Welcome To Clean Eating Online

We have created this informational website for people to discover, learn about, and discuss Clean Eating, wellness, nutrition, & fitness. We want to get the word out about how to Eat Clean and how it can change your life for the better. It can help you to feel so much healthier and so much more energetic than you ever have. Here you will find Clean Eating and healthy lifestyle related articles, opinions, reviews, and recipes.

Additionally we offer Clean Eating Menu planning, E-courses and E-books to help you navigate your path to Clean Eating.

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There are so many reasons to eat clean but my favorite reason is this first one:

• 80% of what you look like is due to what you are eating

When I first heard this I was SHOCKED. I mean, I knew it was important to eat right but I had always believed that exercising was a lot more important than what I put in my mouth. So I decided to actually put it into practice and see what happened. I had been working out regularly for about 9 months but I hadn't really cleaned up my diet. I was getting all kinds of frustrated because in 9 months I lost a whopping....2 pounds...

I know something was wrong because I was getting 6 days a week of cardio in plus lifting weights. I decided to try clean eating. And that's when the weight started to just come off. I lost between 1-2 lbs. a week over a period of about 6 months. So believe me, what you eat has a huge impact on how you look.

• Two thirds of all US adults are overweight

This is due to people eating all the wrong things. Fast food, processed food, too much sugar...it's all bad stuff. By eating clean, you eliminate anything processed. The beautiful thing about clean eating is it isn't necessary to count calories because everything you eat is all real food. If you don't eat junk then calorie counting becomes unnecessary. Pair clean eating with daily exercise and you won't be in the majority of adults with a weight problem.

• 1 in 3 people will develop cancer in their lifetime

It is estimated that up to half of all cancer cases could be avoided if people made changes to their lifestyle, such as stopping smoking, moderating alcohol intake, and maintaining a healthy bodyweight. I firmly believe that one of the main reasons cancer rates are so high is because of the amount of processed food most people put into their bodies. Things like trans fats and high fructose corn syrup are absolutely deadly for the body. Clean eating eliminates all man made chemicals and replaces them with healthy, natural REAL food.

One of the things I like best about this season is the abundance of fresh fruits and vegetables. How wonderful to be able to get so much fresh, local produce and in such marvelous abundance.

I make a concerted effort to buy local as much as possible.  Local farmers depend on our support so they can keep doing what they do best - feeding all of us! Seek out ways to support all your local artisans. Purchase not just fruits and vegetables, but also local bread, meat, cheeses, wine, honey, whatever you can find. Here in Virginia I've found the most delicious local honey. Yummo!

Though it does sometimes mean going to a few places to get the items you want, it's totally worth the trip. It's so satisfying to know your dinner came from just a few miles away versus shipped across the country.

What's even better is growing your own fruits and vegetables. I applaud anyone who takes the time and effort to plant a garden. It's definitely a goal of mine.

Happy summer!!!!

- Catfish (US farmed)

- Clams, mussels, oysters (farmed)

- Cod: Pacific

- Crab: Dungeness, Stone

- Crayfish: (US farmed)

- Croaker: Atlantic

- Halibut: Pacific

- Herring: Atlantic/Sardines

- Lobster: Spiny (US)

- Mackerel: King, Spanish

- Mahi mahi: (US Atlantic)

- Mullet: Striped

- Pollock: (Alaska wild)

- Salmon: (Alaska wild)

- Scallops: Bay (farmed)

- Striped Bass (farmed or wild)

- Sturgeon, Caviar (farmed)

- Tilapia (US farmed)

- Trout: Rainbow (farmed)

- Tuna: Albacore (BC, US)

- Tuna: Skipjack

- Wreckfish

• Linear alkyl sodium sulfonates (LAS): These are synthetic ingredients commonly listed as anionic surfectants. Carcinogenic and reproductive toxins such as benzene are released into the environment during the production of this chemical.
• Petroleum distillates: These chemicals have been linked to cancer, lung damage, and damage to mucous membranes.
• Phenols: This is rapidly absorbed and causes toxicity througout the entire body. Phenols, even at very low exposures, affect the central nervous system, heart, blood vessels, and lungs.
• Sodium hypochlorite: This is similar to chlorine, which is highly toxic and is linked to more household poisonings than any other chemical. It can cause reproductive, endocrine, and immune system disorders.
• Artificial fragrances: Many of these are made from petroleum and do not degrade in the environment. They can cause skin and eye irritation.

So what's the alternative? Homemade laundry detergent! I make it using Borax, washing soda, baking soda, and soap. And yes, it DOES get your clothes clean! So what exactly is Borax? Borax is made from the naturally occurring mineral sodium borate. It does not contain phosphates or chlorine. It is formed from repeated evaporation of seasonal lakes. Washing soda is simply soda ash which os neither toxic nor corrosive.

I am currently working on producing homemade detergent for purchase on this website. A clean lifestyle not only means eating clean but also living clean. This means using products that are natural, that don't contain harmful, toxic ingredients, and that are environmentally friendly.

What's even better is that it's actually cheaper to buy the ingredients to make it myself than to purchase highly toxic commercial detergents.

I'd love to hear from everyone on this. Please e-mail me or post a comment below this article.

Apparently, when you buy prepackaged beef that has labels like " all natural beef" or "no antibiotics ever", what it actually means is that  no hormones or antibiotics are used in the processing of the meat. WHAT??? In other words, no antibiotics or hormones are used when they cut up and and package the meat! Talk about false advertising!!!!

This beef label decoder analyzes certifications for beef in 5 categories:

• Feed allowed - Grass is the best feed for cattle! Most cattle spend time in a CAFO (concentrated animal feeding operation) where they are fattened up with corn and other grains. This causes all kinds of health problems and changes the nutrients in the meat.
• Access to Pasture - Even if cattle never leave their stalls, the label can still clain that it has access to pasture. You need to find out exactly what "access to pasture" means.
• Antibiotics - Cattle in CAFOs are fed a continuous diet of antibiotics which contributes to the development of antibiotic resistant bacteria.
• Growth Hormones - Most catttle in the US receive growith hormones
• Animal Welfare - Some labels can be quite vague regarding animal welfare.

Certification labels analyzed are:

• USDA Certified Organic -This means 100% organic; antibiotics given only to sick animals; growth hormones prohibited
• USDA Certified Grassfed - If an animal consumes something other than grass it must be documented but it can still have this label; antibiotics are allowed; growth hormones allowed; access to pasture not defined
• American Grassfed Association - Grass only; animals spend majority of time on pasture; antibiotics only given to sick animals; no growth hormones allowed
• Certified Humane Raised and Handled - Grass, corn and grain are allowed; access to pasture not required; growth hormones prohibited; antibiotics given to sick animals only
• Food Alliance Certified - Grass, corn and grain allowed; access to pasture required; animals spend the majority of their lives on pasture; antibiotics given to sick animals only; growth hormones prohibited; animal welfare requirements very specific concerning health, shelter and handling
• Animal Welfare Approved - Grass, corn and grain allowed; access to pasture required; animals spend the majority of their lives on pasture; antibiotics given to sick animals only; no growth hormones allowed; animal welfare requirements very specific regarding health, shelter and handling of animals

• Avoid sugar and processed foods - sugar hampers the immune system
• Increase your intake of Omega 3 fatty acids
• Get plenty of sleep - fatigue hampers the body from it's ability to fight off infections
• Find ways to reduce stress in your life
• Increase your vitamin D levels - one great way to do this is to spend some time outdoors every day
• Exercise - this helps to increase circulation which helps your immune system to function more effectively
• Wash your hands - this simple yet effective step helps to stop the spread of viruses

Let's all try to stay healthy this holiday season!

But wait, it gets better...

These food manufacturers had the nerve to claim that eating these cereals could prevent your children from coming down with the swine flu due to the synthetic vitamins  that are inside these products!

Fortunately, a West Coast attorney decided to contact Kellogg's and requested that they back up their claims with facts. Instead of providing this information, Kellogg's just changed the cover of the box, omitting the health claims.

It's troubling to me that we don't have more stringent regulations regarding what claims can be made on the food we consume. However, if you apply the "if nature made it, eat it. If man made it, don't eat it" rule then you will naturally be consuming food that is healthy. You also need to ask yourself qustions like, "Is this food real?" "Is it traditional?" If you can answer yes to these questions then your food has passed the test. If the answer is no, then stay far away from it.

So how exactly does this affect those of us who enjoy eating fish?

We'll be exposed to a whole different kind of fish than the ones that swim wild. Farm raised fish have eaten unused poultry trimmings, been vaccinated, consumed antibiotics, and have been selected for certain genetic traits.

In order to illustrate how drastically things have changed with fish in this country, consider this: In 1970, farmed fish accounted for 6 percent of global seafood. In 2007 the U.N. Food and Agriculture Organization estimates it stood at 44 percent. It is projected to reach over 50 percent in just a few short months.

Fish oil is an absolutely wonderful supplement to anyone's diet. It's health benefits are numerous and you're smart to be taking them.  But for those of you who take fish oil you may be interested to know that one-fourth to one-third of the world's fish catch is landed in order to produce fish oil and fish meal. This depletes stocks of forage fish such as anchovies, sardines, and menhaden. In addition, the fish oil industry has doubled in the past decade. So unfortunately you may end up paying MUCH higher prices for fish oil in the near future.

There has been a lot of talk recently regarding the lack of vitamin D in our diets. Fortunately, it's pretty easy to get the vitamin D you need without putting in much effort.

First, lets talk about vitamin D and why it's so important. Vitamin D's major function is to maintain normal blood levels of calcium and phosphorus. Vitamin D aids in the absorption of calcium, which helps to keep bones strong. Recent research has also stated that Vitamin D may provide protection against osteoporosis, high blood pressure, cancer, as well as autoimmune diseases such as MS. Good stuff this Vitamin D, huh?

The problem is that Vitamin D deficiency is becoming epidemic in this country. Why? Lack of sunlight. Most of us, myself included, are "sun-phobic". We have all become so paranoid about skin cancer so we slather ourselves in spf 5000 or whatever sunscreen the second we step foot outdoors on an even remotely sunny day.

Now lets talk about children. Talk about a Vitamin D deficiency! It is estimated that 70% of American children are Vitamin D deficient. 70 percent!!! Now that's what I call an epidemic.

We're all trying to be good responsible parents and not let our kids get any sun but I think we've gotten a bit carried away in the sunscreen department. I know up until recently my two kids couldn't put one foot out the door without me practically drowning them in sunscreen. 

How are we supposed to protect ourselves against skin cancer but also get the recommended amount of Vitamin D? The answer is moderation. We as humans are SUPPOSED to get some sun. We are supposed to tan. We're just not supposed to burn. You can get the recommended dosage of 200 IUs of Vitamin D per day by spending as little as 10-20 minutes per day in the sun WITHOUT sunscreen.

1. Request a copy of your school district's wellness policy.

Since 2006, it is mandatory that all schools provide a wellness policy detailing their plans on nutrition, physical activity, and meal programs. Request a copy of this document and read it thoroughly.

2. Increase awareness.

Meet with the school board, teachers, and administrators in your community and share your concerns regarding meal plans. Contact other parents who may be unaware of what is being served at school. You could even start a grassroots organization with other parents to get the word out about improving school food quality.

3. Eat lunch a your child's school.

It might sound like kind of a weird thing to do but how else will you find out firsthand what your kids are actually eating at school? Ask yourself if this is how you would eat. Is this what you feed your kids at home?

4. Get the word out.

People need to be informed about what is going on at schools in their community! Let's get some energy behind this very important issue. Here are some ways to spread the word:

• Write to legislators
• Use social media like Twitter, MySpace, and Facebook to build awareness on nutrition in schools
• Contact local media
• Create an online community about the topic of nutritious school lunch programs

 5. Volunteer

Get involved in your local school. The school lunch reform movement is a HUGE undertaking. Schools need our help. Offer to teach a cooking class or plant a garden. Build relationships with teachers and administrators. Share your ideas about incorporating nutritional education materials into the curriculum.

Let's help our kids build and maintain clean eating habits. It's essential that we build future leaders who are healthy, happy and strong!

Grass fed products are lower in fat than grain fed products, by as much as one half. In fact, grass fed beef has the same amount of fat as skinless chicken! Eating lean meat helps to lower your LDL cholesterol levels. Grass fed beef is also lower in calories. For example, a 6 ounce steak from a grass fed steer has 100 fewer calories than a 6 ounce steak from a grain fed steer.

Grass fed meat is much higher in omega 3 fatty acids than in grain fed meat. Omega 3's are considered "good" fats. They help to prevent high blood pressure, reduce the incidence of depression, cancer, Alzheimer's disease, and ADD. On the flip side, grain fed meat is much higher in the "bad" fat, omega 6 fatty acids. The omega 6 to omega 3 ratio in grass fed beef is typically 2:1. In grain fed beef it's over 20:1! 

Now do you still believe that "meat is meat"?

So here are some suggestions on how to eat to boost your immunity:

1. Consume 5 to 6 servings of brightly colored fruits and vegetables daily. Foods such as oranges, sweet potatoes, carrots, cherries, squash and pumpkin contain beta carotene and/or vitamin C. Vitamin C increases the production of white blood cells and antibodies which helps to fight infection. Vitamin C and beta carotene help to reduce the risk of cardiovascular disease by raising HDL levels in the blood.  Beta carotene also stimulates the immmune cells called macrophages which help to kill cancer cells.

2. Eat yogurt. Good quality yogurts contain live cultures which improve and strengthen intestinal flora, thus decreasing the instance of colds by as much as 25%. Opt for plain unsweetened yogurt and add your own fresh fruit.

3. Add some zinc. Zinc increases the development of white blood cells which help fight infection in the body. It also increases killer cells that fight against cancer. It's best to get zinc from your diet instead of  supplements as too much zinc can actually inhibit immune function.You want to aim for no more than 15-25 milligrams daily. Here are some foods that contain rich sources of zinc:

• oysters
• crab
• beef
• turkey (dark meat)
• beans

I think sometimes we can makes eating overly complicated. So here's a simple rule to follow when you ever find yourself asking; "What should I eat?"

Eat only foods that had a mother or that came from nature.

That's it. That's all you need to know. If you folow the above rule then you'll automatically be eating clean. 

I picked up this bumper sticker at my local organic grocer the other day. This organization is dedicated to preserving our farmland. Unfortunately, we are losing

over 1 million acres of farmland per year in this country to development. The soil on farms and ranches takes thousands of years to develop and once this land is developed it cannot be replaced. You can visit their website, farmland.org, for more information.

Farmer's markets are such fantastic places. Not only do you support local farmers but you get to interact with the people who grow the food. It was encouraging to me that the market was bustling with people at 9:00 am on a Saturday morning.

At Old Beach Farmers Market near my house they were selling not just delicious fruits and vegetables, but also local seafood, bread, and pastries. Here is a link so you can find a local farmers market in your area. It's a great way to spend a Saturday morning. Support your local farmers!

I absolutely love these cupcakes!  They are only 160 calories so enjoy one as a snack or dessert. My husband loved these and my kids went crazy for them!

Here's how to make them:

Ingredients:

1 cup unsweetened extra dark cocoa powder

1 ¼ cup Sucanat

¼ cup whole wheat pastry flour

¼ tsp. salt

¼ tsp. baking soda

1 cup low fat sour cream

1/3 cup plus 2 tsp. skim milk

1 Tbsp. olive oil

½ tsp. pure vanilla extract

1 whole egg plus 2 egg whites

1 oz. bittersweet chocolate, chopped

Preparation:

Preheat oven to 350 degrees. Line a 12 cup muffin pan with paper cupcake liners.

In a large bowl combine cocoa powder, 1 cup Sucanat, flour, salt, and baking soda.

In a medium bowl whisk together sour cream, 1/3 cup milk, oil, vanilla, and whole egg.

Make a well in the center of the dry ingredients and pour in wet ingredients. Mix until just combined. Add egg whites to the mixing bowl of a stand mixer. Whip egg whites until foamy. Gradually add remaining ¼ cup Sucanat to whites. Continue whipping until medium stiff peaks form. Fold whites in thirds into cake batter with a rubber spatula.

Fill each of the 12 cupcake liners ¾ full with batter. Tap pan on countertop and put into oven. Bake for 40 minutes or until toothpick inserted into center of cupcake comes out clean. Remove from oven and let cupcakes cool completely.

When cupcakes have completely cooled, combine chocolate and remaining 2 tsp. milk in a bowl and microwave on 50% power for 30 seconds. Stir until melted chocolate is completely smooth. Spread a thin layer on top of each cupcake. Sprinkle with additional shaved chocolate if desired.

Nutritional Information (per cupcake): Calories: 160, Fat: 6 g., Carbs: 28 g., Protein: 4 g.

I found this website the other day. It's an excellent visual tool which shows the amount of sugar in a number of different food items.

Keep in mind that alcohol is considered a "cheat" so if you do decide to indulge in this margarita, have only one no more than once a week.

The Skinnygirl Margarita

2 oz. clear premium tequila

Tiny splash of Cointreau

Juice of 4 fresh lime wedges

Splash of Grand Marnier

Combine all ingredients in a shaker filled with ice. Shake vigorously and pour into ice filled glass.  Makes 1 serving.

Apple Pie Larabar

1 c. soaked dates
1/2 c. dates (not soaked)
1/2 c. almonds
1/4 c. walnuts
3 apples
2 T. raisins
2 t. cinnamon

I recently made these and they are SUPER yummy. The bananas tend to stick while they're cooking so use an old cookie sheet that you won't mind messing up.

 Banana Bread Larabar 

Ingredients:

¼ c. dried bananas

1/3 c. raw almonds

Slice one small banana and lay it on a greased baking sheet. Cook banana at 175 degrees for 2 – 3 hours or until dry.

Roughly chop dates. Add bananas and dates to a food processor. Process for 1-2 minutes. Remove from food processor and place in a small bowl.

Add almonds to food processor and process for 1 minute. Add almonds to date-banana mixture and mix well with hands. Divide into 2 halves.

Set aside each half on a piece of plastic wrap. Fold wrap over each piece and shape into bars. Makes 2 bars. Store in refrigerator.

*Use very ripe bananas for best flavor.

Nutritional information: Calories: 230, Protein: 5 g.

If you haven't tried Ezekiel bread, you should definitely give it a try! This bread is made from sprouted organically grown grains. There are several different varieties but I particularly like the Ezekiel 4:9 bread. Not only is it rich in protein but it's completely flourless. This makes it a perfect clean eating food since there is absolutely nothing artificial in it. Take a look at most packages of bread and you will usually find a LOT of ingredients with names you can't even pronounce.There are 18 amino acids in this unique bread - all from vegetable sources. By the way, it's also VERY tasty! It has a wonderful nutty flavor when toasted. You'll find this in the freezer section of the grocery store.

A non-profit group called the Environmental Working Group (EWG) compiled a list of 43 fruits and vegetables and ranked them from most to least-contaminated by pesticides.  The produce ranking is based on the results of 43,000 pesticide tests performed by the USDA and the FDA between 2000 and 2005.  Here are the "Dirty Dozen" - the 12 most contaminated fruits and vegetables:

• Peaches
• Apples
• Sweet bell peppers
• Celery
• Nectarines
• Strawberries
• Cherries
• Lettuce
• Grapes
• Pears
• Spinach
• Potatoes

ALWAYS buy organic when you purchase any of the above items. By doing so, you'll lower your exposure to pesticides by 90 percent.

I have mentioned Polyface Farm on the website before but I thought I'd talk a bit more in depth on the subject. Polyface Farm, located in Swoope, Virginia in the Shenandoah Valley is a America's premier non industrial farm. Operated by Joel Salatin and his family, he uses incredibly innovative agricultural methods.

Salatin bases his farm's ecosystem on the principle of watching animals' activities in nature and emulating those conditions as closely as possible. Cattle are moved frequently among pastures to prevent overgrazing.

The cattle typically take no more than one bite of the various grasses, enabling the grass to produce new growth quickly. Chickens are then moved into the area the cows have left, to pick through the manure and grass for insect larvae. When the cattle overwinter in barns, their manure is layered with wood chips and corn; pigs are later allowed to root through the pile for the buried corn, aerating the layers which produce a rich soil compost. Pasture is mixed with forest to provide natural air conditioning and reduce wind.The Salatins goal of "emotionally, economically and environmentally enhancing agriculture" has made Polyface a food production oasis.

Polyface uses direct-marketing of meats and produce to consumers, pastured-poultry, grass-fed beef and the rotation method which makes his farm more like an ecological system than conventional farming. I can tell you from first hand experience that the meats I have purchased from Polyface are unbelievable. They taste so much better than anything else I have ever tried. The eggs are the richest, most flavorful eggs I have ever had in my life. 

Joel Salatin has the right idea when it comes to food. 

• Lowered cholesterol
• Helps with inflammation
• Protects against heart disease and controls high blood pressure
• Aids in skin ailments such as eczema
• Protection against certain cancers

So exactly what is it about flaxseed that makes it so good for your health?

Simply put, flaxseed and flaxseed oil are both rich in Omega 3 fatty acids. Omega 3's are found in fatty fish such as salmon, halibut and sardines. Eating these types of fish two to three times a week can be very beneficial to your overall well-being.

But what if you don't like fish or you just can't find a way to work it into your menu plan that often? Flaxseed to the rescue!!  Flaxseeds  contain not only omega 3's but also lignans, which may have an antioxidant effect and may prevent certain cancers.

Another interesting fact about flaxseed is its ability to reduce inflammation. This is beneficial not only in preventing high blood pressure but also in treating skin conditions like eczema. The fatty acids in flaxseed actually help to lock moisture into the skin. 

Flaxseed or flaxseed oil?

Personally, I use both. The advantages of flaxseed is that you'll get added fiber. If you choose to purchase flaxseed, make sure you grind it up in either a blender or a coffee grinder. I add ground flaxseed to just about anything. It's great on salads, cereal, or even hidden in baked goods like muffins. Flaxseed oil is wonderful in smoothies, yogurt or cottage cheese. Keep in mind that flaxseed oil must be kept refrigerated after you open it and is very perishable. (Shelf life is approximately 6-8 weeks once opened.)  Recommended amount is 2 tablespoons of flaxseed per day.

Don't be one of those people! You CAN get through the holiday season without gaining weight. Even if you slack off on your workouts a bit as long as you maintain healthy eating habits you can avoid the dreaded holiday bulge. Here's how:

•  ALWAYS eat something before going to a holiday party. The plates of appetizers and dessert trays will be far less appealing if you eat a healthy meal at home beforehand. Even if you just have a protein bar in the car on the way there, that's better than going to the party hungry.
• Watch the alcohol intake. You can pack on serious calories with alcohol. And it's not just obvious things like eggnog. Beer, wine and mixed drinks are all loaded with calories. If you really want to have a drink then consider it a cheat and have just ONE light beer or wine spritzer. This means no more alcoholic beverages for the rest of the week.
• When attending something like a holiday meal with family and friends, offer to make something to bring and make it a clean eating item. I think people actually appreciate having a healthy alternative to all the junk that's usually served at Thanksgiving and Christmas. Most people won't even realize it's clean eating!
• Avoid "emotional eating"! It's stressful this time of year with all the shopping, worrying about expenses, visiting relatives, finding the perfect gift, traveling, etc.  Many times when we're stressed we overeat and don't even realize it. Find some time to just relax with a cup of tea or call a friend who always makes you laugh.
• Keep up the exercise. I know it's tough this time of year to fit in exercise with all the gazillion things there are to do. Even if you just have time to walk a few times a week, that's better than nothing.
• Weigh yourself daily. Some people advise against this but I've found it's the best way to keep myself in check. It's too easy to go into denial mode and just ignore the scale.  And wouldn't you rather know if you're starting to gain weight now when you might have a pound or two to lose or wait until January, step on the scale and realize you've packed on 10 lbs? 

I just discovered these! Larabars are an awesome eat clean snack bar. I didn't even know they made snack/meal replacement bars that didn't have about 500 ingredients!  They have 210 calories, 11 g. fat, 18 g. sugar, and 5 g. protein. There is nothing artificial in these at all. The cashew cookie ones are my favorite and all they contain are cashews and dates! Love 'em.

I now have a recipe for them! Yea!!!!! As great as these energy bars are, they are a bit expensive ($1.99 a piece). So I decided to go ahead and try the recipe and they taste exactly the same. Click here for the recipe.

Giving up alcohol works! I lost 3 lbs. last week by simply cutting out drinking during the week. I drink in moderation, only one drink a day usually. But doing just this small thing made a huge difference! Instead, I'm drinking tonic water with lime, just to make me feel like I'm drinking an "adult" beverage. Also, alcohol slows your metabolism, so that's just further incentive to give it up. If you're having trouble losing those last few lbs. try going alcohol free for awhile.

This one sounds weird but it is REALLY yummy! Pumpkin is loaded with vitamin C. Vitamin C, as I'm sure you know, helps to boost your immunity. It's crucial to get plenty of this vitamin, especially now that we're in cold and flu season.  Enjoy!

Ingredients:                                              

1/2 c. canned pumpkin

1 c. skim milk

1/2 c - 1 c. ice

1 tsp. honey

1 tsp. pumpkin pie spice

1 scoop vanilla protein powder

Preparation:

Place all ingredients in a blender and process until smooth.

Note: When making smoothies, always put in the liquid ingrdients FIRST. This will prevent all of your solid ingredients getting stuck at the bottom. 

Nutritional information: Calories: 291, Protein: 29 g, Fat: 5 g, Carbs: 38 g., Fiber: 5 g.

Ingredients:

1/2 c. old fashioned oats

1 Tbsp. sunflower seeds

I Tbsp. dried cranberries

3/4 c. skim milk

Mix all ingredients together, cover, and place in the refrigerator overnight. Makes 1 serving.

Nutritional information: Calories: 332, Fat: 7.5 g., Carbs: 48 g., Protein: 18 g.

Ingredients:

Olive oil

Handful of fresh rosemary

1 tsp. chili powder

1 tsp. ground cumin

1 tsp. paprika

1 tsp. sea salt

1 tsp. freshly ground black pepper

1 lb. sweet potatoes

Preparation:

Preheat oven to 400 degrees. Coat a baking sheet lightly wirth olive oil. Spread rosemary evenly on baking sheet. Mix together all  ingredients except for sweet potatoes in a small bowl.

Thoroughly scrub sweet potatoes and pat dry. Slice off ends of potatoes and slice into fries. Place potatoes on top of rosemary. Sprinkle with seasoning mixture. Lightly drizzle with olive oil. Bake 20 minutes.

Stir fries and return to oven for 25 minutes or until golden. Makes 6 servings.

Nutritional information: Calories: 44, Protein: 1 g., Carbs: 13 g., Fat: 0 g.

 Do yourself a favor...MAKE THESE COOKIES!! They are wonderful. When you have everything all mixed together they will seem very moist. This is due to the low amount of flour.  They would be great made with cranberries also.

Ingredients:

1/2 c. canola oil

1/3 c. plus 2 Tbsp. sucanat

1 egg white

3/4 tsp. vanilla extract

3 Tbsp. water

2 c. rolled oats

2/3 c. whole wheat flour

1/4 tsp. sea salt

1/2 tsp. baking soda

3/4 c. raisins

1 tsp. cinnamon

Preparation:

Preheat oven to 350 degrees. Line baking sheets with parchment or waxed paper. In a bowl, mix oil and sucanat. Add egg white, vanilla and water and mix thoroughly. Add remaining ingredients and mix until just blended. Drop by teaspoonfuls onto parchment paper. Bake for 10 to 15 minutes or until bottoms are lightly browned. Makes 3 dozen.

Nutritional information (per cookie): Calories: 70, Fat: 3.5 g., Carbs: 9 g., Protein: 1 g., Sugars: 4 g.

Ingredients:

1/4 c. chopped mushrooms

1/4 c. chopped celery

1/3 c. chopped green onions

1/4 c. chopped red pepper

1 c. brown rice

2 1/2 c. water

Preparation:

Preheat oven to 350 degrees. Coat a large 3 qt. baking dish with cooking spray.

Saute vegetables in a small frying pan until tender. Place all ingredients in baking dish and cover. Bake in oven for 45 minutes. Makes 4 servings.

Nutritional information: Calories: 181, protein: 4 g., carbs: 37 g., fat: 1 g.

Ingredients:

3 lbs. lean boneless beef or bison, cut into 1 inch chunks

1/3 c. flour

1/2 tsp. sea salt

1/2 tsp. pepper

1 Tbsp. oregano

1 Tbsp. basil

3 Tbsp. olive oil

1 lg. onion, chopped

3 cloves garlic, minced

2 carrots, chopped

2 sweet potatoes, cut into 1 inch chunks

1 c. steamed chestnuts, chopped

1 Tbsp. tomato paste

3 c. water or beef or vegetable stock

Preparation:

In a large ziplock bag place the flour, sea salt, pepper, oregano, and basil. Shake bag to mix. Add cubed meat to bag and shake until all meat is coated. Set aside.

In a large nonstick skillet place 1 1/2 Tbsp. olive oil and set over medium-high heat. Remove the meat cubes from the flour mixture and shake off excess flour. Place half the meat in skillet and cook until lightly browned. Remove first batch from skillet and brown the other half of meat. Place al the meat in the slow cooker. Add all remaining ingredients to the slow cooker, mix gently and set to high. Cook coverd for 6 hours. Serve hot. Makes 8 servings. 

Nutritional information: Calories: 454, protein: 42 g., carbs: 16 g.,  fat: 22 g.

Ingredients: 

3 ripe avocadoes

Juice of 1/2 lime

2 tsp. cilantro, chopped

1/2 c. chopped red onion

1 clove garlic, minced

Sea salt and pepper to taste

Preparation:

Cut avocados in half. Scoop flesh into bowl. Place all ingredients into a bowl and mix until combined. Do not overmix. Makes 6 servings.

Nutritional information: Calories: 166, Protein: 2 g., Fat: 14 g., Carbs: 10 g.

Ingredients:

1/4 c. skim milk                                        

6 Tbsp. water

1/4 c. old-fashioned oats

Pinch cinnamon

Pinch nutmeg

1/8 c. canned pumpkin

1/8 c. sliced almonds

1/8 c. water

1/2 scoop vanilla protein powder

Preparation:

In a small saucepan, bring milk and water to a boil over medium heat. Add oats, cinnamon and nutmeg. Reduce heat to medium low and simmer until liquid is absorbed, about 7 to 10 minutes, stirring occasionally.

Once the liquid is absorbed, stir in pumpkin and almonds. Set aside.

Combine water and protein powder in a separate bowl. Mix with a fork until protein powder is absorbed. Pour protein mixture over oatmeal. Makes 1 serving.

Nutritional information:  Calories: 232, Fat: 8 g., Protein: 21g., Carbohydrates: 25 g.

1 lb. boneless skinless chicken breast

1/2 c. mustard

1/2 c. chopped scallions

1 tsp. fresh dill weed

1 tsp. garlic powder

1 tsp. black pepper

1 Tbsp. chopped tomato

Shred chicken in food processor and stir in seasonings. Add tomato. Refrigerate until ready to serve. 3 servings.

Calories: 287, total fat: 7 g., protein: 49 g., carbs: 5 mg.

Banana Chocolate Smoothie

1 handful of ice cubes

1 cup skim milk

1 banana

2 tsp. cocoa powder

1 scoop chocolate protein powder

1 Tbsp. peanut butter

Throw all ingredients in a blender. Blend until smooth. Serves 1.

Calories: 388, total fat: 11g., protein: 33 g. carbs: 47 g.

Here's a tasty and healthy pancake recipe. They are a bit of a different texture than your standard pancake. More dense and definitely more filling. My VERY picky 3 year old son wolfed down three of these today. Enjoy!

1 1/2 c. organic oats (flakes)

 1 1/4 c. skim milk

1 large egg

1 Tbsp. canola oil

1 c. whole wheat baking flour

1 tsp.  baking powder

1/4 c blueberries (optional)

In a medium bowl, mix oats with milk; let stand 5 mins. Add egg and oil and mix. Add dry ingredients and mix until just blended. Mix in blueberries if using. Cook on hot nonstick skillet until golden brown. Flip and cook until other side is golden.  Makes 8 pancakes.

Serving size: 2 pancakes. Calories: 272 , total fat: 7 g., protein: 11 g., carbs: 43 g.

Ingredients:

4 scoops chocolate protein powder

2/3 c. flax meal

4 Tbsp. natural peanut butter

1/4 c. water

Sucanat, to taste

Preparation:

Mix all ingredients in a large bowl and stir. Add sweetener, if desired. Keep stirring until until it becomes a dough-like consistency. 

Divide the mixture into 4 equal portions and place in separate pieces of plastic wrap and shape into bars. 

Store in the refrigerator or freezer.

Nutritional information (per bar): Calories: 284, Fat: 15 g., Carbs: 11.5 g., Protein: 29 g., Sugars: 2 g.

Ingredients:

6 boneless, skinless chicken breasts

1 Tbsp. olive oil

1 large onion

1 large carrot

2 ribs celery

1/3 c. chopped fresh basil

2 tsp. dried oregano

3 cloves garlic, minced

8 Roma tomatoes, chopped

1 medium sweet potato, baked

1/4 c. low sodium chicken broth

10 oz. rotini pasta

Preparation:

Cut chicken into thin strips. In a large nonstick skillet heat olive oil over medium heat. Add onion, carrot, and celery and cook until tender. Add herbs and garlic and continue cooking for another 2 minutes. Add tomatoes and sweet potato pulp along with the chicken broth. Add chicken and increase heat until mixture comes to a boil. Reduce heat and cover tightly. Simmer 20 minutes.

In a large saucepan bring 6 quarts of water to a boil. Add a pinch of salt and a small amount of olive oil to the water to prevent sticking. Add pasta and cook according to package directions. Drain and return to the pot.

Add tomato mixture to pasta and mix until all ingredients are combined.  Serve immediately. Makes 6 servings.

Nutritional information: Calories: 355, Protein: 28 g., Carbs: 54 g., Fat: 5 g.