Benefits of Plantains.

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Some may be asking ‘ What us a plantain?”  A Plantain is a banana-like vegetable, sometimes mistaken for a banana. The cool thing about this veggie is that it can be eaten at 3 different stages.

1st stage is green, its more of a hard starchy vegetable (like a potato). 2nd stage is yellow, which is kind of up to you what your looking for. They are sweeter now, but yet still have a crunch factor to them.. and lastly.. 3rd stage is black, which are most like a banana.

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Why they are so great! …

One cup cooked can have up to 3.5 grams of fiber, good source of vitamin A and potassium. Helps aid digestion, enhances your vision and skins glow. Has good antioxidants and helps with your immune system.

EAT UP

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Jump Start Clean Eating Meal Plan! (Month 1)

Chris Powell Stax System

Chris Powell Stax System (Photo credit: mrcd@sbcglobal.net)

This meal plan is designed to either get you accustomed to a cleaner way of eating but can also help you drop some unwanted weight as well. Since I know starting something new can be scary, I made it so you will still feel full throughout the day, and it will also be lighter on your wallet.

Before you start :

  • Make sure you drink 3-4 liters of water a day, if not more, depending on activity level! Stay hydrated!
  • Make sure your getting a good nights sleep, you cant feel healthy or be healthier when your constantly drained and tired.
  • Stay Positive!

Month 1

  • (Monday, Wednesday, Friday, Sunday)

Wake: Drink 8oz water!

Meal 1: Mixed Egg White Scramble!

1/2 cup egg whites, with whatever veggies you want to add! ( I like peppers, spinach, mushrooms, black olives, and Italian spices! )

Top with 2 tbsp. of Salsa (optional)

Snack: 10 Almonds (natural, unsalted), 1 low-fat string cheese

Meal 2: Grilled Chicken Salad. (can substitute for steak or fish if wanted)

Grill 3oz lean Chicken breast and serve over…

2- 3 cups of mixed greens

1/4 cup black beans

Diced tomatoes (about 1/4 cup)

Shredded carrots (1/4 cup)

Cucumber slices (6 slices)

Chopped bell peppers  (About 1/2 of a whole bell pepper)

* Feel free to substitute or add/take away any veggies, but make sure you add some in their. (Pick 3 of choice)

Top with 2 tbsp. of a oil based dressing like Balsamic Vinaigrette , or 1/2 of an avocado.

Snack: 2 hard boiled eggs, 1 large apple with 1 tbsp. of Almond or Peanut Butter. (Dip apple in butter!! YUM)

Meal 3: Clean Eating Chicken Dinner 

 6oz Lean Chicken Breast (grilled or baked with spices and olive oil)

1 Sweet potato with cinnamon sprinkled on top (cinnamon is optional)

2 cups of steamed broccoli

Snack:  Pick one!

  • Protein Shake made with 12oz Almond Milk
  • 1/2 low-fat Cottage Cheese with peach slices
  • 5 sticks of celery or bell peppers dipped in hummus
  • 1 oz Plain tuna in water (drained) with 10 unsalted almonds.

Before bed: Drink 8oz water!!

meal plan

 

 

  • ( Tuesday, Thursday, Saturday)

Wake: Drink 8oz water!

Meal 1:  Oatmeal Mix

1/2 cup oats (made with water) Mix in 1 tbsp. flax meal

Top with 1 tbsp. honey or agave nectar (if needed) and 1/2 cup berries.

1 hard boiled egg.

Snack:  Make a smoothie (any in my recipe index are ok) w/ 1 scoop protein powder -OR- Protein shake with 12oz Almond Milk.

Meal 2: Chicken Lunch

4oz Grilled Chicken

2 cups of steamed veggie of choice (get creative and try things you haven’t tried before)

1 cup Brown Rice or Quinoa

Snack: 1 Greek yogurt cup with 1/4 cup low-sugar granola on top.

10 strawberries

Meal 3: Fish Dinner!

5oz Fish of choice (Tilapia, Salmon, Flounder, Trout)

Steamed Green Beans

1 Sweet potato with cinnamon (cinnamon optional)

Snack: Pick One!

  • Protein Shake made with 12oz Almond Milk
  • 1/2 low-fat Cottage Cheese with peach slices
  • 5 sticks of celery or bell peppers dipped in hummus
  • 1 oz Plain tuna in water (drained) with 10 unsalted almonds.
  • Handful of nuts and seeds (unsalted)
  • 1 All natural, low sugar fruit strip

Before bed: Drink 8oz water!!

** Helps if you make meals in advance to help you stay of track. =) ***

Paleo-vs-Clean-Eating

Benefits of Bell Peppers!

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Love bell peppers, whether they are in a salad, sautéed, stuffed of just dipped in some hummus… LOVE them!

Why they are awesome:

  • Help prevent against cancers, disease, inflammation and cell damage.
  • Awesome source of vitamin A and C.
  • Very low in calories so virtually you can eat like 3 whole peppers without many calories, plus they are nutrient-dense so they fill you up!
  • Skin looks healthy and glowing (because of the Vitamin A and C).
  • They are sweet on their own! Great for desert… yes I have ate bell peppers for desert.. call me weird. I don’t care lol.
  • There is keratin enzymes in bell peppers, great for keeping eyes healthy.
  • Good source of fiber.

How to pick the best!!:

  • Find peppers with the brightest colors. The brighter, the more ripe and sweet!
  • Cool fact: The green, yellow and orange peppers you see, are actually RED peppers that haven’t ripened yet! What?! I know! Fun little fact! (there is nothing wrong with eating the other colors btw)
  • Pick peppers with a glossy shine to them.

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How to eat and prepare: YUMMM

  • raw
  • raw dipped in hummus, salsa, or even guacamole.
  • sautéed
  • sautéed for fajitas
  • Cut the top off and stuff them with veggies and rice- bake.
  • In salads
  • Add to sandwiches.
  • Make stir-fry
  • Add to soups
  • In pasta dishes.
  • Grill them – make kabobs!
  • And many other ways! Get creative !!! =)

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Almond Butter Cups

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You’ll need:

1 bag of chocolate chips (around 10 – 12 oz)

2 tablespoons of almond milk (or you can used regular milk too)

a dash of salt

1 cup of almond butter (creamy is what I used but I bet crunchy is good too!)

1-2 teaspoons of vanilla extract

2 tablespoons of confectioners sugar (powdered sugar)

mini muffin cups (it makes around 16 ..give or take)

How To:

Line your mini muffin tin with about 16 muffin liners. Pour out 1/2 of chocolate chips into a small bowl and melt the chocolate (I melted mine in the microwave for about a min , but I’m sure you can used a double boiler or stove top.) Once chocolate is melted, sir and then coat the mini cup liners with a layer of chocolate (around 1 teaspoon).

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Chill chocolate liners in fridge for about 10 min (or until hardened). Meanwhile, in a small bowl , mix the almond butter, powdered sugar, vanilla extract milk and salt together. Once the chocolate shells are hard and chilled, fill with the almond butter mixture and chill in fridge again while your melting the rest of the chocolate.

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Melt the rest of the chocolate and pour on top of each cup covering the almond butter mixture. Chill for about 10 min and Ta-da! you have delicious Almond Butter Cups! YAY.