Clean Eating & Eating Out!

Yesterday was my besties birthday!  To celebrate, we went out to eat at one of the best restaurants in town.  Normally, I would have just scheduled this event as a planned cheat meal.  But, I'm in the midst of prepping for my first NPC bikini competition of the season and since we're getting so close, it's 100% clean eats from this point on.

Personally, I kind of dislike going out to eat because I know that any food I cook at home will be a million times healthier and tastier than something I order out at a restaurant.  It's disgusting how unhealthy they prepare meals and I can't stand not knowing what they are doing to my food and having to worry if the kitchen is clean or if they are using quality produce and products.  Remember, FOOD IS FUEL and NOURISHMENT to your body!

But the reality is, most people eat out at least once a week.  Sadly, during one evening at a restaurant  you may very well consume an entire day (or twos) worth of the recommended calorie, fat, and notably sodium intake in just a single sitting.  It's okay to have the occasional indulgence but it's important to establish and stick to specific goals you have set for yourself.

It can be very overwhelming and complicated to choose the cleanest, healthiest option when dining out.  So, let me help you subtract the stress and share with you some of my helpful tips for eating clean while eating out!

Clean Eating & Eating Out

1) RESEARCH THE RESTAURANT
Know before you go!  Go online and look at the restaurants menu and nutritional information.  Now a days, most large restaurant chains have the nutritional data posted on their website.  From there, you will be able to choose what meal meets your dietary requirements and know exactly what to order ahead of time.

  
2) DITCH THE DRINKS
Order H2O.  Why guzzle down hundreds of empty calories on cocktails and soda?  These drinks are loaded with sugar and artificial sweeteners and will do nothing but pack on the pounds.  Also, you'll be saving yourself a pretty penny when you bypass the brewskies.

3) STOP WITH THE STARTERS
Most eateries supply you with endless baskets of bread and biscuits, which we all know do nothing but add bulge to your belly.  Do yourself and your waistline a favor and avoid the appetizers which typically have more fat and calories than an entree and generally have no nutritional value.  Start with a small salad, hold the croutons, and have the dressing delivered on the side.

4) PRACTICE PORTION CONTROL
Portion sizes at restaurants have seriously sky rocketed.  Most meals are enough to feed an entire family!  Ask for your dinner to be cut in half and doggie bag it.  By taking a to-go box home not only are you cutting calories, you're saving time and money you would have spent on another meal.

5) MAKE YOUR MEAL
I suggest keeping it simple.  Grilled, baked, or steamed is the way to go.  Opt for chicken or fresh fish!  Read the entree description, if it has gravy, sauces or dressing, ask for it on the side or not at all.  One of the biggest problems I have with restaurants is the excessive amount of sodium they use.  It's absolutely ridiculous how they incorporate salt into literally every dish.  For example, the pecan crusted salad at Applebee's sounds harmless enough, but it's loaded with 1,360 calories, 80 g of fat, 17 g of saturated fat and 2,640 mg of sodium.  Seriously!? That's more than a days worth of sodium in just one salad.  Always ask for no (or light) salt, it's just not necessary!  Also, be sure to ask for no butter or "dry".

6) SUPER SIDES
We all know that fried foods are completely unhealthy, so forfeit the french fries and make way for a small baked potato or even better, a sweet potato!  If your dish comes with rice, substitute white for brown.  And of course, don't be shy about ordering a large helping of delicious and nutritious steamed vegetables

  
7) SKIP THE SWEETS
You're sweet enough already :) But seriously, just say no those extra calories, fat, and sugar.  It may taste good for the moment, but it will be over in a matter of minutes and you'll regret it later.  Consider having fresh fruit to satisfy your sweet tooth without setting yourself back.

  
8) ASK AND YOU SHALL RECEIVE

Don't be afraid to ask the waiter questions, remember, this is YOUR BODY, in order for it to function at it's peak you need to provide it with the proper fuel.  Most waiters are understanding, but if you should get one that gives you a hard time for any reason, don't be afraid to explain to him/her your situation.  You may even influence them to make better choices the next time they dine out!

 

Hopefully this post has provided you with some helpful tips and thoughts to consider when ordering your meals the next time you dine out.  Please know that it is OK to indulge every once in a while for special celebrations and occasions and you should not feel guilty doing so.  But, keep in mind your true desires and know that you need commitment and consitency to achieve your goals!

 

*Additional Fit Tips*
- Add fresh lemon or lime to your water, on your salad, or on fish for added flavor and to promote proper digestion.
- Start your meal with a small salad packed with veggies to help control hunger and feel satisfied sooner.
- Ask for salad dressing to be served on the side so you can add only as much as you need.
- Order foods that do not have creamy sauces or gravies.
- Add little or no salt & butter to your food.
- Keep it simple.

YOU ARE WHAT YOU EAT

 

Cabbage Slaw Salad

Today I was blessed to spend the day with my mom!  Whenever we get together, we always have a great time :) Our activities usually consist of shopping, crafting, and of course... cooking!  A lot of my clean eating ideas stem from things my mother makes.

Currently, my mom and my stepdad are gradually transitioning into the Paleo lifestyle.  In fact, I even bought them a Paleo cookbook for Christmas.  So today's lunch is 100% Paleo approved!  We made made a delicious grilled chicken breast topped with a strawberry, mango, clementine salsa and on the side, an amazingly healthy cabbage slaw salad.  I knew immediately I had to share this with you all because it is incredibly easy and SO yummy!  I'm glad we made a big batch of it because I'm going to take some home with me to eat with my lunch tomorrow :)

Cabbage Slaw Salad

Serves 8

Ingredients:

- 3 cups Coleslaw

- 3 miniature Bell Peppers (red, orange, & yellow)

- 2 medium Organic Gala Apples, diced

- 1 medium Cucumber, diced

- 1/2 cup Green Onion, chopped

- 1/4 cup Cilantro, chopped

- 1/4 cup Walnuts, chopped

- 1/2 cup Raisins

- Lemon (squeeze on diced apples to prevent browning)

Instructions:
Combine all ingredients together in a large bowl!

How easy is that?!

Simple. Healthy. Delicious.

My mom and I went shopping before lunch and picked up some organic hazelnut oil and organic walnut oil.  We tried both oils on separate slaw to see which one we preferred.  I liked the walnut and my mom liked the hazelnut!  So everyone has their own preference of flavor of course.  You could also use organic olive oil or your own dressing.  I think a light raspberry vinaigrette would be a great choice.

Enjoy!

Nutritional Information:
Per 1 Cup Serving
71 calories, 2.5g fat, 8.1mg sodium, 108.6mg potassium, 11.1g carbohydrates (2g fiber, 8g sugar), 1.4g protein.

Grocery List

"Let's start of the new year right with a grocery list full of delicious and nutritious health foods so you can start cooking and eating clean!"

The other day, my friend Stephanie asked me what my grocery list looks like when I go shopping, so I figured I would post an outline of the things I normally purchase when I'm stocking up my fridge and pantry.

I'm sure you've heard it time and time again... "Abs are made in the kitchen!" But, that's because it is SO TRUE!  You can do a million and one sit ups but unless you lower your body fat percentage through clean cooking and eating you will not be able to see the results of all your hard work in the gym!  Plus, when you clean up your diet, not only will you start to SEE changes in your body, you will FEEL it as well.  You'll enhance your brain function, you'll have increased energy, and I guarantee you will be performing your daily activities and tasks much better.  Now what's not to love about that?!  All things positive come from clean eating :)

I tend to buy what is in season because that's usually what's the freshest and cheapest.  Also, I try to use coupons to cut costs and look for anything that is on sale of course!

Candy's Clean Cooking - Grocery List


Macronutrients are the structural and energy-giving caloric components of our foods that most of us are familiar with.  These are proteins, carbohydrates, and fats.

Micronutrients are the vitamins, minerals, trace elements, phytochemicals, and antioxidants that are essential for good health!

Processed foods tend to have more macronutrients than natural foods at the expense of micronutrients.  This is because processing food strips the foods of many of the vitamins, and minerals to give the food a longer shelf life.  So much of fast foods and other processed foods give you tons of calories without much micronutrient content – which is why we have so many health problems in America today.  I personally recommend eating a balanced diet composed of high-quality natural foods from the earth.  Skip the stuff that comes in packages that can sit in your pantry for months and not spoil!  Eat lots of fresh vegetables, fruits, nuts, seeds and lean meats. 

 

Macronutrients are the structural and energy-giving caloric components of our foods that most of us are familiar with.  They include carbohydrates, fats and proteins.
Micronutrients are the vitamins, minerals, trace elements, phytochemicals, and antioxidants that are essential for good health.
- See more at: http://bonfirehealth.com/micronutrients-macronutrients-food-breakdown/#sthash.dJOQttYj.dpuf

Macronutrients are the structural and energy-giving caloric components of our foods that most of us are familiar with.  They include carbohydrates, fats and proteins.
Micronutrients are the vitamins, minerals, trace elements, phytochemicals, and antioxidants that are essential for good health.
- See more at: http://bonfirehealth.com/micronutrients-macronutrients-food-breakdown/#sthash.dJOQttYj.dpuf

Vegetables
- Asparagus
- Arugala
- Broccoli
- Brussel sprouts
- Carrots
- Celery
- Cucumber
- Garlic
- Green beans
- Kale 
- Mushrooms
- Onions
- Peppers
- Salad 
- Spinach
- Squash
- Tomato
- Zucchini

Fruits
- Apples
- Avocado
- Bananas
- Berries
- Pineapple
- Pomegranate 

Meats
- Bison
- Chicken breast
- Lean ground turkey
- Mahi Mahi
- Salmon
- Steak
- Tuna

Dairy
- Cottage cheese 
- Eggs
- Egg Whites
- Greek yogurt (plain)

Dairy Substitutes
- Almond cheese
- Unsweetened almond milk

Nuts/Seeds/Oils
(all natural, unsalted)
- Almonds
- Balsamic Vinegar
- Cashews
- Chia
- Coconut oil
- EVO
- Flax
- Nut butters
- Safflower oil
- Sunflower seeds
- Walnuts

Complex Carbohydrates
- Brown rice
- Gluten Free Oats
- Quinoa 
- Sweet Potato
- Whole Wheat bread/wraps

Canned Goods
- Beans
- Lentils
- Low-Sodium Tuna

Other
- Green Tea
- Honey
- Lemon/Lime juice
- Mrs. Dash seasonings
- Spices


Note:
Since I shop at Costco and buy in bulk most of these items last me for quite some time so I do not have to buy them every single time I go grocery shopping.
Remember: Buy what suits you and your lifestyle; choose clean products that fit your dietary needs and tastes!  I'm always learning about new health foods so many of my shopping trips include me trying out something new!  This list is just a helpful outline from me to you :)


*Tips* 

• Don't go to the grocery store when you're hungry!  Make sure you consume a good clean meal before stepping foot into the store, this way, you'll be less inclined to buy junk food or purchase products you really don't need.
• Shop the perimeter of the store.  If you haven't noticed, this is the area where the majority of healthy products are placed; fruits, veggies, meats, dairy, etc.
• Plan your meals ahead of time, make a grocery list beforehand, and STICK TO IT.
• READ LABELS!  The first 5 ingredients are the main ingredients.  If you can't pronounce the ingredients then you probably shouldn't be eating it.  Also, make sure you're aware of the PORTION SIZE.

Blueberry Pie Proats

I've said it once, I've said it twice, I've probably said it a million times... 

DON'T SKIP BREAKFAST!!!

For me and many other health & fitness fanatics, breakfast really is the most important meal of the day.  I have read countless studies that confirm that people who eat a healthy balanced breakfast daily have lower body fat percentages than those that pass on a morning meal.  Why?  When you do not eat breakfast, your metabolism plummets.  If you are trying to lose weight, this is the last thing you want!  Eating a healthy breakfast helps you control your impulse to eat junk food when you're bored or stressed, prevents you from snacking between meals and overeating at lunch time, and jump starts your metabolism for the day, revving up your fat burning ability for enhanced weight loss!

While a nutritious breakfast is vital, eating an unhealthy, heavy breakfast can be just the opposite.  Avoid foods high in added sugars, sodium, saturated fats and calories. Cut back on sugary breakfast cereals, high-calorie pastries, and meats like bacon and sausage that are high in saturated fat and sodium.  Make sure you eat a well balanced breakfast containing protein, complex carbohydrates, and fiber.  My favorite is egg whites (scrambled, sunny side, hard boiled, omelet, however you like!) with added vegetables (onions, spinach, peppers, zucchini, etc.) and oatmeal with cinnamon, honey, nuts, fruit, the list can go on and on!  

So, speaking of oatmeal, let me stop my rant and start with my recipe!

Which by the way is under 200 calories and packs 17 grams of protein.

Blueberry Pie Proats

Protein + Oats = PROATS!

Proats are a quick and easy way to start a healthy day :) 

Just add your favorite protein powder to your oatmeal and voila! 

Ingredients:

- 1/3 cup Quick Cooking Oats

- 1/4 tsp All Natural Ground Cinnamon

- Water

- 1/2 scoop Vanilla VPX SRO Zero Carb Whey Protein

- 1/4 cup Lifeway Blueberry Organic Kefir

- 1/3 cup Organic Blueberries

Instructions:

- Mix oats, cinnamon, and water (the amount of water depends on how dry or wet you prefer your oatmeal) in a microwave safe bowl and heat for 1 minute and 30 seconds.

- Take bowl out of the microwave (carefully, it's hot) and mix in vanilla protein powder.  

- Pour blueberry keifer over oats and stir in organic blueberries.

- Sprinkle a little cinnamon or add unsalted nuts on top if you'd like ;)

And that's it!   It's as easy as... blueberry pie!! :) lol!

Question:
What is keifer?

Answer:
"Kefir’s tart and refreshing flavor is similar to a drinking-style yogurt, but it contains beneficial yeast as well as friendly ‘probiotic’ bacteria found in yogurt.  The naturally occurring bacteria and yeast in kefir combine symbiotically to give superior health benefits when consumed regularly.  It is loaded with valuable vitamins and minerals and contains easily digestible complete proteins.  For the lactose intolerant, kefir’s abundance of beneficial yeast and bacteria provide lactase, an enzyme which consumes most of the lactose left after the culturing process." 

References:  

http://www.kefir.net/what-is-kefir/

Serves 1

Nutritional Information:

197 calories, 2g fat, 2mg cholesterol, 51mg sodium, 95mg potassium, 28g carbohydrates (4g fiber, 9g sugar) 17g protein

Enjoy!

Easy Open Faced Egg White Omelette

I wanted to make a quick and easy breakfast this morning, and I did, so I thought I'd share it with you!  With just 5 healthy ingredients and only 5 steps, this recipe is super simple for my busy but health conscious fit fam.  Packed with 26.3g protein and only 158.3 calories, this high protein, low calorie, and low carb meal is the perfect way to start a healthy day!

Easy Open Faced Egg White Omelette

Ingredients:
- 3/4 cup egg whites
- 1/2 cup chopped baby spinach
- 0.5 oz low sodium turkey breast
- 1 oz low fat shredded mozzarella
- a dash of Mrs. Dash Garlic & Herb seasoning

Instructions:
- Spray small pan with olive oil and heat on medium.
- Add chopped spinach and cook for 1-2 minutes.
- Pour in egg whites and cook for another 1-2 minutes.
- Add turkey breast and cook for 1-2 minutes.
- Sprinkle mozzarella and Mrs. Dash on top and cover with lid for 1-2 minutes.

And that is it!  You can always incorporate additional veggies such as; onions, peppers, zucchini, tomatoes, the list can go on and on!

Serving Size: 1
Nutritional Info:
158.3 calories, 3.4g fat, 11.2mg cholesterol, 378.3mg potassium, 1.7g carbohydrates, 26.3g protein.

Enjoy!

Baked Spinach Salmon Burgers

This is a great meal because the main ingredients are powerful SUPERFOODS packed with nutrients!  And personally, I love spinach and I love salmon, so why not mix them together and make a delicious recipe out of it? :)

But first, I'd like to provide you with a few facts about our two key ingredients:

Salmon -
As you may already know, salmon is a highly nutritious food. Of course, it is high in protein, and Omega-3 healthy fats. But did you know that a serving salmon provides a full day’s requirement of vitamin D, which is essential for the maintenance of bone density?  Salmon also contains over half of the necessary B12, niacin, and selenium, and is an excellent source of B6 and magnesium.

Spinach -
Low in calories and high in vitamins, spinach is one of the most nutrient-dense foods in existence.  One cup of the leafy green vegetable contains far more than your daily requirements of vitamin K and vitamin A, almost all the manganese and folate your body needs and nearly 40 percent of your magnesium requirement. It is an excellent source of more than 20 different measurable nutrients, including dietary fiber, calcium and protein.  And yet, 1 cup has only 40 calories!

So, here is another amazingly healthy, high protein (18.5g protein), low calorie (only 143 calories per patty!) recipe that is easy to make and only takes a few ingredients!

Baked Spinach Salmon Burgers

Serves 4

 

 Ingredients:
- 15oz of canned salmon, drained
   (I used 3 5oz cans)
- 1 tbsp chopped fresh dill
- 1 tbsp chopped fresh parsley
- 1/2 cup chopped baby spinach
- 1/2 cup quick cooking oats
- 1/3 cup chopped yellow onion
- 1/3 cup egg whites
- Fresh black ground pepper to taste
- Lemon juice to taste





Instructions:
- Preheat oven to 400 degrees F.
- In a large bowl, combine ingredients and mix well.
*Tip* If mixture is too dry, add more egg whites, if mixture is too wet, add more oats.
- Spray baking sheet with non-stick cooking spray.
- Form mixture into 4 patties (should be about 1/2 inch thick) and place on baking sheet.
- Bake for 10-15 minutes in the oven (mine took only 10 minutes).
 

Now, I was making this meal for not just myself, but hungry boys as well, so I had to beef it up a bit!  I used a 5 Grain Flax Artisan Foldit Flatbread in place of a bun (one flatbread is 90 calories).  On the flatbread I spread all natural, no salt added, Stoneground Mustard.  Then I put a slice of Swiss cheese, added some fresh baby spinach, and chopped up a large tomato and red onion and placed slices on top.

Some suggestions if you are trying to reduce your caloric/carbohydrate intake:
* In place of a bun, use romaine lettuce leaves.
* Skip the cheese, or use low fat mozzarella instead.

Side Dish: Steamed Squash
As a side dish, I seasoned and steamed squash.  I washed and sliced 4 zucchinis then put them in a large Ziploc bag with a tablespoon of Mrs. Dash Original seasoning and shook the bag up real good to make sure all the slices were coated.  I let the zucchini sit in the seasoning while I was preparing the patties then popped em in my steamer for 7 minutes.  Voila!

Nutritional Facts: (per patty only)
143 calories, 3.6g fat, 304.4mg sodium, 76.4mg potassium, 9.2g carbs (1.8g fiber, 0.8g sugar), 18.5g protein

ENJOY!

References:
http://www.livestrong.com/article/408658-what-are-the-benefits-of-canned-pink-salmon/
http://www.livestrong.com/article/2700-facts-health-benefits-spinach/

Peanut Butter Pumpkin Pudding Cake

If you haven't noticed already, I am quite a fan of peanut butter!  I could probably put peanut butter on almost anything and enjoy it :) 

Not too long ago, I purchased PB2 after hearing so much buzz about this amazing powdered peanut butter.  PB2 has the same consistency as full fat peanut butter with all of the natural roasted peanut flavor, but with nearly 85% less fat calories.  PB2 is made with high quality peanuts that are slow-roasted and pressed to remove the oil.  It is all natural with no artificial flavors or sweeteners, and no preservatives.  PB2 Powdered Peanut Butter is mixed with water to create a traditional peanut butter mixture.  It also works wonderfully in recipes that call for the use of peanut butter.

Since purchasing PB2, I have been looking for different ways to use it in my recipes!

And this folks, is an absolutely AMAZINGLY delicious recipe!

My Peanut Butter Pumpkin Pudding Cake is so moist and delicious, I seriously had to calculate all the ingredients and measurements several times to actually make sure it really was UNDER 150 CALORIES!!!  It is SO good I have eaten it for breakfast, before my workouts, and at night for dessert.  Yup, I may be slightly addicted to PB, but that's fine with me :)  

Peanut Butter Pumpkin Pudding Cake

Ingredients:

- 1/4 scoop Vanilla Whey Protein Powder

- 1/4 cup Pumpkin Puree

- 1/4 cup Egg Whites

- 1/4 small Banana

- 1/2 tsp PB2 Powdered Peanut Butter

- 1/8 tsp Vanilla Extract

- 1/8 tsp Cinnamon

- 1/3 Stevia Packet

- Pinch of Nutmeg

Topping:

- 1 tsp Sunbutter Natural Sunflower Seed Spread

Instructions:

Blend all of the ingredients together (I used my Magic Bullet) and pour into a small microwave safe dish.

Microwave on high for about 3 minutes depending on your microwave wattage.

*Tip* For more of a pudding consistency heat for less time, for more of a cake consistency, heat for longer.

While warm, top with Sunbutter.

Super easy!

Serving Size: 1

Nutritional Information:

136 calories, 4g fat, 15mg cholesterol, 130mg sodium, 319mg potassium, 15g carbs (4g fiber, 7g sugar), 13g protein

I KNOW you will enjoy!

Overstuffed Bell Peppers

This was my first time making stuffed peppers and now I must say I am addicted!  I will certainly be making this recipe again, and soon!  It provides a perfect balance of lean protein, complex carbs, and veggies.  I used whatever I had in my fridge and pantry and this was what I came up with :)

OVERSTUFFED BELL PEPPERS

Ingredients:
- Organic Tomato Sauce (enough to cover the bottom of a casserole dish)
- 5 Large Bell Peppers
- 1/2 cup Yellow Onion, chopped
- 1.5 tsp Minced Garlic
- 1 tsp Mrs. Dash - Italian Medley
- 2 lb Extra Lean Ground Turkey
- 1 cup Organic Brown Rice (could sub quinoa), COOKED
- 1 cup Zucchini, diced
- 3 oz Fresh Mozzarella
- Ground black pepper to taste

Instructions:
- Preheat oven to 400 degrees F.
- Cover the bottom of the casserole dish with a thin layer of tomato sauce.
- Cut bell peppers in half lengthwise; discard seeds and membranes.
- Place in a casserole dish.
- Spray pan with olive oil and cook the onions until translucent (5-7 minutes). 
- Add minced garlic and cook for 2 minutes.
- Season ground turkey with Mrs. Dash then add the ground turkey and brown.
 

- In a large bowl, combine the cooked ground turkey, cooked brown rice, and zucchini.
- Scoop mixture into each bell pepper half.
- Sprinkle ground black pepper on top of each to taste.
 

- Bake, covered, for 30 minutes. If desired, uncover, sprinkle mozzarella cheese on top, and bake an additional 5 minutes.

- Scoop tomato sauce from bottom of the pan and drizzle on top to serve.

Serving Size:

1 serving = 1/2 bell pepper

Serves 10

Nutritional Facts:

177.8 cal, 4.8g fat, 66.6mg cholesterol, 133.1mg sodium, 172mg potassium,

11.8g carbs (1.9g fiber, 2.7g sugar), 24.1g protein

ENJOY!