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Archive | May, 2013

Surprising Foods with Sugar

20 May

Sugar Detox:Day 1!

As I begin my 3 weeks journey of having absolutely NO sugar, I have to say, I’m excited. It’s going to be so beneficial for me. But, it isn’t going to come easily! See, it’s not that chocolate cake or donuts that is going to be hard for me. If I’m honest, my body doesn’t even like that kind of stuff anymore after beginning to eat healthy.

For me, it’s going to be the addition of stevia and agave in almost everything that is going to be hard to stay away from! From my morning coffee with stevia and molasses, to my plain Greek yogurt with added agave, to all the gum I chew during class, to my shakes I make almost every night with protein powder(yep, it has sugar in it too!) and agave..this will surely not be easy!

Have you checked labels on things you eat on a day to day basis? I think it may surprise you as to just how many of those things have added sugar..I know some of my foods already today surprised me. Here’s a couple that I didn’t realized were adding to my sugar intake every day!

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Unless buying plain Greek yogurt, almost all yogurts are PACKED with added sugar.

protein_powder

Protein powders are a huge one. Most active people (including myself!) use at least a scoop a day, if not more..but have you checked the ingredients lately?! Some of them like these above have SO many ingredients, things that you have NO idea what they even are. Plus, they have artificial sweetener, which truthfully, is even worse for you! Try to read labels before buying, and opt for an all natural one with little sugar or stevia added.

ketchup

Yes, most tomato products have added sugar! I went to put this on my eggs this morning, and realized I couldnt! Many condiments have sugar added. I went to go use my honey mustard for lunch, then realized I couldn’t. Went for the mayo, same story! So many of our foods have added sugar nowadays!

gum

Sorry all you gum lovers (I’m one of them!), gum has tons of sugar added! Even the “sugar free” gum has artificial sweetener :X This will be a hard one for me throughout these next 3 weeks to not have!

quest-bar-500x500

Protein Bars. Yep, usually full of sugar! Thankfully, these above have very little stevia added, (the ONLY zero calorie sweetener I will use), but these next 21 days I wont even be able to have these! Check the bars you eat, msot are loaded with sugar!

sugarfree

BEWARE of this title! Most things that claim to be “sugar free” are the furthest thing away from no sugar added than anything! I hate how people think they are eating healthy when choosing “sugar free” foods, like canned fruit, jelly, candy, chocolate syrups, ice cream, sodas, all sorts of things. Why? Because what they are really saying when they say their product is “sugar free”, is that it contains loads of artificial sweetener like splenda, equal, sweet n low, or “aspartame” and “sucralose” as its called many times. Caution! Artificial sweeteners, except for all natural options like stevia, are very bad! Their is so much research on this, but to make it short, these type of sugars do not register in your body’s hunger signals, therefore usually just making you overeat! And it has bad effects on digestions and internal processes. Please stay away :)

Here’s a long list of foods(and other things!) you may not have realized have sugar added I found here :)!

Tomato Sauce

Ice Cream

Lip Gloss

Canned Vegetable Juice

Pancake Mixes

Cough Drops

Breakfast Bars

Packaged Cereals

Bread Mixes

Soup Mixes

Yogurt

Dried Fruit

Protein Powder

Red Wine

Chewing Gum

Relish

Mustard

Canned Soups

Canned Fruits

Rolls

Puddings

Breads

Waffle Mixes

Apple Butter

Sherbet

Peanut Butter

Crackers

Soy Sauce

Toothpaste

Ketchup

Lipstick

Lemonade

Canned Beans

Breath Mints

Potato Chips

Stewed Fruit

Baby Foods

Condensed Milk

Licorice

Vitamins(my gummy vites for sure!)

Mouthwashes

Pickles

TV Dinners

Condiments

French Fries

Breakfast Drinks

Meat Sauces

Medications

Food Seasoning

Envelope Adhesive

Hamburger Buns

Gravies

Packaged Nuts

Margarine

Pretzels

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21 Day Sugar Detox

19 May

Will you be joining?

I got really bad at one point with artificial sugar. I fell into that false thinking that low calorie (or no calorie for that matter!) meant healthy, and tried to sweeten everything with splenda or stevia, and bought every “sugar free” (which by the way, is NOT free of sugar, just has fake sugar) product I could find..low calorie does NOT mean healthy everyone. A lot of those products actually are worse as they have so many chemically modified ingredients :( Thankfully, I’ve realized that and live stay away from it all. I still use stevia occasionally, but mostly use agave and honey now.

But, because of the use of so much artificial sweetener in the past, that is MANY times sweeter than regular sugar, I have such a sweet tooth! It’s so bad, I love everything so sweet. Since using such a sweet form of sugar for so long, I just don’t like anything that isn’t super sweet anymore.

SO, a friend and I (check her out at fitfunandfantastic.wordpress.com!) have decided to nip our sugar cravings and super sweet likings by going on a 21 day sugar detox! Yes, that is a whole THREE weeks without ANY sugar. The only sugar we are allowing ourselves is sugar that is naturally occurring in fruit and veggies, ect. But NO stevia, other artificial sweeteners, honey or agave.

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Want to join in on the challenge? I dare you :)

This may be one of the hardest things I have ever done, but I am SO excited to step up to the challenge! I think it’ll be so great for my body, and such a healthy change from all the sweetness I’m use to! Guess I won’t be drinking my morning coffee anymore, as I certainly wouldn’t enjoy it without sweetener :p

P.S. Do you realize how many foods we eat in our day to day life that we add sugar to unknowingly or has hidden sugar added you would have never expected? You know that gum you chew every single day..yep, tons of sugar..even the “sugar free” gum (fake sugar alert!).  And no sugar in that coffee/tea or bite of chocolate at night! Make sure to look at everything you eat, because many dried fruits, nuts, and so many other products you buy have added sugar :X

I’ll try to begin posting some little creations here and there that I make as my substitute dessert :)

 I’d love to know if you’re willing to join in on the challenge! If you have an instagram, follow me! @freshfitnhealthy, and tag any posts about this sugar detox with #FFsugardetox :)

Honey Lime Chicken Kabobs

18 May

Remember that honey lime chicken I posted a little bit ago? Well, since it turned out good, I used it for my mom’s surprise party and made kabobs..many kabobs..7 lbs worth of chicken.

Kabobs are such a great thing to make. Especially if needing a meal in mass amounts! Perfect for a party.

I made the marinade the day before, and cut up the chicken to allow it to soak up all those delicious flavors for a long time. The day of the party, I cut up the peppers and onions to go on the kabobs with the chicken, and assembled the kabobs. When guest started arriving, I put those babies on the grill, and turned them half way through cooking to get the other side browned.

Everyone loved them! The chicken was so moist and everyone was raving about them.

Don’t know what to make to dinner tonight? I do. This. So delicious. Get marinating!

Get the marinade from my last post when I used it, right here :)

photo 2

before grilling

photo 4

after getting them off grill!

Chocolate Chip Cookie Pancake Sandwiches

15 May

Say what?! Chocolate chip cookies..in pancake form..and healthy?!

I love my healthy pancake recipes! It’s so great to be able to eat the foods I love, yet in a healthier light. And like always, just because their healthier, the taste doesn’t suffer one bit. Actually, I think these taste better than regular ole’ pancakes. I mean, come on, they are chocolate chip cookie flavor..

And you won’t believe this one. They are made with a vegetable! Now you’re really starting to wonder if I’ve gone crazy. Nope. These are real. Real healthy. Real ingredients. Real good.

You may have seen the idea before, but making them into pancakes, I bet is something new. Can you guess the secret ingredient?!

Chickpeas.

Yep. Don’t judge until you try it! I promise you that you will not taste the beans. It will taste like delicious chocolate chip cookie dough. I know you’ll love it!

Using chickpeas instead of flour is not only a great way to make something gluten free, but also lower in calories, higher in fiber, and higher in protein! Take that for a healthified pancake. These pancakes are sure to surprise you’re guests..in a good way!

IMG_6907

Chocolate Chip Cookie Pancake Sandwiches
-1 can chick peas
-2T oat flour
-1/2 cup almond milk
-1/4 cup egg beaters
-2T nut butter (pb or any kind!)
-2 packets stevia
-1 tsp each: baking powder, vanilla extract or butter extract
-sprinkle of salt
-chocolate chips
Directions:Food process chick peas with almond milk until smooth. Add other ingredients except for chocolate chips. Add chocolate chips at very end and mix with fork or spoon. Cook pancakes as normal in pan on stove, flipping when cooked on one side. Make “sandwiches” if desired by making chocolate or pumpkin mousse (recipe below!)

Chocolate Mousse
-6 oz tofu
-1/4 cup cottage cheese
-2T cocoa powder
-2T agave or 1 packet stevia
-1 tsp each: cinnamon, vanilla extract, xanthan or guar gum
Directions: Blend altogether and allow to sit in fridge to thicken more or enjoy right away!

For pumpkin mousse, go to my post here

Leg and Ab Workout

15 May

For those of you looking for a good workout routine to do at your gym, look no farther! Here I have it all laid out as to how to go about getting a good strength workout in.

I ran the 10 minutes to my gym on campus, but if running on the treadmill works better for you once there, that works too! Just do anything for 5-10 minutes to warm up your muscles.

This workout really targets your legs and abdominal muscles. Sneaking in 25 reps of ab exercises throughout your leg exercises adds up! And before you know it, you’ll be struggling to do that last set of 25 reps! Its a good one for sure :)

After getting home, I wanted to quickly refuel while making my meal, so I took one of my chocolate chip cookie protein pancakes out of the freezer that were leftover, dabbed some leftover chocolate mousse, and ate that baby up so quickly!

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P.S. My “hip lowers standing on a box”, are basically just single leg squats on a box! :)

All Natural No Bake Cookie Dough Balls

13 May

Yes, that same chocolate chip cookie dough taste all in one healthy, natural ball. Success.

My mother’s birthday was a couple weeks ago, and like I mentioned in a past post, I had a surprise party for her big 55th. But like I haven’t mentioned yet, I promised her while I am home for the summer that I would make her all healthy meals and desserts to come home to every day after a long day of work.

Yes, we still bought her a cake since it was her birthday, but, I decided to make healthy alternative desserts too that she could indulge in if she didn’t want the real stuff:)

So I came up with these yummy balls that contain only all natural ingredients, are no bake, and so simple and healthy! And the best thing, you can take this recipe, and add in any other ingredient you’d want to have in a cookie to personalize it just for you! Mmm.

photo 1

All Natural No Bake Cookie Dough Balls
-1 cup oats
-1/4 c pb2/natural pb or almond butter
3T agave
1T flaxseed+3Twater
Optional:chocolate chips
Directions: combine water and flaxseed and let sit for a minute or two. Then combine all other ingredients until thoroughly mixed together. Roll into balls. Enjoy right away or keep in fridge until consumed! :)

Curry Apple Chicken Salad

12 May

HAPPY MORTHER’S DAY to all you amazing mothers out there! And children, this would be a lovely lunch to prepare them:)

Have you ever had curry? If not you are missing out! Curry powder is an Indian spice that makes dishes delicious! Usually when I think of curry, I think of a creamy sauce filled with protein and veggies, that you spoon over rice. That’s the kind of stuff you can order at Thai restaurants or such! But this has that same yummy curry taste, but is a healthy dish!

This is a new take on your normal chicken salad. No mayo in this one. No creamy, fattening ingredients. Just healthy, great tasting food. This is a great thing to make for lunch. Serve it on a sandwich, on top of a salad, just eat with a spoon, or you can carve out the inside of an apple and serve in an apple bowl. Yep, that’s exactly what I did if you look at the picture below! It makes eating fun and keeps it healthy (not to mention, makes a great presentation) :)

This is a recipe my mom has made our family for a couple of years now, and it never gets old. I even bought my own bottle of curry powder to keep up at college so I could make it while gone! Its cheap, as you use canned chicken, high in protein and low in fat, as it uses chicken and Greek yogurt instead of mayo..and of course, it is delicious! Hope you can get some use out of this yummy one!

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Curry Apple Chicken Salad
-1 can white chicken
-1/4 cup plain Greek yogurt
-1/2 big apple, diced small
-1/4 cup chopped celery
-1/4 cup walnuts, chopped
-1T curry powder
-to taste: sea salt, season salt, pepper
-optional: hallowed apple to serve it in (use spoon to scoop out insides after cutting off top with knife)
Directions: Combine yogurt,chicken, and seasonings together in bowl. Add in apple, celery, and nuts. Enjoy!