Archive for healthy snack – Page 2

Sweet Potatoe Salad

Total Time: 1 hour 15 min.

Prep Time: 15 min.

Cooking Time: 30 min.

Yield: 2 servings

 

Ingredients:

1 Tbsp. extra-virgin olive oil

1½ tsp. red wine vinegar

1 tsp. fresh lemon juice

½ tsp. raw honey (or pure maple syrup)

1 dash Himalayan salt (or sea salt)

1 tsp. chopped fresh herbs (like basil, oregano or parsley) (to taste; optional)

Preparation:

1. Combine oil, vinegar, lemon juice, honey, salt, and herbs (if desired) in a medium bowl; whisk to blend. Set aside.

2. Combine sweet potato, apple, bell pepper, onion, and cilantro in a large bowl; mix well.

3. Drizzle dressing over sweet potato mixture; toss gently to blend.

4. Place even amounts of arugula on two serving plates; top each with sweet potato mixture and sprinkle with pumpkin seeds.

Tip: Bake fork-pierced sweet potato at 450° F for 30 to 40 minutes or until just tender. Do not over bake; cool.

 

Nutritional Information (per serving):

Calories: 236

Fat: 11 g

Saturated Fat: 2 g

Cholesterol: 0 mg

Sodium: 194 mg

Carbohydrate: 32 g

Fiber: 6 g

Sugar: 16 g

Protein: 5 g

 

P90X/P90X2 Portions (per serving)

1 vegetable

½ carb/legume & tuber

½ fat

½ fruit

 

Body Beast Portions (per serving)

1 starch

2 vegetable

1 fruit

1 fat

 

One of the great things about Beachbody is they take the guess work out of meal planning & options. They give you limitless options.

http://www.teambeachbody.com/eat-smart/recipe/-/rcp/234103348/all/2/5

Day 22 – No Sugar

I DID IT! I made it through another weekend with no sugar. It’s not as hard as it was in the beginning. I’m pretty much past the learning curve of knowing what I can eat & what I can’t. This makes life much easier. I loaded up on good things like roasted  acorn squash, salmon & fresh cherries! Yum. I did want a treat!….. late on Sunday night. So my hubby took the fresh cherries & froze them. Once frozen solid he added them to my sugar free coconut milk & Shakeology. IT WAS SO GOOD! Especially since he froze the cherries & didn’t add ice. This made the taste much richer.Cherries shakeology

I want to talk to you about why I am doing this in the first place. I want to be healthy & I didn’t realize how bad sugar was until I started this journey. I just knew you shouldn’t eat it…… but I didn’t really know why! So I did my research.

Added sugars (not naturally occurring sugars) contains a whole bunch of calories with NO essential nutrients. You have heard them called empty calories. There are no proteins, essential fats, vitamins or minerals in sugar. This is why eating empty calories can cause nutrient deficiencies.

Before sugar enters the bloodstream from the digestive tract, it is broken down into two simple sugars… glucose and fructose.

  • Glucose is found in every living cell on the planet. If we don’t get it from the diet, our bodies produce it.
  • Fructose is different. Our bodies do not produce it in any significant amount and there is no physiological need for it.

Every cell in the body can use glucose, the liver is the only organ that can metabolize fructose in significant amounts.

This is not a problem if we eat a little bit (such as from fruit) or we just finished an exercise session. In this case, the fructose will be turned into glycogen and stored in the liver until we need it. However, if the liver is already full of glycogen, eating a lot of fructose overloads the liver, forcing it to turn the fructose into fat.

When people eat a diet that is high in calories and high in fructose, the liver gets overloaded.

I’m not referring to fructose found in fruit here. Fruits aren’t just watery bags of fructose, they are real foods with a low energy density and lots of fiber.

They’re hard to overeat on and you’d have to eat ridiculous amounts to reach harmful levels of fructose. In general, fruit is a minor source of fructose in the diet compared to added sugars.

Sugar dehydrates the body which makes it difficult to lose weight. It disrupts your hormonal system and without balances hormones maintaining a healthy weight is near-impossible. It also lowers your body’s absorption of nutrients which means you don’t get any metabolic benefits of vitamins, antioxidants, minerals, etc. It also slows down the absorption rate of your food in your digestion system which causing bloating.Sugar causes your body to overproduce insulin which causes you to store all food intake as fat.

The list goes on & on. I have no delusions that I will make it through the rest of my life not eating sugar! I love food way too much. However I now have a healthy respect for what I put in my body. I am more aware of what’s going in. I know this will help me to limit & make better choices.

 

Portion Control Hand Chart

So DELICIOUS is right!

It’s summer time & I LOVE ICE CREAM! I grew up in Myrtle Beach where ice cream was a part of your daily meal plan.  When we moved to Cornelius NC the summer I turned 12, I remember the ice cream shop I would ride my bike to. I would always order the same thing. A two scoop cone with cookies & cream on the bottom & mint chocolate chip on the top.

As an adult I have learned some things & pay a little more attention to what I put in my body but I don’t want to sacrifice TASTE! If it tastes bad I WILL NOT EAT IT! Now I have a healthy alternative.

Erythritol is the sweetener used instead of sugar in coconut milk ice cream. It isn’t nearly as weird or bad as it sounds, and can be derived from non-GMO, ethically sourced plants. So Delicious made a “no sugar added” line right, and went with a safe, low-glycemic sweetener. SWEET!!!

There is no funny after taste….. this stuff is just good! YOUR WELCOME! ;p

 

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!

 

Shakeology Ingredients

Roasted Cauliflower

Bake at 350 for 10 – 15

1 Head Cauliflower
¼ Cup Extra Virgin Olive Oil
1 Tbsp Smoked Paprika, Garlic Powder, Onion Powder
Salt & Pepper to taste

Cut cauliflower into florets. Toss all ingredients in a bowl until well coated. Place on greased baking sheet. Bake at 350 for 10 – 15 minutes until desired tenderness.

Protein Pancakes

 

¼ Cup Gluten Free Oats or Almond Flower

2 tbsp Ground Flax Seed

⅔ Cup Egg Whites

Topping….

2 tbsp Almond Butter

2 tbsp Honey

 

Combine all ingredients in a magic bullet/blender. This will make a pancake consistency batter. Fry up just as you would a pancake. Top with almond butter & honey.

Will make two good size pancakes.