Recipes

Healthy High Protein Breakfast

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Starting this week, I’m focusing on eating enough protein daily. I’ve struggled with this in the past. Mainly because it takes more effort and prep time to make healthy, good high protein meals and it’s a hell of a lot easier and faster to eat carbs (healthy kind or not).   My body responds really well when I eat enough protein and even though I know this — I still don’t always make the effort.

I remember when I was first becoming interested in health and wellness, I was going by the what the government says I should eat — guess what? I was not eating nearly enough protein to reach my goals! So I went on the hunt for better information…

How much protein do you need? 

According to many of the experts out there, you need 0.8-1.5 grams of protein per pound of body weight.  To make it even easier, use the “1 gram of protein per pound of body weight” which has been around the fitness world for decades is a fine middle-of-the-road protein intake for most people.

How Much Protein Per Day To Build Muscle, Lose Fat & Be Healthy?

Ideal Protein Intake Chart

With that in mind, I am renewing my commitment to getting enough protein daily.

Three Ingredient Protein PancakesThis morning I made a 3 ingredient pancake breakfast. While they don’t look super pretty, I assure you they were yummy with a touch of pure maple 🍁 syrup.

  • 1 Ripe, soft banana (easier to mash up)
  • Eggs (I use 2/3 eggs and then add 2 egg whites to give it a bit more volume)
  • Frozen Blueberries

Mix and mash it all together and skillet them up. Mine didn’t come out all fancy and round but they were good all the same. I also added some Kerrygold butter and a pinch of salt and pepper to give it more flavor.  (So that makes six ingredients!)

You can experiment a bit by adding in vanilla, cinnamon, or other fruit. Don’t forget to top it off with some pure maple syrup (not too much though!) and you have a healthy, high protein breakfast.

Note: The one comment I heard from others is the texture takes some getting used to. Personally, it didn’t bother me, but it’s good to keep that in mind. 

Let me know what you think by leaving a comment below.

The Eat More Protein Diet Plan

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Tulips  - live fit and soreI’m down another 2 pounds this week. Which means I’m down 6 pounds in 3 weeks. Seems adding more protein, cutting out the majority of processed crap/extra snacking, and being focused –  in addition to appreciating how much better I am feeling..mentally and physically has made all the difference. Funny how the old fashioned/no gimmick way works if you commit (which is the hardest part).

Slow and steady — is the name of the game; 1-2 pounds a week.

The other thing I have noticed, besides feeling better and my pants aren’t cutting off my breathing is my face looks less puffy. It’s one of those subtle things that most people don’t even notice but I do. I had been eating gluten and dairy at least once a week regularly for months, and it was causing inflammation and puffiness. I am starting to see that go away now that I am 3+ weeks into re-energizing.

So-am I doing anything mind blowing or off the charts to see progress? Nope.

First, my mind is right. I am all aboard on this — committed and focused and present.

Second, seeing progress and hearing about my progress from my support system around me.  I try to surround myself with uplifting, awesome and like-minded people who give me props and understand the importance of lifting one another up- so we can all win.

Finally, I am making sure that when I go to eat – my first thought is what am I going to eat with protein. I am so used to eating more carbs – no matter the form – that I have to really make an effort to include a protein source each time I eat.  I have not been eating enough protein overall. And even though it’s only six pounds, I have had a lot of comments about how much leaner and cut I am looking. I haven’t changed up my fitness routine all that much, but I am considered very active – so I definitely need more protein.

I have been using an organic veggie protein powder that I mix in my Ninja blender with almond milk and ice to get more protein. I also have been adding in phliosophie -superfood a really great tasting and healthy super food/protein blend powder to give it an extra boost. The blends are made by a small company: Philosophie. I read about the founder Sophie and her products via an article a while back. Here’s the description from the website…

Each of the Philosophie Superfood + Protein Blends is vegan, raw, gluten-free, and has absolutely no filler ingredients. The detoxifying Green Dream blend, beautifying Berry Bliss blend, and energizing Cacao Magic blend contain nothing but the purest, most healing ingredients that have been deemed “superfoods” due to their exceptional nutrient density. Because these blends can be added to absolutely any food, it is easy to enrich every meal with the amazing health benefits of the world’s most potent superfoods. When the body receives optimal nourishment from these wholesome, plant-based sources of protein, vitamins, and minerals, it more readily releases unneeded material and toxins, leaving you feeling renewed and vibrantly healthy.

I have tried all three blends and like them all – although the Cacao Magic is my favorite because CHOCOLATE.  I also read a pretty good review/comparison of another super food blend that shares my same views about Philosophie:  Smoothie Food Fight: D’Vida vs. Philosophie.

So, there you have it – I’m sure you can sense my energy and excitement as I get closer to my goal — and I gotta be honest, it feels so good to be excited about it again.

Be Inspired

Slay Dragons

Crockpot: Cilantro Lime Chicken

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Crockpot Cilantro Lime Chicken This is an easy recipe! Feel free add/subtract spices as you prefer…
Ingredients:

  • 8 boneless, skinless chicken thighs
  • 1 cup of chicken broth
  • A handful or more of chopped cilantro
  • 1 med onions (sliced or diced)
  • Juice of 2 limes
  • Salt/Pepper to taste

Dump it all into your crockpot and coat the chicken. Set it on low for 5-6 hours. My crockpot then goes into warm mode. It’s very tender when it’s done and easy to shred. I served it as is with a side of broccoli. The following day I mixed up the broccoli with it and put a bit of natural, organic salsa in it. So two easy, delicious clean eating meals which could have lasted me even longer if it weren’t for my family enjoying it!

Cilantro Lime Chicken  Lunch

Easy Roasted Chicken

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I’m committed to cooking dinner more as a way to eat healthier once again. Yesterday, I made a roasted chicken using a long ago Roasted Chickenbought, but never used Dutch Oven.  I had no idea how easy cooking and cleaning up it could be.

Here’s the base recipe I used:  PERFECT ROAST CHICKEN.
I lined the pan with onions and about 90 minutes later, I had an awesome, tasty roasted chicken. And – even better, there is enough chicken to make dinner for the family tonight too.  The hardest part is finding the time to make it since it takes a while to roast.

You may ask – isn’t it easier and just as healthy to buy an already Roasted Chicken at the store? Well – take a look at the ingredients in most of those chickens and decide for yourself.

I challenge you all to give it a try — and let me know how it goes.

Be Inspired

Nothing is the scariest thing of all

Read This

Recipe: Baked Oatmeal Muffins

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Made some Gluten Free baked oatmeal muffins this morning. Here’s the recipe:

To-Go Baked Oatmeal with Your Favorite Toppings

Baked Oatmeal Muffins

Have you ever eaten Pomegranate Seeds? 

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pomPomegranate seeds are antioxidant rich, and have shown to aid in the prevention of heart disease and cancer. One pomegranate contains approximately 50 percent of your daily vitamin C, as well as pantothenic acid (B5), which may help with muscle cramping and prevent insulin resistance.

I find them to be very refreshing but not in the same way a grape is. They are less sweet than a grape, akin to a cranberry but not as tart in my opinion.

Looking for a new twist on a Thanksgiving side meal?  Try making a Cranberry Pomegranate Sauce

How to Deseed a Pomegranate

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The Paleo Mom: Recipes

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A Few Good Paleo Recipes from Paleo Mom:

paleo mom logo

Paleo Leap: Sweet Potato Bacon Cakes

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Bacon and Sweet Potatoes? There is no wrong in this recipe!

It’s supposed to be a good, solid replacement for hash browns.

The resulting cakes have crispy outsides that just beg you to bite through them into the irresistible flavor inside. In fact, you may want to make a double recipe; these are sure to disappear as soon as they come off the skillet.

Sweet Potato Bacon Cakes

http://paleoleap.com/sweet-potato-bacon-cakes/

Stupid Easy Paleo: Cinnamon French Toast Panna Cotta

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Who doesn’t love French Toast?

All the favorite French toast flavors: the butteriness from the ghee, richness from the egg yolks, warmth from cinnamon and of course a bit of sweet from maple syrup. A bit of crumbled crispy bacon on top gives a savory counterpoint to the sweetness. And of course, I used coconut milk to keep it dairy-free. Seriously delicious.

Cinnamon French Toast Panna Cotta (Dairy-free, Paleo)

French Toast

 

Sugar Craving Busting Smoothie

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Do you make Smoothies?

Here’s a recipe I found that swears it can help put a stop to sugar cravings…

Smoothies

A Smoothie To End All Sugar Cravings

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