CHOCOLATE PEANUT BUTTER OATMEAL

INGREDIENTS:

• 1/2 cup rolled oats
• 1 cup water (or non-fat milk)
• pinch of salt
• 1/2 medium banana, sliced into thin pieces
• 1 tsp vanilla extract
• 1.5 tsp unsweetened cocoa powder
• 1/4 tsp cinnamon
• 1 tbsp natural peanut butter
• Optional: for an extra protein boost add 1/2 – 1 scoop of vanilla or chocolate whey protein

DIRECTIONS:

In a medium size pan, heat the oats, water, and salt over medium heat. Once the mixture begins to simmer, approximately 5-6 minutes, stir in the sliced banana. Continue to stir until the banana breaks down and the mixture thickens. Add the vanilla, cinnamon, cocoa powder, and stir until incorporated.

Pour oats into a serving bowl and top with peanut butter.

Nutrition Facts (without optional protein powder or non-fat milk):

Calories: 228, Carb: 31g, Fiber:5.5g,  Protein: 8g, Fat: 10g

Be well ~Meg @REJOOV

For me, Waldorf Salad was always a “treat” salad. Below is a spin on a traditional Waldorf Salad. To complete the meal, add grilled chicken, shrimp, or tofu.

www.cleaneatingmag.com, January 5, 2011

BULGUR WALDORF SALAD by Joanne Lusted

Serves: 4
Hands-on time: 15 minutes.
Total time: 1 hour, 15 minutes (includes chilling time).

INGREDIENTS:

• 1 cup prepared bulgur (soaked as per package directions)
• 1 Granny Smith apple, cored and cut into 1/2-inch pieces
• 1 tbsp fresh lemon juice
• 1 cup celery, thinly sliced
• 1 cup red seedless grapes, halved lengthwise
• 1/2 cup low-fat plain yogurt
• 6 to 8 sprigs fresh mint, chopped (about 2 tbsp)
• Pinch fresh ground black pepper
• 3 tbsp unsalted walnut pieces, toasted and chopped

INSTRUCTIONS:

1. Place bulgur in a large bowl. Add apple and lemon juice and stir to combine. Add celery, grapes, yogurt and mint, mixing thoroughly. Season with pepper.
2. Cover and refrigerate for a minimum of 1 hour or overnight to allow flavors to meld. To serve, sprinkle each serving with 1/2 tbsp walnuts.

Nutrients per 1-cup serving: Calories: 210, Total Fat: 4.5 g, Sat. Fat: 1 g, Carbs: 38 g, Fiber: 8 g, Sugars: 10 g, Protein: 7 g, Sodium: 50 mg, Cholesterol: 0 mg

Be well. ~Meg @ REJOOV

HEALTHY SNACKS TO FUEL YOUR DAY

**Portion size will vary dependent on individual needs

Apple + 1 Tbsp Natural Nutbutter

1/4 C dried fruit, 14 walnuts

Trader Joe’s Individually Packaged Omega Trek Mix, 1 Bag

2 Stalks Celery with Peanut Butter, 1 Tbsp Raisins

Trader Joe’s Lite Popcorn, 2.5 C

1 Kind Bar

Coconut Yogurt and a small handful of cashews

Veggie Protein blended with frozen mixed berries, ice, water

1-2 slices Gluten-Free bread, 1 Tbsp Natural Peanut Butter, cinnamon, honey

homemade trail mix: corn flakes, 2 Tbsp dried fruit, 2 Tbsp sunflower seeds

Puffed Cereal Bars: puffed millet/rice/corn mixed with honey and melted nutbutter to taste. Spread in pan and refrigerate

Sliced Cucumber topped with chopped avocado, mango and fresh basil

1 C Lentils, 1/4 C Salsa

Snack Size Nut butter and Banana Wrap: 1-2 Corn Tortillas, 1 Tbsp Natural Nut Butter, 1 medium Banana, flavored with cinnamon

Sliced beets with onion, cilantro and raw hazelnuts

Favorite raw vegetables and hummus (2 – 4 Tbsp)

Quinoa with mango and cashews

Brown rice with slivered almonds (optional: ground turkey)

Baked or grilled peaches with cinnamon, topped with Soygurt

Rice Cake with Cashew Butter

Hard Boiled eggs chopped on a bed of leafy greens and topped with salsa

Lara Bar

Toasted Corn or Brown Rice Tortilla with Guacamole

Edamame

FIT (Food In Transit) Snack Bar

Be Well ~ Meg @ REJOOV

Be Well ~ Meg @ REJOOV

Including these foods in your healthy fueling and exercise plan can help to:

-Provide stable energy and keep you fuller longer

-Prevent or reduce inflammation

-Lower total cholesterol

-Lower Blood Pressure

-Help protect against heart disease and cancer

-Promote digestive health

 
1. Plain Greek Yogurt with fresh or frozen blueberries

Blueberries are packed with antioxidants and high in fiber. Greek yogurt is high in protein and naturally low in sugar. If you want  a little more flavor, add in cinnamon or a drizzle of honey.

2. Quinoa Fruit Salad with Ground Flaxseed

Quinoa offers fiber, is a good source of carbohydrates, and contains all of your essential amino acids. Make fresh, or use leftovers from the night before. Add flavor with anti-oxidant rich berries and ground flaxseed. The flaxseeds offer the soluble fiber lignan and omega-3 fatty acids.

3. Kale Chips

Kale is high in antioxidants, Vitamin K and fiber. Kale chips are easy to make, are crispy and a great alternative to traditional snack chips.

4. Walnuts and Fruit

Walnuts offer healthy Omega-3 fatty acids, fiber and some protein. Combine a small amount of walnuts with fresh fruit like apples, pears, bananas or pineapples and you have a healthy, convenient snack!

5. Beans and Salsa

Beans are low in fat, calories and sodium, but high in fiber. They are a great source of protein, especially when combined with grains like barley or oats. Soak and boil beans on your own, or look for organic canned beans that are low in sodium. Use 1/4 – 1/2 C beans topped with salsa (adding antioxidants, Vit C and Lutein).

ENJOY!

Be Well ~ Meg Mangano REJOOV

Planning in advance:

-Pick out at least one day per week when you can write out your grocery list and take time to go to the store to buy food to stock up your kitchen.

-After food shopping, chop up your veggies and pre-make sandwiches and snacks that you can grab on the go and eat throughout the day.

-Separate your grocery list into sections to cover the basics, like your whole grains, lean proteins, healthy fats, fruits and vegetables.

-Look at your schedule for the week. Whether you will be eating your meals in the cafeteria or your home, write out the times you will have your meals and snacks. Even better, write out what will you have to eat at those times. For some, it’s helpful to set reminders on their phone or computers – time to fuel/hydrate!

-Prepare your meals or snacks the night before. This saves time and makes it easier to pack your bag (or cooler) in the morning.

-If you are a morning person, prep your meals and snacks when you get up!

Clean Eating and Less Processed:

-Clean eating means choosing foods in their most natural form possible. It’s eating whole, natural foods like fruits, vegetables, lean proteins (think skinless chicken breast over processed deli-meats in a bag) and complex carbohydrates.

-When buying products in bags or boxes, look for the fewest ingredients.

-For example, an orange over orange juice. Or choosing a bar that has less then 10 ingredients versus one that has 20 or more!

-This helps to ensure we know what’s going into our bodies!

Frequent Meals and Snacks:

-Remember to jumpstart your metabolism and maintain your energy levels, it’s important to start fueling within a half hour of waking and eat about every 3-4 hours throughout the day.

-Although the size of each person’s meals/snacks will vary, remember to look for your wholesome carbohydrate, lean protein and healthy fat while adding a fruit or vegetable.

Example Meal: brown rice, grilled chicken, avocado, side salad with a variety of vegetables and olive oil/vinegar. Aim to have at least half your plate filled with vegetables! Fresh or frozen, topped with salsa or a healthy oil and fresh lemon.

Example snack: ½ – 1 banana roll up with: 1 whole grain tortilla, 2 Tbsp natural peanut butter, and 1 medium banana.

-If you are training once a day and on track with eating every 3-4 hours, this should provide energy for your workout and recovery post-workout.

Example: have a tolerated snack within an hour of training and your balanced recovery meal within a half hour of finishing your workout.

Hydration:

-Even without daily training, it’s still important to hydrate throughout the day, everyday!

-Remember to carry a water bottle with you and hydrate primarily with water and other non-caloric beverages like green-tea. However, low-fat milk and 100% fruit juice may fit in your plan, too.

-Make sure to drink your fluids during your workout, too! Take 4-6 gulps every 10-15 minutes to stay on track.

-Bored with water? Add flavor by adding fresh fruits like lemons, strawberries, watermelon, cucumbers or mint.

Sustain and Enjoy:

-To sustain a fueling plan to support your fitness and health, you want to be able to enjoy what you are doing, too!

-Try new foods and recipes at least once per week.

-Make and share new recipes with friends. Look on-line to find healthy, easy-to-make recipes.

-Enjoy those “treat” meals or planned “off” meals a few times per week. These should still be eaten in moderation, but if you are fueling well most of the time, these meals can fit in to a healthy plan while maintaining your fitness goals!

Example: your favorite dessert of cheesecake or make your own sundae, a burger with fries (or sweet potato fries!), a few slices of pizza and wings -It’s your choice!

-Keep these as an exception to the rule and not the rule!

-You can still add healthy items to the less healthy meals!

Example: baked potato instead of fries, add avocado to the burger, start meals out with a salad.

Keep a mental checklist or a journal to track your training partners: fitness and nutrition. Both of these components are important to keeping a fit and healthy you. Signs that you are keeping up with both include recovering well, not getting sick, staying focused, sleeping well, have stable energy and an overall sense of well-being!

Be Well ~Meg @REJOOV

Marianne Williamson is a well-known motivational speaker. She is a #1 New York Times best-selling author and author of the book, “A Course in Weight Loss.” Below is an outline of her book. Check it out and if it interests you, consider diving deeper into her work and how it can help YOU.

A Course in Weight Loss: 21 Spiritual Lessons for Surrendering Your Weight Forever by Marianne Williamson

LESSON 1: Tear Down the Wall

LESSON 2: Thin You, Meet Not-Thin You

LESSON 3: Build Your Altar

LESSON 4: Invoke the Real You

LESSON 5: Start a Love Affair with Food

LESSON 6: Build a Relationship with Good Food

LESSON 7: Love Your Body

LESSON 8: Surrender to the Divine

LESSON 9: Inhabit Your Body

LESSON 10: Consecrate Your Body

LESSON 11: Ritualize the Change in You

LESSON 12: Commit to Yourself

LESSON 13: Feel Your Feelings

LESSON 14: Allow the Pain

LESSON 15: Exit the Alone Zone

LESSON 16: Discipline and Discipleship

LESSON 17: Forgive Yourself and Others

LESSON 18: Honor the Process

LESSON 19: Birthing Who You Really Are

LESSON 20: Soul Surgery

LESSON 21: The Body Brilliant

Be well. ~Meg @ REJOOV www.rejoovwellness.com

Clean Eating Magazine January/February 2012

CHICKEN CACCIATORE with Spaghetti Squash

Serves: 6, Hands-on Time: 20 minutes, Total time: 8 hours, 15 minutes

INGREDIENTS:

6, 4-oz boneless, skinless chicken breasts, cut into 1-inch pieces

1/2 tsp kosher salt

1/4 tsp fresh ground black pepper

1 tbsp olive oil, divided

1 large yellow onion, sliced

2 cups frozen sliced mixed bell peppers

10 oz sliced baby portobello mushrooms

1 26.46-oz carton chopped tomatoes

1 cup low-sodium chicken broth

6 tbsp low-sodium tomato paste

4 tbsp balsamic vinegar

4 cloves garlic, minced

2 tsp dried oregano

3/4 tsp red pepper flakes

2-3 sprigs fresh rosemary

6 lbs spaghetti squash (2-3 large squash), halved lengthwise and seeded

6 tbsp grated low-fat Parmesan cheese

1/4 cup chopped or whole fresh basil, optional

INSTRUCTIONS:

1. Sprinkle salt and black pepper on all sides of chicken, dividing evenly. In a large nonstick skillet, heat 1 tsp oil on medium. Add 1/3 of chicken to skillet in a single layer and cook for 1-2 minutes per side, until lightly browned. Transfer to a 4- to 6- qt slow cooker. Working in batches, repeat with remaining 2 tsp oil and chicken.

2. To slow cooker, add onion, bell peppers, mushrooms, tomatoes, broth, tomato paste, vinegar, garlic, oregano and pepper flakes. Stir to combine and nestle rosemary on surface. Cover and cook on low for 6-8 hours.

3. Pierce squash skin with a fork. In a large pot, add 2 inches of water and 1 squash half, skin side up. Cover and boil for 2 minutes. Remove squash and transfer to a clean work surface. Repeat with remaining squash halves, refilling water as needed. With two forks, scrape stringy flesh from skin, separating into strands. Divide among serving dishes.

4. Remove and discard rosemary from chicken mixture. Stir mixture and spoon over top of squash, dividing evenly. Garnish with park, and if desired, basil.

MAKE AHEAD: Prepare Step 3 the night before or up to 2 days before serving. Transfer to a large bowl, cover and refrigerate. Reheat before serving.

Nutrients per serving (2 cups squash, 1 cup chicken mixture, 1 tbsp Parmesan):

calories: 374, total fat: 7g, Sat Fat: 1g, Monounsat Fat: 2g, PolyUnsat Fat: 2g, Carbs: 48g, Fiber: 6g, Sugars: 11g, Protein: 34g, Sodium: 361mg, Cholesterol: 66mg

Are you generally a person that makes short-term and long-term goals? Resolutions? Do you have a plan or a calendar that you check regularly to re-evaluate your goals and growth? Do you have an action plan on how to reach those goals? Have you put thought into WHY you have these goals and how they contribute to your personal happiness and well-being? These questions don’t have to be answered on the spot, but are hopefully a bit thought provoking.

So, I challenge you to sit down at three different times and spend 10 minutes on one section each time you sit-down (commit to 10 minutes, but feel free to go beyond that), until you have completed each section.

Section 1)

What are at least 3 specific areas of personal growth and/or accomplishments I am proud of this year?

(ex: I committed to exercising for health 4 times per week, I learned to say NO when I didn’t want to or couldn’t do something, I began to journal 2 times per week, I spend time meditating daily, I ask for help when I need it, I committed to travel to a new city 2 times per year, I adapted clean eating at home, etc)

What are at least 3 specific areas of professional growth and/or accomplishments I am proud of this year?

(ex: I earned the promotion I worked hard for, I started a new career, I increased my income, etc)

Section 2)

What are at least 3 specific areas of personal growth and/or accomplishments I would like to accomplish in 2012 and WHY?

What are at least 3 specific areas of professional growth and/or accomplishments I would like to accomplish in 2012 and WHY?

Section 3)

What are at least 3 specific action steps to attain the  personal growth and/or accomplishments I would like to accomplish in 2012?

What are at least 3 specific actions step to attain the professional growth and/or accomplishments I would like to accomplish in 2012?

Now, of course, there are a lot of resources out there that you can utilize to understand all of the above more. For now, however, take a step in the right direction by appreciating your accomplishments (now matter how small or big) from 2011 and get the ball rolling on how you can create a great 2012! Best wishes.

However, when it comes to nutrition and health, there is always just more than one factor which effects both your challenges and success. We can talk about food choices, portion sizes and the timing of eating that can all lead to better health and weight loss, but how effective are these strategies – or are they as effective  as they could be – if the foundation of a healthy body has a crack in it. A good night sleep is worth talking about and worth making a top goal in your health and fitness plan. Read a few important facts and tips about sleep, derived from Eatingwell.com, November/December 2011….

1. An estimated 50-70 million U.S. adults do not get enough sleep, according to the Centers for Disease Control.

2. If you sleep poorly once or twice a week, you can make up for it. But after more than a few sleepless nights, it becomes harder to “recover” from lost sleep, says research from Penn State.

3. When dieters slept 5.5 hours a night for 2 weeks, they burned less fat and more muscle than those who slept 8.5 hours, a small study in the Annals of Internal Medicine showed. Sleeping less than 5 hours per night may cause weight gain to settle around your midsection. The secretion of stress hormone Cortisol, which is linked to belly-fat accumulation is its lowest at night, but sleep loss boosts cortisol the day after a night of poor sleep.

4. If you have missed an hour or two of sleep, you are more likely to give in to junk food the next day, a Harvard study found. The prefrontal cortex, part of the brain responsible for self-control – is compromised by sleep loss.

5. Research indicates that even one night of low-quality sleep or low-quantity (less than 6 hours) can cause an increase in insulin resistance, a major contributor to type 2 diabetes.

6. Habitually skimping on sleep may increase your risk for heart disease.

7. Skimping on sleep can compromise your immune system. One study in the Journal of American Medical Association showed those who slept only 4 hours each night for a week, produced half the number of flu-fighting antibodies.

8. One night of sleep deprivation may cause your skin to lose elasticity, firmness and moisture, making fine lines and wrinkles more noticeable, say researchers at Cornell University.

9. Too little sleep may cause changes in brain chemicals that fuel depression, sadness and anxiety. Often that frame of mind can lead to poor eating and exercise habits.

10. When your brain is sleep-deprived, you make more mistakes, your judgment is poorer and you have difficulty making decisions, says a 2011 study in Nature.

Some tips on sleeping better: MAKE TIME TO SLEEP!

1. Make sure to fit exercise in more than 3 hours before bed. If it’s any closer to bed-time, it may make it hard to fall asleep.

2. Keep the room dark! No light from computers, clocks or smartphones. They may suppress melatonin, a sleep-inducing hormone triggered by darkness.

3. Avoid large meals late at night, as they can cause indigestion that interferes with sleep.

4. Remember alcohol may help you fall asleep, but as little as two drinks can cause you to sleep less restfully.

5.  A deficiency in of calcium (ask your doctor) may make it difficult to fall asleep, consuming too little magnesium (found in whole grains and nuts) may make it harder to stay asleep.