The concept of 'Periodization'

This excerpt is from a forum I belong to that is everything to do with Clean Eating - Tosca Reno's Kitchen Table (http://www.eatcleandiet.com/the_kitchen_table/ )

It was posted by a member named Carolyn1213 who has lost 107 lbs, gained muscle and went from a size 22 to a size 8, all by eating clean and exercising! She wrote about a concept called "Periodization" used by athletes. It was the first I had heard of it and thought it would be worth passing it along.

"I want to spend just a moment talking about a concept known as periodization. This is something I have used for myself and for my clients and I find it to be very effective. Athletes use periodization. It is the idea of eating and training for the 'season' you are in. Professional athletes have on off season, pre-season, in season and post season. During these times, their focus and training are different for each phase to meet the goal of that phase. Runners, who strictly run and run year round tend to stay injured and have more difficulty with recovery and progress.

Likewise, those who are trying to lose weight, drop body fat and increase muscle, need to look at the year in quarters. Think of a large slab of marble. The tools that you would use to chunk off the larger outward sections is totally different than the tools you would need to use to chisel out the finer details. So, in weight loss, you have the beginning phase that is focused more on cardio and larger muscle groups and making the dietary changes along the way. Your plan has to ebb and flow. There has to be times that your purposely cause yourself to relax, pause, reassess your goals and the road ahead of you. This may shock you, but I have purposely put myself on maintenance to give my body (my skin and musculature) time to catch up with the changed that were taking place. Maintenance phase for me usually lasts 3 mths. then I start working on the next goal. During weight maintenance I focus on muscle gain, not fat burning. I want muscle to fill out the space that fat has left so that my skin has minimal sag."

Grilled Salmon with Pineapple Salsa over Whole Wheat Cous Cous and Garlicy Spinach

Source: Emma Duran

This is the kind of meal you could get in a fancy restaurant, but you know exactly what has gone into it and you get to control the amount of fat, salt, etc. Every single one of these things is super-easy to make, each has 4 steps or less.

Salmon

Ingredients

1 large Salmon filet, cut into serving-sizes

Directions

Place the Salmon directly onto a hot barbeque grill and cook until opaque throughout, flipping once.

Pineapple Salsa

Ingredients

1/4 pineapple, 1/4" dice

1/2 red pepper, diced

1/4 red onion, fine dice

2 Tbsp. chopped cilantro

1 Tbsp. rice wine vinegar

1/4 tsp. sea salt

1/4 tsp. ground black pepper

Directions

Combine all ingredients in a bowl and mix well.

Whole Wheat CousCous

Ingredients

3/4 c. whole wheat cous cous

3/4 c. chicken stock

Directions

1. Bring water to a boil in a small saucepan.

2. Add the couscous and remove from heat. Stir, cover and set aside for 5 minutes.

3. Fluff with a fork.

Garlicy Spinach

Ingredients

1 tsp. olive oil

2 cloves garlic, minced

6 c. baby spinach

1/4 c. chicken stock

splash of hot pepper vinegar (optional)

Directions

1. Heat oil in a large frying pan.

2. Add garlic, sautee 1 min.

3. Add spinach and chicken stock. Cook, stirring for 4-5 min. until spinach is wilted.

4. Add vinegar at the end, if using.

Protein-packed Shamrock Salad

Source: Emma Duran

Ingredients

2 c. baby spinach

1/2 c. boston lettuce

1/2 c. sprouts

chopped cucumber and peppers

3 oz. sliced chicken breast

1/4 c. chick peas

1 oz. low-fat feta cheese

1 serving of My Go-To Salad Dressing (* available on this blog)

Directions

1. Combine all ingredients and enjoy!

Use every excuse available!

With tomorrow being St. Patrick's Day use this excuse to get your kids to eat everything Green!!

Ingredients

Green Veggies - celery, green peppers, cucumber, sprouts

Fat-free sour cream dip

Directions

1. Cut them up and place them on the table exclaiming "Happy St. Patrick's Day!"

My daughter loved this, she grabbed the plate and wanted nothing else for lunch.

4 Ways to do Oatmeal

Oatmeal is the go-to Clean Eating breakfast, it is low in fat, stabilizes insulin levels and it has loads of fiber which means it keeps you full all morning long. It's also fast and easy to make, just as easy as pouring a bowl of cereal.

But who can eat plain old oatmeal day after day? Here are my own personal recipes for oatmeal that I like to rotate between.

Regular Old-fashioned Oatmeal

Ingredients

1/3 c. large-flake oats

2/3 c. water

Directions

1. Place oats and water in a microwaveable bowl.

2. Microwave on high for 1 mintue. Stir. Microwave one more minute.

3. Let stand 1 minute before eating.

Raisin Cinnamon Oatmeal

Ingredients

1/3 c. large-flake oats

2/3 c. water

2 Tbsp. raisins

1/8 tsp. cinnamon

2 Tbsp. skim milk

Directions

1. Place oats, water, raisins and cinnamon in a microwaveable bowl.

2. Microwave on high for 1 mintue. Stir. Microwave one more minute.

3. Stir in milk.

4. Let stand 1 minute before eating.

Apple Cran Walnut Oatmeal

Ingredients

1/3 c. large-flake oats
2/3 c. water

1/2 apple, grated

1 Tbsp. dried cranberries

1 Tbsp. walnut pieces

2 Tbsp. skim milk

Directions

1. Combine oats, water and grated apple in a microwaveable bowl.

2. Microwave on high for 1 mintue. Stir. Microwave one more minute.

3. Stir in dried cranberries, walnut pieces and skim milk.

4. Let stand 1 minute before eating.

Banana Bread Oatmeal

Ingredients

1/3 c. large-flake oatmeal

2/3 c. water

1/2 banana

1 Tbsp. flax seed

2 Tbsp. skim milk

Directions

1. Combine oats and water in a microwaveable bowl.

2. Slice the banana on top VERY thinly.

3. Microwave on high for 1 minute. Stir. Microwave one more minute.

4. Stir in flax seed and skim milk.

5. Let stand 1 minute before eating.

Sweet & Spicy Tofu with Vegetables

Source: Oxygen Magazine

ANTONIO RATING: 4 OUT OF 5 STARS (before I told him it has tofu in it!)

I know I got this recipe a long time ago from Oxygen magazine, long before MomChef. Unfortunately I didn't note the Issue #. But it is one of the first recipes I have found for tofu that I really enjoy. And, it's Super-Quick to make! Red bell peppers are better but you can use green if you have a situation like me where your kids ate all the red peppers for lunch (in which case I count my blessings and throw in green).

This is a quintessential Clean Eating recipe - mushrooms, cabbage and peppers are all high-water vegetables which means they deliver a lot fiber and nutrients without a lot of calories.

Ingredients
2 tsp. olive oil
12 oz. firm tofu, cubed
1 clove garlic, minced
1/2 c. chopped onion
1/2 c. chopped bell peppers (red or green)
2 c. chopped nappa cabbage
1 c. sliced shitake mushrooms
1/4 c. chicken or vegetable stock
2 Tbsp. rice vinegar
3 Tbsp. soy sauce
1 Tbsp. honey
2 tsp. cornstarch
2 c. cooked brown rice

Directions
1. Heat oil in a large frying pan. Add the tofu and cook 5 minutes.
2. Add the garlic, onion, peppers, cabbage and mushrooms. Cook 7 minutes.
3. Combine stock, vinegar, soy sauce, honey and cornstarch in a small bowl.
4. Add the sauce to the vegetables. Simmer 3-4 minutes.

To Serve
Place 1/2 c. cooked rice on a plate, top with 1/4 of the recipe.

Emma's Top 5 Tips for Losing Weight

After the birth of my second I found myself quite overweight and unhappy. I decided to make a change. I used Clean Eating techniques (the ‘What’) and Weight Watchers (the ‘How’) to lose 35 lbs. and I learned a lot along the way. At first I was angry; the weight wasn’t coming off like I wanted it to. I realized I was being very lackadaisical in my approach. I had to have a very firm talk with myself. I was no longer in my 20’s. I had had two kids. My body was not the same anymore and I had to take this seriously if I wanted to change.

I wish to humbly offer up my top 5 tips that I really took to heart and incorporated into my life, my body and my brain to help me.

1 - Focus on eating right and let the weight-loss be a happy side-effect. For the longest time I didn’t get this, I made weight-loss my primary focus that eating right was a necessity for. When I switched my thinking around everything fell into place. Every time you think about doing something crazy, like cutting out all carbs except lettuce and tomatoes, ask yourself one question “Is this something I can do for the rest of my life?” If the answer is No, then FIND ANOTHER WAY. IF YOUR EFFORTS ARE TEMPORARY YOUR WEIGHT-LOSS WILL BE TEMPORARY TOO!

2 - Do away with any goal with a number in it. Get it in your head – This Is For Life. Not just until you lose 20 lbs, or until the next Big Event. Release yourself from dates and deadlines. If you have a time-based goal and you only make it part-way there you are more likely to throw in the towel. But it’s a life-long journey so if you lose your way temporarily, just steer yourself back onto the right path; you have your whole life to get it right! Try this – instead of weighing yourself once a week, try on a goal outfit once a week. Be happy as you slowly find it easier and easier to do up the buttons. Once you can fit in it and feel awesome who cares what the scale says?

3 - Strive to eat 5-7 servings of vegetables a day. I have little boxes on my journal that I ticked off with every serving – when I reach that 5 mark everything gets better – My meals double in size, I become more regular ;), and I can feel all the vitamins and minerals coursing through my body.

4 - Eat something you love every day – that way you always have something to look forward to and never have to feel like you’re just holding out to your next ‘treat day’. It also prevents “deprivation over-compensation” caused by not eating cookies, not eating cookies, not eating cookies … then, I HAVE TO EAT THE WHOLE BAG! If you love something, eat a little bit of it everyday, or find an equally-satisfying alternative. Ice cream is a nice treat – when I found Skinny Cow ice cream sandwiches I could eat one and not do the damage a full-fat version would do, but it was just as good.

5 - Take pictures the whole way along. Even though it was really hard in the beginning, I tell you, I stare at those pictures for hours! I flip back and forth between Before, After, Before, After!

Clean Eating Vs. NOT

I always liked these photos that followed the typical email chain-mail route.

I'm not so sure they speak the truth about the difference between Europe and USA (or maybe all of North America).

To me, they speak to the difference between taking care of yourself and not. The difference between people who eat clean and exercise, and those that don't.

When I saw these I asked myself - which person do you want to be? Who do you want to most resemble?

The answer was clear!

Oven Baked Potato and Turnip Fries

Click on image to enlarge

Source: Emma Duran

ANTONIO RATING: 5 OUT OF 5 STARS

Once cooked my kids couldn't even tell the difference between the potatoes and turnips!

Ingredients

4 White potatoes

1 small turnip

2 Tbsp. low-cal salad dressing (I used Kraft Extra Virgin Olive Oil Pesto and Parmesan)

Directions

1. Julienne the potatoes and turnip french-fry style.

2. Toss with the salad dressing in a bowl.

3. Lay out on a baking sheet.

4. Cook at 350º for 40 minutes, turning every 10 minutes.

Oven-Roasted Beets

Source: Emma Duran

ANTONIO RATING: 3 OUT OF 5 STARS

Makes 2 servings - double or triple as required!

Ingredients

4 beets, peeled and halved

2 tsp. extra virgin olive oil

1 tsp. dried oregano

salt & pepper to taste

Directions

1. Toss all of the ingredients in a bowl.

2. Place on a baking sheet.

3. Cook at 350 degrees for approximately 45 min., until the beets are fork-tender, turing every 15-20 min.

Big-Batch Shepherd's Pie

Source: Emma Duran

ANTONIO RATING: 5 OUT OF 5 STARS

Perfect for when guests are coming, you want to have left-overs or, god bless you, you're the mother of 5!

Ingredients

16-18 potatoes, peeled and halved

1/2c. fat free sour cream

3/4 c. skim milk

1/2 tsp. salt

2 tsp. extra virgin olive oil

2 cloves garlic, minced

1 large onion, diced

2 lb. lean ground beef

1/4 to 1/3 c. flour

1 c. skim milk

1 tsp. salt

1/2 tsp. pepper

1/2 c. frozen corn kernels

1/2 c. frozen peas

Directions

1. Preheat oven to 375º.

2. Bring potatoes to a boil in a large pot of salted water. Continue to boil until the potatoes are fork-tender.

3. Meanwhile, heat olive oil in a large frying pan.

4. Sautee garlic & onion 1-2 min.

5. Add the ground beef and brown.

6. Drain off excess fat.

7. Sprinkle with flour, salt and pepper.

8. Add 1 c. milk, mix well.

9. Add the corn and peas, mix well.

10. Once the potatoes are cooked, drain water. Add sour cream, 3/4 c. milk and salt. Puree with a hand mixer.

11. Spray a 9 x 13" pan with cooking spray.

12. Place the meat mixture in the bottom.

13. Top with mashed potato mixture.

14. Cover and place in the oven for 45 min.

15. Remove cover and continue to cook for 10 more min.

Cuban Chicken & Rice (aka "Beer Chicken")

CLICK ON IMAGE TO ENLARGE

Source: Emma Duran

ANTONIO RATING: 5 OUT OF 5 STARS

This is actually a cuban version of the 'arroz con pollo' but in our house we call it 'beer chicken'. The saffron makes this dish amazing! It takes a good hour and a half to prepare so this more of a Sunday-afternoon recipe, definitely not a week-day recipe.

Ingredients
1 lb. boneless, skinless chicken breast, large diced
1/4 c. red wine vinegar
2 tsp. dried oregano
2 tsp. ground cumin
1/2 tsp. pepper

1 Tbsp. olive oil
1/2 small onion, finely chopped
1/2 small red pepper, diced
2 cloves garlic, minced
1 small tomato, seeded & diced
1 c. water
1 c. beer
1/4 tsp. saffron threads
1/2 Tbsp. tomato paste
2 tsp. salt
1/4 tsp. pepper

1 c. basmati rice
1/2 c. frozen peas

Directions
1. Place the chicken in a glass dish.
2. Pour the vinegar over top.
3. Sprinkle with oregano, cumin and pepper.
4. Toss and allow to marinate 15 minutes.
5. Heat oil in a large pot.
6. brown the chicken all over & transfer to a plate.
7. Add the onion, red pepper and garlic, cook over medium heat for 1-2 min.
8. Add the tomato, cook 1 more minute.
9. Return the chicken to the pot, cook 1-2 min. more.
10. Add the water, beer, saffron, tomato paste, salt and pepper. Bring to a boil.
11. Reduce heat, cover and simmer 30 min.
12. Thoroughly wash the rice, swishing with your hands under cold water until the water runs clear.
13. Bring the chicken to a boil again, stir in the rice.
14. Reduce the heat, cover and simmer 20-25 min.
15. Stir in the frozen peas in the last 10 min.

Roasted Squash & Coconut Soup

Click on image to enlarge

Source: Emma Duran

I make this super-easy recipe to use up left-over roasted squash.

Ingredients
1 of the Roasted Squash recipe on this blog
1 can light coconut milk
2 c. chicken stock
1/4 c. chopped cilantro

Directions - one way
1. Place all of the ingredients minus the cilantro in a large pot.
2. Using a hand-blender, puree the soup until creamy.
3. Simmer over medium heat for about 15 minutes to allow the flavours to meld.
4. Add the chopped cilantro at the end.

Directions - another way
1. Place all of the ingredients minus the cilantro in a blender.
2. Puree until smooth.
3. Pour into a pot.
4. Simmer over medium heat for about 15 minutes to allow the flavours to meld.
5. Add the chopped cilantro at the end.

Roasted Potatoes and Parsnips

Source: Emma Duran

ANTONIO RATING: 4 OUT OF 5 STARS

My favourite way to get my 5 servings of vegetables a day is roasting them. I can eat just about any vegetable if has been nicely roasted.

Ingredients
2 red potatoes
3 parsnips
1 Tbsp. extra virgin olive oil
salt & pepper to taste

Directions
1. Preheat oven to 350 degrees.
2. Dice the potatoes and parsnips 1/2".
3. Toss with the olive oil, salt and pepper.
4. Place in a 9 x 13" pan.

5. Place in the oven and cook for approximately 60 minutes, turning the vegetables every 15 minutes.

Emma's Steak Marinade

Source: Emma Duran

ANTONIO RATING: 4 OUT OF 5 STARS

Simple and yet so flavourable. You can double or triple the rub recipe and store it in a well-sealed container for a month or two.

Ingredients

1/2 c. red wine vinegar

Rub

1 1/2 tsp. salt

1 tsp. pepper

1 tsp. ground cumin

2 tsp. garlic powder

Directions

1. Place the steak in a glass container/pan.

2. Pour the vinegar over the steak.

3. Sprinkle liberally with the rub.

4. Turn the steak, sprinkle with more rub.

5. Allow to marinate as least 20 minutes before cooking, or leave marindating for several hours, even better!

Roasted Squash

Source: Emma Duran

Ingredients
1 medium butternut squash, peeled and diced
1 Tbsp. extra virgin olive oil
salt & pepper

Directions
1. Combine all ingredients in a large bowl and toss.
2. Place in a 9x13" pan.
3. Place in a 350 degree oven for approximately 60 min., turning every 20 min., until the squash is soft.

My Go-To Salad Dressing

Source: Emma Duran

Making this is so easy and after using it for so long I can't go back to bottled salad dressings - I feel like I can taste the additives and "chemicals" in them. Olive oil is such a good source of 'healthy fats' that the 2 teaspoons in this recipe is the perfect way to get your daily allowance.

You can do it one of two ways:

Way #1

Ingredients
2 tsp. extra virgin olive oil

2 tsp. balsamic vinegar
1/4 tsp. dijon mustard, approximately
a 'pinch' of white sugar
salt & pepper to taste

Way #2

Ingredients
2 tsp. extra virgin olive oil
2 tsp. red wine vinegar
1/4 tsp. honey, approximately
salt & pepper to taste

Directions
1. Place all of the ingredients in a little tupperware/rubbermaid container.
2. Cover.
3. Shake.
4. Pour over salad.

Meal Plan #1

Every Friday I sit at my desk and make a menu for the next 7 days, then I write my grocery list from that menu, then if I can get my grocery shopping done on the way home from work, without the kids, my week-end is off to a good start. That menu then gets posted on my fridge or white board and for the rest of the week I don't have to think, I just look at the menu and it tells me what to eat, what to pack in my lunch, what to cook and what to pull out of the freezer for the next day.

Here is a sample of a one-week meal plan that I use. The items with a * are recipes I've posted on this blog (just use the Search tool in the top right-hand corner).

Day 1
Breakfast:
whole wheat english muffin
1 egg fried with diced onion, mushrooms and peppers (with cooking spray)
1 c. skim milk

Snack:
1 piece of fruit

Lunch:
French Onion Soup
Tuna wrap (1 x 6" whole wheat wrap, 1/4 c. tuna, 1 Tbsp. mayo, lettuce)

Snack:
1 piece of fruit
12 almonds

Dinner:
Lean Flank Steak with Emma's Steak Marinade*
Roasted Potatoes & Parsnips*
skim milk

Day 2

Breakfast:
cream of wheat cereal
strawberries
skim milk

Snack:
1 piece of fruit

Lunch:
Roasted Squash & Coconut Soup*
left-over roasted parsnips

Snack:
1 piece of fruit
1 oz. low-fat cheese

Dinner:
3 oz. roast beef

Day 3
Breakfast:
Oatmeal with raisins and cinnamon (1/3 c. dry oatmeal + 2/3 c. water + 2 Tbsp. raisins, 1/4 tsp. cinnamon, microwaved for 2 min., stirring half-way)

Snack:
1 piece of fruit

Lunch:
Tuna wrap (1 x 6" whole wheat wrap, 1/4 c. tuna, 1 Tbsp. mayo, lettuce)
Large salad
My Go-To Salad dressing*

Snack:
low-fat cottage cheese
canned pineapple chunks

Dinner:
Cuban Chicken & Rice (aka Beer Chicken)*
Roasted Beets*
skim milk

Day 4
Breakfast:
Shredded Wheat
skim milk

Snack:
1 piece of fruit

Lunch:
Borscht with sour cream*
whole wheat pita
hummus

Snack:
1 banana
1 Tbsp. all-natural peanut butter

Dinner:
Traditional Shepherd's Pie*
Roasted squash*
milk

Day 5
Breakfast:
1 whole wheat english muffin
1 egg
skim milk

Snack:
1 piece of fruit

Lunch:
Turkey & Avocado wrap (1 x 12" whole wheat tortilla wrap, 2 oz. turkey, 1/4 avocado)
left-over Borscht with sour cream

Snack:
low-fat yogurt
1 piece of fruit

Dinner:
6 oz. tipalia pan-fried in 2 tsp. olive oil + squirt of lemon juice
1/2 c. saffron rice (leftover from the Cuban Chicken & Rice)
skim milk

Day 6
Breakfast:
cream of wheat
strawberries
skim milk

Snack:
1 piece of fruit

Lunch:
1/2 pita stuffed with tuna made with low-fat mayonnaise, and lettuce and tomato
sliced veggies (carrots, cucumber, peppers)

Snack:
apple
12 almonds

Dinner:
left-over Shepherd's Pie & roasted squash
skim milk

Day 7
Breakfast:
Shredded Wheat
skim milk

Snack:
1 piece of fruit

Lunch:
Veggie wrap ( 1 x 12" whole wheat tortilla wrap, assorted veggies, 1/4 avocado, sliced, 1/2 ox. low-fat cheese, 1 Tbsp low-fat Italian dressing)

Snack:
1 banana
1 Tbsp. all-natural peanut butter

Dinner:
1 slice vegetable pizza
Large salad
My Go-To Salad dressing*

Lomo Saltado and Peruvian-style Rice

click to enlarge picture

Source: Emma Duran

ANTONIO RATING: 3 OUT OF 5 STARS (he doesn't like onions)

This is a Peruvian dish that was always a safe choice at restaurants there. It's like a stir-fry, served over rice and french fries!

Rice

Ingredients
2 c. rice
4 c. water
3 cloves garlic, minced
1 1/2 tsp. salt
1 tsp. canola oil

Directions
1. Heat oil in a medium-sized pot over Medium heat.
2. Add the garlic and cook 1-2 min., don't let it brown.
3. Add the water and salt. Raise heat to High and bring to a boil.
4. Add the rice and bring to a boil again.
5. Stir once and then lower the heat to Low. Cover and simmer for 20 min.
6. Remove from heat and fluff with a fork.

Lomo Saltado

Ingredients
1 lb. lean marinating steak, 1/4 " cube

3 cloves garlic, minced

2 Tbsp. soy sauce
1 large red onion
3 Tbsp. red wine vinegar

3 Roma tomatoes
1/4 c. chopped cilantro
Frozen oven fries, cooked

Directions
1. In a small bowl, combine the steak, minced garlic and soy sauce. Let stand.
2. Slice the red onion thinly and place in a separate bowl with the red wine vinegar. Let stand.
3. Slice the tomatoes thinly, length-wise.
4. Heat a large non-stick frying pan over medium-high heat.
5. Add the steak mixture tothe pan. Cook 4-5 min.
6. Add the onions and tomatoes. Cook another 4-5 min.
7. Add the cilantro at the end.

To Serve
1. Place 1/2 c. of rice in the middle of a plate.
2. Place a handful of fries on top.
3. Top with the lomo saltado.

Asian Turkey Burgers and Low-fat Coleslaw

Click on picture to enlarge

Source: Emma Duran

ANTONIO RATING: 4 OUT OF 5 STARS

Here in Southern Ontario we get a warm snap every February for about a week. The temperature sores into the positives. People start to walk around in their short sleeves. It only lasts a few days but it's like a little piece of paradise in the middle of winter. Usually around this time I hold a winter-time BBQ. This year it was Asian turkey burgers and low-fat coleslaw. The coleslaw has about 2 gram of fat per 1/2 c. serving, and gets better the longer it sits, so if you can prepare it the day ahead, all the better.

Asian Turkey Burgers

Ingredients

1 lb. lean ground turkey

1 Tbsp. hoisin sauce

1 green onion, chopped

1 Tbsp. grated fresh ginger

Directions

1. Combine all the ingredients in a bowl.

2. Shape into 4 patties.

3. Place on medium-hot barbeque and BBQ until cooked through.

4. Serve on a small whole wheat bun.

Low-Fat Coleslaw

Ingredients

1/2 large head of cabbage, chopped into small bits

1/4 c. red onion, small diced

1 carrot, shredded

1 c. low-fat olive-oil based mayonnaise

1/2 c. apple cider vingear

1 Tbsp. sugar

salt and pepper to taste

Directions

1. Combine cabbage, red onion and carrot in a large bowl.

2. Whisk together mayonnaise, apple cider vinegar, sugar, salt and pepper in a small bowl.

3. Pour the mayonnaire mixture over the cabbage mixture. Mix well.

4. Cover and refrigerate for 2 hours or up to 2 days.

Getting Kids to Eat Healthy

I belong to an online community for healthy eating and the other day a lady posted a story where she had sat down to dinner with her healthy, yummy tilapia and brown rice, and then was overcome with guilt when she looked over and realized that her kids were eating greasy grilled cheese sandwiches. Was she being a bad mom taking care of herself first, she wondered? She was just starting to figure out this clean-eating thing for herself and she hadn’t yet incorporated it into her family’s lifestyle.

Sadly, the first few responses she got to her post were chastising her, saying that she was the one who brought that food into her house, and that she should put the fish and rice in front of the kids and give them the ‘eat it or starve’ ultimatum.

At this point I had to speak up and defend my poor fellow-mom. After having my first child I still believed that whole "don't give them a choice and they'll do it", because he was an easy kid.

Then my daughter came along.... She will fight to the death. She will go days without eating. If you say YES 100 times, she'll say NO 200 times. If she chooses not to eat dinner I will find her at ten o’clock at night crawling up into the cupboards to get something – no kidding! She is so smart and so resourceful it’s scary. I know this strength will serve her well some day but in the mean time she’s mine to deal with it.

It has to be about baby steps. For my kids, I focused on what they WOULD eat. I told my son he has to have vegetables in his school lunch every day, he said he likes red peppers; he gets red peppers... every day.

So they eat a lot of the same things over and over, but they're actually ok with that - they don't need a lot of variety.

And then slip in new stuff here and there. If they won't eat it one day, try again next month, it might work! One thing I would caution against is saying things like, “Oh, Johnny doesn’t like eggs, I can never get him to eat them” in front of them to other people. It ends up being a self-fulfilling prophecy, and Johnny spends the rest of his life thinking “Nope, don’t like eggs, haven’t liked them since I was a kid.”

Most of all, kids are people too, and nobody likes having the law laid down on them. If somebody told you that you have to eat something or starve your first reaction would probably be “I don’t have to do anything, I’ll show you!” Work together to become a healthier family. Have your kids pick out what looks good from a healthy magazine or cookbook like Tosca Reno’s Eat Clean Diet for Family & Kids. And then, let them help you prepare it!

The most important of all is to be a good role model. It’s harder when they’re younger but as they grow up, if you consistently demonstrate healthy eating habits, which include the right way to indulge, you will have done everything possible to raise healthy kids into healthy adults.

Tosca Reno .. my hero!

Has anybody ever heard of Clean Eating? If you haven't, you probably will soon. Clean Eating is a whole-food lifestyle that's sweeping across America and Canada and is led by my hero, Tosca Reno.

Before the age of 40 Tosca was like most of us - a mother of 3, overweight, stressed out, tired all the time. By eating nutritionally-centered, minimally-processed food and working out with weights she transformed herself into this power-house known as "The Eat-Clean Diet Lady". She's now over 50 and looks better than anyone I know!

But what makes her my hero is that she is fighting the obesity epidemic through education, and particularly speaking out on childhood obesity and Type 2 diabetes. Healthy kids come from healthy parents!!! Plus, she doesn't just talk the talk, she walks the walk. She's in the gym every day, she eats clean without exception - even while travelling in France (!!), she is on radio and television shows all the time, spreading the word.

Now, I'm no angel, and I'm not ever going to look like Tosca Reno because, let's face it, if it was easy we would all look like that. But I've been slowly introducing clean eating principles into my life over the last 3 years and WOW! I can honestly say that it's getting to the point where few things taste as good as clean eating feels. On the days where I eat clean I am more awake, have more energy, my skin looks better, my body works better. After a couple of days of going back to bad habits I find myself sleeping in later, my skin gets shallow and blotchy, I don't have enough energy to go for my runs. It's slowly getting to the point where it's becoming not worth it to sit down with a bag of chocolate trail mix, or crackers or chips. Not that I can ever see myself giving up eating the good stuff. When it comes right down to it I over-eat because it causes a chemical reaction in my body and calms me down. If I'm stressed or anxious eating is as effective as taking a Valium or a shot of whiskey, it chills me out. And if I've gotten to that point, calming myself down is way more important to me than any repercussions that might ensue.

Let's face it, when you're a mom you don't usually have the luxury of giving yourself a 'time out'. "Excuse me, kids. You keep pulling each other's hair out and beating each other black and blue; mommy's just going to go out for a run then take a bath. What? What do you mean you can't stay home by yourselves? Isn't 7 and 2 old enough? Yeesh!"

My point is, by eating clean when I can and forgiving myself when I can't I believe I'm a much healthier person. And that, ultimately, led me to starting this Blog. Nobody's perfect, goodness knows some nights I only have time to throw a frozen pizza in the oven, but if 4 nights out of 5 you're making a home-cooked, wholesome dinner (instead of the other way around), you and your family will be healthier for it.

It takes some planning though! Every Friday I make up my menu for the next 7 days. Then I take that menu and I write up my grocery list. If I can do the grocery shopping on the way home from work without the kids then my week-end is off to a good start. And then, that menu gets stuck on my white board in the kitchen. That way, when I get home and I'm 'too tired' to think of something healthy to eat - I don't have to think - I just read the menu and it tells me what to make!

The Principles of Clean Eating:
1. Eat a mini-meal every 2-3 hours to keep your blood-sugar levels even.
2. Combine protein and complex carbs at every meal (carbs should come from fruits, vegetables and whole grains)
3. Avoid all over-processed and refined foods (e.g. all the 'whites' - white flour, white bread, white pasta, white sugar (aka "the white poison").
4. Avoid saturated and trans-fats, eat enough 'healthy' fat.
5. Eat proper portion sizes.
5. Drink at least 8 cups of water a day.

Check her out!
http://www.eatcleandiet.com/tosca_reno/biography.aspx

Victor's Ceviche

Source: Victor Kufat

My friend Victor, from Peru, shared with me his own personal (and great) recipe for ceviche tonight. Pronounced sé-vee-ché, its a popular South American dish made by 'cooking' fish in the acidity of lime juice. I know, in North America we're a bit squeamish about eating 'raw' fish but this is really yummy, trust me. Just make sure you get really fresh, firm fish, not anything squishy or mushy.

Ingredients

2 filets of whitefish (like tilapia or basa)

salt & pepper

4 cloves garlic, minced

4 limes, cut in half

1/2 Tbsp. aji amarillo molido (hot yellow pepper paste available at Latino grocery stores - OPTIONAL)

1/4 red onion, sliced

1 stalk celery, small dice

1 Tbsp. chopped cilantro

Directions

1. Place red onion in a small bowl and cover with hot water.

2. Place fish in a collander and sprinkle with salt and pepper.

3. Put a little salt in the bottom of a medium-sized pot. Add the garlic and then mash the garlic with the back of a wooden spoon.

4. Squeeze the juice out of the limes into a small bowl.

5. Dice the fish into 1/2" pieces, remove any bones you find.

6. Place the fish in the pot with the garlic and stir.

7. Add the aji amarillo molido and stir.

8. Flatten the mixture in the pot with the back of a wooden spoon. Pour the lime juice over top.

9. At this point Victor leaves the mixture on the counter for 20-25 min. to "cook". If this makes you nervous, as it would me, I would put the pot in the fridge and let it "cook" for up to 1 hour until the fish is white throughout.

10. Drain the water off the onion and add.

11. Add the diced celery and chopped cilantro.

12. To serve, place on a bed of lettuce, or as Victor did when I was there, on top of some fried calamari rings.

Lentil & Quinoa Stew

Source: Emma Duran

ANTONIO RATING: 31/2 OUT OF 5 STARS

Just made this up for dinner tonight and could have had 2 bowls it turned out so good! Quinoa (pronouced keen-o-a) is a south american grain, like rice or couscous, that has a ton of protein. I buy it at my local bulk food store.

Ingredients

1/4 c. quinoa

1 Tbsp. olive oil

1/2 onion, diced

1 clove garlic, minced

8 c. chicken stock

3/4 c. dry green lentils

2 bay leaves

salt & pepper to taste

Directions

1. Place quinoa in a bowl of cold water and soak for 5 in.

2. Heat oil in a large pot.

3. Add onion and garlic, sautee until onion is translucent.

4. Drain and rinse quinoa and add to the pot.

5. Add the lentils and bay leaves.

6. Bring to a boil then simmer for approximately 25-30 min., stirring occasionally.

7. Remove the bay leaves and add salt and pepper to taste at the end.

'Healthier' No Bake Peanut Butter Chocolate Oat Bars

Source: Emma Duran

ANTONIO RATING: 5 OUT OF 5 STARS

This is a typical no-bake bar recipe that I made healthier every way I could. Less butter, large flake oats instead of quick-cooking, added flax seed, dark chocolate instead of semi-sweet, and all natural peanut butter.

Ingredients
3/4 c. butter
1/2 c. packed brown sugar
1 teaspoon vanilla extract
2 3/4 c. large flake cooking oats
1/4 c. ground flax seed
1 cup dark chocolate chips or chopped dark chocolate bar
1/2 cup all-nautral peanut butter

Directions
1. Spray a 9x9 inch square pan with cooking spray.
2. Melt butter in large saucepan over medium heat. Stir in brown sugar and vanilla. Mix in the oats and flzx seed.
3. Cook over low heat 2 to 3 minutes, or until ingredients are well blended.
4. Press half of mixture into the bottom of the prepared pan. Reserve the other half for topping.
5. Meanwhile, melt dark chocolate and peanut butter in a small heavy saucepan over low heat, stirring frequently until smooth.
6. Pour the chocolate mixture over the crust in the pan, and spread evenly.
7. Crumble the remaining oat mixture over the chocolate layer, pressing gently.
8. Cover, and refrigerate 2 to 3 hours.
9. Bring to room temperature before cutting into bars.

Mashed Potatoes

Source: Emma Duran

ANTONIO RATING: 4 OUT OF 5 STARS

Ingredients

8 large potatoes, peel and diced

1/2 c. fat free sour cream

1 clove garlic, very finely diced

1 tsp. salt

1/4 c. skim milk

Directions

1. Boil the potatoes in salted water until fork-tender (that is, until you can pierce a potato without meeting any resistance).

2. Drain and place back in the pot.

3. Add the rest of the ingredients then whip using a hand blender until creamy.

Breakfast for Dinner!!

Kids love breakfast for dinner just because its something different. It's also really easy after a long day. Serve any of these with cut up veggies on the side to top it off.



Strawberry French Toast

I love making this for my kids because it really is a complete meal with whole grains from the bread, fruit from the strawberries and protein from the eggs.

Ingredients
4 slices whole wheat bread
2 eggs
1/2 tsp. vanilla extract
2 Tbsp. skim milk
dash of cinnamon
1 c. sliced strawberries

Directions
1. Whisk the eggs, vanilla and milk together very well. Pour into a shallow dish or pan.
2. Heat a large non-stick frying pan over medium heat. Spray with cooking spray.
3. Quickly dip one slice of bread in the egg mixture, turning once, then place in the pan.
4. Repeat for the other slices of bread.
5. Cook on one side until brown. While cooking, sprinkle the side up with cinnamon,
6. Flip and finish cooking until the other side is brown too.
6. To serve: 2 slices of french toast topped with strawberries.

Flax Seed Sour Cream Pancakes with Blueberry Sauce

Perfect for next pancake Tuesday!

Ingredients

Blueberry Sauce
1 c. frozen blueberries
Approx.1/2 c. water

Pancakes
3/4 c. unbleached flour
1/4 c. ground flax seed
1 tsp. baking powder
1/2 tsp. baking soda
1 tsp. sugar
1/4 tsp. salt
1 egg
1/4 c. fat free sour cream
1 c. skim milk

Directions

Blueberry Sauce
1. Place the frozen blueberries in a small saucepan.
2. Add just enough water to cover the bottom of the pan.
3. Bring to a boil then simmer. As the blueberries defrost and cook use a potato masher to puree and mash them.
4. Simmer until it has boiled down to a syrupy consistency.
5. Remove from heat and set aside to cool.

Pancakes
1. In a large mixing bowl combine the flour, flax seed, baking powder, baking soda, sugar and salt.
2. In a separate bowl whisk together the eggs, sour cream and milk.
3. Add the wet ingredients to the dry and beat with the whisk.
4. Heat a large frying pan over medium heat. Spray with cooking spray.
5. Pour the batter 1/4 c. at a time into the frying pan. Cook until the top starts to bubble and the pancake is slightly brown around the edges. Turn and cook on the other side until golden brown.
6. Serve the pancakes with the blueberry sauce.

Omelet for One

I can't eat my eggs without ketchup, that's just how I was raised, but it is, of course, optional. I like to have a salad of mixed greens and my "Go-To Salad Dressing" on the side.

Ingredients
1/2 slice of bacon
1 whole egg
2 egg whites
1 Tbsp. skim milk
1Tbsp. green pepper, finely diced
1Tbsp. yellow pepper, finely diced
1 Tbsp. red onion, finely diced
ketchup (optional)

Directions
1. Place the 1/2 slice of bacon in a small frying pan and cook until crisp.
2. Remove the bacon from the pan, placing on a paper towel. Wipe the frying pan out with another paper towel.
3. Whisk together the eggs and the milk
4.Add the peppers and onion to the pan. Cook 1-2 min.
5. Crumble the bacon back into the pan.
6.Add the egg mixture into the frying pan.
7. The trick to a good omelet is to start to push the cooked egg into the middle as soon as it starts to cook. Then swirl the still-liquid egg around the edges. Keep pushing a swirling until the whole thing just starts to set, then leave it alone. Flip the whole thing over once if you can.
8. Once fully cooked fold it over in half and onto a plate.

Homemade Applesauce

Source: Emma Duran

ANTONIO RATING: 5 OUT OF 5 STARS

Why would anyone buy applesauce when it's SOOOO easy to make?

Ingredients

8 sweet apples (e.g. fuji, gala, delicious ...)

1/2 - 1 c. water

1/4 tsp. cinnamon (optional)

1/8 tsp. nutmeg (optional)

Directions

1. Peel, core and chop apples. Place in a medium saucepan.

2. Add just 1/2 c. of water to begin.

3. Place over high heat to bring to a boil. When it starts to boil, reduce heat to medium and simmer.

4. After about 4-5 min., using a potato masher, start to stir and mash the apples as they cook.

5. Keep cooking and mashing until the applesauce is the right consistency (some people like chunky applesauce, some people like it smooth. If you like really smooth applesauce, once it's all cooked use a hand blender to puree it down nice and smooth).

6. Add the cinnamon and nutmeg at the end.

7. Remove from heat and let cool.

Sweet Potato Fries

click to enlarge picture

Source: Emma Duran

ANTONIO RATING: UNRATED YET

Ingredients

2 small sweet potatoes, cut fries-style

1/4 red onion, diced

1 1/2 tsp. olive oil

sea salt and pepper

Directions

1. Preheat oven to 350 degrees.

2. Mix everything together in a bowl.

3. Lay out on a single layer on a baking sheet.

4. Cook for 15 min.

5. Turn everything over once on the baking sheet.

6. Raise oven to 400 degrees.

7. Cook for another 5 min.

8. Turn everything once.

9. Cook for another 5 min.

Southwestern Shepherd's Pie

Click to enlarge picture

Source: Emma Duran

ANTONIO RATING:4 OUT OF 5 STARS

Ingredients

8 potatoes, diced

4 medium sweet potatoes, diced

2 Tbsp. butter

1/4 c. milk

1/2 tsp. salt

---------------

2 tsp. olive oil

1 onion, diced

3 cloves garlic, minced

2 lbs. lean ground beef

1 c. frozen corn kernels

2 Tbsp. chili powder

salt and pepper to taste

1/2 c. flour

1 1/2 c. skim milk

Directions

1. Bring the potatoes and sweet potatoes to a boil in a large pot of salted water. Cook until fork tender. When the potatoes are ready, drain them and then whip them with a hand mixer along with the butter, first amount of milk and salt.

2. Meanwhile, heat the olive oil in a large non-stick frying pan. Sautee the onions and garlic until the onions are translucent.

3. Add the lean ground beef and cook until all the pink is gone.

4. Drain as much of the oil off of the meat as possible.

5. Add the corn, chili powder, salt and pepper. Cook for 1 min.

6. Sprinkle the flour on top and mix it in.

7. Add the second amount of milk and cook for 3-4 min.

8. In a 9 x 13 in. casserole place the meat mixture in first, then top with the mashed potatoes.

9. Sprinkle with paprika.

10. Cover with tin foil and bake in a 350 degree oven for 30 min.

11. Remove the tin foil and bake for another 10 min.

Mom's Brownies

click to enlarge picture

Source: Muriel C.

ANTONIO RATING: 5 OUT OF 5 STARS

These are my mom's brownies with a little healthy twist, I couldn't resist!

Ingredients

1 c. flour
1/4 c. ground flax seed
2 tsp. baking powder

1c. butter

1c. white sugar

1c. brown sugar

3/4 c. cocoa powder

3 eggs

2 tsp. vanilla

Directions

1. In a small bowl mix together the flour, flax seed and baking powder.

2. Melt together the butter, two sugars and cocoa powder in a saucepan.

3. Remove from the heat and add the eggs one at a time.

4. Stir in the flour mixture first and then the vanilla.

5. Pour into a buttered 9 x 13 in. pan.

6. Bake at 350 degrees for 30 - 35 min. (Don't overbake!)

Borscht

click to enlarge picture
Source: Krystyna T.

ANTONIO RATING: 3 OUT OF 5 STARS

My Polish babysitter shared this recipe with me. I never knew dill and beets went together until I tried it!

Ingredients
1 Tbsp. oil
1 onion, diced
3 carrots, chopped
2 parsnips, chopped
5 large beets, diced
10 c. chicken stock
2 bay leaves
1 (798 ml) can of diced tomatoes, drained
1/4 c. chopped fresh dill
1/2 - 3/4 c. low-fat sour cream

Directions
1. Heat oil in a large pot.
2. Sautee onions, carrots and parsnips 3-5 min.
3. Add the beets, chicken stock and bay leaves.
4. Bring to a boil then lower to a simmer for 15-20 min., until the vegetables are tender.
5. Add the tomatoes and dill.
6. Simmer for another 5-10 min.
7. Remove bay leaves.
8. Serve with a dollop of sour cream on top.

Aji De Gallina (Peruvian Chicken Stew)

Source: Emma Duran



Antonio Rating:



This combination may seem strange but it's worth giving it a try. This traditional Peruvian chicken stew is served frequently in restaurants, and this recipe is very close to being exactly what you would get there. If you ate it in Peru you would get it with the sliced egg and whole kalamata olives on top, but if they would make the kids balk you can leave them off and just serve it over rice and/or potatoes. Oh, and give yourself lots of time - this is a Sunday afternoon kind of recipe, not a "come-home-from-work-and-whip-up-dinner" kind of recipe.



Ingredients
2 lb. Chicken Breast, bone-in
2 Onions, chopped
2 carrots, chopped
4 cloves garlic, diced
8 c. water
1 Tbsp. vegetable oil
1 loaf white bread
1 can evaporated milk
1/2 c. parmesan cheese
1/4 c. chopped walnuts
2 tsp. aji amarillo (hot yellow pepper paste) - more if you like spicy but be careful, it's hot!
2 tsp. turmeric

4-6 boiled yellow potatoes

2 eggs, hardboiled

16 whole kalamata olives



Directions
1. Boil chicken in water with 1 chopped onion, carrots, and 2 cloves of garlic for 30 min.
2. Strain stock and reserve for later.
3. Cool chicken then pull apart meat with your fingers into tiny pieces/strings.
4. Cube the loaf of bread, discarding the crusts.
5. Place bread, evaporated milk and 1/2 c. reserve stock in a blender and puree.
6. Add parmesan cheese and walnuts and blend.
7. Heat oil in a large saucepan.
8. Sautee remaining onion and garlic.
9. Add chicken pieces and aji amarillo and heat through.
10. Add cheese sauce and heat through again, stirring frequently.
11. Add as much stock as needed to make it creamy and smooth.
12. Simmer for 5-10 min.
13. Add turmeric at the end.
14. Serve over rice and yellow potatoes. Garnish with hard boiled egg slices and kalamata olives.

Cabbage Roll Casserole

click to enlarge picture
Source: www.Allrecipes.com

ANTONIO RATING: 3 OUT OF 5 STARS

Ingredients
2 pounds lean ground beef (or ground turkey)
1 cup chopped onion
1 (29 ounce) can tomato sauce (= 3.5 c. or 900 ml)
3 1/2 pounds chopped cabbage (= approx. 1 large head)
1 cup uncooked white rice
1 teaspoon salt
2 (14 ounce) cans beef broth (= 3.5 c. or 900 ml)

Directions
1. Preheat oven to 350 degrees F (175 degrees C).
2. In a large skillet, brown beef in oil over medium high heat until redness is gone and drain off fat.
3. In a really large mixing bowl or pot combine the onion, tomato sauce, cabbage, rice and salt.
4. Add meat and mix all together.
5. Pour mixture into a 9x13 inch baking dish.
6. Heat the broth in a medium pot until just boiling then pour broth over meat mixture.
7. Bake in the preheated oven, covered, for 1 hour.
8. Stir, replace cover and bake for another 30 minutes.

Whole Wheat Rotini with Tomato Sauce and Pesto Cream

Source: Emma Duran

ANTONIO RATING: 4 OUT OF 5 STARS

Pesto Cream

2c. packed, coarsely chopped fresh basil
1/3 c. grated parmesan
1/3 c. olive oil
2 Tbsp. pine nuts or walnuts
1/8 tsp. pepper
1 clove garlic, smashed
1/2 c. half-and-half cream

1. Place all the ingredients into a blender and process until blended. Cover and refridgerate for up to 1 week or freeze for up to 3 months.

Tomato Sauce


4 cloves garlic, smashed
2 cans diced tomatoes
3 carrots, coarsely chopped
1 large onion, diced
1/2 can tomato paste
1/4 c. olive oil
2 bay leaves
1/4 c. finely chopped fresh basil
Sea salt to taste.

1. Heat oil in a large pot.
2. Add garlic, onions and carrots. Cook until the onions are translucent.
3. Add the tomato paste. Cook 30 sec - 1 min.
3. Add the tomatoes and bay leaves.
4. Cook for approximately 30-40 minutes until the carrots are soft.
5. Remove the bay leaves and using hand blender puree the sauce until completely processed.
6. Add the chopped basil and salt.

To Serve

1. Layer cooked whole wheat rotini then tomato sauce and a dolop of the pesto cream on top.

The Critics

My two kiddos and biggest critics ...

Antonio is 7 years old, in Grade 2, likes to play soccer and his favourite food is pizza.

Viviana is 2 years old, she likes to sing and dance and her favourite food is yogurt.