Gut buster #6 - weigh in

How do you measure success?  It's difficult to actually be successful at something without a goal or metric with which to rate ones progress.  For healthier living it may be the number of vegetables and fruit you eat a day, or how often you work out each week, but one way to be certain is to weigh yourself.  If weight lose is your goal, this is a sure fire way to be successful - 75% success rate!

BUT do not focus on the number alone because muscle weights more than fat and the best way to lose fat is to gain muscle which is essence will increase your overall weight initially.

FOCUS on healthy measurable life changes like the ones listed above - eating vegetables several times a day, working out at least four times a week for at least thirty minutes at a time, etc.

Failure to plan is planning to FAIL!  Without specific goals, you will not succeed.

"Weighing yourself at least once a week will make your diet a success.  3 out of 4 dieters who weighted themselves once a week stuck with it." ~ MH

Yummy kale saute - a delicious organic GF side dish or snack

A large bunch of Organic whole kale leaves (the stems are bitter so it is best to get the whole leaves so you can remove the stems easily - I then juice the stems - yummy!) You can also use collard greens, mustard greens or any type of greens you desire.

3 garlic cloves, peeled and minced (I usually use 10-15 cloves because I LOVE garlic!!)

juice of one organic lemon (or a tablespoon of organic lemon juice) - this cuts the bitterness of the greens and adds a nice flavor

1/2 cup white wine or organic chicken stock or water

2 tablespoons organic extra virgin olive oil

In a medium sauce pan, heat olive oil.  Add garlic and sauté until just starting to brown (be sure not to burn the garlic but you want to cook it a bit so it isn't too potent).  Add white wine and lemon juice and bring to a simmer (a few bubbles). Wash and break off kale leaves from stems in 2-3 inch pieces.  Add kale and stir frequently until leaves darken in color and become soft.  The longer you cook the kale the less bitter and softer it becomes.  I usually cook the kale for only a few minutes.  ENJOY!!!!!

Winter Squash and Lentils - yummy, hearty, delicious, GF, vegan winter meal

Winter Squash and Lentils  *This recipe requires overnight preparation of the lentils*

Ingredients:
One 3-4 pound winter squash (I used Butternut but you can use Acorn, Pumpkin, Hubbard, or Kabocha)
1 1/2 cup lentils (I used green but any color will work)
3 cups chicken or vegetable stock
5 large kale leaves, de-stemmed
1 large onion, chopped small
2 garlic cloves, minced (I used 10-15 cloves because I LOVE garlic)
1/4 cup olive oil
sea salt
freshly cracked black pepper
dash cayenne pepper (optional)
1 teaspoon dried thyme
1 bay leaf
1 tablespoon apple cider vinegar

Preparations:
1) Soak lentils overnight (at least 8 hours) in 4 cups of water and 1 tablespoon of apple cider vinegar.  Store in a warm place in your kitchen while soaking.  Rinse the lentil well and allow to drain in a colander or strainer until ready to use.
2) Preheat the oven to 375F. Wash and cut squash in half and remove seeds and membrane.  Cut each half again into long, wide wedges.  Place in roasting pan (I sprayed with olive oil to make it easier to clean afterwards).  Drizzle olive oil on squash and sprinkle sea salt and black pepper on the squash.  Bake in the oven until fork tender and turning golden brown, 30-45 minutes (My butternut squash took an hour and a half!)
3) Chop onions and garlic.  Heat a 2-quart sauce pan over medium heat with a few tablespoons of olive oil.  Sauté the onions until translucent, about 5 minutes.
4) Stir in the garlic.  Cook for a few minutes then add lentils, thyme, cayenne pepper and bay leaf.  Add stock and simmer until the lentils are cooked, about 20-30 minutes.  Stir in kale and allow them to wilt, about 5 minutes.  Taste and season with sea salt and black pepper.
5) When the squash is done, cut the wedges into large triangles and spoon the lentil/kale mixture over the squash and serve warm.
6) ENJOY!!!!!!!!

Gut buster #8 - skip your workout - NO WAY!

Skipping your workout today will make you 61% more likely to skip one next week.  Make excuses TO work out instead of not to work out.  Partner with a buddy to help motivate you and keep you focused.

Check out this website for quick and easy workout ideas: http://blog.codyapp.com/category/workout-more-frequently/page/7/

Mini egg frittata - amazing delicious easy GF breakfast, snack or appetizer

Mini egg frittata - amazing delicious easy GF breakfast, snack or appetizer

These little babies are wonderful and perfect for a quick, healthy breakfast, snack or appetizer.

As a base you need:
6 eggs (I always use free range, vegetarian fed, organic, even though they are a little more expensive)

1/2 cup milk or alternate (I use So Delicious sugar free unsweetened coconut milk)
salt & pepper, to taste
1 cup cheese (I usually use feta or sharp cheddar depending on what I have on hand/other ingredients used)


Your choice to add:
1 cup of veggies - here is where you can be creative or use up what you have on hand.  I typically use fresh or frozen spinach with feta cheese and a healthy dash of Frank's Hot Sauce.  Other ideas are zucchini and bell pepper.  Many receipts include onion and garlic neither of which goes well for me first thing in the morning.  If you find a combination that you enjoy, please feel free to share it!

Directions:
Heat oven to 350F.  Beat eggs, milk, salt and pepper. Add cheese and veggies; mix well.  Spoon or pour evenly into 12 'greased' (I used coconut oil spray but they stuck a little, so I'd recommend olive oil spray) muffin tin.  Bake until just set, approximately 20-25 minutes.  Serve warm and they are easy to reheat in a microwave oven. ENJOY!!!!!

Easy crockpot black beans

Easy crockpot black beans with tomatoes and peppers. 

Ingredients:

• 1 tablespoon vegetable oil
• 1 cup chopped onion
• 1 large red bell pepper, chopped
• 1 large green or yellow bell pepper, chopped
• 3 to 4 cloves garlic, minced
• 1/2 cup chopped celery
• 1/2 cup chopped carrots
• 1 can (28 ounces) tomatoes
• 1 cup V-8 juice
• 2 cans (15 ounces each) black beans, drained
• 1 can (4 ounces) chopped green chile peppers
• 1 small jalapeno or serrano chile pepper, seeds and membranes removed, minced, optional
• 1 tablespoon chili powder, or to taste
• 1 teaspoon ground cumin
• 1/2 teaspoon coriander
• salt and pepper to taste

Preparation:

In a skillet over medium highheat, heat oil; add onions, bell pepper and garlic. Sauté vegetables until tender. Spoon vegetables into slow cooker.

Add remaining ingredients except salt and pepper. Cook on low 5 to 7 hours, or until stew is thick. Add salt and pepper to taste. Serve with rice or warm flour tortillas.
Serves 6.

Gut buster #7 - walk it off

DOG WALK!  Take your dog or your neighbors dog or grab a friend and walk.  15 minutes burns 61 calories...make it an hour and burn 244!!!   :-)