- 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
Thursday, January 23, 2014
Recipe: Guilt-Free Pizza Crust
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.
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
My Goals
Tuesday, January 14, 2014
Easy Clean Eating Recipes
Cooking Made Easy
Chicken Stew
- 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
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 |
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!)
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.
Throw out anything that says Fat Free (except Greek yogurt) - Fat free is bad for you!
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
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