Have you ever thought about the effect of the cleaning supplies you use in your house? The effect of inhaling and touching those chemicals, the effect they have when they go down your drain, the effect they have on your pets and children when they eat off the counter or inhale the toxic chemicals? Most cleaners are full of chemicals you cannot even pronounce and are loaded with man made fragrance, what is man made fragrance? Your house may smell "clean" but what is in that smell?! Have you ever noticed that when you clean with certain cleaners you can actually taste them for hours after and your lungs hurt because of the smell, yikes! There are some studies that show that all of these chemicals are the reason that so many people are sick (disease, upper resp issues) and why there are increased allergies and asthma in children. These are among a few of the reasons I have chosen to go "green" with my household cleaners. It's very easy and economical. I suggest everyone give it a try, there is nothing to lose :)
I only have 2 cleaning supplies in my house, vinegar and baking soda. Vinegar is super cheap and can be used to clean almost anything in your house! It kills most germs and bacteria due to it's level of acidity and is environmentally friendly and safe for your children and pets. I add an essential oil when cleaning certain rooms, tea tree oil in the bathroom since it has anti-bacterial properties. And I add lemon grass oil when cleaning the kitchen for the wonderful scent and also because lemon helps fight grease. I make up a batch of Vinegar and water in a bucket and tackle each room 1 by one, I use a half water half vinegar solution and a few drops of the oil if I wish. I clean everything in the kitchen with this solution ... counter tops, light fixtures, switch plates, garbage can, polish stainless steel, the inside and outside of the fridge, microwave and stove, the floor, tables and chairs (they get messy with a 2 year old around), the cats drinking fountain, toilets, bathroom sink, tile, bathroom floor, the TV's (no oil), my leather furniture, stains on the carepet from cat barf, windows, mirrors, toys, outside toys and tables... you name it and I clean it with vinegar! The solution is non-toxic and won't leave a chemical smell in your house or contaminate your food :) I use baking soda in the sink and tub since I need the abrasive powder to help clean and remove stains. You can also use baking soda as a carpet deodorizer (way safer than the carper sprinkle most people use) and also use it to pull up stains - first dab with a vinegar water solution and then sprinkle with baking soda to pull the moisture and stain from the carpet. And when I need a little extra boost I use a locally made product that can also be used to treat stains and whiten whites, natural choices oxi-boost. As you can see, vinegar and backing soda have actually made cleaning a bit easier in my house. All you need are a few (very cheap) products on hand and you are armed to clean anything!
P.S. remember to dispose of your household chemicals safely, most cities have a dump or a collection site where you can get drop off unused cleaners or other household toxic materials.
Saturday, July 23, 2011
CSA CSA CSA!
My CSA this week included lots of delicious summer foods ... tomatoes, lettuce, cucumbers, snap peas, onions, zuccini and red currants. This is the first time in a few weeks that I had to google a food! There are not many recipes out there for red currants since they are not a widely used food and from what I read they are tart. When all else fails I make muffins out of the unknown fruits in my CSA, stay posted to see how they turn out!
I also got a dozen fresh eggs and a bottle of maple syrup. These are in addition to my summer CSA.
This week I did not receive a chicken so you will see more vegetarian dishes and egg consumption. I do not believe in eating cow that has been fed GMO corn in a feedlot while standing in it's own poo, or meat from an animal that has been locked inside a dark building and injected with antibitics or hormones. I really enjoy the chicken share thru my CSA, 10 chickens are delivered over a 20 week "season". These are whole roaster chickens (which is why I eat a lot of chicken during those weeks) and are ~ 3.25/lb. The beef I eat comes from a peidmontese cow I purchased from Jeff Leen Farms in early spring which when all is said and done is ~7/lb. I also purchase meat from Outpost when I want something that I do not already have, like hotdogs, brats, chicken breasts/thighs. However, these meats tend to be a bit expensive and beans, farm fresh eggs, greek yogurt or good cheese tend to be a cheaper alternative. So this is why you will see that I eat some vegetarian meals and some meat meals. Plus it teaches my 2 year old food diversity which I feel is very important.
On the meal plan this coming week:
Black Bean and Cous Cous salad - my daughter LOVES cous cous so I think this will be a hit in the house. Plus I need to find a dish to pass for work and wanted to try something new. I like to bring something healthy for those of us who have certain food values :)
Red Currant Muffins
fresh salad
sauteed curly kale with garlic and parmesan
salsa chicken w/quinoa
spicy asian slaw
eggs, eggs and more eggs
lots of frsh summer fruit ... honey dew melon, blueberries, peaches :)
grilled beer and onion pork brats and zuccini from Outpost for my friend visiting from AZ
I also got a dozen fresh eggs and a bottle of maple syrup. These are in addition to my summer CSA.
This week I did not receive a chicken so you will see more vegetarian dishes and egg consumption. I do not believe in eating cow that has been fed GMO corn in a feedlot while standing in it's own poo, or meat from an animal that has been locked inside a dark building and injected with antibitics or hormones. I really enjoy the chicken share thru my CSA, 10 chickens are delivered over a 20 week "season". These are whole roaster chickens (which is why I eat a lot of chicken during those weeks) and are ~ 3.25/lb. The beef I eat comes from a peidmontese cow I purchased from Jeff Leen Farms in early spring which when all is said and done is ~7/lb. I also purchase meat from Outpost when I want something that I do not already have, like hotdogs, brats, chicken breasts/thighs. However, these meats tend to be a bit expensive and beans, farm fresh eggs, greek yogurt or good cheese tend to be a cheaper alternative. So this is why you will see that I eat some vegetarian meals and some meat meals. Plus it teaches my 2 year old food diversity which I feel is very important.
On the meal plan this coming week:
Black Bean and Cous Cous salad - my daughter LOVES cous cous so I think this will be a hit in the house. Plus I need to find a dish to pass for work and wanted to try something new. I like to bring something healthy for those of us who have certain food values :)
Red Currant Muffins
fresh salad
sauteed curly kale with garlic and parmesan
salsa chicken w/quinoa
spicy asian slaw
eggs, eggs and more eggs
lots of frsh summer fruit ... honey dew melon, blueberries, peaches :)
grilled beer and onion pork brats and zuccini from Outpost for my friend visiting from AZ
Wednesday, July 20, 2011
Meal Plan 7/21
Breakfast around 6:30 (30 minutes after my workout):
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
Black Beans, chicken, jasmine rice, 1/2 fresh squeezed lemon juice and cumin
sauteed patty pan squash in olive oil (that finishes up my farm share veggies from last week)
Afternoon snack 2/3:
1 c watermelon
1/2 c blueberries
1/2 c greek gods greek yogurt w/honey
1/4 c Outpost french vanilla almond yogurt
Dinner around 5:30:
2 Applegate uncured turkey hotdogs - http://www.applegatefarms.com/products/natural_turkey_dogs.aspx
not sure about fruit and veggie - waiting to see what's in my CSA!
Tuesday, July 19, 2011
Meal Plan 7/20
Breakfast around 6:30 (30 minutes after my workout):
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
chicken salad
cabbage lime cilantro slaw
1 pita pocket
Afternoon snack 2/3:
1 c watermelon
1/2 c blueberries
1/2 c greek gods greek yogurt w/honey
1/4 c Outpost french vanilla almond yogurt
Dinner around 5:30:
chicken and cous cous
more watermelon
... this should wrap up the leftovers :)
Monday, July 18, 2011
Meal Plan 7/19
Breakfast around 6:30 (30 minutes after my workout):
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
Beef and veggie sloppy joes (from Parents magazine, the cumin and corn are a wonderful addition to manwich!)
cabbage lime cilantro slaw
2 itsy bitsy pita pockets
Afternoon snack 2/3:
1 c watermelon
fresh snap peas
1/2 c greek gods greek yogurt w/honey
1/4 c Outpost french vanilla almond yogurt
Dinner around 5:30:
1/4 c chicken (almost gone ... a few more meals)
remaining roasted potatoes and fennel
1 c roasted golden beets
Cabbage Cilantro Lime Slaw - SO DELICIOUS!
My daughter and I had a picnic this evening and soaked up (literally) the sun until we got rained out and moved to the porch. The cabbage lime cilantro slaw was on our menu and I have to say that I LOVED it and so did my 2 year old. It was the perfect salad for a hot summer dinner. I highly suggest you try this recipe, simple and delicious! I plan to use it on chicken salad and sloppy joes over the next day or 2.
Cabbage Lime Cilantro Slaw
Ingredients
1/2 large head of red cabbage (or 1 very small head - they're just often enormous), outer leaves removed
2 limes
1 cup fresh cilantro
1/2 tsp sea salt
1 tsp local honey
Directions
1. Thinly slice the cabbage (I used a food processor and grated it) and wash the cilantro, pulling the leaves off the stems.
2. Juice the limes and add the honey and salt, stirring until the honey has dissolved into the liquid.
3. Toss the cabbage with the lime juice, honey, salt mixture and add the cilantro - stir well to combine. I let it sit over night so all the flavors would come together.
Cabbage Lime Cilantro Slaw
Ingredients
1/2 large head of red cabbage (or 1 very small head - they're just often enormous), outer leaves removed
2 limes
1 cup fresh cilantro
1/2 tsp sea salt
1 tsp local honey
Directions
1. Thinly slice the cabbage (I used a food processor and grated it) and wash the cilantro, pulling the leaves off the stems.
2. Juice the limes and add the honey and salt, stirring until the honey has dissolved into the liquid.
3. Toss the cabbage with the lime juice, honey, salt mixture and add the cilantro - stir well to combine. I let it sit over night so all the flavors would come together.
Sunday, July 17, 2011
Meal Plan 7/18
I do not think I am getting enough calories, I may have underestimated how many calories I am burning during my workouts. I felt extremely tired by the end of last week so I am going to increase my calories to 1600 this week and see if it helps.
Breakfast around 6:30 (30 minutes after my workout):
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
1/4 c chicken
1 c roasted potatoes and fennel
1/2 c blueberries
Afternoon snack 2/3:
1/2 c greek gods greek yogurt w/honey
1/8 c Outpost French Vanilla Almond granola
apple fennel wrap
Dinner around 5:30:
Beef and veggie sloppy joes (from Parents magazine)
cabbage lime cilantro slaw
1 itsy bitsy pita pocket
steamed snap peas
Saturday, July 16, 2011
Meal Plan 7/16
Sorry for the delay, I'm not sure what I am going to do for dinner tonight since we might venture out to a local festival. My lunch is roasting in the oven as I type ... roasted chicken stuffed with lemon, garlic scapes and lemon tyme. I also prepared the slaw this morning and it is going to be a summer treat! Lots of slaw, left over chicken, fresh fruits and veggies over the next few days since I doubt I'll want to cook during the heat wave.
breakfast:
1 c unsweetened almond milk
1 scoop Outpost brand vanilla whey protein powder
1 fresh banana
morning snack:
2 scrambled eggs
1 c watermelon
lunch:
1/2 c roasted chicken
1 c apple fennel slaw (in a lettuce wrap) - I'm super excited to try this!
afternoon snack (by the way my 2 year old loves greek yogurt and granola):
1/2 c Greek Gods honey greek yogurt
1/4 c Outpost french vanilla almond granola
10 sugar snap peas
3 radishes
dinner:
undecided
breakfast:
1 c unsweetened almond milk
1 scoop Outpost brand vanilla whey protein powder
1 fresh banana
morning snack:
2 scrambled eggs
1 c watermelon
lunch:
1/2 c roasted chicken
1 c apple fennel slaw (in a lettuce wrap) - I'm super excited to try this!
afternoon snack (by the way my 2 year old loves greek yogurt and granola):
1/2 c Greek Gods honey greek yogurt
1/4 c Outpost french vanilla almond granola
10 sugar snap peas
3 radishes
dinner:
undecided
Friday, July 15, 2011
Pea Shoots
Pea shoots are the leaves and tendrils of pea plants. They are typically harvested from snow pea vines and are available at your local farmers’ market in spring, early summer and fall.
Potassium 3% Folate 10.5%
Vitamin C 35.5% Thiamin 5.75%
Vitamin A 15% Riboflavin 7%
Vitamin E 8.75% Vitamin B-6 4.75% Vitamin k 132% Fiber 3.5% Pea shoots are considered a "green." For very few calories you get large amounts of vitamins and minerals. For just 10 calories and no fat, take a look at the nutrients in 2 cups of raw pea shoots:
Pea Shoots are a garden's hidden secret and one of my favorite greens, they are crunchy and sweet. Here is how I cook them:
melt 1 T of butter in a large frying pan
add a large amount of pea shoots (maybe 3 or 4 c) it should fill the pan
sautee down until wilted and add salt
I usually add a little water at the end, maybe 1/4 c and let it steam out
this makes about 1 c of cooked greens
Enjoy!
Thursday, July 14, 2011
Lots of good stuff in my CSA this week and new recipes!!!
I got my CSA today and have lots of yummy food and new recipes planned for the next few days .... roasted potatoes and fennel, roasted chicken with lemon tyme, apple fennel slaw and cabbage lime and cilantro slaw (this should go well with the left over chicken and also with sloppy joes). I am including the recipes in this blog so you can venture out to the farmers market this weekend and buy your goods. However, these are all new recipes so I cannot rate them (except the roasted chicken). Enjoy!
Apple Fennel Slaw
Ingredients
1 medium-sized fennel bulb, thinly sliced
1 large Granny Smith apple, cored and thinly sliced
2 carrots, grated
2 tablespoons raisins
1 tablespoon olive oil
1 teaspoon sugar
1/2 cup apple juice
2 tablespoons apple cider vinegar
4 lettuce leaves
Directions
In a large bowl, combine the fennel, apple, carrots and raisins to make the slaw. Drizzle with olive oil, cover and refrigerate.
In a small saucepan, mix together the sugar and apple juice. Place over medium heat and cook until reduced to about 1/4 cup, about 10 minutes. Remove from the heat and cool. Stir in the cider vinegar. Pour the apple juice mixture over the slaw and stir to combine well. Chill thoroughly. Serve on lettuce leaves.
Cabbage Lime Cilantro Slaw
Ingredients
1/2 large head of red cabbage (or 1 very small head - they're just often enormous), outer leaves removed
2 limes
1 cup fresh cilantro
1/2 tsp sea salt
1 tsp honey (you could also use agave or maple syrup - I just think honey tastes best)
Directions
1. Thinly slice the cabbage (you can use a mandolin if you have one but a sharp knife is also just fine) and wash the cilantro, pulling the leaves off the stems.
2. Juice the limes and add the honey and salt, stirring until the honey has dissolved into the liquid.
3. Toss the cabbage with the lime juice, honey, salt mixture and add the cilantro - stir well to combine. With time, the cabbage will begin to release more of its juices (bathing everything in a beautiful, brilliant purple) and the cabbage will soften slightly, but it's tasty at any point.
Roasted potatoes and Fennel
Ingredients:
2 pounds Yukon Gold potatoes
2 medium heads fennel (about 1 pound)
2 tablespoons olive oil
1/2 teaspoon salt
1 teaspoon ground black pepper
1 tablespoon fennel seeds
Instructions:
1. Preheat the oven to 450F and put the rack in the middle position. Put a large roasting pan in the oven to preheat. Quarter the potatoes. Cut off and discard the fennel’s stems and bottom end. Cut the bulb into pieces roughly the same size as the quartered potatoes. In a large bowl, toss the fennel with the olive oil, salt, pepper and fennel seeds.
Roasted chicken
Ingredients:
You need 1 whole chicken, preferably pasture raised. The chicken averages 4-5 lbs.
Instructions:
Preheat the oven to 325
Stuff the chicken with herbs and citrus, the citrus helps keep the meat moist, if you don't have citrus an apple usually does the trick. This week I am going to use lemon thyme and a fresh lemon cut in half.
roast the chicken for 2 1/2 hours, let sit for 15 minutes or so and carve.
Apple Fennel Slaw
Ingredients
1 medium-sized fennel bulb, thinly sliced
1 large Granny Smith apple, cored and thinly sliced
2 carrots, grated
2 tablespoons raisins
1 tablespoon olive oil
1 teaspoon sugar
1/2 cup apple juice
2 tablespoons apple cider vinegar
4 lettuce leaves
Directions
In a large bowl, combine the fennel, apple, carrots and raisins to make the slaw. Drizzle with olive oil, cover and refrigerate.
In a small saucepan, mix together the sugar and apple juice. Place over medium heat and cook until reduced to about 1/4 cup, about 10 minutes. Remove from the heat and cool. Stir in the cider vinegar. Pour the apple juice mixture over the slaw and stir to combine well. Chill thoroughly. Serve on lettuce leaves.
Cabbage Lime Cilantro Slaw
Ingredients
1/2 large head of red cabbage (or 1 very small head - they're just often enormous), outer leaves removed
2 limes
1 cup fresh cilantro
1/2 tsp sea salt
1 tsp honey (you could also use agave or maple syrup - I just think honey tastes best)
Directions
1. Thinly slice the cabbage (you can use a mandolin if you have one but a sharp knife is also just fine) and wash the cilantro, pulling the leaves off the stems.
2. Juice the limes and add the honey and salt, stirring until the honey has dissolved into the liquid.
3. Toss the cabbage with the lime juice, honey, salt mixture and add the cilantro - stir well to combine. With time, the cabbage will begin to release more of its juices (bathing everything in a beautiful, brilliant purple) and the cabbage will soften slightly, but it's tasty at any point.
Roasted potatoes and Fennel
Ingredients:
2 pounds Yukon Gold potatoes
2 medium heads fennel (about 1 pound)
2 tablespoons olive oil
1/2 teaspoon salt
1 teaspoon ground black pepper
1 tablespoon fennel seeds
Instructions:
1. Preheat the oven to 450F and put the rack in the middle position. Put a large roasting pan in the oven to preheat. Quarter the potatoes. Cut off and discard the fennel’s stems and bottom end. Cut the bulb into pieces roughly the same size as the quartered potatoes. In a large bowl, toss the fennel with the olive oil, salt, pepper and fennel seeds.
Roasted chicken
Ingredients:
You need 1 whole chicken, preferably pasture raised. The chicken averages 4-5 lbs.
Instructions:
Preheat the oven to 325
Stuff the chicken with herbs and citrus, the citrus helps keep the meat moist, if you don't have citrus an apple usually does the trick. This week I am going to use lemon thyme and a fresh lemon cut in half.
roast the chicken for 2 1/2 hours, let sit for 15 minutes or so and carve.
Meal Plan 7/15
Breakfast around 6:30 (30 minutes after my workout):
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
1/4 lb burger (Piedmontese beef from Jeff Leen Farm) w/ cheese
Afternoon snack 2/3:
1 c roasted golden beets
Dinner around 5:30:
pea shoots sauteed in 1 T butter
3 red radishes and 10 sugar snap peas
1 c fresh pineapple
Afternoon snack 2/3:
1 c roasted golden beets
1 oz cheese
20 mini snyders pretzels
Dinner around 5:30:
pea shoots sauteed in 1 T butter
2 scrambled eggs
Wednesday, July 13, 2011
Apple cider vinegar "tea"
I had a discussion with a friend earlier today regarding the apple cider vinegar "tea" i drink daily and wanted to share it with you. Apple cider vinegar is purported to treat numerous diseases, health conditions, and annoyances. To name a few, ease digestion, wash "toxins" from the body and boost your immune system. I use it to help control cholesterol and nighttime heartburn (one of my lingering pregnancy symptoms). I recommend using local honey which helps with seasonal allergies. Think about it ... the bees pollen is a mixture of all the allergens in your area and you are slowly building up your immunity to these allergens by eating their honey. I used to be allergic to everything under the sun and I no longer have any allergies (allergist tested). There are 2 actions I contribute to this phenomena 1. eating foods I can digest allowing my immune system to fight off the envirnmental allergend and 2. drinking 2 T of local honey every day.
add to a coffee cup:
1 T unfiltered raw apple cider vinegar
2 T local honey
fill with warm/hot water
It may take a while to adjust to the favor but if you have a good honey it will help cover up the apple cider vinegar.
disclaimer: this is not medical advice and is only my opinion
add to a coffee cup:
1 T unfiltered raw apple cider vinegar
2 T local honey
fill with warm/hot water
It may take a while to adjust to the favor but if you have a good honey it will help cover up the apple cider vinegar.
disclaimer: this is not medical advice and is only my opinion
Kholrabi
Got some fresh kholrabi from the farmers market today courtesy of my coworker. So delicious! I recommend peeling it and eating it raw. My co-worker tried it raw for the first time today and said it was great with a little salt, he says it tastes like a mild radish. I recommend this little treat if you are able to get out to a farmers market this weekend.
http://en.wikipedia.org/wiki/Kohlrabi
http://en.wikipedia.org/wiki/Kohlrabi
Meal Plan 7/14
Just a note that the meals i am posting are around 300 calories, my goal is 1500 calories per day.
Breakfast around 6:30 (30 minutes after my workout):
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
1/4 lb burger (Piedmontese beef from Jeff Leen Farm) w/ cheese
1 c kholrabi
1 c red grapes
Afternoon snack 2/3:
1/2 c greek gods greek yogurt w/honey
1/8 c Outpost French Vanilla Almond granola
1 c fresh pineapple
Dinner around 5:30:
egg salad (2 eggs, 2 TBSP canola oil mayo and a kangaroo 1/2 pita)
not sure of my veggie yet, have to wait and see what's in my CSA :)
Tuesday, July 12, 2011
Food Plan 7/13
Breakfast around 6:30 (30 minutes after my workout):
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
jalepeno cheddar pork brat from outpost
velveeta mac and cheese (this is one of my weeknesses)
Afternoon snack 2/3:
1 c pineapple
20 mini pretzels
1 oz cojack cheese
Dinner around 5:30:
1/4 lb burger (Piedmontese beef from Jeff Leen Farm) w/ cheese
1 c kholrabi
1 gala apple
1 gala apple
Monday, July 11, 2011
Food plan 7/12
Tomorrow I get Insane, so I will follow my am workout with a recovery drink. This adds about 140 calories to my plan but is necessary in order to replenish my muscles after a difficult workout. The point of losing weight is not to starve your muscles but to nurish them so they will work with you (rather than against you).
As you can see, I eat the same thing every day for breakfast and my morning snack.
Breakfast around 6:30 (30 minutes after my workout):
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
zucc/squash stew, chicken and ¼ c whole wheat noodles
Afternoon snack 2/3:
1/2 c Greek God Greek yogurt with honey
Afternoon snack 2/3:
1/2 c Greek God Greek yogurt with honey
1/8 c Oupost french vanilla granola
1 gala apple
Dinner around 5:30:
jalepeno cheddar pork brat from outpost
1 c fresh pineapple
Beet salad
1/2 pound beets
3 tablespoons freshly squeezed orange juice
1 tablespoon freshly squeezed lemon juice
1 tablespoon extra virgin olive oil
2 tablespoon minced chives, mint or parsley (or a combination)
Salt to taste
Leaves of 1 romaine heart
1. Peel the beets with a vegetable peeler, and grate in a food processor fitted with the shredding blade.
2. Combine the orange juice, lemon juice and olive oil. Toss with the beets and herbs. Season to taste with salt. Line a salad bowl or platter with romaine lettuce leaves, top with the grated beets and serve.
3 tablespoons freshly squeezed orange juice
1 tablespoon freshly squeezed lemon juice
1 tablespoon extra virgin olive oil
2 tablespoon minced chives, mint or parsley (or a combination)
Salt to taste
Leaves of 1 romaine heart
1. Peel the beets with a vegetable peeler, and grate in a food processor fitted with the shredding blade.
2. Combine the orange juice, lemon juice and olive oil. Toss with the beets and herbs. Season to taste with salt. Line a salad bowl or platter with romaine lettuce leaves, top with the grated beets and serve.
zuccini and tomato stew
From "Harvest Eating", p 66
2 T olive oil
1/4 c minced onion
2 garlic cloves
2 c diced zuccini
1 c diced tomatoes
2 T minced fresh basil
2 T grated parmesan cheese
sautee onion and garlic in oil for 1 minute
add zuccini and tomatoes and cook for 20-25 minutes
add basil and cheeseat the end of the cooking time
*I use garlic scapes instead of onions and garlic, or other garlic/onion substitutes from the farm share. I also used summer squash since I was out of zuccini.
This goes great with quinoa or pasta!
2 T olive oil
1/4 c minced onion
2 garlic cloves
2 c diced zuccini
1 c diced tomatoes
2 T minced fresh basil
2 T grated parmesan cheese
sautee onion and garlic in oil for 1 minute
add zuccini and tomatoes and cook for 20-25 minutes
add basil and cheeseat the end of the cooking time
*I use garlic scapes instead of onions and garlic, or other garlic/onion substitutes from the farm share. I also used summer squash since I was out of zuccini.
This goes great with quinoa or pasta!
Food plan 7/11
Breakfast around 6:30 (30 minutes after my workout):
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
½ c shredded beef (made in slowcooker)
1 Kangaroo whole wheat with flax pita pocket
1 c watermelon
Afternoon snack 2/3:
1 c beet salad
1 c greens
2 hard boiled eggs (from farm of course)
Dinner around 5:30:
Leftovers ….. zucc/squash stew, chicken and ¼ c whole wheat noodles
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
½ c shredded beef (made in slowcooker)
1 Kangaroo whole wheat with flax pita pocket
1 c watermelon
Afternoon snack 2/3:
1 c beet salad
1 c greens
2 hard boiled eggs (from farm of course)
Dinner around 5:30:
Leftovers ….. zucc/squash stew, chicken and ¼ c whole wheat noodles
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