Tuna Wrap

This is one of my go-to meals right now.  It's fast and super tasty and healthy for fat burning!  I've never tasted tuna like this...The curry powder really makes it.

Modified from this recipe.

Ingredients

• 1 (7 ounce) can white tuna, drained and flaked
• 3 tablespoons mayonnaise - I wonder how plain yogurt would taste instead?
• 1 tablespoon Parmesan cheese
• 3 tablespoons sweet pickle relish
• 1/4 teaspoon dried minced onion flakes
• 1/2 teaspoon curry powder
• 1 teaspoon dried dill weed
• 1/2 tsp garlic powder

Mix well and spoon onto lettuce wraps.  Divine.

Lime Fish Tacos! We eat these weekly!

Modified from this recipe.

Ingredients

• Marinade:
• 1/4 cup extra virgin olive oil
• 2 tablespoons distilled white vinegar
• 2 tablespoons fresh lime juice
• 4 teaspoons lime zest
• 2 teaspoons honey
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1 teaspoon ground black pepper
• 1 teaspoon hot pepper sauce, or to taste
• 1 pound tilapia fillets, cut into chunks

• Dressing:
• 1 (8 ounce) container light sour cream
• 1/2 cup fresh salsa
• 2 tablespoons fresh lime juice
• 3 teaspoons lime zest
• 1/2 teaspoon cumin
• 1/2 teaspoon chili powder
• salt and pepper to taste
• Toppings:
• 1 package corn tortillas
• 3 ripe tomatoes, seeded and diced
• 1 bunch cilantro, chopped
• Shredded green cabbage or lettuce
• 2 limes, cut in wedges

Directions

1. To make the marinade, whisk together the olive oil, vinegar, lime juice, lime zest, honey, garlic, cumin, chili powder, black pepper, and hot sauce in a bowl until blended. Place the tilapia in a shallow dish, and pour the marinade over the fish. Cover, and refrigerate 6 to 8 hours.  (I leave it on the counter for 20 minutes and grill it right away). 
2. To make the dressing, combine the sour cream and salsa in a bowl. Stir in the lime juice, lime zest, cumin, chili powder.  Add salt, and pepper in desired amounts. Cover, and refrigerate until needed.
3. Preheat foreman grill. 
4. Grill fish pieces until easily flaked with a fork, about 7 minutes.
5. Lightly brown tortillas on pan on stove. 
6. Assemble tacos by placing fish pieces in the center of tortillas with desired amounts of tomatoes, cilantro, and cabbage; drizzle with dressing. Eat open.

Let's Get Snacking

My favorite snacks...

Need snack ideas that are high in protein and will keep your energy up in the lull of the afternoon?  Here's what I grab.

-sliced apple with 2 tbsp natural peanut butter

-greek yogurt with sliced strawberries and raw almond pieces

-string cheese

-cottage cheese with grapes or bananas/strawberries

-carrott sticks and hummus

-frozen peas

-big glass of water!

Chocolate Dessert Shake

I don't know if this should really be called a dessert shake since it's really just a protein shake, good to have at any time of the day -- but it's sooo good, it's like having a chocolate milkshake.

-Big scoop of ice

-Big scoop of protein powder
-2 tbsp natural peanut butter
-Little stevia to sweeten
-2 tbsp cocoa powder
-1/2 banana1/2 cup milk
*Blend well

38 grams of protein!!  465 calories.  Delicious.

Oatmeal

 I haven't posted in a while but want to start posting a quick tip each day so here we go.

Breakfast!  What's the best thing to eat in the morning to not only get you going and give you energy, but also set your metabolism to burn fat throughout the day?

First, drink tons of water when you wake up!  This will flush out the toxins in your body that your liver worked on while you slept.  Next...remember to have protein with your meal.  Eggs, turkey bacon, or sausage are great sources and if you can find them without additives and nitrates, that is ideal.  There are quite a few organic farms using sustainable practices and feeding their animals natural food (grass!) that now ship to customers around the U.S. 

(I sense my tip turning into a long post...)

I've been browsing U.S. Wellness Meats - http://www.grasslandbeef.com/ - and am going to place an order this week.  (I was referred to this site by Mike Greary of Truth about Abs.  His blog is awesome.  I love his tips and recipes and get a lot of ideas from him.)

If you don't know why it's important to eat grass-fed meat from free-range farms, PLEASE watch these movies immediately:

Food, Inc
Truth About Food
The Future of Food
and more...
(Netflix has them all)

Scary, gross, despicable food practices.  If you take a close look at where your food and meat is coming from, you won't mind paying more for higher quality nutrition for you and your family.  Nutrition is my #1 priority when grocery shopping and feeding my kids.  This means paying more for natural, locally grown, organic food.  And I don't mind the bill since I know it equates with our health and quality of life! 

My 2 oldest kids have not been to the doctor for illness in 4 years.  My 3 younger children have NEVER been to the doctor for illness or been prescribed antibiotics.  Invest in your health and say no to cheap food.

Okay, back to breakfast.  One of my favorite meals is a warm bowl of steel cut oats.  Right now I've been eating the Bob's Mill organic brand.  I cook it for 10 minutes on the stove, add some organic agave syrup, a ton of cinnamon, some raw walnuts, berries or strawberries, and a smidget of milk.  It is delicious. 

My kids are getting used to the natural flavors of food and to alternative sweeteners and don't seem to mind one bit.  I've always said that your kids will eat whatever you make for them and have available (and eat yourself).  There's no reason kids won't love to eat naturally too.

I could blab more but I will try to come back and post daily.  I'm doing research on how to grow an organic garden and I think I'm ready to get some compost and mulch...and plants!  I love how you can grow year-round in San Diego. 

Southwest Lime Salad

I normally don't like making salads with more than a few ingredients since it's time-consuming, but this one is worth it!  I am making this salad for the second time this week.  It is tasty and my kids love it too.  I got it from my sister who got it from her friend.  I made a few edits in the recipe.  You can really mix it up with different ingredients, spices, and measurements.


Today my baby turned 4 months -- and today I was back to my pre-pregnancy weight!!  It feels so good to be able to wear all my clothes again.  I'm not stopping though.  Lots more natural food to burn off the rest of this fat.  Who is with me??


Southwest Lime Salad:

-Cook 1 c dried brown rice in water
-Cool then stir in 1/2 c organic salsa

-Grill or bake 2-3 chicken breasts:
drizzle with olive
add:
-chili powder
-garlic powder
-onion powder

Chop into pieces.

Salad:
Mix of lettuces and spinach
2 chopped tomatoes
1 can black beans
1 can garbanzo/chickpeas
1 bunch cilantro chopped
1/4 red onion chopped
1 avocado chopped

Dressing
2 T rice vinegar
2 T olive oil
2 limes juiced
1-2 T canned green chilies
1/4 tsp Stevia
1 tsp salt

Toss salad with the chicken, rice mixture and drizzle dressing on. Serve in big bowls.


The key to burning fat is eating fat-burning foods.  You should combine a protein with good carbs at every meal.  Good carbs basically comprise veggies, but you can also have grains, sweet potatoes, etc, especially if you are working out.  Just remember that the more you cut out grains, the faster you will burn fat and lose weight.  Eat protein and good fats to burn fat!

Free Samples

Bragg's organic apple cider vinegar is SUCH a great health food and has many many nutritional benefits.  You can google it if you want to know more.  I found this recipe online for a great salad dressing:

1/2 cup olive oil

1/3 cup apple cider vinegar

1 tbsp dijon or yellow mustard

Other spices - garlic, onion, etc

Sea salt

(It doesn't really keep in the fridge past a day or two so half the recipe if you're not going to eat it all).

This salad dressing is tasty and a much better alternative to store bought dressings that are laden with bad oils like canola, not to mention the sugar!

Anyway, I found this link to get free samples of Bragg's seasonings.  I've never tried them and am excited to test them out.  Click to order yours!

The Good Stuff

I just got back from our local natural foods market with loads of fresh veggies and fruits, greek yogurt, and raw nuts.  I just have to make these cookies today.  I must!


I am at the store every other day to keep stock on the good stuff.  My kids can go through Costco-sized strawberries, blueberries, grapes, etc, in 36 hours.  (I'm seriously fearful of their future bigger selfs).  It's citrus season here and I just got tons of grapefruits for .19 each and oranges for almost as cheap.  We love to juice citrus around here. 


I will confess that last night in a total moment of stress, surrounded by 5 crazy kids, I threw about 20 m&ms into my mouth and sucked on that sweet chocolate to calm myself.  Man...it worked!  (And they tasted REALLY strong).  I didn't even crave more but the chocolate really helped me to chill for a second.  It's so weird how food can be tied to emotions.  And it's hard when there's un-natural food at arm's reach... 


I've been 99.9% sugar and processed foods-FREE for about 19 days and feeling quite good.  Almost all the "junk" in our house has been eaten up by my family too.  It feels good to be replacing everything with natural whole foods that will keep us lean and energized.


Blogging this is good for me since it will hopefully keep me accountable and motivated to not slip backward.


Tonight for dinner...chicken kebobs (or kabobs?  I never remember how to spell that word).

-Take a wooden skewer stick (we have 400 of them for some reason!)
-Poke on chicken, bell peppers, onions, pineapple chunks, and chery tomatos.
-Drizzle with sauce or marinade - we're doing them teriyaki style.
-Grill and devour.


Mmmmm I can't wait.


That's one problem with eating super healthy and fresh -- you always have to be planning your next meal.  And it usually makes me start drooling hours before.


I have ONE more pound of pregnancy weight to lose.  I've been working hard at it and the payoff feels really great.  (I've lost 7 lbs in the past 19 days - hooya!)

Sprouted grains

It seems like everyone is duped into believing that whole wheat flour (bread, pasta, tortillas, etc) is healthy! 

I have learned that for a grain to be useful to your body it should be in its whole form (or cracked open a bit like steel cut oatmeal) or sprouted. 

The images above are of some of my favorite bread - sprouted Ezekiel.  They are all delicious but the cinnamon raisin bread is divine when toasted.  I've made french toast out of the original Ezekiel bread too.  It's not a hard switch from whole wheat bread.  I haven't tried the other items pictured above, but if the grains are sprouted instead of processed into flour...it's going to be highly superior in the nutrition department.

WHY??

I like this answer by Dr. Andrew Weil.

Q	What's Wrong with Whole Wheat? In your book "Healthy Aging," you recommend eating whole grains but not whole-wheat flour products. Why?
A	Answer (Published 11/29/2006)
I recommend eating whole grains because they're a great source of important nutrients, including protein, fiber, vitamins, minerals, and, especially, carbohydrates that are low on the glycemic index (GI), a ranking of carbohydrate foods on the basis of how they affect blood sugar (glucose). This is important for many people because eating a lot of foods that are high on the glycemic index will produce spikes in blood sugar that can lead over time to insulin resistance. Insulin resistance is associated with obesity, high blood pressure, elevated blood fats, and an increased risk of type 2 diabetes, and other chronic diseases. Grains in their natural form have a low glycemic index, while processed carbohydrates, including those made with flour or puffed grains, have a high GI. The reason is that it takes longer for digestive enzymes to reach the starch inside whole grains or grains cracked into large pieces, slowing down the conversion of starch to sugar. True whole grains include wild rice, barley, quinoa, millet and wheat berries. You can be pretty sure you're eating a natural grain with a low GI ranking if you have to chew it or can see grains or pieces of grains in food products. The more your jaw has to work, the better. But when grains are pulverized into flour, whether whole or not, their surface area expands dramatically, providing a huge, starchy surface area on which the enzymes can work. Consequently, the conversion to sugar happens very quickly. Whole wheat bread and products labeled "whole grain" are usually made with flour. If you check a list of the glycemic index of various foods, such as the one at www.mendosa.com/gilists.htm, you'll see that finely textured whole wheat bread has the same GI as white bread – about 70, making both high GI foods. I recommend cutting down on all products made with flour and increasing consumptions of grains in their more natural state. Andrew Weil, M.D.

Soup!

I made delicious soup yesterday that was quick/easy and very filling.  Here's what I threw together:

Turkey sausage bean and carrott soup

About a cup of a 10-bean mix from bulk at Spout's. (it contains various small beans, barley, etc)
Water...maybe 6 cups?
A tbsp of organic "Better than Bouillon" chicken broth (love this stuff for soups)
Onion powder and garlic powder (I use these two in almost everything)

Let that boil for 1-2 hours
Add:
Chopped carrotts
Pre-cooked turkey sausage cut in pieces (great protein, low calorie!)

Let that cook on medium for about 60 minutes.  Eat and enjoy! 

I'm having leftovers now.  Mmmmm!

Smoothie Delight

I like to get the big bags of frozen fruit at Costco like the Wawona tropical fruit (mangos, papaya, strawberry, pineapple) and also the peaches.

I throw a cup or two in my blender, let it defrost for 10 minutes, add half a banana, a smidget of orange juice or water, and mix it all up til it's smooth and ready for consumption.

It is SO delicious.  Since the fruit is already frozen there's no need to add ice.  I usually drink down half and put the other half in my freezer for an evening snack.

You can throw virtually anything into a smoothie - frozen berries, milk, a little greek yogurt, etc, and it's better than a candy bar.  A great way to cool down after a workout too.

P.S. If you use protein powder, use one that is vegetable derived so your body can use it!

P.P.S. I really believe eating naturally is a long-term solution to staying healthy and lean.  Eating anything you want while counting calories usually yields weight gain and disappointment in the long run because the cravings and hunger are always present when we're eating the wrong stuff!  I think most of us have tried.

PB Bars

I was experimenting with some healthy bars the other day and came up with this recipe.  I would love any ideas to tweak or modify it!  It's pretty yummy though as is.

2 cups uncooked oatmeal
1.5 cups milled flaxseed
1 cup natural peanut butter
1/2 cup honey (should be organic, raw, cloudy-colored)
1 cup carob chips (fake chocolate!)

Mix together, press into pan, freeze.  Later on cut into bars, wrap in plastic or tinfoil and freeze.  I take them out one at a time to eat and they thaw within a minute.

Best Cookies Ever

Mac-Date Cookies


-2 cups raw macadamia nuts
-juice of 1 orange
-3/4 cup dates


-Grind up nuts and dates in food processor or blender (separately)
-Mix together in bowl with orange juice
-Add a dash of sea salt and vanilla


-Shape dough into cookies and bake in dehydrator or lowest oven temp for 2-3 hrs.

Devour the best cookies you've ever tasted!  I guarantee if you stop eating processed food and sugar and start eating only natural foods, you will lose weight and belly fat immediately!


I just checked my jar of macadamia nuts since my mouth is now watering.  It's low so I will be heading to the health food store for more asap.

Pecan, orange, grilled chicken salad

Let me acknowledge that I have learned a lot about food and recipes and cooking naturally from many sources and people.  While I can't quote every person or website, know that these recipes are not my invention, though I have tweaked everything to fit my tastes.


{This one actually was my invention though!}


Pecan, orange, grilled chicken salad

This salad is delicious, filling, and fresh.  You get lean protein with the chicken, good carbs and nutrients with the romaine lettuce, and important good fats with the olive oil in the dressing and the pecans sprinkled on top.   I could eat this daily.


-Chop up romaine lettuce
-Lightly toast pieces of raw pecans (about 6) and sprinkle on top
-Peel an organic orange, slice up the segments into inch pieces and throw those on top
-Grill 4-6 oz chicken breast on a George Foreman or gas grill (with a little olive oil, sea salt, onion and garlic powder)
-Slice up chicken and add to salad
-Drizzle with dressing


Poppy seed dressing:
1/3 cup olive oil
2 tbsp white vinegar
1 tsp poppy seeds
1 tbsp of sweetener - honey, agave, or sugar if you must!


Shake together vigorously.  It tastes better after it's been in the fridge a few hours.


Enjoy and feel great!

What It's All About

This blog is here to share healthy, natural recipes and food information with others who are ready to move away from the standard American diet that is making everyone fat...especially around the middle.

My food and eating philosophy focuses on whole, unaltered, natural foods. 

I believe in:

-Eating lots of lean protein for lean muscle

-Good fats like raw nuts, avocados, and olive oil to burn body fat

-Raw veggies and fruits for essential nutrients and healthy carbs

-Whole grain foods like steel cut oatmeal, quinoa, and sprouted grain bread for energy and fullness

-Organic foods!

I believe we should never eat (except on special occassions in moderation!):

-Processed grains commonly found in cereal, bread (even whole wheat), granola bars, and pasta

-Sugar in all its processed forms

-Hydrogenated oils

I don't believe:

-Saturated fat is horrible

-Egg yolks should be tossed out

I believe these can/should be eaten sparingly:

-Honey, real maple syrup (as sweeteners)

-Small amounts of dairy like milk, greek yogurt, butter, cottage cheese, parmesan cheese

While I would like to cut out most animal products and meat from my diet, right now the protein from chicken, beef, and eggs is helping me to burn body fat and gain lean muscle.  So, for now my recipes will include these ingredients. 

*Who knows if my opinion on any of the above will change slightly or drastically.  I am constantly learning and reading about nutrition.

About me personally:

I have had 5 babies in 7 years and aim to look like I have not had 5 babies in 7 years!  I have a few more pounds of pregnancy weight to lose and then I hope to burn off a bit more fat and maintain a lean body long-term by keeping away from the processed and sugar staples of most people's diet.  I love to feel healthy and in shape and hope to share some of my dietary knowledge with others.

I would love readers to also share tips or recipes that I can post here.  If you have something in line with my subject, please feel free to send it to me at elizabethjenson@gmail

This blog will hopefully also keep ME accountable so I don't permanently slip off the health food bandwagon.  I have spent a lot of time eating cherry cordial hershey kisses in the past and hope to put the massive sugar consumption behind me for good.   

Wishing you health,

Lizzy