Yummy, Yummy, Yummy

I just got back from dropping the kids off at the bus stop. It is a beautiful morning. It's cold, but it's sunny. The snow is crisping under your feet and you are definitely wearing mitts and hats. If there was a wind it wouldn't feel so much like a beautiful day.

It's the perfect day for oatmeal. I love oatmeal. It's my favourite breakfast, and it's so good for you. I have said this before, but it's so important it's worth repeating.

What you eat, makes up 80% of how you look and feel!

Wow! That means that if you are 30 pounds overweight, feeling tired during the day or just don't feel good in general, I would say "what are you eating?" It never ceases to amaze me how the body reacts to certain things and food is no exception. If you don't eat enough, if you eat too much, if you aren't getting enough protein, or carbs, it all affects your body and how you look and feel. Amazing eh?

If you are having a tough time then you may want to see a nutritionist who will be very specific with your needs. If you want to have a general go of it you can follow some simple steps.

1. Cut the sugar. This I know I've said before. Sugar is basically poison and you should get rid of it. It's in everything so read labels carefully. If nothing else at least cut it down.

2. Combine your meals. What I mean is, have some protein, carbs and veggies with each meal (well at least protein and carbs, you may not want veggies for breakfast:) )

3. Eliminate or cut down on processed foods. Basically everything in a box is processed. It's amazing to see all the processed foods in your cupboards and fridge.

4. Drink more water. Most of us don't drink enough. Carry a bottle with you, or know what you need to drink during the day and fill that in the morning. Then you know you must drink the container before the day is through. You could always start with 1 litre. Work your way through that for the day and increase as it becomes easier.

Try doing 1 or 2 of these things at first. Master them. Let them become a habit and natural for you. Once you have accomplished that then add another thing to master. If you do too much too fast, you will feel over whelmed and most likely give up. Take baby steps and you will be successful!!

Here are a couple of my favourite recipes to help you get started:

Egg White/Spinach Wrap
( If you don't like the look of just egg whites, combine 1 whole egg with 3/4 cup of egg whites)

Here's what you will need:

• 1 teaspoon olive oil
• 1 garlic clove, minced
• 3/4 cup tomato, finely chopped
• 2 cups spinach, roughly chopped
• 1 cup egg whites
• dash of salt and pepper
• 2 sprouted grain tortillas
• 2 Tablespoons pesto (purchase it pre-made, or combine 1/2 cup walnuts, 2 cups basil leaves, 2 cloves garlic, 1/4 cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)

1. Spread a tablespoon of pesto over each tortilla and set aside.
2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.

Moroccan Stew

This stew is perfect for a cold winter day. It is packed with antioxidant-rich vegetables and fragrant spices. Serve this stew over a scoop of cooked quinoa (one of my new favourite grains--it's light and the kids love it, and its a complete protein, or whole grain brown rice.
(If your kids are like mine and not too keen with spicy foods, cut the spice down and see if you can work up to it. I always go mild first)
Yield: 6 servings

Here's what you need:

• 1 1/2 cups plus 3 tablespoons water or vegetable stock, divided
• 1 large size yellow onion, finely chopped
• 2 large size red bell peppers, seeded and chopped
• 2 or 3 garlic cloves, minced
• 1 teaspoon agave nectar or pure maple syrup
• 1 teaspoon ground coriander
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground cumin
• 1 teaspoon grated or minced fresh ginger
• 1/2 teaspoon saffron
• 2 medium size sweet potatoes or garnet or jewel yams, peeled and cut into 1/2 inch cubes
• 1 can (15oz) diced tomatoes, undrained
• 1 can (15oz) chickpeas drained and rinsed
• Salt and pepper to taste

1. Heat 3 tablespoons water in a soup pot over medium heat. Add onion, peppers and garlic, and cook for 5 minutes. If the water begins to evaporate, add a little more.
2. Stir in the agave nectar, coriander, cinnamon, cumin, ginger and saffron and cook for 1 minute, stirring constantly. Add sweet potatoes, and stir to coat. Stir in tomatoes, remaining 1 1/2 cups water and chickpeas. Bring to a boil, then reduce heat to low.
3. Simmer until sweet potatoes are tender, about 30 minutes. Season with salt and pepper, then serve over quinoa or brown rice.

Nutritional Analysis: One serving equals: 141 calories, 1g fat, 29g carbohydrate, 6g fiber, and 6g protein.

These recipes have lots of protein and good carbs. They will fill you up and provide you with the proper amount of energy you need for your day. You will feel good and you will be eating healthy.

Committed to your fitness success,
Kelly Parker
www.fitmommakeover.net