Happy Thursday! I feel a little guilt because I haven't wrote in 2 days but sometimes life gets busy, but I haven't forgotten about you!! I am sure that you are gearing up for the holiday weekend. How many of you have parties to attend this weekend? The weather is warmer and the grill is fired up and picnic food can be one of the most deadly foods out there! Potato salad, pasta salad, hot dogs, hamburgers, ice cream cake and beer! How do you handle picnic situations without completely losing your mind!
Developing a game plan for your weekend is going to help in so many ways!!
So here is how I do it:
I lay it all out. For example this weekend we are hosting a party on Saturday night. I control the menu and the food will be healthy. People just know and expect that when you show up at my house that you will get healthy food. If you don't like it then you can bring your own. I can honestly tell you that I have had people bring their own food, stop at Dairy Queen before they came and not eat at all! Sorry, this is my life and I never apologize for it! You don't apologize when you feed me pizza, fried food, and pasta salad, do you!?! (a little off topic)
Sunday is our free day so I'm going to be sticking to our usual meal plan and heading to the pool with the family if the weather is warm enough. I usually pack my Shakeology, apples, almonds, cheese sticks, protein bars, and peanut butter and jelly for the kids. Lots of healthy snacks to keep us on track!
Monday is a picnic at my parents house! I always offer to bring a side dish which is something I can eat that will fill me up! I always inquire what the menu is and I usually either bring a turkey burger or ask if a piece of chicken can be thrown on the grill.
I am making the Edamame, Feta, Tomato and Basil Salad for my contribution! (see recipe below).
I then stock up on fruit, veggies, some lean protein and lots of water. My job at any gathering is not to get socially sucked into mindless eating. I make each social gathering about the people that I get to spend my time with. I socialize, I help set the table, wash dishes and keep tabs on the kids. My mind is busy so it keeps me from thinking about how much I would like to eat that chocolate chip cookie.
In the end I feel accomplished and I don't feel guilty. While everyone else is going home feeling bloated and made for eating so much I am sleeping at night, fitting into my shorts and full of energy. Don't think of forgoing food as depriving yourself, think of it as treating your body the way God intended it to be! Each decision that you make brings you closer to your ultimate health goal or farther away.
I also want to note that it is OK to have a sweet treat! I firmly believe in the 80/20 rule. 80% of the time you want to stick to your healthy eating routine and then 20% of the time you can have what you would like within reason. This boils down to one meal per week. Not one entire day of indulging but one meal!! Eat what you would like and do not feel guilty about it! You earned it because of your hard work and you deserve to enjoy without reservation!!!
So now here are some of my favorite healthy recipes that you can take to any picnic and not a single soul would ever even know that it is healthy!!! When they ask for the recipe this is your time to share the ingredients and let them figure out the rest!!!
Instructions:To make dressing, in a small bowl, combine oil, vinegar, water, garlic, salt and pepper, set aside.In a large serving bowl, combine edamame, tomatoes, basil and onion; toss with dressing and sprinkle with cheese. Yields about 1 cup per serving.
- 3 tbsp olive oil
- 2 tbsp red wine vinegar, or to taste
|Feta, tomato, edamame salad|
- 1 tbsp water
- 1 clove of garlic, minced
- 3/4 tsp table salt
- 1/4 tsp black pepper
- 1 pound edamame (shelled) cooked
- 10 medium plum tomatoes seeded and chopped
- 1/2 cup basil, fresh, cut into ribbons
- 1 small uncooked red onion finely sliced
- 1/2 cup crumbled feta cheese
- 1 (15-ounce) can black beans, rinsed and drained
|Black Bean Burgers|
- 1 egg
- 1/2 yellow onion, chopped
- 1 cup whole wheat bread crumbs
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon garlic powder or granules
- Salt and pepper to taste
- 6 whole wheat hamburger buns
- 6 green leaf lettuce leaves
- 2 tomatoes, sliced
- 1/2 small red onion, thinly sliced
Put beans in a large bowl and mash well with a fork. Add egg, yellow onion, bread crumbs, oregano, basil, garlic powder, salt, pepper and hot sauce. Mix well to combine then shape into 6 patties.
Heat the grill and cook each burger until cooked through and golden brown on each side. Transfer to buns, top with lettuce, tomatoes and red onions and serve.Here is the link to their website where the recipe is. http://www.wholefoodsmarket.com/recipes/2565
- 5 oz boneless skinless chicken breast, cut into cubes
- 1 tsp olive oil
- 2 tbsp lemon juice
- 1/4 cup red onions, thinly sliced
- 1 tsp paprika
- 1 tsp mrs. dash
- 1 cup of bell peppers any color cut into 1 inch cubes
- 1 cup green zucchini cut into 1/2 inch rounds
- sea salt to taste
- metal or wooden skewers
- Marinate the chicken in the olive oil, lemon juice, red onions, and paprika for 30 minutes. Then season the chicken with Mrs. Dash; skewer the chicken cubes with the bell peppers and zucchini onto the stick. Grill or broil until cooked through about 8 minutes. I served over a bead of brown rice! It was very delicious!!!
|Clean Eating Cookie Dough Recipe|
Have a very safe and healthy Memorial Day weekend!! God Bless!!
Labels: bean burgers, clean eating burger, clean eating kabobs, Clean Eating Picnic Recipes, Grilling Recipes, Healthy summer, melanie mitro