Easy Dinner Idea

Seafood is a staple in our house.  We make some variation of fish - salmon, mahi mahi, tuna steak, sword fish, etc - at least once a week.  Wild caught mahi mahi is one of our favorites because it's so mild in taste and easy to prepare.  This meal took little effort and was 10 times -- okay 100 times (ha!) better than the so called upscale restaurant we visited over the weekend. 

Main Ingredients

• Organic Carrots, slice, steam, and season with paprika and ground pepper. 
• Organic Spinach, raw
• Organic Mushrooms, whole, drizzle with sunflower oil, and season with organic red pepper flakes, garlic, sea salt, and ground pepper. Grill.
• Mahi Mahi - Wild Caught Fillets Thawed (I really like Full Circle brand), start by squeezing fresh lemon over it, then drizzle with sunflower oil, and season with organic garlic, onion, ground pepper, paprika, thyme, and a touch of rosemary (use whatever you like!) - Grill

Serving Suggestion:  Place cooked mahi mahi and
mushrooms on top of raw spinach.  Excellent!

Just another picture. Delicious and Balanced!

Made with Love,

Mrs. Skinny Fat

Yum Yum: Blueberry Crumble

For Christmas, my mom and dad bought me four really pretty green ramekins. I love using small bowls...small plates...so these were a great, colorful addition to my kitchen dishware.  Thanks, guys!

While I so enjoy them for everyday use, I was also on the hunt for great recipes specifically suited for ramekins.  Kudos to Tosca Reno for including a great, clean (of course!), dessert in her The Eat Clean Diet Cookbook (page 299).  The recipe called for granola - hence my efforts in making a clean, nutty, delicious homemade granola.

I love being able to indulge every now and then in a dessert, and love even more when I don't have to feel an ounce of guilt about it. This recipe is not only delicious, it's super easy to make, and offers a pretty presentation!  

Ingredients
6 Cups Blueberries, Fresh or Frozen **I had 4 ramekins...and did 3/4 Cup in Each = Total of 3 Cups Total --NOTE: I wanted my portions to be a bit smaller, but feel free to fill close to rim of ramekin for a pretty "spill over" presentation. 
1/8 to 1/4 Cup of Natural Organic Sugar or organic honey - I used about an 1/8 Cup of Organic Sugar
1 Tbsp Arrowroot Powder - I didn't have this handy so used 1 Tbsp Organic Corn Starch
4 Tbsp Water
2 - 3 Cups Granola or Muesli - I used a handful in each of Homemade Super Nutty Granola

Directions
Preheat oven to 375 degrees.

Place berries in individual baking dishes.

If you do not have ramekins handy, you could
also use a deep oven-proof baking dish.

In a small bowl, mix water and arrowroot powder
(or in my case corn starch) thoroughly.
Stir in the honey or sugar, and pour over the blueberries. 
Top with granola. 
Back uncovered for 30 to 40 minutes.

Serve right from the oven or at room temperature. 
I also enjoyed leftovers straight from the fridge!

**Mr. gave it the Stamp of Approval! Yep, it's that good!

Keep it Clean,

Mrs. Skinny Fat

Homemade Super Nutty Granola

Mmm...perfectly nutty...perfectly crunchy...
topped with a handful of powerful Goji Berries.
Read more on superfood below!

Like me, I'm sure you have been guilty - a time or two at least- of grumbling over the overpriced - not perfectly clean - granola options available on our store shelves (health food stores included).   Why is it so darn expensive? Why is it loaded with all that sugar? Why does the box/bag make it sound sooo healthy...but the label paints a completely different picture?

Hmmm... I wish I knew, too! 

Here's what I do know.  You can save yourself a whole lot of grumbling by making your own granola!

Mmm...this homemade granola is simply delicious! Not only that, it's incredibly easy to make. Once you make your first batch, you'll be hooked by the taste, the ease, and the "do it your own" price.  I made up the ingredients as I went by what I had readily available...please do the same! If you don't have maca, go without! If you don't like clove (my favorite!), use more cinnamon! Not a fan of cashews? Add more almonds. Make it to fit your taste buds!  You can not mess this up - trust me!  Once done and cooled, try adding goji berries (amazing choice!), dried dates, raisins, cherries, blueberries, apricots, etc.  Just be sure to read the labels...watch for sugar.

Ingredients
3 Cups Rolled Oats
1/2 Cup Raw Almonds, Sliced
1/4 Cup Raw Pumpkin Seeds
1/4 Cup Raw Pecans, Whole or Halves
1/4 Cup Raw Cashews, Whole or Lightly Chopped
1/4 Cup Flax Seeds
1/2 Tsp Organic Ground Cloves
1/2 Tsp Organic Cinnamon
1/2 Tsp Organic Ground Nutmeg
1 Tbsp Maca Powder --- Learn more about health benefits of Maca below...
3/4 Cup Unsweetened, Natural Applesauce
1 Tsp Pure Vanilla Extract
1/4 Cup Raw Honey, Optional

Directions
Preheat oven to 325 degrees.    

Mix dry ingredients in a medium sized bowl.

Mix applesauce, raw honey, and vanilla in a small bowl. 

Combine dry ingredients with applesauce mix. 
Make sure all dry ingredients are thoroughly
coated with wet mixture.

Spread mixture on a cookie sheet lined with parchment paper.
Bake approximately 45 minutes or until granola
is dry and golden in color. **Stir every 12 minutes or so.

Let cool completely, try and hold off on eating it all at once (ha!),
and store in an air tight container.  

Granola is inexpensive to make, delicious, healthy,
and makes a great snack!  Perfect topping on yogurt,
used in place of cereal, or as a topping on dessert
-- amazing recipe to come tomorrow!

Organic yogurt, topped with a handful of homemade granola,
topped with a handful of Goji Berries. SO GOOD.  Enjoy!

Made with Love!
Mrs. Skinny Fat

More about the Powerful Superfoods included:

Maca - Maca Powder is from the Maca root, a flavorful ancient superfood from Peru.  Peru is a place that holds a special place in my heart; it represents my first time traveling abroad and truly gave me the hunger for cultural experiences. Maybe that's why I am so keen on Maca... it has been cultivated for at least 2,000 years and consumed by Inca Warriors to increase strength and endurance.  It is highly nutritious food that has been used traditionally to gain increased energy, promote sexual desire, support fertility, and enhance immune system function.  It continues today to be a significant staple food and medicinal plant for the Peruvian people and is now widely available to the world as a whole food supplement. www.foodmatters.tv

Goji Berries - Goji Berries are grown on vines in the protected valleys of inner Mongolia and Tibet. The distinctively flavored red berries are a rich source of Vitamin C, having 500 times more Vitamin C per ounce than oranges. They are a superb source of Vitamins A, B1, B2, B6 and E and contain a full complement of protein with 18 amino acids and 21 trace minerals. Most of all they are an excellent antioxidant, making it an ideal natural whole food for reversing aging and protecting against disease. www.foodmatters.tv

Big Annoucement: Making It Happen!

This year, I gave myself
the gift of knowledge! 

I'm a firm believer that we should never blink an eye when it comes to making an investment in our health (ie - fueling our body with quality, whole foods) or our mind (knowledge is power).  My health and wellness journey over the last four and a half years has had a gradual build to where I stand today.  However, lately, my belief system and foundation has been shaping at an incredibly rapid pace; one of which leaves me hungry for more!  I have come to accept - embrace with open arms rather - that my passion for health, wellness, and happiness is not something I can't simply turn-off.  Much the same with my passion for writing, public relations, and marketing.  It's all part of who I am.   Isn't the combination rather fantastic? 

The more exposed I am to nutrition and living your ultimate life, the more I dig my heels into my belief that food changes everything.  We all should feel good - and I mean really good!  To do so you must have proper fuel, but it doesn't stop there....feeling good also includes being balanced -  believing that you are worthy, in other words,  loving yourself, having happiness in your relationship and your career, feeling empowered from physical activity - from movement, and having true peace with your faith.  Feeling good is beyond a beautiful thing! 

I am so excited to announce that I have decided to take my passion for proper fueling and living a balanced life to the next level.  I am officially a student at the Institute for Integrative Nutrition (IIN).  I have no doubt that this silly blog of mine helped me take the leap for continuing my education.  Seeing your life change by sharing with you the little bit I know, strikes a cord deep within - I so love that I get to play a part in it!  Change in your life is so possible.  It's proven time and time again that a whole lot of simple adds up to greatness!

IIN is the world's largest nutrition school with this mission: To play a crucial role in improving health and happiness, and through that process, create a ripple effect that transforms the world. I am excited to be a part of a like-minded community, and with that, excited to transform my knowledge base leaps and bounds by the teachings of people that I have grown a tremendous respect for. Learning what you love can be just as contagious as feeling good! 

While I don't give much buy-in to resolutions, I do believe it's powerful and impactful to give your year a theme.  2012 for me?  It's all about making it happen.  A year from now, I will be able to add Certified Health Coach to my list - and come to the stage - this stage - from a place of time tested knowledge.  How cool is that? 

Mr. & I New Year's Eve 2012
Celebrating 2011 & the fun-filled journey ahead!

Mrs. Skinny Fat

2012: Invest in Your Health Each and Every Day

New Year's Eve and all the hype that surrounds the annual holiday has never been much of huge deal to me.  In fact, I have found that it tends to bring a bit of frustration to the table with all the pressure that surrounds the date to do - take part rather - in something lavish. The best of times are often spent with those few who are at your core, and a cozy night in.  At this hour, my New Year's Eve plans are still in the molding stage.  Shocking to many, but this fact does not stress me out a bit as I know it'll be just perfect in its own right. Let's face it, these days I will gladly trade in my tights for sassy yoga gear without any twisting of the arm! 

Mr. & I NYE 2011

As for New Year's Resolutions, year after year I found myself guilty at making them and even more guilty at failing to reach my hefty goals each and every time.  I would often fall flat on my face after a measly week in!  I am convinced now that the "New Year" gave me that perfect excuse to binge my way through October, November, and December because I truly believed that my health would take a complete turn, and I would get in the best shape of my life, "after the New Year." I'm so thankful for my old journals to shed light into my former way of thinking, educate me of my failures, and to remind me just how far I've come. I no longer need January 1 to make change in my life, nor do you. Every day, I make the decision - THE COMMITMENT -  to put my health first - one action after another throughout the day adds up to a whole lot of great for my mind, for my body. 

This year, I would like to congratulate myself on some pretty fantastic accomplishments and commitment to some simple, yet critical, every day practices.

Drinking a Whole Lot of Water

• I drink one to two liters of water first thing upon waking, and before anything else enters my system.
• Every day I commit to the practice of adding lemon wedges to my water - excellent for digestion among many other benefits.
• I replenish my body and work to flush out the toxins with a minimum of one gallon of water per day, each and every day!  No excuses.. 

Going Organic, Eating More Raw, Embracing Superfoods & Experimenting w/ Protein

• Take pride in my fridge, take pride in my plate! I make every effort to fuel my body with quality, organic fruits, vegetables, "raised with love" meat, cage free/organic eggs, etc.
• If unable to find organic fruits/vegetables, taking the time to safely wash away the chemicals/residue. 
• I strive to be mindful of the importance of eating raw, and work towards my daily diet-makeup to be 51% raw - each serving.
• Superfoods have added new excitement to my life.  I strive to strategically incorporate a variety of them in my daily diet - and am constantly trying / testing new superfoods to see how my body reacts. Having reached the conclusion that I am my best doctor has truly changed my life. 
• Protein is a critical part of the diet especially with the goal of building lean muscle mass.  While I have recently added more lean protein from animal sources to my fueling regimen, I am also working to expose myself to all of the plant-based sources.  Fascinating!

Juicing & Blending: Life without Caffeine

• I have successfully replaced my morning cup of joe with fresh pressed organic juice.  This fact alone still amazes me...I've been a caffeine junky since high school! 
• I practice juicing at least four times a week - working my way up to seven!
• I am having a blast blending and experimenting with green smoothies. I strive to replace a minimum of one meal a day with a green super smoothie concoction!

Commitment to Fitness

• I have fallen in love with strength training and strive to hit the weights at least three times a week.
• I take part in a cardio activity at least two times a week - usually running - it never gets old!
• I have a new-found confidence when it comes to fitness exploration, indoors and out.  I am finding it rather exhilarating to try new things...it's an awesome way to get to know yourself better.   For instance, I never thought I like weight-lifting...boy was I wrong! 

Investing in my Education

• I am constantly reading new material online (blogs), watching videos, and learning modules on health and wellness.
• I subscribe and read 6 plus health related magazines every month.
• I love living my passion and experiment in the kitchen on a weekly basis.
• I am finding that one of my favorite activities is engaging in conversations with you, my readers, on your health and wellness goals. With each relationship, I learn something new about food, health...about myself!  Keep the emails coming! 
• **I am continuing my professional education...special announcement on this tomorrow!

What 2011 accomplishments are you most proud of as you move into the New Year? Take time to reflect, and celebrate all your successes!  And more than anything else, make the commitment to invest in your health each every day...Remember, it's perfectly OK to fill your journey with baby steps along the way!  

It's been truly encouraging, and most of all humbling to share this journey with you.  Your support means so much and I look forward to growing together in health and wellness!

Happy New Year Friends!
Mrs. Skinny Fat

Chocolaty Green Super Smoothie

I'm quickly learning that the beauty of green smoothies is that it's nearly impossible to "mess"up!  Start with what you have in your fridge/freezer and let your creative "juices" take over!  Blending green smoothies is truly something that you can begin practicing immediately, and continue to build upon your ingredient offering as you work to grow your list of superfoods.  It's not at all necessary to run out to the health food store and pick up every superfood out there.  Come on now, that would just be silly! 

Instead, start with some basics -  such as organic spinach, blueberries, bananas, chia or flax seeds, raw honey, almond milk - and add a new one to your fridge/cupboard once a month - or, if you are like me, with every shopping excursion. Also, the beauty of starting out with a short list of ingredients and adding along the way will help you determine which foods treat body best.  I promise you that you'll quickly become an addict of green smoothies, once you try it and feel the benefits, yes, FEEL the instant energy buzz -  you won't want to stop! 

Chocolaty Green Super Smoothie
Shown with Raw Cacao Beans

Chocolaty Green Super Smoothie - Ingrediants
4 Large Handfuls of Fresh Organic Spinach
1/4 to 1/2 Cup Organic Blueberries - Frozen
1/2 Organic Banana - Frozen

1 Tsp Spirulina
1/4 Cup Raw Cacao Beans - or one big handful
1 Cup Almond Milk
2 Tbsp Raw Wheat Germ
2 Tbsp Chia Seeds

Blend well, and enjoy!  I loved the guilt-free chocolaty taste. I'm also a fan of texture - with this smoothie each drink brings you a mouthful of cacoa nibs to crunch. So good. I promise! 

Not sold yet? Let me just tell you a bit more about some of the powerful ingredients listed above. 

Green Leafy Vegetables - Green leafy vegetables are so highly nutritious.  Recent studies continuously confirm that populations that eat a diet high in green leafy vegetables - such as spinach, kale, and arugula - run a far lower risk of heart disease and cancer.  Fresh raw green leafy vegetables contain high doeses of chlorphyll, easily digestible proteins, enzymes and a wide-range of vitamins and minerals.  Also, organic spinach is widely available and inexpensive.  A true baby step to investing in your health is upping your greens...start today!

Raw Cacao - Raw Cacao (pronounced "kuh KOW") is chocolate! The best form of chocolate in its original state, unprocessed, unheated, no fillers, and no additives.  Just 100% raw organic chocolate, unsweetened, and ready to eat.   Raw cacao beans contain possibly the worlds most concentrated source of flavor compounds and antioxidants found in any food. Cacao is extremely high in magnesium, and cacao beans are also one of the of the best snack foods for those looking to shed the extra weight as they contain very few calories, are extremely satisfying, and are natural appetite suppressors. If that's not all, just one small 28 gram serving of raw cacao beans gives 314% of the recommended daily allowance of iron.  Put that into perspective, that's 14 times more than antioxidant flavonoids than red wine, 21 times more than green tea, and 7 times more than even dark chocolate!  Who would have ever thought that chocolate could be so healthy?  Be sure to attain certified organic raw cacao in a powder, nib, or whole bean form as the temperature will not have been allowed to exceed 40 degrees Celsius - thus allowing all the heat sensitive vitamins, minerals and antioxidants to remain intact. Source:  Foodmatters.tv

Chia Seeds - Chia seeds are rich in omega-3 fatty acids, even more so than flax seeds. Another advantage of chia seeds are that because of their high antioxidant content, the seeds stay stable for much longer, whereas flax has a tendency to turn rancid.  You can substitute chia seeds in any recipe that calls for flax. And, unlike flax, they do not have to be ground to make their nutrients available to the body. Chia seeds also provide an excellent source of fiber (25 grams give you 6.9 grams of fiber) as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc.  Don't get me wrong, flax seeds are amazing - I just prefer the low maintenance that chia brings to my every day living!

If that's not enough, chia seeds are said to have two times the protein of any other seed or grain, five times the calcium of dairy milk (plus boron which is a trace mineral that helps transfer calcium into your bones), two times the amount of potassium as bananas, three times the reported antioxidant strength of blueberries, three times more iron than spinach, and copious amounts of omega 3 and omega 6, which are essential fatty acids. Super, indeed!

Another advantage: when added to water and allowed to sit for 15 or so minutes, chia seeds form a gel-like substance. Researchers suggest that this reaction also takes place in the stomach, slowing the process by which digestive enzymes break down carbohydrates and convert them into sugar.

Spirulina - Algae, anyone? Sprirulina (pronounced "spy-ru-leen-uh) is a cultivated micro-algae which has been consumed for thousands of years by the indigenous people in Mexico and Africa. It is one of the highest known protein sources on earth as it contains 70% complete protein in comparison to steak which consists of only 25% protein once cooked. Studies have shown that Spirulina can help control blood sugar levels and cravings!  Source:  Foodmatters.tv

Natural Raw Wheat Germ - Wheat germ is the heart of the wheat berry. It has a delicious nut flavor and is packed with nutrition.  In fact, just two tablespoons of wheat germ provides vitamin E - best known for its positive association with heart disease prevention, vitamin E has also been linked with a host of other health benefits including strengthening the immune system. It also provides 15% of the recommended daily value of folic acid.  This B vitamin is necessary for heart and blood vessel health, and for proper cell replication.

You gotta be sold now!?! One delicious meal jammed packed with amazing, powerful nutrients...And to think, this is just the start!  Green Smoothie Combinations = Endless Possibilities! 

Have a green smoothie recipe?  Please share! I would love to give it a whirl!

Keep it Clean & GREEN  - Get blending friends!
Mrs. Skinny Fat

Getting Stronger Changes Everything

I pulled down my 2011 wall calendar today, and found myself flipping back through the months reflecting some on all of my past daily workouts. I was taken by surprise to note just how many workouts I have added under my belt since I made the pact to myself to get fit - truly fit, once and for all.  The starting date - aka my first workout logged - was June 8, 2011.  Wow.  My commitment to five plus workouts a week has been strong and steady for more than six months. This is a first for me as I have always been the girl who practiced the one week on, two months off, one month on, two weeks off.  Sense of pride for this lasting commitment? Check the box.

Never in my life have I felt this strong. My constant worry of what the scale read, is long behind me. I feel amazing.  My biceps, abs, butt, thighs - just to name a few - feel tight, solid.  I constantly find myself flexing with pride for my husband.  Just the other day, I said inside my head while standing in my bra and undies - looking in the mirror - "You kind of look like a swimsuit model."  Two hours later, passing by my husband in the hall, he says, "You kind of look like a swimsuit model...only stronger."  Freaky, right?  He's either inside my mind OR my confidence in my own skin projects amazing energy and feel good, positive thoughts.  Confidence is a beautiful thing. It's contagious. 

I often forget that I am on a journey because I am having so much fun along the way. Sure, there are plenty of times when working out is the LAST thing I want to do...but not once have I worked out and regretted it, and that fact alone is enough to keep me moving. I still haven't reached my ultimate goal in terms of muscle growth and definition - in other words, I still have fat to lose, but the beauty is that I know I'm on the right path.  Gaining muscle takes time, and I have learned to respect the process.  My body is loving me lately and rewarding me with a vitality that I didn't know was possible.  I have no doubts that my recent detox played a large role in my energy break-through.  And to think, I'm high on life without caffeine!  I sit here in subtle amazement and reminded that I am my best doctor - and you are yours!

My current fitness regimen is three day strength training (upper, lower, and core designed by my personal trainer), and two to three days of cardio and/or "fun" with fitness.  I have found that breaking up my routine with a group fitness class, 5K run, or simply a workout with a partner, keeps me positive and mindful of my accomplishments. My group fitness class of choice is EcoTrek Fitness which is actually created by personal trainer, Cari Draft.  My favorite element of the fitness class is that it's outside - in all weather. Secondly, I love that it encompasses strength training, cardio, and flexibility all in a 75 minute fast-paced class. After each one, I'm always amazed by how quickly time went by.  It's the perfect add-in to break things up a bit and throw the body off with some new challenges.

I use to look at workouts as torture, and looking back, I can see now that it was because I never gave myself the opportunity to truly reap the benefits of fitness.  With every workout, I now know without any doubt in my mind that I am getting that much stronger.  Progress is progress, even when I can't see it.  I have learned that with physical strength boosts mental strength.  And with this added full-circle strength comes empowerment, with empowerment comes an attitude that knows the sky is the limit, and with that - success - defined by you of course - is sure to follow.

Back in the day...before committing to a clean eating lifestyle.
Ugh, I hated the way I felt then. 

Clean eating but minimal physical activity (off again/on again relationship)
= skinny fat

Four months into my workout regimen...Everything is a bit tighter, more definition, feel a ton better!

Recent photo.  Love how much my "problem area" - my tummy - has shrunk.
I can't even begin to count how many people told me that my gut was
simply genetics and never going to change.  Watch out, I'll be carving out those abs before you know it! 

Fun with Fitness! Cari Draft & I during the fitness photoshoot.

Upper body is my favorite to work!

EcoTrek Fitness Class - Coopersville series. 
I'm in the purple.  Awesome night!

5K Fun!  My time was 25:53.

More 5K Fun!  I won my age group!
Small accomplishments make you feel good!

More EcoTrek Fitness - I'm in the pinkish shirt.
Love sharing a good sweat with Mother Nature & friends!

Believe me, getting stronger changes everything, and is worth every bit of the journey. 
Keep it Clean & Enjoy the Ride,
Mrs. Skinny Fat