Clean Eating on the Road ~ can it be done?

ME and I started our road trip out west yesterday; we’re heading to Houston to link up with the other half of HFE, Kelly, for a week! I’ll be taking a week of yoga training and ME will be prospecting our living arrangements for the next <year in College Station. So, we’re spending two days on the road while I’m on the sugar free challenge and Matt’s on his clean eating plan; how are we managing, might you ask? Well, with some quick prior planning, we’re managing just fine, thanks.

Here’s what we’re living on:

~ Sammy’s Creamy Tuna Salad

~ Prepped salad mix

~ Sliced veggies (peeled cucumbers, celery, and carrots)

~ Almonds (a new awesome flavor -Habanero BBQ- I happened upon)

~ SpoonfulOfSugar’s Crazy Healthy Granola Bars in Reese’s PB

The above is what we eat while driving. We ate at Outback last night and had lean proteins and veggies while we wallowed away as our Miami Heat managed to lose yet another game! This morning, we had the perfect breakfast provided by our Residence Inn: eggs (scrambled and hard boiled), canadian bacon (my Zone loving mother would be so proud!), and fresh melon. We couldn’t have been more blessed, as I’m sure tomorrow they’ll have some nice fatty sausage in lieu of the canadian bacon - while delicious, not on today’s diet plan! ;)

Click here to try my easy Samara’s Creamy Tuna Salad.

Full disclosure: I've never road tripped without living on fast food before! So, we can all try something new!


~ Samara

Samara's Creamy Tuna Salad

3 cans tuna in water

2 avocados, diced or mashed

1-2 T mustard, to taste

1 lemon, juiced

salt and pepper to taste

Optional Add Ins:

~pickled jalapenos, diced

~diced celery, if you like some crunch

~steamed cauliflower, diced or mashed (optional ~ I just like to sneak those veggies in where I can and I had some leftover from breakfast)

~hard boiled egg/whites, if you want some more protein

Mix ingredients together and chow down. :)

Note: this is what I used because this is what I had, you can mix the measurements to taste...ie. more tuna, less avocado, etc. ~ go ahead ~ mess with it and make it your own!

Sugar Free Food Choices

Yeah, they look just like Lara Bars! :)

One of my concerns at the start of the 10 Day Sugar Free Challenge was what I will use to fuel my body while I’m living the life as a nomad, on the road between gyms for classes everyday. The past few days, in the essence of time, I’ve been living on hard boiled eggs and cold oatmeal. And that’s fine, but I was looking for some bars to fill the void left by the sports bars I normally rely on. Well, yesterday, I happened upon the Crazy Healthy Granola Bars by Alex at Spoonful of Sugar Free. So, last night, I whipped up a version of her Reese’s cup version. Of course, I ate one (well, maybe one and a half) while cooking them and they were great. I’ve already eaten one this morning before my early morning Spin class! I don’t know why I hadn’t tried this sooner! 

For breakfast this morning, I wanted something new as well, so I whipped up an easy batch of Quinoa Cottage Cheese Pancakes. Easy and delicious!

No, those aren't choco chips.
 It's spinach;
leftover from multitasking. ;) 

1/2 c. Quinoa Flakes (gluten free and a good source of protein! yay!)

1/2 c. cottage cheese

4 egg whites or the equivalent of Egg Beaters Whites

1 tsp vanilla extract

Blend all of these ingredients in a blender and then cook just as you would any pancake. Serve with your choice of toppings (fresh fruit, pumpkin puree, agave nectar, etc.)

Modifications (add any of these items to the mix before cooking):

Gingerbread: pinches of cinnamon, nutmeg, and ground cloves (this is what I had this morning, with pumpkin puree on top ~ Yum!)

Fruit: blueberries, strawberries, diced apple (fold in the fruit after blending)

Apple Nut: diced apple and 1 T almond butter (blend in the almond butter and then fold in the apples)

Nutrition Facts (of the basic recipe before add ons)

Serving Size: 2 pancakes

Calories 183

Calories from Fat 27.0

Total Fat 3g

Saturated Fat 0.5g

Cholesterol 7.5mg

Sodium 310mg

Total Carbohydrate 27g

Dietary Fiber 0.5g

Sugars 3.5g

Protein 14g

Day 6 Sugar Free Challenge

So, yesterday, I stepped off the sugar free train; and the worst part: there was no real reason for it. I planned for my morning out on the town by bringing pre-cooked oatmeal, mixed with unsweetened almond milk and cinnamon alongside two hard boiled eggs. I went off on my day teaching classes, running errands, and a doctor’s appointment. During my errands, at Walrgreen’s, one of the weekly free specials was a SoBe Zero Calorie Water...which means sugar substitute. I planned to just stock that at home for after the sugar free challenge. Well, I got out to the car and as soon as I realized I was thirsty, had the choice between warm water from my Camelbak or the nice COLD and REFRESHING SoBe Water in the seat next to me. What do you think I chose? Yup, the SoBe water. Blasted! 

I’d love to say that was my only step off, but it got worse. When I finally got home from my final class of the day and it was lunchtime, I opened the fridge. Neither the yummy tuna salad (I’ll post the recipe later) from Sunday’s lunch or the roasted chicken breasts from the dinner called to me. What did? A hot dog! Yup! My favorite food. I bought two packs (they were BOGO last week, of course) to use as a cheat meal, but alas, I found one in my belly! I wanted another one, but forced myself to wait 20 minutes and see if I was really hungry for one...and of course I wasn’t. So, what did I learn from this? That I’m still not 100% in control of my will power. My solution...what I’ve done before, kept these things out of the house so they don’t tempt me. However, so as not to waste food, I’ve thrown them in the freezer so I’ll at least be forced to plan ahead if I want to cheat again. :)

My goal today is to try out the Crazy Granola Bar recipe that Spoonful of Sugar Free posted a few months ago. They look great and should help to power me through all of my classes without the added sugar! 

How do you keep yourself from being tempted by these little setbacks? Have you found some new quick recipes to get you through your busy schedule and still remain on track? Please share!

~ Samara 

What?...There’s Sugar in That?

If you’re on day 2 of sugar free challenge with us...you might have found yourself asking this same question! While I may not be 100% sugar free in the last 48 hours, my awareness of sugar in foods is growing...and at least that is growth, right?! :)

As I left the house in a hurry for yoga this morning, I grabbed a bottle of Dry Roasted Almonds as some fuel for the day. My willpower was strong and I left that identical jar labeled “Sweet and Salty” Mixed Nut blend (which is my current obsession) right there on the island. An hour later, I threw a handful of these ‘dry roasted almonds’ into my mouth as I ran into the gym for BodyPump. After my Spinning class, I went to grab some more almonds - needed energy - but thought to look at the ingredients, just to check. Lo and Behold....halfway down the ingredients breakdown: SUGAR! Straight up! Why on earth would sugar be needed to dry roast my almonds? Darnit! Foiled again!

But while we’re looking at the ingredients of my almonds....why also are there so many other ingredients. As Kelly so eloquently put it: “The only things listed should be: Almonds, Roasted”. I’d maybe add some salt! But goodness! Now I’ve got to find sugar free ‘dry roasted’ almonds! 

Have any of you had these aha moments? Finding sugar hidden in your daily foods? Is this challenge helping you to check out those ingredients a little closer? 

My Goal for tomorrow: looking at the ingredients BEFORE I pop those snacks in my belly!

Day One - Sugar Free Challenge - Don’t Freak Out!

Today is Day One of the 10 Day Sugar Free Challenge co-hosted by our friend, RunToTheFinish, and My Note to Self Today: Don’t Freak Out! 

Honestly, I don’t eat a lot of added sugar, however, when you get down to line items, as a fitness instructor, I live on protein shakes and energy bars to get me through multiple classes each day. I also rely on sports drinks to replenish all of the electrolytes I’m losing during multiple Spin classes - these three key items in my diet rely on sugar substitutes! So, when I realized that in order to do full sugar free for 10 days, I would have to cut these out of my diet, I freaked out a little. :) 

 After discussing it with ME and Kelly, and being reminded that we each need to do what’s best for our own bodies, I’ve decided to do a modified sugar free cleanse. Because Kelly is focused on building muscle in preparation for competition season, she’s cutting out all sugars and sugar substitutes with the exception of protein shakes. I am going to attempt to do the same. In lieu of my electrolyte drinks, I’m taking Salt/Electrolyte Tabs (which I normally only use during long/hot cardio sessions or during endurance races). To help fuel me through back to back classes at the gym, I’m going to use fruit and nuts. We’ll see how that feels after a few days of my new crazy gym schedule. We’ll keep you posted! Don’t Freak Out! (just a reminder)

 Are you joining us on the sugar free challenge? If so, what are your challenges? What are your plans to overcome them? 

With some prior planning and thought, I know we can do this!

Hungry Man Dinner in a Hurry

What do you do when you come home from a full day of work and you’ve just finished a Spinning class and you and your husband are famished and you don’t have enough leftovers in the fridge to make a full dinner? 

If you don’t mind eggs for dinner, then do what I did and whip up this quick and easy dinner in less than 15 minutes. We also heated up some frozen mixed veggies on the side.

Huevos Rancheros

1 can black beans, drained and rinsed

1 can Rotel, drained

1 clove garlic, minced

1/2 medium onion, diced 

1/2 tsp cumin

1 tsp Olive oil

2 eggs

Salsa

Heat oil in sauté pan. Add onions and cook until softened. Add garlic and stir until fragrant, about a minute. add beans, Rotel, and cumin and heat through. Mash ingredients together to desired consistency. 

Fry eggs and serve atop mashed beans and top with salsa. 

Nutrition Facts

Serves 3

Amount per Serving

Calories 326

Calories from Fat 95.6

Total Fat 10.62g

Saturated Fat 3.22g

Cholesterol 430mg

Sodium 1216.97mg

Total Carbohydrate 33.63g

Dietary Fiber 11.17g

Sugars 5g

Protein 21.8g

Preparing for Sugar Free Challenge

In preparing for RunToTheFinish's Upcoming 10 Day Sugar Free Challenge, I've prepared a full day's menu to get us on the right track. The lunch menu may look complicated, but it's really not, and I've broken it down into parts. You can cook all your veggies at lunch (just double the recipe) and serve the other half at dinner.

My husband is working on the 4 Hour Body guidelines, so I've added black beans and lentils to the meals for sustenance. If you're not in need of that extra bit, cut out the lentils at dinner. But keep the beans in for lunch so you have something to keep you nice and full for the day!

I hope you'll join us in the challenge. Let me know what you think of the recipes. We had the lunch last night for dinner and ME gave me two thumbs up. :)

One Day's Full Menu

Breakfast

Scrambled Eggs with spinach and peppers

½ C. Egg Beaters

1 C. baby spinach

1 T. broth, chicken or vegetable (can be substituted with water)

1 bell pepper, chopped

Heat sauté pan over medium heat. Add spinach and broth or water and stir until spinach is wilted. Remove spinach from pan and set aside.

Spray pan lightly with cooking spray. Add eggs and then turn down heat to low. Scramble eggs until desired consistency. Add salt, pepper, and crushed red peppers to taste. Mix in spinach and chopped peppers and serve. Options, add a side of whole wheat toast.

Cinnamon Coffee

In lieu of sugar or stevia, add cinnamon to your coffee.

Lunch

Broiled Tilapia salad serves 2-4

Ingredients:

4 Tilapia filets

Cooking spray

Salt and pepper

2 cans black beans, drained rinsed

1 can Rotel tomatoes with lime and cilantro with juice

1/2 chopped onion

1 clove garlic, minced

1/4 tsp cumin

1 T olive oil

Shredded lettuce

Diced bell peppers

Dressing:

2 T cider vinegar

1 T olive oil

1/4 tsp garlic powder

1/8 tsp kosher salt

Few shakes tabasco sauce

Tilapia:

Turn on broiler. Place tilapia filets on rimmed baking sheet. Spray with cooking spray and add salt and pepper. Place under for broiler for 5-10 minutes until browned.

Black Beans:

Heat olive oil, over medium heat, in a medium sauce pan.  Add onion and sauté for approximately 5 minutes until glossy. Add garlic and cumin and stir a few seconds until fragrant. Add beans and Rotel with juice, salt and pepper to taste and heat through.

Salad Dressing: Whisk ingredients together until emulsified.

Steamed veggies

1 c frozen mixed veggies

2 T broth

1-3 tsp crushed red peppers to taste

Place veggies and broth in a large sauté pan over med- high heat. Cover and steam for 5-10 minutes until just heated through. Mix in chili garlic paste and salt and pepper to taste.

Time Saver Note: double this recipe and use the other half for dinner

To plate: scatter chopped lettuce on plate with diced bell peppers. Drizzle with dressing. Add black beans on top and then add tilapia filets. Top with guacamole and sliced peppers.

Nutrition Value does not include the guac. You can find the recipe and nutrition facts here: Hungry Girl Holy Mole Guacamole

Nutrition Facts

Serves 4

Amount per Serving

Calories 284

Calories from Fat 72.3

Total Fat 8.03

Saturated Fat 2g

Cholesterol 0mg

Sodium 1224mg***

Total Carbohydrate 22.3g

Dietary Fiber 7.84g

Sugars 2.96g

Protein 29.32g

***I couldn’t get the sodium down in the calculations, due to the canned beans. If you rinse the beans thoroughly, you’ll drop a lot of that sodium. Or cook dried beans to control the sodium even more.

Dinner:

Chicken Stir Fry with Vegetables and Lentils

4-4oz chicken breasts

2 cups stir fry vegetables

¼ tsp salt

Cooking Spray

½ - 1 tsp Mrs. Dash Southwest Chipotle Seasoning Blend or Crushed Red Pepper Flakes

¼ cup Chicken broth

Directions:

Place chicken breasts in a baking dish. Lightly spray with cooking spray and sprinkle with salt, pepper, and crushed red peppers. Bake at 375 for 20-30 mins, until juices run clear.



Place frozen veggies and a few tablespoons of broth in a sauté pan over medium high heat. Cover and steam veggies until heated through. Remove lid and add Mrs. Dash or crushed red peppers, and salt to taste. 



Serve sliced chicken on top of veggies.

Nutrition Facts

Serves 4

Amount per Serving

Calories 167

Calories from Fat 18.5

Total Fat 2.06g

Saturated Fat 0.5g

Cholesterol 70mg

Sodium 295.63mg

Total Carbohydrate 7g

Dietary Fiber 3.25g

Sugars 3.25g***

Protein 26.69g

***Don’t let the sugar stat set you back. It’s just natural sugars from the vegetables.

Lentils

1 cup dry lentils

3-4 cups water

1 tsp salt

½ lemon, juiced

2 T Olive oil

1 garlic clove, minced

¼ cup parsley

Bring the lentils to a covered boil in salted water and then turn to low and simmer, with lid ajar for 20-30 mins, until tender. Drain and set aside.

In a separate bowl, mix a minced clove of garlic, juice of half a lemon, 1/2 tsp salt and a handful of minced parsley. Add cooked lentils and mix.

Nutrition Facts

Serves 4

Amount per Serving

Calories 132

Calories from Fat 63.4

Total Fat 7.04g

Saturated Fat 1.01g

Cholesterol 0mg

Sodium 744.75mg

Total Carbohydrate 19.47g

Dietary Fiber 9.14g

Sugars 0.04g

Protein 8.16g





Things For Which I’m Thankful:

Two for Tuesday classic rock

My husband’s laptop working J

Julia and Jacques