Egg Whites & Oats Pancake

Starting your day off with a clean, high protein breakfast lays the perfect foundation for desiring clean foods throughout the rest of your day.  Don't let fancy marketing claims fool you; I can assure you that a Nutri-Grain bar isn't by any stretch the ideal fuel your body demands.

I often begin my day with a bowl of oats and four to five egg whites.  Like with any routine, switching things up a bit is often necessary to keep "easy-outs" at bay. Recently, I was reminded by my extremely fit sister-in-law, Jenny Hansen, to turn to one of my favorite recipes, Egg Whites & Oats Pancakes, when a little change in the breakfast theme is necessary. It's the perfect fix for making you feel like you are eating something entirely different, even though you are using the same exact ingredients!

Ingredients (Makes One Pancake)
Five Egg Whites
1/2 Cup of Oats
1/2 Teaspoon Quality Ground Cinnamon
1 to 2 Teaspoons Raw Agave (or Natural Stevia) - OR leave this ingredient out all together as I did today :)

Directions

• Beat five (or whatever your heart desires) egg whites using a blender and/or hand held mixer until fluffy texture is reached (roughly 30 to 45 seconds). 
• Add remaining ingredients and stir together.
• Spray a small frying pan with a natural medium to high heat oil and place on stove on medium heat.
• Pour "pancake batter" into small frying pan
• Cook on medium heat until bubbly, a little dry around the edges, and lightly browned on the bottom.
• Flip, cook other side.
• Enjoy!  While I enjoyed this plain today, you could top with berries! Mmm so good!

Cook until bubbly, a little dry around the edges, and lightly browned on the bottom
Pancake in above pic is almost ready to flip...

And, flip!

Perfectly cooked in a matter of minutes! 
Looks like a "real" pancake but oh so much better!

The texture and taste - while simple - is phenomenal!
The ultimate fuel to start your day right!

Keep it Clean & Enjoy the Ride,

Mrs. Skinny Fat

My Favorite Thing Friday: Big Mugs, Green Tea, & Lemons

This week I have been full of smiles.  Yes, even with this super strict clean eating plan that I am undertaking! To celebrate, in lieu of that glass of wine that I have been day dreaming of,  I'm featuring not just one but three favorite things today. Ahh, the simple feel good things in life!  These three things also coincide quite perfectly with today's rainy forecast.

Big Mugs
I like big mugs and I cannot lie...okay, sorry just had to write that!  But for real, I love big mugs.  There's just something comforting about wrapping both hands around a big mug filled with steaming, hot green tea.  With everything in life, when you can take an every day "go through the motions" task and instead make it an experience...then you can begin to master the skills of living life with purpose and intent. Pretty deep for a Friday, eh?  While I do love the taste (and enormous health benefits) of green tea, I also thoroughly enjoy the experience of drinking the tea (or at times coffee-black) in my favorite go-to big mug - quite simply, drinking out of an ordinary coffee cup no longer has the same, "Ahhh, life is bliss", effect on my mood! 

One of my favorite green teas paired with one of my favorite mugs. 
Mug above is sentimental as I purchased it during a trip in Miami
in which my mother-in-law and I ran the 13.1 Miami Beach half-marathon!

Green Tea
"...green tea is like a wonder drug. Its anti-aging and antibacterial qualities are as renowned as its reputation for fighting cancer, combating allergies, and lowering blood pressure."  - Skinny Bitch
It seems that I have known even as a child that the consumption of green tea is good for me.  I now look at it is a "miracle" in a cup. The health benefits are numerous; ranging from lowering cholesterol, blood sugar levels and managing obesity to being a possible preventative of high blood pressure, certain cancers and neurological disorders.  Just do a quick Google search and you'll be amazed at the outpour of information and research done on green tea....the results are astonishing - in a extremely positive way!

With a regular, daily dose of green tea, you could reap hundreds of health benefits.  While it was difficult to narrow down, here are my top 3 health benefits via nutritional supplements:

1.  Promotes weight loss.
Both green tea and green tea extract have been shown to fight obesity and lower LDL cholesterol – both of which ultimately lead to a reduced risk of heart disease and diabetes. The polyphenols in green tea are extremely useful for dissolving triglycerides, a substance in the liver and small intestine made up of mostly sugar and fat, and this is thought to be the reason green tea benefits fat loss. EGCG is also known to stimulate your metabolism and accelerate weight loss. When combined with the caffeine in green tea, this causes your central nervous system to release fat into the bloodstream to be used as fuel which burns your body fat off.

2. Reduces and prevents acne.
Green tea benefits acne in a number of different ways. It’s antibacterial properties attack and kill the acne bacteria while the anti-inflammatory benefits of green tea reduce the swelling and redness. Antioxidants fight against free radicals which damage the skin and make it more susceptible to acne also help to balance hormone levels to help prevent future breakouts from happening.

3.  Slows the aging process to prevent wrinkles.
One of the latest benefits of green tea is the effect it has on your skin and the aging process. It is again down to the antioxidants that prevent cell oxidation and damage that can make you look older than you really are. Studies are mixed on this particular green tea benefit as new research has come to light which suggests the full benefits can only be had by applying green tea topically to your skin. However, many people have found that potent green tea extracts do have a positive effect on their skin, leaving it softer, more supply and younger looking.

I'm a lover for caffeine green tea in the morning and as a mid-day pick me up
with and caffeine-free green tea for evening hours.
Enjoyed best with a splash of lemon!

Lemon

Many people don't realize the magnitude of health benefits reaped from adding lemon to your water (or herbal tea). I like to add lemon to my water several times a day.  Once you know the benefits, you too will want in on the prize...or prizes for that matter! 

Here are my top 5 health benefits of lemon water (via LifeMojo)

1.  Good for stomach
Lemon can help relieve many digestion problems when mixed with hot water. These include nausea, heartburn and parasites. Due to the digestive qualities of lemon juice, symptoms of indigestion such as heartburn, bloating and belching are relieved. By drinking lemon juice regularly, the bowels are aided in eliminating waste more efficiently. Lemon acts as a blood purifier and as a cleansing agent. The intake of lemon juice can cure constipation. It is even known to help relieve hiccups when consumed as a juice. Lemon juice acts as a liver tonic and helps you digest your food by helping your liver produce more bile. It decreases the amount of phlegm produced by your body. It is also thought to help dissolve gallstones.

2.  Excellent for Skin Care
Lemon, being a natural antiseptic medicine, can participate to cure problems related to skin. Lemon is a vitamin C rich citrus fruit that enhances your beauty, by rejuvenating skin from within and thus bringing a glow on your face. Daily consumption of lemon water can make a huge difference in the appearance of your skin. It acts as an anti-aging remedy and can remove wrinkles and blackheads. Lemon water if applied on the areas of burns can fade the scars. As lemon is a cooling agent, it reduces the burning sensation on the skin.

3.  Aids in Dental Care
Lemon water is used in dental care also. If fresh lemon juice is applied on the areas of toothache, it can assist in getting rid of the pain. The massages of lemon juice on gums can stop gum bleeding. It gives relief from bad smell and other problems related to gums.

4.  Good for Weight Loss
One of the major health benefits of drinking lemon water is that it paves way for losing weight faster, thus acting as a great weight loss remedy. If a person takes lemon juice mixed with lukewarm water and honey, it can reduce the body weight as well.

5.  Controls High Blood Pressure
Lemon water works wonders for people having heart problem, owing to its high potassium content. It controls high blood pressure, dizziness, nausea as well as provides relaxation to mind and body. It also reduces mental stress and depression.

Big Mugs, Green Tea, & Lemons ....
Good for the Mind, Body, & Soul!

Keep it Clean & Enjoy the Ride,

Mrs. Skinny Fat

All-in-One Colorful & Clean Mahi Mahi Meal

Last night, I poured through my fridge pulling out all of the ingredients on my oh so short "Okay to Eat" list - and decided to mix them all together!  The end result was simply sensational!  I'll let the pictures do the rest of the talking! 

Asparagus, Red & Yellow Peppers, and White Onions

all placed on top of parchment paper. 
You could of course use whatever vegetables of your liking!

Fun Fact:  Baking fish in parchment paper or tin foil - known in France and gourmet cooking circles as en papillote - steams the fish with a minimum of fuss and equipment.
So true!

Add a filet of Wild Caught Mahi-Mahi and top with some fresh lemon juice, a drizzle of olive oil (it doesn't need it - I just wanted to add some healthy fat to the mix) and tons of ground black pepper with some organic dill.

Wrap the parchment paper up around the fish. You don't have to be perfect - I am, too, still mastering my wrapping skills!

Bake at 400-degrees for 15 to 20 minutes
or so - depending on the thickness of your fish. I need to get better at watching the clock as I always just bake until, well, until it's done! In this case, when it flakes with my fork:)

Yes, pretty spectacular! Just a lean protein, a little healthy fat, and lots of vegetables.  I didn't even miss the brown rice! It's fun to serve it right in the parchment paper -
made me feel like I was being fancy! :)

Keep it Clean & Enjoy the Ride,

Mrs. Skinny Fat

Drastic Results Requires Drastic Measures

Since even before the life of this blog, many of you have reached out to me as it relates to clean eating and have asked quite simply, "How do I get started?" While my responses have been tailored to your individual needs, I have recommended to each of you Tosca Reno's The Eat Clean Diet Recharged.  I love all of Tosca's books (and cookbooks too!), but this book is my favorite of the group - it provides you with just the right insight, reasoning, and necessary tools to get started with purpose. Many of you are now full force into the challenge of embracing clean eating.  I love the updates!  Your journey is as exciting as mine - seriously, it warms my heart to know that so many are adapting and loving the benefits of a clean eating lifestyle.

My Eat Clean Idol.  Tosca Reno, former
fat housewife turned fit!

Yes, clean eating takes time and planning, but it has come to be my way of life, thus there's really not a whole lot of challenge to it anymore. I can't imagine eating any differently than I do!  However, I can easily remember the days - years ago - when I would crave Oreo cookies and Doritos...(puke!) - Now if I happen to have a craving, it's for fruit, super dark chocolate (85% cocoa and greater), homemade "clean" pizza, and raw nuts.  Once you rid your life of junk, you'll never look back.  It's really that simple.

Well, even though I'm a clean eating fool, it's still not enough to get me stripped. My personal trainer, Cari Draft, and I are doing a fitness photoshoot together next week Thursday, October 20, so the pressure is on to peal off those last few pounds!   Throughout this week and next I will feel a lot like newbie as I venture down the road to my own clean eating challenge. 

Tosca Reno has a great plan in her book, "The Eat Clean Diet Recharged,"  - called "Cooler 1 Meal Plan".  The purpose this eating plan is for breaking plateaus, losing that last 5 to 10 pounds, early contest preparation, photoshoots, showing increased muscular definition, and quick weight loss.  It's super strict.  There's very little room for indulgence - which saddens me as I oh so look forward to that daily bite of ripe juicy pineapple. 

While using Tosca's plan as a foundation, I also decided to reach out to my beautifully fit sister-in-law, Jennifer Hansen, who is currently in contest prep mode for Nationals this coming November in South Beach. I wanted to get her take on the Tosca plan and see if she had any changes to it as I only have a total of 10 days to get where I want to me.  As expected, she had some slight modifications to the plan. 

So, for the next 10 days - I too will feel challenged and frustrated as many of you are embracing this lifestyle - just at a whole different level. I am a firm believe that drastic results requires drastic measures...now here's a true test!

My beautiful and amazingly FIT sister-in-law,
Jennifer Hansen - on her way to pro!

Here's My "Okay to Eat" List:

Complex Carbohydrates from Whole Grains & Starchy Carbohydrates
1 handful of quinoa, brown rice, or oatmeal.  OR - one serving of Ezekiel bread.
1 hand-sized sweet potato

Lean Protein
1 palm-sized portion eaten five times a day of chicken, tuna, egg whites, venison, or whitefish.
Good-quality, sugar and chemical free protein powder (Tosca says okay to use in replacement of any protein serving - Jen says no - so I will only use in moderation, when necessary)

Complex Carbohydrates from Vegetables
2 cupped handfuls eaten four times per day of cucumbers, radishes, tomatoes, leafy greens, broccoli, spinach, asparagus, green beans, sprouts, celery, bok choy, and any other non-starchy, low-Gycemic Index vegetables.

Complex Carbohydrates from Fruit
1 apple or pear per day - (Tosca says yes, Jen says no fruit at all - so I will only consume if desperately craving a piece of fruit since I am after all a fruit-aholic!)

Beverages
1 gallon per day of distilled water and herbal tea. 

Absolutely Avoid
Dairy products
Juice
Bread
Salad dressings
Spreads
High-sodium foods

At this hour, I am 650 ml away from getting my gallon of water in me (I typically drink this much anyway) and have ate my way through the day successfully.  Today was easy. Tomorrow may or may not be different. We'll see. I'm excited to see what results will come about through this strict clean eating plan.  The biggest thing that I will not be doing is consuming alcohol - which I think may be a huge contributor to why I haven't been able to break my plateau yet. With bachelorette parties, two weddings, and two fun-filled "fall" events now behind me, I'm in a much better position to stick to my guns and say no to that glass of red wine.

I invite you to take a challenge with me over the next 10 days.  Maybe it's as simple as getting away from that sugary cereal in the morning, or maybe it's eating more protein throughout the day, or drinking more water, or saying no to "easy pre-made freezer meals", or perhaps you, too, need to cut back on the weekend glass of wine, or two, or three... :) 

Whatever it is, take a challenge - one that will help you get that much closer to reaching your clean eating goals! I look forward to sharing with you in these days ahead but even more so, I look foward to hearing about your own challenge!


Keep it Clean & Enjoy the Ride,
Mrs. Skinny Fat

My Favorite Thing Friday

Seriously, Friday already?  You know you love life when Fridays sneak up on you way to fast! My favorite thing today is a favorite among many!  Drum roll please.... YOGATOES!  Some of you may be saying to yourself, YOGA WHAT? while others are raving fans already!  I first learned of YogaToes a few years ago but it wasn't until recently that I ordered my mom and I a pair...Yep, I am officially in the fan club! 

I love my feet.  But, if feet could talk they would tell you a much different story.   My feet, much like yours, take a beating day in and day out.  When I'm not pounding them on the pavement during a run, I'm squishing them into a pair of pointy-toe pumps.  Both of which, I can't imagine living without. So, I am attempting to be more mindful of showing my feet a little love that they so very much deserve. 

While intrigued by YogaToes, I have to admit I was skeptical of my purchase.  As soon as I received them in the mail, I slipped them on my toes.  It was just a matter of minutes before my skepticism flew out the window. They truly felt fantastic - not just during, but after I took them off as well. 

YogaToes are shown to relieve stress and tension, soothe stiff muscles, increase circulation, and relieve pain.  In my case, they certainly help relieve all that built up tension and make my feet feel much less achy...all within just 15 minutes! 

According to the official YogaToes® website, it states the following:

YogaToes are designed to naturally treat and prevent foot problems like bunions, Plantar Fasciitis, and hammer toes. They work by spreading, stretching and exercising toes. YogaToes patented design fits between, above and beneath toes to gently stretch them apart and away from the balls of your feet. This supports a return to a natural and healthy state, helping you avoid costly surgeries.

By placing the toes in a separated position, tight, weak muscles become more flexible and resilient. The joints in your toes should begin to realign as tissues become supple and strong. This realignment is the main component in helping fend off foot pain as well as a variety of foot problems, including bunions and hammer toes.

Bunions, Plantar Fascilitis, Hammer Toes?  No thank you! 
I will gladly wear these to prevent ALL of the above! 

Just a little vacation for my feet!

Without a doubt, YogaToes are definitely deserving of being my favorite thing every day of the week!  Yours too?

Keep it Clean & Enjoy the Ride,
Mrs. Skinny Fat

Rev Up Your Engines Veggie Omelet

Egg whites and veggies is an easy "go-to" breakfast or anytime of day for that matter.  It's the perfect combination of protein and complex carbohydrates - that ideal mix to rev up your engine and get the day started right!  When pulling this together I also added a healthy fat to mix by using organic coconut oil to saute the veggies thus coating the pan for the egg whites as well!

I have discovered that there's a lot of "haters" out there when it comes to the use of coconut oil.  Over the years, I've done my homework on the topic and can proudly say that I'm a big fan of organic coconut oil!  Yes, coconut oil is 90% saturated fat but what they don't tell you is organic coconut oil contains medium-chain fatty acids (MCFAs) which can improve your health in so many ways!  It is highly nutritious and also contains superior disease fighting fatty acid called lauric acid.  Not to mention, it's rich in fiber, minerals, and vitamins.  Do your homework, I bet you too will love what you discover!

The best kind is organic unrefined virgin coconut oil.
This will assure you that your product is certified organic and will not
contain added chemicals or genetically modified additives. 
When it comes to using it in your kitchen, remember a little goes a long way!

Fresh organic spinach with red and yellow peppers
sauteed with organic coconut oil. 
You could of course use whatever veggies to your liking!

It only needs a few minutes -
then set it aside to whip up the eggs.

Beat four eggs in a small bowl. Add lots of ground pepper.
Pour in hot pan and let sit until one side is cooked, flip. 

Throw on the veggies and fold over for the perfect
"Rev Up Your Engines"omelet!

Keep it Clean & Enjoy the Ride,

Mrs. Skinny Fat

High Five to Me - Healthy, Happy & FIT!

It gives me great pleasure to give myself a "High Five" for finally gaining control of maintaining a challenging, and constantly changing, fitness regimen. This is, after all, a big portion of what this blog is about.  As I had noted in my posts early on, staying committed to my workouts has always been a struggle for me.  While I was four years into the clean eating lifestyle, I could not seem to get a handle on getting fit...leaving me to be as I describe skinny fat. 

During this time running was in the mix, but as I learned over the years just running doesn't mold the body to perfection (defined by me of course).  Yes, I ran several half marathons but it's not like I was speed training, or breaking new records...and I was surely not consistent.  I'd go two weeks on, one month off; one week on, one week off; one month on, three months off...so as you can imagine - gains in my quest to be fit was nearly impossible. 

In my desperation to tone my body, I joined several group fitness classes, the gym, a yoga studio, etc.  While all taught me new things about myself - especially yoga - it just wasn't a sustainable lifestyle of me.  In other words, I failed - at every single one of them.  First I missed one class here and there, then a whole week, and then I was too embarrassed to even come back.  I know that I shouldn't have felt ashamed for letting my life take over and not sticking to the commitment as I had promised myself I would...but I did. It was easier to not face the crowd and be out the money - in each instance - so I was left to start over time and time again. 

In June of 2011, in other words just four short months ago, I made what I can easily call now the best decision ever as it relates to reaching my fitness goals. Via a Google search, I discovered Cari's OneonOne Fitness Training.  I immediately clicked "How to Get Started" and after reading through the content, I was sold.  In addition to her words, Cari's overall fitness appearance had me rest assured that she didn't just talk the talk.  I knew without even speaking to her that she was capable of molding me - that is of course if I was ready to commit to the challenge. 

Picture above - Fit Girl Cari Draft, Personal Fitness Trainer,
& Owner of EcoTrek Fitness (outdoor group workouts)

Pulled from Cari's website she so eloquently says it just right...

"As a personal trainer who designs custom-made workouts for clients, I always get fired up when the peeps seem motivated to get in shape... but three months later, several of them have just “run out of time”, “run out of money” or simply lost their desire to get fit and healthy for whatever reason.  There are several stages a person goes through when they come to me for help. Stage one would be thinking about making a change; then there’s deciding to change, making preparations to change, and finally, initiating actual changes! Sometimes when clients contact me too early in their process, they are doomed to fail.  The most successful fitness clients I have are the ones who have linked regular physical activity to the things that are important to them. Everyone needs to see, at some point, that regular exercise is essential and has to be a priority; once you find yourself in the stage where you are ready to initiate actual changes, THAT is the time to contact me!"
 

It was as if her words were meant for my eyes only.  I was ready. I quickly filled out the required questionnaire, submitted it via email, and Cari reached out to me within hours. We chatted shortly about my goals and set up our first meeting at local park.  During that first workout together, I was quickly aware just how out of shape I was. As I told Cari, looks are deceiving - I may be "small" but darn it all I huffed and puffed my way through it.  She was encouraging and made it known that resilience and discipline was going to be key in my success. 

One of the first things I told Cari was,
"I need you to help me get arms like yours!"

I have since met with Cari a total of four more times.  Each time, I get a brand new strength training workout that I commit to doing twice a week at home (I do them right in my backyard), along with running four times a week.  I've gone from the girl who hated ab work to loving it, to dreading pushups to thinking I'm pretty fantastic at them.  While we only meet once a month, Cari keeps a pulse on my progress. I love bragging to her - she was the first person I told when I bought my size 2 shorts, and the first person I told when I bought my first size 0 dress.  Each and every time with every mini goal under my belt I asked her, "Is this for real?"  My waist has went from a 30.75'' (across the belly) to 27.75''.  I haven't quite reached all of my fitness goals, but I LOVE that I am finally on the right track.  I'm closer now than ever before to being truly skinny and FIT.  Skipping workouts is not an option.  I'm as committed to them as I am to clean eating and that right there is worth a whole lot of high fives!  

This is the Before Clean Eating ME...

This is the After Embracing Clean Eating & 3 Months of
Personal Training with Cari Draft ME

Calls for a High Five or two, right?

Keep it Clean & Enjoy the Ride,
Mrs. Skinny Fat