No More Counting Calories!

I just read a great article in my Fitness Journal for ACE Certified Professionals called "Nutrition by the Handfuls."  It talks about how frustrating it can to count calories and track macronutrients and many people just give up trying to figure out how to eat healthy!  Because I haven't counted calories in years, I love the approach and method of the article so I'd like to share the basic information with you here! 

All you need is your hand.  Well, more specifically, your palm, fist, and thumb.  And some food, of course!  This is how it works:  your palm determines your protein portions, your fist determines your veggie portions, your cupped hand is used for carbohydrate dense food and your thumb is for fat portions.

For protein dense food like lean meat, fish, eggs, cottage cheese and Greek yogurt, you will use your palm to determine the serving size.  According to the article, each palm sized serving will provide 20-30 grams of protein to help build muscle, burn fat improve, muscle recovery and boost performance. Women need 4-6 protein portions each day and men need 6-8 portions.

Your fist will be used to portion nonstarchy colorful vegetables like spinach, broccoli, salad greens, carrots, etc.  Women will need 4-6 portions per day and men will need 6-8 fist portions per day. Since veggies are low in calories and high in nutrients, you can always eat more veggies than the recommended amount!

Grains, starches (corn, potatoes, etc.) and fruit (yes, fruit is a carb!) you will use your cupped hand for the portion size, which will provide approximately 20-30 grams of carbs.  Women need 4-6 carb portions per day and men 6-8 portions per day.  The proper amount of carbs help fuel workout performance, maintain hormones and regulate blood sugar levels.

Finally, the thumb is used to measure healthy fat dense food like nut butters, avocado, nuts, seeds and oils.  Each thumb sized serving will provide approximately 7-12 grams of fat to maintain a healthy immune system and hormone functions.  The daily servings for fats are 4-6 for women and 6-8 for men.

How many meals you eat each day will determine your breakdown of servings.  If you eat three squares a day, then you would need at least 2 servings from each category at each meal (men would need 3 at some meals.)  If you eat 6 small meals a day or 3 small meals and 3 snacks in between, you would have about 1 serving from each category at each meal or snack. 

Now this may or may not sound like a good method to you.  If you are stuck in your current nutrition plan or tired of calculating everything you put in your mouth, why not try something new?  If you do, let me know how it works for you!  Now get started and give yourself a hand!

Easy Fajitas!

This is an easy to make recipe for when you are in the mood for fajitas or have leftover turkey breast from Easter dinner!

Ingredients

2 lbs. chicken or beef, cut in strips

2 T. Olive oil

1 large onion, sliced

1 large green pepper, cut in strips

1 large red pepper, cut in strips

tortillas

Seasoning

1 T. Chili powder

1 ½ t. cumin

1 t. black peppper

½ t. sea salt

½ t. paprika

½ t. oregano

¼ t. garlic powder

¼ t. onion powder

¼ t. cayenne

Cook meat in oil over medium heat until no longer pink. Add seasoning until meat is coated then onion & peppers. Lower heat and simmer until veggies are tender. Fill tortillas with fajita mixture. Add any extras like sour cream, guacomole, olives, cheese, etc. We also like to eat it over rice and black beans!

Coconut Whipped Cream

If you are like my family, we need a dairy free alternative to everything!  This recipe is as healthy as whipped cream can possibly get and tastes delicious!  Enjoy it with strawberries or on top of your favorite pie!

Ingredients

1 - 13.5 oz. can coconut milk (I use Whole Foods' 365 Organic Coconut Milk - do not get lite, it will not whip!)
1 teaspoon vanilla extract
2 tablepoons raw honey

Directions

Refrigerate can of coconut milk over night.
Place beaters and mixing bowl in freezer one hour prior to use.
Scoop solid from can into cold mixing bowl.  Reserve the liquid for other use.
Beat cream with chilled beaters in an up and down motion until peaks form.
Add honey and vanilla & beat one more minute.
Enjoy!

So what is the big deal with clean eating?

 

Just in case you are not familiar with the concept of clean eating, I thought I'd write a post to fill you in. Not to mention the fact that it is one of my biggest passions! Simply put, it is a lifestyle that focuses on eating healthy, whole, natural and unprocessed foods.

It dates back to the natural health movement of the 1960s, became popular in health clubs and gyms and has now moved to mainstream America, I believe, because people really want to learn how to eat right and be in control of their health.

According to Registered Dietician Diane Welland, here are seven core principles of eating clean:

1. Choose whole natural foods and eliminate or minimize processed foods

2. Choose unrefined over refined

3. Include protein, carbohydrates and healthy fat at every meal

4. Pay attention to fat, salt & sugar

5. Eat 5-6 small meals throughout the day

6. Don't drink your calories

7. Be physically active

For some people these might be very easy tips. For others, you may have to ease into it. If everything you eat comes in a box or through a drive through window, start buying your own meat, vegetables and fruit and make your own meals a few nights a week. If you eat white bread, switch to whole grain or sprouted or skip the bread altogether and opt for a salad or an omelet. Eggs from farm raised chickens are my best friend! Carry snacks with you like raw almonds, fruit, homemade protein bars, string cheese, etc. so you can eat every couple of hours. It may take time to adapt but you will feel and look much better very soon!

Click here for the full article about clean eating www.cookinglight.com/eating-smart/smart-choices/clean-eating

Chocolate Truffle Pie

I found this recipe a couple months ago at livinghealthywithchocolate.com just in time for the holidays!  It is very low sugar, accommodates most allergies and is delicious!
Be sure to keep any leftovers in the freezer.  If your family is like mine, you won't have to worry about leftovers!

Ingredients

Crust:

½ cup medjool dates

1 cup raw pecans

3 Tbs. raw cacao powder

½ Tbs. coconut oil

½ tsp. vanilla extract

Filling:

1 can full fat coconut milk

3 Tbs. coconut oil

1 cup dark chocolate or dairy free chocolate chips

1 Tbs. vanilla extract

1/8 tsp. ground cinnamon

Directions

Crust:

Grind the pecans until coarse meal using a food processor & place in bowl. Remove pits from dates and process until creamy. Mix dates and pecans, cacao powder, vanilla and oil. Line a 8 x 8 baking dish with parchment paper and spread crust mixture into pan.

Filling:

In a saucepan, mix the coconut milk & oil and heat until it starts to bubble, but not boil. Remove from heat and mix in remaining ingredients. Return to heat and simmer about 3 minutes, stirring constantly. Spread mixture evenly over crust mixture. Place in freezer for at least 3 hours. Sit out at room temperature for five minutes before serving.

Terrific Tilapia Tacos

It's fish Friday!  When I was growing up, the school cafeteria always served fish on Friday during Lent.  Whether you observe this religious tradition or just want a healthy way to get your two servings of fish per week in your diet, here is a great recipe that even kids will love!

Ingredients

5 Tilapia fillets
1 T. EVOO
Juice of 1 lime
Taco seasoning (see below)
1/2 cup chopped onion
1/2 cup chopped green pepper
1/2 cup chopped red pepper
Tortillas

Directions

Heat oil over med high heat and add tilapia, cooking until white.  Season with lime juice & taco seasoning.  Add onion and peppers and cook about five minutes.  Heat tortillas as directed on package and fill with fish mixture.  Top with lettuce, salsa, avocado and any other favorite toppings!

Taco Seasoning

1 Tbsp. Chili powder
1/4 tsp. Garlic powder
1/4 tsp. Onion powder
1/4 tsp. Crushed red pepper flakes
1/4 tsp. Oregano
1/2 tsp. Cumin
1 tsp. Salt
1 tsp. Black pepper

Use one recipe per lb. of meat in recipes.

Spanish Rice

No more Spanish rice from a box with hydrolyzed soy protein, msg, corn syrup solids and lots of sodium!  This is a simple & delicious healthy version of a great side dish!

Ingredients

2 Tablespoons EVOO
3 Tablespoons chopped onion
1 1/2 cups brown rice
2 cups organic chicken broth
1 can Rotel tomatoes

Directions

Heat oil over med heat.  Stir in onion & cook until tender, about 5 minutes.
Add rice, stirring until it begins to brown.  Add broth & tomatoes.  Reduce heat, cover & simmer about 20 minutes or until liquid is absorbed.

Everytime you eat...

"Every time you eat or drink, you are either feeding disease or fighting it!"

                                                                               - Heather Morgan MS, NLC

I love this quote because it is so true!  This is just a short mid-week post to remind you to think about everything you put in your body!  There are so many good foods that have great health benefits, (just read some of my other posts) that there is no reason to allow harmful, chemically laden substances masquerading as food into your body!  I'm not going to get on my soap box today because I simply don't have time but please remember, you only get one shot at life and only one body.  If you want to make the most of it, take care of yourself - inside and out!  Choose wisely!