Cheeseburger or Hamburger Soup with Dairy Free Option

I can certainly not take credit for this recipe.  This is my very slight adaption of Kelly Broyzna's Dairy-Free Cheeseburger Soup from the The Spunky Coconut.  Do check our her many delicious recipes.

I have made this recipe about five times since I first discovered it in December.  It is so delicious and a definite family favourite. The added cheese is not needed, but I will admit I have a little weakness for cheese in my tomato soup.  This recipe is easy to make and very filling.  With a lot of lettuce and cilantro on top it definitely eats like a complete meal.

I normally add a lot more lettuce on top of my soup 

but didn't want it to take away from the soup.

Ingredients (serves 4-6)

• 1 diced onion
• 1 tablespoon olive oil
• 3 cloves minced garlic
• 1 pound grass-fed ground beef
• 2 cups tomato purée
• 3 cups broth, chicken, beef, or vegetable
• 1 1/2 cups raw unsalted cashews
• 1/4 cup tomato paste
• 1 teaspoon sea salt
• 1/3 cup chopped cilantro + extra
• shredded cheese (optional)
• shredded lettuce or spinach

Directions

1. In a large pot over add olive oil and onion.  Fry for 3-5 minutes until soft.  
2. Add garlic and ground beef.
3. Stir occasionally, breaking up the beef, and cook until the meat is no longer pink, and the onions are tender.
4. Add the tomato puree and increase the heat to medium.
5. In a blender add the broth, cashews, tomato paste, and salt and puree until completely smooth.
6. Pour the puree into the pot, and bring to a boil and turn down to simmer for 3-5 minutes.
7. Stir in the cilantro and serve.
8. Add shredded cheese, lettuce and cilantro on top.
9. Enjoy.

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Healthy Meal Prep | Grilled Chicken Salad

Today (Thursday) marks Day 7 of our 40-day Fat Loss Challenge.  I measured in on Day 1 at 24% (calipers) and today was at 22%!  Woo-hoo!  A 2% difference in 1 week is a big deal!  I'll show you some progress pics soon so you can see what it looks like.  I'm also using my heart-rate monitor (twice) and have been surprised at how little amount of calories it says I'm burning during my workouts.  I'll get into more detail on that in another post soon too.

Today, I'm sharing one of the meals I've been eating- a Grilled Chicken Salad and I always make multiples at a time so I can just pull the assembled salad out of the fridge and I don't have to spend time reprepping.  

Step 1 is to always have grilled chicken on hand or prepare enough for several salads.  If I'm just cooking 4-8 chicken breasts at a time, I use a grill pan.  Spray that pan with cooking spray, and heat to medium-high heat.  I pound my chicken breasts a little so they are thinner and cook evenly.   My seasoning of choice is Mrs. Dash, which I put on both sides, then cook for about 4 minutes per side   or so until they are cooked through, and let rest before eating so they stay moist. 

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Saving Money and Planning Ahead Tip #1

I love ways to still eat well but save a little money.  This idea does take a little planning ahead but it will save you time in the long run.  It has been years since we have bought canned legumes, beans, peas or whatever you want to call them.  I am not a fan of using cans when I can avoid them, due to the BPA liners, sodium and additional garbage waste.

Letting your dried beans soak for 6-8 hours actually begins bean germination.  This germination causes enzymes to release, breaking down the complex bean sugars. Some suggest that breaking down the complex sugar is a good thing as this is what gives us gas.  Once beans are soaked and cooked they can placed in freezer save containers and ready for your next meal.

Some of our favourite ways to eat beans/peas or legumes are:

• Chana Masala
• Chili (Vegetarian)
• Chocolate Black Bean Fudge
• Honey Roasted Chickpeas
• Maple Baked Beans
• Mung Beans and Cabbage

Soaking and Cooking Beans 

Option 1-Pre-soak with Boiling

1. In a large pot add dry beans, rinse with water and remove any poor looking beans.  Add enough water to full over the beans plus another 1-2 inches.
2. Let soak for 6-8 hours on counter.
3. Rinse beans and place in a large pot.  Add enough fresh water to cover the beans and simmer them for 30 minutes and then check to see if they are tender but still firm. If cooking kidney beans to let them boil for 10 minutes and then simmer (to reduce the Phytohaemagglutini) 
4. Once cooked either use right away or rinse with cold water and place in freezer safe containers.

Option 2-Quicker-Doubled Boiled 

1. In a large pot dry beans, rinse with water and remove any poor looking beans. 
2. Add enough fresh water to completely cover the beans plus another 1-2 inches.  Bring pot to a boil and turn off and let sit for 1 hour. If cooking kidney beans to let them boil for 10 minutes and then simmer (to reduce the Phytohaemagglutini) 
3. Rinse beans again and add enough fresh water to completely cover the beans plus another 1-2 inches to the pot and bring to a boil.  Tilting the lid a little let the beans simmer for 1 -2 hours depending on the bean.  Check frequently to ensure they are tender but still firm.  You don't want to over cook your beans.
4. Once cooked either use right away or rinse with cold water and place in freezer safe containers.

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*Beans that don't require soaking, just cook for approximately 30 minutes

• Black beans
• Black-Eyed Peas
• Lentils

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40 Day Fat Loss Challenge

At the beginning of last year (2014), I challenged myself to get in shape for my first ever NPC bikini contest and reached that goal after 5 months of training (July 2014).  Since then, I'd been pretty much slacking on the diet and workouts, but by October 2014, I was not liking how I felt physically when I had gotten used to being in great shape.  My weight was creeping back up and my muscle was turning into fat.  In November, I started back with my trainer and by December had started embracing my bikini meal plan again, but not nearly as strictly and not without lots of "cheats".  It was the holidays after all.  And I like to eat as much as the next person.

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MY SHOCKING AND PAINFUL COLONOSCOPY

It has taken me awhile to write about this subject and I also have a family medical crisis that I am dealing with, so blogging time has been difficult to fit into my schedule. I shared with the world on my Stay Healthy Fitness Facebook and Instagram that I was gearing up for my 50 club first experience at having a colonoscopy.  I took my husband a few years ago and all went fairly well, and I have also been re-assured by many that the prep is the worst part and the rest would be a breeze.  Sadly, this was not my experience.

Let me share that I have a very high pain threshold, had both of my children without drugs or epidurals, and in general it takes a great deal of discomfort for me to complain.  The prep for the colonoscopy was horrible, and I nearly vomited up the Moviprep solution each time I had to drink it.  I expected that so I was prepared that this was not going to be fun, and within an hour of drinking the solution, my frequent bathroom visits began.  It felt like self-induced stomach flu of the worst kind and I retreated under several blankets after each run to the commode. I had to drink more solution at 3:30am and continue the toilet runs up to the time of leaving for the hospital at 7:30am.  Needless to say by the time I was done, my poo looked like pee, and I lost 5lbs literally overnight, not the recommended or safe way to lose weight, but understand it needs to happen prior to this type of procedure.

I went into the procedure thinking that after the toilet trauma was complete, the rest would be smooth sailing, so I was ready for my short nap and passing with flying colors colon report.  The doctor was great and explained everything thoroughly and the nurses took really good care of me. I was covered with warm blankets, IV in place and ready to move to the procedure room.  Once the IV anesthesia was administered, I fell asleep quickly but what happened next was like an excerpt from a horror movie.  All of a sudden, extreme pain in my stomach started happening and I felt myself screaming that “it hurts, it hurts, it hurts, and to stop, stop, stop”   and I felt trapped in my mind and my body was enduring pain equivalent to child birth.  In the distance, I did hear a loud voice say “do you want us to stop” and I do remember saying “wait a minute, wait a minute, wait a minute”, and I was thinking if they stop, I would have to do this again and there was no way that was going to happen.  I do not know what I sounded like or how I moved during this process of extreme pain under IV sedation and was hoping someone would help me.  It could be more pain relief was placed in my IV, but I do not know that.  What I do know is that the pain was unbearable and unbelievable.  My colonoscopy was far from a breeze and I felt traumatized by the event.  The doctor did explain in my haze state upon check out that my colon is very compact with many bends, which caused a rigid application of the scope and caused pain similar to childbirth during the procedure.  His recommendation was that I go under general anesthesia for my next colonoscopy. 

It took my body a couple of days to recover from the anesthesia and I did not feel good physically or emotionally about what happened to me.  I had to know if others experienced extreme pain during a colonoscopy and began my research online and discovered that yes, I was not alone.  What a relief that I could read forums of so many sharing my same story and I think this is what bothers me the most.  I believe that in the paperwork received prior to the procedure that it should be outlined that extreme pain with colonoscopy can be experienced, and that measures will be taken to make the patient comfortable in that event.  I went in to my colonoscopy with a positive attitude and came out with post-traumatic stress about the event. 

I am not writing this to say that I am now against having a colonoscopy and do believe in preventative medicine.  I am happy to report that my colon is clear for ten years, but will be investigating different avenues of colonoscopy approach the next time.  I am writing this to inform people that extreme pain can be experienced, and it is not always a breeze for everyone.  I am in the percentage of those who do not respond well to colonoscopy and for those who have undergone and share my experience, you are not alone.  I was shocked to discover this about myself and now as I have always been, remain a voice of information about health related subjects.  It is important to be informed and your own health care advocate and hopefully the documents pre-colonoscopy will be revised to include a thorough statement of colonoscopy procedure expectations.

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list, or if you want to receive my free updates, use the button below to select your feed preference. I look forward to responding to your comments and appreciate your shares.

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Stay Healthy!

Darla

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Chocolate Black Bean Fudge (Dairy, Gluten and Refined Sugar Free)

This has definitely become a new favourite for me.  This simple recipe is full or energy and nutrients. The black beans provide lots of protein as well as fibre.  The raw cocao is rich in iron and magnesium.  Dates are high in many vitamins including A, B and K.  The coconut oil is high in lauric acid which has anti-bacterial, anti-viral and anti-fungal properties making coconut oil a great support for your immune system. 

I do highly recommend a high powered blender when making this fudge.  You want to make sure you can get a good puree from the dates and beans.  We have definitely gotten used to a lot less sweet in our treats so the dates bring about enough in this fudge but if you prefer sweeter you may want to add a few drops stevia.
We have been enjoying these as a snack, for breakfast or to satisfy a chocolate craving.

Ingredients

• 2 teaspoons gluten free vanilla
• 5-7 drops liquid stevia (optional I don't add it to mine)
• 1/2 cup coconut oil
• 1 cup dates
• 1 1/2 cup cooked black beans
• 1/4 cup raw cocao or cocoa
• 1/2 teaspoon sea salt

Directions

1. Grease a 4 x 6 dish or loaf pan.
2. Add all ingredients in order listed to your blender.
3. Puree on high until completely smooth.
4. Scope into prepared dish and flatten down.
5. Set in the fridge for 1 hour.
6. Cut into squares and try not to eat too many.
   

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Natural Wood Sealer, Wax or Polish-Without the Chemicals

I recently learned how to make a natural wood sealer or wax. I finally decided to update our bedroom since we moved into this house a year ago.  The closest was stained a light wood but our furniture is dark so I attempted to stain the closest to match.  I didn't want to use a toxic sealer so decided to see what was out there for natural options.

I found, The Modern DIY Life and Ben Nyquist's DIY Beeswax Wood Polish and Sealant so I have it a try.  I was really impressed with how easy it was to make.  This wax really brought out the new stain and seems to be locking it in.  I added in some lemon essential oil as helps bring out shine.  I am aware that I will probably have to reapply this sealant every year or so, but at least I won't be subjecting the family to any more chemicals.

Ingredients

• 1 part beeswax 
• 3 parts olive oil
• 10 drops lemon essential oil (optional)

Directions

1. Grate beeswax and add to a double boiler pot.  
2. Melt until a complete liquid.  Turn heat off and add olive oil and blend completely.
3. Add your essential oil and stir to combine.
4. If using as a sealant it is best when warm.  You can always bring it back to the double boiler to soften as it hardens once cooled.
5. As a polish simply add a small amount to a clean cloth and rub on wood in a circular motion.
6. Store in a sealed glass container.

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Spiced Milk Steamer (Dairy and Sugar Free)-10 Point Food Rating Scale

I seem to be in the mood for hot drinks lately, it must be all this cold weather.  Straying from my usual chocolate craving, I went with a warm spice blend instead.  I love these flavours, as well as their relaxing, immune boosting and digestive properties.

In our house we have been using a 10 point rating scale on food. (See Below)  The scale was designed to give us an idea of how much the girls really like, or dislike certain foods.  It is very helpful when creating new recipes.  My youngest gave this drink a 10 which on our scale means you love it and could have it every day.

Ingredients (serves 2)

• 1 1/2 cup non dairy milk (I used cashew milk)
• 5-6 dates
• 1/2 teaspoon cinnamon
• 1/4 nutmeg
• 1/4 teaspoon fennel
• 1/4 teaspoon anise
• 1/4 teaspoon cardamom
• 1/4 teaspoon allspice
• 1/4 teaspoon ginger
• pinch of cloves
• pinch black pepper

Directions

1. Combine all ingredients into a blender and puree until smooth.
2. Pour into a small sauce pan.
3. Heat while stirring frequently with a whisk.
4. Bring to a boil.
5. Pour into mugs and enjoy!

*Our 10 Point Food Rating Scale

10-Love it, could eat it every day

9-Really like it, almost eat it every day

8-Like it quite a bit

7-It was alright

6-It was okay

5-Take it or leave it

4-Didn't care for it

3-Didn't like it

2-Don't want to eat it

1-Never want to eat that again

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Creamy Hot Chocolate (Dairy and Refined Sugar Free)

Hot chocolate is definitely a favourite here, especially after playing out in the snow.  In order to ensure a rich, creamy drink, we definitely prefer using homemade cashew milk.  This recipe definitely satisfies a hot chocolate craving and with all this snow, it is quickly becoming a "regular" thing.  

Ingredients (serves 4)

• 3 cups unsweetened cashew milk
• 1 1/2 tablespoons raw cocao or cocoa
• 2 1/2 tablespoons honey, agave or palm sugar (or to taste)
• 1/2 teaspoon gluten free vanilla or vanilla powder (optional)
• pinch sea salt
• pinch cayenne pepper

Directions

1. Combine all ingredients into a sauce pan.
2. Slowly heat while stirring frequently ensuring not to burn the bottom.
3. Enjoy hot, warm or even cold.

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Healthy Afternoon Snack -Yoplait Greek 100 Yogurt

Hi friends!  I'm definitely back in the workout/eat healthy grind, training with my trainer 3 times a week and doing 30 minutes of cardio 4 times a week.  It feels good to be back to it and I'm already noticing my jeans fitting better again, but being back on my meal plan where I eat every 3-4 hours is where I feel the most benefit.  If you're like a lot of women, you might actually skip meals (and I'm guilty of that too!) but eating consistently throughout the day keeps my energy level constant and there's no energy dip mid-afternoon.

If I'm in a pinch and can't eat a whole meal (or I'm just not hungry enough) around 3:00 p.m. (the time I'm typically heading out the door to pick up my son from school), I'll grab a Greek yogurt because it's delicious, low calorie, and full of protein.  

I was asked by Yoplait to try their Yoplait Greek 100 Yogurt, and since it's something I eat anyway, was happy to try their brand and flavors.  I didn't realize Yoplait made Greek yogurt, so I was surprised to see the varieties of flavors they had.  To name a few:  Coconut, Honey, Banana Caramel, Orange Crème, Apple Pie, Strawberry Cheesecake, Mango, and Key Lime.

My favorites are Peach and Honey.  My husband likes Strawberry Cheesecake and Mango. So yummy!  

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DIY Homemade Cashew Milk

I have recently begun making my own cashew milk as it is super easy and also less expensive than buying it.  I like to use the cashew milk in smoothies, hot chocolate and in creamy soups etc.  An important step in making cashew milk is soaking the nuts.  By soaking any seeds or nuts, it:

• helps  neutralize enzyme inhibitors
• encourages the growth of healthy gut bacteria such as lactobacilli
• increases strength of certain vitamins (ex. vitamin B)

Ingredients

• 1 cup raw cashews
• filtered water
• teaspoon sea salt

Directions

1. Place cashews and salt in a bowl or jar and cover with water plus at least 1 inch extra.

2. Soak for 6 hours or over night but no longer.

3. Strain cashews and rinse as they have release enzyme inhibitors into the water.

4. Add to a powerful blender.  

5. Add 2-3 cups of water depending on desired thickness.  I usually use 2.5 cups.

6. Blend on high for 1 minute.  

7. Store in a glass container in the fridge.

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Shredded Kale, Sweet Potato and Beet Salad with Cilantro Lime Dressing

Kale salad is definitely a family favourite over here. Even though this recipe takes a little extra preparation, I did enjoy the addition of the roasted vegetables, as they make this salad a little heartier. 

The lime cilantro dressing is nice and fresh with a bit of sweet.  As I have mentioned before, cilantro plays a important role in removing heavy metals and other toxins from our bodies.  It is also high in folic-acid, vitamin C and A. Although my girls definitely prefer my Maple Balsamic Dressing they did enjoy this one as well.  We hope you do too.

Ingredients
For the Salad:

• 4-5 cups shredded kale
• 1 medium size sweet potato, peeled and diced
• 2 beets, peeled and finely diced
• 1/2 tablespoon olive oil
• 1/4 cup sunflower seeds
• 1/4 cup sesame seeds

For the Dressing:

• 1 juiced lime
• 1/3 cup chopped cilantro
• 1 tablespoon olive oil
• 1/2 tablespoon honey or agave

Directions

1. Preheat oven to 400 F.
2. In an oven safe dish add beets and coat with a little olive oil. Roast for 10 minutes.  In the mean time coat the sweet potatoes with olive oil.
3. Add sweet potatoes to beet dish and roast another 20 minutes or until at desired consistency.  Set aside.
4. Combine all remaining salad ingredients and add roasted beets and sweet potatoes.
5. Puree all dressing ingredients.  The dressing can be added ahead of time to allow the kale to break down or set aside and use as desired.

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FITNESS IS MORE THAN THE PHYSICAL

Fitness involves more than how much weight is lost or reps in a set that can be accomplished.  Being a fit person involves discipline for each day, creates awareness, and instills conscious living. Fitness is a lifestyle and goes way beyond the physical.   Having the desire to obtain a quality life and following through on that goal really defines being healthy and fit, and when the focus remains in that direction, we set ourselves up for feeling and looking our best for life. 

We put so much pressure on ourselves to squeeze into the tiniest jeans or boast the largest biceps, that we tend to forget how being fit is supposed to feel.  A fit and healthy body should be free or minimized of pain and many people do not realize just how good we are supposed to feel, and instead accept and accommodate pain on a daily basis.  A fit lifestyle includes physical exercise but not of the nature that will injure our bodies and create chronic setbacks, and eating healthy nutrient dense foods that provide our bodies with healing qualities.  Rest is also on the menu for a fit body and a very important part of the program.  Without proper rest and sleep, our bodies will not recover from the demands placed on it through workouts, stress, and the overall daily grind.  Balance of work and play is also a part of a healthy lifestyle and forgetting how to reach our inner child is sadly lost through the busyness of life.  Taking an active rest day enjoying the outdoors, or a shutdown day complete with pajamas and movies may be the trick to recharge the mental batteries. 

We all can enjoy our life and live a healthy lifestyle at the same time. This is the absolute truth and is accomplished by simply being consistent with our choices and follow-through.  Being fit does not take working out seven days a week for several hours a day and eating boiled fish and broccoli.  This is far from what living a healthy lifestyle looks like.  When our thoughts are on taking the best care of ourselves, the enjoyment of living this life flows naturally like breathing.  The desire to purchase fresh healthy foods and try new recipes is more of an exciting thing to look forward to and not a curl your lip up downer for a Friday night.   Also, when that is combined with finding an exercise program that is enjoyed and works for your body, nothing feels better and provides a positive mental outlook.  The balance of life through play and rest can’t be emphasized enough because life is about quality and feeling our best. 

When the focus is on health and improving the quality of our life, the “fit” part of that equation happens along the way.  Letting go of the stress of wanting to look a certain way tomorrow and concentrating on how good being healthy feels will eliminate the frustration and pressure that we too often place upon ourselves.  Living a healthy lifestyle encompasses everything that we do on the daily and the fact that we are physical beings does not mean that the emphasis on fitness is all about the physical.  Our awareness of the importance of being a healthy person, what we are consuming, how we move our bodies, how we think and act, and the balance we create for ourselves are all included within the definition of fitness.  What do you think about that and hopefully this has opened your eyes to a new attitude when it comes to being a fit person?

Me and My Hubby

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list, or if you want to receive my free updates, use the button below to select your feed preference. I look forward to responding to your comments and appreciate your shares.

Happy Stay Healthy New Year!

Darla

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