Keeping it Clean has a new look and a new home! The url is the same - - I just wanted to devote this site entirely to nutrition and clean-eating and cooking. You can find my training blog at the new and improved

Tuesday, December 14, 2010

Pineapple Express Killer Kabobs

Recently, I had a few special friends over for a clean eating experience. We then watched the move Pineapple Express!  The menu included chicken kabobs, brown rice with lime, tropical green beans, and for dessert, yogurt with fresh berries and chocolate.  The food was delicious and fresh and most important - healthy!  My kids loved it too! 

Here is a summary of what I made!

2 lbs. boneless chicken
2 lg. onions
24 cherry tomatoes
1 pkg. mushrooms
3 lg. peppers
1 Fresh Pinapple

1/8 tsp. black pepper
1/2 cup soy sauce
1 or 2 cloves garlic, sliced or chopped
1/2 inch fresh ginger, thinly sliced
1/2 cup pineapple juice
1 TBS honey

Cut chicken into 1 inch cubes. Marinate for 2-4 hours. Cut peppers, onions and mushrooms into bite size pieces. Place ingredients on kabob skewers, grill or broil until chicken is thoroughly cooked. Grill extra pineapple slices.  Serve over rice.

4 tb Olive oil

1 lb Fresh green beans; cleaned
6 cl Garlic; peeled and halved
1/2 ts Salt
2 tb Balsamic vinegar
1/3 c Diced sun-dried tomatoes
2 ts Toasted pine nuts
Freshly ground black pepper
Preheat oven to 400 degrees F. Brush a large baking dish with 2 tablespoons of the olive oil. Put green beans and garlic in dish, drizzle with remaining oil and sprinkle with salt. Bake for 25 minutes, stirring beans at least 3 times. When tender, remove beans from oven and transfer to bowl. Immediately drizze with vinegar. Add tomatoes, pine nits and pepper to taste and toss.
Nutritional info per serving: 153 cal; 3g pro, 15g carb, 11g fat,
2 teaspoons Balsamic Vinegar

2 teaspoons Olive Oil
2 teaspoons Honey or Agave
1 teaspoon Vanilla extract
2 cups yogurt or yogurt cheese
Dark Chocolate
Berries (I used blackberries, blueberries, and raspberries)
Pour vinegar, oil, honey/agave and vanilla extract over fruit and let them marinate for a few minutes.
Place desired amount of yogurt or yogurt cheese in bowl and top with the fruit and the remaining balsamic mixture. Garnish with two squares of dark chocolate
Yield: 4 servings (1/2 fruit and 1/2 cup yogurt per serving)
Happy clean eating!

Saturday, November 13, 2010

Eating Clean Basics

Want to know the hard truth?  80% of the health equation is what you put in your mouth.  80%! 
10% is genetics and 10% exercise. (Tosca Reno)

That's shocking!  To put it in perspective,  I recently ran about nine miles burning roughly 900 calories... It was an investment of an hour of my day and I could have more than replaced those calories with just two large pieces of Pizza Hut Meat Lovers pizza!  Now I am not knocking Pizza Hut or pizza in general, you can still enjoy your favorite foods while eating clean, but making smart food choices is critical to having long and short term success.  In fact, here is a GREAT pizza recipe that is clean. 

I have had so many questions about the basics of eating clean so here are some really good rules of thumb from Tosca's book: The Eat-Clean Diet Recharged!
1. Eat six small meals a day - every 2.5 - 3 hours.
2. Eat breakfast every day within an hour of rising.
3. Eat a combination of lean proteins and complex carbohydrates at each meal.
4. Eat two or three healthy fats every day.
5. Drink two or three liters of water a day.
6. Carry a cooler of clean foods every day.
7. Limit starchy complex carbs to 2 - 4 a day. 
8. Adhere to proper portion sizes.

Portion guidelines:
Protein - palm of your hand
Starchy Carbs - what can fit into one cupped hand
Complex Carbs from fruits and vegetables - what can fit into two cupped hands
Healthy Fats - one scant handful of nuts, 1 - 2 TBSP of oils

Happy Eating Clean!

Monday, November 1, 2010

Healthy Cooking that's KID Friendly!

Eating clean with two picky eaters can often pose a challenge... I want my kids to eat healthy, but in order for me to do that effectively, I have to get creative...

The Sneaky Chef

I have always hidden foods in my kids every day meals - even things like boxed Macaroni and Cheese presents opportunities to add nutritional value and my kids can't tell the difference!  I used to puree all my own, but I recently started buying organic baby food and using that instead. 

A few years ago I discovered the book, "The Sneaky Chef" and that made it even easier for me to make my kids favorite foods and still give them as many fruits, vegetables, and other nutrients they need to be their best. 

Saturday, October 9, 2010

Eating Clean and Gluten Free (and organic vegan today!)

The Daily Grub
20th and Pierce
Every few months some old co-workers of mine and I get together to eat lunch together and catch up.  Now before I go too far, this blog has never been intended to be a site where I review restaurants, and believe me, I am not an expert so read at your own risk, but I felt like I had to post this for the locals! 

Being the blandest eater in the group, I tend to be a challenge for trying new things.  Kelly and Chris both like spicy and I like flavor but very little heat.  Chris worked very hard to get me to commit to a fairly new, organic, and VEGAN, restaurant in town.  Being on week four of gluten-free I had confidence in that part, but day ONE of being on "clean eating" I was hesitant to deviate from what I was being told to eat for today - a chicken breast on romaine and half a sweet potato.  However, I hesitantly agreed to go, assuming the worst despite all of Chris's assuarances and I was blown away.  
Tostada with a corn tostada shell,
pear, beans and almond crema

Menu board
The Daily Grub on 20th and Pierce is a little piece of organic, vegan heaven!  I had a friendly conversation with the lady behind the counter, explaining my situation and my need for some hand holding around what to order and she recomended the gluten free tostada.  There were several soups and salads that looked good, my friend Kelly ordered the hummus sandwich, and Chris ordered the black bean soup and the beet salad.  The menu varies day to day and now they are serving dinners.  I am definitely making this one at my house and stopping by the Daily Grub again!  Sooo good.  I'll be keeping everyone posted on the clean diet, but so far so good!

Monday, October 4, 2010

Keeping it going on the road...

I get a lot of questions about my fitness routine and my diet and I thought I'd address a recent conversation I had with a friend of mine who travels extensively about both those things! I also travel for work from time to time and everyone likes to take a vacation. When you aren't at home there are temptations everywhere!  Food is easily accessible in airports and on the run and while healthier options are out there, it's not always easy or convenient to try to stay focused on being healthy.  So, how do you keep up with your routine when you aren't at home, near your gym, your kitchen and surrounded by excuses and unhealthy options??
First of all, I enjoy myself while on vacation but NOT when I am traveling for work. I have to stay disciplined and it sometimes isn't convenient but it's worth it to stay on track.  When I do lighten my restrictions on vacation, I eat foods I like but in moderation.  I also don't abandon my workouts, even on vacation or let the traveling interrupt what I want to accomplish for the day. You don't need a gym to lift weights.  Crunches, sit-ups, body weight squats, lunges, and other body weight exercises are easy to do, even in a hotel room and a little planning ahead can make runs an easy option even in an unfamiliar city.  If you belong to a chain gym, oftentimes you can even go to that gym in the city you are traveling too.  Do some research!

The Hilton gym in Crystal City
When I travel for work, I deliberately find places that are workout friendly or located near running trails for my training.  I recently stayed at Hilton which is known as a franchise for having gyms and catering to people who work out.  They have a great gym and I was able to do my strength training and hit up a treadmill for a few miles.  Food wise, there are always healthy options!  As co-workers and friends have seen, I don't often order directly off a menu.  I ask for specific items that they can make for me that accommodate the gluten-free AND healthy requirements I have.  My food tastes are pretty easy and I don't mind keeping it simple when I am out to eat.  I generally order a plain chicken breast (about any restaurant has that) a vegetable (broccoli is my favorite) and a fruit for a side.  It's easy and delicious and HEALTHY! 

Chicken breast, veggies, & fruit dinner
Breakfasts I do egg white scrambles with as many veggies they have, fresh fruits, or even oatmeal with berries or bananas!  It keeps me both gluten free and low in fat and calories but very filling!
I also am lucky to travel to DC quite frequently for work and there is always a place to run in DC!  DC is a very fit city so there are always a lot of bikers and runners out and plenty of routes can be found using online resources like Bringing my Garming (my favorite accessory) makes it easy to run to a distance or for time even when I'm not 100% familiar of a route.  
The Mall
Washington Monument
In DC, I love running along the Potomac and also running around the monuments.  It's a gorgeous place to run.  There is nothing like watching the sunset over the mall on a clear evening or seeing the Washington Monument all lit up at night.

My girls and I go to Florida every year on vacation with our family and running on the beach is my absolute favorite thing to do!  It's a great workout running on the sand and the view is gorgeous.  Last February when I was there, I would run once a day and walk the beach at night or in the morning.  The sound of the water and the smell of the salty air made it an incredible experience!  I even spotted dolphins a couple times out!
Siesta Key, Florida
The point is, traveling - either for business or pleasure can easily accommodate your training schedule and also spice up your routine with new locations, routes, and even cross-training opportunities.