boring but necessary...

I get very upset when I read a product that touts how healthy it is but when I read the nutrition label, it tells a very different story.  The problem is most people will not look at the nutrition label or do not know what to look for in a nutrition label and think what they are putting in their shopping cart is going to take them down a healthy path.  


One example I found yesterday....I got an email about a new cookie.  It talks about how there are 


no nuts
no butter
no margarine
no eggs
no milk
no flour
no added sugar
High in fiber
Extremely Low in Fat
Soft, Moist and Delicious

This is their ingredient list -Ingredients: Base cookie  is 100% NATURAL WHOLE GRAIN. We use Oats, Maple Oat blend (see below), dried apricots, dried cranberries, golden raisins, fat free granola- (see below) vanilla and a touch of Splenda. Here is what the manufactures of those ingredients claim on their labels:


So they use the two ingredient list below in their cookies.  

100% NATURAL WHOLE GRAIN OATS. Maple & Brown Sugar  Oat blend WHOLE GRAIN ROLLED OATS, WHEY PROTEIN ISOLATE, MALTODEXTRIN, NATURAL AND ARTIFICIAL FLAVOR, SALT, OAT FLOUR, CALCIUM CARBONATE, GUAR GUM, CARAMEL COLOR, SOY LECITHIN, ACESULFAME POTASSIUM, SUCRALOSE, NIACINAMIDE*, REDUCED IRON, VITAMIN A PALMITATE, PYRIDOXINE HYDROCHLORIDE*, RIBOFLAVIN*, THIAMIN MONONITRATE*, FOLIC ACID*.

Low Fat Granola Whole grain oats, sugar, corn syrup, oat bran, rice, contains 2% or less of honey, modified corn starch, soy grits, molasses, soluble wheat fiber, natural flavor, corn flour, acacia gum, salt, soy protein isolate, oat fiber, evaporated cane juice, malt flavoring, BHT for freshness. Golden raisins California golden raisins, sulfur dioxide added as a preservative. dried cranberries ,dried apricots, preservatives (sulfur dioxide and potassium sorbate)Vitamins and Minerals used to preserve freshness:Niacinamide, reduced iron, vitamin B6 (pyridoxine hydrochloride), vitamin B1 (thiamin hydrochloride), vitamin B2 (riboflavin), vitamin A palmitate, folic acid, vitamin D, vitamin B12. Splenda CONTAINS MILK AND SOY INGREDIENTS.

I want to break down the ingredients for you- I'm going to go through the Natural whole grain oats, maple and brown sugar blend- I am going to pull the definitions from Wikipedia unless otherwise noted from another web site.    This is likely to get boring, but I seriously want you to take a few minutes to see what goes into processed foods.  I mean non foods! Some food ingredients but lots of chemicals too.   Grab a hot cup of tea and relax for a few minutes.

Whole grain oats- Whole grains are cereal grains that contain cereal germ, endosperm, and bran, in contrast to refined grains, which retain only the endosperm. 

Whey Protein Isolate- A whey protein isolate (often whey isolate) is a dietary supplement created by filtering milk protein. Whey is a by-product of the cheese-making process. 

Maltodextrin is a polysaccharide that is used as a food additive. It is produced from starch by partial hydrolysis and is usually found as a creamy-white hygroscopicspraydried powder. Maltodextrin is easily digestible, being absorbed as rapidly as glucose, and might be either moderately sweet or almost flavorless. It is commonly used for the production of sodas and candy. It can also be found as an ingredient in a variety of other processed foods.

Natural and Artificial flavors- took this information from squidoo.com

The Flavor Industry: What are we eating?

Most processed foods contain either artificial or natural flavors, or a combination of both. Artificial flavors are a no-brainer -- most people assume they are some chemical compound. But here are some things about both natural and artificial flavors you may NOT know:


* The American flavor industry now has revenues exceeding $1.4 billion.


* Some flavor companies also manufacture popular perfume fragrances by the same process. Since our taste relies heavily on our olfactory sense, the compounds can be manufactured in the same factories.


* Specialists are called "flavorists," and generally what flavor they put in what product is top secret since it is such an important part of differentiating similar products, like snack chips.


* The FDA does not require that flavor companies disclose ingredients as long as all the ingredients are considered "Generally Regarded as Safe." This policy allows flavor companies to protect their secret flavor formulas.


More detail can be found on pages 124-127 of Eric Schlosser's bestselling book "Fast Food Nation."

Artificial v. Natural: What's the difference?

Some surprising facts.

* A single natural or artificial flavor can contain many different ingredients; e.g. the artficial "strawberry" flavor contains 49 ingredients, most of which are difficult-to-pronounce chemical compounds.(this is j talking-  WHAT?!?!?!?! 49 ingredients for strawberry flavor WHY???????


* The difference in how the flavor is classified is based on the METHOD in which it is derived, but ultimately the chemical composition can be nearly identical.


* Surprisingly, artificial flavors are simpler in composition and potentially safer because only safety-tested components are used. And because natural flavors require a natural source instead of one that is developed in a laboratory, they can be more costly and deplete natural sources. (Gary Reiniccius, Food Science and Nutrition, U. of Minnesota)

Salt-Salt 

Oat Flour- Oat flour is simply oats ground up.

Calcium carbonate is a chemical compound with the formula CaCO₃. It is a common substance found in rocks in all parts of the world, and is the main component of shells of marine organisms, snails, coal balls, pearls, and eggshells. Calcium carbonate is the active ingredient in agricultural lime, and is usually the principal cause of hard water. It is commonly used medicinally as a calcium supplement or as an antacid, but excessive consumption can be hazardous

Guar gum, also called guaran, is a galactomannan. It is primarily the ground endosperm of guar beans. The guar seeds are dehusked, milled and screened to obtain the guar gum.^[1] It is typically produced as a free-flowing, pale, off-white-colored, coarse to fine ground powder.

Caramel color or caramel coloring is a water soluble food coloring. It is made by a carefully controlled heat treatment of carbohydrates, in general in the presence of acids, alkalis, or salts, in a process called caramelization. It is more fully oxidized than caramel candy and has an odor of burnt sugar and a somewhat bitter taste. Its color ranges from pale yellow to amber to dark brown (see Color, below).

Caramel color is one of the oldest and most widely-used food colorings, and is found in almost every kind of industrially produced food, including:batters, beer, brown bread, buns, chocolate, cookies, cough drops, dark liquor such as brandy, rum, and whisky, chocolate-flavored flour-based confectionery, coatings, custards, decorations, fillings and toppings, potato chips, dessert mixes, doughnuts, fish and shellfish spreads, frozen desserts, fruit preserves, glucose tablets, gravy browning, ice cream, pickles, sauces and dressings, soft drinks (especially colas), sweets,vinegar, and wines. Caramel color is widely approved for use in food globally but application and use level restrictions vary by country.^[

Soy Lecithin is a generic term to designate any group of yellow-brownish fatty substances occurring in animal and plant tissues, and in egg yolk, composed of phosphoric acid, choline, fatty acids, glycerol, glycolipids, triglycerides, and phospholipids (e.g., phosphatidylcholine, phosphatidylethanolamine, and phosphatidylinositol).

Acesulfame potassium is a calorie-free artificial sweetener, also known as Acesulfame K or Ace K (K being the symbol for potassium

.Sucralose is an artificial sweetener. The majority of ingested sucralose is not broken down by the body and therefore it is non-caloric.^[3] In the European Union, it is also known under the E number (additive code) E955. Sucralose is approximately 600 times as sweet as sucrose (table sugar),^[4] twice as sweet as saccharin, and 3.3 times as sweet as aspartame. It is stable under heat and over a broad range of pH conditions. Therefore, it can be used in baking or in products that require a longer shelf life. The commercial success of sucralose-based products stems from its favorable comparison to other low-calorie sweeteners in terms of taste, stability, and safety.^[5]Common brand names of sucralose-based sweeteners are Splenda, Sukrana, SucraPlus, Candys, Cukren and Nevella.

Nicotinamide, also known as niacinamide and nicotinic acid amide, is the amide of nicotinic acid (vitamin B₃ / niacin). Nicotinamide is a water-soluble vitamin and is part of the vitamin B group. Nicotinic acid, also known as niacin, is converted to nicotinamide in vivo, and, though the two are identical in their vitamin functions, nicotinamide does not have the same pharmacologic and toxic effects of niacin, which occur incidental to niacin's conversion. Thus nicotinamide does not reduce cholesterol or cause flushing,^[1] although nicotinamide may be toxic to the liver at doses exceeding 3 g/day for adults.

Are you still with me friends??  Hang in there.....just a few more to go.


Iron (/ˈaɪərn/ eye-ər-n) is a chemical element with the symbol Fe (from Latin: ferrum) and atomic number 26. It is a metal in the first transition series. It is the most common element (by mass) forming the planet Earth as a whole, forming much of Earth's outer and inner core.

Retinyl palmitate, or vitamin A palmitate, is the ester of retinol (vitamin A) and palmitic acid, with formula C₃₆H₆₀O₂.

Palmitate is the major component of palm oil. The word "palmitate" is from the French "palmitique", the pith of the palm tree.

Pyridoxine is one of the compounds that can be called vitamin B₆, along with pyridoxal and pyridoxamine. It differs from pyridoxamine by the substituent at the '4' position. It is often used as 'pyridoxine hydrochloride'.

Riboflavin, also known as vitamin B₂ is an easily absorbed micronutrient with a key role in maintaining health in humans and animals. It is the central component of the cofactors FAD and FMN, and is therefore required by all flavoproteins. As such, vitamin B₂ is required for a wide variety of cellular processes. It plays a key role in energy metabolism, and for the metabolism of fats, ketone bodies, carbohydrates, and proteins. It is also used as an orange-red food colour additive, designated in Europe as the E number E101,^[2]

Thamine mononitrate is a synthetic form of vitamin B1.

Folic acid (also known as vitamin B₉,^[3] vitamin B_c^[4] or folacin) and folate (the form naturally occurring in the body), as well as pteroyl-L-glutamic acid, pteroyl-L-glutamate, and pteroylmonoglutamic acid^[5] are forms of the water-soluble vitamin B₉. Folic acid is itself not biologically active, but its biological importance is due totetrahydrofolate and other derivatives after its conversion to dihydrofolic acid in the liver.^[6




Ok, j here again.  I know that was very boring but it had to be done.  As I read through the ingredients one at at time, it is quite an eye opener.  I won't go through the low fat granola that way but I will highlight some things........

Low Fat Granola Whole grain oats, sugar, corn syrup(sugar), oat bran, rice, contains 2% or less of honey(sugar), modified corn starch, soy grits, molasses(sugar), soluble wheat fiber, natural flavor(chemicals), corn flour, acacia gum(also used to make glue), salt, soy protein isolate, oat fiber, evaporated cane juice(sugar), malt flavoring(why not just malt, why chemical flavoring?), BHT for freshness(also used in Jet fuel) . Golden raisins California golden raisins, sulfur dioxide added as a preservative. dried cranberries ,dried apricots, preservatives (sulfur dioxide and potassium sorbate)Vitamins and Minerals used to preserve freshness:Niacinamide, reduced iron, vitamin B6 (pyridoxine hydrochloride), vitamin B1 (thiamin hydrochloride), vitamin B2 (riboflavin), vitamin A palmitate, folic acid, vitamin D, vitamin B12. Splenda CONTAINS MILK AND SOY INGREDIENTS.(note they say it has no milk but the low fat granola says contains milk)


Do you notice how many forms of sugar is in this granola?  And it is also stated that there is no added sugar.  Sure they aren't adding it but they are adding the low fat granola that has tons of it.  I do give them a lot of credit for putting the ingredient list out there so I can make an informed choice.  However, after reading the nutrition list, I feel like I am being misled.  This is what bothers me about these food companies.  Be honest with us up front!!!  


Remember just because you are eating something low fat does not mean it is healthy.  They usually add sugar and other chemicals to make up for the missing fat.  


The best thing to do friends is to read what is going into your mouth!  Don't believe what the outside of the package says.  Better yet, make your own cookies so you know what is going in them!!!  Here is a peanut butter cookies recipe for those peanut butter lovers out there.  You can also find the recipe here...Peanut Butter Cookies


Peanut Butter Craving-Killing Cookies!

Ingredients

• 2 Egg whites
• 2 scoops vanilla, choc or unflavored whey protein powder 
• 1/3 cup Stevia In The Raw 
• 1/2 cup almond meal (can make your own with almonds or find almond meal at Kroger- Red Mill brand)
• 1 tsp. baking soda
• 1/2 tsp. vanilla extract
• 1- 1 1/2 cups (depending on taste) all natural peanut butter

1. Preheat oven to 350 F

2. In a large bowl, lightly beat egg whites. Add the remaining ingredients and mix well
3. Form little balls with a spoon or your hands and place on a lightly greased or lined baking sheet.
4. Bake for 12 minutes. Balls will puff up and lightly brown. Cool for a few minutes before eating.

These are really good with chocolate whey protein!

Calories: 70, Total Fats: 5 g, Saturated Fat: 0.5 g, Trans Fat: 0 g, Sodium: 45 g, Total Carbs: 3 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g

These cookies would be a healthy snack after a workout to replenish protein in the body!!!!

Keep Clean Friends!

Hope and happiness,

j

Not a good day...

I didn't have a very good day today.  It all started last night when I found out my friend had to put her chocolate lab down.  Woodrow.  He is actually a red lab.  When I saw him last he reminded me of my Sasha that I just recently put down.  Getting old and frail.  It's so hard to watch our babies get old and frail.  I do think we need them more than they need us.  Some of you may not know but I lost my 3 year old Yorkie, Sissy, to a coyote in the end of September and then at the beginning of December, I had to put my 14 year old Golden Retriever down.   

It's funny how you think you have things under control and then in a blink, the rug is pulled out from under you.  When I heard about Woodrow last night, it brought me to tears.  I knew what my dear friends were going through.  I knew there was nothing that was going to help them.  There were no words to make it better.  Then the silence hit me.  The silence of losing my two babies recently.  The silence is sometimes SO loud that it makes it hard to breathe.  Having to accept things that I  don't want to accept makes me feel like a two year old who isn't getting their way.  I want to throw myself on the floor and scream and cry. 

I carried these thought of Woodrow, Sasha and Sissy playing together at the rainbow bridge to bed with me.  I couldn't rest my mind for the life of me.  Two Tylenol PMs didn't work either.  I did not sleep.  Tossed and turned and turned and tossed.  One thing about me, I need my sleep.  I am cranky without it and I am so unproductive when I am tired.

This leads me to my eating today.  I didn't do my preparation on the weekend, shopping and cooking, like I normally do.  The weekend was filled with cleaning and organizing my house.  I felt so much better when that was done but never made it in the kitchen to prep for my week.  I had enought food in the fridge to make it through but there was nothing to just pull out and eat without preparation. 

I ate breakfast late this morning and didn't eat enough protein because I only had one egg at work.  Did I mention that the day prior my dad thought the eggs in the fridge at work were hard boiled so he broke them on the coffee cart?  Yes, so he left me with one egg.  I could have had a protein shake but instead made the one egg with broccoli and left over brown rice.  So I was supposed to eat my snack at 11am but I was doing personal training so I couldn't.  Then I had to run with Berta at 11:30am so I didn't want to eat right before I ran.  To be honest, I wanted to eat everything in site because I simply could not stop yawning.  I tried drinking more water but it wasn't a good water day.  

My 45 minute run on the treadmill turned into a 20 minute run and a 25 minute walk.  My legs did NOT want me to run.  My mind begged me to stop.  It just wasn't in me today.  After my run (or should I say walk), I took a red pepper and cut it up with tuna.  I was going to have it in a pita but I was simply too lazy and TIRED!!  

Being tired makes me feel fat.  Feeling fat makes me feel lazy.   Being tired makes me feel hungry and makes me want to eat anything that isn't tied down.  Being tired does not make for one happy j.  

I took a nap.  I did!  I had so much to finish at work but I locked the doors, came home and took a two hour nap.  What a difference that made! 

I went to Kroger and filled my cart with healthy, fresh fruits, veggies and toothpaste!  I came home and pulled all the goodies out of my cupboards and cleaned and organized it all.  I made a huge yummy salad with my freshly bought produce and for the first time in 24 hours, I felt better. 

Life is so full of ups and downs and sometimes we just need to ride the roller coaster out.  We are allowed our off days!  I think it is just so important not to let your off days ruin your eating and before you know it, you can't remember when you had a clean meal.   My friend shared this quote with me.  "Oh I've already ruined my good eating today.  I'll just eat crap."  Is like saying "I just dropped my phone on the floor.  I'll just smash it to bits!"  Don't you love that?! 

I wanted to eat crap today.  I'll be honest.  I almost blew it because I wasn't prepared and because I lost track of my "eating" time schedule.  Back to my three hour schedule tomorrow.  Time for bed!

In light and love,
j

What I need to work on..

I'm heading into week 6 and there is something I need to work on.  I eat too fast.  I try to sugar coat it and tell myself, "I  have SO much to do.  Hurry, the to do list is calling."  I spend more time creating my meals and less time eating.  I used to own my own daycare and I ate WHEN I could, which was usually after laying the children down for a nap.  There were just some days that my eating was NOT a priority- so began the 'fast eater'.   There are people that I know that do eat faster than I do.  Does that make me a slow- fast eater?  


In all honesty, I am probably not much different than everyone around me.  We are always running from here to there and back again.  We have this appointment and that appointment and no time eat let alone enjoy our food.    Sometimes I think it is even harder now that I am eating every three hours.  If I don't have the meal/snack ready to pull out of fridge, then I have to have preparation time AND time to eat.  Three hours goes pretty fast and before I know it, I am doing it again.  I'm not complaining, just acknowledging that I am making excuses for scarfing my food down.  


Chewing our food is the first part of digestion.  If we do not chew our food correctly, it can lead to gas and bloating.  Let's face it, swallowing food that is not properly broken down is hard on the gut.  I've heard we should chew our food like 25-30 times!!  Have you ever tried that?  It is hard to do!  Try it tonight at dinner.  


Putting your fork down between bites is another way to slow down.  I'm not sure why but I find that to be awkward and unnatural.  Maybe I just need to practice.  


The biggest thing I notice when I eat too fast is the emotional connection I miss with the food.  I love the taste, the smells and the colors.  When I eat too fast, I am left with this empty feeling.  It's as if I missed the meal completely.  I find myself thinking, I'm still hungry!  But in all reality, had I eaten slower, I would be satisfied.  It is true that it takes 20 minutes for our  brain to realize we are full.  When eating clean, I don't ever really feel too hungry or too full.  I'm kind of in the middle of both.  I'm comfortable.  When I eat too fast, I am not in the middle.  I'm hungry.  Emotionally and physically.


I'm going to try to slow down.  I will enjoy my food--my emotional connection with food and the emotional connection I have with my family while eating my food.  Slow down friends.  We only get once chance at this thing called life.  Let's not rush it.


With kind thoughts,
j


"Don't treat your stomach like a waste basket!"

..pics and more pics....

I LOVE Quinoa.  It is the "mother grain".  A complete complex carb and a complete protein.  Cook it like rice.  Bought this big bag as Costco.

Stevia....replaces sugar in recipes.  Bought this at Kroger.

Xylitol- a substitute for sugar in baking.  It is a sugar alcohol that is pulled from fruits and vegetables fiber.  Some people are sensitive to sugar alcohols which can cause abdominal discomfort and is NOT safe for pet consumption.  I use this in my protein bars.  Kroger brand here.  

I use this in baking a lot.  You can make your own by taking oats and grinding them yourself.  Bob's Red Mill brand is a GREAT brand!!  Huge selection of healthy goods.  Can find a great selection at Kroger and Al's.

This is my favorite protein powder.  I think it tastes great and has no artificial sugar or other junk in it!  18 g protein and 87 calories in one scoop.   Also comes in dutch chocolate.  I buy at www.bodybuilding.com.

Don't want to buy online?  I found this at Kroger.  Uses stevia with no artificial junk!  25 g protein and 110 calories per scoop.

Flax Seed.  My girlfriend bought me this when she was out of town.  I can't remember where she got it.  I know, that helps a lot right?  Well, it doesn't have to be Flax Gold to be good.  You can find flax seed in the healthy sections of the stores.  I seriously try to sprinkle this on anything I can.  Flax seeds give you the healthy fats and fiber.  Be sure to buy ground flax seeds unless you plan on grinding your own.  The whole seeds will pass through your system and you will not absorb them.

This is my favorite.  I always buy several at once (in case Kroger is out, now you know why!)  Almond Breeze unsweetened Vanilla, only 40 calories a cup!  Yumm!

Low Sodium broth is a must in cooking.  This has 140mg sodium in one cup.  Regular broth has over 400mg. Watching sodium levels will stop fluid retention.   Bought this at Kroger in organic/healthy section.

I bought this at Costco and it is a huge lifesaver when I need something quick.  1 can has 3- 2oz servings with 60 calories and   13g protein.  Salmon is a great way to get our healthy fats.

One cup of greek yogurt has 130 calories, 0 fat and a whopping 23g of protein.  I use this is SO many things.  I use it in place of mayo, sour cream and cream cheese.  Great for dips, protein shakes and mixed with Kashi or Ezekial cereals.

Oopsy Daisy!  Ha, didn't realize the pictures downloaded upside down and I don't know how to change it in this program.  Well, you get the picture.   Daisy cottage cheese is a great snack with cinnamon sprinkles on it, mixed with any fruit or even salsa/tomatoes!  1/2 cup serving gives you 90 calories of energy and 14g of protein!  Sodium is at 360mg which is higher than I like, but when I need a quick snack, it is easy peasy!  Watch labels as other cottage cheese will have way too much "non food" ingredients.  Daisy brand is the best I have found. 

Found this fabulous HUGE jar at Costco!!  SO YUMMY!!!  Tomatoes contain Lycopene, a phytochemical and proven antioxidant that fights free radicals in the body.  Ounce per ounce, sun dried tomatoes have 12 times the amount of lycopene as a raw tomato!  They add SO much flavor to dishes.  Love to add it to quinoa!

Also found this at Costco.  Huge convenience option.  Throw in microwave for 90 seconds and you have healthy brown rice.  Beware!!  This convenient container serves two!  Watch your nutrition labels friends!

I try to buy Organic when I can.  I always buy organic spinach and romaine hearts.  I love the crunch romaine hearts add to a salad.  I eat a salad almost daily!

All gone!  Watch for deals on produce and make it a priority to eat it before it goes bad. 

This should be a staple in  your cupboard.  Helps to curb that chocolate craving in protein shakes and recipes!  I have an awesome recipe to share with you using this!! 

Pita Pocket bread and Whole Wheat Flat Pitas are a great way to make sandwiches or pizzas.  I LOVE having pizza using the Pita as the crust.  I use pesto sauce as the base and add spinach, artichokes, tomatoes and goat or feta cheese.  Yumm!!

Chia seeds!  No, you will not grow grass from your head if you eat them!  They are a great source of omega 3 healthy fats and fiber.  1 TBSP has more fiber than 1 cup of oatmeal.  I have started putting this in my protein shakes and on salads along with flax seeds.  Chia seeds swell up when they are wet so they make a great thickener for soups and they swell in your belly after eating so you feel fuller!  I bought them at the health food store but did see them at Costco as well. 

Found this Whole Grain bread at Kroger.  Lots of good ingredients in this bread.  Great if you love a denser bread.  Have as a side with soup or a grilled cheese.  I don't buy this very often though because I know I can too easily over indulge.

I add wheat germ to my oatmeal and smoothies.  The germ at the center of the wheat seed is a concentrated source of nutrients.  2TBSP provide a good source of thiamine, folate, magnesium, phosphorus, iron and zinc.   Agave is a good substitute for sugar but does cause a slight blood sugar spike so I use it sparingly. 

This is the blender I was telling you about!  I LOVE IT!  Most used item in my kitchen!  Comes with a variety of cups and lids.  I do not get commission for selling this at GNC!!  Ha!  Selling for $29.99 for the box with more cups....$19.99 for smaller box.  For me, convenience is huge for staying successful.  This helps immensely!  Very easy clean up!

Stevia powder is another sugar substitute.  I carry this in my purse in case I need it when I am dining out.  I sprinkle it on fruit occasionally and use in recipes!

I have a vita mixer and make my own almond and peanut butter.  I LOVE peanut butter.  Peanuts have more protein while almonds have more of the healthy fats, so I like to take a bag of almonds and a bag of peanuts and blend together.  The best nut butter ever.  No need to add any other ingredients.  I highly recommend measuring any nut butters.  180 calories in 2 Tbsp.  This is one food that is SO easy to over eat without realizing it. 

The other night, I wanted something sweet.  I walked through Kroger drooling at all the yummy looking "bad" foods.  I knew I needed to take action and now!  When I got home I looked through my Oxygen Magazine and found a recipe for peanut butter cups.  Thankfully, I had everything I needed in stock!  Remember the recipe I promised for the unsweetened cocoa powder?  These taste like peanut butter fudgesicles!  Need a chocolate fix?  Here it is without all the sugars and saturated fats.

1 scoop chocolate whey protein powder

1 Tbsp all natural peanut butter

1 Tbsp unsweetened cocoa powder

1-2 packets stevia

4 oz water

Blend all ingredients together in blender.  Divide peanut butter mixture into round muffin tins filling about 3/4 full.  I used those Teflon cupcake pans that are flexible.  The peanut butter cups just popped right out.  Leave in freezer for about an hour until firm.  When ready to eat, take out of freezer for 10 minutes or so to thaw just slightly.  Do not however forget them in a baggie in your purse like I did!  Ha, they melt fast! 

I am on day 32 and I feel great.  I am down to 136.2.  Almost 10 pounds down.  People are noticing my weight loss and a friend even told me my thighs look smaller!!!!  I am feeling like I have way more energy and my stomach does not hurt ever!  For a while there it seemed I was bloated and my stomach hurt on a daily basis.  My headaches have stopped.  Another common occurrence for me would be daily headaches.  Nope, no more.  When I think about eating something I shouldn't, it doesn't take me long to realize it is SO NOT WORTH IT. 

Thank you so much for your positive comments.  I hope you are inspired to have a cleaner life!

Love and hugs,

j

"If you can't control your peanut butter, you can't expect to control your life."

---Calvin and Hobbes

What I ate yesterday.

 The first thing I do in the morning is start my tea kettle....I let the water heat while I am getting ready.  I squeeze half the lemon into the hot water and drink while I am getting ready for work.

Then before I walk out the door, I heat a piece of protein cinnamon bread in the microwave (so yummy warm). I want to get something in my stomach because I know it will be more than one hour before I can get my breakfast eaten.  I also start drinking my water.

This is my typical breakfast.  I almost eat the same every morning.  1/2 cup oatmeal with flax seed, wheat germ and cinnamon.  I don't measure any of that, just put a couple of heading spoonfuls in.  I have 6 egg whites with spinach, tomatoes, and goat cheese.  I vary what I put in my eggs every day.  I love them with Salsa too.    I also vary how many egg whites I eat.  It depends on how hungry I am and how much I will be working out that morning.  Remember, 6 egg whites are only 99 calories and 21g protein.  I also have a cup of coffee with 2 Tbsp half and  half, measured and water!  Seems like a lot of food but I have no problem eating it!

This is my first snack of the day.  3 hours after eating breakfast.  Half cup Daisy cottage cheese with cinnamon sprinkled on it and half a banana.  Cinnamon has many health benefits.  I eat it daily.  I had originally planned on eating an apple here but I had a client come in and I didn't have enough time so it was much easier to eat the banana.

Lunch three hours later.  I try to eat a salad every day.  Not just because of it's health benefits but because I LOVE them!!! The great thing about salads is you can change them daily!  This one has spinach, romaine hearts, tomatoes, goat cheese, carrots, cauliflower, green pepper, avocado and salmon and flax seed.  Yes, I sprinkle flax seed on anything I can. I have 2Tbsp organic clean dressing I found at costco on it as well.  I put it all in a bag and shook it up!    Let's not forget the water....drinking it all day long.

Three hours later.  I LOVE protein shakes!!!  This one has ice, unsweetened vanilla almond milk, one scoop vanilla protein powder and the other half of the banana and flax seed.  I'll share with you in another blog the various ways I have my shakes and other ideas for snack.  I  have a shake daily.  I just love the variety of them, so many ways to make them.  Better than DQ!!

I ended my day eating my last meal 4 hours later.  Was late getting home so I was an hour late eating my meal.  I ate two sections of this.  One whole pepper in other words.  This is quinoa stuffed red peppers.  Cooked on the grill.  Super easy to put together.  It has quinoa, spinach, sun dried tomatoes, pine nuts, goat cheese, a little pesto and sprinkled with fresh grated Parmesan.

This is a typical day of my clean eats.  I will post more so you have other ideas.  I would like you to do something for me though.  Look at each meal and tell me what the protein, complex carbs (startchy or high water) and healthy fat  are in the meal.  It's all about knowledge friends.  Knowledge is power.  

Hugs and love,

j

What I love and where to get it.

Ok friends, if you were to come to my house and look in my cupboards and refrigerator, what would you find?  Here is a list of what I keep in my kitchen for my clean eats.  Not an exhausted list but some of my favorites.


1-Protein Powder-
Friends I have to tell you this is one of my favorite meals or snacks.  There is no reason to go to dairy queen anymore when you can make a protein shake.  I am not kidding!!  I have a protein shake almost every day as a snack or meal replacement.  When shopping for a protein powder you want to find one that does not have artificial sugars and other garbage in it.  My favorite is MRM 100% all natural Whey protein powder.  It comes in Vanilla or chocolate.  I buy it on bodybuilding.com.  They are having a sale right now, buy two get one free.  $24.99 a bottle so you can get 3 bottles for 49.98.  They have free shipping right now too.  Each bottle has 38 servings and has 18g protein/ 87 calories in each serving. This protein powder has no sugars, artificial sweeteners or flavors and is hormone free.  Now if you don't want to buy off the Internet, I found another that passes my clean test.  This is is called Jay Robb Whey Protein.  Kroger carries it in the healthy/organic section.  There are many flavors, vanilla, chocolate, tropical dreamsicle.  This one is made with Stevie.  There are 11 servings in the container, 25g protein/110 calories per serving and cost $25.  A lot more expensive than the online one but if you don't shop online this one is for you.  I went to GNC last night to look at their protein powders and they had not one protein powder that passed my clean test.  They all had artificial junk in it.  I was disappointed.  


Women really don't need more than 18-21 g of protein per servings.  Men can get up to 30g.  This all depends on weight/height and activity level so I'm just giving you a round about number.  So as you can see, the protein powder works perfectly.  GNC is having a sale right now on "On the go blenders".  They have a small box for $19.99 and a bigger box with more cups in it for $34.99.  I'm telling you convenience is so important!!  I love my vita mixer blender but these little on the go blenders are so easy to clean.  These have lids with straws and the cups are big enough to put lots of yummy goodness in them.  My staple protein shake consists of one cup of unsweetened vanilla almond milk, ice, one scoop protein powder and flax seed.  Depending on if it is a meal or snack, I will put a banana, and or peanut butter, almonds or cocoa in it.  There are so many combinations you can put together.  


There are several different types of protein powder out there and I will explain how those differ in an upcoming blog.   I like whey protein powder.   


2- Unsweetened vanilla almond milk by blue diamond.  40 calories in one cup.  50% more calcium than milk.  Almond milk is free of soy, dairy, lactose, cholesterol, Peanuts, casein, gluten, eggs, saturated fat and MSG.  It tastes AMAZING!!!  I LOVE the vanilla flavored unsweetened but they also carry plain unsweetened at just 35 calories.  I buy this at Kroger in the organic/healthy section just past the floral department in the refrigerated section.


3- Fage 0% Greek yogurt.
One cup contains 130 calories, 0 fat and 23 g of protein.  I use this product in egg salads, in place of protein powder in shakes, in place of sour cream, cream cheese, use it for dips and in many recipes.  This is also found at Kroger in the organic refrigerated section.


4- Kashi cereals.
These cereals are great because they pack a powerful protein punch.  You will get your complex carbs and protein in one bowl of cereal.  One serving (measure this out) of GoLean Crisp has 9g protein, 8g fiber and 18g whole grains.  No high fructose corn syrup in this cereal.  There are several to choose from but look for the ones with protein.  You can mix this in yogurt or eat it as cereal with almond milk or throw a handful in a smoothie with berries.  Again, found at Kroger in the organic section.  Can you figure out where I usually shop?  


5- Oats.
I buy my oats at the Health Food Store on Michigan Ave.  I got a huge bag for like $5.  They are not the instant oats but that doesn't stop me from cooking them the same way.  I eat half cup of oats for breakfast with just enough water to cover the oats.  Put in microwave for 90 seconds.  I like my oats a bit chewier and not so mushy.  I always add cinnamon, flax seeds and wheat germs.  Which takes me to my next favorite item.


6- Flax seeds.
Flax seeds provide the omega 3 and omega 6 fats that we need.  It also provides lots of fiber!  I use flax seeds anywhere I can.  I put it in smoothies, oatmeal, protein shakes, soups, salads.  


7- Laughing Cow Light Creamy Swiss Cheese
at 35 calories a wedge you can't go wrong.  Look for the light version to keep the calories down.  There are several flavors to choose from.  There is no need for Mayo when you have these fantastic little wedges.  


8- Ezekiel bread and wraps-
Ezekiel 4:9 Sprouted grain tortillas and bread are inspired by the Holy Scripture verse: "Take also unto thee Wheat, and Barley, and Beans, and Lentils, and Millet, and Spelt, and put them in one vessel, and make bread of it...." Ezekiel 4:9



9- Stevia, Honey, Agave nectar and Xylitol
Stevia is a South American herb used as a natural sweetener.  The leaves of the Stevia plant have a sweet taste.  It has zero calories and zero carbs.  It is 25-30 times sweeter than sugar.  Honey is of course a natural sweetener.  I use honey in tea and on oatmeal on occasion.  
Agave nectar is a natural sweetener extracted from the heart of the agave plant.  It is 25% sweeter than sugar.  1 TBSP has 60 calories and 16g of sugar.  I don't use this one as much because it does can cause a blood sugar spike but is a great alternative to sugar.
Xylitol is a new sweetener most people don't know about.  This sugar alcohol is a completely, natural, low calorie option that is derived from the fibers of many fruits and vegetables.  It works great for baking.  You can find it under the brand Ideal.  Kroger has their own brand, purple bag by the sugars.  Keep in mind that xylitol is dangerous for pets.  Do not feed your pets food made with Xylitol.  There is  a tiny bit of sucrose in it to help sweeten the sugar.  Depending on how well you tolerate sugar alcohols, too much at one sitting may upset your stomach.  This keeps me from overeating my baked goods!    


10- Sweet Potatoes, Spinach, Goat Cheese, Cottage Cheese (Daisy Brand), Salmon, Egg whites, Quinoa, Brown rice, Artichokes, Broccoli, nuts.
Just some of my favorite foods.  I should talk about quinoa.  Quinoa is a complete protein and complex carb.  It is cooked just like rice and is a delicious alternative to rice.  You can find it at Kroger in the organic/ healthy section.  Just make sure you buy the already rinsed quinoa.  There is red and regular quinoa.  Both taste the same.


I like to shop at Kroger and Meijers.  Wal-Mart does not have a good selection of healthy items.  I try not to shop there.  Shop local and stop in to the Health Food Store on Michigan Ave across from the court house.  They have a great selection of healthy foods. Don't forget to look in the freezer while you are there.  The owners are very helpful too!
Molly Beas is a bulk store in Chesterton.  They carry everything in bulk, flours, nuts, pasta and yes candy.  So be careful!!
Costco in Merrillville has an awesome collection of healthy organic items.


That is an overview of my favorites.  I'm sure I forgot something but if so I will add into a future blog.  I know some of you are wondering but what do I eat daily.  I'll post my meals and snacks on the next blog.  Something to look forward too!


With peaceful energy,
j

New clean recipes....yummmmm.

I have some clean recipes to share today.  Tomorrow I will be sharing my favorite foods and where to buy them!  Today is day 23 for me and I am down to 137.  That means I'm down 10 pounds.  Yippee!!!!


I LOVE this recipe for Caesar dressing!!!!  You will want it all the time!!!!!!!!!!!!  Make a bigger batch and use it on your salads!!!


Caesar Salad  (2 servings)


1/2 c Parmesan cheese grated (get fresh not already grated)
1 Tbsp Greek non fat yogurt
4 cloves garlic, minced
juice of half a lemon
1Tbsp Worcestershire sauce
1/2 Tbsp Dijon mustard
Black pepper
8 leaves romaine lettuce, washed and torn (not prepackaged salad- fresh)


Combine first 6 ingredients in a bowl and whisk well.  Pour dressing over lettuce and toss to coat leaves.  I like to put my salad in a gallon size Ziploc bag and pour the dressing in, shaking well to cover all leaves.


If you love mashed potatoes you will LOVE this recipe.


Garlic Mashed Cauliflower


1 head of cauliflower
1 small onion red or yellow
1-2 Tbsp butter (not margarine)
1-2 cloves of garlic


Steam or boil the cauliflower.  Chop onion and saute it with olive or coconut oil.  Add the cooked cauliflower to the onions and saute together for 8 minutes.  Put cauliflower/onion mix in food processor or blender.  And 1 Tbsp or more of butter and blend.  Chop garlic and saute in oil until brown.  Hand mix garlic in mashed cauliflower.  Enjoy!!!


Stir Fry


2 cloves garlic peeled and minced
1 lrg onion diced
1/2 stock of celery chopped fine
1 sm green pepper diced
1 sm red pepper diced
1 lb broccoli crowns
1 lb mushroom slices
1 lb bean sprouts
2 lb peeled shrimp (or your choice of lean meat, chicken, turkey etc)
1 tsp pepper
1 Tbsp low sodium soy sauce


In large skillet heat olive oil until hot...and all ingredients but sprouts and soy sauce.  Cook for 10 minutes.  Add bean sprouts and cook until sprouts are soft and tender.  


Eating clean does not have to be boring!!  Enjoy!


In light and love,


j