Chocolate Covered Banana Oatmeal

I love oatmeal- LOVVEEE!! Like I could probably eat it everyday- actually I DO eat it everyday. And as amazing as it is by itself, it's not a completely nutritionally balanced meal. Plus- ok...I can admit that it can get a little boring. BUT! This recipe is absolutely delicious and tastes like dessert! 

Ingredients:
1/3 c oats
2/3 cup water
1/2 banana, mashed
2 tsp Walnuts
1/4 tsp cinnamon
1/2 scoop Vanilla Protein Powder
1 scoop Chocolate Protein Powder or Shakeology
1 tsp flaxseed oil

How to Prepare
Mix oats and water in microwave-safe bowl and microwave for approximately 90 seconds, or until oatmeal is fully cooked.
Add mashed banana, walnuts and cinnamon. Mix with spoon until well blended. 
Add cinnamon and protein powder. Mix well with spoon until smooth. 
Just before eating, drizzle the flaxseed oil on top (you want to do this right before you eat, as heating the flaxseed oil would destroy the efficacy). 
Eat up and ENJOY! 

Meal Planning

I hope everyone is having a great week!  It's the middle of May and Spring has definitely sprung. The sun is shining the birds are chirping and the best part of all is that the grass is GREEN!!!   Today when I woke up and saw the sun shining and the green grass it reminded me that Spring is here!  I'm so thankful for the sun to cheer up my mood and brighten my day!  I'm starting of the month on a great foot! 

One of the ways that I always start my weeks out right is by planning out my meals for the week.
I take time every Sunday to sit down with my word document table (meal plan), my own website of recipes, and my grocery list and devise my plan for the week.  I do this on Sunday mornings before the hubby wakes up.  It's my uninterrupted time to myself to get my thoughts in order and set our family up for a health week!

Some of you may not know but I had to have stitches a few weeks which has limited my exercise over the next few weeks.  The good news is that 80% of your fitness goals are achieved by the foods that you eat.  So just because I cannot exercise  as much or as hard,doesn't mean I still can't stay on track.  I tell you this because maybe you are struggling with an injury or maybe you haven't worked out in so long that you feel like you are beyond the point of even knowing where to start with exercise.  The first step you can take is focusing on your diet and nutrition.  This will get you on the right path, losing weight, gaining energy so that you can start your exercise plan!!!    I will teach you how to make your diet and nutrition a lifestyle and not a crash diet.  Help you to plan out your meals and lose weight so that you can add in exercise!! 

Ok, so back to meal planning!
I sit down with my blank meal plan (below) and fill in the spaces.

I am a creature of habit and I love my toast, yogurt and raspberries for breakfast so I tend to eat the same breakfast everyday.  For my morning snack I tend to always have an apple and 1 tsp of peanut butter.  The apple is your complex carb from fruit or veggie and your pb are a source of protein and a good fat.  This is considered a complete meal when you have your complex carb and your protein at each meal.

Lunch for me varies based on the activities and responsibilities I have that day.  When I'm busy and on the go I grab a Shakeology because it's easy, it tastes good and its portable.  Plus it keeps me full for 3 hours and it is equivalent to 6 salads in one meal.  It fits into my clean lifestyle and we all need something super healthy and clean in our day!!!  I can honestly say that I was skeptical of shakes before I started with Beachbody.  Now, I am a true believer.  Why?  Just for the sheer fact of the energy level I have now, the fact that it has things in it that I wouldn't typically get from the foods that I eat.  It has boosted my immune system and has kept me healthy through the flu season and more!!! 

My afternoon snack is usually 2 cups of raw veggies such as carrots, cucumbers, peppers and tomatoes and 2 tbsp of hummus.  Hummus is a great source of protein as well!!!

Dinner is usually something easy on the days that I work. Its always ground turkey with either a side salad or a frozen veggie mix. You have the meal plan on the side of the fridge, you read the plan the food is there so you are good to go!!!
This takes the guess work out and the ability to throw your hands up and head out to a restaurant for dinner! 

http://caitstrayhorn.blogspot.ca/2014/02/turkey-meat-loaf-muffins.html

Then, my evening snack if I need one is usually 1/2 cup of plain greek yogurt, 1/2 cup strawberries, a drizzle of honey and my hubby adds few slivered almonds for him.  That takes the edge right off of my evening hunger! But when I want something that 'feels' like a cheat I have cookie dough greek yogurt!!

Then always remember to drink 1/2 your body weight in ounces each day of water!! This helps to keep you full, hydrated, clear mind and a healthy body!  Water plays such an important part in our daily functioning.  A lot of times our bodies think they are hungry but instead we are just thirsty.  Drink a glass of water, wait 30 minutes if you are still hungry then choose a healthy option.

Here is my meal plans.  You can see exactly what I eat.  Everything can be found on my blog under eat clean recipes. 

Then after I finish my meal plan I sent my hubby to the grocery store to pick up what we needed!
In the evening we spent some time cutting up veggies, portioning out the food and grilling some chicken/turkey for wraps and salads. We as a family are ready to take on the week with a confident mind about our food choices.  It takes a few weeks to get a system in place but now that we are doing it we don't give it a second thought.  

If you dont know where to start, take a look at the meal plans and healthy snack ideas.

Have a wonderful day!!!
xoox Cait

Apple Nachos

Looking for that crunch but want to keep it healthy and low calorie. This is a amazing treat!!

Apple Nachos

Ingredients

• apples
• fresh lemon juice
• almond butter
• dark chocolate chips
• unsweetened shredded coconut
• sliced almonds

Instructions

1. slice apples and toss with the lemon juice in a large bowl
2. arrange the apples in a plate and drizzle with almond butter. You can use a pastry/piping bag or a ziploc bag to drizzle the almond butter.
3. sprinkle with shredded coconut, chocolate chips and sliced almonds

Coconut Curry Tilapia, Spinach and Couscous

Grocery List

Ah the infamous grocery list... It's honestly necessary if you want to go to the store and not sabotage your diet. Even better though, a meal plan with a grocery list.

If you are looking for an easy, comprehensive, and totally doable meal plan, I seriously urge you to check out the Eat Clean Diet by Tosca Reno. She has so many great books on Amazon, and I follow the Eat Clean Diet Recharged! It's the back to the basics when it comes to nutrition.

Clean Eating

• Food consumed in its most natural state, or close to it--wholesome! From mother earth 
• Which means nothing processed.
• Fruits and veggies.
• Nuts, legumes, natural nut butters, nut oils. (no additives)
• Whole grains like oatmeal, quinoa, brown rice. 
• Lean proteins. (chicken, ground turkey, fish, lean beef) Meats should be grass fed, free range! Free of chemicals and hormones. 
  

General rule of thumb for clean eating: If your great, great grandparents didn't eat it, you shouldn't either!

Complex Carbs

  Steel Cut Oats/Oatmeal

 Sweet Potatoes 

  Black Beans

  Kidney Beans

  Lentils

Ezekiel Bread --sprouted grain bread is always best

Ezekiel brand pasta and tortillas 

  Wild rice

  Brown rice

  Wehani rice

 Whole wheat orzo & couscous

  Quinoa

Quinoa flour

  Wheat germ

Flax seed &flax oil

Cracked wheat

  Rye flakes

Vegetables

lettuce

  Broccoli

  Asparagus

Green beans

  Spinach

Bell peppers

Brussels sprouts

  Cauliflower

  Celery

  Mushrooms (Shiitake)

  Pickles

  Cabbage

  Sprouts--MMM great on sandwiches 

  Cucumber

  Green and Red pepper

  Onions (green, red, yellow)

  Garlic

  Tomatoes

  Zucchini

  Squash

  Spaghetti Squash

  Pumpkin (fresh & canned)

  Sundried tomatoes 

  Okra

  Parnsips

  Cilantro

  Chives

  Kale

  Dried Split Peas

  Corn--organic and in moderation

  Edammame (frozen)

  Canned chickpeas

  Miso

  Leeks

Fruits

  Blueberries

  Raspberries

  Lime & lemon juice

  Apples

  Grapes

  Clementines

  Watermelon

pineapple

1/2 a banana a day

Melons 

Cantaloupe 

strawberries

frozen fruit for quick snacks 

Healthy Fats

  Natural-style Peanut butter (unsalted) or PB2

  Avocados

  Olive-oil cooking spray

  Pine nuts

  Almonds--moderation

  Walnuts

  Tahini paste

Proteins

  Boneless, skinless chicken breast

Water packed albacore 

  White meat chicken (water packed)

  Salmon

  Shrimp

  Extra lean ground round

  Buffalo steak (lean)

Filet

  Flank Steak (leanest)

  Extra lean ground turkey

  Turkey cutlets

  Bison meat

Turkey jerky

Dairy & Eggs

  Fat-free cottage cheese

  Eggs and/or Egg white Substitute

  Non-fat, plain yogurt

  Greek yogurt

  Fat-free String Cheese

  Almond Milk

  Jarlsberg Lite Swiss Cheese

 Condiments

  Braggs Liquid Amino Acid (sub for soy sauce) 

  Reduced-sodium teriyaki sauce (no corn syrup)

  Balsamic Vinegar

  Balsamic vinaigrette

  Salsa

  Chili Paste

  Tomato Paste (low sugar)

  Stewed tomatoes (low sodium)

  Mustard (yellow or Dijon)

  Vanilla extract

  Almond extract

  Low-sodium, fat-free chicken broth

  Low-sodium, fat-free vegetable broth

  Reduced-sodium tomato sauce & tomatoes

  Worcestershire

  Olive-oil cooking spray

  Sugar-free applesauce

Herbs & Spices

  Chili powder

  Mrs. Dash

  McCormicks

  Cinnamon

  Allspice

  Basil

  Bay Leaf

  Onion Powder

  Garlic Powder

  Dill

  Chicken bouillion

  Ginger

  Sage

  Rosemary

  Paprika

  Thyme

  Oregano

  Curry Powder

  Red Pepper

  Dry Mustard

  Cumin

  Saffron

  Nutmeg

When getting ready for a event Tosca Reno has a stipped meal plan that is very effective in dropping body fat and leaning out.

I have found it most effective in planning my carbohydrates around my activity for the day! Think of food as fuel! I limit my fruit intake to before noon due to the simple sugars in it and at most 20grams of sugar a day! I will have fruit post workout or bb results and recovery formula. The results and recovery is high in carbs because you need simple carbs to start the recovery/myscle growth process. Following a hard workout, your body is severely depleted of glycogen and glucose.It is critical to get the carbs (and protein) to the muscle cells as fast as possible. As well, the elevated insulin levels will help to drive nutrients into the muscle cells. And again, high-glycemic carbs are best for this purpose.

I do not eat any simple or complex carbs after 4p. My body does not need it and it will just be stored as fat. I typically eat 100grams of carbohydrates a day and aim for my protein intake to be 125-150 

Eating for best long-term results

I get so many people who want to eat clean but don't know where to start.  How many servings a day!  What is a complex carb, is Corn a vegetable?  So hopefully this will clear the air just a bit!  Tosca Reno the author of the Eat Clean Diet calls her meal plans, cooler plans!  She has different cooler plans based on the type of results you want to get.  So today I am focusing on Cooler plan #2, which is for steady weight loss and maintenance once you goal weight is reached.  So this is basically the plan I stick to year round at this point!  This will give you a good idea of what to eat and when!

What is it?  This IS EATING CLEAN!  Do this year round for steady, healthy weight loss.  But this plan can also be used for maintenance.  Here's why:  when your body begins to approaching its set point (its genetically predetermined healthy weight) you will find that weight loss will stop or slow.

The occasional treat (glass of wine, piece of chocolate, ect) is permitted in limited amounts.  Unhealthy sugars and fats are not recommended.

How it works:
 Follow the eat clean principles as listed below

What to do:

• Eat more- eat six small meals each day.
• Eat breakfast every day, within an hour of rising.
• Eat a combination of lean protein and complex carbs at each meal
• Eat sufficient (two to three servings) healthy fats every day.
• Carry a cooler packed with clean foods each day.
• Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.
• Adhere to proper portion sizes.

What to Avoid:

• Avoid all over-processed foods, particularly white flour and sugar.
• Avoid all chemically charge foods.
• Avoid foods containing preservatives.
• Avoid artificial sugars.
• Avoid artificial foods such as processed cheese slices.
• Avoid saturated and trans fats.
• Avoid sugar loaded beverages, including colas and juices.
• Avoid or do your best to limit alcohol intake.
• Avoid all calorie dense foods containing little or no nutritional value. I call these anti-foods.
• Avoid super sizing your meals.

Complex Carbohydrates from Fruit and Vegetables:
6 portions each day.  A portion is:

• 1 cupped handful or a piece of fruit such as berries, grapefruit, melon, apples and mangoes.
• 2 cupped handfuls of vegetables including broth based/vegetable puree soups.

Complex Carbohydrates from whole grains and starchy carbohydrates: 
2-4 portions each day.  A portion is:
1 scant handful of high-protein, sugar-free cold cereals, such as clean muesli or granola.
1 handful of cooked cereal
1 piece of whole grain bread or wrap (Sante Fe tortilla wraps from Costco are a great option)
1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash

Lean Protein
6 portions each day.  A portion is:

• 1 cup or handful of dairy products such as low fat soy, almond, hemp, rice, or skim milk, cottage cheese, kefir, yogurt cheese or plain fat free sugar free yogurt.
• 1 scant handful of raw, unsalted nuts (also a healthy fat)
• 2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).
• 1 palm sized portion of lean meats
• good quality, sugar- and chemical- free protein powder (hemp, soy or whey).

Beverages:

• 2-3 liters per day of fresh water with no sodium
• Clear herbal tea (unsweetened)
• Black coffee in moderation
• Green/Black tea

Sweeteners:  Use in moderation.  Avoid Artificial Sweeteners.

• Agave Nectar 
• Maple Sugar Flakes
• Rapadura Sugar

 

For more tips on what a typical day of eating looks like for me and how I prepare go to my meal planning page! 



Have a great day!


xoxox,

Garden Frittata

This is the perfect weekend breakfast.  

Ingredients
2 tsp. canola oil
1 clove of garlic, minced
1/4 cup red onion, diced
1/4 cup of yellow squash diced
1/4 cup zucchini, diced
1/8 cup of carrots, shredded
Dash of paprika  
2 whole eggs plus 3 egg whites, beaten
2 slices whole wheat bread, toasted

Directions

1. Preheat oven to 350
2.  Saute vegetables until onions are translucent
3.  Add eggs, and mix well. 
4. Place pan in the oven and bake for 5-10 minutes (Eggs will puff up when done.)
5.  Remove pan from the oven, and invert on a plate. 
6.  Serve with toast

Calories:  462
Protein:  30g
Carbs:  37g
Fat:  21g
Fiber:  5g 

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