Sweet Potato Oat Bars

I love when I look at a list of ingredients from a recipe book and every item that it calls for is at my finger tips!  When I first started down the path of clean eating, that wasn't by any stretch the case.  Oh...how far I've come! :)

As I have said several times before, when it comes to living this lifestyle Tosca Reno stands out among the rest in terms of her resilience in igniting the eat clean movement among the masses...spreadin' the love one person at a time. She's making a dent - that is for sure!  I love her books - I own them all - in fact, several of them I own more than one copy so I can "give-it-away" when I meet someone who seems keenly interested in making the change but who's also not necessarily the type to run out to the bookstore and jump on it. Handing off a turn-key "your lifestyle changes now" book is a feel-good way to help someone start TODAY and not tomorrow (crossing my fingers...err and toes!).  I use to let people borrow my books but time and time again I found myself feeling a little (okay, A LOT) lost without out them!  

While I am a woman who loves being immersed in words, I also thoroughly enjoy testing out her many many recipes and so appreciate the full color, full page, photo that compliments each dish.  Tonight, taken from one my favorites, and the one that I tend to recommend most, The Eat Clean Diet Recharged, I pulled together her clean Sweet Potato Oat Bars (page 290) with just a few minor modifications.  The aroma that came from the oven was worth the effort alone! 

Ingredients

• 1 Tbsp Olive Oil - I used organic soy oil as I never like to "heat" olive oil. 
• 5 Sweet Potatoes
• 4 Cups Oats - not instant folks - get the real stuff
• 3/4 Cup Skim Milk - I used organic soy milk -
• Soured with 1 Tbsp Lemon Juice - I used fresh
• 1/4 Cup Finely Ground Flaxseed - So easy to grind your own flaxseed with a coffee grinder...inexpensive must have kitchen item!
• 1/2 Cup Maple Syrup - I used about 1/4 cup Raw Agave Maple Flavored....Love agave because it absorbs slowly into the bloodstream (low GI) so doesn't have a significant impact on blood-sugar levels and best yet is a little goes a LONG ways. 
• 2 Tbsp Pumpkin Pie Spice 
• 2 Tbsp Coconut Butter
• 1/2 Cup Dried Fruits (raisins, dates, cherries and/or blueberries), chopped - I used organic dried cherries.
• 1/2 Cup Raw Unsalted Nuts (almonds, walnuts and/or pecans), chopped - I used a combination of raw almonds and pecans.   
• Pinch of Sea Salt

Directions

1.  Preheat oven to 350 degrees. Prepare a 9" x 13" (1" deep) baking dish by coating lightly with olive oil - I used parchment paper instead.

2.  Prick sweet potatoes all over. Place in oven and bake until tender. (Note, only until tender, I cooked mine a little too long making my bars a little more moist than desired) Remove from oven and let cool. When cool enough to handle, remove potato peels and place flesh in a large mixing bowl. Leave oven on and set heat to 400 degrees.

3.  Add all remaining ingredients to sweet potato mixture. Mix well.

4.  Press into prepared baking pan. Bake for 30 to 35 minutes or until golden on top.

5.  Remove from heat and let cool. Cut into squares.

Sweet Potato Bars warm out of the oven...So yummy!

I will be enjoying a square of these in the morning with my six egg whites!
Want one?  I have plenty to share! :)

Keep it Clean & Enjoy the Ride,

Mrs. Skinny Fat
Nutritional Value (based on no alternations to the original Tosca Reno - Eat Clean Diet Recharged! recipe)
Calories: 189 - Calories from Fat: 43 - Protein: 6g - Carbs: 31g - Total Fat: 5.5 - Saturated Fat: 1g -
Trans Fat: 0 - Fiber: 4g - Sodium: 20g - Cholesterol: Omg - Sugar, 8g

Checkin' in with Kait M.

About a month ago, you may recall my feature on clean eating newbie, Kait M.  Since then, some of you have reached out and asked if she's still trucking along on this whole clean eating bit...What's the latest on her success? How much has she lost? - etc.  I believe this is all in an effort to validate that clean eating works and answer the ultimate question that YES, it could work for you, too! 

Well friends, I was also curious on what this past month had in store for Kait ...  I wondered what challenges did she face? What lessons did she have for us?  Over the weekend, I reached out to Kait with all of our questions in-hand, and this is what she had to say...

----

Hey Mrs. Skinny Fat & Friends!

It’s been about six weeks now on my clean eating journey!  Life is just as crazy as ever, but I’ve learned I can have great success as long as I am planning ahead.  It’s the mornings I wake up and haven’t prepared or thought about what I will eat that day in advance that I find myself falling into old habits. Unfortunately there have been plenty of those meals… or whole days… but I just start right back over.  And I’m famous for the mentality, “Well, I messed up already, the whole day is pretty much shot."  However, I’ve gotten WAY better at this.  Just because I may not have had the cleanest meal available at lunch, doesn’t mean I shouldn’t still do my best at dinner.   

Kait with her two little ones. Photo taken
earlier this month by Eric Miron Photography.
I don't know about you, but I think
this photo screams success...

My biggest struggles still are dining out, I’m nowhere near “That Girl” yet.  I also struggle with sticking to my guns if we are invited to a friend’s house for dinner.  I don’t want to be rude or unsocial, so I end up eating what is served; another obstacle for me to overcome.

I’ve also been really struggling to find time in my day to exercise.  I work full time, and have two little kids to spend time with in the evenings.  We belong to a gym, so I’ve started going at lunch time 3 days a week.  I’m not working out hardcore, but I’ll pack a bag and change quick in the locker room and then jump on the elliptical for 30 mins, freshen up quick and change and head back to work.  I can usually do this in a little over an hour and I figure it’s still better than no exercise at all.

However, even the small strides I’m making have made a tremendous impact on my energy levels, and have made me feel amazing.  The scale hasn’t moved much, but my clothes are fitting better than they have in years!  And I’ve noticed some extra looks in my direction. ;-) I’m excited to keep chugging along, and tighten up the reigns a bit, and watch as my body continues to transform.

-Kait

----

I SO appreciate that Kait brings nothing but honesty to the table with this update. As much as I love to applaud success, I also applaud a truthful reflection...one that brings you to a greater understanding of your weakest links and most importantly lays the foundation for how you are going to overcome it.  I have no doubts that many of your can relate to Kait and these struggles on multiple levels...this is what this blog is all about.

I think there is a key lesson in this post.  Planning is everything.  Right away, Kait acknowledged that if she planned...success would follow.   Let's all make a point this week to plan out our meals, have clean eating in the forefront of our minds...in other words, invest in our bodies, and try to do a little bit better than last week. Whether it's two steps forward, or just a little baby step...progress IS progress.  You don't need to start a journey at the perfect opportunity, a journey - or small change for that matter - can start right this very moment. Go on now, make it happen!
Keep it Clean & Enjoy the Ride,
Mrs. Skinny Fat
P.S.  Thank you Kait for keeping us up-to-date.  We're cheering for you!  Already looking forward to checking in on your progress a month from today. That's a whole lot of time to do a lot of good! 

What the Heck Happened?

Yikes! What happened to me yesterday?  Well, I'm wondering the same thing.  I came home from work around 7:00pm, made a quick high protein dinner, ate, and decided to sit down on the couch to read a book and let a little digestive action take place before my scheduled run.  I don't think I got two pages in the book before I passed out. I slept so hard that I didn't awake until midnight...very confused....as you can imagine.  The 5am thing must have sucked the life out of me!  Or maybe it was just the week in general.  So, yesterday I missed my workout....ahh!! I'm shucking this one to "Life Happens". 

On my very empty stomach, I went to my chiropractor this morning and did a bio analysis.  The last one I did was in November 2010.  I was expecting to see a drastic difference in the results from who I was then to who I am now.  In all honesty, I expected to be able to flush this whole self-proclaimed skinny fat description right down the you know what.  That unfortunately wasn't the case...not by any stretch. 

The test started with my weight;  I weighed in at 121 - making that a total loss of 6lbs. As I internally celebrated the weight loss news, the test results printed off.  This is where it takes a turn...the analysis revealed a LARGE percentage of body fat among other startling news.  UGH!  More to come on this in the very near future including his proposed solution...a challenge that I will fully embrace as of November 1, 2011.

I am eager, and willing to take those drastic measures to feel my ultimate best. As great as I feel the majority of the time, and as much strength as I have gained in these last almost 5 months, I'm still on a journey to being truly healthy, fit, and having that crazy amount of  energy that make headlines.  I'm okay with this not being "easy" - only because I know that I am on the right track.  Each rock I overturn, the more I am able to connect the dots and gain a deeper understanding of me. Of my body.  After all, if I don't take care of it, where else will I live?


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

Early Morning Conversation

My latest challenge that I have for myself is to be a 5am riser, daily.  This week, I promised myself a soft launch (my marketing lingo) into embracing this new day part.  I'll admit, today was the first day that I actually did it. Next week I'm going to push myself on this one...no sissy excuses allowed.  One thing at at a time though, right?

Upon rising, I drank my two liters of water and began my breakfast prep.  Mr., who is a frequent 5amer was already awake and into his routine as well...which isn't exactly aligned with mine - he gets right up and at it (in terms of work).  My morning routine - no matter what time I rise - is all about my body, and getting the proper fuel.  Six egg whites and 1/2 cup of oats later, I get myself in the shower feeling like I'm way ahead of the game with the early start.  See, this is why I want to be a morning bird...feeling so accomplished, so early? I'll take that!

Today was a rare day that Mr. & I rode into the office together...leaving the house a little after 7am.  On the commute, I mentioned that I was feeling ravenous.  He looks like me, and even in the dark I can see the confusion on his face, as he says, "You just ate a massive breakfast!"  In the words of my mother-in-law (as she so often says), I thought to myself, did you just meet me?  First of all massive?  Nah, that was one of my first of five to six small meals of the day...secondly, I don't need a clock to tell me that it was more than two hours ago!

I didn't say any of that though...as clearly he has to already know those things...this isn't exactly a new gig for me.  Instead, I just looked at him, smiled and said, "I know, weird, right?"

The joys of being a clean eater.  Eat often. Adhere to the quantities that others define as "massive" and get this, you'll still lose!

Keep it Clean & Enjoy the Ride,

Mrs. Skinny Fat

PS.  It's My Favorite Thing Friday today!!  Stay tuned

Just a Little Weigh-In

The fitness photoshoot planned for today was canceled earlier this week due to the rainy forecast.  It has now been scheduled for Sunday...So flippin' excited! As you may recall, I've been eating under Tosca Reno's Cooler #1 Plan (modified slightly) in preparation for the shoot and also in an effort to break my long standing plateau. While it hasn't always been easy...my commitment has never been greater.  I have a goal insight - and my only job (as it relates to my health) has been to stick to the plan, one day at a time, with one foot...(errr or is it fork?) in front of the other.  This means eating as the plan states, no alcohol, and six workouts a week - no ifs, ands, or buts about it!

Me after a 5-Miler...
Missing this weather already....was it really just last week?
'Tis the Season for Layering!

As of today, I have lost 5.5 pounds - YES, 5.5 - right from my problem area, my tummy.  I feel drastically lighter.  The science of how our body works...well, it's pretty amazing.  What I noticed most about this past 11 days, is my extremely positive attitude.  I'm a words of affirmation person, always have been.  So, naturally, speaking to myself - the same way I desire others to do so to a certain degree-  with positive, motivating, feel good words, has made a tremendous impact on my day-to-day progress.

An affirmation is a positive statement you make that allows you to clearly envision your goal.  You say it like it's already real...making what you vision...what you see....a reality!

Here's a sampling of what's inside my head:

   My body is getting stronger, slimmer, and healthier every day.
I only feed my body good, clean, whole, foods.
I am fully committed to reaching my ideal weight.
Every day, in every way, I am stronger.
Building muscles - my muscles - is a beautiful thing.

Still not convinced?  Watch this video....not only inspirational...but leaves you saying to yourself (who else!), "How Great Am I?"

Let me go ahead and answer that for you...

"Pretty damn great!" :)

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

My Chewing Problem...Solved

I attended a seminar earlier this week called, "The RAW Truth on Nutrition" presented by Garden of Life Founder and CEO, Jordan Rubin.  It's times like these that I realize how much I have left to learn and discover as it relates to food and its impact on our health - from the inside out. In the couple hours that I spent listening to Jordan, and the follow-up of briefly flipping through his latest book, I determined that I now literally have enough blog content to last me a year!  Talk about getting a wealth of information - so many more topics to further research - in short period of time. 

There was one instance (okay, there was more than one but for the sake of this article we'll just stick to the one) in his presentation in which I literally kicked myself for my short term ignorance!  Here I am so careful of every little ingredient that hits my lips, yet I was mindlessly beyond guilty of taking in a whole lot of chemicals throughout the day, every day.

The culprit was none other than chewing gum.  Like most Americans, I too go through several pieces of sugar-free chewing gum a day.  When it comes to food, I avoid the words sugar-free like the plague, yet I gladly popped a piece of gum time in and time out without thinking twice about it - especially lately.  Since last week Monday, my diet has been super strict in preparation for an upcoming fitness shoot (five pounds down - whoot whoot!)  and with that I have noticed my gum intake has gone way up.  I think it was mostly an effort to keep my mouth feeling busy... I bet I was going through ten pieces of gum a day - in which I would chew on each piece for five minutes or less. See why I wanted to curl up and hide?  Ugh!

I read labels on everything, yet I never decided to read the packaging of a pack of gum...well, friends it's a whole lot of artificial everything! While I walked away from the presentation with a whole lot to digest, kicking my gum habit was something I knew I could implement in my life immediately. Cheers to the end of my gum fetish era...unless of course it's from the health food store! 

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

Fitness on the Go

I've been on the go quite a bit these last few weeks.  Over the years, I have become rather savvy at eating clean while on the road, and in these past few months of training I've had to adapt and take the challenge of getting in my workouts while on the go as well.  It's not always easy.  I feel way more like a pain in the a$s when I'm planning the day around where my workout will fit in with the schedule at-hand.  Feeling like I constantly have to remind those around me that my workout is planned for "x" time - in fear of that small time slot getting filled with something more "important".  Maybe it's just because while I'm now use to being that girl as it relates to food, I'm still adjusting to feeling a tad selfish (Selfish about investing in my health? Odd, huh?) about owning my time for getting fit. 

Fitness with a Friend

Recently, while on the go, I had the pleasure of working out with one of my best gal pals, Michelle.  Our friendship began in Lansing, MI - almost six years ago - where I interviewed with her for a marketing internship position.  We still laugh about this day; I was so eager for this gig and little did I know then that she was equally eager for the (free) help! My memory is a funny one...swear I can't remember most details of life, yet I can recall in all specifics this day including Michelle's outfit, hair style, the room we interviewed in, our conversation, etc.  Needless to say,  I got the job and since then, Michelle has grown from my mentor to one of my closest friends.  It's not always easy keeping a pulse on each others' busy life - especially while living in separate states - but I'd say we do a pretty fine job of staying abreast of the day to day one way or another!

I had so much fun hitting it hard with her by my side. Man, the workout went by fast!  While she isn't exactly replaceable, it did remind me how great it can be to have a workout partner and - can't believe I am going to say, err write this -  in a gym setting!   

While I promise you that the workout was intense...at times we were laughing so hard that from an outsider's point of view it probably appeared more like childsplay!  Ahh, great friends are those you can pick up right where you left off - and in my experience are truly hard to come by.  When you have one, keep 'em close, keep 'em part of your "core".   

A Friend Is
A push when you've stopped.
A word when you're lonely.
A guide when you're searching.

A smile when you're sad.

A song when you're glad.

A friend is someone
who understands your future, accepts
you today, just the way you are.

Michelle snapped this pic while commenting on my baddass broken finger!
Psshhh what about those baddass biceps that are slowly taking shape?

Michelle breaking it down with the squats! 
Tightening the behind is what it's all about!

Cracking ourselves up (who knows why) as she goes into the ab routine!
Loved that FUN & FIT went hand in hand! 

Switch up your routine and grab a friend, hit the gym, or pound the pavement together!

Keep it Clean & Enjoy the Ride,

Mrs. Skinny Fat