I have always eaten fairly healthy but when I turned 40 things changed. I couldn't get away with the treats that I use to so I had to change up some things. Focusing on whole foods was one of them. Whole foods are higher in nutrients, such as fiber, minerals and vitamins than processed foods and when they make up the majority of a diet, you can change your life. Whole foods allow nutrients to act together like they were meant to.
Guess what happened when I made I starting eating more whole foods? I fel full longer, I ate more food and lets be honest, I felt so much better.
Some of you have may be on this health journey already, so pat yourself on the back, its well worth it, and needed. For others, it's never to late to get started.
One thing I have learned is you don't have to eliminate recipes you love, you need to alter them to make them healthier and I am here to help you do just that.
"Healthy Eating is a way of life, so it's important to establish routines that are simple, realistically, and ultimately livable". Arthur Agatston
Here are a few of my favourites.
Breakfast:
Peanut Butter Smoothie (1 serving) (this tastes like a milk shake). I have this at least 3 times a week. I love the taste I feel like I am having a treat, its jam packed with protein and nutrients and it fills me up.
Ingredients:
- FASTer Way Vanilla Protein Powder 1 scoop (or any vanilla protein powder you have)
- Peanut Butter 2 tbsp (I use 1 scoop of the PB Powder)
- 1/2 a frozen banana
- 1 cup of almond milk (or milk of choice. I use Cashew)
If it is a low carb day I just use water and ice. If a reg carb day I use the above recipe.
Lunch:
Mediterranean Bowl (1 serving)
Ingredients
- Quinoa 1/4 cup dry uncooked
- Romaine hearts, chopped 1/4 head
- Chickpeas, cooked, canned 1/4
- Cucumber, chopped 1/4 cup
- Red Bell Pepper, chopped 1/4 cup
- Red onion, finely chopped 2 tbsp
- Hummus 2 tbsp
- Cooked chicken or turkey (for added protein) 1 cup
Sauce
- Extra virgin olive oil
- Apple cider vinegar 2 1/4 tsp
- Italian seasoning 1/8 tsp
- pinch of sea salt
Bowls are easy to make. I meal prep on Sundays so there is always something I can add to a bowl. Think protein, carb, green leafy veg, roasted or raw vegetables, beans. Then you will have a well planned plate.
Dinner:
Chicken is a staple in our house. It just goes with so many things and it is easy to meal prep so I love it.
This recipe is soooo good. I also love it because it is a quick recipe made in a skillet.
Orange Seersucker Chicken (1 serving)
Ingredients:
- sesame seeds 1 tbsp
- seasoning of choice for your chicken. I usually just do a garlic salt or salt and pepper 1.5 tsps
- unsweetened shredded coconut 2 tbsp
- everything bagel seasoning 1 tbsp
- panko breadcrumbs (gluten free) 1/3 cup
- chicken breast 6 oz
- avocado oil 1.5 tsps
- ground ginger or I use ginger essential oil dash, or 1 drop
- Coconut Aminos 1/4 cup
- Arrowroot Powder (to thicken sauce) 1/4 cup
- rice vinegar 1/2 tsp
- Orange Juice 1/2 cup
Directions:
Heat the coconut oil in a skillet over medium heat. Coat the chicken with avocado oil and toss in panko, everything bagel, chicken seasoning, and coconut.
Mix the sauce while the chicken cooks. Add the sauce, and simmer until it thickens and the chicken is cooked.
Sprinkle with sesame seeds and add to rice or raman noodles.
Desserts:
Chocolate Chip Brownies (Black Bean)
Ingredients
- 1 (15 ounce) can black beans, drained and rinsed
- 2 large eggs
- ¼ cup cocoa powder
- ⅔ cup honey
- ⅓ cup coconut oil
- ½ teaspoon baking powder
- Pinch of salt
- If you like peppermint this is great to add 2–4 drops doTERRA Peppermint essential oil
- ¾ cup chocolate chips, divided
Instructions
- Preheat oven to 350° F.
- Place all ingredients, except for chocolate chips, in blender or food processor and blend until smooth.
- Pour batter into large bowl and stir in ½ cup chocolate chips.
- Pour into greased 8x8-inch pan and top with ¼ cup chocolate chips.
- Bake 30–35 minutes or until toothpick comes out clean.
A few of my favourite people I follow for yummy recipes:
I don't often go searching for recipes these days because the FASTer Way to Fat Loss program has a ton of recipes within the app. So if I am looking for something sweet I look there first. Most of the recipes above are from the app because they are my favourite right now. When I wake up I don't have to think, I just look at my app and make what is there. Sometimes I change it but mostly just the snacks.
If you want your change your life, have meals planned for you, feel the best you can feel, I would love you to join me for my next round of the FASTer Way. It starts Monday September 25. Register
here.
Remember it is never to late to get started.
xoxo
Lisa