Oh Look... a Carrot

I knew it was coming

I could feel it barreling towards me like a freight train unable to stop

I could have done things differently

I knew how to fix it

I just didn’t listen

Now the train has come to rest after it barreled into the mountain causing an avalanche

That avalanche came so fast and so hard it dropped me to my knees

Right down in front of the goddamn refrigerator.

Sigh.

Nutrition is hard

I get that it’s not push a baby out of your lady parts or stop using drugs kind of hard

But C’mooooonnnnn

This food is bad

This food is good

This food is good unless the 7^th moon is in the sacred house of Thor

This has gluten

Gluten is bad

Well kind of. Gluten is bad for some, great for others

Fat is bad.

Fat is good

Caffeine is a terrible addiction that will lead to cravings, starbucks gold cards, and a weird connection with keurigs

Don’t eat carbs, they make you fat

Unless it’s this specific kind of carb that of course how did you not know is perfect for you?

You  need to eat while you run

No. Not pizza, dumbass.

Never eat on a run

Gatorade will change your life

Gatorade will make you shit your pants on a run.

Chipotle… see above.

Everything in moderation

You need 3500 calories today… for breakfast.

Eggs are bad and filled with cholesterol

JK… eggs are great, egg whites are bad

It’s enough to make you want to running screaming into the hills or to the nearest nutritionist

Let’s not even get into the organic/free range/vegan/vegetarian fight.

I like meat. I prefer it to be raised ethically and sustainably. I also prefer to not pay $20/lb for a hamburger because the cow as happy before it DIED.

Oh god. I just made so many people angry. I am sorry… I take it back.

Also veal is delicious.

Dammit…. That last one slipped out.

Anyways… it’s hard.

It’s hard to find what works for you

What your body agrees with

What you agree with

What your family will eat

What they won’t eat

Where you can go to eat when you and your stove have a disagreement

When to eat

How much to eat

Calories

Food is Fuel

My engine is running (literally) damn near all the time

And its running long miles

I need lots of fuel

Good Fuel

None of that unleaded shit

(damn I miss pizza)

Saturday I went for an 11 mile run before breakfast

My goo’s didn’t sit right with me for whatever reason

And when I got home the last thing I wanted to do was eat (I know I was just as confused as you are)

I love to eat

I love to cook

I wanted food

My stomach wanted nothing to do with food

So I waited

And I waited

And then I finally ate, I forced myself to eat 3 meals.

None of them were shockingly healthy but they filled the requirements

Protein, carbs, veggies, fruit

But it still didn’t replace what I had used up

And I had a big bike ride the next morning

So I did my ride…

Low and behold I still wasn’t starving

I went through the same routine

Protein, carbs, veggies, fruit

Still not enough and I knew it

Well then Monday shows up like the reliable bitch it is and guess what?

I am a starving mess of hulk hangry empty bottomless pit-ness

And I am at work where I limit my food

The train has hit

The avalanche has fallen

And now I am just wandering around looking for survivors

Oh look... a carrot

#FoodPrepSunday #It'sNotRealIfYouDontHastagIt #hashtag

Hi everyone! I am still learning the art of hashtagging, if its an art  I never perfect I will be ok with it! 

I had a couple of people request some of my recipes, here are a few that use as a basis of many meals. Let me know if you like them. Thanks! 

4 requirements for my meal prep... Portable, Cost Efficient, Tasty, and Healthy

Baked Egg

This is one of my favorite breakfast recipes because it’s easy, portable, and holds up well throughout the week.  You can adapt the base recipe and add whatever ingredients sound good to you. I have done artichoke, sundried tomato and feta (seriously awesome), ham and cheese, Spinach sausage and mushroom, the possibilities are endless!

This week I did a Beef Chorizo, bell pepper, and cheese baked egg.

1Lb lean beef chorizo from Sprouts  $2.08 (on sale)

16 eggs (.25/egg) you can also use one of the big egg white cartons

1 Green Bell Pepper ($0.88)

1 Red Bell Pepper ($0.88)

8oz shredded sharp cheddar (On sale $1.25)

This makes 8 servings at $1.09/serving. This can be cut into smaller pieces for little humans but Scott and I have big appetites. I usually supplement this with a green smoothie, toast with avocado, or a bowl of fruit.

Directions

Heat your oven to 425 degrees

Brown the chorizo on the stove until almost all the way cooked, set aside

Chop your bell peppers into small chunks

Crack the eggs into a big bowl and beat until all the yolks are broken and everything is mixed well.

Spray a 9x13 pan with Pam

Spread the chorizo and bell peppers across the bottom and then top with the egg.

Bake at 425 for 45 min, the egg will set and no longer wiggle when you gently shake the pan.

At 45 minutes pull the pan out, top with the cheese and place back in the oven for 5-10 minutes.

(I usually turn my oven off at this time and let it finish baking while the oven cools down)

I leave it in the pan and cut it a slice at night for the next day.

Meatballs

I will do my best to estimate amounts, this is a tweaked family recipe that I have made as long as I can remember and I don’t use measuring tools anymore. I love using meatballs because they are easy to eat at work, I can just cut them with my fork and dive right in.

2Lbs Ground meat of preference, I usually use chicken or turkey because its readily available.

½ cup finely shredded Parmesan

1 cup bread crumbs

1 egg (you can use 2 egg whites as a sub to cut a few calories)

I toss seasonings in randomly. This week I used Italian seasoning, salt, and pepper.

Mix together and roll into meatballs, 2 lbs usually gives me 16 meatballs.

Spray a large frying pan with your oil of choice (I love the new Pam coconut oil spray)

Let the pan get hot and then start adding your meatballs, the pan should be hot enough to sear the meatball.

Keep turning until all sides are browned. You can let them finish cooking in a pot of hot marinara or place a lid over the meatballs and let them keep cooking.

You want the internal temp of the meatball to be at least 165 degrees, you can check using an internal meat thermometer.

Breakfast Burritos

I am still on the hunt for the perfect tortilla. I want one that will hold up, taste good, and not be filled with lard. I am filtering my way through the hippie tortillas at Sprouts, it’s a hard job but somebody has to do it! Heads up, this makes 5 Lauren sized burritos (mfp est cal is 450/burrito) on large tortillas.

5 tortillas (pick your favorite)

1 carton egg whites (again you can always use whole eggs)

1 can drained and rinsed black beans (patting them dry helps too)

2 tomatoes chopped

Sausage of choice (leaving this one open, sometimes I use chicken sometimes I go right for the pork! You can also use ham or bacon or leave it out all together) should be around 16oz of meat. If you choose to go the bacon route, think 1/2 slices per burrito. 

8 oz cheese (give or take)

Brown  and crumble your sausage, set to the side

Cook your scrambled egg whites in a large pan, add in the sausage, tomato, and black beans.

Mix together until every bite of egg has some sidekick yumminess with it

Lay out the tortilla, scoop about 1 cup of egg mixture in the center, add ¼ cup of shredded cheese, and roll that bad boy up!

Wrap in foil or saran wrap. You can freeze or throw in the fridge, they last about 4 days in the fridge before the cheese gets weird.

Reheat in the morning or lunch or dinner or all three if you are feeling extra burrito-y and enjoy!

I put mine unwrapped in the microwave for 2 minutes (increase time if frozen)

Cookie Monster

Today was a day that I could have happily planted my ass on the couch and curled up with a pint of Ben and Jerry's finest. 

I could have pulled up speed dial and let the good folks at Barros talk me into a large sausage and double cheese pizza. 

I wanted to

I realllllly wanted to

I still want to

Instead I went tearing through cabinets and pinterest trying to find a way to make something that would satisfy both my sweet tooth, my hormones, would not require a trip to the store and not help me gain 12 lbs. 

Banana Oatmeal peanut butter chocolate chip cookies

#Winning 

3 bananas, 1 cup of oats, 2 tbsp PB2, and 1 cup of chocolate chips later the beast has been soothed. 

I fixed a flat on my bike (all by  myself!) while they were cooking (20-25 minutes at 350). Then I burnt the roof of my mouth, my tongue, and my fingers trying to eat them straight out of the oven. 

Patience and eating slowly have never really been my thing. 

After devouring a cookie and coating my tongue in aloe I jumped on my bike trainer.

Bike trainers are the best. 

Seriously. 

It's 100 degrees outside and I was able to get in my ride in the comfort of my own home (and AC) while watching Super Troopers. 

and eating cookies. 

whoops. 

I only had 2!

I followed it up with a big ass salad and a Disney movie. 

Because.... I am an adult.

The more I thought about the cookies the more I realized I may have stumbled onto pinterest gold. 

150 calories and other than the chocolate they are filled with good things. 

I think they would make good race food both pre race and race fuel. 

I might try adding a few other things to them like switching the pb2 and  chocolate chips for a little brown sugar and dried cranberries, I could add some flax seed or chopped up dates. 

I could even add some coconut. 

The possibilities are endless

This also means the cookie testing is endless. 

Fall Recipe

I love fall and all the delicious food that comes with it. How can you not love pumpkin roll, pecan pie, turkey, mashed potatoes, sweet potatoes, and apples? This is a dinner from my Mother In Laws Cooking Light  Cookbook. Its one of my favorite meals but now its low calorie and hits all the nutritional reqs.

Pork Loin Chops with Cinnamon Apples

1tsp dried rubbed sage
1/2tsp salt
1/4tsp fresh ground pepper
4 (4oz) boneless center cut loin pork chops, about 1/2 in thick
1/2 tsp vegetable oil
cooking spray
1tsp butter

• 4 cups (1/2-inch) slices peeled Granny Smith apples (about 4 medium) 
• 1 tablespoon brown sugar 
• 1 teaspoon fresh lemon juice 
• 1/2 teaspoon ground cinnamon
• Dash of salt 

Preparation

• Combine first 3 ingredients, and sprinkle over the pork. Heat oil in a large nonstick skillet coated with cooking spray over medium heat. Add pork; cook 3 minutes on each side or until done. Remove the pork from pan. Cover and keep warm.
• Melt butter in pan over medium heat. Add apples and remaining ingredients, and cook 5 minutes or until tender, stirring frequently. Serve the apples with pork.
• Calories 251  Fat 8.3 Protein 24.1 carb 20.2 Sodium 388
• 
  

And because no fall meal or really any meal is not complete without mashed potatoes, here is the recipe from cooking light

Mashed Potatoes

1/2 lb red potatoes quartered

1tsp butter

1 garlic clove

3 tbl fat free milk

1/8 salt

put potatoes in a small saucepan and cover with water, bring to a boil, reduce heat, simmer until tender

combine butter and minced garlic in a microwave safe bowl, microwave on high for 30 seconds or until butter melts add potatoes, milk. and salt, mash mixture to desired consistency

serving size 3/4 cup

Calories 208, fat 3.9, Protein 7.9 Sodium 357 

WOO HOO NEW RECIPE!

I love greek food, I could eat gyros every day and we buy hummus by the gallon. This is a great low cal, easy week night meal for us. It takes about 20 minutes to make from start to finish. We use the low carb, whole wheat tortillas instead of pitas and it makes a easy switch to cut calories (plus its a pain in the butt to find whole wheat pitas)

Ingredients

• Chicken:
• 2 tablespoons fresh lemon juice
• 1 teaspoon curry powder
• 2 teaspoons extravirgin olive oil
• 3/4 teaspoon salt
• 1/2 teaspoon ground cumin
• 3 garlic cloves, minced
• 1 pound skinless, boneless chicken breast, cut into 16 (3-inch) strips
• Sauce:
• 1/2 cup plain 2% reduced-fat Greek yogurt (such as Fage)
• 2 tablespoons tahini
• 2 teaspoons fresh lemon juice
• 1/4 teaspoon salt
• 1 garlic clove, minced
• Remaining ingredients:
• Cooking spray
• 4 (6-inch) pitas
• 1 cup chopped romaine lettuce
• 8 (1/4-inch-thick) tomato slices

Preparation

• 1. Preheat grill to medium-high heat.
• 2. To prepare chicken, combine first 6 ingredients in a medium bowl. Add chicken to bowl; toss well to coat. Let stand at room temperature 20 minutes.
• 3. To prepare sauce, combine yogurt and next 4 ingredients (through 1 garlic clove), stirring with a whisk.
• 4. Thread 2 chicken strips onto each of 8 (12-inch) skewers. Place kebabs on a grill rack coated with cooking spray; grill 4 minutes on each side or until done.
• 5. Place pitas on grill rack; grill 1 minute on each side or until lightly toasted. Place 1 pita on each of 4 plates; top each serving with 1/4 cup lettuce and 2 tomato slices. Top each serving with 4 chicken pieces; drizzle each serving with 2 tablespoons sauce.

Amount per serving (yields 4 servings)

• Calories: 384
• Calories from fat: 23%
• Fat: 9.8g
• Saturated fat: 2.1g
• Monounsaturated fat: 4.1g
• Polyunsaturated fat: 2.7g
• Protein: 34.4g
• Carbohydrate: 40g
• Fiber: 2.5g
• Cholesterol: 64mg
• Iron: 4.3mg
• Sodium: 821mg

Weight Watchers Cake (Yep thats right, CAAAAAKE)

Easiest recipe EVER. 
OK everyone get ready, if you don't read this carefully you might miss the very detailed instructions

1pkg Cake Mix
12oz Diet Soda

Mix and bake according to instructions on box.

I made this last night for dessert and it was ridiculously easy. Skip the oil, eggs, and water aka the extra calories and substitute diet soda. It tasted great and I topped it with fat free low cal cool whip. So the total calories per slice was 200. I used lemon cake mix and diet 7 up but the possibilities are endless. Chocolate and diet coke, vanilla and diet orange.... A great recipe if you need your sweets fix like I did. Only problem is now I have an entire cake sitting in my fridge

Enjoy!

WEEK 3 RECIPE: Stuffed Bell Peppers

We had these last week and they were great, a little hard to eat but easy, cheap, and healthy :)

Stuffed Bell Peppers
4 green bell peppers
1 cup cooked brown rice
1lb lean ground turkey
1/2 yellow onion
2 cloves garlic
no fat or low calorie marinara sauce
1/2 cup shredded skim mozzarella
1/2 tbls evoo

heat oven to 425 degrees
chop onion and garlic, cook in evoo in a large pan. add ground turkey and brown, add in rice.( add whatever seasonings sound good to you, I just sprinkled in some salt and pepper)  Mix all together. Set stove on low and let everything simmer
cut the top off of the peppers and de vein the insides. fill the peppers with ground turkey mix and top with marinara
bake in oven for 30 min, take out add cheese to the top and bake for another 2 min to melt the cheese

Recipe : Blueberry Cheesecake Stuffed French Toast Casserole

Blueberry Cheesecake Stuffed French Toast Casserole

Ingredients:
Olive oil cooking spray
13-14 slices whole wheat sandwich bread crusts removed
1cup low fat ricotta cheese
1/2 cup 1/3less fat cream cheese
4large eggs divided
5 tbsp organic evaporated cane juice divided (I couldn't find this ingredient so I used splenda and It worked great + zero cal)
1 3/4 cups fresh blueberries
1cup 2% milk
2 egg whites
2 tsp vanilla ext
1/4tsp sea salt
1/4 cup sliced unsalted almonds
Blueberry sauce
2 3/4 c fresh BB
1/4 c org evap cane juice
Instructions:
1. Preheat oven to 350, coat a 9x13 in baking dish with cooking spray, place half of bread in bottom of dish trimming as needed

2. In a food processor combine ricotta, cream cheese, 1 whole egg, 2 tbsp cane juice. Process until smooth. Pour over bread layer and spread to coat evenly. Top with blue berries. Cover with remaining bread trimming to fit in single layer

3. In a large bowl whisk 3 remaining whole eggs, 1 tbsp cane juice, milk, egg whites, vanilla, cinnamon, and salt. Pour evenly over bread. Place almonds in a ziplock bag a crush with rolling pin. Add remaining cane juice and shake to combine. Sprinkle over bread. Cover with foil and bake in center of oven for 25 min, uncover and bake for an additional 10 min until center is slightly puffed and set. Then broil for 2-3 min until top is lightly browned. Remove from oven and let cool.
4. prepare blueberry sauce in a medium sauce pan combine bb, 1/2 cup water and cane juice. Bring to a boil and then reduce heat to low and simmer uncovered and stirring often until berries begin to burst and sauce thickens about 10 min
Divide FT into 10 portions with 3tbsp of BB sauce

Cal: 285
Fat: 9
Sat fat: 4
Sodium: 378
Cholesterol: 101
Carbs: 39
Fiber: 4
Sugars: 22
Protein: 13

This turned out great, its a good Saturday/Sunday morning meal and its low calorie so its a win win. It was also easy to throw together and not too sweet or overpowering. You can follow the instruction up to step 2 the night before and start at step 3 in the morning to cut back on time.

Ground Turkey Taco Skillet

ok I said I would add a new healthy recipe every week and rate it on cost, calorie content, and taste ... I found this recipe in womens health magazine. We enjoyed it and it was super easy to make, its a great dinner to make if you dont have alot of time. I had all of the ingredients already in the house. Its fairly cheap which also makes it a great dinner option for us newlyweds :)

1 lb extra lean ground turkey
2 cups pre cooked instant brown rice
1 cup salsa
11oz can mexican style corn
1 pkg low salt taco seasoning
Shredded cheese
Sour cream
Lettuce
Tomato


Brown ground turkey in large skillet, add taco seasoning. Once the meat is cooked add in rice, corn and salsa. Allow food to cook for 5-10 min mixing everything together. Top with lettuce tomato, cheese, and sour cream. Eat with baked tortilla chips, tortillas, or just by itself.
Enjoy!