Eat Clean, Train Mean

Clean Eating Sinigang (Filipino Sour Soup) I have been craving...

Sat, 20 Oct 2012 21:31:00 -0400

Tamarinds

Chopped Veggies: bok choy, tomatoes, onion, daikon, okra, green beans

1 lb salmon

Straining the tamarind paste and liquid.

Let Simmer

Clean Eating Sinigang (Filipino Sour Soup)

I have been craving Sinigang which is a traditional Filipino soup that has a sour taste because it’s made from tamarinds (an exotic fruit that look like a big, brown lima bean). Sinigang is usually made from a packaged powder that they sell at Asian groceries and it has all kinds of sodium, corn starch, and chemicals in it, the worst offender being Monosodium Glutamate (MSG). Eeks no!! So I took on the challenge of making Sinigang from scratch. I had no idea what I was doing and was experimenting through the whole thing. Luckily, it turned out really good!

Finding the tamarind paste was a challenge. I found it at the Asian grocery store after asking 4 different people that didn’t speak English to try to help me. I consider it a “clean” ingredient because it’s just tamarinds. The only ingredient that may be questionably clean is the fish sauce, which is made of anchovies, sugar, salt, and water. I’m not too worried about the sugar and salt because I only used 1 tblspn.

Ingredients:

200g (1/2 cup) packaged tamarinds or tamarind paste (pictured above)
4 garlic gloves chopped
juice of 1 lemon
1 tablespoon fish sauce (patis)
4 inch piece of fresh ginger, chopped into 1/2 inch pieces (make the pieces big so you see them and don’t eat them. They’re just here to add flavor.)
2 tomatoes chopped
1 onion chopped
2 cups chopped daikon (Japanese radish)
2 cups bok choy (washed, outer leaves peeled off)
2 cups green beans
1 cup okra
Optional: 1-2 chili pepper (if you like a little spice)
1 lb fish *You could use salmon, tilapia, catfish, shrimp. You can also do this with pork or dark meat chicken (drumsticks work well).

Make tamarind base:

Boil 4 cups of water and then add the tamarind paste. Stir and mash the tamarind in the boiling water because it will be clumpy. Let simmer 15 minutes. Then strain the liquid and save it. You don’t want the tamarind chunks in your soup.

Make the soup!

Return the tamarind liquid to a large pot. Add another 4 cups of water, bring to a boil. Add the garlic, fish sauce, lemon juice, ginger, tomatoes, onions and chili peppers if you’re using them. Let simmer for 10 mins or so to let all the flavors mix together. Taste your broth and see if you like the sourness. Some like their Sinigang more or less sour than others. You can add more lemon juice if you want. You could also add a little Braggs Amino Acids if you like a bit of saltiness too.

Add all your veggies. You can really experiment with veggies here. You could do eggplant, kale, carrots, anything. Add more water if needed to cover the veggies. Let simmer 10 minutes to soften the veggies.

Add your fish. Fish cooks fast, so I put it in last. Cook 10 more minutes or until fish is cooked through. Don’t overcook your fish because it’ll fall apart. You can use frozen fish filets too.

Viola! Enjoy!

Paleo Coconut Curry Chicken I got the basis for this dish from...

Thu, 04 Oct 2012 22:25:00 -0400

*Paleo Coconut Curry Chicken*

I got the basis for this dish from this recipe but then I tweaked it quite a bit. I didn’t do it in a crock pot like the original recipe.

Here’s how I did mine.

4 cloves garlic, minced
2 inch piece of ginger, shredded (I used the small side of a cheese shredder.)
1 onion, chopped
1 lbs boneless, skinless chicken thighs, cut each in half
1 can coconut milk
4 potatoes, cubed
baby carrots

For the spice blend

½ teaspoon ground pepper
1 teaspoon ground cumin
1 teaspoon ground coriander
1½ teaspoons ground tumeric
2 teaspoons ground curry spice

Instructions

Combine ingredients from the spice blend together and set aside.
Heat a non-stick large skillet or wok on high heat.
Add chicken and sear on each side. About 3 minutes each side. I don’t use oil when searing chicken thighs because there’s fat on them already and they shouldn’t stick if you’re using a non-stick pan. You can put oil if you need or if you’re using chicken breasts instead.
Remove chicken and set aside.
Into the same pan used to cook the chicken, add the chopped onion, garlic and ginger. Cook 3 mins. Add spice blend and mix. Let the heat bring out the flavor of the spices for about 1 min.
Add the chicken back to the pan and toss with onion mix and spices.
Add the coconut milk, potatoes, and carrots.
Simmer on medium heat until chicken and veggies cooked through. About 15-20 minutes.
Serve with brown rice or quinoa if you’d like.

(Taken with Instagram)

Protein Spinach Dip I found this super simple recipe on...

Thu, 04 Oct 2012 21:51:00 -0400

Protein Spinach Dip

I found this super simple recipe on Pinterest. Here’s the link to the recipe. I can’t take credit for concocting this on my own. For mine, I used nonfat cottage cheese though to make it completely fat free. You could eat it with chips but I’m eating it with rice cakes and raw veggies. It would be great as a spread in a wrap too.

Taken with Instagram

Here’s the link to the recipe —> Chicken &...

Thu, 04 Oct 2012 13:38:00 -0400

Here’s the link to the recipe —> Chicken & Chickpea Stew The only difference I made is that I didn’t serve with cous cous and I used coconut oil instead of olive oil.

Chicken, Zucchini and Mushrooms -1 lb chicken breast cut...

Tue, 02 Oct 2012 22:44:00 -0400

Chicken, Zucchini and Mushrooms

-1 lb chicken breast cut into 1 inch chunks

-4 zucchini cut into cubes

-8 oz (one package) mushrooms sliced

-1 tblspn coconut oil

-1 tblspn sesame oil

-1 tblspn Braggs Aminos

-1 tblspn Balsamic vinegar

-2 gloves garlic minced

-1/2 tsp fresh ginger (or 1 tsp dried)

1. Put coconut oil and sesame oil in a large pan on high heat. Once the oil is searing hot, add the chicken and toss until cooked through, about 5-7 minutes.

2. Remove chicken from pan. Then, into the same pan, add all other ingredients. Toss to coat and cook veggies until tender (3-5 minutes). Add back chicken and combine with veggies.

(Taken with Instagram)

Quick Shrimp Dinner Saute peeled, cleaned shrimp in a bit of...

Tue, 25 Sep 2012 22:54:00 -0400

Quick Shrimp Dinner

Saute peeled, cleaned shrimp in a bit of coconut oil. Season with Mrs. Dash salt free seasoning and a splash of Braggs Aminos. Microwave a bag of broccoli and topped with shrimp and garnished with store bought pickled carrots and radish.

(Taken with Instagram)

Salmon & Brown Rice Bowls Seasoned the salmon with Braggs...

Tue, 25 Sep 2012 20:01:00 -0400

Salmon & Brown Rice Bowls

Seasoned the salmon with Braggs Aminos, cracked pepper, Mrs. Dash, fold into foil packets and baked 450 degrees, 25 min.

Packed on top of a bed of brown rice and steamed broccoli.

Just reheat in the microwave and squeeze with lime before eating.

Taken with Instagram)

I stopped eating fast food, junk food, and sweets. I ate...

Tue, 25 Sep 2012 19:21:00 -0400

I stopped eating fast food, junk food, and sweets. I ate healthy, natural, whole foods. And switched from 3 big meals a day to 5 smaller meals throughout the day. Also did Plyometrics and weight training 3-5 days a week.

Sautéed shallots, shrimp, and baby string beans in coconut oil,...

Tue, 25 Sep 2012 17:34:00 -0400

Sautéed shallots, shrimp, and baby string beans in coconut oil, Mrs. Dash and Braggs Aminos, served over brown rice. It’s so good!! (Taken with Instagram)

Creamy High Protein Chicken Salad ~ 1. Grill (or boil) chicken...

Tue, 25 Sep 2012 17:34:00 -0400

*Creamy High Protein Chicken Salad* ~

1. Grill (or boil) chicken breasts. Grilling keeps it from getting too dry. I used 1 lb chicken.

2. Mix together 16 oz Greek yogurt, 1/4 cup mustard, pepper and about 1/2 tsp paprika.

3. Chop or shred cooked chicken when cool and mix into yogurt mix.

4. I also added in 4 chopped egg whites, 1/2 chopped green apple and a handful of chopped raw almonds. Put in fridge and allow to cool and flavors to mix.

You can eat this on top of a green salad, in lettuce boats, in a multi-grain wrap or whole wheat bread/sandwich thins. Play around with other ingredients, raisins, walnuts, celery, red onion, diced peppers, possibilities are endless. Bon Appétit! (Taken with Instagram)

Easy Homemade Food Ideas

Tue, 25 Sep 2012 17:07:00 -0400

Easy Homemade Food Ideas

My Mantra (everyday)

Tue, 25 Sep 2012 16:54:52 -0400

My Mantra (everyday)

What Motivates Me

Mon, 24 Sep 2012 18:14:00 -0400

You only live one life. Don’t you want to see how amazing you can be? How amazing you can look and feel? Don’t settle for mediocrity. Stand out in the crowd.
Junk food will always be there. It’s not going anywhere. I’ll eat it later when I’m old and grey. Right now, I’m all about pushing myself and my body past it’s limit. Eat the food you crave right now, in this moment, or earn the body you’ve wanted all your life.
You’ve eaten pizza, chips, chocolate before. You already know what it tastes like. Now go after something you’ve never had before, an amazing, fit, healthy body that you’re absolutely proud of.
Don’t think about the foods that are off limit. Think about the foods you can eat. Organic grass fed sirloin steak and fresh, wild caught sea bass is pretty amazing and far outweighs any cheap fast food in the taste department. Trust me on this.
To wake up every day and absolutely love what I see in the mirror is better than any crappy, chemical-loaded, sugary, salty, greasy food could ever taste. I want to be a woman that loves and appreciates her body rather than hating and criticizing it.
When I push myself in the gym and I do things, physically, that I never thought possible, like run miles without stopping or bench pressing more than my body weight, it gives me confidence to achieve goals outside the gym.
Not many people exhibit qualities like self-discipline and extreme drive. These are qualities that can serve you a lifetime. Not eating whatever I want, whenever I want and forcing myself to go to the gym even when I don’t want to allow me to practice self-discipline and strengthen this quality within myself.
I’m vacation and bikini ready 365 days a year. I don’t have to crash diet and work out like a mad-woman just because I have to go some place or wear a particular outfit.

Changing Up My Diet Plan to Drop Body Fat

Mon, 24 Sep 2012 15:28:00 -0400

I started back up with Carb Cycling, a more strict eating plan, and much less Cheat Meals in an effort to drop my body fat. My goal is to have muscle definition, some vascularity, and, of course, the coveted visible abs. I’m also incorporating some Paleo concepts i.e. no dairy and no gluten. I’m also strictly limiting my fruit intake and carefully watching my fats. Over-measuring nuts, nut butters and avocados (although healthy fats) will prevent me from dropping to a low body fat percentage if I’m not careful.

A No Carb Day:

9am: 5 scrambled egg whites + 1 cup broccoli

11am: 3 hard boiled egg whites + 1/2 tablespoon raw almond butter

1pm: 5 oz tilapia + 1 cup asparagus

4pm: 3 hard boiled egg whites + 24 almonds

7pm: 5 oz shrimp + 1 cup broccoli

10pm: 4 oz chicken breast + 1 cup spinach

A Low Carb Day would be the same food as the no carb day plus I put in 1/2 cup sweet potato at 6am before I’m off to lift and then 1/4 cup dry oats (or a small apple if I’m doing Paleo) with my whey post lifting.

A Moderate-High Carb Day would be the same food as the low carb day plus I’ll have 1/2 cup sweet potato or brown rice (or quinoa) with lunch and half an apple at meal 2 (11am).

I’ve cut out my weekly cheat meal that I was doing before and instead doing “Refeed Days” on Saturdays. To me, a cheat meal is going balls out and eating whatever you want, ice cream, pizza, wings, anything goes. A Refeed is different in that I eat a lot more food for the whole day but everything eaten is kept clean. I spike up my carbs for the entire day while keeping fat low and protein moderate. This also spikes up total calories eaten for the entire day. I’m actually really liking it. I don’t crave junk food much so I’m not missing the cheat meals. My daily diet is so strict in carbs, which is what I do crave, that I look forward to the Refeed Days when I get to eat potatoes, rice and gluten free bread and pasta.

I’ve been doing this Carb Cycle for 2 weeks now and have seen such a big difference already. I’m also becoming more tuned in to how my body reacts to carbs and I’m beginning to think I’m carb sensitive because I bloat up on the high carb days. I’m playing around with the idea of doing two no carb days back to back, then a high carb day, to see how my body reacts.

I also found this website that has a carb cycle calculator to give you an idea of a carb cycle diet plan. Take it with a grain of salt. I don’t agree with everything written in the article but it gives you an idea.

Shedding Body Fat - New Training Schedule

Mon, 24 Sep 2012 14:09:55 -0400

So I spent the last three months doing a “mini-bulk”. I was eating more carbs, more cheat meals and doing less cardio but lifting heavy and hard 6 days a week in an effort to grow more muscle. I wasn’t super strict with my diet and put on a good layer of fat. Now I’m working on getting my body fat back down, achieving muscle definition and, of course, visible abs. I switched up my training schedule to incorporate “Fasted Cardio” 3 mornings per week. My Fasted Cardio days also fall on “No Carb Days” as I’m also Carb Cycling. On lifting days, I’m either doing low or moderate-high carb days. I need the carbs to fuel heavy lifting.

New Training Split:

Monday - 45 min Fasted Cardio

Tuesday - Back & Biceps

Wednesday - Legs & Glutes

Thursday - 45 min Fasted Cardio

Friday - Chest & Triceps

Saturday - Shoulders

Sunday - 45 min Fasted Cardio

I’ve been doing this schedule for 3 weeks now and am seeing a noticable difference. I really like it! I’m going to continue with it and make changes as time progresses and I see how my body adapts.

Healthy Eats VII Left to right, top to bottom. -Ground turkey...

Sat, 15 Sep 2012 19:31:00 -0400

Healthy Eats VII

Left to right, top to bottom.

-Ground turkey with carrots, zucchini, and mushrooms in tomato sauce and a side of scrambled eggs.

-Asian pear and figs.

-Tilapia, sweet potato, asparagus.

-Roasted cauliflower.

-Catfish with broccoli and brown rice.

-Baked smashed baby potatoes.

-Catfish with sweet potatoes topped with Greek yogurt and broccoli on the side.

-Fresh tuna sashimi.

-Quinoa, broccoli, cauliflower, and shrimp. Avocado and lime on the side.

Healthy Eats VI Left to Right, top to bottom. -Baked sweet...

Sat, 15 Sep 2012 18:31:00 -0400

Healthy Eats VI

Left to Right, top to bottom.

-Baked sweet potato chips, sauteed kale and mushroom and egg white scramble.

-Cauliflower “fried rice” topped with over easy eggs and roasted broccoli.

-Lettuce boats filled with grilled salmon and cucumber slices.

-Egg whites with shrimp, squash and brown rice.

-Ground turkey wrapped in lettuce with avocado and spicy mustard.

-Shrimp and asparagus with shirataki noodles.

-Spicy, curry shrimp with corn, peas, onions, carrots and shrimp sautee with shirataki noodles.

-Pan seared salmon seasoned with pepper and Mrs. Dash Salt Free Seasoning.

-Raw almonds, figs and fresh blackberries.

Healthy Eats V Left to Right, Top to Bottom. -Greek yogurt with...

Sat, 15 Sep 2012 18:30:00 -0400

Healthy Eats V

Left to Right, Top to Bottom.

-Greek yogurt with banana slices, blueberries and flax seeds.

-Greek yogurt with granola, bananas, raw almonds, chia seeds.

-Shrimp with Quinoa, carrots and avocado.

-Banana with all natural Peanut Butter.

-Skirt steak with onions and roasted broccoli.

-Salmon, brown rice, green beans, avocado.

-Vegetable and tofu spring rolls.

-Ground turkey patty folded into lettuce with avocado-yogurt dip and edamame.

-Egg whites topped with avocado-yogurt dip and broccoli.

Healthy Eats IV Left to Right, top to bottom. -Egg whites with...

Sat, 15 Sep 2012 18:29:00 -0400

Healthy Eats IV

Left to Right, top to bottom.

-Egg whites with all natural raw almond butter.

-Greek yogurt with granola and raspberries.

-Shrimp and carrots sauteed in coconut oil.

-Brown Rice cake with all natural Peanut Butter and flax seeds with hot tea.

-Tilapia, broccoli and avocado.

-Ground turkey in a lettuce boat topped with asparagus and avocado slices.

-Egg whites and broccoli cooked in the microwave.

-Diced chicken tossed with green beans.

-Greek yogurt, granola, almonds, strawberries and chia seeds.

Healthy Eats III Left to right, top to bottom. -Grilled tilapia...

Sat, 15 Sep 2012 18:28:00 -0400

Healthy Eats III

Left to right, top to bottom.

-Grilled tilapia with broccoli.

-Brown rice with sauteed zucchini and mushrooms with scrambled egg whites.

-Sauteed shrimp with avocado and mango and lime juice.

-Broccoli and egg white scramble.

-Baked Salmon with kale and brown rice.

-Egg plant grilled on a George Foreman Grill.

-Grilled chicken and grilled zucchini with avocado.

-Salmon sashimi

-Baked Tilapia with asparagus.

Eat Clean, Train Mean

Clean Eating Sinigang (Filipino Sour Soup) I have been craving...

*Paleo Coconut Curry Chicken* I got the basis for this dish from...

Protein Spinach Dip I found this super simple recipe on...

Here’s the link to the recipe —> Chicken &...

Chicken, Zucchini and Mushrooms -1 lb chicken breast cut...

Quick Shrimp Dinner Saute peeled, cleaned shrimp in a bit of...

Salmon & Brown Rice Bowls Seasoned the salmon with Braggs...

I stopped eating fast food, junk food, and sweets. I ate...

Sautéed shallots, shrimp, and baby string beans in coconut oil,...

*Creamy High Protein Chicken Salad* ~ 1. Grill (or boil) chicken...

Easy Homemade Food Ideas

My Mantra (everyday)

What Motivates Me

Changing Up My Diet Plan to Drop Body Fat

Shedding Body Fat - New Training Schedule

Healthy Eats VII Left to right, top to bottom. -Ground turkey...

Healthy Eats VI Left to Right, top to bottom. -Baked sweet...

Healthy Eats V Left to Right, Top to Bottom. -Greek yogurt with...

Healthy Eats IV Left to Right, top to bottom. -Egg whites with...

Healthy Eats III Left to right, top to bottom. -Grilled tilapia...

Paleo Coconut Curry Chicken I got the basis for this dish from...

Creamy High Protein Chicken Salad ~ 1. Grill (or boil) chicken...