Connect the Dots Ginger | Becky Allen: clean eating
Showing posts with label clean eating. Show all posts
Showing posts with label clean eating. Show all posts

Thursday, March 31, 2016

Avocado Egg Salad Sandwich

A couple of weeks ago, one of the ladies in my Fit Pregnancy groups mentioned she had egg salad for lunch. Ever since I have been craving a yummy egg salad. For pregnancy reason I need it to be fresh because it contains mayo. And bad mayo and pregnancy. NO BUENO! Check out this awesome egg salad without mayo. Using an avocado as the "glue" that holds the sandwich together instead of the mayo. Plus you are getting a healthy fat so, WIN WIN!

Avocado Egg Salad Sandwich
Yield: 4 servings
8 large hard-boiled eggs, coarsely chopped
1 ripe medium avocado, slightly mashed
2 Tbsp. fresh lemon juice
½ tsp. sea salt (or Himalayan salt)
4 slices low-sodium sprouted whole-grain bread, toasted
1 cup watercress (need your greesn!)
Pepper and paprika to taste

1. Combine eggs, avocado, lemon juice, and salt in a medium bowl; mix well.2. Spread ¼ of egg mixture onto each slice of toast.
3. Top evenly with watercress.
4. Sprinkle Fresh cracked pepper and paprika to taste on top.
5. Enjoy!

Serve with a side of fruit, and some carrots and sliced bell peppers.

How to boil the perfect eggs:

8 eggs
Large saucepan

Place 8 eggs in the large saucepan.
Cover eggs with water, about 2 inches above.
Bring to a boil.
Once at a boil, cover and turn off heat. 
Set timer for 10-12 minutes. 
Drain hot water and cover with very cold water right away. (I use water and throw in some ice to stop the cooking process).
Let sit until the eggs chill enough to handle. 
Peel and they will be perfectly done, every time! 

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! 

Tuesday, March 29, 2016

Hawaiian Haystacks

I was craving Hawaiian Haystacks like nobody's business. It hit me like a semi-truck and man, I HAD TO HAVE THEM! So I checked my pantry and used what I had! And I made my own homemade cream of chicken soup using homemade chicken stock. I knew EVERY SINGLE INGREDIENT that went into my meal. Now that is what I call CLEAN EATING!

I love this recipe by Six Sisters Stuff, but I modified my version so it is just a little different than theirs. You can't go wrong with these. Just use whatever you want. I went heavy on the veggies though. I used a whole bell pepper just for me, throw on some mushrooms that I still had. YUM!

Hawaiian Haystacks:
4-6 cups rice, cooked
2-3 chicken breasts, cooked and diced, well seasoned with pepper and a little salt
1 can cream of chicken soup (see below for homemade recipe instead of canned)
1/4 cup milk
Toppings- Whatever you have in your fridge or pantry! 
Chow Mein Noodles (omit for gluten free and use Halved Cashews for the crunch)
Cheese (omit for lactose free)
Green Peppers
Halved Cashews

Mix cream of chicken soup and milk in a sauce pan until smooth. Add diced chicken and simmer for 5 minutes. Serve hot over rice, and top with your favorite toppings!

I didn't have any cream of chicken soup so I made my own by scratch! It was so easy. I went scouring on the internet and decided to do do the most basic and easiest one and it was super easy! 
Homemade Cream of Chicken Soup
2½ cups chicken broth (I used homemade chicken stock) 
1½ cups milk
¾ cup flour
1 tablespoon seasoning mix (or on your own, ½ tsp. onion powder, ½ tsp. garlic powder, ½ tsp. black pepper, 1 tsp. salt, ½ tsp. parsley, etc)

  1. Combine the chicken broth and ½ cup of the milk in a large saucepan. Bring to a low boil.
  2. In a small bowl, whisk the flour and seasonings into the remaining 1 cup milk until a smooth, thick mixture forms.
  3. Pour the flour and milk mixture into the saucepan with the broth mixture over low heat and stir continuously, whisking as the mixture simmers. Continue to simmer and stir/whisk until the mixture is smooth and thick, 5-10 minutes. The mixture will thicken a bit as it cools. 

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! 

Monday, March 28, 2016

Overindulge On Easter Candy?

Did you eat some candy yesterday? More than you thought, wanted or intended on eating? Don't worry. It is ok and it will not derail you and your journey. It is totally ok to have an indulgence every now and then. Like holidays. Those are perfect times. But it will take some time and strong willpower to cut back after the fact! Once that sugar hits your system, you are going to want more and more of it. 

Today and tomorrow, add in some extra water to help you flush out the candy. You can add a teaspoon of apple cider vinegar or lemon wedges in it to help balance out your PH. 

Make sure to eat as clean as possible. Stick to the foods that you know work. Chicken, rice, oatmeal and lots and lots of veggies! The more you stick with healthy eating the less you will crave sugary treats! 

Also you might start to crave candy over the next week or so just know. But you are better than that. You are stronger than your cravings you can resist those temptations, it is going to be hard, but you can do it! Sugar in moderation is GREAT but everyday, not so much!

The number one thing to do is to BELIEVE IN YOURSELF! My #1 tip is not an exercise or nutrition tip. It's simply to believe in yourself and your ability to overcome whatever physical, mental, and emotional challenges you face. If you believe in yourself first, the rest will follow.

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! 

Saturday, March 26, 2016

Everyday Superfoods

Happy Easter Weekend! Most Easter desserts involve sugary treats, and I'm not going to lie, I made cupcakes, but they just don't taste right too me. Too much sugar, too artificial with the candy on it. So today I want to talk to you guys about Superfoods! This is a special category of foods found in nature. They are low in calories and packed with amazing nutrients we cannot make ourselves.They are also superior sources of anti-oxidants!

Awesome superfoods you can eat everyday! 
Kale, Spinach
Sweet Potatoes
Raw Almonds
Coconut Oil
Organic Grass-Fed Butter

Below is a YUMMY slow cooker apple cinnamon dessert recipe 
smile emoticon

Apples are a powerful superfood and are a source of antioxidants, including polyphenols, flavonoids, and vitamin C. They are also full of fiber, potassium and low in calorie.

Here's something you might not know: It is important to eat the skin of an apple to obtain the full health benefits. The secret behind this SuperFood’s antioxidant capacity lies in its skin! The apple skin alone provides two to six times the antioxidant activity of the apple flesh alone. So don't peel your apple for the recipe!
Super Simple Cinnamon Apple Dessert:


-1lb of Red Apples
-1 Teaspoon Cinnamon
-1 Teaspoon of Nutmeg
-1 Teaspoon Vanilla Extract
-1 Cup of Water


1. Peel and core the apples
2. Place in the crockpot with the spices, extract, and water
3. Cook on high for about 2-3 hours or low for 4-5 hours.
4. Enjoy

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! 
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Wednesday, March 23, 2016

Meal Prep Tips

MEAL PREPPING! It is all the rage now! Seriously! Take just some time 1 day a week to plan and pre-cook some of your food to save you time during the week. It helps you stay on track with your goals too because when you have a plan you are more likely to stick to it! When you fail to plan you plan to fail! 

Here are some helpful tips to help you with your meal prep! 

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! 

Monday, February 29, 2016

HEALTHY Crockpot Turkey Meatballs!

Made this last night and they were so easy and YUMMY! PERFECT!

Crockpot Turkey Meatballs:

-1.25lbs of ground turkey (93% lean)
-¼ Cup of Whole Wheat Bread Crumbs
-2TBSP of Italian Seasoning
-1 Egg
-1 Clove of Garlic (crushed)
-Salt and Pepper to Taste
-Low Sodium, no Sugar Added Pasta Sauce (Ragu has a light, no sugar added sauce) or make your own! (My hubs wanted extra sauce so you might want more sauce if you like it saucy!)
-zucchini noodles, or we used whole wheat noodles

1. Combine turkey, breadcrumbs, egg, seasonings, and garlic into a bowl and mix together.
2. Form small meatballs, about 1 tablespoon each
3. Add meatballs to crockpot
4. Add sauce on top of meatballs (add enough to just about cover the meatballs.
5. Cook on low for 4-6 hours.
6. Serve with Zucchini Noodles or just stick a toothpick in there. Or heat up some whole wheat pasta
7. Enjoy!

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! 

Thursday, February 25, 2016

21 Day Fix Approved Buffalo Chicken Wraps

Check out one of the recipes I will be making this week for us!

Fix Approved Buffalo Chicken Wraps


1. One pound of boneless, skinless chicken breast
2. ¾ Cup nonfat plain Greek yogurt
3. 1/4 cup of Franks Red Hot (I'm using Trader Joe's Chili sauce)
4. 1 tsp Garlic Powder
5. 1 tsp minced Garlic
6. 1/2 cup Diced Onion
7. Bib lettuce or Romaine lettuce

1. Add all ingredients into the crock pot
2. Cook on low for 3 hours
3. Stir after the first hour and a half so that all of the chicken is washed with the seasonings, yogurt and hot sauce
4. Once cooked thoroughly, you will be able to pull the chicken apart into shredded pieces
I put mine over a salad or in a lettuce wrap smile emoticon

This counts as 1 Red and 1 Blue, and in the lettuce 1/2 green- 1 whole green depending on if it is a wrap or on a salad on the ‪#‎21dayfix‬ meal plan!

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! 

Friday, January 22, 2016

9 Tips To Transitioning Your Family To Clean Eating

Often times it is us mom's who want to change our diet. What is that old saying, when mom is on a diet, we all are! So true. But here is the thing. I remember always fussing and complaining about the change of foods growing up. So here are my 9 tips to help transition your family into eating a more healthy clean diet. 

1) Start slow if you need to. Rather than trying to make a big change all at once or eliminating all their favorite foods, start by adding in the healthy stuff. Before you know it, some of the unhealthy choices are being crowded out. 

2) Make changes to the meals you already enjoy. Clean eating doesn’t mean you can never eat things your kids love like pizza and spaghetti.  Just make healthy swaps. Whole grain pita for the crust, low sugar pizza sauce (or make your own) and loads of veggies.  My kids love spaghetti, so I use whole wheat or brown rice noodles and sauce without added sugar.  Is it completely clean? No, but remember the 80/20 rule. 
3) Encourage your kids to add a fruit or vegetable to every meal. I find if I let them pick something out at the grocery store, they are excited about eating it.  

4) Meal prep on the weekend for the upcoming week. I try to cook a large batch of chicken breasts for the upcoming week in the crockpot, then shred and freeze it.  I am going to start pre-cook lean hamburger and ground turkey. We love Mexican food, so I often cook salsa chicken or baked chicken fajitas so we have meat ready to add to tacos, burritos, salads, etc. I make oatmeal and a large baked omelet so there are healthy breakfast options available to reheat. 
5) Add extra veggies to everything. Casseroles are easy to sneak them in, but you can also add them to most sauces, smoothies, meatloaf, etc. 
6) To save money, buy things in bulk. Also, since meat is expensive, I often replace half the meat in a recipe with quinoa. It’s still high protein and makes your grocery budget stretch further.  

7) Don’t fall into the trap of making one meal for your family and a separate clean meal for you. I often add something to the meal that I know my family will like even if it’s something I may not eat.  
8) Educate yourself and your family as you make these changes so you know WHY you’re doing it. Help them see it’s not just “another new diet,” but a lifelong plan to keep them strong and healthy.  

9) Most important of all. Don’t stress. You’ll get the hang of it, and soon you’ll be surprised how much your family loves it.

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! 

Wednesday, January 20, 2016

6 Tips To Eat Clean While Eating Out

Here are my tips to eating clean while eating out! It can be so hard,and so tempting to just eat what you want, why not! You are eating out, and we only do that every now and then. So when you are going out, here are my 6 tips to keep me on point for the day! 

1) Find local restaurants that have healthier options. Farm to table restaurants are amazing!

2) It is ok to ask what is used to prepare a meal or what ingredients are used

3) Look online to view menu options and nutritional information and plan ahead

4) Pay attention to portions. Don’t be afraid to eat half of your meal and take the rest home for lunch

5) Ask for healthier options. Most restaurants will be happy to cater to your needs

6) Eat a salad before your main meal, but be cautious of unhealthy dressings. Oil and vinegar dressings are usually a safe bet.

Want more daily motivation and inspiration? Click here get free daily advice, support, motivation, encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Are you following my INSTAGRAM yet? Check out my stories and feed to see how I fit a healthy lifestyle into my busy mom life!

Tuesday, January 19, 2016

Clean Eating Does Not Have To Be Expensive!

The biggest complaint I have about someone starting to eat clean or organic is: But Isn’t It Expensive?

Eating real whole foods does not have to be expensive! You buy what you can eat and not more. And you make the intention that you ARE going to eat what you buy. I can easily get a haul of fresh fruit and veggies at a really low cost. Shop at smaller stores, like Trader Joe’s. Or go to Costco and freeze what you don't eat in the week. I often hear the excuse that eating healthy is expensive. I do keep some thing at the house to always have and to munch on or use for meals (such as beans $.80/can — chicken breast ~$2/lb — brown rice ~$3/bag — quinoa ~$3/bag — frozen veggies and fruit ~$2/bag) and this stuff normally lasts a while.
Here are a few tips to help keep the cost lower when making that change to buying organic or "clean foods":

  • Keep it super simple
  • Make a plan
  • Buy ingredients that can be used multiple times
  • Stock up on staples
  • Make your own dressings
  • Season and prepare your own food
  • Stick to the outer perimeter of the store
  • Freeze portions to prevent waste. Freeze fruit and veggies too!
  • Try new things
  • Drink water…it costs way less than sugary beverages
  •  Decide where you will spend the extra money on organic foods. Organic milk, grass fed meats, organic eggs, or organic produce.
  • Not everything has to be organic, but generally for produce, if it has a soft exterior it should be organic.

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! 

Friday, December 18, 2015

4 Days of Fitmas

YEA! It is time for the 4 Days Of Fitmas! Join me in my FREE health and fitness support group! Are you ready to have fun and enjoy your Christmas guilt free? Holiday Survival guide and recipes included along with fun Reindeer Games to play! Oh, and for an even bigger party, we are including a Crockpot Recipe Exchange!

If everyone in the group shared just 3 of their favorite healthy crockpot recipes then we would have over 75 new recipes to choose from!

Click to fill out the application and join us!

Tuesday, December 15, 2015

How Do You Know If You Have A Gluten Allergy

Well, I think my battle with gluten is finally over. This past weekend I went out with some gals. I had a great weekend and ate out. I thought I made some smart choices. Didn't get anything too crazy, (like I would have years ago) but I am day 2 into tummy troubles, and bloating. It is not fun.

Here is what I ate:

Saturday lunch- Jerk Chicken quesadillas with mango salsa, I ate 2 of the 4 slices.
Saturday Dinner-Club Pita with side of grilled veggies- had ham in it and that might be where most of my problem is combined with the gluten.
Sunday Breakfast-vegan cinnamon rolls
Sunday Lunch-Chicken Kabobs, salad, rice, and 1.5 slices of Naan. (I ate the whole thing. It was amazing!)

My problem,  I ate some sort of gluten at every meal. And it was just too much for my body to handle and be able to process. I think I got the message body! Ease up on the gluten. And save it, if I really have to have it, for special occasions. But not on a regular basis. :( So sad. But it will be a good thing in the end for my body because I just function better when I reduce the amount of gluten I eat on a daily basis.
How do you know if you have a gluten intolerance? 

First step, you can talk to your doctor about getting tested. But there are some signs to watch out for and if you feel like you have these signs you can talk with your doctor.
  • Digestive issues such as gas, bloating, diarrhea and even constipation.
  • Fatigue, brain fog or feeling tired after eating a meal that contains gluten.
  • Inflammation or swelling in your joins, fingers, knees and hips
  • dizziness or a feeling of being off balance
  • Bumps or "Chicken skin" on the back of your arms
Gluten is in so many things these days even down to being in some extracts. It is so hard to completely eliminate it from your every day life, unless you have Celiacs Disease where you HAVE TO CUT IT OUT. One of the best ways to help figure out if you do have a gluten allergy is to eliminate as much gluten from your diet as possible. Don't eat processed foods, boxed foods, pre-packaged meals, freezer meals. And eat whole fruits and grains. Oatmeal, over toast in the morning. Quinoa, rice or zoodles instead of pasta. Eating plenty of veggies and fruits that have fiber in them to help your body be regular. 

Want more daily motivation and inspiration? Click here to join my private online community where you get info, tips, support and encouragement + a free gift with tips to help you get started with the right mindset for healthier nutrition choices TODAY!

Friday, December 4, 2015

Why To Eat Your Breakfast

Eat your breakfast every single day. Do not skip a good breakfast! It is too important to skip. So the word breakfast means to break your fast. You have been sleeping all night (hopefully) and haven't had any water or food and your last meal might have been around 6pm the night before. First things first, drink some water right upon waking up. Just have a cup of water right next to you and get it into your system. Then after you take care of your morning business get downstairs and have a good breakfast!
 What happens when you SKIP BREAKFAST:

It keeps your blood sugar low. When you eat breakfast it helps to regulate your insulin levels and keeps you from storing excess fat because your body goes into starvation mode and starts to hold on to all the food you eat!

It slows your metabolism. Your body is waiting for food to wake it up to get working. Skipping breakfast makes your body sluggish in waking up and getting started.
More prone to stress or feeling stressed in the day.

More likely to make up the missed meal with fast foods or binge eating. Your body is craving those calories that you miss. And you are more likely to just splurge later in the day because you are so much more hungry!
Drink your Shakeology for breakfast. It is a great way to start your day! I get a little jolt of energy after I have mine personally. Or if you save your Shakeology for later in the day, have a couple eggs and/or oatmeal or a healthy breakfast. If I am saving my Shakeology for lunch then I personally love having an egg scramble. 2 eggs with onion and bell peppers. With a side of gluten free toast or 1/4 cup of oatmeal with flaxseed and half an apple. Super easy and super delicious! 

Comment below what you had for breakfast TODAY!

Thursday, December 3, 2015

Chocolate Dipped Pear Bites - EASY Holiday Tasty Treats

Who says you can't enjoy the holidays just a little. I know I didn't! I would be a hypocrite if I said that. 80/20 peeps! live your life in 80/20. 80% of the time I am eating clean. 20% of the time I allow myself to indulge just a little. You know what that does, it keeps me from binge eating like I used to do during a diet. I would say, "no, No, NO!" too long to myself on a treat or sweet and then one day I would just SNAP and I would binge eat. I would feel terrible and put myself down. I felt like a failure. (Can you relate?)

Now I don't feel like that at all. I am still losing weight even though I am eating a sweet treat during the week. Not everyday but in moderation! So for today's I found this killer dessert over at The Gracious Pantry! Make sure you check out their site for even more clean eating recipes! Check it out! Oh and this would be a fun and healthy option to your next Cookie Exchange!

Chocolate Dipped Pear Bites


2 tsp. lemon juice 
3/4 cup chocolate chips
3 pears 
1/2 cup walnuts, ground into crumbs 

candy canes or sprinkles would be great too (optional)
1 box toothpicks


Line a cookie sheet with parchment paper and have your toothpicks handy. 

Set out a small to medium bowl of water with the lemon juice in it. 

Melt the chocolate chips in a small slow cooker or microwave them, 1 minute at a time, stirring between each minute until fully melted.

Using a melon baller, scoop the balls out of your ripe pairs. Put the balls in the lemon water temporarily to keep them from browning. 

When you are ready to dip them in chocolate, place them on a paper towel to remove most of the water first.  

Using a toothpick, pick up one ball, roll in the chocolate and then sprinkle some crushed walnuts over the chocolate while it's still warm. 

Set the ball on a parchment lined cookie sheet, leaving the toothpick in the ball. 
After dipping all of the pear balls, place the entire cookie sheet in the fridge until the chocolate is hard and you are ready to serve them (at least an hour). 

Monday, November 30, 2015

How to start December Feeling Great

So who is feeling a little sluggish or icky from this past weekend feasting? Did you eat too much good stuff, or too many days of it? It's ok! Take a deep breath. It is ok! I have been enjoying a bowl of the fruit salad everyday. Yes it has marshmallows in it. It is my weakness, but I am limiting myself to only one bowl a day. Oh and it is going bye-bye today. It will not be in the house TOMORROW!

First things first. Make today the last day to have leftovers that might not be the best for you. And decide that tomorrow is the day that you get back on the healthy food and workout bandwagon.

Drink lots of water. You need to help flush your system of the heavy foods you ate this weekend. So make sure you are getting at least 100 oz of water over the next few days.

Drink 1-2 cups of warm lemon water (this counts towards your daily water allotments) This will help to flush and detox your body of the stuff you ate. It will help to regulate your system and help your tummy feel better. 
Drink 1 cup of water with 1-2 teaspoons of RAW Apple Cider Vinegar. This will help to re-balance out your body to a better PH balance. Eating meat and heavy foods change the ph balance of your body. it will also help you retain the good minerals in your body that you need instead of flushing all of them out with the extra water you are drinking. Plus more benefits. 
Eat more fruits and veggies! Have leftover veggie? Eat those up first. Stick with lots of veggies and fruits as your sweets. Now that you have had sweets your body is going to crave it. Use your fruits as your sweets. Get some grapes and stick them in the freezer for a nice frozen treat. Grapes have some of the highest natural sugar contents and it is a good starting point to help cut your cravings for sugar. After a few days cut grapes and go with apples or other fruits with less sugar in them.
But most of all. Give yourself a break. If you overate or indulged more than you had planned, it is done. It is in the past. Focus now on how you can help your body feel better and happier now. Also use this as a good lesson for Christmas. Remember how you are feeling to help drive you to eat differently over Christmas! You all did great. Give yourself some credit. I know each and everyone of you made at least 1 change to what you had at your table and that right there is the starting point!

Wednesday, November 25, 2015

Post Thanksgiving Homemade Turkey Stock

Don't throw away that turkey carcass from Thanksgiving! Use it to make a flavorful homemade stock that you can freeze and use for months! This year I am finally going to bite the bullet and DO IT! This recipe is salt free! BONUS! And from everything I have read, it is SOOOOOOO easy! Now you will know, when a recipe calls for chicken stock or veggie stock, you made your own and you know exactly what went into it! Clean eating at it's finest! 

Homemade Turkey Stock


Turkey carcass and bones from 14-pound turkey
1 large yellow onion, halved (unpeeled)
1 carrot, peeled and cut into large chunks
2 celery stalks, cut into large chunks
1 bay leaf
1 teaspoon black peppercorns
5 sprigs fresh parsley
3 sprigs fresh thyme


1. Place the turkey carcass and bones in a large stockpot and cover with at least 5 quarts of water, or enough to ensure that the water covers it by at least 1 inch. Bring to a boil over medium-high heat. Skim off any fat or foam that rises to the surface.
2. Add the onion, carrot, celery, bay leaf and peppercorns. Reduce the heat to low so that the stock is at a very slow simmer. Simmer, uncovered, for 2 hours.
3. Add the parsley and thyme to the stock and simmer for an additional 2 hours.
4. Pour the stock into a large bowl through a fine-mesh sieve and discard all of the solids. Allow to sit at room temperature for about 30 minutes, or until a noticeable skin forms on the surface. Using a spoon, skim off the layer of fat, then let the stock cool to room temperature. Cover and refrigerate overnight.
5. The next day, remove the layer of fat that has collected on the top of the stock, then portion out the stock into quart-size containers or freezer-safe ziploc bags and store. The stock can be refrigerated for up to 3 days, or frozen for up 6 months.

What do you think? Do you think you will try this out this year? Recipe found at Brown Eyed Baker
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