Posts Tagged ‘clean food’

“Skinny” Lunch & Fermented Foods!!!

Everyone needs to have 3 clean meals (one breakfast, lunch & dinner) that make them feel amazing and skinny!!!  For my “go to” lunch this always works like a charm.  Choose a meal that is easy to whip up and always have the items IN STOCK!!!  Brace yourself for this combo… It may sound strange but it is Amazing!  Even Charly LOVES it!!!
19-20 months 51119-20 months 510Ingredients:
1 can wild salmon (I use half a can & put the other half in glass container in fridge for the next day.  I buy them at Costco or Trader Joe’s)
3-5 forkfuls of Bubbies Sauerkraut (contains LIVE ACTIVE CULTURES – YES buy this brand!  Fermented foods are KEY to a healthy gut)
1/2 avocado
1-2 Bubbies dill pickles (optional)
English peas (these are ready to eat (no cooking involved) at Trader Joe’s in veggie section), cucumber or whatever crunchy veggie you love
Sea salt

Put the salmon, sauerkraut & avocado into your bowl & mash with a fork.  Add in the pickles, peas & sea salt.  ENJOY this balanced, clean, “skinny” lunch!!!

What is your SKINNY GO TO lunch???

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No-bake Energy Balls that WORK!!!

energy balls

I whipped these for my hubby to take with him when he golfs 18 holes.  He typically takes some type of a granola bar, 1-2 bananas & water but I wanted to make him something HOMEMADE that he loves.  So yesterday he put them to the test and LOVED them and so did the guys golfing with him.  They take 10 minutes max to whip up and you keep them in the fridge in an air tight glass container.

1 cup gluten free oats
2/3 cup organic coconut flakes
1/2 cup almond butter or peanut butter
1/3 cup honey
1-2 tbsps chia seeds or sunflower seeds
Small handful raisins, craisins or a few of both
3-4 tbsps Enjoy Life chocolate chips (these are dairy & soy free)
1 tsp vanilla
Dash or 3 of cinnamon

Mix all ingredients, roll into balls & store in an air tight glass container in the fridge.

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Fitness Challenge #3!!!!


Eat Clean, Train Hard, Be Well

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The Hottest New Diet of 2015 That You Haven’t Heard Of


Allow us to introduce you to… the Pegan diet! This plan combines the healthiest qualities of two popular eating plans to help you lose weight, lower cholesterol, and improve heart health.

When it comes to nutrition, the mind-boggling mix of advice can make anyone’s head spin. Should you eat whole grains, or avoid gluten? Consume lean protein, or be a vegetarian? Go low-fat, or eat plenty of fat with every meal? It’s no wonder we’re all confused about what we should—or shouldn’t—eat.

The perpetual debate can be divided into two main (and seemingly opposing) camps: Paleo and vegan. Devotees of the Paleo (or “caveman”) diet, consume foods that our hunter-gatherer ancestors ate: meat, fish, eggs, vegetables, and fruit. Grains, legumes, sugars, processed foods, and most dairy products are forbidden. A vegan diet, on the other hand, consists of vegetables, fruits, grains, nuts, and seeds—and prohibits anything that comes from an animal.

Followers of each are staunch in defending the benefits of their diet, and science isn’t much help when it comes to differentiating between the two. Studies show both Paleo and vegan diets can help with weight loss, reverse diabetes, and lower cholesterol. How can you tell which is best for you?

“Although they may sound completely at odds, the truth is Paleo and vegan diets have more in common with each other than either have with the standard American diet,” says Mark Hyman, M.D., director of the Cleveland Clinic Center for Functional Medicine and author of the forth coming book, The Blood Sugar Solution 10-Day Detox Cookbook (March 2015).

“The foundational principles of both diets—real whole, fresh food in its natural state free of processed ingredients, refined carbohydrates, and additives—are the same,” Hyman explains. “Designed correctly, both a Paleo and vegan diet can provide health benefits like weight loss, lowered cholesterol, and reverse diabetes.”

Hyman decided to seek some middle ground and combined the two opposing diets together. “Taking the best, most healthful qualities of both diets, I wanted to create an eating style that combines the best of two worlds,” Hyman says. The result: Paleo-Vegan, or “Pegan” diet.

To really boil it down for you, it’s made up of eating fresh food in its unadulterated state. “When people get back to these foods, they lose weight, regardless of whether they are Paleo or vegan,” Hyman says.

If Peganism sounds like it’s up your ally, simply follow these 10 principles to reap the best parts of both diets.

1. Focus on foods with a low glycemic load. “They key to weight loss, diabetes, and cardiovascular health is eating a low-glycemic, high-phytonutrient diet,” explains Hyman. In other words, choose foods that are low in sugar, avoid refined carbs of all kinds, and stick to organic options like fruits, nuts, legumes, and even teas.

2. Fill your plate with veggies. 50 to 75 percent of your diet—and your plate—should be vegetables, Hyman says. And the deeper the color, the better—this signifies a high phytonutrient (aka organic) content that can protect against disease.

3. Eat the right fats. Stay away from most vegetable oils such as canola, sunflower, corn, and especially soybean oil—it’s highly processed and high in inflammatory omega 6 fats. Focus instead on omega 3 fats, found in olive oil, nuts, coconut, avocados, and in small amounts, even saturated fat from grass fed or sustainably raised animals, Hyman suggests.

4. Treat meat as a side dish. Paleo diets give meat the starring role, while vegans avoid it entirely. So what’s a Pegan to do? “A good rule of thumb is to fill about 25 percent of your plate with a protein-rich food—about the size of your palm,” says Hyman. Veggies should still be the majority, and any remaining plate-space should be given to healthy starches such as winter squash, sweet potato, or black rice.

5. Choose sustainably raised or grass-fed sources. Grass-fed beef has more cholesterol-neutral stearic acid and contains protective omega-3 fats and vitamins A and D that raises glutathione and other antioxidants, Hyman explains. And if you’re going for fish, choose omega-3-fat rich fish such as sardines or wild salmon, which have lower mercury levels.

6. Avoid dairy. Here’s where both diets have it right. “While some people can tolerate it, recent research has shown that it can contribute to ailments such as obesity, diabetes, heart disease, and may increase (not decrease) the risk of osteoporosis,” Hyman says. Try organic goat or sheep products, and only as a treat.

7. Say no to gluten, and cut down on other whole grains. The debate over gluten rages on, but Hyman recommends that other than an occasional treat, it should be avoided. As for other whole grains? “Eat them sparingly. They still raise blood sugar and can trigger autoimmunity.”

8. Limit legumes. Although beans are a good source of fiber, protein and minerals, Hyman suggests capping consumption to less than 1 cup per day. They can cause digestive problems, and increase blood sugar in diabetics or pre-diabetics—especially big starchy beans.

9. Have sugar only on (very) special occasions. Consider sugar—in all its various forms—an occasional treat. Maple syrup, honey, and coconut sugar are okay in small amounts, Hyman says, but skip artificial sweeteners and any added sugars.

10. Banish Franken-foods. Choose foods that are low in pesticides, antibiotics, hormones, and GMOs, Hyman says. Translation: No chemicals, additives, preservatives, dyes, MSG, or artificial sweeteners.

 So what does a typical day in the Pegan diet look like? Pretty delicious! “Breakfast is usually a protein smoothie with nuts, seeds, berries, coconut butter, almond butter, and unsweetened almond milk.” Hyman says. “Lunch might be a big salad with avocado, pumpkin seeds, canned wild salmon, or sardines. Then dinner is usually something like wild-caught fish or pasture raised lamb or organic chicken, two or three sides of vegetables including dark green leafy greens, winter squash, and roasted mushrooms.”

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Pork – EASY Clean Dinner!!




This is our new favorite way to cook a pork roast. It’s simple, clean & super yummy!!!

1 pork roast (I buy mine at Costco)
10 garlic cloves
1 large onion
Organic garlic salt
Coconut oil

Unthaw your pork first thing in morning. At noon take your pork out of pkg & rinse. Set it in pan and use a paper towel to rub coconut oil on top. Add chopped onion & garlic cloves (no need to chop garlic). Top with organic garlic salt. Add 1-2 inches of water. Put in oven on 350 for 5 hours. Check a few times to make sure there is a tiny bit of water. Once done take a fork & shred it all together.

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Zucchini Noodle Salad

I am obsessed with my zucchini spiralizer!! Who needs wheat pasta noodles??!! These zucchini noodles are WAY better & of course better for you. I use green & yellow zucchini & also spiralize carrots. I bought mine here on Amazon.

I make this salad often but you can also make noodles and put your veggie filled meat sauce over them as you would spaghetti. Today for lunch I spiralizer 1 green zucchini onto my plate & simply topped it with coconut aminos. It was delicious paired with my smoked chicken & avocado.

Zucchini Salad
1 green zucchini
1 yellow zucchini
2 carrots
3-4 cloves garlic
Cilantro (I didn’t have any for the above salad)
Sunflower seeds (optional)
Coconut aminos

Spiralize the zucchini’s & carrots. Chop garlic & cilantro & throw on. Dash on a few sunflower seeds then mix together the aminos & lemon. Top with salt / pepper & toss.


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Homemade Baby Food for Charly!

Making food with my little helper!!!20140604-141652-51412159.jpg
I was super mom for a very brief moment…. 🙂  Ok I am sooooo not super mom but I did make 2 big batches of pureed food for my monster!  She is eating 3-4 packets a day so making my own saves us money and of course is best for Charly.  I buy the organic store packets and use only when necessary.

1st Concoction: (Charly’s breakfast)
Apple, pear, nectarine, prunes, sweet potato, avocado, green beans, peas, broccoli & unrefined sea salt

2nd Concoction:
Salmon (smoked from Sunday’s leftovers), avocado, sweet potato, green beans, broccoli, peas & unrefined sea salt

Charly LOVES her homemade food!  It does take awhile & makes a few dishes but it’s soooo worth it!  In an hour and a half I made about 30 packets & froze them.

Any questions let me know!

Amy Approved = Creating Harmony Through Fitness & Whole Foods – Fitness Superstore

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Homemade Amy Approved Creamy Dressing


This dressing was a HIT! We not only used it on our salad but also topped our bunless turkey burgers with it. It’s a new staple in our house for sure! It takes just a few minutes to prepare & will last in the fridge for 4-5 days.

2 avocados
2 cloves garlic
2 tbsps coconut aminos
Juice of 1 lemon
Dill (I used dried but fresh is best)
5 tbsps warm water

Use a Vitamix or food processor & blend. Serve immediately.


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EASY Crockpot Shredded Chicken




This is such an easy clean way to prepare protein for the week! All this is is 6 chicken breasts cooked in a crockpot for 8 hours. It shreds awesome which makes it so easy to put on salads, squash, tacos or just as a side dish.

6 chicken breasts (mine were frozen)
Garlic salt
Garlic powder
Cilantro (dried)
Chili powder (optional)
Add any spices you want

Throw in breasts with 2 inches of water & spices. Cook on low for 8 hours. Take out water & shred with a fork. Done!!!

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Festive Paleo Cranberry Pumpkin Bread



This was a muffin recipe but I made it into 2 loaves instead. It took only a few minutes to whip up & YES it is husband approved!!!

6 eggs
1/4 cup canned pumpkin
1/2 cup coconut oil melted
1 tsp vanilla
1/4 cup honey or maple syrup
1/2 cup coconut flour
1/4 tsp baking soda
1 tsp sea salt
1 tbsp pumpkin pie spice
3/4 cup rinsed fresh cranberries

Whisk together the eggs, pumpkin, oil, vanilla & honey. Sift in the four & then mix in rest of ingredients. Bake in a greased loaf pan at 350 deg for 30 min or until golden brown. Check the insides with a toothpick.

This is a great festive holiday bread that won’t break the calorie bank!

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