All posts tagged: recipes

Refined Palate, Relieved Scale

A sneak peek into my first week of the Bon Appetit Food Lover’s Cleanse.

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Meal Prep: the picture book edition

After seeing my post, Meal Prep is the Key to Clean Eating Success, a friend asked for more details about HOW I do it (“it” being the process I follow to prep for a week’s worth of meals in a couple of hours). So I took some pictures of a recent meal prep session from Fresh Direct box to various stages of preparedness for eating or cooking during the week. Here it is!  My family loves grocery delivery day almost as much as Christmas morning! Seriously, my son runs around the house with cucumbers shouting “look everyone! we got cucumbers!!” Next, as I unpack everything and begin to put away the pantry and refrigerated items, I wash all produce. I use a giant bowl in the sink where I triple wash just about everything and set it out on towels to dry on the counter top. While each item soaks and dries, I prepare a list of my prep needs. This list may include breakfast, snack, or lunch items for the week as well as …

21 Days to Healthy Habits – a sneak peek into a challenge group

“Your beliefs become your thoughts, Your thoughts become your words, Your words become your actions, Your actions become your habits, Your habits become your values, Your values become your destiny.” ― Mahatma Gandhi I write a lot about challenge groups both from the perspective of organizing and leading and also my experiences participant. As I’ve mentioned in my prior posts, participating in challenge groups for almost a year was a truly transformational experience. In that time, I developed healthy habits including: 6-day a week workout schedule, increased water intake, clean eating nutrition plan, breaking a late night snacking habit, breaking a stress-eating cycle that included the chocolate drawer at my office, switched my coffee to green tea (at work, still have 2 cups at home before I start my day), creating a healthy bed-time and night-time routine, making healthier choices while dining out, and healthier choices/preparing for weekend temptations.  These huge lifestyle changes didn’t happen over night –  but each month when I participated in a 21-day challenge group, I chose a new area of …

The inside scoop on the 3-Day Refresh

I have never done a cleanse before. The idea of not eating, losing weight only to bust up my metabolism and gain it right back seemed like a certain way to mess up the healthy fitness and eating habits I’ve worked so hard to adopt.  When I heard about Beachbody’s 3- Day Refresh and how it was specifically designed to keep your metabolism stable while cleansing your body of toxins and giving a fresh start /regular tune up  – it seemed like this could be the cleanse for me. I can’t describe the overall premise any better than Beachbody: The 3-Day Refresh is a scientifically designed program that helps you fast-track your weight loss, kick-start healthy eating, and get a clean break from bad nutrition habits. 3-Day Refresh is a simple, straightforward program that will help cleanse your body and improve the way you feel— without starving yourself. Unlike juice cleanses or liquid fasts which tend to be high in sugar and low in protein (leaving you feeling weak, hungry, and sluggish), this easy-to-follow program …

Bone Broth is the New Wine

Recently I completed the The Three Day Refresh, a cleanse designed by Beachbody to help get one’s nutrition on track. This particular cleanse is sustainable for me in that it allows solid food (whole fruits, veggies, and good fats). The program came with dinner recipes and suggested a cup of warm broth to accompany dinner. That eventually became the highlight of the cleanse for me, and my favorite new habit that learned while on the cleanse. As I prepped my meals for the three days, I made some homemade veggie broth to accompany dinner as suggested by the plan.  I made my usual “leftover end” chicken stock but added some extra veggies and left out the chicken bones. I use a meal planning website, No More To Go, where I get my weekly variety of healthy whole meal recipes. These recipes often make use of chicken broth, so I like to keep some on hand in the freezer for any given meal so I don’t need to buy the jar, box, or condensed stuff. I …

911 Emergency Snacks

Before I made an active decision to be fit for life, being out and about, busy, short on time, out with the kids, or at home with the kids would be an excuse to make poor decisions that would take me off plan. Going off plan didn’t usually mean for that one unhealthy decision though, it would mean being off plan for the rest of that day, weekend or week. Staying fit in my kitchen and out of it meant that I needed to “think fit” for every meal, snack and situation. This meant being prepared with emergency snacks that would not only be there for me when I needed them but also satisfied whatever temptation I may face ahead of me during the emergency.  The requirements of these ESs would be to be yummy enough that I would actually want to eat it over, say, a bag of chips at the soccer field, but not so good that I am able to keep it around and not be so excited about it that I binge …