Tuna Stuffed Avocados

I have recently decided to cut grains, processed food, and extra sugars from my diet for awhile. It's a little tricky coming up with new things to eat for lunch because I could seriously eat a sandwich every day.  I have a yummy tuna/avocado pita sandwich recipe that I used to eat a lot, so I decided to just TRY it without the pita. I didn't even miss it!

The avocado keeps the tuna really moist and the tomato adds a little extra flavor and juiciness. Yummy! You could probably add some celery, onions, or bell peppers if you wanted to add some crunch to it. Extra seasonings would be good as well. (I'm kind of boring when it comes to food though, unless it's SPICY - I LOVE spicy!)

The best part about this recipe is that it takes like 2 minutes to throw together. And it's soooo good for you!

Ingredients:
(makes 2 servings)
1 can albacore tuna in water
1 avocado, sliced in half
cherry tomatoes, diced
sea salt, to taste
pepper, to taste

Scoop out a little of the avocado, leaving some around the edge & in the bottom of the skins. Mix the avocado, tuna, and tomatoes together in separate bowl. Add seasonings if you want. Spoon the mixture back into the avocado skins & enjoy!

(I confess, the next day I just ate everything out of the bowl - I was too hungry to be fancy!) haha

Protein and Pumpkin - What's Not to Love?

Today is National Pumpkin Day so I thought I would post a couple of new healthy pumpkin recipes. The first one is a really yummy pudding that you can eat plain or put in a little pie crust if you have a few extra carbs to spare. 

Protein Pumpkin Pudding
1/2 cup canned pumpkin
1 container of greek yogurt, vanilla flavored
1/2 scoop vanilla protein powder
1 TBS of fat-free Cool Whip
1-2 packets of Stevia, optional

Blend together all ingredients until smooth. You can add a packet or two of Stevia to make it a little sweeter if you want.

Eat straight from the dish or put it in a little graham cracker pie crust -

Mmmmm - tastes just like a pumpkin pie! (Only healthier!)

The next recipe is a pumpkin smoothie. You can use regular protein powder for this or use vanilla Shakeology. Either way - deliciousness!

photo: vitamix.com

Pumpkin Protein Smoothie

1 - 1 1/2 cups cold water

1 1/2 scoops vanilla protein powder, or 1 scoop vanilla Shakeology

1 tsp cinnamon

1 tsp pumpkin spice

1 packet Stevia

4-6 ice cubes

Blend all ingredients together until smooth. You can add some fat free Cool Whip and/or cinnamon to make it pretty. If you like it a little thicker, you can stick it in the freezer for a few minutes.

The last recipe is a for pumpkin pie oatmeal. This is super yummy and totally hits the spot on cold mornings.

Protein Pumpkin Pie Oatmeal

1/2 cup old-fashioned oats

1/2 cup canned pumpkin

1 scoop vanilla protein powder

pumpkin spice

dash of cinnamon

1 packet Stevia, optional

Mix oats with water and microwave (as per the directions on oat container), stir in pumpkin and protein powder, adding water if needed to get a smooth consistency. Add spices and Stevia to taste. Enjoy!

Protein-Packed Jell-O Fluff

Oh my goodness - I have a yummy new recipe to share with you today!! :)

I have been keeping track of my macros lately and it seems like I am ALWAYS short on protein. (You can only eat so many chicken breasts and protein shakes, right?) So a friend of mine told me about this yummy protein Jell-O. It's basically like a Jell-O salad but made with greek yogurt instead of whip cream. Delish!

Ingredients:

1 cup set sugar-free Jell-O, any flavor (I used strawberry)

1 container (6-8 oz) plain greek yogurt (I guess you could use flavored, but I'm going for no extra sugars here)

Directions:

Make Jell-O ahead of time according to directions on box. When set, measure out 1 cup and add it to a blender along with one package of plain greek yogurt. Blend until smooth. Refrigerate or freeze until thickened. Maybe 15-30 minutes? 

Calories: 110  Protein: 17g  Carb: 7  Fat: 0

This makes one serving, but I warn you - it is a TON!! Next time I might split it up between 2 snacks. haha

For my fix lovers - I'm not sure sugar-free Jell-O is approved, but I think it's close enough to count as 1 RED serving. ;) 

You seriously can't beat that for a low-carb, high-protein dessert or an evening snack, right?

3 New Shakeology Recipes! Yum!

I have some new Shakeology recipes to share with you today! I finally got out of my strawberry-banana rut and decided to try something different for a change.

The first one is Strawberry Pina Colada. I bought a bag of frozen pineapple chunks awhile ago and finally decided to use them. This was really good with just the pineapple and strawberries, but when I added in coconut extract it took it to a whole other level! Soooo good! Especially during the dreary winter months. :)

Strawberry Pina Colada Shakeology 

1 1/2 cups cold water

1 scoop Strawberry Shakeology

1 scoop vanilla protein powder (optional - I am trying to get in more protein)

3 chunks frozen pineapple

3 frozen strawberries

1/8 tsp coconut extract

Blend all together. Yummy!

The next one is a Mint Chocolate Shakeology. It has added spinach which is great if you are needing to get more veggies in. This had the perfect amount of minty-ness and I couldn't even taste the spinach! (People always say that, and I can always taste the spinach - but not this time!) :) You could also add protein powder into this one if you want. I would add a chocolate protein powder, but vanilla would be good too.

Mint Chocolate Shakeology

1 cup almond milk or skim milk

3/4 - 1 cup cold water

1 scoop Chocolate Shakeology

1 cup fresh spinach

1/8 tsp mint extract (not peppermint, just mint)

Blend until really smooth. (Seriously - you don't want spinach chunks!)

The last one is a Root Beer Float Shakeology. I also added vanilla protein powder to this one for extra protein and a little extra vanilla flavor, but you can leave it out if you want. Still yummy!

Root Beer Float Shakeology

1 cup almond milk or skim milk

3/4 - 1 cup cold water

1 scoop Vanilla Shakeology

1 scoop vanilla protein powder (optional)

1/8 - 1/4 tsp root beer extract (NOT concentrate - trust me! haha)

Ice to taste

Blend together and enjoy!

What to Eat Before and After Workouts

One of the most common questions people ask is "What should I eat before and after I workout?"  

A few things you need to think about first are, how long your workout is going to be that day, when you are going to work out, and what your goals are.

How long your workout is going to be. If you are going to be running long-distance, or lifting heavy weights for over an hour, you will definitely want some food in your belly within an hour of working out. You will want to eat something that is easy to digest and will provide you with the necessary energy to get through your workout. Combining high carbs, with protein and a healthy fat will help maintain glycogen stores during exercise.

However, if your workout is going to be short, or less intense, you might just need a light snack. You still want to fuel your body with proper nutrients, but you don't need as many calories.

When is your workout? I really like working out first thing in the morning on an empty stomach. It's just personal preference. But when I work out later in the day or in the evening, I find I can lift heavier, and have more energy because I have eaten previously. Although, if I am going to do PiYo or anything where I'm upside down - definitely empty stomach is best! haha ;)

What are your goals? Are you trying to lose weight? Are you trying to build muscle? Are you training for a marathon? These are things you need to think about. If your main goal is performance, you will need to make sure you have the proper fuel to keep you from bonking. If you are trying to lose weight, you might want to try empty belly cardio first thing in the morning. If you are building muscle, you will want extra protein.

So depending on these things, here are some ideas for pre-workout snacks:

Regardless of your training goals, you will want to avoid heavy, greasy foods, and also foods high in fiber. They will cause you to feel bloated, gassy, and well, you get the idea. ;)

After your workout you want to replenish those glycogen stores and give your body the nutrients it needs to build and repair the muscles.

Generally, you want to have a 3:1 carb to protein ratio for recovery. This is the best time to eat those carbs when they can be used for an immediate surge of energy. ;)

Another great thing to consume post-workout is the P90X Recovery Drink. It really helps with soreness and recovery, and it tastes like an orange creamsicle! Yummy!

As far a supplements go, I usually take BCAAs (branched chain amino acids) before and/or after workouts to help prevent muscle loss, and help with recovery. Glutamine is also a great supplement. ;)

Well, there you have it. You will always want to listen to your body, because you know it best. If you find you are getting dizzy or you are bonking during a workout, make sure to eat a little something before. I find if I am just starving, but I don't want to wait very long for my food to digest before I start my workout, I will just have a 1/2 banana and that works for me.

Also, don't work out on a full stomach - ugh! Let it digest a good 1 - 1.5 hours first. ;)

And stay hydrated!! Drink plenty of water before, during and after workouts! That is extremely important!!

Okay, go work out! Have fun while you're at it. :)

Thanks for stopping by!

Fuel Your Body Friday - Stuffed Avocados

 

I saw this recipe on Muscle & Fitness Hers, and it looks soooo good!  I love avocados!  I think I would leave out the orange slices, though - I have a thing about fruit and veggies together - ugh!  I can't do the strawberries in a salad either.  I know - I'm weird like that. :)

 

Ingredients:

1 medium avocado

3 oz can tuna, drained

1/4 cup each - green pepper, red onion and cucumber, diced

1/3 cup nonfat greek yogurt, plain

1 tsp dijon mustard

1 tsp lemon juice

1/4 tsp sea salt

1 pkt Truvia sweetener

1/4 cup fresh orange sections, diced

 

Directions:

Slice avocado in half lengthwise, remove pit.  Scoop out the center, leaving 1/4 inch of avocado all around.  Put scooped out avocado into a bowl, add all ingredients except orange sections.  Mix all ingredients until well blended.  Carefully stir in oranges.  Scoop half the mix into each avocado.

 

Put in refrigerator for 10 minutes to chill slightly. 

 

Easy to grab and go!  Yummy!

 

 

(This has a lot of calories - about 470, so I would maybe only eat 1/2 at a time.)

Why Is Shakeology So Expensive??

Do you think Shakeology is expensive?? Do you know that it has over 70 super foods in each glass, keeps blood sugar steady, supports brain function, helps build and repair muscles, improves digestion and regularity, and boosts the immune system?  

 

 For only $4 a day AND a bottom-of-the-bag, money-back guarantee - it's soooo much cheaper than going to the doctor!!!

 

 

 

I think Shakeology is so healthy and beneficial that I even give it to my kids.  I have a 3 year-old that is such a picky eater some days I wonder if she gets any nutrients in that growing body.  At least with Shakeology I know that she will get her vegetables and some good protein in!!  Her tummy works great & she hardly ever gets sick.  Much better than the crap they advertise as healthy for kids - just sayin'.... 

 

If you want to know more about Shakeology or to order some, feel free to contact me.

http://myshakeology.com/esuite/home/bethclark

Fuel Your Body Friday - Chunky Monkey Shakeology

Here is my new favorite recipe.... I know I say that about every Shakeology recipe, but in the summer it is so hard for me to stay away from ice cream - it's my nemesis!  So I usually like to make a double batch of "fake ice cream" or this chunky monkey Shakeology and freeze in a couple smaller containers to eat when I am craving dessert.

 

 

Chunky Monkey Shakeology

1 scoop Vanilla Shakeology
1 cup almond milk
1 frozen chopped banana
1 TBS all-natural peanut butter
1 TBS coarsely chopped raw walnuts
1 TBS mini chocolate chips

For a shake - blend all together and drink.

For ice cream - blend Shakeo, milk, peanut butter and banana together, then stir in nuts and chocolate chips.  Freeze it for awhile and then eat it like ice cream! It satisfies my ice cream cravings. :)

Fuel Your Body Friday - Shakeology Bars

If you are looking for a delicious treat with lots of fiber and healthy fats, then these bars are for you!!  I love to keep them in the freezer so they are nice and cold. I just have a little square when I want a treat and absolutely no guilt!

Ingredients:
(I only made 1/2 the recipe to see if I liked it first)
2 cups rolled oats
3 scoops chocolate Shakeology
1 TBS ground flaxseeds
1/2 cup natural peanut butter
1/2 cup hot water

Directions:
Knead all ingredients together in a large bowl. Line a small pan with plastic wrap. 
Spread dough into pan, and press flat and evenly.
Drizzle a little melted peanut butter over the top, optional.
Freeze for 30 minutes, then cut into bars. 
Store in the refrigerator.

Fuel Your Body Friday - Pink Lemonade Shakeology

Just in time for summer - a yummy pink lemonade that is loaded with superfoods!

Okay, so I have to warn you - this drink was SOUR!!  I had to put about 4 packets of Stevia in it just to be able to drink it!  So, I adjusted the recipe a little, and hopefully it won't be as sour. :)

Ingredients:
2 cups water mixed with 1 Crystal Light lemonade pkt
1/2 cup raspberries
1 scoop Tropical Strawberry Shakeology
ice
Stevia, optional

Mix all together in blender and enjoy!! :)

Fuel Your Body Friday - Peanut Butter Popcorn

I am going to start a new series called Fuel Your Body Friday where I post a new clean recipe every week!  I hope this will help me to post recipes more often and to get out of my comfort zone by trying new foods. :)

So for the first recipe, I have Peanut Butter Popcorn!  Yes, it's clean!  This is a great recipe for the weekend, because it seems my family is always watching movies and the smell of microwave popcorn absolutely KILLS me!  So I get to have MY popcorn with yummy, melty peanut butter and I don't feel bad at all. :)

Ingredients:
4 cups air popped popcorn (already popped)
1 TBS natural peanut butter

Directions:
Heat peanut butter in the microwave until it is slightly runny, but be careful not to burn it. 

Pour over popcorn and stir. 


That's it!!  Yum!  What's not to love??


Calories: 100, protein 5g, carbs 17, fat 4g, fiber 5g

Egg Muffins

I usually have one day a week that I do my "power cooking".  I get a bunch of chicken breasts marinated and grilled, I make a big batch of brown rice, get all my veggies cut up and in containers - well, you get the idea....

This is a great recipe for breakfast, or a quick protein 'snack'.  They are easy to make, and you can just keep them in the fridge until you are ready to eat.  Then pop them in the microwave for a minute or two - easy and healthy!!  (Just make sure you remove the muffin cups, if they're foil like mine.)

Ingredients:
6 eggs
1/2 cup lowfat mozzarella cheese, shredded
green onions, chopped
peppers, diced
ham, diced  (I think sausage would have been really good, too.)

Directions:
Preheat oven to 375F.

Line muffin pan with liners.  If using paper liners, use two liners in each cup.  (I used foil, and they were fine.)  Spray liners with non-stick cooking spray.

Place a little diced meat or sausage in the bottom of each cup.  Add onions, veggies and cheese until each cup is about 2/3 full.

Beat eggs in a small mixing bowl.  (You could add some seasoning to the eggs if you would like.) 

Pour eggs into muffin cups, dividing evenly between each.  Stir slightly with a fork.

Bake 25-35 minutes until muffins have risen and are slightly browned and set.

Enjoy fresh or refrigerate for later!! :)

Notes:
You can double this recipe and even freeze these if you would like.  Thaw in refrigerator first, and then heat in microwave 1-2 minutes.

Protein Veggie Dip

I found this idea on Pinterest recently, and decided to try it.  It was really pretty good, and I didn't have to feel guilty about dipping my veggies in it. 

Another good thing about it is that you only need a little bit, so it will last for a couple days.  Healthy snack!

Protein Veggie Dip
1 container of greek yogurt
Vegetable Dip seasoning mix, any kind (ranch would be excellent)
vegetables

I just sprinkled the mix into the yogurt a little at a time, until it looked good. :)

Dip veggies and enjoy - Yummy!

90-Day Challenge Nutrition

Along with the Body Beast program I am doing for the Challenge, I need to eat clean and drink a Shakeology every day.

What is 'clean' eating?  Eating clean is the practice of eating whole, natural foods such as fruits, vegetables, lean proteins, complex carbohydrates, and healthy fats.  It also means staying away from junk food, processed foods, sugars, simple carbs, and unhealthy fats. 

Here are a couple of books that I use all.the.time to help me stay on track.  If you're new to clean eating, they will help you learn the concept.  If not, they are still excellent sources for information and delicious recipes!

Eating for Life by Bill Phillips is probably my favorite source for clean-eating recipes!  Every single one I have tried, I loved.  They have basic ingredients - not really weird stuff.  (I am kind of a picky eater.)  There are great shake recipes, too.  (I just sub out the Myoplex for Shakeology!)

Tosca Reno's The Eat-Clean Diet is an excellent plan to follow, especially if you want to lose those last stubborn pounds.

 

I am eating 5-6 small meals a day, and each meal contains a protein, and a complex carb.  For my last 2-3 meals, I try to eat vegetables instead of complex carbs. 

 

I pretty much eat the same thing (or close to it) every day, except for dinner, where I need to be a bit more creative for my family.  Here is an example of a typical day:

 

Wake Up:  I drink 2 cups of water with lemon first thing.  (It's better to drink it warm, but I can't stand it, so I just drink it room-temp)

 

Breakfast:  1/2 cup cooked oatmeal with a little cinnamon, and a protein shake, (multi-vitamin, vitamin C and Biotin)

                      Protein Shake Recipe:
                       1 cup water
                       1 scoop vanilla protein powder
                       1/2 banana (chopped, frozen)
                       2-3 frozen strawberries, whole
                       1 TBS ground flaxseed
                       3-4 ice cubes (wedge kind)

                       Blend all together - soooo yummy!

Morning Snack:  1/2 apple, 1/2 cup cottage cheese

Lunch:  sliced turkey breast on 2 slices Sara Lee 45 cal wheat bread, with mustard and lettuce, raw veggies and baby dills on the side. (Omega 3 supplement)

Afternoon Snack:  Shakeology with 1 TBS peanut butter

Dinner:  2 cups green leaf lettuce with lots of veggies, 4 oz grilled chicken breast, 1 hard-boiled egg, 2 TBS Oil and Vinegar dressing

Workout:  Body Beast   (I take BCAAs after my workout, and glutamine before bed)

Evening Snack:  either a chocolate (casein) protein shake or Chobani yogurt with 2 TBS sugar-free Jell-O pudding mix, cheesecake flavor - YUM!!

I thought this was funny.

I enter everything I eat into the myfitnesspal app on my phone, and usually it's about 1200-1400 cals, and close to 40/30/30 pcf ratio.  I think in my last month of Body Beast, I will cut my carbs down and do more of a 50/30/20 pcf ratio.  I'm not sure I'm eating enough calories, though, so I will have to see how I am doing by the end of this first month.

There's my plan, in a nutshell.  I am feeling really good, though.  The first week was a little rough with wanting to snack on things I shouldn't, even though I wasn't hungry.  But week 2 I had absolutely no cravings!  It was crazy!  I am loving Shakeology so much!  I have more energy, I feel lighter inside (if that makes sense) and I don't feel deprived at all.  Woo Hoo! :)