How to Stay Healthy and Eat Healthy at Work. . .

How do we eat healthy at work. . .

How do we eat healthy at work? It is very difficult when you are surrounded by sweets, treats and quick grab vending machines. Being sent home to work remote was the best thing that ever happened to me. I am able to fix my own meals and I am not tempted by the monthly cake squares we used to get.

Meal prep is the key. . .

When I worked in the office, meal prep was the key. Fixing a few days in advance always helped me stay prepared to go to work. Working twelve hour days you cannot just take your lunch, you need breakfast and a good snack too.

This is a fabulous chicken and rice soup my hubbs made this morning.

One of the chicken pies the hubbs made too.

The Hubbs and his chicken soup and chicken pie. . .

We each have our own specialties and the hubbs is definitely his chicken soup and chicken pie. The boys love these especially the soup.

  • 4-5 Chicken breast
  • 2 large containers low sodium chicken broth
  • 2 sprigs fresh rosemary
  • 4-5 cloves garlic minced
  • 1 T oregano
  • 5 fresh sage leaves
  • black pepper
  • 1 cup Jasmine rice

2 T Montreal steak marinade, 2T red wine vinegar, 1/4 cup olive oil, 1/4 cup water and mix that together and pour over the chicken and a little chicken broth and minced garlic cloves. Place Chicken and all of the above in the crock pot and cook on low for about 8 hrs.

After your chicken is cooked pull it out and shred about 3 chicken breast for your soup and save the other breast for your pies. Put your shredded chicken back in the crock pot with the above ingredients and cook on low for about 5 hrs, You can use your left over chicken to make pie or you can use it to pack your lunch with salads, wraps, or just over some rice.

Stay tuned for some more meal prep and healthy eating ideas from my kitchen to yours, until we eat again. . .

Are You Trying to Eat Clean this Year?

Are you trying to eat clean?

Are you trying to eat clean this year? Finding recipes should be easy, there is Pintrest and Facebook, but sometimes it can be challenging. I have also been looking at anti-inflammatory recipes along with Mediterranean recipes. You have heard me say a million times how much I love Mediterranean food and their spices.

Anti-inflammatory recipes. . .

I like the anti-inflammatory recipes for two reasons; I am prone to inflammatory response and I love the flavors and options. Eating for an anti-inflammatory diet is really easy. Cut out processed food, meat, and eat more veggies. That is a plan I can get behind for sure. I read a lot about different eating plans and I have found several books that I love discussing the anti-inflammatory way of eating. I hate using the word “diet,” I prefer to use “eating plan.”

My plan: Clean, Mediterranean, Real, and Anti-Inflammatory. . .

My goal this year for my eating plan is to eat real food and not processed food. I will be using my “100 Days of Real Food” book and my “The Complete Anti-Inflammatory Diet for Beginners” book. Sweet Potato Frittata was on the table tonight, this is a yummy recipe with sweet potatoes, onion, eggs, and some of my fresh herbs. We have some sweet potatoes left over from the hubbs harvest last year and they are so good. I have also been making sweet potato fries in the air fryer, these are a wonderful healthy snack.

Sweet Potato Frittata

Sweet potato frittata. . .

  • 2 medium sweet potatoes peeled and cut into 1 inch pieces
  • 1 small onion chopped into 1 inch pieces
  • 8 eggs beaten
  • herbs of your choice: thyme, sage, rosemary, chives. . .
  • 2 T olive oil

pre heat oven 375, place sweet potatoes, onion, olive oil, salt and pepper to taste toss and sprinkle your herbs over potatoes and onion. Place in skillet or stone in the oven for about 30 mins till potatoes are fork tender. Times will vary. After fork tender pour beaten eggs over potatoes and onion and return to the oven for 15 more minutes. This will keep in the fridge for a week.

Conclusion. . .

Stay tuned for more Clean recipes and fun alternatives for you meal plans. The hubbs is cleaning out the garden and plotting his design and yummy veggies he will be planting this season. Already on the window seal: spinach, broccoli, and pepper plants. Plans for carrots, beets, and lettuce of all varieties.

What are Your no Brainer Meals. . .

What are your go to meals. . .

What are your go to meals, those meals that you do not have to think about to fix? You may have several that you could make in your sleep and you always have those ingredients on hand. These are your quick, easy and maybe even a favorite recipe.

My favorites to fix. . .

One of my favorites to fix in a pinch is homemade alfredo sauce with angel hair protein pasta. This is a favorite for my family and I have to say it is really good. Eggs are also a go to for me in a bind, I can throw together an egg scramble with my eyes closed. We always have eggs in the fridge and with the Instant Pot you can fix boiled eggs in 7 minutes. Tuna is also a go to option for me, a little tuna and some crackers or celery is always a good option.

Alfredo. . .

  • 4 T butter
  • 3 T flour
  • 3 cloves garlic pressed
  • splash of white wine
  • 1 1/2 cups heavy cream
  • 2 cups parmesan cheese
  • 1 box angel hair pasta cooked to package directions

Melt butter over med low heat, add pressed garlic and saute till it smells yummy. Add flour and whisk to get rid of the lumps. Add your splash of white wine. Whisk and add your heavy cream. Slowly add your parmesan cheese and whisk to combine. Continue stirring, this will bubble up and become thick and delicious. I do not mix my pasta and sauce all together, I like to serve it kinda like spaghetti, this way your pasta will not get mushy.

My Infamous Tuna. . .

There are several ways to fix tuna; there is traditional with mayo as a salad but I found that sauteing with BBQ sauce is good too. My kids do not know this but when they were little I used to fix the BBQ tuna and tell them it was BBQ. I know, bad mommy for telling fibs. When the boys were little we really did not eat out that much and it was real work fixing things they would eat. My goal as a mother was to make sure my kids ate healthy and did not fall into the trap of quick and easy fast food garbage.

Tuna salad. . .

  • 1 can tuna
  • 1 large spoonful mayo
  • 2 T mustard
  • splash vinegar or pickle juice (your choice)
  • 1/2 tsp garlic powder

Drain your tuna and flake it with a fork and add the above and refrigerate for 2 hours. Serve with crackers, cheese, celery or on toast.

You are What You Eat?

You are what you eat. . .

You are what you eat, so what are you eating? I have heard that statement on more than one occasion relating to what I have been eating. Trying to think more about what I eat these days and keeping this statement in the forefront of my mind. There are folks that are vegan, vegetarian, and Keto each of these restrict the diet in some form or fashion. I do not want to restrict my diet.

Are you taking vitamins?

Are you taking vitamins, my mom and dad have always taken vitamins and supplements and they are 91 and 90 respectively. I am a firm believer in taking vitamins just based on my parents, they have slowed down in the last 10 years but are still pretty healthy. They do not require medication for blood pressure, cholesterol, or diabetes. Growing up mom always had a garden and some years we had three gardens that she tended. We ate what she grew and we rarely ate out, if we did eat out it was a special occasion and a treat.

Goals this year. . .

One of my goals this year is to eat healthy and to eat real food. Not going on a restrictive diet but I will choose real/ good food. Never really cared for meat much, though I did eat more meat when the boys were at home. I think I may steer myself away from meat and focus on the veggies, I like them best anyway. My focus is going to be; eat food that is good for me and adds value to my body. The other goal I have for myself is to stay away from medications, I hope that eating well will keep me away from the pharmacy. Hippocrates considered nutrition one of the main tools a doctor could use. “Let food by thy medicine. . . ” (author unk, thought to be Hippocrates).

Conclusion. . .

Check out some good reading: 100 Days of Real Food on a Budget by Lisa Leake

What is One Appliance You Could Not do Without?

A little back story before we get started. . .

After selling Pampered Chef for many years I have a lot of kitchen gadgets but the ones that are getting the most use lately are not PC products. A little back story for ya. When I was growing up I had a real hard time choking down breakfast. I came from a family that truly believed breakfast was the most important meal of the day. My mom, besides being an awesome stay at home mom, sold vitamins on the side. This particular company had a protein shake mix that I loved and I started using that for breakfast. That all started when I was in the seventh grade, before that I did all I could to eat breakfast without puking. I have been using the protein shake/meal replacements ever since for breakfast.

Let’s talk kitchen gadgets. . .

The first item that is most loved and used at my house is the Nutri Bullet. (no, I am not being paid for any part of this post). Both my oldest son and myself use this little gem daily. I like a good fruit/protein smoothie and he likes a coffee/protein smoothie. I am on my second one of these because I sent the first one to college with Sprat. Recipes will be at the end of the post. Using some frozen fruit in my smoothie I really needed something that would pulverize the fruit to make a very smooth smoothie. Sprat makes his coffee smoothie with ice and instant coffee and protein powder. He needed something that would pulverize the ice. Having used many different traditional blenders or even those blender ball cups over the years I feel I am a pretty good judge of the Nuri Bullet and it wins hands down.

Who loves the soft pellet ice? ? ?

Is there anyone that does not love that soft pellet ice? I go to certain fast food places just for a drink because of that ice. You know what I am talking about. Since I have been working from home since the pandemic I have had my husband or the boys go and get me that “good” ice for my cup at home. Evidently they got tired of trecking out to find my “good” ice and they got me my very own, you guessed it, counter top soft pellet ice maker. We have had this little gem for about a year now and it is well used and loved. Sprat uses this ice for his coffee smoothie and let me tell you it is the best dog gone smoothie out there with no added sugar. Recipe to follow I promise.

How do you boil your eggs?

We got an Instant Pot almost three years ago. My boss raved over hers and how easy it was to use I decided I would try one out. Awesome appliance, you can do boiled eggs for deviled eggs in 6 minutes. Yes, I said 6 minutes. These eggs peel so easy, normally my eggs look like my dog peeled them. You can do corn on the cob in 2 minutes. You can do potato salad in your Instant Pot in 6 minutes by doing your potatoes and eggs at the same time. This is the recipe that sent me to WOW ! Almost anything you can do in a crock pot you can do in the Instant pot quicker.

Smoothie Recipes. . .

My fruit smoothie: pineapple (frozen or fresh), cherries frozen, 6 oz coconut water, thumb size piece of ginger, and 1/2 of a beet, and 1 scoop of protein powder. We use Vega protein powder (myvega.com), it is protein from plants. I blend all of this in my Nutri Bullet cup till smooth. Sprats Coffee smoothie, this is a recipe I adapted to my own from Pinterest. Dissolve 3 tsp instant coffee granules in 3/4 cup water, fill Nutri Bullet cup 1/2 way with the “good” ice, pour coffee mixture over the ice, 1/4 tsp vanilla, 2 tbs Hershey chocolate syrup, 1/2 cup milk (latte smoothie), 1-2 scoops of protein powder and blend. To make the coffee smoothie a little more decadent you could use heavy cream or half and half instead of milk.

Drink Recipes. . .

Since I have been cutting back on calories and not using caffeine I have become quite creative in my drink choices. The most recent combination I have been using is 2 oz grape juice and 6 oz diet ginger ale and a splash of lime juice. I have cut my Dr Pepper out almost completely. I still like the bubbles so I use the diet ginger ale. You can substitute cranberry juice for the grape juice if you like, I use both it just depends on what I have in the fridge. Of course this is poured over the “good” ice. When our cucumbers come in I add them to my water along with lemon and or lime slices and mint leaves from my herb bed. Nothing beats ice cold water with cucumber, lime/lemon, and mint.

Conclusion. . .

Please post in the comments your favorite kitchen appliance. Post any drink or smoothie recipes too. Always willing to try something new.