We have created this informational website for people to discover, learn about, and discuss Clean Eating, wellness, nutrition, & fitness. We want to get the word out about how to Eat Clean and how it can change your life for the better. It can help you to feel so much healthier and so much more energetic than you ever have. Here you will find Clean Eating and healthy lifestyle related articles, opinions, reviews, and recipes.

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Peanut butter...yea!!!! I LOVE peanut butter. It's an inexpensive source of protein which also happens to be delicious. It's great in sandwiches and in baking. Try putting a Tbsp. in your morning oatmeal for a delicious protein boost!

Do me a favor though and don't purchase the above type of peanut butter. You see, most commercial peanut butter contains not only peanuts but partially hydrogenated oils, also known as trans fats. Trans fats have been linked to cardiovascular disease because they raise LDL cholesterol (the bad cholesterol) and lower HDL cholesterol (the good cholesterol). Trans fats have also been linked to obesity due to the fact that eating trans fats causes people to eat too much of the food that the trans fat is in.

So what's the alternative? Natural peanut butter! Natural peanut butter contains ONLY peanuts. No sugar, no salt and certainly no trans fats. It is critical that you read the label. Some companies claim that theirs is a "natural" peanut butter but then you look at the label and there's all kinds of other junk in the product. Buy ONLY peanut butter that lists peanuts as the ingredient.

Okay, I realize this one is sort of obvious but I was truly inspired by these glowing balls of cheese. (In a weird sort of way.)

I always have such mixed emotions when I see a product like this on the store shelves. I feel horrified and amused at the same time. Amused because they just look so...silly. I mean, Cheese Balls... seriously??? They don't even remotely resemble ANYTHING in the natural world! Is there any better example of a non food item than this? I'm saddened and horrified because there are people who actually purchase these products. Cheese Balls wouldn't be on the market if SOMEONE wasn't buying them, right?

Cheese Balls contain so many disgusting ingredients I don't even know where to begin.

Two of the main ingredients in cheese balls are enriched flour and partially hydrogenated soybean oil. Let's look at enriched flour for a moment shall we? Anytime you see the word "enriched" on a product it means essentially that it has been processed to remove all the healthy ingredients. Soybean oil is a genetically modified organism (GMO). GMO's have been linked to obesity, cancer, reproductive problems, food allergies and digestive problems. Some of the other ingredients include ferrous sulfate, tricalcium phosphate, sunflower oil and/or corn oil which are all used in processed foods. In a nutshell, there is absolutely NOTHING in cheese balls that should be going into your body.

Although they are funny to look at.

I think sometimes we can makes eating overly complicated. So here's a simple rule to follow when you ever find yourself asking; "What should I eat?"

Eat only foods that had a mother or that came from nature.

That's it. That's all you need to know. If you follow the above rule then you'll automatically be eating clean.

There are so many reasons to eat clean but my favorite reason is this first one:

• 80% of what you look like is due to what you are eating

When I first heard this I was SHOCKED. I mean, I knew it was important to eat right but I had always believed that exercising was a lot more important than what I put in my mouth. So I decided to actually put it into practice and see what happened. I had been working out regularly for about 9 months but I hadn't really cleaned up my diet. I was getting all kinds of frustrated because in 9 months I lost a whopping....2 pounds...

I know something was wrong because I was getting 6 days a week of cardio in plus lifting weights. I decided to try clean eating. And that's when the weight started to just come off. I lost between 1-2 lbs. a week over a period of about 6 months. So believe me, what you eat has a huge impact on how you look.

• Two thirds of all US adults are overweight

This is due to people eating all the wrong things. Fast food, processed food, too much sugar...it's all bad stuff. By eating clean, you eliminate anything processed. The beautiful thing about clean eating is it isn't necessary to count calories because everything you eat is all real food. If you don't eat junk then calorie counting becomes unnecessary. Pair clean eating with daily exercise and you won't be in the majority of adults with a weight problem.

• 1 in 3 people will develop cancer in their lifetime

It is estimated that up to half of all cancer cases could be avoided if people made changes to their lifestyle, such as stopping smoking, moderating alcohol intake, and maintaining a healthy bodyweight. I firmly believe that one of the main reasons cancer rates are so high is because of the amount of processed food most people put into their bodies. Things like trans fats and high fructose corn syrup are absolutely deadly for the body. Clean eating eliminates all man made chemicals and replaces them with healthy, natural REAL food.

1. Measure and rinse quinoa. One cup of dried quinoa yields about 3 cups cooked. Measure out quinoa, place it in a fine-mesh strainer, rinse thoroughly with cool water, and drain. Rinsing removes quinoa's natural coating, called saponin, which can make it taste bitter or soapy. Some cookbooks suggest soaking the quinoa but this is unnecessary.

2. Place quinoa in a small saucepan with liquid. Quinoa may be cooked in water or vegetable or meat stock. I use a 2:1 ratio – 2 cups liquid to 1 cup quinoa. Use a larger saucepan if you are cooking more than this basic amount.

3. Bring to a boil, cover, and simmer over low heat. Simmer for about 15 minutes, or until all liquid is absorbed. You should see tiny spirals (the germ) separating from and curling around the quinoa seeds (see image).

4. Remove from heat and let stand for 5 minutes. Fluff with a fork and serve. Some people like to add olive oil, butter, salt, or pepper. Quinoa is also fantastic with lemon juice, caramelized onions, herbs or green onions.

(Adapted from Tropical Traditions recipe)

Ingredients:

3 Tbsp. coconut oil

1/2 cup popcorn

3 Tbsp. butter

Salt

Makes 4 servings.

Instructions:

In a large pan melt coconut oil over high heat. Add popcorn and cover pot with lid slightly ajar.

In a small saucepan, melt butter. You want the butter to become light brown and have a nutty aroma. (Be careful not to scald it!)

As soon as the popcorn is done popping, turn heat to lowest setting. Drizzle 1/3 of the butter over the popcorn. Sprinkle with salt and stir. Repeat two more times.

Let the popcorn sit for 5-10 minutes on the lowest setting. (This is the hardest part for me because I usually start eating it out of the pan and can't seem to wait!) By letting it sit like this the moisture will be drawn out of the popcorn and it will be nice and crunchy.

Here are some of the many practical uses of coconut oil:

- Can be used in baking and cooking as a fantastic alternative to vegetable oil.

- Excellent to use on your hair before you shampoo.

- Superb all over body moisturizer.

- Great eye makeup remover.

- Makes excellent popcorn!!

- Great lip moisturizer!

Recently I had the opportunity to review Tropical Traditions Gold Label Virgin Coconut Oil.

I absolutely LOVE this product. Prior to this one I had used another brand of coconut oil. I just figured they were all pretty much the same. I couldn't have been more wrong! The Tropical Traditions brand doesn't harden up as much as the other brand, which is nice when you're trying to, say, remove your makeup with it as I do every night. I also ADORE the scent! It has a very faint coconut aroma. Not overpowering..just loveliness and wonderfulness. If you'd like to check out this as well as all of Tropical Traditions other products here is the link: http://www.tropicaltraditions.com

Disclaimer: Tropical Traditions provided me with a free sample of this product to review, and I was under no obligation to review it if I so chose. Nor was I under any obligation to write a positive review or sponsor a product giveaway in return for the free product.

I have a serious issue with ranch dressing. It really bothers me that so many kids only eat vegetables if they can dip them into this disgusting product. did you know that the main ingredient in ranch dressing is soybean oi? Soybean oil is a GM (genetically modified) food. Soybean oil has been associated with elevated cholesterol levels, obesity, many inflammatory conditions, and can even be a cause of infertility. Recent scientific research also suggests that it may be responsible for a very large number of heart attacks.  Take a look at this article for more information on why GM foods are unhealthy.

In addition to soybean oil, ranch dressing contains a large amount of refined sugar (it's actually the fourth ingredient in the above product), which can also be attributed to a number of health problems, type 2 diabetes being one of them.

So what are the alternatives to putting a highly processed, dangerous salad dressing into your body? Making your own salad dressing! And no, it's not complicated or time consuming. Try this incredibly delicious homemade dressing recipe! You'll never buy bottled dressing again.

But what about the kids?  I've heard so many parents complain that their kids "refuse" to eat veggies without ranch. My response to this is to just not offer ranch as an option. It is necessary for children to learn to enjoy the taste of vegetables. You are the parent. You have the power to decide which foods will be in your house so it's up to you to stop buying bottled salad dressing. Start a vegetable garden with your kids. This is a fantastic way to introduce them to the wonderful world of healthy food. My kids were so proud of the cherry tomatoes they grew in containers last summer. They ate them and LOVED them. I think kids tend to be more enthusiastic about food when they have a hand in preparing it.  Let your kids help you cook. Have them help with a vegetable garden. Visit a farmer's market and bring your kids along. If possible, take them to a farm that lets you pick your own fruits and/or vegetables. Children need to know that food comes from nature, not the grocery store.

Ingredients:

2 cups spinach

1 frozen banana*

2 cups ice

1 dash cinnamon

1 Tbsp. peanut butter or almond butter

1 cup milk

Just throw it all in a blender and enjoy.

*The frozen banana is important because it gives the smoothie a very creamy consistency.

Look what we have for your viewing pleasure this week! Pre-made meatballs! Ah, the convenience, right? Whenever I see these at the grocery store I think of that GEICO commercial. You know the one with the middle school girls? It goes like this:

"Dude."

"Seriously."

"So gross."

So what's the big deal with frozen meatballs? Plenty. Let's discuss a few of the ingredients in this product.

The top three ingredients are mechanically separated meat, textured soy protein and glucose.The first ingredient is mechanically separated pork, beef and chicken. What in the world does "mechanically separated" even MEAN???!!! Mechanically separated meat( MSM) is a paste-like meat product produced by forcing beef, pork, turkey or chicken, under high pressure through a seive or similar device to separate the bone from the edible meat tissue. For the production of chicken and turkey MSM, most of the time, breast carcasses are used as they still contain parts of breast meat. Check out this picture of mechanically separated chicken (aka "pink slime").

Another ingredient in these meatballs is textured soy protein. Textured soy protein is a popular meat substitute among some vegetarians. It is high in protein and low in fat but it is a soy product. Soy products may in fact pose health risks for individuals with soy or gluten intolerances. Although few studies have been performed on the effect of soybeans on human hormones, some medical practitioners advise men and women with hormone imbalances to avoid soy products, such as textured soy protein, tofu and soy milk. Many soybean products also contain enzyme-inhibitors that can block the absorption of typsin and other enzymes used for digesting protein.

One other ingredient is dextrose. Dextrose, also called glucose, is a simple carbohydrate that is quickly absorbed by the body and rapidly promotes the production of insulin. Therefore, dextrose is considered to have a high glycemic index.

Something else to consider is that the meats used in this product are not organic, local, grass fed, free range or otherwise beneficial to your health in any way.

It is so much better to make your own meatballs! The really great thing about them is that you can make a bunch and then freeze them. And honestly, doesn't pretty much EVERYONE love meatballs? Not only are they great in spaghetti and meatballs, but they are yummy tucked into a pita for a tasty lunch! Here's a wonderful Clean Eating Meatballs recipe that your whole family will love.

As for the grocery store meatballs...Dude. Seriously. So gross.

Here's a product I'm mad about: local honey!!!

Not only is honey delicious, it's clean as well!! Honey has lots of benefits, but locally made honey is best. Why?  Locally grown honey is produced by bees which are from the environment in which you live. It is always best to grow or consume foods from the area in which you live as they contain the immune stimulating properties needed for your body to adapt to its environment. In addition, it's always best to support local businesses whenever you can.

What about simply buying honey at your local grocery store? Mmmmm..not so much. The problem with mass produced grocery store honey is that you can never truly be sure what it contains. Or doesn't contain for that matter. One of the crucial components of honey is bee pollen. The majority of honey found in chain grocery stores does not even contain any bee pollen! Read here http://bit.ly/w7xhtR for more information about the dangerous ingredients which most likely you'll be getting from mass production honey.

Honey also contains antibacterial properties.  This is due to the low water activity causing osmosis, hydrogen peroxide effect, and high acidity. Honey can be used to alleviate the discomfort of a sore throat and the antibacterial, antiseptic properties are good for the throat as well. Another wonderful use of honey is in the treatment of pinkeye! I've used this on my kids for years and I'm always astounded at how well it works and how quickly! Simply mix a tsp. of local honey with a small amount of warm water. Mix it together and place in an eye dropper. Put 3 drops in the affected eye. It will sting for a little while but it is extremely effective. (Note: Sometimes pinkeye can be causes by a viral infection in which case the honey may not work.) You may need to repeat this a few times. Your child's pinkeye will be gone very shortly, usually within a few hours!

Nasty Food of the Week: Maple Syrup

When it comes to maple syrup, there are two kinds: real maple syrup and the other junk. Maple syrup is made from maple syrup. That's it. That is the only ingredient. Maple syrup is a natural product and a natural sweetener that can be safely consumed (in moderation) as part of most healthy diets. On the other hand, there is the OTHER kind of "maple syrup" which is made up of the following ingredients: corn syrup, liquid sugar, salt, natural and artificial flavors, sodium hexametaphosphate and sodium benzoate and other processed ingredients.

Let's talk about a few of these ingredients. Well, to start with there is corn syrup. Fake maple syrup used to contain high fructose corn syrup (HFCS) until the public became aware of the health dangers involved with it. It's hard not to notice the "no high fructose corn syrup" label on the bottle of fake maple syrup in this picture. Just because it doesn't contain HFCS does NOT mean it's healthy. Many of the food manufacturers have now replaced HFCS with corn syrup. The problem with corn syrup is that it is made from corn and the majority of corn in this country contains genetically modified organisms (GMO's). The problem with GMO's is that they are produced by artificially inserting genes into the DNA of food crops or animals. GMOs can be engineered with genes from bacteria, viruses, insects, animals, or even humans. Grossed out yet?

Fake maple syrup also contains liquid sugar. What's in liquid sugar? In addition to white sugar ( a highly processed food), liquid sugar contains a variety of preservatives so it can retain it's color and have a longer shelf life.

There's something else that's in fake maple syrup: sodium benzoate. Sodium benzoate is a food preservative which has, according to the Mayo Clinic, been known to trigger symptoms of ADHD, especially in children. Sodium benzoate can also increase the risk of asthma attacks and can also put you at risk for high blood pressure.

While maple syrup costs a bit more, it's also worth more.

Ahhhhhh....yogurt. Yogurt is a fantastic, healthy, product which can certainly be a part of your clean eating diet. Yogurt, especially Greek yogurt, is rich in calcium and protein. One 7 oz. container of FAGE low fat plain Greek yogurt has 150 calories, 20 grams of protein, 8 grams of carbs and only 8 grams of sugar.

But the above type of yogurt is most definitely NOT a healthy food. First of all the SECOND ingredient is sugar! Yogurt is supposed to be a healthy food, not another way to get more sugar into your system.

One trend in food products these days is the appearance of a gluten free label. What the food manufacturers are attempting to do now is to slap a gluten free label on items so you'll be fooled into thinking that gluten free= healthy. Nothing could be further from the truth. I've found plenty of products with the gluten free label that are simply loaded with sugar. ALWAYS read labels! It makes me REALLY angry how the food manufacturers continue to lie to us. You really have to be your own advocate and be vigilant about the labels on EVERYTHING you and your family consume.

And please tell me I've misunderstood the label on the right hand side of this product. Does this yogurt container actually GLOW IN THE DARK????? There has been considerable talk recently about how BPA's in plastic packaging can make their way into the foods we eat. I cannot even imagine the horrific chemicals that most assuredly must be in glow in the dark packaging! EEK! It is disturbing to me how they market these products so obviously to children. Their little bodies have a much lower tolerance for chemicals than adults.

A much healthier alternative is to purchase plain yogurt or Greek yogurt and add your own fresh fruit. It makes an awesome snack or breakfast!

I really love writing about the "Nasty Food of the Week". It's very satisfying to help expose the processed food manufacturers and the crap they put out there for public consumption. I want us all to eat healthfully and achieve a life of optimal health!

So let's get to this week's nasty food, shall we? Here we have packaged shredded cheese. What could be wrong with this, right? Well how about this: One of the main ingredients in packaged shredded cheese is cellulose powder. Any guesses on what cellulose powder is? Wood pulp! Yep, in every package of shredded cheese you're getting....pieces of wood.

Why do companies put this in their product? Well, for one thing, cellulose powder helps to coat the cheese and keeps it from clumping by blocking out moisture. Cellulose is being used more and more in products because it helps to replace fat content in food, boosts fiber content and reduces the need for increasingly expensive ingredients like oil and flour.

Think you're safer because you buy organic? Think again. Even organic-food products can contain cellulose. Organic Valley uses powdered cellulose made from wood pulp in it's shredded cheese products.

You're better off buying cheese and just shredding it yourself. I mean, seriously, does it really take that long to shred cheese? Aren't you and your family worth it?

Ingredients:

3/4 cup 2% milk

2 tsp. sucanat or turbinado sugar or honey

1/4 tsp. vanilla extract *

1/4 cup strong hot black coffee

Instructions:

Heat milk in sauce pan (be careful not to scorch it!). Pour hot milk into blender along with sugar and vanilla extract. Blend until frothy. Immediately pour into cup and add coffee. Sip and feel super smart at the money you saved!

Makes 1 serving.

*You can substitute peppermint or almond extract for the vanilla if desired.

Nutritional Information:

Calories: 132, Fat: 4 g., Carbs: 17 g., Protein: 6 g., Sugar: 18 g.

Vitamins:

Vitamin A - This helps fight infections, aids vision, helps jawbone and tooth formation, keeps skin clear and helps to keep the reproductive organs healthy.

Where to find it - Various fruits, liver, butter, whole milk, cheese, egg yolks, yellow vegetables, spinach, beet greens, carrots and turnips

Vitamin B - Responsible for helping enzymes release energy from food, promotes healthy metabolism, gives cells oxygen, detoxifies organs, prevents defective vision and stabilizes nervous system function.

Where to find it - Fruits and vegetables, whole grains and beans.

Vitamin C - Plays a role in controlling infections and healing wounds. Works as an antioxidant and neutralizes free radicals, which are byproducts of oxygen metabolism that may contribute to the development of cancer and heart disease. Helps make collagen for healthy bones, teeth, gums and blood vessels.

Where to find it - Citrus fruits, berries, green and red peppers, tomatoes, broccoli and spinach.

Vitamin D - Often called the "sunshine" vitamin because that is the best way to get it. Helps the body use calcium and phosphorus, which helps form strong bones, teeth and healthy skin. Too little Vitamin D increases the risk of osteoporosis, heart disease, certain cancers, multiple sclerosis and infectious diseases such as the flu and tuberculosis.

Where to find it - Dairy products and fatty fish such as salmon and tuna.

Vitamin E - Protects red blood cells and may play a role in the body's immune function. Diets rich in Vitamin E may help lower the risk of some cancers and heart disease.

Where to find it - Sunflower seeds and other nuts and oils, turnip greens, spinach, tomato paste and avocados.

Minerals:

Calcium - It is essential for vascular contraction and vasodilation, muscle function, nerve transmission, intracellular signaling and hormonal secretion.

Where to get it - Milk, yogurt, cheese, Chinese cabbage, kale and broccoli.

Iron - Iron deficiency results in limited oxygen delivery to the cells which results in fatigue and decreased immunity.

Where to get it - Dried beans and peas, lentils, whole grain products, baked potatoes with skin, dark leafy vegetables and dried fruit.

Magnesium - Helps to maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system and keeps bones strong. Helps regulate blood sugar levels, promotes normal blood pressure and aids in energy metabolism and protein synthesis. Magnesium is also thought to help with preventing and managing hypertension, cardiovascular disease and diabetes.

Where to get it - Spinach, legumes, nuts and seeds and whole unrefined grains.

Selenium - Helps to prevent cellular damage from free radicals, regulates thyroid function and supports a healthy immune system.

Where to get it - Plant foods, some meats and seafood and some nuts.

Zinc - Lack of zinc leads to poor night vision and decreased wound healing, decreased taste and smell, reduced ability to fight infections and poor development of reproductive organs.

Where to get it - Whole grains, legumes, nuts, wheat germ, mushrooms, peas, dairy foods and eggs.

1. What you see is what you get. If you don't buy it then you won't eat it. It's much simpler to avoid eating cookies if they're not in your house. ALWAYS make a list before you go grocery shopping and stick to the list. Making a list makes it a lot less likely that you'll go wandering down the cookie aisle. And NEVER EVER go to the grocery store hungry!

    

2. Give your fridge “eye appeal”. Usually people put the fruits and veggies in the bins at the bottom. This is a bad idea because you won't see them when you open the fridge door. It's estimated that the average household wastes more than $10 a week on produce that has spoiled. That's because it's out of sight. Use the bins for meats and keep the fruits and veggies at eye level. You're much more likely to pick a healthy snack if it's the first thing you see. Also, give other healthy items like natural peanut butter and hummus a prominent place in your fridge.

    

3. Wash it and chop it and bag it. As soon as you get home from the store, wash and prepare your fruits and vegetables. Separate food into individual portions in order to prevent overindulging. Fruits and vegetables should be washed and cut up so they're ready to be eaten at a moment's notice.

    

4. Freeze it. Frozen bananas are great as a snack and give smoothies a nice creaminess. Frozen grapes make tasty snacks too! Kids love them as a sweet treat.

    

5. Hide it. If you keep your indulgent items hidden in the drawers below you may just forget they're even there.

The refrigerator really can be your best friend when you're trying to lose weight. Replace high fat foods with fruits and vegetables and keep all produce at eye level. This way when hunger strikes you'll be sure to pick something healthy.

1. Start making your own salad dressing. There are way too many yucky ingredients in prepared salad dressings, including high fructose corn syrup. Here's a recipe for a basic vinaigrette dressing that I make all the time.

2. Stop drinking sodas and diet sodas. Instead, drink herbal tea or water.

3. Eat more fat. Use real butter (Kerrygold is grass-fed butter which you can find at most supermarkets) and eat eggs. Eggs are the perfect protein source. Avoid modern vegetable oils like corn oil, soybean oil, cottonseed oil and canola oil. Instead use coconut oil and extra virgin olive oil.

Clean Eating Pumpkin Spice Latte

(Adapted from a recipe by Tiffany at The Gracious Pantry Note: She uses maple syrup instead of  sugar)

Makes 2 servings.

Ingredients:

4 Tbsp. ground coffee

1 Tbsp. pumpkin spice

2 1/2 cups water

2 cups lowfat milk

1/2 tsp, vanilla extract

2 Tbsp.  sucanat or turbinado sugar

Instructions:

Combine ground coffee and pumpkin spice in a paper coffee filter of your coffeemaker and brew with the specified amount of water.

Pour sugar in the bottom of your cup and pour in half the coffee. Add one cup of milk and vanilla extract and stir.

Sip and enjoy!

Nutritional Information (per serving):

Calories: 100

Fat: 3 g.

Carbs: 17 g.

Protein: 2 g.

Sugar: 12 g.

Starbucks Pumpkin Spice Latte Nutritional Information (per 16 oz. serving, no whipped cream using 2% milk):

Calories: 310

Fat: 6 g.

Carbs: 49 g.

Protein: 14 g.

Sugar: 47 g.

Ingredients:

1/4 c. skim milk

6 Tbsp. water

1/4 c. old-fashioned oats

Pinch cinnamon

Pinch nutmeg

1/8 c. canned pumpkin

1/8 c. sliced almonds

1/8 c. water

1/2 scoop vanilla protein powder

Preparation:

In a small saucepan, bring milk and water to a boil over medium heat. Add oats, cinnamon and nutmeg. Reduce heat to medium low and simmer until liquid is absorbed, about 7 to 10 minutes, stirring occasionally.

Once the liquid is absorbed, stir in pumpkin and almonds. Set aside.

Combine water and protein powder in a separate bowl. Mix with a fork until protein powder is absorbed. Pour protein mixture over oatmeal. Makes 1 serving.

Nutritional information:  Calories: 232, Fat: 8 g., Protein: 21g., Carbohydrates: 25 g.

If you haven't yet tried kale chips you are missing out big time! I admit I was skeptical at first as I'm not a huge fan of kale but I LOVE these! My kids like them too! they are healthy, easy to make and oddly addictive. They taste like potato chips! I managed to polish off almost an entire cookie sheet of these yummy goodies all by myself!

Ingredients:

1 bunch kale

1 Tbsp. extra virgin olive oil

1 tsp sea salt

Preparation:

Preheat oven to 300 degrees. Line a cookie sheet with parchment paper. Toss kale with olive oil in large bowl and spread in a single layer on prepared cookie sheet. Sprinkle with sea salt.

Bake in oven for 15 minutes or until crispy, stirring halfway through. Enjoy!

This one sounds weird but it is REALLY yummy (plus it's loaded with vitamin C).  Enjoy!

Ingredients:

1/2 c. canned pumpkin

1 c. skim milk

1/2 c - 1 c. ice

1 tsp. honey

1 tsp. pumpkin pie spice

1 scoop vanilla protein powder

Preparation:

Place all ingredients in a blender and process until smooth.

Note: When making smoothies, always put in the liquid ingrdients FIRST. This will prevent all of your solid ingredients getting stuck at the bottom.

Nutritional information: Calories: 291, Protein: 29 g, Fat: 5 g, Carbs: 38 g., Fiber: 5 g.

These muffins are fantastic!!! I love all things pumpkin, especially this time of year.

Serving Size  : 12  


Ingredients;

3/4  cup           demerara or turbinado sugar
1/4  cup           unsweetened applesauce
2                    eggs
3/4  cup           canned pumpkin
1/4  cup           water
1 1/2  cup           whole-wheat flour
3/4  tsp           baking powder
1/2  tsp           baking soda
1/4  tsp           ground cloves
1/2  tsp           ground cinnamon
1/4  tsp           salt
1/4  tsp           ground nutmeg
1/2  cup           semisweet chocolate chips

1. Preheat oven to 400 degrees. Place paper liners in muffin pan.

2. Mix sugar, unsweetened applesauce and eggs together in a medium bowl. Add pumpkin and water.
In a separate bowl mix together the flour, baking soda, baking powder,
spices and salt. Add wet mixture to dry ingredients and mix just until
combined. Stir in chocolate chips.

3. Fill muffin cups 2/3 full with batter. Bake in preheated oven for 20
minutes.

Nutritional Information:

Calories: 136
Total Fat: 3.3g
Carbohydrates: 25.6g
Fiber: 2.8g
Sugar: 8.3g
Protein: 3.6g

Cooking Tip: You may replace half of the whole wheat flour in this recipe
with almond flour. You may also use maple sugar instead of demerera or turbinado sugar.

A normal range of vitamin D is between 32 - 100. When I had my level first checked back in April, it was 24. Not terribly low, but lower than normal. My doctor prescribed me a 50,000 IU vitamin D supplement that I took once a week for 12 weeks. He asked me to come back 2 weeks after I finished my last dose and have it rechecked. When I went back in July for my recheck, my level was 87. He has recommended that I take a vitamin D supplement (1000 IU's) every day from now on. Well, let's just say I'm not a big fan of taking pills, (even supplements) so I have decided to supplement with cod liver oil instead.

Everyone's first reaction is always "Ewwww....that yucky fishy stuff? Blech!" Well, let me just tell you why it's so good for you.  Cod liver oil rich in vitamin D. Vitamin D helps to regulate the cellular level in the body (and thus prevents cancer) and it helps with insulin secretion. Vitamin D also aids in the absorption of calcium which helps to maintain strong bones. Cod liver oil is also rich in omega-3s, which help to reduce the risk of heart disease and stroke and ease symptoms of hypertension, depression, attention deficit hyperactivity disorder (ADHD), and joint pain. How do omega 3s do this? By encouraging the production of body chemicals that help control inflammation -- in the joints, the bloodstream, and the tissues.

I also recently discovered that fermented cod liver oil is the preferred one to take. Why is fermenting so important? Apparently fermented cod liver oil is different because it contains fat soluble vitamins A and D in the correct ratios so our bodies can absorb them and recognize them as a natural product. Most cod liver oil brands go through a process which removes all the natural vitamins. Fermenting the cod liver oil uses a filtering process which helps it to retain all the vitamins.

You can purchase fermented cod liver oil here.

It's also important to get some vitamin D through sunlight. Try to spend some time outdoors every day in order to increase your vitamin D levels. You'll feel happier too!

This week's nasty food is gross and disgusting bottled bbq sauce. It's amazing how many barbecue sauces are out there. So many varieties! So many processed ingredients! I do not purchase these so it's always a surprise to go down this aisle in the grocery store and see just how large the condiment section is! I know it's convenient but there are extremely unhealthy ingredients in bottled bbq sauce. One particularly awful ingredient found in almost all barbecue sauces is high fructose corn syrup . It's the second ingredient in the one pictured above! Here's an article which highlights the dangers of high fructose corn syrup.

What are the alternatives? Making your own! I promise once you taste homemade bbq sauce you will never go back to the bottled stuff ever again. Here's my recipe for delicious bbq sauce. Try it on chicken, kebobs, hamburgers, or anything else you can think of. The really great thing about this sauce is that there are absolutely no processed ingredients and the only sweetener in it is pure maple syrup. Enjoy!

There has been a lot of talk recently regarding the lack of vitamin D in our diets. Fortunately, it's pretty easy to get the vitamin D you need without putting in much effort.

First, lets talk about vitamin D and why it's so important. Vitamin D's major function is to maintain normal blood levels of calcium and phosphorus. Vitamin D aids in the absorption of calcium, which helps to keep bones strong. Recent research has also stated that Vitamin D may provide protection against osteoporosis, high blood pressure, cancer, as well as autoimmune diseases such as MS. Good stuff this Vitamin D, huh?

The problem is that Vitamin D deficiency is becoming epidemic in this country. Why? Lack of sunlight. Most of us, myself included, are "sun-phobic". We have all become so paranoid about skin cancer so we slather ourselves in spf 5000 or whatever sunscreen the second we step foot outdoors on an even remotely sunny day.

Now lets talk about children. Talk about a Vitamin D deficiency! It is estimated that 70% of American children are Vitamin D deficient. 70 percent!!! Now that's what I call an epidemic.

So what are the dangers of Vitamin D deficiencies in children?  It has been found that children with low Vitamin D levels are more likely to have higher blood pressure, high blood sugar levels, and low blood levels of HDL ("good") cholesterol. Low Vitamin D levels have also been associated with an increased risk of developing heart disease later in life. If kids start out with low Vitamin D levels and never increase them, they may be putting themselves at risk for developing these diseases at an earlier age.

We're all trying to be good responsible parents and not let our kids get any sun but I think we've gotten a bit carried away in the sunscreen department. I know up until recently my two kids couldn't put one foot out the door without me practically drowning them in sunscreen.

How are we supposed to protect ourselves against skin cancer but also get the recommended amount of Vitamin D? The answer is moderation. We as humans are SUPPOSED to get some sun. We are supposed to tan. We're just not supposed to burn. You can get the recommended dosage of 200 IUs of Vitamin D per day by spending as little as 10-20 minutes per day in the sun WITHOUT sunscreen.

There is no shortcut to good health. Eating healthfully every day and living an active lifestyle are the keys to an optimal life!!

- Catfish (US farmed)

- Clams, mussels, oysters (farmed)

- Cod: Pacific

- Crab: Dungeness, Stone

- Crayfish: (US farmed)

- Croaker: Atlantic

- Halibut: Pacific

- Herring: Atlantic/Sardines

- Lobster: Spiny (US)

- Mackerel: King, Spanish

- Mahi mahi: (US Atlantic)

- Mullet: Striped

- Pollock: (Alaska wild)

- Salmon: (Alaska wild)

- Scallops: Bay (farmed)

- Striped Bass (farmed or wild)

- Sturgeon, Caviar (farmed)

- Tilapia (US farmed)

- Trout: Rainbow (farmed)

- Tuna: Albacore (BC, US)

- Tuna: Skipjack

- Wreckfish

Apparently, when you buy prepackaged beef that has labels like " all natural beef" or "no antibiotics ever", what it actually means is that  no hormones or antibiotics are used in the processing of the meat. WHAT??? In other words, no antibiotics or hormones are used when they cut up and and package the meat! Talk about false advertising!!!!

This beef label decoder analyzes certifications for beef in 5 categories:

• Feed allowed - Grass is the best feed for cattle! Most cattle spend time in a CAFO (concentrated animal feeding operation) where they are fattened up with corn and other grains. This causes all kinds of health problems and changes the nutrients in the meat.
• Access to Pasture - Even if cattle never leave their stalls, the label can still clain that it has access to pasture. You need to find out exactly what "access to pasture" means.
• Antibiotics - Cattle in CAFOs are fed a continuous diet of antibiotics which contributes to the development of antibiotic resistant bacteria.
• Growth Hormones - Most catttle in the US receive growith hormones
• Animal Welfare - Some labels can be quite vague regarding animal welfare.

Certification labels analyzed are:

• USDA Certified Organic -This means 100% organic; antibiotics given only to sick animals; growth hormones prohibited
• USDA Certified Grassfed - If an animal consumes something other than grass it must be documented but it can still have this label; antibiotics are allowed; growth hormones allowed; access to pasture not defined
• American Grassfed Association - Grass only; animals spend majority of time on pasture; antibiotics only given to sick animals; no growth hormones allowed
• Certified Humane Raised and Handled - Grass, corn and grain are allowed; access to pasture not required; growth hormones prohibited; antibiotics given to sick animals only
• Food Alliance Certified - Grass, corn and grain allowed; access to pasture required; animals spend the majority of their lives on pasture; antibiotics given to sick animals only; growth hormones prohibited; animal welfare requirements very specific concerning health, shelter and handling
• Animal Welfare Approved - Grass, corn and grain allowed; access to pasture required; animals spend the majority of their lives on pasture; antibiotics given to sick animals only; no growth hormones allowed; animal welfare requirements very specific regarding health, shelter and handling of animals

• Avoid sugar and processed foods - sugar hampers the immune system
• Increase your intake of Omega 3 fatty acids
• Get plenty of sleep - fatigue hampers the body from it's ability to fight off infections
• Find ways to reduce stress in your life
• Increase your vitamin D levels - one great way to do this is to spend some time outdoors every day
• Exercise - this helps to increase circulation which helps your immune system to function more effectively
• Wash your hands - this simple yet effective step helps to stop the spread of viruses

Let's all try to stay healthy this holiday season!

But wait, it gets better...

These food manufacturers had the nerve to claim that eating these cereals could prevent your children from coming down with the swine flu due to the synthetic vitamins  that are inside these products!

Fortunately, a West Coast attorney decided to contact Kellogg's and requested that they back up their claims with facts. Instead of providing this information, Kellogg's just changed the cover of the box, omitting the health claims.

It's troubling to me that we don't have more stringent regulations regarding what claims can be made on the food we consume. However, if you apply the "if nature made it, eat it. If man made it, don't eat it" rule then you will naturally be consuming food that is healthy. You also need to ask yourself qustions like, "Is this food real?" "Is it traditional?" If you can answer yes to these questions then your food has passed the test. If the answer is no, then stay far away from it.

So how exactly does this affect those of us who enjoy eating fish?

We'll be exposed to a whole different kind of fish than the ones that swim wild. Farm raised fish have eaten unused poultry trimmings, been vaccinated, consumed antibiotics, and have been selected for certain genetic traits.

In order to illustrate how drastically things have changed with fish in this country, consider this: In 1970, farmed fish accounted for 6 percent of global seafood. In 2007 the U.N. Food and Agriculture Organization estimates it stood at 44 percent. It is projected to reach over 50 percent in just a few short months.

Fish oil is an absolutely wonderful supplement to anyone's diet. It's health benefits are numerous and you're smart to be taking them.  But for those of you who take fish oil you may be interested to know that one-fourth to one-third of the world's fish catch is landed in order to produce fish oil and fish meal. This depletes stocks of forage fish such as anchovies, sardines, and menhaden. In addition, the fish oil industry has doubled in the past decade. So unfortunately you may end up paying MUCH higher prices for fish oil in the near future.

Grass fed products are lower in fat than grain fed products, by as much as one half. In fact, grass fed beef has the same amount of fat as skinless chicken! Eating lean meat helps to lower your LDL cholesterol levels. Grass fed beef is also lower in calories. For example, a 6 ounce steak from a grass fed steer has 100 fewer calories than a 6 ounce steak from a grain fed steer.

Grass fed meat is much higher in omega 3 fatty acids than in grain fed meat. Omega 3's are considered "good" fats. They help to prevent high blood pressure, reduce the incidence of depression, cancer, Alzheimer's disease, and ADD. On the flip side, grain fed meat is much higher in the "bad" fat, omega 6 fatty acids. The omega 6 to omega 3 ratio in grass fed beef is typically 2:1. In grain fed beef it's over 20:1! 

Now do you still believe that "meat is meat"?

So here are some suggestions on how to eat to boost your immunity:

1. Consume 5 to 6 servings of brightly colored fruits and vegetables daily. Foods such as oranges, sweet potatoes, carrots, cherries, squash and pumpkin contain beta carotene and/or vitamin C. Vitamin C increases the production of white blood cells and antibodies which helps to fight infection. Vitamin C and beta carotene help to reduce the risk of cardiovascular disease by raising HDL levels in the blood.  Beta carotene also stimulates the immmune cells called macrophages which help to kill cancer cells.

2. Eat yogurt. Good quality yogurts contain live cultures which improve and strengthen intestinal flora, thus decreasing the instance of colds by as much as 25%. Opt for plain unsweetened yogurt and add your own fresh fruit.

3. Add some zinc. Zinc increases the development of white blood cells which help fight infection in the body. It also increases killer cells that fight against cancer. It's best to get zinc from your diet instead of  supplements as too much zinc can actually inhibit immune function.You want to aim for no more than 15-25 milligrams daily. Here are some foods that contain rich sources of zinc:

• oysters
• crab
• beef
• turkey (dark meat)
• beans

I used to eat these all the time for breakfast before I discovered clean eating. I thought they were a healthy alternative to cereal. Check out the LOOOOOOONG list of ingredients on these "healthy" cereal bars:

Scary! As you probably already know, the longer the list of ingredients, the more processed the food is and the worse it is for you. Not only do these bars have a large amount of sugar but they also contain high fructose corn syrup. High fructose corn syrup has been linked to obesity, diabetes, cancer and heart disease. This is certainly not a healthy snack by any stretch of the imagination.

So what if you really want a quick snack in the form of a breakfast/snack bar? Larabars! Larabars are considered clean because the only ingredients in the majority of them are fruit and nuts. And yes, they are very tasty too! And if you'd like to make your own, here's a recipe for homemade Larabars.

I picked up this bumper sticker at my local organic grocer the other day. This organization is dedicated to preserving our farmland. Unfortunately, we are losing

over 1 million acres of farmland per year in this country to development. The soil on farms and ranches takes thousands of years to develop and once this land is developed it cannot be replaced. You can visit their website, farmland.org, for more information.

Farmer's markets are such fantastic places. Not only do you support local farmers but you get to interact with the people who grow the food. It was encouraging to me that the market was bustling with people at 9:00 am on a Saturday morning.

At Old Beach Farmers Market near my house they were selling not just delicious fruits and vegetables, but also local seafood, bread, and pastries. Here is a link so you can find a local farmers market in your area. It's a great way to spend a Saturday morning. Support your local farmers!

I absolutely love these cupcakes!  They are only 160 calories so enjoy one as a snack or dessert. My husband loved these and my kids went crazy for them!

Here's how to make them:

Ingredients:

1 cup unsweetened extra dark cocoa powder

1 ¼ cup Sucanat

¼ cup whole wheat pastry flour

¼ tsp. salt

¼ tsp. baking soda

1 cup low fat sour cream

1/3 cup plus 2 tsp. skim milk

1 Tbsp. olive oil

½ tsp. pure vanilla extract

1 whole egg plus 2 egg whites

1 oz. bittersweet chocolate, chopped

Preparation:

Preheat oven to 350 degrees. Line a 12 cup muffin pan with paper cupcake liners.

In a large bowl combine cocoa powder, 1 cup Sucanat, flour, salt, and baking soda.

In a medium bowl whisk together sour cream, 1/3 cup milk, oil, vanilla, and whole egg.

Make a well in the center of the dry ingredients and pour in wet ingredients. Mix until just combined. Add egg whites to the mixing bowl of a stand mixer. Whip egg whites until foamy. Gradually add remaining ¼ cup Sucanat to whites. Continue whipping until medium stiff peaks form. Fold whites in thirds into cake batter with a rubber spatula.

Fill each of the 12 cupcake liners ¾ full with batter. Tap pan on countertop and put into oven. Bake for 40 minutes or until toothpick inserted into center of cupcake comes out clean. Remove from oven and let cupcakes cool completely.

When cupcakes have completely cooled, combine chocolate and remaining 2 tsp. milk in a bowl and microwave on 50% power for 30 seconds. Stir until melted chocolate is completely smooth. Spread a thin layer on top of each cupcake. Sprinkle with additional shaved chocolate if desired.

Nutritional Information (per cupcake): Calories: 160, Fat: 6 g., Carbs: 28 g., Protein: 4 g.

I found this website the other day. It's an excellent visual tool which shows the amount of sugar in a number of different food items.

Keep in mind that alcohol is considered a "cheat" so if you do decide to indulge in this margarita, have only one no more than once a week.

The Skinnygirl Margarita

2 oz. clear premium tequila

Tiny splash of Cointreau

Juice of 4 fresh lime wedges

Splash of Grand Marnier

Combine all ingredients in a shaker filled with ice. Shake vigorously and pour into ice filled glass.  Makes 1 serving.

Apple Pie Larabar

1 c. soaked dates
1/2 c. dates (not soaked)
1/2 c. almonds
1/4 c. walnuts
3 apples
2 T. raisins
2 t. cinnamon

I recently made these and they are SUPER yummy. The bananas tend to stick while they're cooking so use an old cookie sheet that you won't mind messing up.

 Banana Bread Larabar 

Ingredients:

¼ c. dried bananas

1/3 c. raw almonds

Slice one small banana and lay it on a greased baking sheet. Cook banana at 175 degrees for 2 – 3 hours or until dry.

Roughly chop dates. Add bananas and dates to a food processor. Process for 1-2 minutes. Remove from food processor and place in a small bowl.

Add almonds to food processor and process for 1 minute. Add almonds to date-banana mixture and mix well with hands. Divide into 2 halves.

Set aside each half on a piece of plastic wrap. Fold wrap over each piece and shape into bars. Makes 2 bars. Store in refrigerator.

*Use very ripe bananas for best flavor.

Nutritional information: Calories: 230, Protein: 5 g.

If you haven't tried Ezekiel bread, you should definitely give it a try! This bread is made from sprouted organically grown grains. There are several different varieties but I particularly like the Ezekiel 4:9 bread. Not only is it rich in protein but it's completely flourless. This makes it a perfect clean eating food since there is absolutely nothing artificial in it. Take a look at most packages of bread and you will usually find a LOT of ingredients with names you can't even pronounce.There are 18 amino acids in this unique bread - all from vegetable sources. By the way, it's also VERY tasty! It has a wonderful nutty flavor when toasted. You'll find this in the freezer section of the grocery store.

A non-profit group called the Environmental Working Group (EWG) compiled a list of 43 fruits and vegetables and ranked them from most to least-contaminated by pesticides.  The produce ranking is based on the results of 43,000 pesticide tests performed by the USDA and the FDA between 2000 and 2005.  Here are the "Dirty Dozen" - the 12 most contaminated fruits and vegetables:

• Peaches
• Apples
• Sweet bell peppers
• Celery
• Nectarines
• Strawberries
• Cherries
• Lettuce
• Grapes
• Pears
• Spinach
• Potatoes

ALWAYS buy organic when you purchase any of the above items. By doing so, you'll lower your exposure to pesticides by 90 percent.

I have mentioned Polyface Farm on the website before but I thought I'd talk a bit more in depth on the subject. Polyface Farm, located in Swoope, Virginia in the Shenandoah Valley is a America's premier non industrial farm. Operated by Joel Salatin and his family, he uses incredibly innovative agricultural methods.

Salatin bases his farm's ecosystem on the principle of watching animals' activities in nature and emulating those conditions as closely as possible. Cattle are moved frequently among pastures to prevent overgrazing.

The cattle typically take no more than one bite of the various grasses, enabling the grass to produce new growth quickly. Chickens are then moved into the area the cows have left, to pick through the manure and grass for insect larvae. When the cattle overwinter in barns, their manure is layered with wood chips and corn; pigs are later allowed to root through the pile for the buried corn, aerating the layers which produce a rich soil compost. Pasture is mixed with forest to provide natural air conditioning and reduce wind.The Salatins goal of "emotionally, economically and environmentally enhancing agriculture" has made Polyface a food production oasis.

Polyface uses direct-marketing of meats and produce to consumers, pastured-poultry, grass-fed beef and the rotation method which makes his farm more like an ecological system than conventional farming. I can tell you from first hand experience that the meats I have purchased from Polyface are unbelievable. They taste so much better than anything else I have ever tried. The eggs are the richest, most flavorful eggs I have ever had in my life. 

Joel Salatin has the right idea when it comes to food. 

• Lowered cholesterol
• Helps with inflammation
• Protects against heart disease and controls high blood pressure
• Aids in skin ailments such as eczema
• Protection against certain cancers

So exactly what is it about flaxseed that makes it so good for your health?

Simply put, flaxseed and flaxseed oil are both rich in Omega 3 fatty acids. Omega 3's are found in fatty fish such as salmon, halibut and sardines. Eating these types of fish two to three times a week can be very beneficial to your overall well-being.

But what if you don't like fish or you just can't find a way to work it into your menu plan that often? Flaxseed to the rescue!!  Flaxseeds  contain not only omega 3's but also lignans, which may have an antioxidant effect and may prevent certain cancers.

Another interesting fact about flaxseed is its ability to reduce inflammation. This is beneficial not only in preventing high blood pressure but also in treating skin conditions like eczema. The fatty acids in flaxseed actually help to lock moisture into the skin. 

Flaxseed or flaxseed oil?

Personally, I use both. The advantages of flaxseed is that you'll get added fiber. If you choose to purchase flaxseed, make sure you grind it up in either a blender or a coffee grinder. I add ground flaxseed to just about anything. It's great on salads, cereal, or even hidden in baked goods like muffins. Flaxseed oil is wonderful in smoothies, yogurt or cottage cheese. Keep in mind that flaxseed oil must be kept refrigerated after you open it and is very perishable. (Shelf life is approximately 6-8 weeks once opened.)  Recommended amount is 2 tablespoons of flaxseed per day.

I just discovered these! Larabars are an awesome eat clean snack bar. I didn't even know they made snack/meal replacement bars that didn't have about 500 ingredients!  They have 210 calories, 11 g. fat, 18 g. sugar, and 5 g. protein. There is nothing artificial in these at all. The cashew cookie ones are my favorite and all they contain are cashews and dates! Love 'em.

I now have a recipe for them! Yea!!!!! As great as these energy bars are, they are a bit expensive ($1.99 a piece). So I decided to go ahead and try the recipe and they taste exactly the same. Click here for the recipe.

Giving up alcohol works! I lost 3 lbs. last week by simply cutting out drinking during the week. I drink in moderation, only one drink a day usually. But doing just this small thing made a huge difference! Instead, I'm drinking tonic water with lime, just to make me feel like I'm drinking an "adult" beverage. Also, alcohol slows your metabolism, so that's just further incentive to give it up. If you're having trouble losing those last few lbs. try going alcohol free for awhile.

Ingredients:

1/2 c. old fashioned oats

1 Tbsp. sunflower seeds

I Tbsp. dried cranberries

3/4 c. skim milk

Mix all ingredients together, cover, and place in the refrigerator overnight. Makes 1 serving.

Nutritional information: Calories: 332, Fat: 7.5 g., Carbs: 48 g., Protein: 18 g.

Ingredients:

Olive oil

Handful of fresh rosemary

1 tsp. chili powder

1 tsp. ground cumin

1 tsp. paprika

1 tsp. sea salt

1 tsp. freshly ground black pepper

1 lb. sweet potatoes

Preparation:

Preheat oven to 400 degrees. Coat a baking sheet lightly wirth olive oil. Spread rosemary evenly on baking sheet. Mix together all  ingredients except for sweet potatoes in a small bowl.

Thoroughly scrub sweet potatoes and pat dry. Slice off ends of potatoes and slice into fries. Place potatoes on top of rosemary. Sprinkle with seasoning mixture. Lightly drizzle with olive oil. Bake 20 minutes.

Stir fries and return to oven for 25 minutes or until golden. Makes 6 servings.

Nutritional information: Calories: 44, Protein: 1 g., Carbs: 13 g., Fat: 0 g.

Do yourself a favor...MAKE THESE COOKIES!! They are wonderful. When you have everything all mixed together they will seem very moist. This is due to the low amount of flour.  They would be great made with cranberries also.

Ingredients:

1/2 c. coconut oil

1/3 c. plus 2 Tbsp. sucanat

1 egg white

3/4 tsp. vanilla extract

3 Tbsp. water

2 c. rolled oats

2/3 c. whole wheat flour

1/4 tsp. sea salt

1/2 tsp. baking soda

3/4 c. raisins

1 tsp. cinnamon

Preparation:

Preheat oven to 350 degrees. Line baking sheets with parchment or waxed paper. In a bowl, mix oil and sucanat. Add egg white, vanilla and water and mix thoroughly. Add remaining ingredients and mix until just blended. Drop by teaspoonfuls onto parchment paper. Bake for 10 to 15 minutes or until bottoms are lightly browned. Makes 3 dozen.

Nutritional information (per cookie): Calories: 70, Fat: 3.5 g., Carbs: 9 g., Protein: 1 g., Sugars: 4 g.

Ingredients:

1/4 c. chopped mushrooms

1/4 c. chopped celery

1/3 c. chopped green onions

1/4 c. chopped red pepper

1 c. brown rice

2 1/2 c. water

Preparation:

Preheat oven to 350 degrees. Coat a large 3 qt. baking dish with cooking spray.

Saute vegetables in a small frying pan until tender. Place all ingredients in baking dish and cover. Bake in oven for 45 minutes. Makes 4 servings.

Nutritional information: Calories: 181, protein: 4 g., carbs: 37 g., fat: 1 g.

Ingredients:

3 lbs. lean boneless beef or bison, cut into 1 inch chunks

1/3 c. flour

1/2 tsp. sea salt

1/2 tsp. pepper

1 Tbsp. oregano

1 Tbsp. basil

3 Tbsp. olive oil

1 lg. onion, chopped

3 cloves garlic, minced

2 carrots, chopped

2 sweet potatoes, cut into 1 inch chunks

1 c. steamed chestnuts, chopped

1 Tbsp. tomato paste

3 c. water or beef or vegetable stock

Preparation:

In a large ziplock bag place the flour, sea salt, pepper, oregano, and basil. Shake bag to mix. Add cubed meat to bag and shake until all meat is coated. Set aside.

In a large nonstick skillet place 1 1/2 Tbsp. olive oil and set over medium-high heat. Remove the meat cubes from the flour mixture and shake off excess flour. Place half the meat in skillet and cook until lightly browned. Remove first batch from skillet and brown the other half of meat. Place al the meat in the slow cooker. Add all remaining ingredients to the slow cooker, mix gently and set to high. Cook coverd for 6 hours. Serve hot. Makes 8 servings. 

Nutritional information: Calories: 454, protein: 42 g., carbs: 16 g.,  fat: 22 g.

Ingredients: 

3 ripe avocadoes

Juice of 1/2 lime

2 tsp. cilantro, chopped

1/2 c. chopped red onion

1 clove garlic, minced

Sea salt and pepper to taste

Preparation:

Cut avocados in half. Scoop flesh into bowl. Place all ingredients into a bowl and mix until combined. Do not overmix. Makes 6 servings.

Nutritional information: Calories: 166, Protein: 2 g., Fat: 14 g., Carbs: 10 g.

Ingredients:

1/4 c. skim milk                                        

6 Tbsp. water

1/4 c. old-fashioned oats

Pinch cinnamon

Pinch nutmeg

1/8 c. canned pumpkin

1/8 c. sliced almonds

1/8 c. water

1/2 scoop vanilla protein powder

Preparation:

In a small saucepan, bring milk and water to a boil over medium heat. Add oats, cinnamon and nutmeg. Reduce heat to medium low and simmer until liquid is absorbed, about 7 to 10 minutes, stirring occasionally.

Once the liquid is absorbed, stir in pumpkin and almonds. Set aside.

Combine water and protein powder in a separate bowl. Mix with a fork until protein powder is absorbed. Pour protein mixture over oatmeal. Makes 1 serving.

Nutritional information:  Calories: 232, Fat: 8 g., Protein: 21g., Carbohydrates: 25 g.

1 lb. boneless skinless chicken breast

1/2 c. mustard

1/2 c. chopped scallions

1 tsp. fresh dill weed

1 tsp. garlic powder

1 tsp. black pepper

1 Tbsp. chopped tomato

Shred chicken in food processor and stir in seasonings. Add tomato. Refrigerate until ready to serve. 3 servings.

Calories: 287, total fat: 7 g., protein: 49 g., carbs: 5 mg.

Banana Chocolate Smoothie

1 handful of ice cubes

1 cup skim milk

1 banana

2 tsp. cocoa powder

1 scoop chocolate protein powder

1 Tbsp. peanut butter

Throw all ingredients in a blender. Blend until smooth. Serves 1.

Calories: 388, total fat: 11g., protein: 33 g. carbs: 47 g.

Here's a tasty and healthy pancake recipe. They are a bit of a different texture than your standard pancake. More dense and definitely more filling. My VERY picky 3 year old son wolfed down three of these today. Enjoy!

1 1/2 c. organic oats (flakes)

 1 1/4 c. skim milk

1 large egg

1 Tbsp. canola oil

1 c. whole wheat baking flour

1 tsp.  baking powder

1/4 c blueberries (optional)

In a medium bowl, mix oats with milk; let stand 5 mins. Add egg and oil and mix. Add dry ingredients and mix until just blended. Mix in blueberries if using. Cook on hot nonstick skillet until golden brown. Flip and cook until other side is golden.  Makes 8 pancakes.

Serving size: 2 pancakes. Calories: 272 , total fat: 7 g., protein: 11 g., carbs: 43 g.

Ingredients:

4 scoops chocolate protein powder

2/3 c. flax meal

4 Tbsp. natural peanut butter

1/4 c. water

Sucanat, to taste

Preparation:

Mix all ingredients in a large bowl and stir. Add sweetener, if desired. Keep stirring until until it becomes a dough-like consistency. 

Divide the mixture into 4 equal portions and place in separate pieces of plastic wrap and shape into bars. 

Store in the refrigerator or freezer.

Nutritional information (per bar): Calories: 284, Fat: 15 g., Carbs: 11.5 g., Protein: 29 g., Sugars: 2 g.

Ingredients:

6 boneless, skinless chicken breasts

1 Tbsp. olive oil

1 large onion

1 large carrot

2 ribs celery

1/3 c. chopped fresh basil

2 tsp. dried oregano

3 cloves garlic, minced

8 Roma tomatoes, chopped

1 medium sweet potato, baked

1/4 c. low sodium chicken broth

10 oz. rotini pasta

Preparation:

Cut chicken into thin strips. In a large nonstick skillet heat olive oil over medium heat. Add onion, carrot, and celery and cook until tender. Add herbs and garlic and continue cooking for another 2 minutes. Add tomatoes and sweet potato pulp along with the chicken broth. Add chicken and increase heat until mixture comes to a boil. Reduce heat and cover tightly. Simmer 20 minutes.

In a large saucepan bring 6 quarts of water to a boil. Add a pinch of salt and a small amount of olive oil to the water to prevent sticking. Add pasta and cook according to package directions. Drain and return to the pot.

Add tomato mixture to pasta and mix until all ingredients are combined.  Serve immediately. Makes 6 servings.

Nutritional information: Calories: 355, Protein: 28 g., Carbs: 54 g., Fat: 5 g.