Archive for 30 Days No Sugar – Page 2

Chicken in Green Onion Gravy

2 Tbsp Butter

4 Skinless, Boneless, Chicken Breast Halves

1 Bunch of green onions – Chopped – Use the green part as well

1 Cup Sour Cream

Salt & Pepper to taste

 

1. Melt the butter over med-high heat in a large skillet. Cook until slightly brown.

2. Add onions, chicken breasts, salt & pepper. Let Simmer 10 minutes. Turn & let simmer another 10 minutes. (Make sure you salt & pepper both sides) Actual cooking time will depend on the thickness of the chicken breasts.

3. When chicken is done & juices run clear add the sour cream, mix well & turn off heat.

4. Let stand on stove top for 5 minutes.

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Crunchy Coconut Fingers. Peach Mustard Dipping Sauce

1 Whole chicken Breast – Cut into tenders

1 13.5 oz can Coconut milk

1 1/4 cups unsweetened, shredded coconut

1/4 cup panko bread crumbs

1/4 cup Coconut Flour

1 tsp salt

1 tso pepper


Dipping Sauce

1/4 cup dijon mustard

1/4 cup honey

1 ripe peach, peeled and chopped      20140608_150331

 

1. Place chicken tenders in a baking dish, sprinkle with salt & pepper. Cover with coconut milk. Refrigerate for 1-2 hours.

2. Preheat oven to 450 degrees͒ . Line a baking sheet with aluminum foil. Place a wire rack on top. Spray the rack with nonstick coconut spray.

3. In a large bowl, combine coconut, coconut flour, panko, salt & pepper. Stir well.

4. Remove dish with chicken from the fridge. It should have a thick coating of coconut milk on it. Dredge each strip in the coconut mixture to coat. Place the chicken on the well-greased wire rack and repeat until finished.

5. Spray the tenders with a spritz of coconut oil spray. Bake for 15 minutes, then gently flip, spray the other side & bake for 15 minutes more. Until golden & crispy.

Dipping Sauce Instructions.

1. While the chicken bakes….., Make the Dipping Sauce! YUMM!!!!

2. Cut peaches into small chunks. (You can leave the skin on if you choose). Place peach chunks into blender or food processor until pureed. In a bowl, whisk together honey, dijon mustard & pureed peach. Serve on the side!

Peach Mustard Dipping Sauce

 


Inspiration came from…..  http://www.howsweeteats.com

Day 8 – No Sugar

Candy-Sweet-Wallpaper

 

My weekend was EVENTFUL & INFORMATIVE! Now to share what I have learned.

SUGAR is in EVERYTHING!!! I think I already said that a few times…. but it’s in like everything. Unless you are going meats, veggies & fruits there is going to be sugars. I am really focusing on eliminating added sugars. Natural sugars occur in fruit, honey, coconut & lists of other natural foods. So my main focus has become eliminating the ADDED SUGAR.

The average American consumes 22 teaspoons of added sugar a day, which amounts to an extra 350 calories. Most added sugar comes from processed and prepared foods.  Sugar-sweetened beverages and breakfast cereals are two of the most serious offenders.

The AHA suggests an added-sugar limit of no more than 100 calories per day (about 6 teaspoons or 24 grams of sugar) for most women and no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar) for most men.

There’s no nutritional need or benefit that comes from eating added sugar.

One of the fastest & easiest ways to cut out some added sugar…. Watch What You Drink!

The average can of sugar-sweetened soda or fruit punch provides about 150 calories, almost all of them from added sugar!!! Usually high-fructose corn syrup. That’s the equivalent of 10 teaspoons of table sugar.

 

So how am I feeling?! I wish I could say I have the discipline to live a sugar free life forever….. but I know better! I feel fantastic! I gauge how I feel based on what is happening in my body first thing in the morning. Usually I wake up tired….. after 7 – 8 hours sleep. My eyes water in the morning & my muscles ache depending on exactly what I ate the day before. So eliminating the sugar has made a HUGE change in how I feel! The biggest is I keep waking up before the alarm goes off. I feel rested & ready to start my day. I am SO EXCITED for this change. I believe in the long run I will switch to honey in my coffee. I have been using Stevia for the past week & I just can not get used to the after taste. This week I am going to try a product called Xylitol.

Xylitol is a five-carbon sugar (five carbon atoms in the molecule) unlike most other sugars, which have six. This subtle difference means it helps prevent the growth of bacteria. It’s a healthier alternative.

Xylitol

 

More info here: Planet Organic Xylitol Natural Sweetener, £3.19, www.planetorganic.com

I have included a few links where I found some info, if you would like to read more.

http://www.hsph.harvard.edu/nutritionsource/carbohydrates/added-sugar-in-the-diet/

 

Coconut Cream Chicken

 1 Whole Chicken Breast

1 13 oz Can Coconut Milk

2 tbsp Coconut Oil

1 Sweet Onion, minced

2 Cloves of Garlic, minced

2 tsps Coconut flour

2 tbsp Cornstarch

4 Leaves fresh Basil or ½ tsp dried

¼ tsp Ground Cinnamon

¼ tsp Turmeric

½ tsp Salt Divided

Pinch of white pepper

 

1. In a large skillet on med high heat, saute the onion & garlic in the coconut oil.

2. Cut chicken into one inch chunks. Toss with flour, ¼ tsp salt & the pepper.

3. Add chicken to the skillet, cook on med-low heat 15 minutes or so depending on the thickness of your chicken chunks.

4. Add cornstarch to the coconut milk, stir until completely smooth. (You sauce will come out gummy if you miss this step)

5. Add cornstarch mixture, basil, cinnamon, turmeric & remainder of salt to skillet. Let simmer another 3 -5 minutes.

Serve over rice. Yield 4 – 5 healthy portions.

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I found my inspiration from Mother Thyme.

http://www.motherthyme.com/2013/01/coconut-chicken.html?utm_source=feedburner&utm_medium=email&utm_campaign=Feed:+motherthyme/BYjd+(Mother+Thyme)

Day 5 – No Sugar

So I am not gonna lie! I am so AGGRAVATED right now!!!! Besides the fact that I am actually…. finally….. really…. coming off sugar!!! (I detox hard when I come off sugar.) Meaning I am super aggravated, light headed & my muscles ache. I am MORE frustrated that everything I reach for has SUGAR hidden it! I never even looked before. So on the other hand I AM GRATEFUL! I am learning a lot on this journey. Over the weekend I will be looking for new food ideas & alternatives to the standard things I eat. I am going to need some new recipe ideas.

 

One of the first things I have discovered is, my favorite Coconut Milk does have a no sugar option. It actually taste fantastic & not very far off from what I’m used to. This makes me very happy!!!

 

Coconut Milk No Sugar

 

 

On a Side note….. when you do something like this, Preparation is key. I had not planned very well this week. My hairdresser called me out of the blue & said she had a cancellation yesterday. So I dropped everything, grabbed my favorite quest bar (protein bar) & off I went. When I was sitting processing, I was SUPER HUNGRY. I grabbed my protein bar, looked for sugar & there it was. All 5 grams of it! DANG IT!!!! This resulted in me eating a snack size bag of plain lays potato chips. Not a very good choice on my part. The lesson here is preparation is key!!! If you don’t plan to succeed you unknowingly plan to fail! I have apples & berries at the house today so I can make sure this doesn’t happen again.

I’ll see you all on Monday with some new ideas! Have a wonderful weekend!

 

Day 3 – No Sugar

Three days in & I find out I am not doing so good!… utho! I have come off of all the added sugars that I know of….. turns out I am being fooled! There are over 200 names for SUGAR! Who knew? So a few of the more noticeable ones that got me….. Agave nectar/Syrup (Often with HFCS) & Honey….. Two of my favorite alternatives.

 No Sugar

There are two kinds of sugar—naturally-occurring and added.

On food labels, both kinds of sugar are included in “sugars” listed on the Nutrition Facts panel.

Naturally-occurring sugars are found in many foods. For example, dairy products, such as yogurt and milk, and fruit—both healthy choices—contain naturally-occurring sugars. Lactose is the sugar in milk and yogurt; fructose is the sugar in fruit.

 To determine if a food product has added sugar, check the ingredient list for these words: brown sugar, corn sweetener, corn syrup, dextrose, fructose, fruit juice concentrate, glucose, high-fructose corn syrup, honey, invert sugar, lactose, maltose, molasses, rawsugar, sucrose, syrup and table sugar.

 This morning when I woke I did notice a major difference in the way I felt though. Usually I feel like I haven’t slept & I hit the snooze button several times. This morning I woke up before the alarm ever went off & I was wide awake! This NEVER happens to me. We will see what tomorrow hold.

 I did find a fantastic alternative for Chocolate thanks to my bestie Jacqui Kerzman!!! Carob Powder. I added 1 tablespoon to my vanilla Shakeology today along with some coffee & coconut milk! FANTASTIC for my taste buds!!! So good & good for me.  It takes a little work to find healthy alternatives…. but they are out there.

 

Carob Powder

 

{{{ In the middle of writing this post I realized I has coconut milk….. guess what’s in coconut milk……. Organic Dried Cane Syrup. AKA SUGAR! So day three & while I have made some very healthy changes & I feel better, I haven’t made it sugar free yet.}}}

Feel free to comment below. Your feedback is much appreciated.

 

No Sugar for 30 Days

I’m going on a NO SUGAR journey for the next 30 days!  I will be posting here on my blog to keep you updated on my experiences, pros & cons of the sugar free experience. Plus I want accountability & what better way than to know the whole world is watching!

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On the weekends I tend to eat things I shouldn’t & drink things I shouldn’t if I am  really trying to lead a healthy lifestyle. This past weekend I did something I never do…… I went on a sweet eating finale! I am not even sure why?! It started with a cinnamon bun cake, then came cheese cake & I topped it off with a side of Key Lime Pie! YIKES! What was I thinking? Oh that’s right I WASN’T and I had to pay the price! I did not want to get out of bed or work out the past two mornings at all! I pushed through but barely. I had absolutely no energy to push in my workouts. I just went through the motions. I did get a good sweat going to burn some of that crap out of me.

My vice typically is coffee & margaritas! Two of my very favorite things. Coffee is not what’s bad… it’s the sugar I add. Tequila is not the issue…. it’s the mixer with all that added sugar.

My best friend who is also a ISSA Certified Fitness/Nutrition Training coach recommended I go sugar free for a month to kick the bad habit altogether. I think I must be crazy because I committed. So, I am quitting cold turkey. I know me & that is the only way this is going to work!!!

So this is day one! I had my morning coffee with Stevia. The first sip was NOT what i’m used to but like anything you can develop a taste for it. It was still warm & creamy so I focused on that. By mid afternoon a fog had settled in over my brain. My attention span was shorter than normal & it was very hard to think. I am drinking lots of water hoping to neutralize some of the detoxifying effects that my body normally goes through with a fast of this kind.

No more sugar project

My motivation or why I am doing this:

I want to be the best version of me I can! My body is a fabulous instrument with unlimited potential & I am determined to see what I am capable of. Plus I don’t like being out of control or allowing other things to control me. I have always been a bit rebellious that way. So sugar… You’re going down!

Strength