Archive for category eat what you want

A Clean Eating lunch recipe from me to you {Chicken avocado mash}

I’m always on a search for something I can make me and the hubs that is healthy, easy, and totally packable for lunches. Oh and that I don’t have to prepare nightly. Oh and it has to be filling. And did I mention healthy…? Clean eating can be easy, I promise!

Well here you go. This is it. I figured it out and I’ll share it with you.

mmmm….doesn’t this look ooey gooey, delicious? It is. Trust me.


I’m sorry, I don’t have a ‘print recipe’ plugin that is available for this type of blog. Please do use the print button below this post, or from your browser to print – or copy/paste elsewhere to print…or of course PIN IT ~ there’s a handy button for that below this post too! 🙂


4 Boneless skinless chicken tenderloins (can use tofu or white beans as an alternative)

1 ripe avocado

1/4-1/2 cup Nonfat plain greek yogurt

1 cup washed broccoli florets

1/2 cup sliced grape tomatoes

1 Tbsp fresh lemon juice (concentrate is okay)

salt, pepper, chipotle pepper to taste

Make It

Cook plain chicken tenderloins until no longer pink. Chop into bite-sized pieces. Cut avocado into small pieces. In a large bowl, smash avocado with a fork and add the chicken, lemon juice, broccoli, and tomatoes. Stir together. Add 1/4 cup greek yogurt and stir. Check the consistency, if you like your food a little less ‘saucy’, this is probably enough for you. If you want it creamier, add a little more greek yogurt. Add salt, pepper, and chipotle pepper to taste. That’s it.

Serve in a while wheat pita with a bed of mixed greens.


This recipe is very forgiving. You can absolutely add more or less of anything. Replace stuff. Throw in red peppers. Capers. Whatever your heart desires. The more veggies you add, the healthier this becomes AND the more voluminous it is – which will make it stretch even further. I take the mashup and divide it into two large to-go containers…one for my hubby and one for me. We put it at in the fridge at work & just bring new pitas & mixed greens every day to assemble at lunch time. It usually makes about 4 lunches, so we each have 2 days of lunch covered for very little time and effort. I may just double the recipe next time so we each get 4 days of lunches. We’re not afraid of repetition, especially when it’s THIS delicious and healthy!

So there you have it, an easy, healthy, clean eating recipe for your lunches. Or dinners. What do you think?

Okay, now go eat! I know I just made you hungry…

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Indulgences and moderation

I asked a question on facebook yesterday about what your favorite indulgences are. I got all sorts of answers – from bourbon to cookies to dunkin’ donuts. Reading them all just made me more hungry. My “can’t live without” is the oh-so-perfect chocolate milkshake from chick-fil-a. That may sound boring. But it’s completely irresistible to me. Cannot resist!

I’ve talked before about allowing yourself to live a little. Eat some of the things you love. It’s about moderation, and to me, my moderation is about 2 of those milkshakes every month or so. (I also have plenty of my 2nd favorite indulgence, a good red wine, almost every night of the week).

So here were are, today’s the kentucky derby and I thought I’d share a favorite of mine for today. It’s a Mint Julep. Yum!! And it’s just ice, mint, 1 teaspoon of sugar and TWO shots of a good bourbon. I’ll have one today, but I worked out this morning, HARD. It’s all about balance.


Tell me, what’s YOUR favorite indulgence and what do you do to level it out? Do you have any things you cannot live without? How do you work them into your healthy lifestyle?

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Don’t Give Up {we all have slip ups!}

I can’t tell you how many times I’ve heard someone say, “Well, I just ate {Fill in the Blank} so my diet it shot”.

I’m here to tell you, no it’s not! Don’t give up on yourself that easily. Nutrition is not black and white. One slip up doesn’t really mean anything to your body or your results. You did not “ruin your diet” by giving into temptation here and there. And if you’re on a “diet” that makes you think that, then you should consider ridding yourself from that “diet” and work on healthy eating instead. One of my favorite Pinterest finds tells it best:


Remember, eating too little or very restricted gives you the opposite results you want (Unless you ARE looking to either gain weight or look weak?)

I prefer to think of my diet as:

A) More of a life-style, which is of course fluid

B) A weekly endeavor. I try to eat well most days, but I take it as a whole for the week. So a ‘bad’ meal or two is puny over the course of  a week.

C) Negotiable (to an extent). I’m a proponent of not giving up the things that you love. You must just learn moderation. If I eat super well Monday, Tuesday and Wednesday and then someone brings cake to work Thursday..I’m happy to eat a piece. Cake is something I love. I don’t eat it every day. Or even every week. If I denied myself cake once in a while, I’d be miserable and would be VERY likely to fall back into a cycle of eating crappy consistently because I GAVE UP. {Remember the boxes of thin mints that I discussed a couple weeks ago (Plan of attack – Thin Mints, my nemesis.)? Well I devoured two boxes in just a few days, I’m embarrassed to say. BUT, I’m happy to reveal that that did NOT result in ANY weight gain or loss of muscle, etc…it’s all about the balance!}

So. That’s all I have for you for today. I want to keep this short so the message isn’t lost. If you have a slip up or two (or four), DON’T GIVE UP. It does NOT mean that you failed. You just start right back where you left of with your healthy lifestyle. The benefits you’ve gained from those days where you did eat well DO remain and you’re forming those healthy habits regardless. Just don’t give them up so easily!

Tell me, have you ever given up on a healthy-eating endeavor or anything else because you slipped up?



Plan of attack – Thin Mints, my nemesis.

I’ve said it before. I meant it. We all surely need to indulge in those things we absolutely love…once in a while.

But here I am. Looking at a bag of thin mints. This is my nemesis. These ARE the thing that I’m willing to indulge in.  I can say no to SO many things. My problem is that I love thin mints SO much that it’s hard to stick to that “indulge once in a while” part.


So for accountability’s sake, I’m saying it here. I have a plan of attack for this dark day…the day the thin mints arrived. I will be packaging them in the little snack sized ziplocks according to the serving size. The serving size is 4 cookies. And there is MORE than enough calories, fat & sugar in those 4 cookies, so I’ll stick with that. Anyhow, my plan of attack is date each baggie. 1 baggie every other day. This is a HUGE improvement of my normal plan. Which is to see how fast I can eat 4 boxes, apparently. I’ll indulge still, but I’m attempting to only make it every other day, and keeping it to the serving size.

By the way, I normally wouldn’t endorse your indulgences to be every other day. I’m just being real here. If I used to eat one whole SLEEVE per night, I figure I don’t have the willpower to only eat 4 cookies once a week. You think I’m being too easy on myself? Any votes for pushing myself a little further and dating these baggies ONE per week??

Did anyone else get girl scout cookies this year? Am I the only one hopelessly addicted?




Alas, I was unable to control my thin mint addiction. Seriously. I finished a box in 2 days. So. I did the only thing I could think to do…I gave the rest of the boxes away. If I don’t have them at all, then I can’t eat entire boxes in 2 days, now can I?

Sad I couldn’t control it, but glad I at least had the willpower to do something about it. Though it was slightly painful to give them away, I’m sure happier in the long run.

How’s everyone else faring with their girl scout cookie addictions?

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Eat what you want…

I should clarify. Eat what you want…SOMETIMES 😉

One of the keys to being happy while changing your lifestyle to healthier one is to not deprive yourself. If you feel like you can NEVER have anything yummy like a brownie, cookie, or ice cream, then you’ll be down about it. You may even eventually snap and eat every brownie in sight. It’s better to be reasonable with yourself, allow yourself to have things you truly enjoy – just keep moderation in mind. For instance, while I was trying to lose 10lbs, I cut out my evening dessert (and made other dietary changes as well!), and then one evening, maybe Friday, I would let myself have dessert. I just made it low-fat ice cream & stuck to ONE serving size. Now that I’m at my goal weight, I have ice cream almost every night, but I’m super good about what I eat all day long. If I eat some stuff I wouldn’t normally (think Panera bread breakfast) then I skip ice cream that night. It’s all about balance. I can do this because I work out almost every night and I’m very good about what I eat most of the time.

So just remember, you don’t have to hate your diet. In fact, I encourage you to find adjustments and options that make you love your new way of eating. It may take some trial and error, but I assure you, it can be done. As always, I’m always happy to share meal planning options, recipes, etc. Just comment here or email me at  – the meal planner I use is fantastic, you can set the amount of calories you want to stick to every day and opt out of certain foods and the recipes are actually easy and delicious. Even better, you can print a shopping list of ingredients for that week’s meals….and of course each meal/day is completely editable. If you want to have your own meal planner, I very much recommend this one, I use it every single week and have always been pleased with the meals  – just click “join” and select the paid option to try it!

~To Your Health~

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