It takes 21 days to change a habit. It doesn't matter if it's getting up 1/2 hour earlier, going out for a run or to the gym, changing your eating habits or even quitting a healthy routine. 21 Days. 3 weeks. 504 hours. That's it. That is what it takes to have it register in your brain that this is a new routine. Good OR Bad. After that - you got yourself a new habit! I think that's why it's so easy to fall off of the path of healthy eating and exercise. You fall off the wagon for one day, which leads to the next and the next. Now that habit is registered. I've fallen off that track before. You just have to take a deep breath and jump back on! Follow me on my 21 day journey of clean eating. I'm going to follow my 21 Day Fix portion controlled containers and help people get back into the habit of clean, healthy eating! Below is my menu for week 1 - join me! Monday September, 29, 2014 123.6 lbs. Let's see where this goes!

This is a video of P90 coming out this Fall that is perfect for all levels of fitness. It's from the creator of Power 90 and all of the P90 x series' Tony Horton. He knocked it out of the park with this program creating a system that is perfect for those of us who are in our 50"s & 60"s, yet still challenging enough for everyone else. No longer do we need to be intimidated by P90x because this P90 goes back to the basics. Check it out - it'll give you goosebumps!

   


    Balsamic lovers unite!  If you like the sweet, tart flavor of balsamic vinegar then this recipe is for you.  Enjoyed by Italians for hundreds of years, balsamic vinegar really just made it's way to the states in the past two decades.  Thank you goes out to the upscale restaurants and their creative chefs!  The vinegar, paired with a little olive oil, garlic, bay leaf and pepper lends itself to the perfect "gravy" for this chicken and mushroom dish.  Serve over a whole grain pasta or brown rice and you have heaven on a plate!  Let the flavors simmer and enjoy.   Mangia!

     Balsamic Chicken & Mushrooms

4 Boneless, skinless chicken breasts

1/2 tsp Sea Salt

1/2 tsp pepper

1 package mushrooms (I used sliced baby bella)

3 tsp minced garlic

1/4 cup balsamic vinegar

1/4 cup low sodium chicken broth (can also use vegatable broth)

1 bay leaf

1/4 tsp dried thyme

cooking spray

olive oil

Season chicken with salt and pepper.  Spray non stick skillet with cooking spray and heat to medium high.  Add a dash of olive oil, then chicken.  Brown on one side, turn and add garlic and mushrooms. Stir to mix garlic oil with mushrooms & meat.  Cook for approximately 4 minutes, then add the vinegar, broth, bay leaf, and thyme.  Cover and simmer over medium low heat until chicken is cooked through, about 10 minutes.  Remove chicken and keep warm until the sauce "cooks" down simmering uncovered for about 7 minutes.  Pour gravy over chicken, serve and enjoy!  

*sometimes I add a little corn starch to help thicken the sauce.

This dish is served with brown rice, green beans & a touch of parmesan.

Shakeology, the healthiest meal of my day!  Watch this quick video and learn what Shakeology is all about.  The truth is,  even though we are feeding our bodies throughout the day we are not properly fueling them.  That is why we have cravings.  That is why we get tired mid-afternoon.  That is why we either gain, or cannot lose weight.  Give your body the proper nutrition it needs and it will thank you ten fold in return!   I love it because it's quick, convenient and I can take it with me wherever I go.  It has seriously cut down on my cravings and I feel more energized.  I have also been able to maintain my weight loss which we know when you hit the big 50 that's sometimes not easy to do!  My favorite flavor is the vegan chocolate, but I really do like them all - just a chocolate girl at heart here :)  Try it for one month and if you don't like it, send it back!  That's the bottom of the bag guarantee!


https://www.youtube.com/watch?v=aY4j9VYw_1I

All of this talk about Clean Eating and a healthy lifestyle leads to this next post:  EXERCISE!  It is one of the most important things we can do for our bodies.  We know it's good for us, but why?

It controls our weight.  Along with a clean eating diet, exercise helps prevent weight gain and maintain a weight loss.  Exercise burns calories, and the more intense, the more you burn.  30 minutes a day is all we really need.

It combats health conditions like heart disease, strokes, type 2 diabetes, depression, arthritis - the list goes on.  Being active boosts HDL, or your "good" cholesterol which decreases unhealthy the ones and keeps your blood flowing smoothly.

It improves our mood.  Feeling better about our appearances boosts our confidence and self-esteem.  We look good, we feel good.

It boosts our energy.  Regular exercise improves our muscle strength and endurance.

Can't sleep at night?  Try exercising.  Regular physical activity helps us fall asleep faster, and in a deeper sleep.  Just don't exercise too close to bedtime - you might have too much energy to fall asleep!

And I saved the best for last - it improves your sex life!  Exercise leaves you feeling and looking better which has a positive effect on your sex life.  It leads to enhanced arousal for women and men have a less problem with erectile dysfunction -  so get moving!

Chicken Fingers, Carrot Fries & Black Bean Brownies!  Shhh...Don't tell your kids, or JIM!


Eating healthy no longer is Adult Only.  The earlier our children learn how to make healthy decisions about their food, the better health we'll all be in!  When we're preparing food for our loved ones, be they 5 or 50, choose all natural, organic ingredients when possible.  Watch out for hidden sugars - they're everywhere.  It doesn't mean we have to give up the foods we've grown to love, just enjoy them in a better way.  What's for dinner you ask?  How about Chicken nuggets, fries & brownies.  Sit down at the table - dinner is served...

Coconut Chicken Nuggets

Prep time:  10 minutes
Cook time:  16-20 minutes

Ingredients:

1 boneless, skinless chicken breast cut into 2 inch pieces (I used tenders and left them whole).
1/2 cup unsweetened  shredded coconut  Here's where the hidden sugar comes in! Make sure it's unsweetened.
1/4 cup almond meal
1 TBSP coconut flour
1 egg beaten
1 TBSP unsweetened Almond milk

Preheat oven to 425*.  Spray cookie sheet with non-stick cooking spray.  I found coconut spray at Whole Foods.
In a bowl, combine the coconut and almond meal together.  Put Coconut flour on a flat plate.  Whisk together the egg and almond milk.
Coat the chicken with the flour, shake off any excess.  Dip in egg mixture then roll in coconut/almond meal mixture.
Once you've completed this with each piece of chicken and put on cookie sheet, give a light mist with the cooking spray.  Bake in oven 10 minutes, turn and continue cooking until chicken is no longer pink inside.

Carrot Fries

2/3 cup of carrots - you may want to make more - these are yummy!
1/2 tsp of extra virgin olive oil
1/4 tsp of ground cumin
1/8 tsp of chili powder
1/4 tsp of garlic powder

Heat oven to 425*  Coat baking sheet with cooking spray.
Combine all above ingredients and toss carrot stick with it.  Place on a single layer on baking sheet and bake for approximately 20 minutes until carrots are tender and beginning to crisp.
Serve with your chicken and green beans!


Dessert!!!!

Black Bean Brownies

No flour, no sugar, no worries!

These brownies were surprisingly good!  I added a little more of the dark chocolate chips because... I LOVE CHOCOLATE!!!  They're not as sweet as traditional brownies - I just told Jim they were dark chocolate brownies.  He didn't mind - he easily ate two!  He was a little mad that I didn't let him lick the beaters like usual.  Tip: Don't let them lick the beaters - there's nothing sweet about them...

I've said it before and I'll say it again:  Never eat something you cannot pronounce.  Except Quinoa - eat your Quinoa!  (KEEN-wah).   This protein and fiber packed seed is so versatile, yummy and crunchy you'll be looking for different ways to eat it!  Here's one of my favorite recipes - I take it to every summer picnic so I'm sure there's something there for me to eat.  It doesn't last long!

Recipe from The Gluten Free Revolution

Fall Favorite Turkey & Sweet Potato Chili

The days are getting shorter and the  nights are getting cooler.  Beautiful Autumn colors are showing up all around us - gorgeous mums being planted in the yard while the leaves in the trees are starting to turn.  Fall is fantastic.  Honey crisp apples are finally in season, pies of pumpkin or apple are enticing our senses and, of course, football season is in full swing.  Chili will become a Fall staple in the rotation of quick, delicious meals.  Try this EASY version of Turkey & Sweet Potato Chili while you sit back, kick your feet up and relish in the scents and tastes of the new Season!  Add a piece of cornbread, garnish with Greek yogurt and a little cheddar cheese and ENJOY!

1 TBSP Olive Oil

1 Onion

1/2 lb of lean turkey tenderloin (I used ground turkey).

2 smashed cloves of garlic

2 cups sweet potato cubed

2 Tsp Coriander

2 Tsp cumin

1 Tsp dried oregano

1/2 Tsp of salt

Dash of cinnamon

4 cups dices tomatoes in juice

water or tomato juice as needed

1 minced Jalepeno pepper

1 chopped red pepper

1 can black beans, drained

1 can kidney beans, drained

1 small zucchini chopped

1 lime's juice

Put all ingredients in a crock pot and cook on low for 8 hours or high 4 hours.

food.com

Mmmm, Peanut Butter and Jelly.  Crackers, sandwiches - it never gets old!  I think that was my first comfort food and probably ate it every day.  It had the perfect combination of salty and sweet - sticking to the roof of your mouth goodness - all rolled up into one soft, glorious piece of white bread!  A tall glass of cold milk and I was good to go!  It was my kids favorite too - grape jelly please...  Unfortunately,  no more.  Or, so I thought!  I've discovered a Shakeology recipe that satisfies all of my PBJ requirements.  Not only is it delicious and satisfying but it's good for me too!  Who says you have to grow up?  Enjoy!

1 scoop of vanilla Shakeology
1/2 cup of water
1/2 cup of Almond Milk (Regular or unsweetened)
2 TBSP Natural Peanut Butter
1 handful of Red Grapes (frozen or fresh - about 10)
Ice
 Cinnamon to taste (optional).