Recipes

Widdle Your Middle

  
Hello fitness friends! Are you still going strong? I am. It seems like pushing a car uphill, yet I keep going! 

My latest focus has been abs. I keep reading abs are made in the kitchen. It’s all about the diet. 

What are you eating? 

I have been eating fairly clean. Yet I wasn’t seeing speedy results in the ab department. 

I ran across an article that peaked my interest on the liver. When the liver is overloaded with toxins it is challenging to lose belly fat. 

I would not think my liver needed detoxing. I am not a drinker. Yet months of eating less than clean food choices left me with a mini belly I could not beat. 

When the liver becomes clogged with excess fat and toxins from a poor diet, it begins to store fat within itself — contributing to a continuing downward spiral of inefficiency. Extra pounds then begin to appear around the abdomen. Sugar and refined carbohydrates are the main culprits, although excessive alcohol consumption can play a part in fatty liver disease as well.

Learn more: Cleanse the Liver; Loose Belly Fat

The liver can be cleansed with diet modifications. 

7 Foods that Cleanse the Liver

There are also supplements that help cleanse the liver. Please talk to your doctor before taking any supplements. 

Antioxidant vitamins such as C, E, and beta-carotene; minerals such as zinc and selenium; B-vitamins that aid alcohol metabolism; and herbs said to “cleanse” the liver such as milk thistle, dandelion root, and schizandra, might help protect liver cells while ridding our body of poisons.

Source: WebMD

I have upped my antioxidants, cut out daily bread consumption, cut back on sugar-except fruit. I increased water intake and starting taking Milk Thistle. 

The results: in a week of detoxing my liver I’ve lost about 2 inches of fat off my stomach. I believe it’s more because there was no measurement of the upper abs. I have not changed my exercise regimen. 

I’ve lost 10 inches all over since starting this challenge. Most of the changes can be seen in my lower body. I will be working on my upper body more this next round which starts tomorrow! 

I cannot recommend detox enough. If you’re struggling to lose fat and you are eating healthy/exercising, think about detoxing. The best way is through diet. 

Eliminate alcohol, sugar, caffeine, fried foods, processed foods, bread, carbs that are not fruits and vegetables, drink lots of water and green tea. Please consult your doctor for diet changes since I am not a licensed physician. 😄👍🏼

Here are some recipes for detox waters: Detox waters recipes

Also make sure you’re getting enough rest. Sleep is vital to overall health. 😴😴😴

Here’s to another 21 days. Are you ready? I hope so. 

  

Erin 

Photos pulled from Pinterest.  

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Phase II Starts Today

  
Hello fitness friends, 

Are you excited to start phase 2? It starts today. 

How are you doing with your fitness and wellness goals? 

I am 1 week behind you since I missed a week due to a vehicle collision. I’m still progressing forward. I see some changes in my body. As I stated last post my skin is so much better. My stomach is showing results. Yeah for progress. I’m shooting for two workouts a day this week! 

Enough about me, let’s talk about Phase 2. 

If you haven’t started yet, I need you to do the following: 

  • Think about why you are starting this challenge? Write it out. We are more likely to stick with a program if there’s a reason. 
  • Weigh yourself and write it down. 
  • Take your measurements: neck, chest, left and right bicep, waist (natural), hips, left and right thigh, left and right calf.   
  • If you started 21 days ago, take your weight & measurements. If the scale hasn’t moved yet, no worries. This is a journey! 
  • Bonus. If you have someone to help, take photos of you in shorts and tank it’s super motivating. Front, side, and back shot. I have not done this yet. I may or may not. 
  • Go back to the challenge start and review! 21 Day Challenge
  • Have fun! Yes! What fun activity can you do that gets you moving? As stated check with your doctor befor starting a fitness program. Check out fun recipes that are healthy. Pinterest is filled with healthy recipes.   Lemon Rosemary Chicken Recipe

I am cheering for you! I will be checking in along the way with tips, motivational posts, and some recipes. 

You can do this. I believe in you. 

  
Warm Regards, 

Erin 

Photos courtesy of Pinterest. 

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Eating at Home

 

Photo Credit: Pinterest 

Hello fitness friends! I hope you are continuing to eat healthy, workout, and take care of yourself. One of the things I’ve been doing is cooking more meals at home. 

When you prepare your own meals there’s knowledge of what you’re eating. I’ve noticed by cooking my own meals there’s less bloating, less fatigue after meals, and I’m losing weight. I’m losing fat. 

So what am I eating?

Lots of vegetables, omletes, low fat organic frozen yogurt, fresh berries, spinach, kale, tomatoes, fish, farm fresh or organic eggs, mushrooms, a bit of cheese, shrimp, wild caught salmon, wild rice, a little red meat, and drinking tons of water. 

Favorite meals, snacks…

Omlete:

Omelette recipe: 

2 organic or farm eggs

1/8 cup baby portabella mushrooms

1/8 cup spinach (organic, baby) 

1/2 tbsp butter

1/4 salsa verde

1/8 cup queso blancos (Parmesan, Asiago, Romano)

1/2 tsp sea salt

Dice spinach & mushrooms, set aside. Heat pan to low medium heat. Add butter & sea salt. Slowly add veggies to the pan & sauté. In a separate bowl whip together the eggs. Once eggs are whipped, pull your veggies to the side of the pan. Add the eggs to the empty space. Lower heat to low. Cook for one minute. Fold veggies into your egg, cook one minute. Fold over. Remove egg from the pan once done. Top with queso & salsa verde. 🍳

Dessert:

Cup or two of low fat organic vanilla frozen yogurt. 

1/2 cup of frozen mixed berries. 

Place frozen berries in a bowl and microwave for 1 minute or until thawed. Pour mixed berries over frozen yogurt and enjoy. 🍨

Dinner: 

Baked shrimp and Tilipia (or Salmon, other fish)

Spinach salad

French green beans

Preheat oven to 350F. Season shrimp and fish with a dash of sea salt, 1/2 cup lemon juice, 1 tbsp of melted butter or virgin olive oil, and I use Spicy Greek Seafood seasoning. You may use garlic or your favorite seasoning. I start with frozen veggies and seafood. Drop green beans in your baking dish with the seafood. Bake 30-40 minutes. 

Spinach salad is fresh organic baby spinach, diced Bella mushrooms, tomatoes, feta cheese, and topped with cilantro dressing from Trader Joes or another dressing of choice. 

Here’s to cooking at home! Cheering for your health! 

Warm regards, 

Erin 

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Whatcha Eating?

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Photo: baked salmon with Seasonings of Salonica seasoning, steamed kale, red quinoa, and shrimp. Topped with a light lemon and butter sauce.

Today’s post is about food! What are you eating? Are you bored with your food options? Part of wellness is nutrition. You can work out all the time and fail in the area of nutrition. If the body doesn’t have the right fuel, it will not run well. If the body doesn’t have the right food, you can still gain weight with exercise.

The picture above is from my own kitchen. I confess I get bored with the same menu all the time. I eat loads of seafood and vegetables. I have to come up with creative ways to eat healthier.

Some ideas…

Season it! I highly recommend the Seasonings of Salonica-Spicy Greek. http://www.spicygreek.com. The seasoning is not spicy. It’s delicious. They have seasonings for fish, chicken, vegetables, meat, and it’s tasty. It’s a great way to cook fish, chicken, or meat dishes with a new flavor!

Join Pinterest and look for new recipes. I have thousands. Granted I don’t cook them all, yet there are tons of ideas.

Grill it up! There are so many healthy options for the grill. If you don’t have a regular grill, there’s always the George Forman Grill.

Farm fresh goodness. Think of your plate like a paint canvas. Aim to cover it with many colors of fruits and vegetables. Make it colorful and beautiful! Visit your local farmers market and look for new ingredients.

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Slenderize your favorite food items. I love Mexican food. It’s delicious. I’ve found the best way to eat it is at home with healthy options. More salsa and less cheese/sour cream.

Last night I made Carne Asada tacos.

Skirt steak
Light sour cream
Salsa
Salsa verde
Spinach
Fresh tomato
Small amount of Mexican cheese blend
Corn tortillas

It was far healthier than the restaurant versions.

When you make your own food, you control the fat content, salt content, and portions.

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So, cheering for you to have a diverse plate. Add more spices! Try new things. Make cooking an adventure. 🙂

xoxo,

Erin

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Opa (Greek Yogurt Recipe)

Make Your Own Yogurt or Greek Yogurt Recipe!

I love making my own Greek yogurt. It’s delicious, healthy, and a great snack. Not only that, it’s a great substitute for ice cream. It’s high in protein, vitamins, and can be eaten with fruit, granola, or used as a substitute for sour cream in dip recipes.

What you need:

1.Milk with some portion of fat 1%, 2%, etc… I use organic 2%. I have not tried this with skim milk, not sure what the outcome would be if you tried it.

2. Candy Thermometer (only costs about 4 bucks at the grocery store)

3. 1 small container of yogurt. I use organic non fat yogurt. This is your starter. Make sure it contains active cultures. I recommend using plain instead of flavored.

4. Strainer (mesh screen). Can be picked up at grocery.

5. Large bowl with lid

6. Large towel.

7. Cheese Cloth or Coffee Filters

Supplies for making yogurt

Directions:

Place milk in a large pot on the stove. I make 1/2 gallon batches at a time. You can make more if you wish.

Heat milk to 180 degrees F. Keep watch on it so it does not burn. I leave the candy thermometer in the pot while it heats up.

Heat milk to 180F.

Once the milk reaches this temperature (180 F) remove from the stove and allow it to sit uncovered until it reaches 105 to 110 degrees F.

Once milk reaches 105 to 110 degrees F, pour contents into your large bowl. Add 2 to 3 tablespoons of your store bought yogurt. Mix together. If you use too much yogurt from your starter your yogurt will turn out runny.

Add 2 to 3 Tablespoons of yogurt with live cultures. Don’t add more or your yogurt will be runny.

Cover your bowl with a lid. Wrap your bowl in a towel. Place in your oven with the oven light on. Make sure the towel is not touching your light. Leave for 6 to 8 hours undisturbed.

Place lid on the bowl, wrap in a towel, place in the oven with the light on. Make sure the towel doesn’t touch the oven light.

At the end of the 6-8 hours remove your bowl from the oven. You have yogurt! The cultures should have multiplied and created a thick creamy yogurt. Refrigerate for 2 to 3 hours.

You have regular yogurt! If it’s not thick enough you can place back in the oven for a few hours.

Now, if you want Greek Yogurt you need to separate the curds from the whey. Remove yogurt from the fridge and follow the steps below. If you want plain yogurt, eat as is. You’ll have 1/2 gallon of it or whatever amount you started with.

Greek Yogurt:

Take your strainer and place it in another bowl with enough room for liquid to drain.

Line your strainer with cheese cloth or a few coffee filters. I use two coffee filters.

Pour your yogurt into the strainer.

Staining separates the curds from the whey. Once it’s strained you’ll have Greek Yogurt.

The whey (liquid part of the yogurt) will strain off. What’s left in your strainer is Greek yogurt. The longer you allow it to strain, the thicker and creamier your yogurt will be. The liquid whey can be added to soups, stews, used to make rice or beans. It’s high in protein.

Once you make a batch you can save some of what you’ve made to make another batch(as your starter). What you make is chemical free, fresh, and you can add any flavor you want once it’s made and you can make it as thick as you want. I make mine thick enough to be confused with whipped cream cheese. Hope you like it! I just made a batch this week, so the photos are from yesterday and today. Enjoy. More recipes to come.

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