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

Wednesday, April 27, 2011

Quinoa Stir-Fry

quinoa I had to make a quick meal tonight and I have stopped buying brown rice until I get through my bad of Quinoa and to be honest, I’m not sure I am even going to buy the brown rice anymore given all the benefits of quinoa.  I made a simple and delicious stir fry tonight that is gluten free and if you substitute tofu for the chicken I used you have a nice vegetarian dinner as well for those of you who eat that way.  These servings are really good size!  Lots of quality food, high protein, and very few calories.
Quinoa Stir-fry (two servings)
Prepare 1/4 cup dry Quinoa – yields about 4 cups  (you’ll need one cup for this recipe)
Cut up 8 ounces of chicken into cubes (tofu works here)
2 cups mixed vegetables (I used carrots, cauliflower, and broccoli)
2 TBSP reduced sodium soy sauce
Combine ingredients in your pan.  Heat through and enjoy! 
Nutrition per serving: Calories: 235 Fat: 2 Carbohydrates: 21 Protein:31 Fiber: 4

Monday, April 25, 2011

Endurance Running and Nutrition

This Sunday I, alongside several of my running Family members are running full and half marathons in Lincoln.  Nutrition is an often overlooked piece of the equation.  Preparation in your nutriton as well as you training helps ensure a successful race day!   A few weeks before your event, work as many raw veggies into your diet as you can.  This helps clear out your intestinal walls of build up so you can effectively absorb the good stuff when you really need it without having to go through a wall of garbage first.  Additionally, you want to eliminate dairy from your diet to avoid excess mucous build-up which can interfere with effective respiration while you run. 

New Blogging Beginnings...

You've probably noticed my site had a little face lift over the weekend. I have decided to split up my blog into two distinct spaces. Keeping it Clean is retaining it's url - so you can still find that blog here at  The site will be 100% dedicated to clean-eating, recipes, and nutrition. I've migrated all my recipe and past nutrition and food oriented content here so it can still be accessed.  This way the content is focused and specific.  I hope you find your way here for all things clean-eating, food, recipes, and the fun we have in my kitchen!  Keeping it clean is also on FB and YouTube. 

Leaving a Path, is where I'll be talking about my training, my life, and the things that make me laugh, the things that motivate and inspire me as a mother, a woman, an athlete, and a human being.  The url for this space is quite simply  I hope you continue to visit that site to hear about my life and my adventures. 

Sunday, April 24, 2011

The Story...

I write recipes that have stories.  Stories that tell about what inspires the cooking, the meals, the foods I eat and feed my family and friends.  They are like photographs for me capturing something and preserving it forever. It's important to me that the soul of the food is felt and that the people who inspire them are acknowledged.  Whole, fresh, delicious ingredients are such a small part of the equation... the recipes are born in a moment in a story, in a relationship with the people I love in my life.  That's why all my recipes have such crazy names - Catey Baby Berry Muffins, Kick you in the Face PancakesLafawnduh Peanut Butter Cookie BallsHouston's Honey Teriyaki KabobsCasey's No Pain Novocaine Chicken Chili...

My kitchen represents a warm, wonderful safe haven and retreat that nourishes not only myself, but the family and friends who grace my life.  It has brought together so many people for so many meals and so many memories.  This post is for all of you, because those times we've shared, those laughs, those moments are just as nourishing as the food and have given me perspective, joy, and most importantly purpose. 

Thank you to my two beautiful daughters, my family, and my friends for being there, for being YOU, really just for being... I do this for you. 

Thursday, April 21, 2011

Cravings and Cavemen

I had an interesting conversation with one of my best friends tonight about cravings and foods.  Everyone has those foods that act just like Kryptonite for even the strongest and most committed among us.  For my friend Matt (who rocks a wicked six pack by the way) it's donuts, for my friend Casey it's salty chips, my friend Kim it's chocolate, and for me it's my mom's cookies... there is something about certain foods we just can't seem to resist.  Well, what does science have to say about that?  The truth is that everyone has cravings.  Sometimes they are easily dismissed and other times they can be all consuming and suddenly a new jar of peanut butter is is half gone before we've tasted a thing and we're left wondering how it happened!  I call it "black out eating."  It's happened to us all. 

Tuesday, April 12, 2011

Muscle vs. Fat

Do you obsess over a number on the scale?  Do you think that getting to a certain point on the scale will make you happy?  The numbers game we play with ourselves is something I encourage people to move away from… if you want to follow a number, get your body fat percentage measured and use that as your true measure of success and use that as your barometer for health and overall well being. 

image003Look at the picture on the left.  That is a representation of five pounds of muscle and five pounds of fat.  As you can see, the 5 lbs. of fat is much bulkier than the 5 lbs. of muscle, but five pounds is still five pounds. Muscle does not weigh more than fat.  So because muscle is more dense than fat, the correct way to state the the comparison is, "Muscle is heavier by volume than fat."