Monday, December 30, 2019

InstantPot GF DF Chicken Chili

It's no secret I'm a big fan of the Whole30 now and wish I'd done it LONG ago. I was too scared, too addicted to sugar and artificial sweeteners, and didn't know enough about it. Now, I have 60+ peeps who've decided to join me starting January 2nd for another round and I'm motivated as ever. It's been an indulgent, tasty, fun, boozey month of "food freedom" as they call it, but I look and feel icky and I'm ready to reset again!

This soup is inspired by a freezer clean out and realizing I had all the makings of a yummy, spicy, savory, creamy soup already on hand! The butternut squash and coconut milk balance the spice so well and add that thick creamy element we look for in chowder and white chili.


Ingredients:
1 can full fat organic coconut milk (I love Trader Joe's)
Fill empty can with water, mix around for remnants of coconut, and add that as well
2 frozen chicken breasts (God bless the InstantPot)
1 bag of frozen cauliflower rice
2 cups frozen butternut squash cubes
1 cup sliced frozen bell peppers (Trader Joe's sells yellow, red, and green in same bag)
2 small cans diced green chiles and their liquid
1 tsp cumin
1/2 tsp smoked paprika
1 tsp oregano
2 tsp dried onion
1 tbs minced garlic
The fresh lime at the end is the BEST

Directions:
Toss all ingredients in InstantPot.
Set on Soup/Stew mode for 35 minutes and walk away!
Make sure your dial is set to SEALING.
Watch some IP videos on YouTube if you're still scared of your Christmas gift.
Remove breasts and shred chicken with forks when done, mix, and enjoy!

Let me know what you think!



Tuesday, November 26, 2019

30 things I learned from Whole30

Ok this is lengthy, but it's a month of reflection. Tips, food photos, and my results are included!

My mentality around Whole30 for a long time was, “That’s so unrealistic. Who can really eat like that?” You know what’s realistic though? Our country is dying from preventable disease and illness related to how we eat. I’ve had a Whole30 recipe board on Pinterest for over five years, and finally decided it was time. 

My eating pattern of healthy, treat, restrict myself, treat, reward myself with cake, eat salad….was ridiculous. I needed this focus. Changing my mindset from UGH, SUCH DEPRIVATION to WOW THIS IS HEALTHY AND WHAT MY BODY DESERVES! was crucial. 

For 30 days I did not track points or calories. I ate foods I enjoy, and ate when I was hungry. I drank lots of water. I worked out daily and lifted heavier. I slept like a ROCK. My skin is way softer, no more little bumps everywhere. I finished the Morning Meltdown 100 workout program in week 3 and ultimately I lost 6.2 lbs. Down to 179, my pre-babies, happy, healthy weight. I was 232 the day I had Roland, so this feels DANG good. My weight fluctuated from 186-189 for the last 6 months, so this was a game changer. 

Should you decide to try a Whole30 for yourself, I hope you find it as fulfilling as I did. I needed this. Happy Thanksgiving! I'm feeling so thankful for a new perspective. We only get one body. 

              
Three tips before we get into it: 

1. Read the book “It Starts With Food” first. The founders created this guide to explain WHY the Whole30 cuts out the things it does (because they aren’t good for you!), and helps you understand what to expect.
2. You need to cook. A lot. There are no fast food drive throughs for Whole30. (Though Chipotle is safe) If you’re reading my blog, you’re most likely a woman between the ages of 25 and 65, and it’s time for you to not be terrified of the kitchen. You can bake chicken breasts dipped in almond flour, and sauté some veggies in olive oil. I believe in you.
3. Don’t do it alone. I made a group on Facebook of fellow Whole30 grads and newbies like me who all started October 27th. We rode the waves of headache together, shared recipes, struggles, and successes.

A glimpse at some of the delicious meals I had along the way are included throughout!


30 thoughts, in no particular order:

1. It’s really not that hard. Right from the website- “Fighting cancer is hard. Birthing a baby is hard. Losing a parent is hard. Drinking your coffee black. Is. Not. Hard. You have done harder things than this. It’s only thirty days, and it’s for the most important health cause on earth—the only physical body you will ever have in this lifetime.”
 
Almond chicken and zoodle piccatta. My favorite. I even ate it for breakfast. 

2.  The foods that are eliminated are linked to chronic inflammation. Who knew legumes impact arthritis? After two weeks the mystery Achilles pain I had for 6 weeks, and the twinge I had in my back were GONE and have not returned…interesting.

3. “The Only way to slay your Sugar Dragon, is to starve it.”  I was a huge “everything in moderation” person but truly binged often and would just exercise to “balance” it out. The more sweet I had, the more I wanted it. Even Splenda sweet. 

4. The headaches week 1 were eye opening. I didn’t think I’d have such a “withdrawal” period as a self-proclaimed healthy person, but I did.

5.  You can put pretty much anything in a lettuce leaf.

Tasty egg bake baked in my skillet with baby kale, pork, sweet potato, and plantains. 
SO filling. 


6. I can survive children’s birthday parties full of yummy foods while doing Whole30. Nothing is impossible.

7.  I can survive happy hour with friends while doing Whole30. Hello, seltzer water+lime and fajitas sans wraps/cheese/sour cream/rice.

8. Rethink breakfast. Chili and guac is way more filling than a granola bar and a latte.

9. Stop overthinking. My friends who stressed about recipes had a hard time at first. Meat. Veggies. Eggs. Potatoes. Fruit. Nuts. The #sheetpanmethod is a godsend for prepping multiple meals at a time.

10. I can, in fact, live without sweetener in my coffee.

Chipotle has Whole30 compliant foods! Pork carnitas, regular salsa, guac, veggies, and lettuce. 
(no beans, cheese, sour cream, rice)


11.  I tried ONE OUNCE of flavored coffee on day 26, just a Caramel Starbucks Kcup, and had a headache for SIX HOURS. The headache came on almost instantly after my first sip. Crazy. Maybe because there is nothing natural about sugar free CARAMEL.

12. There is sugar in EVERYTHING. Mayo!? Check your labels.

Bunless burger with caramelized onions and guac. The best. 


13. Speaking of labels, this taught me to read INGREDIENTS, not just macros which is what my main focus has been on in the past. “Low carb? Ok cool, I’ll have that.” Not anymore.

14. OMG, strawberries taste like candy when you haven’t had a Twix for a month.

15. I spent $54 at WholeFoods week 1 for like 6 things, but that’s cheaper than a few trips to Starbucks.

Baked chicken with Primal Kitchen sugar free BBQ Sauce, potatoes, and asparagus. 
All on a sheetpan for 35 min at 375. 


16. We are not made to eat “Frankenfood”  How could I be so adamant about exclusively breastfeeding my children, not giving my dog cheap food,  and saying no to the flu shot...but I consistently was eating foods that don’t occur in nature? Because they kept my weight down and that’s all that mattered to me. Yeah I ate whole foods often, but I also ate a lot of fake sweeteners and stuff I can’t pronounce.

17. Studies have linked dairy to an increased risk of breast, ovarian, and prostate cancers.

18. Dairy is the #1 source of saturated fat in the American diet.

19. I can eat a burger without cheese on it and still feel satisfied.

20.  Veggies actually taste good.

21. There is literally no need to eat grains. Yeah this one surprised me. We’ve been fooled by the Food Pyramid and the gov’t label of “Heart Healthy Cheerios!” for too long. Healthy carbs= fruits and veggies.

22. Not stepping on the scale for 30 days is something I’ve never done before. It was hard for me. I wanted that “make sure it’s working” guarantee. I will admit, I checked on day 27 because I’m a girl, and well, some things can impact our weight.

23. Snacks should be satisfying that between meal hunger. Not relieving stress or filling up a period of boredom. You’re truly hungry if some leftover egg salad in a lettuce wrap will do the trick.
It felt so good not to worry about the calories and fat in a whole avocado. 
I ate them daily for the first two weeks. 

24.  Food messes with our hormones. I had no idea how driven by hormones we really are and how sugar messes it all up.

25.  I can exercise without eating 4 tbs of peanut butter first.

26.  I can go 30 days without peanut butter.

27. This is not a low carb diet. And I still lost 6.2 lbs. By decreasing inflammatory foods. Strawberries don't make us fat. Strawberry flavored fake stuff does. 

28. When all else fails, make a smoothie.

29. Eggs or leftover steak make a great post workout protein, we don’t need shakes full of crap. (Though I definitely missed the convenience at 5 AM and will go back to my vegan chocolate powder if it does not upset my stomach.)

30. The cycle of: Eat, feel guilt, feel shame, binge, restrict--is what many folks are suffering with. Rather than just consistently eating the foods our bodies were designed to eat, which is going to be my new focus. “Is this actually healthy for me? No? Ok, do I REALLY want it?...” I’m holding out for my Uncle’s pumpkin pie and a cannoli from Mike’s Pastry at Christmas as my “Can’t wait!” treats! 

You ready to try it?


Thursday, September 12, 2019

Healthiest InstantPot Turkey Soup Ever



I walked by the veggie section the other day and just said, "Speak to me."

For the first time in about 10 years, Kale spoke up.

I had 2 lean turkey breasts thawed from my husband's hunt back in May and wanted to keep the meal extremely Earthy, hearty, and healthy since you can't get more #organic or #grassfed than a wild turkey.

You can modify this to use spinach instead of kale. Take out the beans if you're paleo. Use your own broth and spices if you're allergic. Remove the carrot if you're keto. Add whatever you want. I'm convinced you can't go wrong with an instant pot soup.

WW Points:
The only foods with points here are the sweet potato and olive oil spray (I don't count that in such a small, spread out quantity)
One sweet potato divided by 8 servings=1 point 😍Life is good.
Turkey breast is incredibly lean, especially wild, and packs 26 grams of protein in a 3 oz serving!




Ingredients:

About 4 cups ribbed, chopped kale
2 tsp of Olive Oil, or spray
2 boneless skinless turkey breasts
3 diced carrots
1 minced shallot
1 drained and rinsed can of Great Northern Beans
2 quarts low sodium Chicken broth
1 peeled and chopped sweet potato
1 chopped zucchini
2 cups water
1 tbs crushed garlic
1/2 packet of roasted potato seasoning (Available by produce or in Crockpot packet section. They have a great Chicken soup one too. )

Directions:

1. Set InstantPot to sautee setting and spritz with Olive oil spray (How amazing!?)
2. Let Kale soften before adding remaining ingredients.
3. Keep raw turkey breasts whole, you will cut/shred them when soup is done.
4. Place top on, don't forget to turn dial to SEALING, and place on MANUAL mode for 20 minutes.
4. Voila!





Gourmet Gardenâ„¢ Garlic Stir-in Paste

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Monday, September 2, 2019

Crockpot Pasta e Fagioli Soup

Pasta Fuh-jewel. Pasta Fah-gee-oh-lee. My English teacher mind can't handle the spelling.
Welcoming September with a hearty, HEALTHY, crockpot soup. I've taken a few things from a few different recipes and made it my own :)  Went with lean ground turkey and sausage for a flavor/fat balance.



Ingredients:


(Decided not to use the Hunt's tomato sauce, eliminate that)

1 tbs butter
1/2 white onion
4 large carrots, diced
4 stalked celery, diced

4 sweet Italian sausage links, casing removed
1 lb 93% lean ground turkey

1 small can kidney beans
1 small can Great white Northern beans
1 large can diced tomatoes, 1/2 of liquid drained
2 tbs tomato paste
1 quart Beef broth
12 oz chicken broth

1 tsp red pepper flakes
2 tsp dried basil
1 tsp dried oregano
2 Bay leaves
Salt and Pepper to taste
1 BIG Tablespoon crushed garlic-I love the kind in the squeeze tube!!


Saute your veggies and brown the meat, throw everything in the pot and put on low for 7 hours!

Honestly don't even need the pasta. But at the end, I'll cook a cup of Ditallini separately so it doesn't soak up all the broth and get mushy. Throw in the cooked pasta and VOILA!

InstantPot? You'd need a big one, and probably 15 minutes on "Stew" mode.

WW? The only foods in here with points are the pasta, sausage, and just barely the turkey. I'd estimate a 1 cup serving at 4 pts :)




Tuesday, August 27, 2019

Pumpkin Spice Protein Power Bars!

It's that time of year!!! When it's 47 degrees in the morning in NH, there's no way around it. WELCOME, GREAT PUMPKIN! I have vowed off PSL's and drive through coffee until Oct. 1 to save money and unneeded sugar. But now that I'm teaching again, I need QUICK breakfasts out the door that will fuel my long days. Cue this delicious creation. Dense and moist, it will fill you up AND satisfy those fall flavor cravings. My boys loved it and with a dollop of whipped cream, you could serve this to friends and family as a great party dessert!


A Starbucks pumpkin spice latte with whole milk and whipped cream packs 50 grams of sugar and 420 calories. Let that sink in. Our culture is obsessed with liquid heart attacks waiting to happen. There are wayyyyy healthier ways to get your basic chick on!!

Check out the ingredients:

(Thanks Nicole for the beautiful fresh eggs! There is truly nothing better.)



I made a pumpkin souffle a few years ago with pumpkin, egg, coconut milk, and added Quest protein for texture. That's what inspired today's bake and I'm surprised with how well the vegan protein baked up!

Ingredients:

4 eggs
1 cup Califia Farms coconut milk/coconut water blend
1 scoop Vegan Chocolate Recover Protein (Feel free to sub your favorite protein powder!)
pinch salt
sprinkle of Cinnamon
1/2 cup pure canned pumpkin
1/2 cup old fashioned oats
1 cup Kodiak Cakes Power Cakes Protein packed whole grain buttermilk pancake/waffle mix



Directions:

Preheat oven to 350.
Spray 8X8 dish with nonstick spray.
Mix all ingredients with electric mixer until smooth.
Add to pan and bake for 30 minutes until golden brown and no longer jiggly in the middle!
Cut into 6 equal pieces.

WW Smartpoints: 3 per slice
Macros:  175 Calories // 18 g Carbs // 5 g Fat // 13 g Protein // 5 g Sugar 





Saturday, June 1, 2019

Instant Pot Rice Bowl-Minus the rice 6 WW SP!



If you have an Instant Pot, chances are you're either using it weekly, or it scares the H-E-double hockey sticks out of you. Now that I know what I'm doing, kind of, I plan to utilize this space machine more often!

Behold, 15 minute Asian turkey cauliflower rice bowls. Strange combo yes, but the flavor is on point. Photos listed in order below recipe!

Serves 4
6 WW SmartPoints per bowl 

Ingredients:

1.25 lbs 93% fat free ground turkey  (99% ground turkey or chicken = 0 WW SmartPoints, but I ain't afraid of a little fat)
2 tsp sesame oil
2 tsp olive oil
2 tsp miced garlic
1 tsp crushed ginger
1/3 c soy sauce
1 bag riced cauliflower

1 bag frozen stir fry vegetables
2 tsp sesame oil
1 tsp garlic

1. Set Instant Pot to saute, heat olive oil and add turkey. Stir frequently before adding garlic, ginger, soy, and sprinkle of pepper.

2. Add bag of frozen cauliflower rice and cook all together about 2 minutes.

3. SEAL your pot by turning the lid and switching the lever to SEALING, and reset to MANUAL for 8 minutes. (I unplug mine and plug it back in because I don't know how to reset it and undo the Saute function)

4. Wait for the pot to come to pressure, it will go from saying ON to finally 8, which will then begin the 8 minute countdown.

5. While it cooks, prepare stir fry veggies in 2 tsp sesame oil with 1 tsp garlic in a frying pan.

6. When done, turn the dial to VENTING- away from your face because the remaining steam will blast out. 

7. Twist off the top and voila!

See photos below!











ENJOY a few lunches this week, stress-free!


Friday, May 31, 2019

Steak and cheese stuffed peppers


I'll keep this short and savory.


Prepare steak mixture in your crock or Instantpot if you don't want to fry in pan or on griddle.

Low and slow all day:

Mix all ingredients: 1 chopped onion, 1 tbs minced garlic, 1 lb shaved steak (I use scissors to cut it into smaller slices),  2 tbs soy sauce, 2 tbs A1 steak sauce, pepper, 1/2 c chicken broth, and mushrooms.




When steak is fully cooked and veggies soft, strain liquid and add a few tbs of cream cheese. This is when you must fight the urge to eat the whole pot with just your fork. SO. FLIPPIN. GOOD.

I soften my peppers by cutting in half and then microwaving a few minutes. 

Fill them with the steak mixture, top with shredded cheddar, and broil until your desired level of melty/bubbly brown-about 5 minutes.

Enjoy with a side of cauliflower rice, roasted broccoli, baked potato wedges, or a green salad.

There are no pictures of this meal plated because I ate it like a wild animal.

Enjoy!


Monday, May 27, 2019

Lowesstttt carb chicken picatta

No pretty photos here, but I can't suggest this enough!


Ready to have your mind blown?
Comparison for ONE serving?
Cheesecake Factory Chicken Piccata- 1358 calories, 48 g fat, 72 g carbs (OMG)
Mine- 686 calories, 38 g fat, 10 g carbs (7 net) 
8 oz chicken breast, 1 zucchini, 2 tbs butter, 2 tbs capers, 2 tbs parm cheese, 2 tbs lemon juice, 1/4 c broth

  1. Spritz thin chicken breasts with olive oil spray and then parmesan cheese (the wicked fancy kind in the shaker)
  2. Pan fry chicken about 4 min per side in 1/2 stick butter from your local, happy, grass fed cows-it SO makes a difference. My husband asked why this plate tasted so good, and I swear that was it. These gals at Benedikt Dairy are to thank:Image may contain: sky, cloud, grass, outdoor and nature
  3. Add 1 cup reduced sodium chicken broth to pan, S&P, juice of a whole lemon, as many capers as your heart desires, and let reduce and simmer about 5 min.  
  4. Add in zucchini noodles to the pan, check out my favorite $10 zoodler on Amazon here!
  5. Dinner is served in a few minutes once zoodles are tender! Add a squeeze of fresh lemon juice and a few more capers and enjoy all the taste of piccata without feeling bloated.  

I hope this helps you feel satisfied on your weight loss journey. Never ever sacrifice taste! Let me know what you think =) 








Thursday, May 23, 2019

EASY Springy Chicken Salad!

I'm baaaaack! Life with two boys is CRAZY but so fun. Alex and I have been cutting carbs (he won't brag on social so I will, he's down 30 LBS since March!!) Making keto friendly dinners has really opened my eyes to how satisfying healthy fats can be-give me all the avocados, and grass fed cows make friggen tasty feta cheese.

Today I'm sharing an easy, delicious chicken salad recipe that will make you the star of the pot luck partay this summer. Or the baby shower, or lunch room, girls night, dudes night, or your own kitchen table. When I saw the bag of almonds and cranberries on a Walmart grocery end-cap, I was instantly inspired.


(Yes I took the plate into my backyard for the background. Isn't it pretty!?)


Ingredients are dang simple:


---2 shredded chicken breasts- I cook mine on high in the crockpot for 4 hours with 2 cups of chicken broth, S&P, 1/2 tsp onion powder and 1 tbs minced garlic

---1/2 cup mayo (WW peeps, use fat free greek yogurt for 0 points!)
*Sidenote, I truly believe mayo doesn't make us fat.  Bread does. Mayo on a steak and cheese sub does. Mayo on lean meat, served on top of green vegetables, is not the enemy.*

--1 bag Good Sense Almond Topping 

---As much diced celery and apple as you like!

--Seasonings: S&P, garlic powder, onion powder

VOILA!









Tuesday, November 27, 2018

Turkey Chili and Corn Bread-Instant Pot Shep's Pot Pie!

Unfortunately after I snapped a photo of this delicious meal and devoured it, I dropped my iPhone in the toilet while bathing my boys. Sooo, this is the only photo for now. HOWEVER, this dinner was so easy and delicious and I'm excited to be learning more tricks with my InstantPot. Maybe you got one on Black Friday for 47% off? I hope so!

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The simple chili on the bottom is delicious as is, and I was going to just make cornbread muffins separately, but decided to add it on top of the chili and try the CAKE function on the pot. It was so moist as it cooks essentially by steam with all that tasty chili liquid in the pot. If you're used to crumbly, dry corn bread-this is NOT that. It is heaven. 

This quick weeknight meal is made with inexpensive freezer and cupboard staples and can be portioned up for lunches the rest of the week too. 
*I also used Walmart's drive up grocery service to save even more time. If you haven't done this yet, it's a game changer. 


Ingredients:

Chili-
2 tsp olive oil
1 lb 99% fat free ground turkey
1 can pinto beans, drained and rinsed
2 cans diced tomatoes
1 can corn, drained and rinsed
1 packet chili seasoning
1 tsp cumin
(This makes a 0 WW Points chili!)
If you like more spice, add it! 
Diced jalapenos, some chipotles in adobo, paprika, cayenne. Knock your socks off. 

1 box Jiffy corn bread mix-prepared with 1/4 c milk instead of 1/3, and 1 egg

1 cup shredded cheddar cheese

Directions:

1. Set InstantPot to Saute setting and brown ground turkey in olive oil.
2. Add remaining chili ingredients and allow to cook for 10 minutes, top off. 
3. Add layer of cheese on top, followed by layer of prepared corn bread batter.
4. Put top on the pot, set to CAKE, and reduce time to 20 minutes. ***Make sure the knob is set to sealing and not venting.
5. After 20 minutes, turn the knob to vent to remove excess steam. 
6. Top with a dollop of sour cream and enjoy!





Monday, November 19, 2018

6 Tips to Avoid Thanksgiving Weight Gain

Who doesn’t love a giant pile of stuffing and gravy? A plate of every butter laden dessert under the sun? Thanksgiving comes once a year and there’s no reason not to enjoy ourselves. I do not promote starving or depriving yourself. I don't believe in diet pumpkin pie. But if you struggle the way I have, one day can turn into a week, can turn into 10 lbs gained in a month. Let's try and avoid that. I’ve learned some simple tips and tricks to help you enjoy the day without feeling horrible after. 

Hydrate. Be sure to drink plenty of water to combat the saltiness of the big meal. Slow down during appetizer hour(s) by keeping a wine glass of sparkling water with fruit in your hand.  Shrimp cocktail is 0 WW Smartpoints and is a great protein source to keep you satisfied. Hummus is a nice choice instead of cheese. Grapes and popcorn keep your hands busy for lots of volume yet little calories. 
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Get active!! Burning an extra couple hundred calories Thanksgiving morning never hurts and can increase your fat burning for the whole day (even while you sleep!) There are super fun Turkey Trot 5k races all over the place, or Zumba and Boot Camps at local studios with special drop in rates! Even a 15 minute walk can get your mind in the space of wellness, and out of the kitchen, and helps prevent overeating. Click here for my favorite indoor 10 minute walk workout on YouTube. 
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Be thankful.Thank your heart for pumping healthy blood to keep you going. Thank your legs for allowing you to enjoy the gorgeous scenery. Many people will wake up on Thanksgiving and only dream of enjoying the things you can. You are more likely to treat your body like a gift instead of a trash can if you honor its purpose. My dad has read this Dear Abby Thanksgiving Prayer every year since I can remember to help us remember how lucky we are. 
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Meal prep! There are 6 other days in the week. Focus on eating well on those days. Veggies. Lean meats. Fruits. Try to avoid added sugar. One slice of pumpkin pie has a whole day’s worth of grams of sugar. Eat a protein packed, healthy breakfast on Thanksgiving to avoid a binge and crash later on. Click here for my Zero Points Chicken Fajita Soup  (takes about 40 minutes in the InstantPot!) to help the rest of the week go smooth! 


Practice mindfulness. Ask yourself, “What is it I truly want?” Can you have boxed mashed potatoes any other day of the year? Or are these Grandma’s special homemade ones? Do you want a huge scoop of that delicious once a year stuffing, or will you be too full from snacking? Can you bounce back after a cheat meal? Or does it turn into a downward spiral? Do you mind entering 2019 a few pounds heavier? If so, go all out! But if you’ve worked too dang hard to ruin your progress, just treat the day like any other. Practice balance.
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Hop Back on the wagon. Friday morning you may be off to hit the shops (Charge those Fitbits!) Maybe you're having leftover pie for breakfast. I am! Have a nice cup of detox tea or treat yourself to a green smoothie on the go. While these drinks can't "undo" a whole day of deliciousness, they offer a placebo effect of "starting fresh" and getting back on track. Chug the water. Get a workout in and get off the couch. Over the weekend, spend some time in the kitchen prepping for the week ahead. Chop up some fruit and boil some eggs for quick and easy snacks!
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Above all else, GIVE THANKS for your health and have fun!

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Happy Thanksgiving!