Tag Archives: Healthy Choices
I skipped my walk this morning and attempted to sleep in, but I basically got up at the same time and got some things done around the house before heading out to work and away for the weekend. (I settled on a mini-walk around town before work started.) For breakfast I had two eggs and coffee.
Throughout the morning, I snacked on and off on plantains – and I had a second cup of coffee.
For lunch I had a piece of fish and left over zucchini. I also snacked on some apple slices mid-afternoon.
I had a Larabar post-workout, and for dinner I had some broccoli with beef.
Later in the evening I snacked on half a dragon fruit and some plantains.
Today was my day off – from work and from working out! Loved it…but I always feel a little guilty about not working out.
For breakfast I had 2 eggs and a breakfast sausage, and of course, coffee.
I spent most of the day in the City doing some shopping and celebrating a birthday, so for dinner out I had a small steak with onions, mixed veggies, and potato. This was a really great meal out and it kept me satisfied and feeling full all night. Which worked out well because I had a wedding reception to go to and there was food and booze and dessert…and this gal did not indulge in any of it. I just enjoyed the company and the atmosphere.
Breakfast this morning was one egg, a breakfast sausage, a very small peach, and coffee.
At lunch, I hit the gym and then did some grocery shopping as I’m getting a little bored with veggies and meat. I also picked up some pumpkin spice coffee because I am a nut for everything pumpkin. (I also found some pumpkin spice wafers but I’m not able to eat them until October.)
Post-gym/post-shopping, I snacked on a Larabar to tide me over until dinner. I spent the weekend away so I had some cleaning and laundry and food making to do. When I finally had dinner, I made a fish taco bowl. I’ve never made this before but it was so good and I’m definitely going to be making it again.
I had large leaf romaine lettuce (which formed the bowl inside my bowl, but eventually, I made into tacos), diced cucumer and green peppers (I thought I had red onion, but I was wrong – next time, onion for sure), baked haddock, and baked heirloom tomatoes drizzled with olive oil, diced black olives. I tossed in a handful of the veggies on top of the lettuce, then added the fish, and spooned some pesto onto it, and added in some avocado, then tossed on some more veggies. SO GOOD!
I was sort of bored last night and decided to make Whole 30 compliant cookies/pancakes (they’re pretty flat). I mashed up two bananas, mixed in two eggs, and some cinnamon. I blended it up really well then poured it onto a baking sheet and tossed in the oven. Once they were cooked, I ate two of them. They’re not bad.
This morning was a walk/run before work. It was cool and dark (still dark when I got back home) and the only bad thing about being outside this morning was that a skunk had been hit right by my house. I could smell it all thru the neighborhood. I was trying to plug my nose while running but 1. it’s not easy/it’s hard to breathe thru panting and a closed nose 2. I really must have looked stupid to the passersby.
This morning I was happy to (finally) indulge in some pumpkin spice coffee! So excited. For breakfast I had two eggs and one of my cookies/pancakes with some homemade pumpkin butter spread on.
For lunch today I had Eggs in Purgatory – which is a simpler take on Shashuka. I love this dish. It’s warm and, although it’s only tomatoes and eggs (I also added mushrooms and spices), it’s hearty. I have made it with meat before – sometimes chicken and sometimes ground beef or sausage removed from the casings. It’s really good. If you like eggs, then I suggest you try this dish.
I had a Larabar mid-afternoon as a pre-workout snack. And for dinner, I made cauliflower rice stir-fry with chopped up sausage. Before dinner, I also had 2 of my pancakes with pumpkin butter. And later in the evening, I snacked on a handful of coconut bites.
This morning I was up at 20 to 6 to meet a friend for a pre-work run. We walked/ran for just under 5k. We could have gone further but she has to be to work an hour before I do, so we headed back before 7. Great morning tho and we’re intending to do it again tomorrow.
I had my regular breakfast of coffee and two eggs. For some reason, this morning they were extra spectacular and tasty.
Once I got to work, I snacked off and on on nuts and cranberries.
For lunch I had leftover Eggs in Purgatory and a lot of water. I was really full.
Late afternoon, I ate a mango as a pre-workout snack.
Post-workout, I made Pumpkin Cauliflower Rice-otto (instead of risotto). Oh.Em.Gee. I’ve made regular pumpkin risotto before, and the cauliflower-rice version is just as good. And super easy to prepare:
Here’s my recipe:
I sauteed 1/3 onion and 3 small garlic cloves in ghee (clarified butter) – but you can certainly use olive oil. I sauteed them for a few minutes then added in 1/2 cup of mushrooms. Once that was sauteed for about 2 minutes, I dumped in a big bowl of riced cauliflower…I used up what I had left which worked out to be about 2 cups. The regular calls for vegetable or chicken stock, but for the healthier version I just added in water. You have to add in a bit of water every few minutes and stir it in. Eventually, I also added in some more ghee, about a half a teaspoon. Cook the rice for about 7 minutes and then add in the pumpkin. Because I had so much rice, I used close to a cup and a half. Mix it and keep an eye on it. You may have to add a little more water (the cauliflower is very absorbent). Cook for another 5-7 minutes, add in salt and pepper, and serve.
I have to also admit that, since I went shopping after teaching my boot camp class, and by the time I showered and did laundry and was making dinner, I totally snacked on some plantains and coconut. 🙂
Tags: #30daywholefoodchallenge, #cleaneating, #whole30, #whole30compliant, #wholefoodchallenge, 30 Day Whole Food Challenge, clean eating, eat clean, eating clean, eating healthy, health, Healthy Choices, healthy eating, healthy living, healthy recipes, healthy snacks, Whole 30, whole foods
I am a huge pumpkin spice fan. Huge. In fact, I look forward to this time of year – all the time! I am obsessed with everything pumpkin and I love me a good pumpkin spice latte.
That being said, although I love a good PSL, they aren’t the healthiest option and are loaded with sugar (and who knows what else!). So, if I deem myself favoring one, it is definitely a treat. In the meantime, if I feel like I want to partake in the seasonal goodness, I make my own healthier version of a Pumpkin Spice Latte (I made one this morning).
Here’s what you need
- 1 cup milk of choice (I used unsweetened vanilla almond milk)
- 1-3 tbsp pumpkin purée (I went on the side of 3 tbs)
- 1 tsp of pure vanilla (not vanilla extract)
- ⅛ tsp ground cinnamon
- tiny pinch ground nutmeg
- tiny pinch ground ginger
- ½ cup strong coffee
- *1-3 dates
- Add the milk and pumpkin to a small pot. Heat over medium-low heat, stirring constantly with a whisk, until the mixture begins to simmer. Add in the vanilla, cinnamon, and nutmeg (*if you like your latte a bit sweeter, this is where you add the dates. Let them simmer in the wet mixture and they will literally sweeten the pot). Whisk the mixture until it becomes frothy.
- Add the coffee to a large mug, and pour the milk mixture on top.
- If you fancy yourself a Frappuccino type, let both the pumpkin mixture and the coffee cool (make the night before and let sit in the fridge), toss in the blender or Bullet with some cubes of ice and blend away.
If you want to make your drink even fancier by adding whipped cream, make this healthy version:
- One can of full fat coconut milk (Put in freezer to freeze). Once it’s frozen, remove and let sit in room temperature for 30 minutes. Flip the can upside down and open from the bottom. The coconut water separates from the milk (you can save the water to drink or for other recipes).
- Dump the coconut milk into a mixing bowl (or blender) and whip it on high until you get a nice whippy, fluffy consistency. Add in a little vanilla (or a dusting of Stevia or teaspoon of date water if you prefer it a bit sweeter) and continue whipping.
- Add the whip to your drink and dust with cinnamon.
Tags: #whole30, #whole30compliant, #wholefoodchallenge, eat clean, eating clean, eating colors, eating healthy, Fitness, fitness and nutrition, fitness tips, food, Healthy Choices, healthy eating, healthy food, healthy recipes, Inspiration, nutrition, PSL, pumpkin recipes, Pumpkin spice latte, pumpkin treats, Whole 30, whole foods
I finished my last Whole30 in May and it was a really great 30 days of strictly clean eating – with the exception of having a small sliver of cake at my grandfather’s 99th birthday party. I fully acknowledged I would possibly being doing that prior to starting my 30 days in May and I fully made amends with it. I have done the Whole 30 program so many times over the last two years and I decided that if I wanted to have a piece of cake with my grandfather to celebrate his 99th birthday, I darn well would! And without the guilt (although I did feel some) and without restarting the program. Like I said, I’ve committed to 30 days many times in the past and this one indulgence was an exception to the rule.
But, since I finished those 30 days and since the start of summer, I feel like I have been overindulging way too much. I feel sluggish and fat and bloated and kinda disgusting. So, I decided last week that I would start a new Whole 30 this coming week.
At first I was okay with it. Then I was feeling a little panicky because I’ve been enjoying my treats this summer. And that right there is the problem! Too many treats! the sugar dragons are slaying me and I need to change that around. So, now I’m back on board and fully excited about starting fresh on Monday. I literally cannot wait.
So why wait? I’m sure you’re asking. Because I need to get ready. To be honest, I (personally) don’t find the Whole 30 program that hard. There have been a few times in the past that I struggled a bit with cravings, but most of the times I’ve done the program, I have been A-OK. And I’m pretty stubborn, so when I commit myself to doing something like this, I fully commit to it. That being said, it’s not something I want to jump into. I need a couple of days to plan it out. I need to think about food choices and meals and preparation and “it’s still summer and where am I gonna be next week?” types of things.
But I’m ready. And I am motivated and committed and I can’t wait. And each time I look in the mirror and I see that weird little belly bloat, it gives me the kick-in-the-butt-motivation I need to ensure I go through with it.
If you haven’t tried this program, I encourage you to do so. It’s only for 30 days and it can help you rid your body of bloat and inflammation and possibly even excess weight. The benefit of ridding yourself of sugar cravings and having food freedom – even for only 30 days – can make it all worthwhile. And you don’t have to skimp on meals or count calories. You get to eat delicious, fresh and whole foods. And you can experiment with different foods or food combination. I have never felt less than satisfied when doing a Whole 30. And Pinterest is a great place to find recipes, guidance (although I fully recommend that you read the book The Whole 30, it might change your life), meal ideas, etc. Here’s a link for some great lunch ideas.
If you’re not ready to try 30 days of clean eating, maybe ask yourself why. What would you be afraid of? That chocolate cake or ice cream sundae will still be there in a month’s time. Going without processed mayo (Whole 30 has several recipes for mayo) is not going to end you. Check out the book and the website and consider giving it a try. And if you have any questions, comment below or shoot me an email
Posted in #fitspiration, #inspiration, #motivation, #Ownit, accomplish, balanced diets, benefits of carbs, benefits of exerxise, fitspiration, healthy eating, healthy living, inspiration, Uncategorized
Tags: #30daywholefoodchallenge, #cleaneating, #whole30, #whole30compliant, #wholefoodchallenge, 30 Day Whole Food Challenge, clean eating, Dallas Hartwig, eat clean, eating clean, food, food boredom, food lifestyle, Fresh, health, health food, health issues, healthy, Healthy Choices, healthy eating, healthy recipes, Melissa Hartwig, no sugar, sugar, sugar dragons, sugar free, Whole 30, whole foods
This afternoon I got a hankering to make my own spring rolls. Something I had never done before. But, I said I’d do it…and I did it. I wanted something that I could take to work for lunch, something yummy and interesting and I believe I succeeded. It was actually really simple and cheap and they were delicious.
I picked up a package of rice paper at the grocery store – the only required necessity – and a few more vegetables to add to what I already have in my fridge and went on my merry way.
I had a gorgeous repertoire of veggies – and an apple for a little bit of sweetness and added crunch and chopped everything up perfectly.
I tossed heaps of all that beautiful and healthy goodness onto my rice paper and rolled like a pro.
I left most of them cold and raw but wanted to try a couple of them warm so I tossed them in the skillet and sauteed them.
There you go! An easy meal option when you want to eat healthy and try something new. (If you have kids you can fake like it’s Taco Tuesday and let them make their own rolls – super fun!)
I’m not a big fan of people who say eating healthy is “expensive”, “too hard”, “gross”, etc. and use that as an excuse to eat junk. The package of rice rolls was around $3 and I think has 12 or 15 rolls in it. I made 6 rolls in total – 2 or 3 would be enough for a meal on it’s own (1 or 2 if you’re having it as a side to something). I have plenty left over for lunches. AND, you can put as much fillers in as you want – as long as you’re gentle and don’t tear the paper. Cheap and easy and healthy and decadent.
Tags: eat clean, eating clean, eating healthy, Fitness, fitness and nutrition, fruit and veggies, health, health food, healthy, Healthy Choices, healthy eating, healthy food, healthy lifestyles, healthy living, healthy recipes, healthy snacks, no sugar, nutrition, spring rolls, summer recipes, vegetables, veggie rolls
I’m now 36 days into my Whole 60 and have been doing so well. But this past weekend was tough: surrounded by delicious foods and decadent drinks. I was pissed off at my food.
So last night, while gearing up for snowmageddon in Nova Scotia, I made these complian nut butter cups.
I made only a few and they have been serving their purpose. Cocoa, coconut oil, sunflower seed butter. That’s it. Easy peasy! Completely satisfied ( except for the weather. #snowpocalypse )
Measurements can be estimated. I made a half dozen cups and used 2 teaspoons of coconut oil, a teaspoon of cocoa, and a another half teaspoon of coconut oil and a tablespoon of sunflower nut butter for the center.
1. Melt coconut oil or butter over a double broiler (you can use a microwave). Once thoroughly melted, blend in the cocoa until completely smooth as liquid. Pour half of this into mini muffin tins or ice cube tray and place in the freezer.
2. Melt coconut oil or butter over a double broiler . Once thoroughly melted, blend in the nut butter of choice and stir until completely smooth. Pour this mixture over the frozen chocolate bottoms and freeze.
3.Re-warm an pour remaining chocolate mixture onto the nut butter cups to complete the third layer. Freeze. ENJOY!
Tags: #whole30compliant, clean eating, compliant, food, food boredom, healthy, Healthy Choices, healthy eating, healthy food, healthy recipes, healthy snacks, Inspiration, no sugar, Nova Scotia, snowmageddon, snowpocalypse, sugar free, Whole 30, Whole 60
If you have been reading this blog for a while you will note that I love the Whole 30 program. Seriously, I am absolutely in love with it. (If you’re not familiar with the program, go check out the website: Whole30.)
I love the food I get to eat and the way I feel when I’m doing it. And I love how proud I am when I’ve finished it. In fact, I love it so much that I’ve been super excited to get started on a Whole 30 in early 2017.
I’ve noticed that there are currently tons and tons of challengers out there – all who started their programs on January 1st. And I applaud them.
Me, however, I have opted to wait a week. Because I’ve done the program so many times over the last year and a half, I know that if I had started on New Year’s Day I would have been setting myself up for failure. With so much “junk” in my system throughout the month of December (wine, chocolate, cookies, wine, wine, wine), I knew that I would need to ease my way out of Christmas goodness for a good week before jumping into my 30 days. Which, by the way, I am hoping to turn into a Whole 60. *fingers crossed*
I didn’t eat terribly the entire month, but I did have way more sugar than I normally would. I mean, everywhere I looked there was chocolate. And I had more wine date (with and without others!) then necessary. In fact, I have had more wine in the last month than I have had in the last 3 months. (And that’s still not saying a lot.)
This week I have been omitting most of the holiday garbage…limiting the chocolate, omitting the other sweets, cutting
out down the wine. And by the weekend, I will have all of it out of my system.
I am really stoked to get going on this though. And, to top it off, my boyfriend bought me the Whole 30 Cookbook for Christmas and intends on trying the program with me this time.
I really encourage anyone who is planning to do the Whole 30 to read the book. Spend the money and read it. It’s worth it. It may change your life! I have truly benefited from this program and I think everyone can go clean for 30 days – even just once.
The basis of the program is to eliminate food cravings, sugar dependency, and systemic inflammation. “Think of it as a short-term nutritional reset, designed to help you put an end to unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system.”
This is not a cleanse – that’s what you have a liver for. This is a program to help you rid yourself of all the garbage that is unnecessary in our current diets and destroy the sugar dragon.
If you’re interested in the program, definitely check out the website or the book. And if you have any questions about my experiences with it, please send me a note.
Tags: #30daywholefoodchallenge, #whole30, #whole30compliant, #wholefoodchallenge, 30 Day Whole Food Challenge, clean eating, cleansing, eat clean, eating clean, eating healthy, health, health food, Healthy Choices, healthy eating, healthy living, healthy recipes, healthy snacks, Melissa Hartwig, no sugar, reset, sugar, sugar free, Whole 30, whole foods