One Day Cleanse

Cleansing one's body means more to me than just fasting and drinking water. It is a combination of mind clearing and digestive cleansing as well. It is a time when all social media is shut off and time spent outdoors to enjoy nature. My husband and I turned our backyard into a small nature preserve with native plants that attract butterflies, bees and hummingbirds. I do stay at home near a restroom when I cleanse, so the backyard is my resting and meditation spot.

I must say that I do not do this a lot and I have only gotten through it once, but the next day, I did feel so much better. I recommend trying this on a Sunday, or your day off and only once a month to start

Cleansing with food is a hard task for me as well and I am working on making it through just one day without  processed carbs (bread) or protein. Sometimes I make a "slimming water" made of 1 gallon of pure water, and slice the following to add to the water and let brew overnight: 2 lemons,1 cucumber peeled and sliced, fresh ginger, peeled and sliced,  a few sprigs of fresh spearmint and fresh peppermint. This drink only lasts for 1 day and it is a diuretic. Drink 64 ounces of plain water if you don't have the slimming water.

Take the time for yourself at least once a week to stretch and meditate. Listen to soothing music, breathe deeply and visualize on all of your body parts focusing on your core.

For the cleanse, first thing in the morning, drink 1 cup of lemon water, slimming water, strong coffee or green tea to get things moving. I prefer coffee. It does the trick!

Prepare a very large fruit salad (the night before so you don't have to wait to eat)

Example:

1 pineapple, quartered and sliced

2 mangoes, peeled and sliced

2 papayas, peeled, remove seeds and slice

4 apples drench with lemon juice after sliced

4 oranges, peeled and sliced

2 cups blueberries

2 cups strawberries halved

1 pound grapes

1 melon, peeled, seeded and sliced

4 ripe peaches, nectarines or apricots (in season) sliced

Stir all ingredients with 2 cups fresh squeezed organic orange juice and 1Tbs cinnamon

Eat approx. 1-2 cups every 2 hours until 3PM. You may alter this plan to your own specifications and use the fruits that you like the most. The key is not to let yourself get hungry and if you feel a little weak, it is OK to have 2 protein shakes, one in the morning and one in the afternoon using fruit juice and vanilla whey protein as the base.

3PM- Prepare a very large raw veggie salad *Organic is always best*

Eat @ 4PM (It takes a while to cut up all of your veggies)

Example:

Mixed dark leaf lettuces

Carrots, sliced (the only high carb veggie that I think is OK ;)

Cucumber

Sprouts

Tomatoes

Bell peppers-all colors 

Broccoli Florets

Cauliflower Florets

Celery, sliced

Onion

Garlic

Green beans-blanched

Mushrooms

Again, use the veggies that you enjoy the most. There are so many to choose from, be creative!

6PM 
Eat a large portion salad. You may use balsamic vinegar, lemon juice or your favorite salsa for dressing. Also fresh herbs are a great addition for flavor.

8PM
Eat another large portion salad

9PM
Drink chamomile tea or any non caffeine herbal tea.

Relax and take a hot bath or shower, give yourself a facial, soak your feet and Sleep for 8 hours if possible.

DAY AFTER CLEANSE DAY DIET

NON-WORKOUT DAY PLAN

Breakfast

½ cup oatmeal with 1 scoop whey protein powder

½ cup blueberries or fruit of choice

Coffee or Green Tea

Mid morning snack

1 small apple

2TBS Organic Peanut Butter or Almond Butter

OR

Fresh Fruit Smoothie w/Protein Powder

Lunch

6 oz. Boneless Skinless Chicken Breast

Baked with ½ tsp. olive oil and ½ lemon juice

½ cup organic brown rice

2 cups steamed broccoli

Afternoon Snack Example

Celery sticks, Unlimited

1 cup low fat Cottage Cheese blended with fresh basil, 1T apple cider vinegar, salt and pepper to taste

Dinner Example

Large Green Salad with up to 8 oz baked wild salmon or boneless, skinless chicken breast

Use 2 tablespoons of homemade vinaigrette (Use only low-carb veggies at night)

DRINK AT LEAST 8 GLASSES OF WATER EVERY DAY

WORK OUT DAY PLAN

Add 2 Protein Shakes.  Must be within 30 minutes before or after your training session

Add egg whites to your breakfast if you workout in the morning.

If trying to lose weight, No carbs after 3pm is the golden rule. Otherwise only eat good carbs such as whole grains and veggies.

For my full diet plan, please contact me at fitness4life57@gmail.com

5 Minute Tomato~Avocado Salad

Yes, I can easily say that tomatoes have always been a staple in my diet ever since I can remember. My parents grew them in the back yard, we had them on our Italian sandwiches which included mortadella, capicola and provolone cheese. I reserve this for Christmas Eve now and the cold cuts that I buy have no preservatives, nitrates or nitrites used in processing. How things have changed in my life, and it was all me that did it :)

This easy salad is full of fiber from the perfectly ripened avocado. After slicing the avocado, sprinkle with fresh lemon juice. The acid prevents the fruit (yes fruit) from turning brown. Tomato is theoretically a fruit too so I guess you could call this a savory fruit salad. 

Ingredients:

2-3 organic, vine ripened tomatoes

2 avocados

1T each fresh or dried basil and oregano 

2 T extra virgin, cold pressed olive oil

2 T balsamic vinegar

salt and pepper to taste

Method

Slice tomatoes into 1/2 inch slices and arrange on a decorative platter

Top with sliced avocado

Top with herbs and salt and pepper

Sprinkle with oil and vinegar

Serve with thin sliced sourdough toast topped with kerrygold butter and a touch of parmesan, slightly toasted

Homemade Tomato Sauce

I love making tomato sauce from fresh tomatoes. Sometimes I peel them by cutting a small x on the bottom of the fruit then dunking in boiling water for about 30 seconds then into an ice bath. The peel comes right off. The sauce is thinner when the tomatoes are peeled, so it has to cook longer than if you leave the peel on. The benefits of leaving the peel on are greater with a better fiber value to the meal and also most of the nutrients are in the peel. The photo above was taken after my dear husband brought home a 3 beautiful cases of organic tomatoes from work. We gave away 2 cases to a neighbor and a friend because there were just too many and we like to share.

Ingredients:
2 pounds organic tomatoes
4 cloves fresh garlic
1 medium onion
2 stalks organic celery
1 T olive oil
Fresh or dried basil, oregano to taste
salt and pepper to taste

Method:
Wash and slice tomatoes, set aside in a bowl to reserve the juices
Chop up garlic, onion and celery 
Heat up pan and add olive oil. Add garlic, onion and celery and saute for a few minutes until the onion is clear.
Add the tomatoes and cook on medium heat, uncovered until sauce is thick, stirring often. This may take up to one hour of tending to. Remember cooking it longer on a lower heat means the flavors will be better and bolder. 

Serve over 1/2 cup of penne or pasta of choice (3/4 of a cup if you are maintaining your weight loss) with steamed broccoli or a vegetable of choice, ground turkey or chopped chicken breast that has been browned and drained. I cook most everything in my iron skillet. It cooks everything to perfection!

Breakfast Sausage-Brown Rice-Stuffed Tomatoes

When I don't want to food shop, which is often because we are living frugally these days,  I usually can come up with "Something from Nothing" and often it is a big hit with my sweet, dear husband. And if it isn't a hit, he always says, "I went to Seaford College!". Seaford College was a boarding school in England that he attended during his teenage years and often served grey eggs and once there waseven a band aid in the food! Ah..my food is Never that bad! lol

I usually buy organic ingredients. It doesn't cost more when you eat less and the flavor of the food is so much better, it is better for your health and better for the environment.

So, What do you make when you have a frozen package of chicken breakfast sausage, leftover brown rice and some beautiful tomatoes from Whole Foods? I feel like I should go on chopped except I do work well under that sort of pressure. Cooking is cathartic for me.

Preheat Oven to 400 and oil a baking dish
Serves 3 for a meal and 6 for a snack


Ingredients:
3, large firm tomatoes
3 T extra virgin, cold pressed olive oil, divided
½ cup purple onion, chopped
2 stalks celery, chopped
2 cloves garlic, minced
salt and pepper to taste
1 package chicken breakfast sausage, casing removed
2 tsp dried (or fresh) basil
Sprinkle of garlic powder
1 cup cooked brown rice
¼ cup toasted oat bran


Method:
Cut tomatoes in half; take out the core and scoop out the insides with a grapefruit spoon. Reserve for cooking and place the halved tomatoes in an oiled baking dish.
Place 2 T olive oil in a skillet and heat on medium
Add the onions, celery and garlic and sauté until the onions are translucent
Add the breakfast sausage and cook until browned. Do not over cook.
Add the basil and garlic powder and salt and pepper to taste
Add the scooped tomatoes and simmer for a minute
Add the brown rice and mix thoroughly.
Turn off heat and fill the tomatoes with the sausage mixture.There will be enough of the mixture to fill up the baking dish.
Sprinkle the top with toasted oat bran and 1 T olive oil
Bake at 400, uncovered for 1 hour

Let rest so the liquid can be absorbed (I had to drain it and heat it more)

Serve with a leafy green salad with balsamic vinaigrette

Wild Salmon Salad

This Salad is quick, easy and delicious any time of year. Please only choose Wild Salmon as the Farm raised Salmon is Genetically Modified and is not really healthy and it is a waste of money. Farmed fish swims in its own excrement in a very limited space, not like and ocean. Wild Salmon is the only fish I eat.
I made huge sandwiches last night with crispy romaine lettuce on toasted ezekiel bread with organic mayo and added chopped tomatoes to the salad mixture. It would be great as a melt with some Jarlsberg cheese and sliced organic pears on the side. This recipe is for 2 servings and must be eaten the same day it's made or it will get watery and unappetizing.

Ingredients:
8 ounces cooked wild salmon or 1 can wild salmon. Remove the skin and bones
1-2 tablespoons organic mayonnaise (never lowfat or nonfat)
2 Stalks Organic Celery, cleaned and diced
1 Tsp Fresh or Dried Dill
1/2 Lemon Juice with Zest
Salt and Pepper to taste

1 Head Organic Romaine Lettuce, cleaned and torn into enough for 2 servings

2 Organic on-the-vine tomatoes cut into 1/8th s

Dijon-Dill Dressing:
1 tsp Dijon.
Salt & Pepper to taste,
1/2 tsp Dill,
1/2 cup Extra Virgin, Cold Pressed Olive Oil,
1/4 to 1/2 cup Raw Apple Cider Vinegar (Bronner's)

METHOD:
Clean Lettuce and wrap in towels to dry off and place in fridge for at least a half hour for crisp lettuce

Make the salad dressing: Mix ingredients together until emulsified and refrigerate while making the
Salmon Salad

Salmon Salad: Mix together the Salmon, Mayo, Celery, Dill, Salt and Pepper and lemon juice to taste. Be creative and other herbs of choice. Garlic goes well with Salmon too.

PRESENTATION:
Arrange torn lettuce leave in a bowl
Add a Large Scoop of Salmon Salad
Arrange Sliced Tomatoes around the side if the dish
Top with Dijon-Dill Salad Dressing
Enjoy with Artisan Sourdough Toast or no bread at all for a low carb delicious meal!

High Fiber Banana Bread

I wanted to experiment with Almond Meal Flour today, so I used it in this recipe and it came out so Good! Grease a Loaf pan with 1 Tsp butter (I used KerryGold unsalted) or coconut oil. This is the only oil in this recipe. It is Low fat and very moist. Good luck keeping it in the house while I am around! ;)

Preheat the oven to 350 degrees and oil a loaf pan  or 2 and double the recipe!

Ingredients:
1 Cup Whole Wheat Flour
1/2 Cup Almond Meal Flour
1 Tsp Baking Soda
1 Tsp Baking Powder
1/2 Tsp Cinnamon +1 tsp for topping
1/4 Tsp Kosher Salt (Optional)
3 Very Ripe Bananas, Mashed
1/2 Cup Applesauce
1/3 Cup Sugar (optional)
1/3 Cup egg whites
1 Tsp Vanilla
1 Tablespoon Flax Seed Meal
2/3 cup (uncooked)  Organic Oats
sprinkle of raw honey on top

Method:
Sift Flours, Baking Soda, Baking Powder, Cinnamon and Salt into a bowl and set aside
Combine The Mashed Bananas, Applesauce, Sugar Egg Whites and Vanilla
Add the Dry Ingredients to the Banana Mixture and combine
Mix in Flax Seed Meal and Oats
Top with 1 Tsp Cinnamon sprinkled on top and a drizzle of raw honey before baking
Bake for 50-60 Minutes
Cool in loaf pan for 10 minutes then take out and put on a wire rack until it is cool enough to devour!

Eggplant Parmesan

Eggplant Parmesan is one of those comfort food meals that I will always love! I was amazed that it still tastes so good and be low fat :)

Serves 8-10

INGREDIENTS:
1 medium to large eggplant
4 T cold pressed extra virgin Olive oil/separated
1 T sea salt, separated
4 egg whites, separated
1/2 Cup homemade breadcrumbs (Toast up some stale bread, let cool and pulse in processor with dried basil, oregano and garlic powder) or use toasted oat bran
1 small container low fat ricotta cheese
1 cup low fat mozzarella cheese
1/4 cup parmesan cheese
2 jars organic tomato sauce (or make your own, it's simple to do.Recipe at the end)
Salt and pepper, dried basil and oregano, garlic powder to taste
METHOD:
Mix in a small bowl the ricotta cheese with 2 egg whites, dried herbs, garlic powder, salt and pepper and a little of the parmesan cheese
Wash and Slice eggplant (not too thick)and Place on (2) cookie sheets
Sprinkle one side with salt and a a T of olive oil, turn over and do the same to the other side.
Whisk 2 egg whites and set aside in a flat bowl
Place the breadcrumbs on a plate
Dip each eggplant slice in the egg whites then the breadcrumbs
Place 2 cookie sheets in a 350 degree preheated oven to get hot
Place the eggplant slices on the preheated cookie sheets and return to the oven for 10 minutes, turn and bake for another 10 minutes
Layers:
tomato sauce
eggplant slices
dot with ricotta cheese using a teaspoon
sprinkle of mozzarella cheese (save most of the mozzarella for the top)
sprinkle with parmesan 

Bake for 45 minutes to 1 hour until bubbly and golden brown
Let Rest for 10 minutes and serve with a side salad or try my bean salad made with garbanzo beans and veggies for a protein and fiber boost. 

High in Carbs, so portion control your meal.


HOMEMADE TOMATO SAUCE
2 pounds organic roma tomatoes
2 cloves fresh garlic
1 small onion
2 stalks organic celery
1 T. Olive oil
Fresh or dried basil, oregano to taste
salt and pepper to taste
Method:
Wash and slice tomatoes, set aside in a bowl to reserve the juices
Chop up garlic, onion and celery and add to heated pan with the olive oil in it.
Saute for a few minutes until the onion is clear then add tomatoes and cook until sauce is thick. Sometimes, I take the time to peel the tomatoes...however the vitamins are in the peel and the peel also adds body to the sauce.

HEALTHIER CHICKEN SOUP

Are you wondering how Chicken Soup could be any healthier? It is all in the ingredients!  Everything begins at the supermarket and it may cost more to buy organic foods and I am convinced that it is all worth the price. The flavor of organic foods is better and the vitamin content of these foods is higher.  Purchasing organic foods is a sure way of keeping genetically modified foods out of our diet. GMO is a subject that I am very passionate about. Changing Minds one person at a time is still a step forward for human kind (in my mind), however changing big business seems to be quite impossible for the little person like me. Labeling is the first step.

Here is an example of my Chicken Soup. The recipe changes every time, but pretty much use the ingredients listed. I usually make this in Winter. Winter in the West San Fernando Valley can plummet to 20 degrees sometimes. However when I make it in the summer, I use Organic low sodium store bought chicken broth which cuts down on cooking time quite a bit and it is so much more convenient to use.

I am going to list the recipe the old fashioned way though for all of you cooks who need a great base for almost any dish :) 

** If you are a Vegetarian or Vegan, omit the chicken and add leeks

Ingredients:  (ALL ORGANIC)

Chicken Soup Stock: 

1 organic whole chicken 

1 large onion, chopped 

3 carrots, quartered

2 stalks celery, quartered

1 bunch parsley, chopped

himalayan pink salt to taste. I use at least a tablespoon

peppercorns (several)

fresh herbs of choice. I have rosemary, thyme and sage in my garden and love using them in my soup stock.

In a large pot place all ingredients and cover with pure cold water. 

Bring to boil and then lower heat to simmer, covered for at least 2 hours.

Cool for a bit until the contents are cool enough to pour into a cheesecloth lined colander.

Keep the carrots to munch on immediately, discard the onion, celery and herbs and then separate all the chicken from the bone and set aside to cool. The pot of broth should cool down before you refrigerate it. Refrigerate overnight so the fat rises to the top of the pot and then you can skim it off. Told you the store bought broth was easier!

Chicken Soup

Ingredients:

2 T extra virgin, cold pressed olive oil

1 large onion, chopped

3 stalks celery, chopped 

3 large carrots, Chopped

2 cloves fresh garlic

herbs of choice

defatted chicken broth 

chicken meat that has been shredded or chopped.

1 bunch spinach

salt and pepper to taste

*****Salt is Always Optional*******

Method:

In a large pot, saute the first 6 ingredients until tender

Add the defatted chicken broth

Add the fresh spinach

If you have some leftover brown rice, now would be a good time to add it to the soup

salt and pepper to taste again and simmer for about 10 minutes.

Serve with fresh sourdough bread or skip the bread if you are trying to lose weight. There are plenty of carbs in this soup to give you a boost, like Italian Penicillin!

You can add any veggies you like. Just make sure they hold up. Zucchini is not a great one for soup, but Green Beans are and use kale instead or in addition to spinach for a very well balanced meal.

How I conquered a Lifelong Weight Problem~Updated

BEFORE and AFTER
How I conquered a lifelong weight problem
By Karen A Brennan

June 2005,  I was  47 years old in the body of a 54 year old. I was about 210 pounds. I stopped weighing myself when the scale tipped at 205 and I am sure I gained some after that.  I was depressed and miserable. I was a size 16+ jeans. My body fat was 33%, my cholesterol was 202, right on the border of too high and my body mass index was 33 which equals Class 1 Obese. I had chronic back and neck pain from injuries that I sustained 15 years before. I had heels spurs in both feet that at times caused unbearable pain. My asthma was worsening over time. I let myself go for 15 years after a debilitating back injury. This coincided with the time of raising my children, being a soccer mom and girl scout leader and working part time.The frequency of snacks and pizza was always part of the agenda and ultimately I forgot about myself. I had no social life and I shut myself in and out of sight.  As far back as I can remember, I have been overweight. It took a lot of strength and focus for me to change my life forever. I firmly believe that if I can do it, anyone can do it.
Today, I am almost 59 years old, I have been out of commission from over training for too long. But, I have maintained my 75 pound weight loss that came off in one years time.  I lost an inch in height from having fat feet, my body fat is now 18%, my cholesterol is 145 (I will have to get that checked again soon) and my BMI is 21, and the best part is that I am a size 6-8 jeans! I inspired myself to become an ISSA Certified Fitness Trainer and I help others who are in the position that I used to be in. It is my true calling in life to help others and I have a great plan that keeps me on track. I have continued my studies as a fitness trainer and I am now entering my 9th year! I haven't worked for a long time though. Unfortunately when I was at my top shape, I was "over-qualified" to work at a gym. that was their way of saying I was too old at 50! It was pure age discrimination. Most of the gym was filled with people my age so I couldn't figure that out..still cannot except for I live In Los Angeles where everyone has to look and be young. I try very hard to still influence and Inspire others around me and on facebook as silly as it seems. I Look to facebook and my followers for inspiration and motivation and I am not afraid to say it! :)
I get asked all of the time, "what inspired me to change your life?"
My true moment of reality was when my daughter returned from a year away at college and kindly told me that I must start taking care of myself. I put on the "Freshman 20" when she went away to school and with her push and the support from my husband and son too,  I took the first baby step. I took a long hard look at myself naked in a full length mirror at every angle and wept pretty hard. I always had told myself that when I get fed up with the way I looked, that is when I will start the diet yet again. Being a yo-yo dieter all of my life I was familiar with the “new beginning” every year for that New Year’s Resolution of losing weight. I did it so many times 20 pounds at a time and by the end of the year I was heavy again. It was a vicious cycle of stress, depression and eating until I had that “Ah Ha” moment. Sometimes those moments are very hard to pinpoint and vague. It is up to you to recognize it when it happens. It could be as subtle as seeing an old friend that you haven’t seen for a while and the look on their face says it all.
The plan is simple. Diet and Exercise is the key to getting trim and healthy. OK, you must have determination, motivation, consistency and discipline too.
The first thing one must do is to take control of your mind. “Optimal Fitness is Achieved Through the Infinite Power of Your Mind.” this is my motto. All of our lives we have learned to live and eat a certain way. We are over consumers in this country thus the huge obesity epidemic that has struck America.  I was part of that statistic until I decided to change my life forever. You must visualize yourself thin. Your mind is a very powerful tool. Believe in yourself and you have taken the first step. Become selfish with your time. This is not easy to do. The demands of balancing work and home life may seem impossible to you but fitting in 1 hour a day of exercise is not impossible, it is essential to a healthier and happier life.
My number one motivator for exercise is music. It is important to have a good beat to ramp it up. And you must change it up all the time to avoid boredom. If you are able to join a gym, find a cardio machine that you like and interval train. This means changing the resistance levels several times per work out. It drives me crazy when people say that they don’t sweat. Well, do my workout with me and you will need to change clothes at the end. Sweating is the objective. It releases toxins in your body. It makes you red in the face and gives you a natural glow. So put down the book and stop talking! Pay attention to your training and shoot for burning 200 calories in 20 minutes. It is a reasonable goal and if you don’t get to it for a while, keep trying. You just have to move your legs faster. You can do this at home too. Just rent a DVD, hire an in home trainer such as myself or just go for walks in the neighborhood. Bring your dog along. When I started, I walked with my dog 3 times a week and she got trim too! I I did not hire a trainer, but I studied them at my gym. The people who embraced me at the start of my journey are priceless to me now. I learned a few very hard lessons at the gym though. This is another topic all together though.
 When I began my program, I wore baggy men’s clothes and hooded sweatshirts. It is incredible to me how invisible you are when you are obese, especially in the "City of Angels."  I had a good case of gym intimidation, to say the very least.  I almost gave up after 3 weeks because I was sure that people were making fun of me, but I dug deep inside my mind and heart for motivation. I  recorded my progress with the measuring tape and scale and trained, full body workouts that I designed myself. I went to the gym 3 times a week, no excuses unless I was really sick, which I don't think that occured except for the very beginning of my training. We went to Vegas and I got sick with bronchitis for an entire month. I blamed it on the incessant cigarette smoke in the casinos and the germs on the slots! I really began my journey in the beginning of August, 2005. 
A year later, after I took off the 75 pounds,I desperately needed some new work out clothes. A funny thing happened when a gym member who represented a  line of Brazilian work out wear, gave me an outfit and said it was from a "Secret Admirer"! That was strange for me. That was an $80 Outfit! I needed to know who it was and I was hoping it wasn't as creepy as it sounded to tell you the truth! LOL! I tried the pants on and wow, I looked great! The tops was very sexy and I was very self conscious, but I had not ever looked like this before. I did find out who bought this outfit for me and thankfully it wasn't some creeper!  How I looked in that outfit inspired me to keep going for sure and I bought a bunch of new outfits too. That was my reward system and they are not inexpensive, however they last a very long time. I was not rewarding myself with food which I often did throughout my life as most people do. I went to the gym now, looking good, trying to set an example for those who are intimidated. I was their cheering section and this was rewarding for me. I embraced those in need and they appreciated that more than they can ever say. I know this because I was in their position once and I had a group that cheered me on and my self confidence improved so much especially at those times when I was about to give up and throw in the towel. Giving back is my reward.

Diet is the other half of the secret of my success. I don’t believe in a “cheat day”. Not until some great strides have been made. Diet for me is all about portion control. I learned this with Weight Watchers after my first child was born and lost 60 pounds. That was in 1986  and the theory stuck with me even through the time when I grew huge. I just didn’t let my mind embrace that theory, obviously. I now eat 6 small, healthy meals per day and if I do put on some weight like I do
over the holidays, I know how to adjust my diet to lose this 5 pounds of cookies I ate.  One big trick is to eat all of your carbs before 3pm. This means eating all of your fruit, breads, pastas and high sugar veggies before 3pm. Just eat low carb veggies and protein at night. Sometimes it is so hard to cut out dessert. I am a chocoholic by nature so what I do is buy the dark chocolate and have a square just to satisfy that urge. Herbal tea with no caffeine at night is also great for feeling full and it helps you sleep too. 8 hours of sleep per night is optimal as well as 8 glasses of pure water per day. I try to drink a gallon a day. It is important to plan out your meals and measure your portions. After a while it does become second nature. . I do this weekly. It really helps to stay on track this way. A healthy diet starts at the supermarket. Make a list that correlates with your meal plan and don’t defer to anything else. If you don’t buy junk it won’t be in your house and then your family will benefit too as mine did. My rule of thumb is to eat mostly organic foods. This is more affordable than you may think and you are eating less. The benefits are in the flavor and nutrition levels of the food. A food journal is essential as well to staying accountable and on track. To this day I write in my food journal and see where I have gone wrong. It is important to write down everything you consume and then analyze it. Don’t let yourself get lazy. I talk to myself sometimes for encouragement. We can only rely upon ourselves to change our lives. If you go off the plan for a meal or a day, tomorrow is a new day. New day, new life. Enjoy your life to it’s fullest and be happy with yourself. If you feel good, you look good and pat yourself on the back for a job well done!

Meatless Lasagna (Lower Fat)

This is a Lower Fat version of my favorite food! The trick to healthier eating is always in the ingredients. This year Our Daughter requested a meatless Lasagna for Christmas so here it is!

Ingredients:

1.5-2 pounds lasagna noodles. I used white flour noodles this year, but I prefer whole wheat or fresh sheets which are very hard to find.
1 large pot of fresh tomato sauce or to make things much easier, 6 jars of your favorite marinara. (No cans because it makes the sauce taste like metal)
2, 8 oz containers non fat ricotta cheese
2 cups low moisture part skim mozzarella 
1 cup whole milk mozzarella cheese for the topping (It melts better)
1 cup grated parmesan cheese, divided 
1 whole egg + 3 egg whites
1/2 up chopped fresh basil (chop lightly as not to bruise)
1/2 cup fresh italian parsley
Salt and Pepper to Taste
Olive oil (sparingly)

Method:

The First thing to do is to make your tomato sauce if you are making it from scratch. 

Using a large pot, Boil up the noodles al dente  about 10 minutes..Drain and stir gently and add back to the cooking pot adding a little olive oil so they don't stick to each other.

Mix together: the ricotta cheese, eggs, 1/4 cup parmesan cheese, fresh basil and parsley, salt and pepper while the noodles are cooking and set aside.

Layer ingredients as follows:

Sauce, noodles, tablespoons of ricotta mixture, mozzarella and parmesan cheeses.

Last layer is topped with sauce and the whole milk mozzarella.

Drizzle with a tablespoon of olive oil (optional) It makes the top a nice golden brown

Bake in a pre-heated 350 degree oven for 1 hour or until it bubbles and is hot in the middle
OR Place in Fridge overnight and cook within 24 hours at 350 for an hour and a half

Serve with Caesar Salad ( I must come up with a healthier than store bought dressing soon) and Warm Sourdough Bread 

I made a side of my turkey meatballs and they came out so yummy too..The trick with any meatball is to not over-handle it or they get tough. I will post a recipe soon. I am experimenting with baking the meatballs instead of frying.

Remember to portion control everything you eat unless it's a low carb veggie..Denying yourself the foods you love is the death of all diets!!

Marinated Artichoke and Garbanzo Salad

This recipe is quick and easy and has many layers of flavor. All of the ingredients are staples on my shopping list. Artichokes are very high in fiber, the garbanzo beans are also high in fiber and protein and the fresh veggies make this a very fresh, inspired side dish...(Thank you, Alex! ;)


Ingredients:
I can artichoke hearts, rinsed and drained
1 can garbanzo beans, rinsed and drained
1 medium red bell pepper, sliced in large chunks
1 medium green bell pepper, sliced in large chunks
1 cup cherry or pearl tomatoes, halved or leave whole
1/2 cup fresh snipped parsley

Vinaigrette Dressing: 
1 tsp dijon mustard
salt and pepper to taste
1 clove fresh garlic, minced
1 Tbl fresh shallots, minced
1/2 cup apple cider vinegar (Dr. Bragg's organic, unfiltered is the best one)
3/4 cup, extra virgin, cold pressed olive oil

Method:
Toss together lightly the first six ingredients and add the dressing:

Method for dressing:
In a small Pyrex measuring cup drop in the mustard, whisk together the mustard, salt and pepper, garlic and shallots with a small fork. Continue mixing while adding the vinegar, then the oil.

Pour the vinaigrette over artichoke and bean mixture and combine thoroughly. Marinate for at least 1 hour ..serve at room temperature and refrigerate

the left overs (if there are any!)

One-Pot-Pasta

I saw a One-Pot-Pasta on the internet and I thought I would give it a try. I think it works best with (white flour) organic spaghetti. I tried brown rice pasta, but it stuck together and the texture was gummy..not good. This is another inexpensive and quick recipe to throw together in about 30 minutes. Yes, I am very partial to Italian food! 

Ingredients:

1 pound spaghetti (or pasta of choice)

4.5 cups low sodium vegetable or chicken broth

1/2 purple onion, sliced

2 medium zucchini, halved and sliced thick (about 1.5 inches)

1 clove fresh garlic, thinly sliced

2 large roma tomatoes, diced

1 tsp Himalayan Pink Salt (valuable minerals)

freshly ground pepper to taste

fresh (or dried) herbs-basil, oregano, parsley, thyme

12 oz jar tomato sauce-(Optional..but it makes it richer in flavor)

4 ounces finely grated romano/parmesan mixture of cheeses

Method:

Place all ingredients in large sauce pot

Bring to a boil and simmer for about 20 minutes, stirring frequently

Test at 15 minutes for thinner pasta

When fully cooked, top with grated cheese and fresh herbs

Enjoy with fresh greens and a lemon vinaigrette

If you have been good all week..go ahead and have a sourdough toast with some real Irish butter on top...yummy..guilty pleasure..Remember my Maiden name is DeMattia !

*I added the jar of tomato sauce at the end at the request of my son, Mike. It did look a bit scant on sauce and it made a big difference with the addition of it. 

Starting up again!

On April 2nd , 2013, my Hip and Iliotibial Band were still in a lot of pain. So, I gave it intense therapy for another week. I have electrodes that could possibly help and then there is the rolling pin which gives me excruciating pain, but helpful for the  incredible knots in my leg none the less. Anything would be better than having to go into the hospital, get put under and then have a needle full of cortisone shot into my hip, RIGHT?
 I had proven to myself that when I started my journey back in 2005, I was correct in losing the weight slowly. I was 210 pounds and over a year, I lost 75 pounds. With steady exercise and a clean diet I lost half of myself in size. I went from a size 16+ to a 6 and now that I haven't trained for a few weeks, I am still holding my own. It helps to stay on a clean diet.
I made a huge mistake by over-training and really hurt myself, several times. I believe that my IT Band  and bone spurs in my hip issues are due to running on the highest incline on the Treadmill and Stepmill.(I Kind of went a little overboard, ya think?) As we age especially, our bodies cannot take that kind of beating anymore. It's called, "Insanity" for a reason! I noticed quite a difference with Menopause in how I look and how I move. I do not have that energy level that I once had when I had hormones in my body. I refuse to do hormone therapy and choose to age naturally so acceptance is vital to the whole aging thing.
I have met only a few who are interested in changing their lifestyle as I have done. I didn't find it to be the hardest thing I ever had to do once I made up my mind. We all have choices in the supermarket and with regular exercise, fresh air and water, determination and consistency success is at your finger tips :). These are just some of the keys for success. We are all very different and yet very much the same, however we are free thinkers. "Optimal Fitness is Achieved Through the Infinite Power of Your Mind" This is my motto and whenever I feel discouraged, I look back upon my journey and feel proud of what I have accomplished for myself and am willing and able to help others. This is My reward in life.
I choose to eat mostly organic foods. It really doesn't cost that much more if you portion control your meals and it is better for you and our planet. I try to drink  enough water. It is easy for me to get dehydrated for some reason."I have a very compulsive personality" and it is no excuse for breaking those old habits that we learned as children. I am  child of the 60's and I think I ate every single snack and sugary cereal that there was out there and now, if I sat down to a bowl of peanut butter Cap'n Crunch or a Cherry Hostess Pie, I would not feel so well after eating it. Also I was born to an Italian home where pasta and bread were mainstays in our diet and I was an over-eater as a child, so I have always battled a weight problem.  I still love to cook Italian food, it is my specialty, but I use low fat and whole grains and portion control to stay within my boundaries.
I realized that it is me and only me that can count on me to do the work, stay consistent and never give up!
it is November 18, 2014 and as I revise this article, I am down to my lowest weight, but I haven't worked out for a few weeks and my muscle mass has diminished, so quickly! I am seeing an incredible acupuncturist who is helping my Hip, Back and IT Band issues and I am better except for I have had the flu for a week now! Stress really got to my immune system this time. Have to work on that! My only hope is that someone out there gets inspired by my story. 
                                      IF I CAN DO IT, ANYONE CAN!!!!

Flour-less Peanut Butter and Dark Chocolate Delights

These delicious little cookies are adapted from a recipe winner from today's LA Times Magazine. To make any recipe your own, just alter it a bit and voila! 
Note: if you eat a gluten free diet you must find gluten free chocolate to work with. Other wise, most chocolate is produced on equipment that has been shared with wheat, dairy and nuts. I don't think these cookies would taste as good without the chocolate, but I am a chocoholic and almost everything tastes good with chocolate! ps..the house smells like a little bit of heaven right now! :)  

Portion Control!!!!!

Preheat Oven to 325 and line 2 baking sheets with parchment paper
Makes 24 Cookies

Ingredients:
1 Cup Organic Sugar
Pinch of Kosher Salt
1 Cup Organic, Creamy, Unsalted Peanut Butter
1/3 Cup Egg Whites, shaken or whisked
1Tsp Organic Vanilla Extract
1, 12 ounce Organic 72% Dark Chocolate Bar Cut in Half

Method:
Cut up 1/2 of the chocolate bar into small chunks and save the other half to grate over the cookies before baking,

In a large mixing bowl , beat first four ingredients with a wooden spoon until well blended
Add the chocolate chunks and mix
Place by teaspoon on cookie sheet and press down with a fork in a criss-cross pattern
Top with grated chocolate
Bake for 12-14 minutes
cool in pan for 2 minutes and cool completely on racks
After cooled divide up for snacks so you don't go overboard.

Cranberry~Tangerine Relish

This recipe is so simple! Make it ahead of time and garnish with fresh Clementine wedges

Ingredients:
1, 12 ounce bag fresh cranberries, picked over
1 cup fresh Clementine (mandarin oranges) juice
3/4 cup organic sugar
2 T honey
2-3 fresh Clementine's peeled and segmented

Method:
Combine first 4 ingredients and bring to a boil
Cook until the cranberries "pop"-about 10 minutes..maybe more
Place in a decorative serving dish
Garnish with fresh Clementine wedges