Monday, December 27, 2010

It's cold outside and I want some warm chili!

I hope everyone had a Merry Christmas! I sure did! It was nice being with the family. Here are a few pictures from our Christmas:

One week from today I will be starting the Detox. If any of you are following along with the 28 day Detox on you may have noticed that it’s changed a little. This year they are focusing on 5 to 6 small meals and a few extra things. The foods to avoid are still about the same (sugar, processed foods, alcohol, caffeine, wheat/gluten, eggs, dairy, peanut products, fruit juices, soy, corn) I’ve decided that I’m going to do a little combination of last years and this years. Monday through Thursday I’m still going to do the smoothies for breakfast and dinner. After all I got a new blender for Christmas! Check it out!

I also got a Whole Foods gift card! Thanks, Kyle!

I started making out my grocery list today!

Tonight I made Veggie chili. I was craving something warm and cozy. I found this recipe online and tweaked it a little. It’s supper easy. Just throw it all in a pot a boil for 20 min.

Veggie Chili
1 Can of Kidney Beans
1 Can Black Beans
1 Can Pinto Beans
1 Cup Corn
1 Cup Frozen Okra
1 28oz Can crushed tomatoes
1 Cup of Veggie Broth
3 Garlic Cloves
1 Tbsp Chili Powder
1 tsp Cocoa Powder
3 glugs of Worcestershire sauce

Open cans of beans and drain. Pour all in ingredients in to pot and boil for 20 min.
It turned out pretty yummy! I will be putting this in my recipe book to make again. I was a little nervous about the Worcestershire sauce but it added lots of flavor. The dollop of sour cream and sprinkle of cheese made it even yummier! Just what I needed.

Hope you all have a happy New Year if you don’t hear from me before!

For now,

Wednesday, December 22, 2010


Hello again! So, I’m off for Christmas vacation and I’m loving it. My roomate, Kyle and I were able to knock out some leaf raking yesterday. It needed to be done! It looks great. Now if we could get the 30 bags of leaves picked up soon it would look even better.
I decided to experiment with a liquid breakfast this morning. It was pure improv with want I had on hand. It’s only a week and a half till the real detox!
Today consisted of these ingredients.

Here’s the recipe for 2 servings
Whatever you have on hand smoothie!
1 frozen banana
1 cup of frozen berries
1 Tb organic peanut butter
2 C non fat milk ( I can't have milk during the detox. I didn’t have Almond milk on hand)

I thought it was pretty good. I liked the seeds from the berries in it. Kyle thought it was just okay. He said it wasn’t sweet enough. But seemed to drink it up and then asked if there was anymore. It kept me pretty full until lunch time. I was happy about that!

Thursday, December 16, 2010

Are you ready to blend?

Hello again! I hope I have some of you on board to do this with me. :) Just think of how you will feel by eating healthy every day for a month. Then, just hopefully you would have created some lasting healthy changes. I think I may have even convinced Kyle (my boyfriend) to eat healthier for the month of January.  He’s not in to the whole detox thing though. 

Today I’ve been thinking of some meals I can cook for the first week of this detox. I guess there won’t be a whole lot of cooking but lots of blending. I thought I would share some of the recipes I’m thinking about making.

Breakfast and Dinner smoothies:

I will probably be going to Whole foods a couple nights this first week to get a fresh juice from the juice bar for dinner.

Mango Smoothie
1 ¼ Cup Soy Free Almond Milk
½ Cup Coconut Water
2 Leaves Kale (I may use spinach instead because I’m using it for the green smoothie recipe)
¼ Avocado
½ Mango chucks (frozen if I can find them)
½ C Ice (if you Mango is frozen you won’t have to use as much ice)

Energy Smoothie
½ C Almond Butter
1 teaspoon ground cardamom
1 ½ cup water
1 cup frozen peaches
1 to 2 teaspoons agave syrup
½ Ice

Green Smoothie
1 ½ Cup Almond Milk
1 ½ Cup Packed baby spinach
1 ½ Cup Frozen Cherries or berries

Solid Lunch Options

Lots of veggies (broccoli, carrots, cucumbers, snow peas, tomato)
Sunflower seeds
Diced Chicken (maybe from the Almond- Crusted Chicken below)
Honey mustard (Mix together Dijon mustard/honey/olive oil)

Almond-Crusted Chicken
Make paste:
½ Cup Roasted almonds
1 Garlic Clove
½ Teaspoon Salt
3 Tablespoon Olive Oil
Blend together the above ingredients in a food processor.
Rub paste on seasoned boneless organic chicken breast halves. Bake 425 degrees for 15 to 18 min.

Quinoa Salad with Toasted Almonds
¼ Cup Slivered Almonds
½ Cup Quinoa
1 Yellow Bell pepper
2 Garlic Cloves, minced
¼ teaspoon coarse salt
1 medium zucchini
1 Large celery stalk, dices
1 lime, halved
Preheat oven to 350 degrees. Toast almonds until crisp, lightly browned about 7 minutes. Remove from oven set aside. Meanwhile, place quinoa in a fine sieve and rinse under cold running water until the water runs clear

In a medium saucepan, heat 2 teaspoons of olive oil over medium heat. Add yellow pepper, and garlic. Cook about 5 min.

Stir in quinoa, 1 cup water and 1/3 t of salt. Bring to a boil, reduce to a simmer, cover and cook 7 min. Stir in zucchini, cover and cook until quinoa is tender but not mushy, 5 to 8 minutes longer. Remove from heat

Stir in celery, almonds, and remaining 2 t of oil, season with salt, and fluff with fork.

Don’t they sound yummy? I tried to choose the lunch options carefully because I can’t cook up anything while I’m at work. I will be fixing these the night before and packing for the next day. A little over 2 weeks till I start the detox! I’m getting excited.

For now,

Tuesday, December 14, 2010

To detox or not to detox

This is a new thing for me. I follow a lot of blogs but have never blogged myself. I felt like this was the perfect opportunity for me because I will be starting a new healthy eating plan in January. I want to document the whole process.

First of all let me tell you a little about me. I am a health educator working in Little Rock. I just recently graduated from the University of Central Arkansas with my Master’s in Health Science. For my job, I help a lot of people change behaviors. My favorite part of what I do is guiding people to healthier eating habits. I like to eat healthy! I love it when someone gets just as excited about healthy eating as I do. I know I’m a geek. Well, I get a lot of questions about certain diets and detox diets. I don’t like these words. I think they are scary. I just try to direct people to the basics, the food pyramid. But a coworker of mine has convinced me to try a 28 day detox. She convinces me to try new things and keeps me on my toes on all the latest health food. So we’ve decided to jump right in and experience this together. That way we will have a better answer the next time someone ask us if it’s really necessary to do a detox. This in not your crazy detox where you drink water with pepper and lemon for a week. It mainly focuses on healthy eating and cutting out the processed and “bad” food. You are to really pay attention to how food makes you feel. This eating plan was found on the whole living website and magazine. You can check it out here

Here’s the basics of the plan:
Week 1
Day 1-3 – Prepare your cleanse. Focus on whole grains, veggies, fruit, and fish and chicken. Avoid added sugar, dairy, and fried food.

Day 3- 7- Starting to detox. For breakfast have a fresh fruit/vegetable smoothie, juice, or soup. For lunch eat a healthy solid meal and back to the liquid for dinner. You can have snacks like raw veggies, fresh berries or raw almonds along with herb tea. No coffee or black tea!!! Aahhhh I’m a huge coffee drinker.

Week 2
Your system is cleansed and your mind and body will be reenergized by this week. Aim to get in 7 servings of fruits and vegetables. Choosing fresh produce over canned. Instead of animal protein aim for vegetarian options. 3 to 6 servings of high-fiber whole grains (quinoa, barley, bulgur, oats, and brown rice). No white bread, rice or pasta. 

Week 3
The top goal for this week is shaking off bad habits and taking on healthy ones. Still no added sugar, process foods or fried foods. Still no coffee but you can have chi tea or green tea. Focus on how food makes you feel. Concentrate on chewing slowly. Aim to make each meal 20min.

Week 4
Creating lasting change. Stick to your healthy eating plan and reflect on your positive changes.

More to come about my meal plan I’m making.