Clean Eating Chicken Fried Rice- Fantastic Food Friday

This has been a huge hit at our house lately. Adapted from Clean Eating’s Winter’s Best Dishes (2013) issue, this Fried Rice is clean, filling and delicious!

Chicken Fried Rice
3 large eggs (You could use 6 egg whites, but I love the flavor of the whole egg!)
EVOO Cooking Spray
2 tbsp coconut oil
1 1/2 cups cooked chicken, shredded or diced
3 cups cooked rice, still hot
½ of a 16 oz bag of frozen mixed veggies (about 1 2/3 cups)
½ cup diced onion
1-2 tsp of garlic powder
4 tbsp Bragg’s Amino Acids

In a medium bowl, whisk eggs. Mist a large wok with cooking spray and heat on medium-high. Add eggs, cooking, stirring and breaking them up until cooked through. Transfer to plate and keep warm.

Wipe out the wok and add coconut oil. Return to medium heat. When the coconut oil is melted, add onion and sauté, stirring occasionally until onion is soft. Add frozen veggies and cook until fork tender.

Stir in rice, chicken and garlic powder and cook until heated through. Stir in Bragg’s Amino Acids until combined through.

Makes about 6 1-cup servings. Give or take. I haven’t measured it exactly.
317 Calories, 10 g fat, 3 g fiber, 21 g protein

Support a Loved One in Eating Disorder Recovery

It is Eating Disorder Awareness Week. Chances are good that you know someone with an eating disorder or who has had one. Since I don’t have much experience with eating disorders, I found some things to share at http://nedawareness.org/. This particular blog shares some helpful tips for supporting a loved one through recovery.

Eating disorder recovery – defined in simplest terms as a remission from disordered eating behavior with the goal of becoming healthy again – can sometimes feel like a delicate balance for those in the process. Constantly surrounded by the very substance that threatens a relapse into disordered behavior, some people in recovery from an eating disorder (ED) are similar to sober alcoholics: stuck in a world where their hazardous behavior could easily be reestablished in a matter of moments. The need, then, to keep up constant strength against dangerously negative thoughts and actions can be exhausting, and one lapse in judgment can be disastrous. For this reason, a supportive environment is essential for anyone on the road to recovery – See more at: http://www.adiosbarbie.com/2012/11/five-ways-to-support-a-loved-one-in-eating-disorder-recovery/#sthash.utfve5Xq.dpuf

via Five Ways to Support a Loved One in Eating Disorder Recovery.

Clean Eating Beef Jerky- Fantastic Food Friday

We love a good beef jerky at our house! And it has been one of my cravings this pregnancy. But it’s hard to find a commercial clean version, most are loaded with lots of salt, MSG and soy sauce made with wheat.

A few issues ago, Clean Eating Magazine had a recipe for beef jerky. You can bet I dug out that issue and made myself some! It takes a while to make but it’s so yummy. We’ve tried making it both in the oven and the dehydrator. We liked the oven better.

You’ll need
•2 lb eye of round beef roast, flank steak or London broil, trimmed of visible fat
•2/3 cup low-sodium soy sauce
•2/3 cup low-sodium Worcestershire sauce
•1 tbsp raw honey
•2 tsp fresh ground black pepper
•1 tsp onion powder
•1 tsp garlic powder
•1 tsp red pepper flakes
•1 tsp smoked paprika

Go check out the full recipe at the Clean Eating Magazine website!

Stress Management

With the week I had last week, I thought I would share some notes on stress I wrote for my Commit to Fit: Wellness Group last spring.

What is Stress? 

Stress is the non-specific response of the body to any demand made on it.
Acute Stress- most common, short-term response to imminent stressors, (like dodging car, preparing for exam, holidays) can cause health problems if it happens a lot.

Chronic Stress- continuous, prolonged and more than the individual can control (like long-term work overload, poverty, health problems)

Stressors are the factors causing stress, and they can be pleasant or unpleasant, real or imagined.
Physical Stressors- illness, accident, lack of sleep, heat, cold, noise

Emotional Stressors- pressures, deadlines, paying bills, holidays, parenting,

Health problems with unmanaged stress can include
Short term- Irregular heart beat, upset stomach, headache, back pain, stiff neck, disrupted sleep, increase blood pressure, muscle tension

Long term- immune system weakened, increase risk for heart disease, worsen asthma and COPD, may cause IBS, arthritis and contributes to belly fat.

10 Ways to Cope with Stress 

1. Exercise- leads to lower levels of perceived stress (so even if you can’t reduce stress, it will seem like less!), helps diminish belly fat, allows use to “play out” fight or flight response. Cardio, strength and stretching (NOT YOGA!).

2. Mediation- (If you know how to worry, you know how to meditate!) not the guided imagery, mumbo jumbo stuff, but true, biblical meditation. Saying scripture, reading scripture, thinking about scripture…

From Praisemoves:

In Hebrew, “haghah” is “to meditate” = “to murmur; to mutter; to sigh” – when done in the heart, this is considered “musing, or meditation.” According to Zodhiates’ AMG Complete Word Study, “It is possible that the Scriptures were read audibly during the process of meditation.”

In Hebrew, meditation carries with it the unappealing, but descriptive picture of “a cow chewing the cud” – the idea being that we “chew” the Word, “swallow it,” and then bring it back up to chew it some more throughout our day as new truths and revelations are revealed.

3. Journal- Write out feelings, count your blessings, jot doing a great quote you heard. Writing can help put things in perspective, and blow off steam.

4. Deep Breathing-
a. Put one hand on your belly just below your ribs and the other hand on your chest.
b. Take a deep breath in through your nose, and let your belly push your hand out. Your chest should not move.
c. Breathe out through pursed lips as if you were whistling. Feel the hand on your belly go in, and use it to push all the air out.

Experiment with how long you inhale and exhale or even holding your breath. For instance, my favorite is called 2-1-3 Breathing. This is the ratio, not beats. I inhale for 4, hold for 2, and exhale for 6.

5. Time management- analyze what you do with your time. Set priorities. Use a planner. Learn to say no.

6. Sleep- You need 7-9 hours each night. Stick to a regular bedtime and wake time. Don’t eat or drink a lot before going to bed. Avoid frequent day time naps. Check medications for hidden stimulants and take these earlier in the day. Reduce or eliminate caffeine, alcohol, and tobacco. Make your kids sleep in their own beds.

7. Find humor- laughter causes endorphins to be released and decreases stress hormones.

8. Reframing- consciously reinterpreting a situation in a positive light. Learn to be optimistic. If you are not able to change the situation, change your thinking.

9. Start a Stress Journal- It can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes. Write down:
a. What caused your stress (make a guess if you’re unsure)
b. How you felt, both physically and emotionally
c. How you acted in response
d. What you did to make yourself feel better

10. If you don’t maintain a proper diet then you’re going to feel sluggish and fatigued and won’t be able to operate at peak performance. And if hunger is not the problem, food is NOT the solution!
a. Replace sugary soda pop with water or natural fruit juice (NO added sugar!)
b. Replace chocolate and junk food snacks with fruit, nuts, seeds or veggie slices.
c. Take supplements if needed.

Coconut Oil Chocolates- Fantastic Food Friday

In honor of Valentines Day, I had this great post planned about the benefits of chocolate and was going to share with you my favorite homemade chocolate recipe. But if you know me in real life, you probably know I was in an accident on Monday. Baby and I are fine, but everything I had planned for this week sort of went out the window! So I’m just going to share with you my favorite chocolate recipe instead, ok?

It’s super easy. AND it’s clean eating. YUM!

However. It is not my recipe. So, I am going to tell you the ingredients, and then you have to go check out Things My Belly Likes to get the full recipe.

Anyway. All you need is coconut oil, unsweetened cocoa powder, maple syrup and vanilla extract. Seriously. Go check it out.

You can make them in mini muffin tins, with liners, but I like making mine in silicone molds. But keep the chocolate in fridge, or it will melt!

IMG_0296

Don’t they look yummy?

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