Strawberry Coconut Crisp

Don't forget about dessert! Yes, you can actually make this decadent fruity crisp on the grill. Try serving it with a dollop of vanilla or plain yogurt

Serves: 6
Hands-on time: 20 minutes
Total time: 35 minutes

INGREDIENTS:

• Neutral-flavored cooking spray (such as sunflower or grape seed)
• 1/2 cup rolled oats, divided
• 6 tbsp unsweetened shredded coconut
• 1/4 cup finely chopped raw unsalted walnuts
• 1/4 cup Sucanat, divided
• 1/2 tsp ground cinnamon
• 1 1/2 tbsp coconut oil, melted
• 1 1/2 tbsp pure maple syrup
• 4 1/2 cups strawberries, stemmed and quartered (about 20 oz)
• 3 tsp fresh lemon juice
• 1 tbsp arrowroot starch

INSTRUCTIONS:

1. Preheat grill to medium or preheat oven to 350°F. Cut 6 12 x 14-inch pieces of foil and mist with cooking spray.
2. In a small food processor, process 1/4 cup oats until finely ground. Transfer to a small bowl and add remaining 1/4 cup oats, coconut, walnuts, 2 tbsp Sucanat and cinnamon. Stir to combine. Drizzle in oil and maple syrup and mix until crumbly in texture. Set aside.
3. In a large bowl, combine strawberries, remaining 2 tbsp Sucanat, lemon juice and arrowroot. Toss to combine. Divide strawberry mixture evenly into the center of foil pieces and top each with oat mixture, dividing evenly. Bring short edges of foil together. Fold inward a few times along each long edge to seal. Place packets directly on grill or on a large, rimmed baking sheet in the oven. Grill or bake for 15 minutes. Carefully open packets and transfer contents to serving bowls.

Nutrients per serving (1 Strawberry Coconut Crisp packet): Calories: 198, Total Fat: 9 g, Sat. Fat: 5 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 3 g, Omega-3s: 510 mg, Omega-6s: 2,151 mg, Carbs: 28 g, Fiber: 4 g, Sugars: 17 g, Protein: 3 g, Sodium: 3 mg, Cholesterol: 0 m
g

Roasted Vegetables with Balsamic Vinegar

Roasted Vegetables with Balsamic Vinegar

Ingredients

• 1 lbs asparagus spears, ends trimmed, washed, and dried
• 2 large carrots (or 5 medium), peeled, cut to the approximate size of asparagus
• 1 pd small red potatoes, washed and quartered (about 1" in size")
• 1-1/2 Tbl olive oil
• 1 Tbl balsamic vinegar (good quality)
• salt and pepper

Instructions

Preheat oven to 450 F

Place the vegetables and olive oil in a gallon reclosable bag. Turn the bag to coat evenly.

Pour the contents of the bag out onto a flat baking sheet.

Season with salt and pepper

Roast for 10-15 minutes or until tender - all vegetables, especially the spears, should still retain some crispness and not be soggy.

Remove from oven and place on the serving platter.

Sprinkle with balsamic vinegar.

Serve warm or cold - great either way.

You can also grill these in a pan on your grill or spear them on metal skewers and roast them directly.

My Gluten Free Life...Thyroid disease style

Going Gluten free is pretty much a Fad diet in some people's eyes lately. What these people don't know is how bad gluten is just in general for everyone! But that's another post. 

My going gluten free was due to Healing my Hashi's Disease (Thryoiditis). Article after article from dr's linking gluten to autoimmune disease was just too overwhelming to ignore. http://chriskresser.com/the-gluten-thyroid-connection . I got a lot of info from a couple sites like http://outsmartdisease.com/ , http://www.glutenfreesociety.org/ , http://www.naturalendocrinesolutions.com/ , and many more on FB.
I downloaded http://www.glutenfreehealthsolution.com/ by Dr. Peter Osborne and http://thyroiddietcoach.com/ from Magdalena Wszelaki who healed her thyroid completely.
All the info was overwhelming, but after trial and error I feel 1000% better.

So what is Gluten exactly?
Gluten is a protein found in grains. The most common grains are: wheat,barley,rye,and oats. These grains are used to make a variety of staple foods in our diet.

What are some symptoms of Gluten Sensitivity? 

• Bone pain                                                          Chronic UTI's
• Chronic muscle pain                                         Respiratory Infections
• Diagnosed with RA,lupus,arthritis,                    Asthma
• Fibromyalgia                                                     Any Yeast infections
• Joint pains                                                         Can't lose weight
• Muscle Spasms                                                 Infertility
• Diabetes                                                             PMS
• Sleep issues                                                       PCOS
• Endometriosis                                                    Thyroid disease
• Fatigue                                                                Dermatitis 
• Miscarriage                                                        Eczema
• Hypoglycemia                                                    Fever Blisters
• Psoriasis                                                            Skin rash
• Vitiligo                                                                Autoimmune Hepatitis
• Elevated Liver enzymes                                      Gall bladder problems
• Lymphoma                                                         Fatty liver
• Platelet disorders

Here's a list of some of the most commonly eaten gluten containing food items:

• Baking flours                                              Crackers
• Beer                                                             Donuts
• Bread                                                           Fried Foods (chicken,onion rings, french fries)
• Cake                                                            Kolaches
• Cereal                                                          Lasagna
• Cookies                                                       Spaghetti

Gluten can also be found in less obvious places like processed foods. Soy sauce, gravies, soups, and modified starch are some examples.
I'd have to do another huge post on all the potentials that have gluten. there is just too many to list. So let's move on to the diet.

Going Gluten free can be a challenging task. Some can go cold turkey and others need to transition eliminating it.
STEP 1 - Cut out all breads, pastas and cereals. Do not eat anything that obviously contains gluten, but don't sweat the small stuff at first. As you adapt to avoid eating these make a habit of reading labels.
STEP 2 - Start reading food labels on everything in your pantry and refrigerator. The more you practice reading labels, the easier it gets. I'd follow these rules:

1. One if you cannot pronounce the term without a biochemistry degree, it is not real food and isn't healthy. Don't eat it. 
2. If a label has more than 5 ingredients, it's probably not good for you.

STEP 3 - "Failing to plan is planning to fail." Now that you are well on your way to a gluten free diet, it is recommended you create your emergency back up plan. For example like family gatherings, party's, outings, traveling, and holidays. Create a list of easy to eat and carry foods. Like baggies of nuts, almonds, dried fruits, jerky, etc. For work or in the car get in the habit of taking a small cooler with you to hold items like, fruits, veggies, left overs, water, yogurt, etc.

Ok so with all that here are some key points I stick with along with Gluten free for Thyroid health.

1. Get enough Vitamin D - Very often people with thyroid issues have severely low vitamin D levels. It's a hormone and tightly connected to your thyroid hormones. You can't overdose on Vitamin D. 
2. Goitrous Food - Goiter is a substance that slows down your thyroid. If you have Hypothyroidism; limit them. 

Highly Goitrous (hyper: good to eat, hypo: no more than one serving per week)	Somewhat Goitrous (hyper: good to eat hypo: no more than 3-4 servings per week)
• bok choy	• bamboo shoots
• broccoli	• millet
• Brussels’ sprouts	• peaches
• cabbage	• peanuts
• cauliflower	• pears
• kale	• pine nuts
• kohlrabi	• radishes
• mustard	• spinach
• mustard greens	• strawberries
• radishes	• sweet potatoes
• rutabagas
• soy *
• soy milk *
• soybean oil *
• soy lecithin * (often used as a filler in vegetarian food)
• tofu *

* soy elevates estrogen, advised to avoid it all together for both hypo and hyper.

Here is the good news for people with hypothyroidism, though! Goitrous food loses its potency when cooked, steamed, grilled or fermented. It’s best to limit them nevertheless to 2-4 servings per week until you feel better.

3. Add Fermented Food-Fermented food greatly improves your digestion and a healthy gut is critical in your thyroids health. 

4. Get enough Iron - 60% of people with thyroid conditions are iron deficient. Be generous with foods like beef, chicken, fish, clams, eggs as well as spinach, and lentils.
5. Avoid Soy - Soy is just not good for us anymore. All thyroid people need to avoid it at all costs. And it's in everything. It elevates the estrogen levels. Avoid tofu, soy milk, soy lecithin and soy oil.

I personally don't substitute for gluten free foods. They usually have nothing but chemicals and soy lecithin. So I avoid them. I eat whole foods. Yes I'll cheat once in a while. But If I do too much I will feel like crap for days. I'm a creature of habit and eat the same all the time.

Here's an example of my days. I mix them up, but it's pretty much the basics. 

Breakfast: is usually eggs and veggies. Turkey bacon, gluten free oats, cottage cheese, fruit, or shakeology.
Snacks: carrots, fruit, natural peanut butter, hummus, boiled eggs and cheese sticks.
Lunch: tuna salad, chicken salad, quinoa, etc.
Dinner: Fish, chicken, steak, pork, ground turkey, organic brown rice, veggies, etc.

Flavor Tip: I use a lot of seasonings. Try to avoid salt and substitute for sea salt. Mrs. Dash is a great no salt added alternative.

Here are some examples of my meals. 

Kitchen Makeover - Clean Eating Style

Today I want to share with you how to reorganize your kitchen, pantry and fridge so that success is not just simple and convenient but visually enticing!

The right tools in the right places!
Each tool that you use on a daily and even mealtime basis should be kept close to the area where you prep your food.  I suggest having the following all in one drawer, plastic container, or cupboard for quick and easy access:

• Paring knife
• Vegetable peeler
• Measuring cup
• Food Scale
• Snack size plastic bags
• Plastic 1 cup size reusable containers

Warning:  Open bags can lead to saddlebags.  You and I both know we are going to keep reaching into that bag of snacks or treats and eat well beyond an individual portion.  Here's what I do: Repackage bulk snacks-say, raw almonds into baggies of 14 almonds.  When you come home from food shopping take the time to divvy up food by serving sizes.  Use plastic bags or storage containers to organize your food into the right portions.  For example, a portion size of pretzel sticks is 10.  Put 10 in a little bag and put them in the pantry at eye level.  This makes it simple for grab and go snacking!!!

A recent Cornell University Study found that we consume 90 percent of our food mindlessly. We simply eat because it is placed in front of us or because we've placed it in front of ourselves.  It's time to get conscious about what-and how much- we consume.

My suggestion is to open up your fridge and pantry.  Then dump or donate anything that a well-tuned athlete wouldn't eat.  If that box of lucky charms for your kids is constantly calling your name, ditch it.  Stepping into your kitchen shouldn't be anxiety producing!  Make it easier on yourself to make health choices by eliminating the temptation of poor choices.


Merchandise your food!
Food marketers play into our impulsive choices by paying millions of dollars every year to have name brand products placed on the right shelf at the right level.  Why do you think all the sugary cereals are placed at your chest level on the shelves at the grocery store?  It's because that happens to be the eye line of a child sitting in a shopping cart.  Clever!!!

So now let's talk about placement!!!  You can do this too with the same techniques in your pantry or fridge.
When we stand in front of the fridge, we tend to grab whatever food takes the least amount of time to prepare and that "looks good."  The healthy stuff, like fresh produce, we hid in the drawer that's difficult to get to and even easier to forget!  So when you get home I suggest that you unload your groceries, clean and display your fruit in clear plastic containers or bowls.  Place berries and raw veggies at eye level.  You can even buy pre cut veggies if you don't have time!!!
Arrange your greek yogurt near the berries and veggies.  Store cottage cheese nearby as well.  Place healthy whole foods at eye level near the front of the shelf.

When you are building muscle, hard-cooked egg whites are a great source of lean protein, and they're easy to prep so they're ready to go!  Boil a dozen eggs on Sunday night, then peel and place them in a large storage bag.  Now, all you have to do is remove the yolk, dice up your egg whites, dump some salsa in there and BAM!  Or you can just eat your egg whites on the go whole!

Other fast protein sources to be stored at eye level include prepackaged tuna packets.  Though they store well in the pantry, I keep them in the refrigerator.  Who wants a warm tuna sandwich?

Now when you find yourself staring mindlessly into your fridge, you'll see the stuff you should be eating!  It's washed, cut, enticing and ready to go!!

Replace this with that- Look in your refrigerator for regular staples.  Now, do some soul searching and ask yourself if you're willing to try a healthier alternative.  Do you make the kids PB&J every week?  Would they notice if you picked up sugar free or low sugar jam or jelly?  If you don't say anything...probably not!  I love cheese but instead of buying a brick of it you can stock up on individually packaged string cheese!  They are portion controlled and appropriately sized.  I don't have the time to look at the packaging to figure out how many ounces is a single serving.

What about trying lower sugar or organic version of many of your regular condiments?  Ketchup now comes in all natural with no high fructose corn syrup, dijon mustard you can buy with no added sugar.  You can substitute sour cream with greek yogurt quite often.  I also never ever cook with butter!  Instead I use coconut oil,cooking spray or olive oil in a spritzer bottle! 

If you are not sure which brand or version is better choice wise then use an app like Fooducate which allows you to scan the bar codes of two products and do a side by side self comparison. Each item is given a grade based on its nutritional content, which makes it convenient for quick decisions.  

Pantry Makeover
Most of the healthiest foods will be perishable and stored in the refrigerator.  Once you have that in order, it's time to tackle your pantry!
First, let's decide what you would go to the pantry instead of your fridge for!  Well, often we go for carbs, something fast, something crunchy, something sweet.
That's fine, but let's create healthier temptations!

Those foods that are lower on the good for you hierarchy can go in the hard to reach spaces!!!  Way up high where you would need a step stool!
I use the eye and chest level shelves to place the healthiest nonperishable items.  Nothing bought in bulk ever stays in its original container.  I open, repackage, and display those items in inexpensive containers like wicker baskets or square plastic storage bins.  It keeps everything organized and makes choosing healthy so dummy proof that the foods almost jump into my hand. 
So here is what you can find on my shelves:

• Brown Rice Unsalted rice cakes
• Unsalted Raw Almonds, Cashews, Peanuts
• Instant rolled Oats
• Protein Powder
• Shakeology
• Canned Low Sodium black beans
• Canned low sodium diced tomatos
• Brown Rice
• Dried Fruit such as craisins, raisins, cherries
• High quality protein bars

Will you be able to find cake mix and cookies in my house?  Yes!  But you probably will have to move a few things around to find it!!  Outta sight-outta mind!!!

Lastly, put things where people know to look for them.  I basically stock the same stuff all the time.  I maintain a list and check off what i need.  But there is no mystery.  No one is opening the pantry and expecting a sudden influx of cookies or chips.  Boring?  YES!!!!  Intentionally!!!  You see, if you never knew what you might get when you opened the pantry, you'd go there first!!!  I don't want my family to eat from the pantry.  The pantry is where emergency foods live.  Let's face it, with few exceptions, just about everything in your pantry is processed!  The healthy stuff is in the fridge!!!

Good luck!  Don't hesitate to message me for additional information or tips to help you get started with your own kitchen makeover!!!

Things to do right now to get started!!!

1. Remove high fat, high sugar temptations from the kitchen.
2. Survey the refrigerator for frequently consumed foods that can be swapped out by lower fat and reduced calorie alternatives.
3. Stock up on small plastic food bags, snack containers, and clear plastic fruit bowls for display.
4. Arrange prep tools in an easy to reach place.  The fewer steps, the better!
5. Spring clean your fridge, make room for the fresh stuff.
6. Divide snacks into individual servings and arrange in the front and center of the pantry!

If you EVER need any help you can always add me on FB and shoot me a message 

www.facebook.com/christinaperez78 - That's what I'm here for!! 

Clean Eating 101

 What is clean eating? How much do I eat each day? Are corn and potatoes vegetables? What are complex carbs? These are just some of the questions I get when I talk to people about clean eating. Today it is my hope to clear the air and get some of these questions and misconceptions cleared up for you.

How it works:

 It's simple, follow the eat clean principles....that's it....just follow the rules :)

What to do:

Here are the "rules" to clean eating.

• Eat more- eat six small meals each day.
• Eat breakfast every day, within an hour of rising.
• Eat a combination of lean protein and complex carbs at each meal
• Eat sufficient (two to three servings) healthy fats every day.
• Carry a cooler packed with clean foods each day.
• Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.
• Adhere to proper portion sizes. 

What are "proper portion sizes"?

JUST SAY NO!!! Try to avoid the following list of foods

• Avoid all over-processed foods, particularly white flour and sugar.
• Avoid all chemically charge foods.
• Avoid foods containing preservatives.
• Avoid artificial sugars.
  
• Avoid artificial foods such as processed cheese slices.
• Avoid saturated and trans fats.
• Avoid sugar loaded beverages, including colas and juices.
• Avoid or do your best to limit alcohol intake.
• Avoid all calorie dense foods containing little or no nutritional value. I call these anti-foods.
• Avoid super sizing your meals.

What CAN I eat???? Great question!!! Here are some examples :)


Lean Protein:
6 portions each day.  A portion is:

 

• 1 cup or handful of dairy products such as low fat soy, almond, hemp, rice, or skim milk, cottage cheese, kefir, yogurt cheese or plain fat free sugar free yogurt.
• 1 scant handful of raw, unsalted nuts (also a healthy fat)
• 2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).
• 1 palm sized portion of lean meats such as chicken, turkey, fish
• good quality, sugar- and chemical- free protein powder (hemp, soy or whey).

Complex Carbohydrates from Fruit and Vegetables:

6 portions each day.  A portion is:

• 1 cupped handful or a piece of fruit such as berries, grapefruit, melon, apples and mangoes.
• 2 cupped handfuls of vegetables including broth based/vegetable puree soups.

Complex Carbohydrates from whole grains and starchy carbohydrates: 

2-4 portions each day.  A portion is:

• 1 scant handful of high-protein, sugar-free cold cereals, such as clean muesli or granola.
• 1 cup of cooked cereal such as oatmeal
• 1 piece of whole grain bread or wrap (Sante Fe tortilla wraps from Costco are a great option)
• 1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash

Beverages:

• 2-3 liters per day of fresh water with no sodium
• Clear herbal tea (unsweetened)
• Black coffee in moderation
• Green/Black tea
• 
  

Sweeteners:  Use in moderation.  Avoid Artificial Sweeteners.

• Agave Nectar 
• Maple Sugar Flakes
• Rapadura Suga

If you would like even more support please head over to my site and sign up and I'd be glad to provide you with daily motivation and support to help you accomplish your health and weight loss goals!  I have lost 50 lbs to date with clean eating and regular exercise.  No starvation just healthy whole meals.

Happy Clean Eating!!