Posts tagged ‘clean eating’

March 31, 2014

I do NOT count calories 
I just don’t
No matter how many times you ask me how many calories you should be eating, i will always tell you to quit worrying about that and to focus on WHAT you are eating. I have recommended it before, and I will recommend it again…READ THIS BOOK 

even if you don’t go “Paleo” there are a lot of principles in here that will change your life. I don’t want you to have to weigh your food, count your calories, and stress over every bite that you take. You should be focused on putting good food into your body that will make you MORE HEALTHY. If you do this, and train hard, you will see the results that you want, not only for a short period of time, but for a lifetime. See , life isn’t about getting ready for events…its about being ready for EVERY event! 

http://amzn.to/1cBc3sa

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February 3, 2014

Time to get FIXED

So one of the things that is hardest for most people is not exercise, but food. Knowing what to eat, when to eat it, is often so stressful for some people that they give up on clean eating altogether. I am frequently asked the question: what do you eat? My response is always food, because truthfully that is how I eat. I choose my food based on what I think is best nutritionally for my body. But I know for the majority this is not the case. Between a hectic life of juggling work and family, its often hard to think about cooking, let alone cooking healthy.

What if I told you I could make things simpler for you? If I could provide you with a simple system for eating that would not only help you lose weight but would teach you how to have proper portion control, would you be interested? This is not a starvation diet. I am not going to make you eat weeds, sticks, and grass…you will eat real food, food that you enjoy. Here is how it works: basically there is a container for everything…protein, veggies, oils, and even desserts. If your food can fit in the container, you can eat it. And, there are 7 30 min workouts that come with it too. Its called the 21 Day Fix. Meaning we are going to “fix” your eating habits in 3 weeks.

What is the 21 day FIX? In addition to the workouts (7 for the base kit), the program includes the colored containers that WILL make your life SO much easier. There’s no obsessing over counting calories with the FIX — just simple portion control and solid 30 minute workouts! You also get your Shakeology , which you will replace one meal a day with. And most importantly you get the support of ME and the other people in the group doing the program with us. 

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The Fix challenge pack will be $140 for the month of February, but will go up to $160 in March. Our group begins on February 10th, so you must order right when the program comes out on February 3rd. The challenge pack will be available starting TODAY at 9 am Pacific Time. To order you go to MY SITE (http://3.fitandfunkycoaching.com).
 
To order it as a customer, click SHOP and then CHALLENGE PACKS.  To order it as a coach, click COACH. Sign up and during the upgrade process choose the 21 Day Fix Challenge Pack. Either way you join its $140 for the challenge pack. But starting month 2 your Shakeology will be $97 vs $130 when you sign up as a coach.
 
December 16, 2013

Healthy Holiday Snacking

popcorn

Morning, Friends! It’s Brooke here. ‘Tis the season for decadent holiday delights. This time of year is packed full of parties, gift exchanges, and general festive cheer that usually involve treats of the most delicious kind. But let’s be honest—it’s not just the sugar haze that warms our hearts when we give and receive these treats. We show our love and care for people in our lives by the cooking we do and the food we serve them. But we can also serve tasty morsels that bring a healthy heart, trim body, and joyful energy to those we care about.

A Simple Checklist

When you or your family need a boost between meals, think about this simple checklist as you assemble your snack. It’s not rocket science, so have fun with it!

  • Lean protein (whey or vegan protein powder, hummus, (healthy) bean dip, hard-boiled egg, low-fat Greek or plain yogurt, or edamame)—protein will help fill you up and satisfy your hunger
  • Healthy fat (nuts, seeds, avocado, or nut butter)—healthy fats also satisfy your hunger and keep your brain sharp and skin supple
  • Complex or non-starchy carb (whole grains, green veggies, or fruit)—these carbohydrates will boost your mood and give you clean-burning energy

Nutritious Nibbles

Cashew-Apple-Greenie-on-TheShiksa_com-healthy-green-smoothie-recipe-640x480

Green smoothie or juice + nuts or seeds: Prepare 12-16 oz. of your favorite green drink and then grab 10-15 unsalted almonds, 10-15 walnuts halves, or 24 pistachios. You will feel amazing after this snack—so clean!

Apple and cheese plate: Thinly slice ½ organic apple, ½ organic pear, and 1 oz. hard cheese like Cheddar or Swiss. You can even add some slivered almonds or chopped dried cranberries to dress up this dish.

Grown-up popcorn: Prepare 3 c. air-popped popcorn, and then while popcorn is still hot, sprinkle with your favorite spices:

  • Grated parmesan and cayenne pepper
  • Garlic powder and smoked paprika
  • Dill weed and sea salt
  • Cinnamon and stevia

Sesame carrots and hummus or bean dip: Roll some raw baby carrots in toasted sesame seeds and add a pinch of sea salt. For a pretty contrast, you can even roll the carrots in dill weed or lemon pepper (my fave!). Serve with your favorite hummus or bean dip. If you need a bit more substance to this snack, add some whole-grain or gluten free crackers.

Berries and spiced yogurt: Prepare 1 c. of your favorite winter berries or mix blackberries, strawberries, raspberries, and blueberries for a gorgeous power snack. Take 1 c. low-fat Greek or plain yogurt and mix in 1 tsp. cinnamon, ½ tsp. nutmeg, ¼ tsp. ground cloves, and if desired, stevia (to taste). You can dip your berries into the yogurt dip or throw everything together in one bowl if you want to get really wild 😉

Five Spice Pistachios

Five-Spice Pistachios

For a really elegant and easy snack, try this killer pistachio recipe. It takes 5 minutes to prepare and about 45 minutes for the pistachios to dry after coming out of the oven. Can cooking be any simpler? My mouth is already watering!

Five-Spice Pistachios

  • 6 Tbsp. orange juice
  • 6 Tbsp. Chinese five-spice powder
  • 4 tsp. sea salt
  • 6 c. unsalted pistachios

Position racks in the upper and lower thirds of oven; preheat to 250°F.

Whisk orange juice, five-spice powder, and salt in a large bowl. Add pistachios; toss to coat. Divide between 2 large rimmed baking sheets; spread in an even layer.

Bake, stirring every 15 minutes, until dry, about 45 minutes. Let cool completely. Store in an airtight container.

Recipe shared from Eating Well: http://www.eatingwell.com/recipes/five_spice_pistachios.html

Ok, my friends. I hope you enjoy these ideas for ringing in the merry while keeping your belly nice and trim. If you have a favorite healthy snack recipe, please share: Brooke@healthyhousewives.com. I’m always looking for fabulous ideas to share!!

Blessings and joy,

Brooke

November 25, 2013

Surviving Thanksgiving (as a Healthy Vegetarian)

thankful for vegetarians

Happy Monday, Friends! Brooke here. Thanksgiving is just around the corner . . . so close I can taste it (but not the turkey, of course!). A day devoted to gratitude, love, and sharing a delicious meal is a beautiful one, appealing to our better natures and reminding us to give thanks for our blessings. Plus, every now and then, a much better cook than you ends up doing most the cooking for everyone—jackpot!!

You may wonder how vegetarians manage to find a square meal during such a meat-centric holiday as Thanksgiving. Never fear! We veggies are a creative and resourceful lot, accustomed to finding our own way around buffet tables and family gatherings. When one chooses to take a road less traveled, one must rely on oneself for rations and supplies. As many vegetarians or vegans already know, you cannot expect your family and friends, no matter how loving, to cater to you alone when Thanksgiving dinner is served.  So help them out, ok?

Be a Gracious Guest

  • Ask your host or hostess what you can bring to dinner. Simply asking what you can do to help may relieve an enormous amount of pressure for your dinner planner. There’s a very good chance she’s been concerned about your meatless meal. And if you make your offer even before she asks you about your dietary preferences, you may become her favorite dinner guest ever!
  • Bring a healthy, veggie-friendly dish of your own. I would suggest doing this, even if your host tells you to just bring yourself and your appetite. This is a win-win for everyone involved: 1) you will actually have something clean to eat if you discover everything at the table is spiked with chicken stock or other “natural flavors” (more common than you think); 2) your impeccable manners will be noted and appreciated—you may even get an invite back next year; and 3) you can prove to any naysayers (usually these are family members) that your clean, compassionate food is much more delicious than the wallpaper paste that they all suspect it tastes like. Go ahead—wow ‘em!
  • Eat a snack beforehand. If the big meal is hours away and your stomach’s already growling, be sure to eat a little snack to tide you over. You don’t want your healthy eating to be destroyed when your plunging blood sugar drives you to fall crazily upon the sweet potato casserole! A nice green juice or smoothie plus some nuts or trail mix are excellent options—the veggies and fruit lift your energy while the protein and healthy fat in the nuts help fill you up and slow down that appetite. Another idea is Greek yogurt mixed with fresh berries and nuts or a protein shake with almond milk and a piece of fruit, such as a banana, grapes, or apple. This plan also works for weddings and other functions, where the promise of food is vaguely (cruelly) dangled sometime after the main event.
  • Be smart when you fill your plate. Mindful portion control (and healthy snacking ahead of time) is the key to avoiding the dreaded holiday food binge. Help yourself generously to green salad (and less generously to the dressing), steamed or sautéed vegetables, greens (if not cooked in meat stock), and the relish dish. Ah, what memories . . . the relish dish and I have become indifferent friends over the years. “Oh, look—something I can eat. Raw broccoli and carrots again . . . yippee.” You need more fuel than just green veggies, so have a moderate helping of quinoa or couscous if they’re around (maybe they will be, since you brought them!), rice, mashed potatoes, sweet potatoes, or stuffing if it’s meat- and meat stock-free (that’s a big if, usually). As for dessert, go ahead and enjoy a slice of your favorite pie. It’s Thanksgiving after all, people. Live a little! If you’ve been eating clean in your everyday life, you can handle a little holiday fun. Just keep your helpings in control, enjoy, and don’t feel guilty. The Stepmill will be waiting for you when you get back home.
  • Grin and bear it. If all else fails and you arrive at dinner without a meat-free or healthy fallback, do the best you can and do it with a BIG smile. Be kind and gracious if anyone voices concerns on your behalf—you don’t want to ruin dinner, do you? “Are you kidding? These green beans are amazing! And this cornbread is delish!” See? It’s easy.

May you always run out of time before you finish counting your blessings,

Brooke

November 11, 2013

Vegetarian Buffalo-Style Chick’n Pizza

Can you say yum?

Can you say yum?

Morning, Friends! Brooke here. I know it’s a bit early to be discussing dinner plans, but have I got a treat for you! This one goes out to all you vegetarians out there (it’s ok . . . you non-veggies can join in too). If you want to wake up your taste buds and impress your hungry family, you’ve got to try this recipe. Or as I like to call it—a new twist on an old favorite.

Welcome to Aggieland
An Aggieland Classic
If any of you guys are a member of the Fightin’ Texas Aggies as I am (Class of ’97—WHOOP!), you will know of the greatness of Wings ‘N More, situated in the heart of Aggieland. Before I committed to a vegetarian (and much healthier) lifestyle, Wings ‘N More was a frequent stop of mine during my college years. They served chicken wings dripping in fiery Tabasco-like sauce customizable from mild to extra hot and full of garlic (yum!!), with celery and ranch or blue-cheese dressing on the side to cool the flames. And then the coup de grâce . . . razor-thin onion rings fried to a crispy golden-brown, served with tasty ketchup. I didn’t even like onion rings before then—that’s how good they were. Looking back now, my fond memories of this sweet time are tinged with horror at my eating wings and my disgust of the fried, fatty, delicious saltiness of it all. No wonder my stomach was always upset after these meals! Well, I eventually graduated and came to my senses, but that tangy, fiery sauce haunts my memories to this day.
A Healthy Reinvention
Imagine my joy when I discovered a better, blood-pressure-friendly version of that killer combination so loved long ago (in a pizza no less!). As a vegetarian, I often grow weary of the mental math of potential substitutes needed every time I find a tasty recipe that calls for meat of some kind. Really? Does everything have to include meat to be a meal? No! Thankfully, this recipe was easy for me to adapt, and even more thankfully, my non-vegetarian husband loved it. Success! Now it’s your turn . . .
Vegetarian Buffalo-Style Chick’n Pizza
• Whole-wheat pre-made pizza crust (I used Boboli®)
• 1 Tbsp extra-virgin olive oil
• 3 Quorn® Naked Chick’n Cutlets, cooked and shredded (each cutlet is equivalent to approx. 3-4 oz. regular chicken)
• 3 stalks of celery, sliced thinly
• 2 green onions, sliced thinly
• 2 Tbsp Tabasco® or other hot sauce, and another 1 Tbsp for garnish
• 4 oz low-fat blue cheese
• Dash of dried oregano, basil, or parsley for garnish (optional)
Note: This recipe makes a pretty chunky topping. If you like fewer toppings and more crust, use 2 chick’n cutlets, 2 stalks of celery, 1 green onion, 3 oz blue cheese, and (perhaps) a bit less hot sauce—your call 😉
1. Preheat your oven to 450°F.
2. Put your pizza crust on a baking rack set on top of a cookie sheet.
3. Lightly brush the olive oil over the crust (for a golden finish and a bit of healthy fat).
4. In a medium bowl, combine the chick’n, celery, green onions, and 2 Tbsp of the Tabasco until everything is well coated.
5. Spread chick’n mixture over the pizza crust, leaving about 1 in. of crust uncovered around the edges. Pat the mixture evenly across, ensuring a balanced blend of celery and chick’n pieces. Crumble the blue cheese over the mixture, and drizzle the remaining 1 Tbsp of hot sauce over the top. Beautiful!
6. Bake for 8-10 minutes or so, checking the crust and cheese for goldening (yes, I just made that word up!).
7. Take the pizza out of the oven and sprinkle oregano, basil, and/or parsley across the top. Slice and enjoy!
I hope you enjoy this pizza as much as we did. Have a great week and gig ‘em!
XO, Brooke

gig em ags 2

April 2, 2013

Sugar or Salad?

I often get asked how come I don’t compete in fitness competitions. And for me, I have a few set reasons, but one resonates a little stronger than the rest. There is nothing wrong with fitness competitions, at all, but for me, and my life, its just not something that fits in. Let me tell you one of the main reasons which directly relates to my children and to the purpose of this article.

I am raising two daughters. I want them to have a healthy view point on fitness. I worry that because I am so into fitness that I will do one of two things…either push them towards donuts and pizza or give them a false sense that they need to be perfect. Let me start by talking about the first option….they resent health and fitness.

I try to maintain balance. Yes, we eat healthy. But every Friday we do donut Friday. This is a tradition where I take them to the donut shoppe before school. Why? I don’t eat donuts, and they are so unhealthy. But I want my girls to know moderation. That yes, nine times out of ten we are eating whole foods that fuel our body, but that it is okay to enjoy a treat. I want them to know moderation and to be able to make good choices as they grow up. In turn, my youngest daughter orders salad every time we eat out and my oldest daughter drinks nothing but water. I don’t want to deprive them of fun foods because there is the risk that when left to their own choices they will eat unhealthy on purpose.

Then there is the other end of the spectrum. I work out because I love it. Truly. Its my hobby in addition to my career. I don’t scrapbook, or bake, or garden…I train. I don’t do it because I feel I need to look a certain way or weigh a certain weight. My body is merely a by product of my love for working out. But, I worry. I don’t want my girls to feel like they have to be perfect. I don’t want them checking calories or flipping out if they see a little baby fat on their bodies. I want them to love themselves, and love the way physical activity makes their body feel. In a day and age where the media does such a good job of showcasing the “perfect” female body there are so many body issues amongst young girls that I don’t need to paint that picture at home for them as well.

So, what’s the moral of the story? Your children are watching you. No matter what you say, they do what they see, and so its crucial that you provide balance and guidance in paving the path of a healthy lifestyle for them. Train because you enjoy it. Eat foods that fuel your body and enjoy treats within moderation. Image