Another week gone clean........I mean gone by!

Here we are at Sunday again. Oscar night. I actually don't watch TV but I'm considering checking out the gowns. Since I have 3 kids under 6 and I go to bed by 10 every night I also don't watch movies so not that interested in the actual awards.

Hopefully you look at this before you sit down to watch with a bag of chips and a glass of coke................don't do it - you'll just get a tummy ache and guilt............maybe you could make a delicious smoothie or apple nacho's for a Sunday treat. Or if its too late then you can make up for it by eating clean this week. Here are some ideas from the meals we didn't post last week. Doesn't eating clean look good...............these are all unprocessed, wheat-free, grain-free, low carbohydrate, low or no sugar meals.

My new and improved Paleo Banana Bread recipe with flax. The kids LOVE it. Its nutritious  wheat-free, full of fiber and delicious. I deserve a pat on the back for this one. Really.

A tale of two banana breads - I actually improved my banana bread recipe (that I thought was already awesome) by adding flax - the new recipe is the one on the left. Seriously - you need to try this. You would never know it is grain-free, low-carb and low-sugar. Wicked!

Salad - how I do love you.

Hot Chia Pudding with Hemp seeds. A filling alternative to Oats with no carbohydrate load to speak of! Yum. Can you say addiction.

Nitrate free Bacon, Scrambled free-run eggs made with coconut milk, sauteed spinach and tomato's. I really don't miss a piece of toast with my breakfast (lunch really). You get used to it pretty quick - don't get discouraged if you still crave it.

A pumpkin loaf experiment. It was okay but it just can't compare to my kick ass banana bread recipe so I didn't really have any takers. I froze most of it so they will have to eat it when the banana bread is gone.

Mashed Cauliflower. I made it with cream cheese. I loved it. Hubby tolerated it with some vinegar on top (what?). Will be making that again - i think he just needs to get used to the texture.

I made a quick soup out of some leftover roasted sweet potatoes and butternut squash puree (baby food that baby didn't like). Topped with high protein Greek yogurt and cilantro. I love soup.

A Costco Rotisserie chicken to get us through the week with a little goat cheese, blackberries, hemp seed and poppyseed dressing. 

How original....another salad. But I love salad so I don't mind eating them most days for lunch. I make with baby spinach so I get my greens.

Home made nitrate-free ham and cabbage soup sprinkled with some pumpkin seeds.  I love soup. It is really quick to make and a great way to use up leftovers. 

Shocking - another salad - this time with eggs.

Baba is in town so brought us some Swiss steak. Yummo!!!

Hot Chia Porridge with hemp. Topped with banana's, Goji, cacao and coconut.

Broccoli salad with cranberries, bacon and sunflower seeds and a Greek Yogurt dressing.

Chocolate Banana Almond Flour Pancakes. I liked them. The kids liked them. No-one loved them. So you don't get the recipe. 

Fruit salad - the kids just love this and I always forget about it during the winter. Great way to use up fruit that is past its prime or just change things up a bit. And you can make it ahead of time and its ready for all those many snacks they want.

That's my chocolate smoothie I made with an avocado for creaminess. It was not bad. I will do some experimenting before I pass along the recipe.

I made some almond breaded sole for lunch with a Kale super food salad from Costco.

That's kind of it for the week. There were some other meals in there that I forgot to take pictures of but more of the same. We don't really "cheat" other than I use bottled salad dressings and I eat more 70% dark chocolate than I should. I ate almost two 100 g bars this week. My goal next week is to cut that back. There - I wrote it - now I have to stick with it. Happy Sunday! Enjoy the Oscars. I bet those ladies ate clean to fit into those gowns.

Paleo Avocado Chocolate Walnut Protein Bars with Apricots, Hemp and Chia

Time to fill up the freezer with pre and post workout protein/energy bars! This time I had some avocado to use up so went with it - result was a nice soft chewy protein bar. 

I like to make sure we always have protein/energy bars in the freezer to grab on our way to the gym or when I am going to be out somewhere and will need a healthy snack to tie me over. They are a must if you want to eat wheat free, low carb and clean on the run.  I like to make my own because I can make them low carb, tasty and cheap. They literally take only a few minutes to make if you have a food processor. I said I was going to stay away from avocado's for a while after overdosing on chocolate avocado pie and peanut butter avocado cheesecake bites a couple weeks back but I couldn't resist a bag from Costco. Now here I am - stuck trying to invent new ways to use them up. Problem with buying them in bulk is they all like to ripen at the same time. So I had a chocolate avocado protein shake this morning, avocado protein bars this afternoon and some guacamole before dinner. Three down, two to go.

There isn't a lot of magic/science to making protein bars. I have made them several ways and they always turn out. You just need some nuts, something for a bit of sweetness and usually something to help bind it. Don't feel you have to follow my recipe exactly. If you don't have walnuts try almonds, macadamia or pecans. No apricots, how about dates. If you don't have hemp or chia why not try it with pumpkin or sunflower seeds. I usually use some kind of binder - if you don't have avocado why not try pumpkin puree, melted coconut oil or more nut butter.  As long as they stick together and you can throw them in your purse/gym bag you are good to go. If they are too sticky add some coconut or if you are having trouble cutting them into squares just roll them into balls. Get creative!

After they set in the fridge they are ready to be cut into squares and put into the freezer!

Paleo Avocado Chocolate Walnut Protein Bars with Dried Apricots, Hemp and Chia


1 cup dried apricots, unsweetened, cut into small pieces
1 cup raw walnuts
1/2 cup hemp seeds (hearts)
1/4 cup black chia seeds
3 tbsp organic 100% cocoa powder
2 tbsp almond butter
1/2 tbsp vanilla extract
6 drops liquid Stevia (optional sweetener - adjust to taste)
1 small/medium avocado, mashed
1/2 cup unsweetened shredded coconut (optional - I didn't add it to this batch but I will next time)

Place all ingredients except mashed avocado in food processor. Pulse until fully combined and granular in size (don't let it go too long or it will be like butter). Add avocado and pulse in or stir in with a spoon.   Line a 8 x 8 baking dish with wax or parchment paper. Press the mixture into the pan and smooth out the top. Put in the fridge until fully chilled - 1 to 2 hours. Take out of the fridge and cut into 16 squares. Freeze or refrigerate until ready to use.

Hemp...........A super food I can get behind and a little Apple Nacho Afternoon Snack!

A great afternoon snack - Apple slices topped with a warm sunbutter/flax/dark chocolate mix, sprinkled with coconut and hemp seed hearts!

So I'm still on the Chia seed train. Really enjoying my Chia puddings and Chia porridge in the mornings. The only problem with the Chia seed addiction is that there isn't enough protein to meet my requirements for a snack or breakfast on its own...........enter Hemp Seed.

I feel really good about hemp because I felt really guilty about all my bad feelings towards wheat......my grandfather would be appalled that I CHOSE to give up wheat. I grew up on the farm, surrounded by fields of the stuff. I come from a long-line of grain farmers. I don't want any of my "farming" friends and family to know about his blog - I might be shunned. But its okay now - I have a big bag of Manitoba grown Hemp in my pantry - they can grow that and we can all be friends again. 

That's my bag of hemp hearts - raw shelled from Costco - $14.99 for almost 2 lbs. You can also get these in bulk at Bulk barn and I've seen them at most major grocery stores. Watch your prices - they can get expensive. This Costco bag is the best deal I've seen at about $8 per lb.

Why are hemp hearts so awesome - well, just like Chia Seeds they have a long list of health benefits including being full of nutrients (including vitamins A, B1, B2, D and E as well as the minerals calcium and iron), Omega 3 and 6,  both soluble and insoluble fiber and protein. What little carbohydrates they have (3 grams in 3 tbsp's) are completely offset by an equivalent amount of fiber for net carbs of 0. Yay - so they can provide you with energy that won't cause a spike in your blood glucose. 

And 3 tbsp's of these have 10 grams of protein. Yay - another clean and convenient way to get protein without having to rely on protein powders. 

These little hemp hearts have a very mild nutty flavor so you can basically sprinkle them on anything without offending anyone's taste buds. And they have a normal texture (as opposed to gelled Chia which everyone is not necessarily a fan of).  And they are filling......I make Chia and hemp puddings and porridge for breakfast and you seriously can not eat a whole lot of this stuff. It fills you right up which should help control your appetite and keep you on the clean eating path. Yes, they are high in fat but its healthy fat and if they do their job of filling you up you will make up for it by eating less empty calories and fat the rest of the day. Just don't sprinkle them on a Big Mac - then you're in trouble.

I didn't think I could top Chia Seeds as a super food but Hemp is awesome. And its grown in Manitoba.  It's my new favorite. But don't worry Chia - I still love you! Plus the combination together is fabulous.

You can basically eat hemp Hearts as is (by the tablespoon), sprinkle them on anything you are eating, put them in smoothie - get creative. Just get eating them. I sprinkle them on an Apple Nacho plate for an afternoon snack. There is no magic to this recipe - just something I threw together quick one day - mix up the toppings to whatever you have/like. Kids even like it.

A delicious way to get some hemp hearts into your diet and into your kids!

Simple Apple Nacho's

One apple, cored and sliced into wedges

1 Tbsp Sunflower butter with flax (I bought at Bulk Barn) - or you could use natural peanut butter or almond butter

1/2 Tbsp dark chocolate chips (preferrably over 70% cacao and organic)

unsweetened shredded coconut

hemp hearts

Layer your apple wedges on a plate. Put Sunbutter and chocolate chips in a small microwavable glass bowl. Microwave for 30 seconds. Stir and microwave again for about 20 seconds. Adjust to your microwave strength but the chocolate chips should be just melted - don't overcook. Stir mixture again and drizzle on apples. Sprinkle with coconut and hemp hearts. Enjoy!

Paleo Chia and Hemp Seed Pumpkin Spice Pudding - Breakfast of Champions

I was pretty pumped about my Naturopath appointment this week - it was both exciting and humbling. I'm excited because it got me thinking about where I'm at with my health and where I can still go - if I can figure a few things out first. And it was also humbling because although I have learned a ton about nutrition in the last 6 months I realized there is so much more to learn. A Naturopath can be an awesome resource to help with coming up with a diet and lifestyle that can optimize your health that is tailored just to you.

 A Hemp filled alternative to my  Pumpkin Chia Protein Pudding if you don't want to use protein powder.

I feel awesome energy wise. I can't even believe how tired I used to be all the time. Because it was my "normal" I didn't know I could be any different. But I am still struggling a bit with my adrenal glands. Although my symptoms are pretty mild compared to where I was 2 years ago I am still wrestling with some anxiety if I don't take adrenal support pills and I still have days where I get Hangry - hungry and angry - about mid-day. My Naturopath is working with me on tweaking my diet a bit to see if that can help. What I'm eating is obviously pretty good but the timing is still off a bit as I struggle with eating my protein within an hour of waking up and I don't always eat protein within a hour of a work-out. So we will see if that helps but given I have virtually no stress in my life, I'm eating better than ever and exercising regularly I suspect there is still something else going on - but what is the catalyst and what is the symptom? And why is my adrenal gland still pissed off at me?

Stress - Did it start with prolonged stress that I'm still not fully recovered from? Or is the lack of sleep from three terrible sleepers within 5 years that is taxing my adrenals?

Candida - Do I have a Candida overgrowth - which by the way affects 25% of people? I got tested for this 2 years ago and my levels were really high. I never did anything about it until now, inadvertently, by cutting sugar and going low-carb. That could explain why my sugar cravings are so unbelievably strong all the time - some days I feel like I'm possessed or some kind of addict - its disturbing. It could also be why my body has responded (with bounds of energy) to this low carbohydrate diet when lots of other people feel tired when they make the switch? Maybe its a candida problem that is abusing my adrenals.

Food sensitivities - Could I still be eating something that is triggering a food sensitivity? I had food panels/allergy tests done two years ago and I had crazy results - I was reacting to numerous foods - they really didn't know what to make of it. My clean diet has significantly helped with my leaky gut problems given I no longer have stomach aches but maybe there is still something I shouldn't be eating - maybe its even something clean like a vegetable or fruit.

So I'm on a mission now to figure out where the problem is starting so I can fix it. I have a month before my next appointment to stew on this, do some research and tinker with a few things. And to decide if I want to spend the money for some candida tests and a new food panel. Its not cheap. But now that I know what it is like to feel good I don't want to go back to the way I was, even for part of a day. I also don't want to be on adrenal support for the rest of my life. So I guess I have more figuring out to do and luckily a Naturopath to help me with it. If you don't feel like you are operating at your best but you have no idea how to sort through all the information out there I highly recommend you give it a try. Just be clear to them on what you expect. I told them I want to reduce the amount of supplements I'm taking and get as much nutrients and support from real food. I'm not looking for a medicine cabinet full of pills and although I take a couple of supplements (adrenal support, Vit D, Vit C and sometimes Omega's 3's) we have kept it pretty basic.

And because I have committed to this eating within one hour of waking up thing (which means I sometimes need to eat by 6:30 without making any noise and waking up the rest of the house) I came up with a new Chia pudding. You can make the night before. This time I added hemp seed as a protein source instead of protein powder. This is a great option for someone not keen on protein powders. If you want to make it with protein powder instead of hemp  go to my Pumpkin Chia Protein Pudding recipe. I also topped with some plain/unsweetened high protein Greek yogurt that I sweetened up with some liquid Stevia and vanilla extract to give it an extra protein boost.

Chia and Hemp Seed Pudding with Pumpkin Spice - topped with pecans, raisins and coconut and plain /unsweetened high protein Greek yogurt doctored up with some Stevia and Vanilla!

Chia and Hemp Seed Pumpkin Spice Pudding (about 1 serving - but I couldn't finish it)

2 Tbsps Chia Seeds
2 Tbsps Hemp Seeds
1/4 cup Pure Pumpkin Puree
1/2 tsp vanilla extract
4 drops liquid Stevia (or to taste)
1 tsp unsweetened shredded coconut
1 tsp Pumpkin Pie Spice
1/2 cup of milk (I used soy - use what you've got)

Mix it all together in a bowl. Stir thoroughly and then stir once every few minutes until the Chia has gelled (about 10 minutes). Put in fridge to chill. Serve with toppings of choice.

Toppings of choice - I topped with high protein Greek yogurt, pecans, coconut and raisins. Just enough for a bit of crunch from the pecans and some natural sweetness from the raisins.

Paleo Curry Apple Ginger Turkey Meatballs with Coconut Curry Glaze

I was apparently not meant to have a minute to myself today....................baby won't stop crying (teeth) and my 3-year old refuses to go to bed (can't find her blankie anywhere). I had a Naturopath appointment yesterday and was very excited to discuss it today...................but it will have to wait for another day. Instead I am leaving you with a recipe from last week that I never got a chance to post. Hope you enjoy. Its another clean, low carb, grain-free recipe. You could make the meatballs in advance or make a double batch and freeze some for another day. Or you could omit the curry and ginger, add some Italian seasoning or oregano, and serve them with some Paleo Marinara and some wheat-free alternatives to spagetti. Lots of options with meatballs.

Have a great evening. I'm pretty sure I'm in for a rough night. Good thing I whipped up some Chia Pudding for morning - I'm going to need it!

Curry Apple Ginger Turkey Meatballs.

Curry Apple Ginger Turkey Meatballs

1 clove garlic
1/4 cup minced onion
1 lb extra lean ground turkey
1 tbsp finely minced ginger
1/2 cup ground golden flax
1 egg
1 apple - peeled and shredded (I used cheese grater)
fine sea salt and pepper to taste
1 tbsp curry powder (or to desired strength)

Preheat oven to 350 degrees. Mix all ingredients together. Make into meatballs - about 1 tbsp of mixture per meatball. Place on a greased baking sheet (I used coconut oil). Bake for 25 minutes, turning at least once.

Meatballs pre-glaze!

Coconut Curry Glaze

1 tbsp coconut oil
1 clove garlic, minced
1/2 cup chicken stock
1/2 cup full fat canned coconut milk
1 tsp soy sauce (I use Brigg's gluten free organic soy)
1 tsp curry powder
fine sea salt and pepper to taste
Guar Gum to thicken - as desired/required

Melt the oil over medium heat. Add garlic and fry for one or two minutes. Add stock, milk, soy and spices. Bring to boil and then reduce heat and let simmer for 5 minutes. If you want to thicken add a very very small amount of guar gum and mix thoroughly. Add previously cooked meatballs and cook through. Serve and enjoy!

A word on Fitness..............not to be forgotten

I haven't said much about fitness in my blog because: 1)  if I have energy, 2) I'm in a routine and 3) I've past the "I want to die" phase - I like exercising and find it fun. That's why I could never get into jogging - can't get past the 10 minute I want to die phase. Its the eating part of my clean lifestyle that I find most challenging and that's why I obsess about how to make it tasty so I can stay on track. Plus, before I started eating clean I didn't really have the energy to feel like exercising - I was on a blood sugar roller coaster, had stomach aches and didn't sleep well.  No surprise that I didn't feel like working out. So I think cleaning up my diet was the critical step for changing my health.

But I did want to mention that in the past six months, since baby #3, I have completely changed how I work out. I do mostly high intensity interval training, including both cardio and strength training, and I constantly change up my workout by going to different classes and doing different moves pretty much every time I work out. My muscles are constantly being "surprised" and muscle confusion is a great thing for building strength and changing your body. And its a great way to keep yourself engaged and excited about working out.

That's my right shoulder that just recently gave me two years of chronic pain and I thought might put me on pain killers for the rest of my life. I am drug free, have only rare pain and have full range of motion. A miracle!

I work out quite a bit (3 - 5 times a week) but I do a relatively short work-out - 45 minutes. So I'm working out about 2 1/4 - 3 3/4 hours a week. And I actually feel more fit and strong than in my 20's when I was dancing a minimum of 6 hours a week plus going to the gym at least once or twice. I have more aches and pains than back then but I definitely feel more fit. Hmmm, what's going on here!

Well, other than the poor diet choices I used to make, I think its the high intensity intensity interval training and strength training that is working for me. Some great work-outs you can do at home are plyometric moves and/or Tabata work-outs. I also found an awesome Tababa timer online so you can just let your computer deal with making sure you are following the time. Very helpful. You can pretty much do it with any exercise - there are a million examples out there.  And if you have even one set of light/medium weights you can do lots of basic strength training. I use 8 lb weights at home and 10 lb at the gym and I have seen a significant change in muscle definition. I'm not interested in bulking up - I just want to be fit to keep up with my kids and keep my shoulder and back strong to ward off anymore injuries. And I find it fun!

I've gotten fit, by doing shortish, intense work-outs that I can make time for - because what we all don't have much of these days is time. My last pregnancy really changed my body so even at 20 pounds lighter than when I got pregnant my stomachs not as flat (not fair) and I have some hideous varicose veins. I might not wear shorts again but I'm going to rock a tank top this summer (at least until the breastfeeding Gods come back for their boobs) and hopefully I will keep feeling this energetic. You can too if you can find 45 minutes three times a week and some motivation!

I am not bragging I am just trying to give you some motivation - 8 months ago I spent several mornings crying in my car because the thought of the walk to my office was too much for me...I can't believe that now my fitness goal is to do Tabata handstand push-ups...............Lots can happen if you eat clean and set your mind to things. And it doesn't hurt to be on maternity leave.

So far the only thing I can do is stand in this position for 20 seconds, 8 times. I can't do an actually dip. Its bloody hard. 

And remember, I'm not a cook, nutritionist, doctor or physical trainer. I'm just sharing my experiences - consult a professional before starting a new training program if you aren't sure what you are doing. Getting hurt can be worse than doing nothing! And start slow - I couldn't keep up with the "retired ladies" at the gym six months ago.

Lemon Garlic Chicken with an Almond Parmesan Crust - Grain Free and Paleo!

Happy Family Weekend! It was awesome to have a three day weekend with not too much on the agenda. We really "chilled out" given the storm blowing outside and our unwillingness to go anywhere. We spent dinner discussing what we are going to do this summer when it warms up. My three year-old daughter wants to "take an ice cream cone to the park and eat it under a tree". So sweet. Little does she know I plan to get an ice cream maker before summer so she will be eating home-made ice-cream with very little sugar. And I'm not sure if there is a park we can walk to without our ice cream melting. So a few logistics to work out but doesn't that sound wonderful. The simple joys of life and the little ones to remind us of them when its howling outside.

And here is a simple recipe that is really tasty. Another one of my go-to recipes that I have "cleaned-up" to make it grain-free and low carbohydrate. The breading is very similar to my Parmesan Chicken and Cordon Bleu crust but hey - if it ain't broke don't fix it - just give it a tune up. It was pretty delicious and moist. 

Lemon Garlic Chicken in an Almond Parmesan Crust - Simple, Quick and Tasty!

Low Carb - Almond Crusted Garlic Lemon Parmesan Chicken

by MamaChanty

Prep Time: 15 minutes

Cook Time: 40 minutes

Keywords: bake entree gluten-free low-carb paleo chicken lemon

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Ingredients (Serves 3 - 4)

• 3 large chicken breasts cut in half or 6 small chicken breasts
• 1 egg, well beaten

Breading

• 2/3 cup blanched almond flour (almond meal flour would work as well)
• 1 tbsp golden ground flax seed
• 1/4 tsp salt
• 1/2 tbsp dried parsley
• 1/4 tsp garlic powder
• 1/4 cup Parmesan cheese

Butter Glaze

• 1/3 cup butter (melted)
• 1 clove garlic, minced
• 1 1/2 tbsp lemon juice
• 1 fresh lemon, sliced into six rings (optional)

Instructions

Preheat the oven to 350 degrees. Spray/Greese a 9 x 13 baking dish with olive oil. Mix the breading ingredients together in a shallow pan. Put the beaten egg in a separate shallow pan. Dip each chicken breast in the egg and then in the breading mix. Place in baking dish. Mix the melted butter, garlic and lemon juice together. Spoon/drizzle the mixture over the breaded chicken breasts. Place a lemon slice on top of each chicken breast. Bake for 40 minutes or until breading is slightly browned. Dribble any drippings/butter sauce in the bottom of the pan over the baked chicken before serving.

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