Tag: clean eating

Now and Then

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Above are my “Now and Then”  weight loss photos.  Both taken in Cancun 10 years apart and about twenty-five pounds apart. I initially lost over 30 pounds but, like any human being, my weight has fluctuated. Back when I was 19 (left) I remember a diet that consisted of many bowls of Honey Bunches of Oats cereal, frozen pizza, and other packaged foods that shall remain nameless. It was a very carbohydrate heavy diet. I have always had a huge appetite and love for food. I still eat a lot, but it is primarily vegetable and fruit based with clean sources of chicken, beef and fish and little to no grain/wheat or processed food. Don’t get me wrong, I still have cheat days where nothing is off limits. I indulge and then I am excited to get back to eating clean. I will always have to be conscious about what I eat and pull back on the reins when I am getting off track.

It’s strange to look back and see how far you’ve come. I think it is important to share my weight loss progress photos so others can see that I am not one of the genetically blessed who happens to love eating healthy. I love eating healthy because I am not genetically blessed and it has worked for me and changed the way I look at food. That is why I went to school for dietetics and want to help others.  It is also important to mention that the ” progress” or “after” part never ends. If eating healthy is a choice you make, you have to work at it daily. It is a journey with ups and downs. But it is worth the ride to feel great about yourself. I turn 30 this year and my hope is to be even healthier in my 30s than I was in my 20s. I have had anxiety about approaching this new decade of my life, but I believe the old saying that some things get better with age. I hope to be one of them.

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Primal/Gluten-Free Personal Pizza

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I have been practicing mastering the perfect Primal pizza since I gave up grains and all things wheat. I have failed every time. Until now. The pizza always came out crumbly and not like the pizza crusts I grew up loving so much. I wanted something I could load with nutritious and delicious ingredients that would stand up to the challenge… and the crust HAD to be crispy. Although Tapioca Starch is lacking in nutrition, it is the reason this crust works and is sort of the saving grace. So we will let it slide until I find something that works as well.

So here is the the recipe for the best pizza crust I have created so far. I used a pie pan to achieve a perfect circle and to keep it portion controlled. You could very easily split this pizza in half for two people and have it with a salad for a very well rounded dinner or lunch. I hope you enjoy it as much as I have!

INGREDIENTS:

1 Cup Almond Meal

2 TBSP Tapioca Starch

1 tsp Dried Oregano

1/2 tsp Dried Basil

1/2 tsp Red Pepper Flakes, for heat (Optional)

1/2 tsp Fresh Minced Garlic

1/2 tsp Sea Salt

1 Egg

1/3 Cup Unsweetened Almond Milk

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DIRECTIONS:

Preheat oven to 425

Grease a 9X9 pie pan

Combine Dry ingredients and whisk together to combine and break up clumps.

Add wet ingredients to the dry and mix together well.

*This recipe is runny, unlike traditional pizza dough- so the pie pan works best.

Bake dough 15- 20 minutes until it starts to become solid and slightly golden around the sides

In the meantime, prepare the ingredients you would like to top your pizza with.

I used:

Bell pepper

Cherry Tomato

Kalamata olives

Shredded Italian Cheese

Goat Cheese Crumbles

Fresh Lemon Basil

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Take pizza out of oven and top with ingredients. Bake another 10-15 minutes. I also turned the broiler on for the last few minutes to make the cheese golden and the crust nice and crispy.

Enjoy!

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African Peanut Stew

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This recipe for Spicy African Peanut Stew is one of my favorite healthy dishes to make. It is gluten free, vegan, and very nutritious. It was recently featured in a recipe booklet my local Dietetic Association made for National Nutrition Month in March. You can modify it by adding chicken or different toppings and make it your own.
Here is the recipe as printed in  “40 Healthy & Easy Recipes”
Spicy African Peanut Stew (Vegan)
Type of dish: Appetizer, Side or Entree
A little about the stew: This recipe quickly became a favorite of mine. I modified it a little from the original and made it my own. I cook it all fall and winter long. I like to think that it keeps me from getting sick and is very soothing when I do catch a cold. I also always go back to it when I am looking to lose a couple pounds or jump start a diet. It is quick to prepare (about 45 minutes total), vegan, full of nutrients, low in calories, high in fiber, and satisfies the sweet, salty, tangy craving all in one bowl. I often have a big bowl of it as my main meal. It can be served over brown or white rice, but I usually just top it with some chopped cilantro and a squeeze of lime. Chicken could also be added for meat eaters.

My substitution: I use organic ingredients whenever possible. I also use unsalted peanut butter, and don’t add extra salt. The canned tomatoes usually have added salt but low sodium or sodium free tomatoes could be substituted.

Ingredients:
2 Tbsp olive oil
1/3 cup No salt added crunchy peanut putter
2 28oz cans Organic diced tomatoes, do not drain juice
2 Tbsp hot diced green chiles (canned)
2 medium celery stalks chopped
1/2 of one medium white or red onion chopped
1 medium sweet potato cubed
2 medium carrots sliced
1 Tbsp minced garlic
1 Tbsp grated ginger
1 cup water
1/3 cup hot water

Recipe:
.In a medium sauce pan, heat 2 tbsp olive oil and add sliced carrots. Cover and let cook 5 minutes to begin to steam carrots.
. Add chopped celery, onion and sweet potato to carrots. Stir and allow to cook another 5-7 minutes covered.
. Add garlic and grated ginger, stir to incorporate and cover for 3 minutes
. Add cans of tomatoes, chiles and 1 cup of water. Let mixture come to a boil. Simmer for 15 minutes.
.In a separate bowl, combine 1/3 cup peanut butter to 1/3 cup hot water and break down with fork til combined and creamy. This prevents the peanut butter from clumping in the stew and allows it to break down more easily when added to the stew.
.Add peanut butter mixture to stew and stir. Simmer for another 5-10 minutes.
Stew should be an orange/red creamy color when done.
Top with chopped cilantro and squeeze of fresh lime once serving, if desired.
Enjoy!!

Nutrition breakdown:
Recipe makes six 1.5 cup servings
Per serving (1.5 cup)
Kcals: 190
Pro: 6g
Fat: 11g
CHO: 22g
Fiber: 6g
Na+: 548mg