Eat Clean

You can work out hours and hours a day but if you go home and eat the same unhealthy food you will never see results and all that time spent at the gym will become a waste of money. To be fit and healthy you must feed your body healthy. There are so many diets out there, your goal should be to figure out a meal plan that fits you best! I chose To become paleo. Or commonly called the cavemen diet. I could go on and on about how much better I feel. Don't look at changing the way you eat as a "diet" which is associated with losing weight, look at is as a lifestyle change, a way to make you feel better. Here are three paleo meal options. Turkey tenderloin with aspargus, zucchini soup with turkey burger and my favorite almond butter chia seed cookies! If you would like a meal plan I would be happy to help! Email me at alycialykins@gmail.com. I figured out all this the hard way and I would love nothing more than to help you be healthy and happy the right way! 

Dinner #1 - Turkey Tenderloin and Asparagus

1 4 oz turkey tenderloin ( Trader Joe's) 

10 stalks of Asparagus 

1 tbs olive oil

* Set your oven for 35o degrees. Spray a baking sheet with no stick spray. Place the turkey and asparagus on the baking sheet, drizzle with olive oil and top with your favorite spices. Then bake for about 20-30 minutes or until the Turkey is fully cooked. ( My turkey and asparagus was frozen before hand so it took about 35 minutes to cook.) I topped mine with low sodium salsa.

{single serving)

Dinner # 2- Zucchini Soup with Turkey Burger

1 large zucchini diced

1 package of 99% lean turkey burger

1 diced tomato

1 diced red pepper

1 package of frozen spinach

1 low sodium can of salsa

2 c of water

* Place all ingredients in a deep skillet, if you don't have a skillet you can use a boiling pan. Cover the pan or pot and let the ingredients boil, once boiling reduce to a simmer until burger is cooed and the vegetables are very tender. I added garlic powder and about 1tsp of sea salt to mine.

{serves 4)

Desert - Almond Butter Chia Seed Cookies

3/4 c almond butter

2 c almond flour

3 tbs chia seeds

1 c diced apple

1/3 c stevia

1/4 c almond milk

2 eggs

1 tbs cinnamon

* Put all ingredients in a food processor, mix until smooth. Scoop out dough onto 1 sprayed baking sheet and bake at 350 degrees for about 15 minutes. Its that easy! i store mine in the freezer.

{ makes about 2 dozen cookies if you make the cookies small}

Paleo Apple Avocado Smoothie

My recipes from now on are mostly going to be directed towards The Paleo Diet or as commonly called "The Caveman Diet". I have been Paleo for about 2 months now. I highly recommend trying it, I have more energy and overall I just genuinely feel healthier! Back to this smoothie...

Smoothies for breakfast are my favorite choice! Easy, filling and if made the right way, full of antioxidants and vitamins to keep you healthy and fit. If your trying to lose weight, this is also a great meal option!

Paleo Apple Avocado Smoothie

1/2 c spinach

1/4 c frozen blueberries

1/2 apple

1/2 banana ( I don't always add one)

1 tbs almond butter

1 c unsweetend almond milk

2 slices of avocado

2 tsp stevia

4 ice cubes

2 dark chocolate squares ( I use 88% from Trader Joes)

* place all ingredients in a blender, blend until smooth! ENJOY!

{*Serves 1}

Healthiest Chicken Spaghetti EVER

Chicken Spaghetti made with Spaghetti Squash

1 2lb spaghetti squash

1 package of frozen spinach

2 cooked chicken breasts

1 minced garlic clove

1 can sodium free tomato paste

1 tsp oregano

1tsp cinnamon

1tbs olive oil

* Poke spaghetti squash with a knife all over and place in the microwave for 10 minutes. ( there are other ways to cook the squash but this is fastest). Once cooked, slice in half and remove the seeds. Next take a fork and pull the strands of squash out and place in a skillet with 1 tbs olive oil. Add the chicken, garlic, spinach and the spices and cook on medium heat for 5-10 minutes. Next Add 1/2 the can of tomato paste with 1/4 c of water to the skillet, stir, cook until hot and serve!!! Top with parmesan cheese! There ya go, a healthy alternative to the traditional carb over load of regular spaghetti! 

* Serves 4-5 

Ginger Lemon Tea

This tea is delicious! It is super healthy and can help aide in weight loss or just drink it because it taste amazing! Don't be thrown off by adding the cayenne pepper, it gives the drink an extra kick along with waking up your metabolism. Make your drink cute by putting it in a mason jar, next to a wooden block with an owl on it.

Ginger Lemon Tea

2 c water

1 sliced lemon

fresh sliced ginger root

1/2 tbs cayenne pepper

1/2 tbs cinnamon

1 tbs honey, maple syrup or stevia

1 sliced lime (optional)

1 or 2 green tea bags

fresh mint leaves

*Place all ingredients in a pan and let simmer until its near boiling point, let sit for 5 minutes and enjoy! Try adding ice for a yummy iced tea!

Vegtastic Vegan Burger!!

This lil guy is perfect for any meal! Its jam packed full of healthy veggies and protein to keep you going all day long! Pair it with sweet potato fries and a fruit salad!

Ingredients

1 small diced eggplant cooked

1 green pepper chopped

1 red pepper chopped

2 carrots

1 red onion chopped

1 cup kale

3 tbs olive oil

1 tbs sea salt

2 chopped tomatoes

2 c plank bread curbs

1/2 c whole wheat flour

1c hummus

1 garlic clove mashed

1 can low sodium black beans

Directions 

Preheat oven to 450 degrees. Put all ingredients except the bread crumbs and the flour into a food processor and pulse for about 20 seconds. Pour mixture into a bowl and mix with bread crumbs and flour. Form into six patties and place on a sprayed non stick baking sheet and top with 1 tbs of olive oil ( spread on each patty). Put the burgers in the oven and bake for 45 minutes or until slightly crispy on the top. Top with cheese, avocado, organic ketchup and serve on whole wheat buns!!

Serves 6-8 !!

Veggie Quinoa Chili

Ingredients 
2 C quinoa
1 can low sodium black beans
1 diced red onion
1 diced sweet potato
1 can pinto beans
1 chopped red pepper
1 chopped green pepper
1 c chopped tempeh (optional)
1/2 chopped mushrooms
2 cans low sodium tomato sauce
1 tbs olive oil
1 avocado and cheese as (topping)
1 tbs cinnamon
Cayenne pepper
1 packet stevia
* Serves about 5 people.

Cook quinoa according to directions and set aside. Place veggies, tempeh and olive oil, in a pan and sauté until tender. Mix all ingredients together with sauce and cook on low, add spices then serve with avocado and cheese!  ENJOY!