieve the things you set your mind to. You start believing in yourself with everything that you do, far beyond just with weight loss. Your success in the gym leads to success in all facets of your life. Confidence seems to grow like weeds once you have a little bit, and that is a truly magical feeling.

While losing 40 pounds, I gained an immense ammount of confidence that carried over into my career allowing me to push myself to the point of being promoted to Director of my very own office. This required a move back to my home town, packing up everything I own to put in storage until housing became available (Cape Cod in July...NOTHING available) and staying with friends on a military base with the only gym close enough to be able to go to the one on base which has no air conditioning, mirrors or much for equipment. This means I only see my boyfriend once a week which has put a HUGE strain on our relationship, but at the same time has caused us to take our relationship to the next level with him moving in when I finally do get to unpack all of my things into my very own home which is a VERY big step. To top it all off I inherited an office that was in utter disarray, chaos and pandemonium which had just been cleaned out of all office staff. As Director, I was basically running around as all of the positions in the office while trying to simultaneously train the new staff I was slowly able to add over the past month. The cherry to this wonderful sundae of a month was my on call manager going on vacation and leaving me to cover the phone over the weekend last weekend (and again this weekend...). The phones didn't stop, literally every 10-15 minutes I got a call. It was as if the office had never closed. I spent a lot of last weekend crying.

You can take the fat off the girl but you can't take the fat girl out of the girl, I suppose because every time I face struggles and stress in my life, I unfortunately fall back into my old patterns of soothing myself with food. The carb-crack always lures me back. This week has been completely disastrous for both food and fitness, with me off track with both since Tuesday. I get very disappointed in myself, feeling like I let myself down and took steps backwards. It's hard not to beat myself up for turning to food for anything other than fuel, eating for taste and not nutrition but at the end of the day I'm human. I make mistakes. The important thing in all of this is to learn about myself, what leads me to this behavior and being conscious of the traps I will of course face the rest of my life.

Food for some people really is a drug; and for me it really is. I have to be more aware of when I'm close to falling off the wagon and figure out ways to stop myself before I fall. I decided to start journaling each night as a way to learn more about why I make these choices, and to relieve some of the stress and anxiety I have revolving around the mountain of changes going on in my life. Every day is a new day, and at the end of each day if nothing else I can look at it as a lesson and even if it's a step back, if I can take some knowledge about myself and my behavior to help move myself forward in a healthier relationship with food then it's all for the better and all a step forward (even if it feels like a leap backwards).

Clean Candy *Barbie Bootcamp

Clean Candy

Especially for girls with our monthly visitor, we all sometimes just want something chocolate! I discovered Simply Lite chocolate bars (http://www.simplylitefoods.com/products.asp) at the grocery store, but Robb's doesn't have them so you can always order online. The company actually makes peanutbutter cups and coconut patties BUT they're much more of a semi-clean cheat than my versions which incorporate protein and flax and other whole foods so I recomend NOT taking the easy way out...but you do need the bars for the recipes.

Peanutbutter Cups
Ingredients
Nut Butter or PB2
Flax Meal
almond milk
Vanilla Protein Powder
Simply LIte chocolate bar

Mix 1/2 c nut butter with 2 T flax meal and 1 scoop vanilla protein powder and slowly add almond milk until it's a firm but moist mixutre. Roll into small balls and flatten with your palm onto parchment paper. Melt the chocolate bar and spoon melted chocolate over each ball of peanutbutter and refridgerate til firm

Almond Joy
Unsweetened coconut
coconut extract
2 t agave nectar
flax meal
almonds
almond milk
vailla protein powder
Simply lite dark chocolate bar

Mix 1/2 c coconut with 1 t coconut extract, protein powder and 2 T flax meal. Slowly add milk until it's wet but firm, add the agave nectar and mix more. Roll into little balls, flatten with your palm onto parchment paper. Press 1 or 2 almonds onto the coconut balls. Melt the chocolate bar and spoon melted chocolate over each ball. Refrigerate til solid.

If you make a protein shake with almond milk and LOTS of ice, it comes out to be a very thick ice-cream like shake...you could cut some of these up to make your very own Blizzard!

 

Original Post: http://barbiebootcamp.blogspot.com/2011/07/clean-candy.html

Turkey Burger Sliders and Homemade Burger Bread!

Check out my friend Pam's turkey burger sliders.  I really liked her home-made bread idea!

http://barbiebootcamp.blogspot.com/

Ranch Dressing

Clean Eating Ranch Dressing
(Makes approximately 8 tbsp.)
5 tbsp. low-fat buttermilk
3 tbsp. non-fat plain Greek yogurt
1/4 tsp. onion powder
1/4 tsp. dried dill
1/2 ts. dried parsley
1/2 tsp. dried chives
1/2 tsp. salt
Pepper to taste



Directions
Step 1 – Using a whisk, mix all ingredients together in a bowl until smooth and evenly blended.
Note: I doubled the recipe. I suggest doubling every ingredient except the dill. Just use one portion of dill.
Eat and Enjoy!