Thursday, January 23, 2014

Recipe: Guilt-Free Pizza Crust


Jeep Momma's Guilt-Free Pizza
(all ingredients should be organic)


  • 1 small head Cauliflower
  • 1/4 cups  Grated Parmesan Cheese 
  • 1/4 cups grated Pecorino Romano Cheese
  • 1/4 tsp Kosher salt
  • 1/4 tsp dried Basil
  • 1/4 tsp dried Oregano
  • 1/2 tsp Garlic Powder
  • a couple dashes of Pepper
  • 1 tsp almond meal
  • 1 whole beaten egg
Preheat oven and pizza stone to 450 degrees.  You can use a baking sheet if you don't have a pizza stone. Place a large piece of parchment paper or aluminum foil on a cutting board.  Lightly coat with olive oil. 

Wash and thoroughly dry the cauliflower. Cut off the florets, pulse in a food processor for 30 seconds until the cauliflower looks like a powdery snow. (Or you can use a blender but it's a little more work.) 
You should end up with about 2 cups of cauliflower.  

Place the cauliflower in a microwave safe bowl and cover.  Cook for 4 minutes. Allow the cauliflower to cool. Once it's cool place it in a tea towel, wrap it up and squeeze as much water out as possible. This will help the crust from being too crumbly.

Place the squeezed cauliflower in a bowl and add the other ingredients except the egg.  I crushed the dried oregano and basil a little finer. Mix well. Then add the well beaten egg to the mixture. Mix well with your hands. Use your hands to form the dough into a crust on the oiled paper.  Pat it thoroughly -- not too thick or too thin. 

Slide the crust onto the hot pizza stone and bake for 10 to 13 minutes -- until it starts to turn a golden brown.  Remove from oven and add your favorite toppings. Return to the top rack of the oven and cook for 5 to 7 minutes, until the cheese is melted.  Let the pizza cool for 3 to 4 minutes before serving.


  

Monday, January 20, 2014

Flexibility Importance

My Sciatic Nerve Pain


I trained for months to run my first 10K. Two days before the race I started to experience pain and numbness in my leg. I had trained hard for this race. I ran it despite the pain. Turns out I was experiences sciatic nerve pain. I have since realized how important stretching is at my age. 

My first 10K Accomplished 👉Read More



Piriformis Syndrome is a neuromuscular disorder that occurs when the sciatic nerve is compressed or irritated by this muscle causing pain, tingling and numbness in the butt and along the sciatic nerve down into the lower thigh and leg.  The main course of treatment is loosening up this muscle by stretching. 

Flexibility and loosening up your muscles is very important to maintaining a healthy body. Lack of flexibility is probably one the single most important factors affecting our quality of life as we age.  My goal is to stretch all my muscles at least twice a day.

The Benefits of Stretching:

  • Increase muscle flexibility and improve daily performance.  
  • Increase joint range of motion and  help your mobility and improve balance.
  • Improve circulation which increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. 
  • Frequent stretching keeps your muscles from getting tight which helps maintain your posture.
  • Provide stress relief and relaxes tight, tense muscles that often accompany stress. 


Proper Stretching Tips

Warm up first -- Stretching muscles when they're cold increases your risk of pulled muscles. Warm up by walking while gently moving your arms for five minutes.

Hold each stretch - It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds, and up to 60 seconds for a really tight muscles. 

Don't Bounce -- Bouncing as you stretch can cause micro-tears in the muscle, which leave scar tissue as the muscle heals. This tissue tightens the muscle making it even less flexible.

No Pain -- Stretching should be pain free. You've gone too far if you feel pain. Dial it back until you don't feel any pain, then hold the stretch. 

Relax and breathe - Don't hold your breath while you're stretching and stretch both sides to make sure your joint range of motion is as equal as possible on each side of your body.

Before & After - Light stretching after your warm-up then followed by a more thorough stretching regimen after your workout is the best. 

My Goals

Right now my biggest goal is stretching out my leg, hip and butt muscles.  Here are some of my favorite stretches to help keep me mobile! Hold each stretch for 30 to 60 seconds on each leg at least twice a day.


  


These are great stretches when you are working on your computer.  Just take a minute or two to stretch out those leg muscles. Stretching your muscles everyday will help maintain a healthy body. 



Tuesday, January 14, 2014

Easy Clean Eating Recipes

 Cooking Made Easy

A few of my recipes from my clean eating plan. Check out my Clean Eating page for more clean eating recipes. 

Chicken Stew


Serves: 8

  • 32 oz low-sodium chicken broth
  • 1 tbsp garlic, minced
  • 1 tsp garlic salt
  • 1/2 tbsp thyme
  • 1/2 tbsp basil
  • 1/2 tbsp cilantro
  • 1/4 tbsp dill
  • 2 bay leaves
  • 1/2 tbsp fresh ground black pepper
  • 12 oz boneless, skinless chicken breast, cubed (uncooked)
  • 1/2 cup uncooked black-eyed peas, rinsed and picked through
  • 1/2 cup barley
  • 1 medium sweet onion, cubed
  • 1 package of whole mushrooms, washed
  • 10 oz celery (3 large), chopped

INSTRUCTIONS:

--Fill a slow cooker with broth, 8 oz water, garlic, herbs and pepper. Add chicken, peas and barley, then layer onion, celery and mushrooms over-top. Liquid should just cover vegetables. Do not stir.

--Allow to simmer at least 4 to 6 hours. Remove bay leaves and stir before serving.

Pork Loin


slow cook in the crock pot with garlic, salt & pepper
Real mashed potatoes & gravy (my cheat for the week)
broccoli  

Basil Chicken & Tomatoes


Served with brown rice, broccoli & Brussels Sprouts  
chicken breast in the slow cooker (I just eyeball the ingredients)
basil, garlic, salt & pepper
red wine
can of chopped tomatoes
red pepper, onions, mushrooms

Crockpot Beef & Tomatoes




2 pounds beef stew meat, (cut into bite-sized pieces)
1 medium sweet onion, finely chopped
1 can of diced tomatoes
3 cloves of garlic, minced
1 tbsp parsley
1 tsp oregano
1 tsp basil
1 cup finely chopped spinach
1/4 cup red wine

Eggplant Parmesan 


  • Thinly sliced the eggplant - salt the slices and let them sit for 30 minutes so they begin to sweat. This helps remove some of the bitterness of the veggie.
  • Coated them with garbanzo bean flour, egg, and bread crumbs mixed with Parmesan cheese.
  • Brown them in a frying pan with some olive oil.
  • Cover with your favorite homemade marinara in a baking dish
  • Top with mozzarella cheese & Bake 

Simple Easy Artichoke and Mozzarella Salad

Yummy Quick and Easy Salad

  roasted red pepper, artichoke, mozzerella salad. I add a little olive oil, fresh basil, sea salt and pepper.

Noodle Replacements

Vegis

Replacement Noodles - Veggie Noodles
2 small zucchini
½ red pepper
Extra Virgin Olive Oil
1 clove garlic, minced
Salt & pepper to taste

Julienne, cut into thin long strips, the zucchini and red peppers.  Sauté the ingredients for about 15 minutes on medium heat or until tender.  Serve with you favorite spaghetti sauce.

Thursday, January 9, 2014

Steps to My Simple Clean Eating Plan

Define Clean Eating to You

  • Get rid of the chemicals by reducing the amount of processed foods
  • No more whites - sugar, white flour, white rice
  • Eat Healthy grains - wild rice, kasha, barley, quinoa, Ezekiel bread (Trader Joes)
  • More healthy fats -- real butter, whole eggs, raw nuts, avocado, coconut oil
  • Treat yourself - but define when and how often
  • Stick to foods with only 5 to 6 ingredients
  • Organic fruits and vegies
  • Stick to non-starch, low-carb vegies -- mushrooms, okra, celery, zuchinni, spinach, kale (GREEN!)
Simple Clean Eating 👉 Read More

Clean out fridge and pantry

Revamp your pantry and cupboards to align with your clean eating goals. This action not only declutters your physical space but also clears the path for a decluttered, wholesome diet.

Purge your kitchen of items that don't serve your clean eating mission and make room for the foods that do. This simple act can help you break free from old, unhealthy eating habits.

Keep only the foods on your list of clean eating foods.

Reorganize your food can enhance your awareness. When healthy choices are more visible and easily accessible, you're more likely to reach for them. This can be a game-changer when it comes to overcoming old eating patterns.

Organized pantry without junk food.

Throw out anything that says Fat Free (except Greek yogurt) - Fat free is bad for you! 

Cleaning out the pantry.


Research and plan your menu

Grocery shop & prep once week.

Stock up on frozen fruits and vegetables. They are more likely to have retained more nutrients since they are frozen at their freshest. Read the labels as some frozen produce has added sugar.

Use the crock pot more for simple easy meals. 

Breakfast & Lunch Ideas

Fruit then 20 minutes later eat Greek Yogurt with a tbsp of flax seed, cinnamon, chia seeds and granola. 

Lunch is tuna salad on a pita, salad with lots of vegies, or scrambled eggs with vegies.


Disclosure: I am not a medical professional

Before you dive into the world of clean eating and its myriad benefits, it's crucial to clarify that I am not a doctor or a nutritionist. While I'm excited to share insights and information about clean eating, it's essential to recognize that everyone's dietary needs are unique. What works for one person may not be suitable for another. I wan

Prior to making any significant changes to your diet or lifestyle, it's strongly recommended that you consult with a qualified healthcare professional, such as a doctor or a registered dietitian. They can provide personalized guidance and ensure that any dietary modifications align with your specific health and nutritional requirements.

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