I thought I’d share a quick trick with you that will help you get more protein in your diet.
The one glaring consistency I see among my clients is that prior to working with me they drastically under-eat protein. Most of my clients struggle at first to find ways to add protein to their diets and this is one solution I use frequently in my own meals.
Egg whites are an amazing source of protein and they make an appearance on my table daily in one form or another.
To make the high protein taco base, I spray some olive oil (a tiny bit) into a pan, add in my measured egg whites (I used 1/3c per taco today), season with salt, top with a corn tortilla (I like the Don Pancho corn tortillas…only 10g carbs per tortilla), top with a cover and cook until no longer liquid, then flip and cook for another 30 seconds or so.
I love this method because it keeps the egg and tortilla together vs. trying to add scrambled egg whites to a taco which just ends-up getting messy and falling apart.
Today I had three tacos for lunch. The egg whites and corn tortilla usually form the base of my taco because it is filling and nutritious…the toppings change and vary between:
pulled pork (my husband makes the most amazing pulled pork!)
*I have been buying shrimp pre-cooked from Costco and pre-portioning it into 3oz. bags to keep in the freezer for quick meals
You can pretty much guarantee that I will usually add:
Good Foods guacamole (the singles from Costco are a favorite)
Last month I did a post about the Fall candle display I created for my kitchen’s center island. This past week I spent the evening changing it up to reflect the holidays which are now in full swing.
With a few simple changes and a glue gun at my disposal, this project quickly came together. I picked-up some candles at IKEA, a 40 pound bag of salt (intended for a water softener) at Home Depot, and 2 containers of cinnamon sticks from Costco (I already had the ribbon in my gift-wrapping stash).
I also filled 4 mason jars with salt, glued a halo of ribbon around each jar, and topped each with a red tea lights before placing them on my windowsill.
I am having so much fun decorating and getting into the holiday spirit.
I recently took over the position of Editor at Chic Vegan (I am super stoked about it!!!) which means I am in the middle of experiencing a steep learning curve (translation – I don’t have a lot of extra time). There have been more than a few days when I have looked-up from my computer screen just in time to go get my daughter, help her with her homework which we finish just in time for my son to come home from school and then before you know it it is time for gymnastics and Jiu Jitsu. Where does the time go???
The other day a I was making a MAD-DASH through Costco (I know other mamas out there can get through Costco in 15 minutes flat too, right? Not my preferred method, but necessary at times.) to pick-up a few essentials like organic pre-cooked edemame, seaweed salad, and some organic produce when something caught my eye. In the refrigerated section I noticed that they had some Cedarlane Vegetable Barley Soup…SCORE!!! I looked at the back of the package and although it didn’t say vegan on the packaging it did say DAIRY-FREE and upon further examination I couldn’t see any non-vegan ingredients. One word to the wise is that this is NOT a gluten-free soup. Barley is a gluten-containing grain. Fortunately my daughter does not have an allergy to barley. That being said, I still do not give it to her very often.
My easy meal solution was to warm the soup and adjust the final soup for each person. For the boys in the family I added some Gardein chicken that I first chopped-up and browned. I ate the soup straight-up, but there is a very slight spicyness to the soup, so I poured some into a bowl for my daughter, added a little filtered water and a squeeze of ketchup to tame the spice. This was such an easy and quick meal! Costco to the rescue again.
Today was day one of the fruit and veggie cleanse my husband and I are doing together (click HERE for details). Here is my journal entry for the day…
Today can be summed-up in one word…PREP! Today I am getting everything prepped and ready for the week so all I have to do is go into the fridge and grab what I need (I also want to make this as easy as possible for my husband).
7:00 am – 2/3 cup heirloom strawberries (I would have eaten more, but was busy getting the kids fed and ready for school)
9:00 am – 1/2 cup grapes and a banana
9:30-10:30 am – pilates (tough class…awesome!)
11:00 am – 24 ounce carrot/apple juice (mostly carrot with a little apple)
11:30 am – went shopping to stock-up for the week
12:40 pm – While cooking-up a storm* I am eating a salad made with a bed of butter lettuce, 1/2 a cucumber, and a HUGE handful of seaweed salad from Costco (how awesome is it that my Costco carries this now!). Dressed it up with some lite rice wine vinegar and extra crushed red chili.
*I have a GINORMOUS pot of veggie soup going on the stove**, I am steaming sweet potatoes (click HERE to see how I prepare them…scroll down under the ingredient list and you will see a note about how I cook them), and I have broccoli and cauliflower roasting in the oven (click HERE to see how I roast them) while at the same time prepping corn to be lightly steamed and then roasted. Note – the veggies should be prepared without oil and then roasted).
**Made the soup with 2 cups each (carrot, celery, onion), a 24 oz. jar of tomato basil pasta sauce (fill it up again with water and add that to the soup as well), 32 ounces low-sodium veggie broth, 8 oz. bag Harvest Sensations kale, 10 oz. sliced crimini mushrooms, and dried basil (I went to the garden to get fresh and it is all gone). I did not add any salt because I don’t plan on using any and it really doesn’t need it.
1:30 pm – 1/2 cup pomegranate seeds
2:oo pm – 1 cup grapes
3:00 pm – snacked on some roasted cauliflower and broccoli while putting it away
3:30 pm – snacked on some watermelon while prepping it for snacks
6:00 pm – bowl of vegetable soup, ear of corn, roasted broccoli and cauliflower
8:45 pm – bowl of blueberries, raspberries, and a sliced banana
So how do I feel? AWESOME! Today was one of those non-stop days and I really do feel great (even after only sleeping 5 hours last night). I know it sounds cliché, but I feel very clean inside right now and not hungry at all…I definitely did not go hungry today.
I ran into my friend Jeff (The Plant Eater) at the Doug Lisle event on Sunday and after mentioning the cleanse to him, he decided to do it along with us. Click HEREto read about Jeff’s first day of the cleanse.
"The diet that helps to reduce weight in the short run needs to be the same diet that creates and maintains health in the long run."
~T. Colin Campbell
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