Here’s a pretty picture:  blue, green, yellow and yes..the Healthy Choice logo.  How pretty.

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Lets take a look at the Healthy ingredients in this pretty picture:

whole grain pasta (water, whole grain wheat flour [UltraGrain], wheat semolina, egg white), water, chicken tenderloins (chicken tenderloin, water, olive oil, contains 2% of less of: isolated soy protein product [isolated soy protein, modified food starch, cornstarch, carrageenan, soy lecithin], dextrose, salt, potassium and sodium phosphates, potassium chloride, paprika, flavoring, caramel color), spinach, cooked shrimp, onions, diced tomatoes, broccoli, red pepper, salted chablis, garlic (contains high maltose corn syrup, salt), contains 2% or less of: butter, extra virgin olive oil, lemon juice concentrate, modified food starch, chicken base (chicken meat and natural chicken juices, salt, chicken fat, sugar, hydrolyzed [corn and wheat gluten, soy] protein, dried whey, maltodextrin, yeast extract, natural flavoring, disodium insinuate and disodium guanylate, natural extracts of turmeric and annatto), sugar, Italian seasoning (sea salt, garlic, dehydrated onion, spices, red bell pepper, soybean oil), salt, spice, sodium phosphate.

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Now,  I want you to envision your leanest and best body.  Next, I want you to envision yourself living a wholesome, natural type of lifestyle…..Finally, do you think eating the ingredients above that are highlighted in bold will get you one step closer to feeling vibrant, healthy and powerful?

If you answered yes then you need to remember this, ” Food is a chemical.  Chemically it affects you hormonally, physically and emotionally. “  So if you said yes again I want you to eat a delicious box of disodium insinuate and disodium guanylate plus top it off with a big bag of Riceworks Brown Rice Chips 

Yes, both may taste great but try to cleanse your body completely for 2 weeks of  any artificial foods, chemicals, etc….  Then eat these foods again and see how you feel.  I guarantee your body will react as if you just ate a foreign virus causing you headaches, stomach bloat and a nice scratchy throat.

So, Bonn appetite.

If you really want a frozen healthy choice premade meal, then walk down your favorite natural foods section of your local supermarket (Wholefoods).  Choose a natural,wholefoods frozen type meal.  Read the ingredients.  Keep the fat content below 10 grams of fat per meal and select your favorites.  Eat sparingly only when needed.  Stick to basics: lean protein, organic veggies, organic greens and omega 3,6 fats.  Drink water and more water.

I’d love to hear your suggestions of good healthy, frozen meals.

P.S: to give Healthy Choice justice..they now carry a natural array of frozen meals which I have not analyzed.  However, from a quick glimpse I would say they are loaded with lots of refined ingredients that are far from gluten free.

Lean Turkey and Currant Recipe for just the right amount of sweetness.

As you know, a diet that consist of a combination of lean proteins, organic veggies, high fiber carbs and organic fruits can lead to weight loss success when combined with a calorie burning, muscle developing plan.

Yet, eating just plain simple protein foods is boring for many and usually leads to failure.  The best solution is to defeat diet blues and create ” Go To” recipes that are tasty and good for you.  I prefer recipes that you can double and even quadruple to use throughout the week or month if frozen.  Also, I cook protein recipes that I can place on top of salads, stir fry with organic veggies or simply eat with organic fruit.

So, below is one of my favorite ground turkey recipes that gives turkey chili a run for its money since its alot more versatile.  Try it out and let me know if you enjoy it as much as i do….

Ingredients:

• 1 pound of unprocessed lean ground turkey meat
• 16 ounce can of organic diced tomatoes
• 1 cup of brown rice ( Trader Joes’ or Whole Foods ready-made frozen)
• 1/2 cup of chopped raw walnuts
• 1/2 cup of organic golden raisins or currants (chopped)
• 1-3 tbsp of  each cinnamon, oregano, sea salt and black pepper (all to taste)
• 2 medium chopped white onion
• 1-2 tbsp chopped garlic cloves
• 1/4 cup Extra Virgin Olive Oil
• chopped fresh parsley to taste (I use a small handfull)

Procedure:

1. Brown turkey in olive oil.  Cook thoroughly. Place aside
2. Saute’ chopped onion, garlic in olive oil till lightly brown.  Add cinnamon, oregano, sea salt and black pepper (all to taste).  Stir in currants or golden raisins , walnuts and brown rice.  Combine and mix together well.  Add Turkey and again mix and combine together.

Options:

• Sprinkle mozzarella cheese on top
• Place on mixed greens with side of organic fruit.
• Mix with organic Stir Fried veggies
• Place on a toasted Ezekiel English Muffin
• Wrap in high fiber wheat tortilla with natural mozzarella, spinach leaf and tomatoe slice.
• Stuff peppers and bake for 40 minutes in foil

Summer time is the perfect weather to eat a refreshing salad.  All the great fruits, greens, fresh farm veggies (including root veggies) make losing weight that much easier.  Most people who think of salad just think of your basic garden salad from a pizza shop.   Skip that and make a larger batch of a healthy, tasty salad that you’ll eat for lunch and dinner…

Add cardio plus some intensive resistance training and watch the pounds drop….

Make one of these great salads on Sunday ( triple the recipe, keep it stored in a container) and add your favorite freshly cooked protein on top daily.

I personally like to use baby spinach instead of lettuce with some swiss chard and add organic fruit, raw nuts, short grained brown rice, cut up sweet potato, 3 ounces protein, natural dried fruit and a olive oil based vinegrette.  (Paul Newmans or Trader Joe’s are my go to store brands).

Heres a Mango, Spinach and Chicken Salad:

Crisp baby spinach blends with sweet mango, tender chicken and a sprinkle of red quinoa in this refreshing salad. Complete with your veggies, protein and wholegrain, this salad is a balance meal in and of itself.
Servings: 2

Here’s what you need…

• 2 cups baby spinach
• 1 small carrot, shredded
• 2 Tablespoons red onion, chopped
• 1/4 cup red quinoa, cooked
• 1/4 cup ripe organic mango, sliced long
• 1 cup cooked chicken breast, sliced thin
• 2 Tablespoons lowfat salad dressing (Newman’s Own Low Fat Sesame Ginger Dressing)

1. Place the spinach, carrot, onion, quinoa, mango, and chicken in a medium bowl. Toss with dressing.

Nutritional Analysis: One serving equals: 248 calories, 4.7g fat, 301mg sodium, 25.5g carbohydrate, 3.4g fiber, and 25.5g protein.

Tell me how it was or send me your favorite summer salad recipes.  Thx

Strawberry MicroGreen Salad

Microgreens are tiny leafed vegetables that are harvested when less than two inches tall. They are not sprouts but are grown from tiny plants seeds such as radish, broccoli, beets….

They have remarkably intense flavor and high levels of vitamins and minerals. Pair this salad with a piece of lean meat for an excellent, light meal. I sometimes add cold brown rice for crunch (short grain). Servings: 4

Here’s what you need:

•1 cups organic microgreens  2 cups organic mesclun (field) greens

•1 cup sliced strawberry

•strawberry dressing (6 strawberries, 1 Tablespoon balsamic vinegar, 1 teaspoon agave nectar, 1 teaspoon olive oil, dash of salt and pepper – blended)

•1/4 cup chopped walnuts or crushed raw almonds

1.Toss the microgreens and greens with strawberries and dressing. Sprinkle with walnuts or crushed raw almonds. Add one of the proteins (2-3 ounces): salmon, free range grilled chicken, sesame tofu, 1/2 cup black beans, flank steak, buffalo, white fish, scallops, grilled shrimp

Nutritional Analysis: One serving equals: 124 calories, 6g fat, 8g carbohydrate, 3g fiber, and 2g protein.

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Here’s what you need:

• 1 1/2 cups plus 3 tablespoons water or organic vegetable stock, divided
• 1 large size yellow onion, finely chopped
• 2 large size red bell peppers, seeded and chopped (frozen organic is fast and cheaper)
• 2 or 3 garlic cloves, minced
• 1 teaspoon agave nectar or pure maple syrup
• 1 teaspoon ground coriander
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground cumin
• 1 teaspoon grated or minced fresh ginger
• 1/2 teaspoon saffron
• 2 medium size organic sweet potatoes or garnet or jewel yams, peeled and cut into 1/2 inch cubes
• 1 can (15oz) organic diced tomatoes, undrained
• 1 can (15oz) chickpeas drained and rinsed
• Sea salt and pepper to taste

1. Heat 3 tablespoons water in a soup pot over medium heat. Add onion, peppers and garlic, and cook for 5 minutes. If the water begins to evaporate, add a little more.
2. Stir in the agave nectar, coriander, cinnamon, cumin, ginger and saffron and cook for 1 minute, stirring constantly. Add sweet potatoes, and stir to coat. Stir in tomatoes, remaining 1 1/2 cups water and chickpeas. Bring to a boil, then reduce heat to low.
3. Simmer until sweet potatoes are tender, about 30 minutes. Season with salt and pepper, then serve over quinoa or brown rice.

Nutritional Analysis: One serving equals: 141 calories, 1g fat, 29g carbohydrate, 6g fiber, and 6g protein.

Need more flavor? Add a spicy dressing or some type of organic Low-Fat Ranch dressing.

Now imagine eating  three McDonald’s Quarter Pounders with 12 pats of butter while watching a movie.  Yummy right.  Well, public interest science studies are now showing that’s what a large popcorn can equal too.  Actually, if you eat a quarter pounder or any other McDonald’s burger, chicken or some type of so called meat then you don’t get it. 

If you’re reading this blog then you know that I’m an advocate of eating whole foods that’s void of chemicals, unnecessary trans fat and any other toxic material that many food companies grow their food with.  So, what do you do if you want to eat or bring popcorn to the movies?

Step 1: don’t feed your kids crap.  Spend the extra $50 cents – $ 1.00 for an all natural variety brand (see brands below). 

Step 2: bring a prepackaged portion with you to the movies.  Yes, I would sneak it in or don’t eat it at all. 

Step 3: create popcorn that’s exciting in taste or just add all natural butter, soy butter or butter alternative (earth balance butter).

Step 4:  don’t be nieve and believe just because something says ” good for you”, “pretzels”, “popcorn” …that its good for you.

How to make almond honey popcorn

• Spectrum pan Spray
• 1 1/4 cups sliced raw almonds
• 4 quart popped popcorn (organic )
• 1/2 cup earth balance butter
• 1 1/2 cups honey  or agave (both can be raw)
• 1/2 teaspoon sea salt
• 1 teaspoon baking soda or arrow root
• 2 teaspoons vanilla extract (all natural only)

• Spray a large bowl with the Spectrum Oil Spray.
• In the bowl toss together the almonds and the popped popcorn.
• In a saucepan with high sides, melt the earth balance butter.
• Add honey or agave and salt.
• Bring to a boil, stirring constantly and allow to boil for 5 minutes.
• Remove from heat and stir in baking soda and vanilla extract.
• Pour over popped popcorn and stir to coat.
• Place on large cookie sheet and bake at 300 degrees F for 30 minutes, stirring every 10 minutes.
• Remove from oven, loosen from pan and cool.

How to make spicy cheese popcorn

• 1/4 cup earth balance butter, melted
• 1/2 teaspoon paprika
• 1/2 teaspoon chili powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon sea salt
• 1/2 teaspoon black pepper
• 1/4 teaspoon onion powder
• 8 cups popped corn
• 1/2 cup grated Parmesan cheese

• Combine earth balance butter, paprika, chili powder, garlic, sea salt and onion powder.
• Pour over popped corn.
• Stir to coat popcorn evenly.
• Turn mixture onto baking sheet.
• Bake at 325 degrees F for 7 to 10 minutes, or until crispy.
• Stir once.
• Sprinkle with cheese and toss to coat evenly.
• Let stand on baking sheet, stirring once or twice as mixture cools.

Brands I would Buy for My Kids:

Trader Joes’ Ready to Pop

Whole Foods’ Ready to Pop

Well, I’ve come up with a recipe that not only takes 15 minutes to cook is healthy, low-carb, low-calorie and taste great.

Best yet it only calls for 7 items of which are all packaged

Pictured here:

What to buy at Trader Joe’s:raw sliced almonds, organic broccoli, extra virgin olive oil, spicy peanut vinaigrette, frozen seafood blend(shrimp, calamari rings, scallops), refrigerated low-fat ranch dressing,  organic baby spinach.

How to Make:

Sautee’ minced garlic (1 tbsp) in 2 tbsp. extra virgin olive oil.  Add 4 ounces seafood blend (thawed)and sautee’ on high heat  for 3 minutes.  Stir often.  Tip: if liquid remains then drain and continue to cook.

Add 1-2 cups organic broccoli florets and mix.  Sautee’ for another 2-4 minutes on high heat.

Place on plate and drizzle with Trader Joe’s Spicy Peanut vinaigrette.

On the side, I added baby spinach greens topped with raw almond slices and drizzled with Trader Joe’s Organic Low-Fat Ranch dressing.

If you have any 15 minute or less meals that are easy, healthy, all natural and low or good carb then comment below or shoot me an email.

Try this out and comment below.   Thanks.

If you don’t have a Trader Joe’s near you than your missing out.  Overall, the prices and different foods they have make dieting or eating healthier easier.  I’ve listed below my top staples that I personally buy to keep a six pack and healthy.  If you have any suggestions or favorites than shoot me an email or leave a comment below.

Trader Joe’s Cioppini Seafood Stew: cod, scallops, mussels and shrimp in a hearty tomato sauce.  Taste fresh and great on top of brown rice or by itself.  Better yet, takes less than 15 minutes for a healthy meal.

Trader Joe’s 8 minute steel cut oats:  no more soaking in hot water for hours.  Just boil, stir and eat.  Lots of fiber and great with agave and organic blueberries.

Trader Joe’s Brown Rice: organic brown rice in the frozen section.  I like to keep it in the fridge and add it to salads or withTJ’s organic broccoli and spinach topped with my favorite dressing.

Trader Joe’s Traditional Salsa: goes on anything if you like salsa.  Best with egg whites and Mexican cheese.  I like to mix it in with ground turkey and TJ’s Mexican cheese (sparingly).

Trader Joe’s Organic Hemp and Whey Proteins:  I like to mix these together with Trader Joe’s frozen organic strawberries and Trader Joe’s Unsweetened Vanilla Almond Milk.  I add tbsp of maple syrup and agave mix.

Trader Joe’s Raw Almonds and/or Cashews:  inexpensive for nuts and great on salads or a snack.

Trader Joe’s Spicy Peanut Vinaigrette: hands down the best dressing if you don’t have a peanut allergy.  The best product they have to put on anything you can imagine.  Yes, contains little sugar but that’s why you workout I hope.

So, there are some of my favorite staples.  Don’t forget their organic frozen veggies, too.  Experiment between TJ’s and Whole Foods and you should have a good assortment of healthy options.

If you need help with your diet then just put your email and name in the box to the right and become a Fitbytes’ Insider.

Find your favorite sauces that are organic, chemical free and tasty. This tip is my saving grace to sticking to clean food that actually has alot of flavor.

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