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Day 1 – Recipe Resources for the February Challenge

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It is Day one of our February Challenge – The Clean Eating / Food Diary Challenge!  Our 3 main GOALS: eating clean, february goalskeeping a food diary for 3 weeks (Feb 4 – 24) and exercising 5 days a week (45 minutes minimum).  If we are consistent, we will develop habits that will become permanent lifestyle changes.  That is the Key.  If you are like me, you are not interested in losing weight just to see it come back in a month or two.  Releasing the weight for good is our ultimate goal.
Recipe Resources: I want to share with you a list of free resources for eating clean.  I’ve been gathering this information so that I have plenty of recipes to choose from during the challenge.  One of the main goals of eating this way is to avoid highly processed food/junk food and replace it with healthy food. You want to use recipes and meal planning so that you are prepared make the switch.  Take some time to do your research and find new things to eat so that you have tasty options.
Reminder: Monday Night Chat 
Don’t forget to join us tonight from 8-9 pm Eastern for our weekly weight loss support chat.  We will discuss clean eating and our February goals.  Login at 8pm.

Recipes – 5 Great Skinny Salads You Should Try

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saladI’m dedicated to fresh, vegetarian and vegan eating.  Salads are a huge part of that.   The issue: Salads can get repetitive and boring.  As a black woman, I love flavor and I don’t skimp on it even with salads.  I’ve found these 5 salad recipes that I want to share with your that are tasty and flavorful as well as positive for your waistline.  For the ones that include meat as part of the ingredients, you can replace it with thing like tofu, seitan, or more fruits or veggies.

Grilled Chicken and Wheat-Berry Salad from Health.com – This salad is a complex yet delicious mix of veggies, fruit, and protein all at once.   It’s perfect for the clean eating part of our challenge because it’s got a little bit of everything.  The mixture of yogurt dressing and mustard provides a boost of flavor and calcium. Wheat-berries are whole wheat nuggets of nutty flavor.  The wheat bran is not removed on wheat-berries so they are full of nutrients like iron, vitamin B, protein, and trace minerals

Ingredients: Wheat berries, bay leaf, spinach, green apple, red bell pepper, cucumber yogurt dressing, Dijon mustard, chicken breasts, salt, pepper and green onion
Calories: 332

Curried Scallop-Apple Salad from Eating Well – “Curry complements seared scallops, tart apples and sweet dried cranberries while toasted almonds add crunch in this quick fall dinner salad. Serve with toasted whole-wheat baguette and a glass of sauvignon blanc.”  I could not have said it better myself.  Oh, the Maryland seafood lover in me LOVES this salad

Ingredients: olive oil, shallots, curry powder, apple cider, salt, cider vinegar, sea scallops, ground pepper, mixed salad greens, tart apple (Granny Smith), dried cranberries and sliced almonds
Calories: 291

Couscous and Fruit Salad from Fitness Magazine – This recipe is super simple and very filling.  Make sure that you use whole grain couscous so that your meal is all “whole food”.  It also makes for a great side dish with fish (salmon) or chicken.

Ingredients: olive oil, orange juice (fresh is better than regular), cider vinegar, shallots, salt, pepper, whole-wheat couscous, nectarine, mixed fresh berries (such as blueberries and raspberries), sliced almonds
Calories: 259

Simplified Salad Niçoise from CleanEatingMag.com – Get the taste of the french classic salad without all of the fat.  Great salad for fish lovers who want to try something different, but with reasonably priced ingredients.

Ingredients: eggs, green beans, redskin potatoes, red wine vinegar, Dijon mustard, anchovy paste, clove garlic, olive oil, romaine lettuce and canned tuna
Calories: 340

Celery, Walnut, and Parmesan Salad from CookingLight.com – This is a great crunchy salad that shows that not every salad has to have a leafy green (although I have added spinach and romaine to this recipe and it’s great).  I suggest that you pair this salad with a protein or add chia seed or wheat-berries to it.  My boyfriend loves it with salmon or roasted turkey.

Ingredients: celery, Parmigiano-Reggiano cheese, walnuts, olive oil, fresh lemon juice, ground black pepper and kosher salt

Calories: 305

Day 18 – Three of My Favorite Green Smoothie Recipes

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NEW E-BOOK! “Drink Green Smoothies” – I’m so excited to release my new smoothie book for BWLW’s January Challenge. A detailed guide to green smoothies and 80 great recipes you will love. Check out the details and download yours today! Just $7.99!

It’s day 18 of our January Green Smoothie Challenge!!  I want to share 3 of my favorite green smoothie recipes from my ebook “Drink Green Smoothies”.  Check these out and try them this month.

Coco Tropic Islander

2 banana
2 cups chopped kale leaves
1 tablespoon coconut oil
1/4 cup unsweetened soymilk
1/2 cup fresh orange juice

Benefits: “One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus. Kale is an excellent source of antioxidant vitamins A, C, and K — and sulphur-containing phytonutrients.” – WebMD

“Coconut oil can also positively affect our hormones for thyroid and blood sugar control. People who take coconut oil also tend to have improvements in how they handle blood sugar, for coconut can help improve insulin use within the body. Coconut oil can boost thyroid function helping to increase metabolism, energy and endurance. It increases digestion and helps to absorb fat-soluble vitamins.” – www.doctoroz.com

Very Green

1 banana
1 cup sweet green grapes
1/2 Granny Smith apple (cored and skinned) 2 cups fresh spinach
1 tablespoons agave nectar
1/4 cup water

Benefits: Spinach has tons of dietary fiber, which aids digestion, helps constipation and helps us to maintain low blood sugar.  Fiber keeps us full and helps us not to eat randomly.

“The carbohydrate in agave nectar has a low glycemic index, which provides sweetness without the unpleasant “sugar rush” and unhealthful blood sugar spike caused by many other sugars. Agave nectar is a delicious natural sweetener that can be used moderately – by dieters, some diabetics, and health conscious cooks – to replace high-glycemic and refined sugars.” – Allaboutagave.com

Bananas and Peanut Butter

2 ripe bananas
1 tablespoon creamy, no sugar added peanut butter
1 cup fresh or frozen raspberries
1 cup baby spinach leaves
1 cup crushed ice
1/2 cup water

Benefits:  Peanut butter has 2 g of fiber per serving and 8 g of protein per serving.  It helps you to feel full and has healthy fats.

“Anti-cancer benefits of raspberries have long been attributed to their antioxidant and anti-inflammatory phytonutrients.” – whfoods.com

Check out this Free Fall Detox Guide

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Are you looking for a gentle detox plan to cleanse your body and reset while getting ready for the winter months? 

This free, informative Fall Detox Guide explains why periodic cleanses are good for you, as well as containing a complete 3-day seasonal menu for naturally cleansing foods that are as delicious as they are nutritious.

This special meal plan will support your body’s own detox systems without leaving you feeling deprived.   It comes from The Institute for Integrative Nutrition where I’m currently a student in the health coach program.  I’m learning so much and I just wanted to share this great guide with you.  Enjoy!

Day 5 – Recipe Resources for BWLW’s October Challenge

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It’s Day 5 and I’m loving this month’s challenge.  I’ve been able to maintain my 9 lb weight loss from our September challenge and I feel better.  I’m able to run up stairs with ease (had to chase my dog) and my breathing feels even clearer.  I feel great.  I wanted to share a few of the websites that I’m getting my daily recipes from to keep my diet diverse and interesting.  A lot of people complain of boredom when they take out all the junk and negative foods out of their diets.  You’ve got to keep your eating interesting.  Enjoy!

The Naked Kitchen’s Pledge to go Veg Meal Plans

The Clean Eating Mama’s Breakfast Recipes

Clean Eating Vegetarian Recipes on Yummly

Clean Eating Chelsey – Vegan recipes that are gluten-free and corn-free

Also, Here is a great article from Livestrong.com on how to eat clean as a Vegetarian.  Great advice.

Day 30 – September Smoothie Challenge – Last Day of our Challenge

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It’s the last day of our September Smoothie Challenge.  I’m down 9 lbs for the month and loving it.  Like many other Black Women Losing Weight members, I’ll be continuing with smoothies as part of the Meatless part of our October Challenge.

Today’s Recipes:

Go Green Shake

  • 1/2 ripe banana
  • 1 kiwi, peeled and chopped
  • ½ cup kale (chopped)
  • ½ granny smith apple
  • ¼ cup white grape juice (unsweetened, natural)
  • ¼ avocado, diced
  • Ice cubes to taste

Green Morning Smoothie

  • 2 cups vanilla almond, coconut or soy milk (I suggest unsweetened)
  • 1/2 cup whole oats (uncooked)
  • 1 1/4 cups fresh, frozen or canned peaches (or mango)
  • 1 cup ice cubes
  • 1 cup baby spinach, loosely packed
  • 1 tablespoon honey
  • 1 teaspoon vanilla extract
  • 2 ripe bananas

 Green Tea Spice Smoothie

  • 1/2 cup lowfat vanilla frozen yogurt
  • 2 handfuls of organic, washed baby spinach
  • 1/4 cup chilled brewed green tea (organic if you can)
  • 1 ripe banana
  • 1 tablespoon honey, plus more for garnish
  • 1 cup ice
  • Dash of nutmeg and a dash of cinnamon

Day 29 – September Smoothie Challenge – More Green Smoothies

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Green smoothies have been my favorite during our whole Smoothie Challenge. Here are a few more for you to try.

Today’s Smoothies:

Mean Green Juice Recipe

Veggie Smoothie

Raw Radiant Health Smoothie

Day 28 – September Smoothie Challenge – Clean Eating Smoothies

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As we prepare for our October Challenge, which will likely include clean eating, here are some smoothies with work within clean eating plans.

Today’s Smoothies:

Great smoothie from Wendy, The Clean Eating Coach

Tropical Protein Powder Smoothie

Dairy-Free PB & J Smoothie

Day 27 – September Smoothie Challenge – Get your Vitamins

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Smoothies can be a great multi-vitamin!  You might not even need the pills when you are getting real nutrition and vitamins straight from the source…FOOD.   Did you know that commercial multi-vitamins aren’t regulated by the FDA.  There are no guarantees with regard to using and absorbing them.  Some studies have shown commercial vitamins to be in effective. Many times, they are made out of chemicals, not natural ingredients.  For example, ascorbic acid is not the same as vitamin C from natural food sources.  Get your daily dose of nutrients from smoothies and real foods.

Today’s Smoothies

Mango Lime Smoothie

  • 1 ripe avocado
  • 1 lime, peeled and halved
  • 1/2 cucumber (chopped)
  • 1-2 big handfuls of fresh raw spinach leaves
  • 2 cups frozen mango
  • Ice to taste (if your blender can handle ice)

Papaya Poppin Smoothie

  • 1 papaya
  • 1/2 cup pineapple juice (no sugar added)
  • 1 cup watermelon
  • 1 ripe banana
  • 1 cup frozen pineapple
  • 7 ice cubes

Smooth Avocado Smoothie

  • 1 avocado
  • 2 ripe bananas
  • 1 fresh mango (skinned and chopped)
  • 1 cup chilled plain soy milk

Day 26 – September Smoothie Challenge – More Recipes

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Today’s Recipes

Island Kale Smoothie

  • 1 young coconut, meat of
  • 1 cup coconut water (or more)
  • 2 mangoes, diced (approx 2 1/2 cups)
  • 4 large leaves of kale, stalks removed

Papaya Green Smoothie

  • 1/2 of a medium papaya, chopped
  • 1 1/2 cup frozen mango
  • 1 tbsp agave nectar
  • 5-7 large Romaine leaves
  • 8 sprigs of fresh cilantro
  • 1 tsp extra virgin organic coconut oil
  • 1 cup

Golden Flax Smoothie

  • 1 cup water
  • 2 ripe bananas
  • 1 large bartlett pear
  • 1/2 cup frozen peaches
  • 3 cups fresh spinach
  • 2 Tbsp golden flax seeds (grind with food processor first)