protein

Super Bowl Clean Eats

02.01.2013

Happy almost Super Bowl Sunday!!! The 49’rs are in it to win it! Woohoo! Luckily, a friend of ours is having a party with tons of delicious food. But what is there for me and other healthy eaters to feast on? I’m sure it won’t be healthy in the least bit, so I compiled some clean eating appetizer recipes to accompany a Niners win. 😉 (Hopefully I didn’t jinx it!!)

For more wonderfully clean recipes visit my friends at:

1. Chips and Guacamole 2. Baked Turkey Burgers 3. Baked Kale Chips 4. Spinach Dip 5. Spicy Buffalo Wings 6. (not pictured) but another fave Skinny Layered Pizza Dip

xo,Jenna

Protein Pancake Recipe

01.13.2013

I’m sure you have heard this a million times before, but breakfast is the most important meal of the day! I find myself eating a lot of the same meals, especially during a busy work week. My go-to is a non fat greek yogurt and berry mixture. Sometimes I will add some honey or a taste of natural nut butter. I work for Diamond Foods, so this Kettle Nut Butter is my fav, they also have cashew butter, salted or unsalted. Click here to go to the Diamond Foods Website.

On the weekends, I really enjoy making a yummy breakfast to go along with my nice big cup of coffee. I love making different scrambles and getting creative with all sorts ingredients. An egg white scramble with avocado and smoked salmon on the side has been popular in my house lately. Breakfast is an absolute must for me! If I skip breakfast, I will be dragging and energy less all day long. Be sure to fuel your body with a protein filled power breakfast to give you tons of energy throughout the day!

I have been experimenting with different protein pancake recipes a lot lately. Some miserably failed and some were quite successful. This was the definite winner in my book! A delicious and healthy way to start your day and power you with the fuel you need.

Protein Pancake Recipe

1 scoop Whey Protein (vanilla or chocolate)
2 egg whites
1/4 cup oats
1/2 large banana (you can also substitute with non-fat greek yogurt or pumpkin puree)
1TB Unsweetened Vanilla Almond Milk
1/8 teaspoon of Baking Powder
1/2 teaspoon of Cinnamon

Directions: Mix all ingredients in a large bowl or blender. Allow the mix to sit for a few minutes. Heat up a skillet and spray with non stick cooking spray. Pour batter onto the skillet and allow to cook for 2-3 minutes. Flip and cook for additional 2-3 minutes. Should make 2-3 pancakes.

Get creative! Top with cinnamon, berries, honey or a natural nut butter.

Enjoy, and don’t forget to eat your breakfast! =)

Clean Eating Grocery List

10.04.2012

Ok, so it’s that time of the week again. Time to do a little grocery shopping this evening. I’m not gonna lie, it’s not my favorite thing in the world, but now that I am watching what I pick up at the store, I am SO much more interested. Remember, eating clean is a must, and if you buy the right foods you will eat the right foods. Abs are made in the kitchen people. 🙂

Below I wanted to share what is on my full shopping list which I usually print out and bring with me to keep me on track, and not wandering off into the junk food sections!

Protein Options

Eggs
Boneless/skinless chicken breasts (I pick up every time!)
Lean ground turkey
Canned tuna (in water always)
Plain nonfat cottage cheese
Plain nonfat greek yogurt
Non fat cheese sticks
Salmon

Veggie Options

Brocoli
Asparagus
Spinach
Kale (need to start eating more of this!)
Bell peppers
Mushrooms
Cauliflower
Artichoke
Green beans
Brussel sprouts
Zucchini
Cucumber

Fruit

Apples
Pears
Strawberries
Blueberries
Raspberries (huge fan of berries as you can tell!)
Tomatoes (some can say it’s a veggie, some fruit, who knows!)
Pineapple
Watermelon (if in season)

Complex Carb Options

Low carb/low sugar cereal
Quinoa
Brown rice
Whole wheat bread
Sweet potato

Healthy Fat Options

Natural peanut butter or almond butter
Olive oil
Walnuts
Almonds
Avocado

Beverages

Water! (If you don’t have a brita or water filter)
Unsweetened almond milk
Green tea
Coffee

Condiments

Balsamic vinegar
Mustard
Salsa
Cinnamon
Zero calorie sweetener
Pepper
Salt

I also tend to pick up multi vitamins and protein powder (usually Muscle Milk).

Other helpful tips

Try to stay away from the alcohol! I sometimes will give in and buy a bottle of wine, but alcohol promotes fat storage- more details about that later.
Dont go on an empty stomach!
Just because its says low-fat doesn’t mean it is healthy!

One thing that I have learned is that eating healthy absolutely does not have to be expensive. Stores like Trader Joes have all of this food available at low prices. Please don’t ever think that it will cost a fortune to eat clean, because you can always stick to minimum requirements or look for coupons for these items. If you stick to this list, cut out as much junk food and minimally eat out, you will see results. I have witnessed this first hand. I do have cheat meals so don’t get me wrong, I am only human (and also a HUGE chocoholic and full Italian who loves my pasta) but I try my very hardest to stick to this list as much as possible.

I may also be leaving a few things out, some I may not like or others I just don’t know about, so please don’t be shy to leave me a comment and give other suggestions!

Thank you for reading! I hope this clean eating list will help you to choose all of the right options that work for you as they have worked for me!

xo, Jenna

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