Month: March 2016

Ancient Grains

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Many of you maybe familiar with quinoa, but have you heard about Einkorn?  The first thing that pops in my head is “Einhorn is Finkle! Finkle is Einhorn! Einhorn is a man!” from Ace Ventura. Einkorn is not a man however, it is a grain that has been around as long mankind, Einkorn was first cultivated 5,000 to 10,000 years ago. It is also referred to as a type of Farro, along with Spelt. Einkorn is a nutritious wheat with a high content of protein, phosphorous, vitamin B6 and potassium when compared to modern forms of wheat. It also has plenty of carotenoids – the natural red, yellow or orange pigments that are found in many vegetables and fruits, and in a few grains. Carotenoids have the medical properties that help in preventing serious diseases such as cancer. 100 grams of quinoa, which is known for its high content of protein, produces 13 grams of protein while einkorn produces 18 grams of protein.

So what do you do with einkorn? I will share with you what I did with this nutrient packed grain:

Tahini Einkorn Salad:

1 c of Einkorn

2 c Chicken Stock

1 Zucchini

Handful of San Marzano Plum Tomatoes

1 c Fresh Spinach

1/8 c Feta

1 tbsp Chia Seeds

1 tbsp Tahini

2 tbsp Filtered Water

1 Fresh Squeezed Lemon

1 tbsp EVOO

Pink Himalayan Sea Salt/Fresh Cracked Pepper

Mix It Up:

  1. Cook the einkorn according to package using chicken stock, season with salt.
  2. Quarter dice zucchini, half tomatoes, chop fresh spinach and mix with cooked, cooled einkorn. Sprinkle feta and chia seeds, stir mixture. Season with salt and pepper.
  3. In a small bowl whisk tahini, lemon, water and evoo. Pour over einkorn mixture,serve and enjoy!

Finkle and Einhorn,Einkorn…..

Not Yo Momma’s Lasagna

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1 lb Chicken & Kale Sausage(casing removed)

1 tsp Oregano

1 tsp Crushed Red Pepper

3 Minced Garlic Gloves

1 14oz Can Diced Tomatoes

1 15oz Can Tomato Sauce

3 tbsp Tomato Paste

2 tbsp EVOO

1 box Lasagna Strips

20 Slices Fresh Mozzarella

1 Bunch Fresh Basil

1 c Low Fat Cottage Cheese

1 c Ricotta Cheese

2 Eggs

Pink Himalayan Sea Salt/ Fresh Cracked Pepper

 

Get Layered:

  1. In a large skillet over medium-high heat, heat olive oil and saute garlic until it becomes aromatic(30 seconds), then add your sausage and cook through.
  2. Add diced tomatoes, tomato sauce and tomato paste. Season with oregano, red pepper flakes, salt and pepper. Stir, then reduce heat to low and simmer uncovered until sauce begins to thicken.
  3. Bring a large pot of water to a boil, add 1 tbsp olive oil and a pinch of salt to boiling water. Cook lasagna noodles according to package(9-11 minutes) Drain and rinse noodles, then arrange on a flat surface preventing them from sticking to each other.
  4. Finely chop basil, add HALF to meat mixture. Place the remaining basil in a mixing bowl. Add cottage cheese, ricotta, and eggs-stir.
  5. Pre heat oven to 350*, and start assembling your lasagna. Strips on the bottom, then cheese mixture, fresh mozz, and then meat mixture. You should get 3 layers.
  6. Bake lasagna until warm, about 45-60 mins, once cheese melts and starts bubbling. Allow lasagna to cool for about 10-15 minutes before serving.

Tidbits:

  • All of my ingredients were organic except the mozzarella and ricotta.
  • I bought my sausage at Stop & Shop, Nature’s Promise Brand. You can try it with any ground meat of your preference. Just remember to strip the casing if you use sausage.
  • 16 strips came in my box of lasagna, i only used 9 strips.
  • Lasagna was made the night before and left out 15-20 minutes before placing in oven to cook.

My Idea of a Cheat Meal!

Cauli Fried Rice

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Ingredients:

1 head cauliflower, roughly chopped

1 bell pepper, diced

1/2 yellow onion, diced

1 tbsp avocado oil

2 gloves garlic

1/2 cup frozen/fresh edamame

¼ cup coconut teriyaki aminos

 

Get Cooking:

  1. In a food processor, add garlic and cauliflower. Pulse for 20-30 seconds, until cauliflower looks grainy. Be careful not to over-pulse, cauliflower will turn into mush.
  2. If you are using frozen edamame add to a small pot of boiling water, cook for 2-3 mins, strain and set aside.
  3. Add your cooking oil to a large skillet once hot, add onions and peppers. Saute until become soft, about 3-4 mins. Stir in the cauliflower and cook until warmed, 3-5 mins. Add cooked edamame. Pour in the coconut teriyaki aminos, stir to coat mixture. Serve and enjoy!

Tidbits:

  • Use soy sauce if you are not familiar with aminos. (Look for a liquid aminos post soon)
  • EVOO or coconut oil will work just as good.

Show Love, Get Love, No Love Lost

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Support local, support organic, but most importantly, support a great cause.

The clean eating community that produces clean products, is very small in comparison to the big food companies. I want to dedicate a portion of my blog to clean products that I support, and that stand behind producing a transparent label, and are producing REAL food. The first company I want to share with all of you is, Hampton Creek. Hampton Creek Foods, is a food technology company dedicated to producing plant-based products. The first product they introduced was an eggs free egg replacement using pea protein! They currently produce Just Mayo, Just Cookie Dough, and Just Cookies, without real eggs. This significantly lowers the amount of cholesterol typically, found in these products when made with eggs. Cholesterol comes from anything sourced from animals, Hampton Creek products provide use with nutritional benefits of plants as opposed to, higher cholesterol levels from eggs found in mayo, cookie dough and cookies. These products have the consumers health as a priority, instead of money. I love how this product can potentially change the way food is produced hopefully, change the world of the food industry.

This company is made up of a team of geniuses; investors, chefs, and best friends who had a vision. Founded by two best friends who shared this idea of revolutionizing the food industry by utilizing plants as a natural source of protein. Parallel to their dream, I want to revolutionize the way people think about what they eat, educate. How are we supposed to know what to eat, If someone doesn’t provide us with the knowledge to make healthy choices?

Just Mayo is  a staple in my fridge, plain and more recently, chipotle! I love chipotle ANYTHING! I took a chance and reached out to Hampton Creek to see if they would allow me to share my love for their products with all of you. To my surprise, I received a quick, enthusiastic response from Holly Hayes at Hampton Creek. A few days later a received a hand written note and a coupon to try any product for free! I am learning that companies are big supporters of bloggers, you just have to put yourself out there, just like Joshua and Josh did from Hampton Creek Foods.

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In addition to support to/from companies, I have received an overwhelming amount of support from my peers. One in particular, Melly P – A dream chaser herself and a huge part of my life, my blog, and most recently, my gym partner. She was one of the people who told me to start blogging. I recently told her I need a blog log for all of my thoughts on the go, and the next time I saw her she had a 3 pack of blog logs for me and my first piece of fan mail!  She supercedes the definition of friend. It is so important to support your friends, family and loved ones, it really keeps them motivated. Companies work the same way, when you support a small company, you are funding them to keep producing. When you encourage your friends, you are funding their drive to keep going.

Show Love, Get Love, No Love Lost

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From Rally to Rally

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A union rally on Wednesday to a bike rally on Sunday( not really but it felt like one!) Aside from creating recipes, working out, and eating clean, I have a regular 9-5 well, 8:30-4:30. I work for Yale University, as a medical coder for Urology within the Department of Surgery. In layman’s terms, I read about, mostly, the male genitalia; vasectomies, circumcisions, kidney stones, etc. Chances are if you stop by my office, you may catch me watching a graphic video on YouTube about a urological procedure, or a diagram of the male anatomy aka peenies. I share an office with another woman, who I can best describe as elegant. She doesn’t swear, she’s soft spoken, she is just delicate. Basically, my opposite and as you can imagine, she is learning a lot from me. She recently learned about a Prince Albert, she was appalled to say the least.

As an employee, I am part of a local union, Local 34. Long story short, our contract is up this year and we need to start negotiations for a new contract without losing our current benefits. Also, the Yale Graduate Students want to be unionized and for the first time in history, a union chapter has been created for them.  On Wednesday, we rallied from a church on the green in New Haven to the Omni Hotel, 800 of us . Rep. Rosa DeLauro, New Haven Probate Judge Jack Keyes, and Attorney General George Jepsen were all present to support the movement.  It was a powerful moment that will be time stamped as part of Yale’s history, and I was there to show my support. I left inspired…

http://yaledailynews.com/blog/2016/03/10/geso-rebrands-itself-local-33/

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Thursday was sushi night, I love sushi and I love sakeeeee! I recently bought seaweed paper so that I can start making my own sushi, I just need a sushi mat. Lots of avocado and mango rolls will be rolled. I have a feeling they won’t look as pretty and I can’t even come close to the presentation this place had. Just look at that picture! They made a tiny teepee surrounded by a tiny log fence, I have never seen anything like it. Delicious rolls, quality sake and a table setting with plush pillows to lean on.

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Grapefruits, Oranges and Lemons;  Limoncello. Grain alcohol, a gallon sized mason jar, citrus and a peeler (a good one)- that’s all you need, so simple! I choose grapefruit, one of my girls went the traditional route with lemons, while the other choose oranges. A good way to try a little bit of everything. Bottomless sangria was provided and a fresh mozzarella demonstration, as well. Both tutorials were simple and gave me more inspiration for my menu planning.  I never would have thought that I could make my own fresh mozz, now i know I can!

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Fitness instructor in training, that’s me! After being asked by my local gym if I would be interested in teaching a 30 minute core class, I thought about it – I realized it meshes perfectly with the dream I am trying to chase.  Coincidentally, the opportunity arose when my blog was birthed, and I don’t believe in coincidences, it’s usually an omen. I did my research on the company that offers the training, I wanted to know if I could teach at other facilities, I wanted to know every little detail. The plan is to use this core class as a stepping stone; build clientele, network with fitness gurus, weigh my options of becoming a personal trainer. These are all the things I thought of when I signed the contract to become certified. I completed a full day of training and the next step is to send in a recording of me teaching a class. Be on the lookout because I am going to openly invite my supporters to participate in a FREE core class. I am looking to inspire others and be inspired….

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As you may know, last week I tried my first spin class. Today, Sunday, I went back and was ready for that bike rally. The gym requires a 24 hour bike reserve, when I originally enrolled the class was fully booked and I was #3 on the waiting list, A WAITING LIST! This morning I received an email confirmation that a bike reserve was available. I found a seat I liked with a clear view of the instructor and not a bunch of asses in the air.  I like to copy the instructors stride to get a feel for how my stride should be. I was enthusiastic about my second ride! Then the music came on, 80’s rock music that is. It was somewhat of a buzz kill, until Alanis Morissette “Ironic” came on. Irony at it’s finest. I pedaled my ass off during that chorus. I wish it was karaoke spin, I would’ve sung to the class. Although the music selection wasn’t to my liking, I kept my momentum and pedaled way beyond my first spin, 17 miles! Woohoo! I love setting the bar and exceeding it more and more. I couldn’t just spin for the day, I choose to hit the barbells in an hour power class immediately following spin. Needless to say, I left the gym beat but stronger than when I walked in that front door…..

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SPIN CYCLE AT THE DISCO

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There are so many different variations  of exercise;  Barre, Yoga, Spinning, Weight Training, etc.  I want to try them all, and yesterday I dipped my toes into the straps of a Schwinn bike, and pedaled just like I did when I was 7 years old trying to keep up with the boys in the neighborhood. Except now, I was in a small, dark, disco room(minus disco ball) on a stationary bike that had too many settings that needed to be adjusted – lift the seat to hip height, push the seat forward, make sure the handlebars are elbow distance from the seat, use less tension then increase tension. WTF? Then came spin shoes- I need shoes to ride this bike, too? I wore my cute Turquoise Nike’s and laced them up tight, I thought that was an important rule. Apparently, they make shoes that just clip right into the other side of the pedal, no strap needed. After finally getting adjusted just to sit, there was a fancy little screen on the bike. Aw snap! I get to track my progress. This was going to be great for me to get an idea of the distance pedaled, RPM’S and calories. It’s always good to know where you stand so you can improve each time thereafter. Now, time to spin….

An hour class, 3 bike positions, a packed disco room, a male instructor who liked the song “bulletproof”( like, a lot) and the bass bumping. My goal going in was to try to ease my way in, I didn’t want to burn myself coming out the gate. I followed the instructors lead with each stride he made, I tried to match his tempo and the tempo of the music. You start off at a laxed pace, and then you start to build momentum, increase the tension with a slight turn of a red knob, and just ride it out. It took me until about mid way through to get a feel for the amount of tension I needed to increase/decrease, there were definitely times where my legs would just burn. Ah-ha, this was the part of the experience I was waiting for, I love the burn.  I would check the time to see how close we were to being done, just so I could judge whether or not I could afford to increase the tension on my bike just a little bit more. That red knob determines dead legs or not. Dead legs weren’t an option, weight lifting the next morning was already pre-meditated. You really start to vibe with the music and ride to the beat. Good music and a good instructor is really all you need for a successful workout. I wish the class was more energetic, my friends need to come so we can take over with our energy and fist pumps #girlsquad.

Wind down time….I did NOT die, like i was told i would. Literally, some woman assured me i was going to die. Now the results on that little screen – I rode 10.4 miles. I look over to my right and this chick did 23 miles, I look to my girl Melly P to the left of me, and she rode like 14 miles. Where I stand, i have no idea, but in my mind I tried something outside of my element and I enjoyed it! I am planning on incorporating it into my fitness regimen, for sure.  From here on out it’s 11 miles + and cranking up that red knob!

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Carriage Chaos

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How can a store be out of carriages? This was obviously a forewarning for the chaos I was about to subject myself to at…. COTSCO. On this particular day, there was limited parking, a crowded cross-walk and a line to get in! What is this, the club? As frustrating as it was to find a place to park, I couldn’t find a carriage anywhere either! I was stalking people leaving the store so that I could sweep in and take theirs. Once inside, the lines were out the wazoo, you couldn’t drive a cart around, AND they only accept cash or AMEX. As hectic as it sounds, it IS the perfect, most cost-effective way, to buy a lot for great price, which is perfect for me for meal prepping. They have a great selection of organic products; fruits, grains,protein powder, and even organic meats. Here are a few examples:

Quinoa at a local grocery store is about $5.99-$9.99 for a small 8oz bag, at COSTCO I bought 3 POUNDS for $7.99! Leafy greens such as, spinach, kale and swiss chard-3 lbs $4.99, it will usually last me a week to a week and a half, and that’s between two people. After years of looking and trying to find a clean protein powder, one that actually tastes good, I stumbled upon Orgain at Costco. Two pounds of quality protein powder range from about $30-$50. However, it is almost nearly impossible  to find an organic, non GMO, clean protein powder and one without added sugar(sucralose) or red#40. COSTCO carries a brand -Orgain, 2.74lbs and guess how much? $29.99, when on sale it is $24.99! Organic, non GMO, 21g plant based protein, no added sugars and it’s chocolate fudge flavor! Then there is edamame pasta, thank you COSTCO for this one, it will change the way you think about pasta and have you never looking back at traditional made pasta-bleached flour pasta. This pasta is made from organic, non GMO green soybeans(edamame) and water. That’s it! In just a 2oz serving, there is 24 grams of protein, it’s super high in fiber and a natural source of iron. It’s great with pesto or even with some fresh garlic and olive oil, so yum! This was also a great deal, for just $9.99 for 2 lbs. These are just some of the examples of how eating clean doesn’t have to be expensive, you just need to shop around.

I plan on sharing more shopping tips and tricks on how to save a buck while eating clean. I am all about a smoking deal.

Shoutouts to the savvy shoppers!

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For the Love of Lemons

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In honor of my upcoming limoncello demonstration, I thought it was the perfect time to share some of the benefits nature’s tart fruit has to offer us. Speaking from experience, the most important suggestion I have to offer regarding lemons is to ALWAYS rinse them! Last January, I made a pitcher of lemon water to have on hand. It seemed convenient to have it ready to pour,and then i would add cayenne and raw honey. Well, unfortunately, I forgot to rinse ALL of the lemons and developed a KIDNEY INFECTION! I had contracted E.Coli from those dirty lil lemons. My body had done a phenomenal job fighting the infection on its own. Ironically, lemons  are used as a treatment for kidney stones. The only symptom I had was a persistent fever and slight back pain, which I thought was a flare up from a back injury I had incurred 2 years prior. Upon my arrival to the Emergency Department, they were perplexed as to what my diagnosis was, based on the fact I wasn’t in any pain, and these types of infections are painful. I will never forget the Dr. saying I was stoic, little did he know my body was The Little Engine That Could, all due to clean eating.

Whenever you consume whole foods, unprocessed and unrefined, they do the work of any dietary supplement. “A diet rich in a variety of whole foods has been hypothesized as possibly anti-cancer due to the synergistic effects of antioxidants and phytochemicals common in whole foods. A focus on whole foods offers three main benefits over a reliance on dietary supplements: they provide greater nutrition for being a source of more complex micronutrients, they provide essential dietary fibers and they provide naturally occurring protective substances, such as phytochemicals.”

Back to the citrus, every morning on an empty stomach, I try to consume an 8oz glass of fresh squeezed lemon water. It is  suggested to drink warm lemon water, cold water takes longer for the body to process. I have it both ways however, when i have it warm I add raw/manuka honey. Apple cider vinegar(acv) is always added, but honey mixes better with warm water. Sometimes I Like to add cayenne to my lemon water, also(yum!) In addition to aiding in digestion, lemons can be used as teeth whitener, it can replace household cleaners, insect bites, acne, and limoncello! For the first time, I will be making limoncello with fresh, organic lemons and grain alcohol. These are the things I look forward to, experimenting a foods multi-purpose. Check back for pictures and a recipe to make your very own limoncello.

Peace out, lemonheads

.lemon

https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-lemon.html

Avocad-Oh!

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Please tell me you LOVE avocados just as much as I do? It is such a versatile fruit, yes, fruit! This alligator egg provides tons of nutritional benefits. Benefits that people take vitamins, supplements, and prescription medications for in order to supply the body with the same nutrients. Avocados contain a high fat content, but healthy fats-monounsaturated fats. Monounsaturated fats can help lower cholesterol and are heart  healthy. As opposed to saturated fats which, increase your cholesterol levels and increase your risks of diabetes. They contain more potassium than bananas do, 14% the recommended daily intake vs 10% in a banana. As well as, more than 15 other nutrients that you probably couldn’t replenish with a multi-vitamin.

On average, I consume at least half an avocado every day. If you are used to butter and toast as part of your breakfast routine, swap the butter for an avocado. It’s buttery, creamy, and just damn delicious. This is what I refer to as an avocado smashy, you literally mash the avocado into your toast. You can load it up with spices, herbs, eggs, chia seeds(my favorite), get creative-everything goes well with an avocado. I will be posting some of my favorite avocado recipes for you to try, if you have a favorite avocado recipe I would love to hear about it!

 

 

Intro

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I haven’t posted much because I am spending countless hours trying to figure out how I am going to perfect this love child of mine. There is so much I want to share with you! Recipes are coming, I have so many and I am constantly thinking of what I will prepare next so I can share  it with everyone. I have plans to bake muffins and make peanut butter cups, two of my new favorite clean eats.

Aside from clean eating, I also enjoy working out. The two together create this balance in my life where I can enjoy eating the foods I love and my body reaps the benefit in the gym. Plus, when you eat healthier you can feel it-you have more energy, you don’t feel or look bloated after meals and you start to notice a difference in your skin.  I notice a difference in my body when I eat carbs, drink alcohol or don’t consume enough water. Recently I  challenged myself by giving up one of my guilty pleasures, WINE! Wine and dark chocolate are the two things I would bring with me if i was going to be stranded on an island(and mascara). 30 days, not a sip from the bottle or my sippy cup(love that thing) and my 6 day workout schedule. By the 30 day mark I lost 2lbs and 1% body fat. I know it doesn’t sound like much, but it made a noticeable difference(see pic, top right is before the challenge). I probably would have lost 2% if I didn’t consider dark chocolate a member of a food group.

Yesterday after work I had to run to Walmart to stock up on KIND bars, a young kid, like 17-18, says to me, “look at you with your Michael Kors bag, dressed like that you must own your own business.” I smiled and laughed and said “not yet, but I just started my blog!” Funny how the universe picks up on things, boo told me it was a pickup line, I refused to believe that….