Week 4 of the 8 Week Get Healthy Plan

To see the 8 Week Get Healthy Plan Intro- CLICK HERE
To see Week 1- CLICK HERE
To see Week 2- CLICK HERE
To see Week 3- CLICK HERE

Welcome to Week 4
At the end of this week I will be sending out 2 of the 4 goodie packages to two readers who have been involved the most during this plan. You still have a chance to join in, so don’t be shy and let us know how it has been going!

During week 4 we will be cutting out all white grains. That means, no more white rice or products with white flour. We want to stick to good for you complex carbs.

Here is a basic list of the kinds of grains you want to eat:
Brown rice- To make the perfect brown rice CLICK HERE
Quinoa
Whole wheat pasta
Whole grain bread
Oats
Sweet Potato

In terms of the amount try to stick to about a 1/2 a cup serving. You can have a little more or less. You know yourself best, so do what you feel is right for you.

Instead of sugar loaded boxed cereal try out one of these recipes:
Good For You Granola– amazing over yogurt or with milk
Peanut Butter and Chocolate Cereal– made with oats and protein powder
Breakfast of Champions Oatmeal
Baked Pumpkin Oatmeal– These are perfect since you bake it once and they last all week. Great to grab and go.

If you are craving pizza, try this recipe using a handful of ingredients that are good for you- Whole Wheat Pizza

Something sweet?
These Fudge Brownies are made with oat flour and you can also try Apple Pie made with a whole wheat crust.

Will you be able to handle week 4? Do you usually stick to whole grains? 
Thanks for joining!

Grilled Veggie Pesto Wrap

If you have seen my Facebook post from last week you will know that I was having a hard time getting my salad washed and prepped (water was turned off, long story…).
Good news is, you do not need to eat a salad to get in your vegetables. Eating veggies does not need to be boring. If you like salads, great! But if you don’t then this recipe may be perfect for you.
It may look like hard work but it is super simple to do, delicious and good for you.

Grilled Veggie Pesto Wrap
any vegetables you like, I used red peppers, zucchinis, and carrots. Cut into french fry shapes.
oil spray
spices of choice, I used Mrs. Dash garlic and herb blend.
Whole wheat tortilla wrap*
Low fat feta cheese, optional

Preheat oven to 375F. Place your vegetables on a sheet of baking paper. Spray with oil and shake on spices. Give a toss and bake for 45 minutes or until cooked through. Every so often be sure to give the vegetables a stir so they get evenly cooked.

Homemade Oil Free Pesto
Based on recipe from Detoxinista
1/2 cup cubed zucchini
1 large handful of fresh basil
1 clove garlic
a handful of slivered almonds
1/4 cup water
1 Tb lemon juice
1/2 tsp sea salt

Place all the ingredients in a blender and blend till smooth.

*For the tortilla I used these wraps from Ole. They have whole wheat as well as a high fiber/low carb kind. They are delicious and if you do not have time to make your own wraps, they are a great option.

To assemble the wraps. Place some pesto on the open tortilla. Top with grilled veggies and sprinkle some feta cheese on top, if using. Roll up and enjoy!
I like to add some crunch to this so I usually add some romaine lettuce and/or bean sprouts.
The feta cheese is optional, but using it will add more creaminess and a salty kick, that I enjoy.

This recipe will make enough pesto for more than one wrap. Also, depending on the amount of vegetables you use, you will have more for another meal. Just save it in the fridge and make your wrap easily either with the cold vegetables (great too) or give them a few seconds in the microwave to warm up before making your wrap.
I hope you enjoy this recipe!
The info for week 4 will be posted within the next few days. Sorry for the delay!

Week 3 of the 8 Week Get Healthy Plan

 
To see the 8 Week Get Healthy Plan Intro- CLICK HERE
To see Week 1- CLICK HERE
To see Week 2- CLICK HERE

During week 3 we will concentrate on getting in as many vegetables as we can. You should continue drinking water and snacking on fruit, but this week it is all about the veggies.
I don’t need to explain why vegetables are good for you. We all know they are. The issue is many of us just don’t enjoy eating them or don’t have time to wash and prep a salad. This week I want you to see how easy it is to put together, not to mention super delicious.

The goal is to have about half your plate full with any vegetable you like.
This includes:
-A large salad
-Spinach
-Cabbage
-Bean Sprouts
-Sauteed zucchini and mushrooms
-Raw or steamed broccoli
-Carrots
-Roasted eggplant
-Any color bell pepper
-Cucumbers
-Cauliflower
-Green beans
-Tomatoes

Really any vegetable. The only thing that does not fall under this category are potatoes. Those are carbs. Feel free to have them, but they are not part of the vegetable group for week 3. Avocado is also super delicious and good for you, but you only need a little in a salad.

Lunch and dinner are the key times to get in your veggies. Or even a veggie filled omelet for breakfast!
In the morning you can also make a green smoothie.
My Super Green Smoothie recipe is a great one to try.

For dinner a great option is my Low Cal/Low Carb Spaghetti made using zucchini. It is AMAZING!
You can also try a simple salad that is easy to put together and tastes delicious using this Maple Vinaigrette.

I will be back with more ideas and recipes to get in those veggies. Right now, just stock your kitchen with loads of veggies and try your best to get them in at least 2 times a day.

You can take pictures of your meals filled with vegetables and post them on the No Way That’s Healthy! Facebook page. I would love to see what you make.

Also remember that I am giving away 4 packages filled with some of my favorite healthy products. To be one of the winners all you have to do is be involved. You can do that by commenting on the blog or facebook, emailing me, or sharing this plan with friends. The more involved the higher chance you have to win!

One Ingredient Healthy Ice Cream

Since week 2 is all about switching out our unhealthy sweet treats with fruit I knew it would be the best time to share this recipe.
Bananas, once ripe, are very sweet. They add great creaminess to smoothies as well.
Making this one ingredient ice cream is very easy and will help cut those ice cream cravings right out.

One Ingredient Healthy Ice Cream
Ripe bananas*
a food processor with the S blade

Yup, that’s it! All you need to do is peel and cut up a few ripe bananas into small chunks or slices. Place in a freezer bag and freeze overnight or till completely frozen.
Once frozen, place the bananas into the food processor and start to blend. The smaller the banana slices, the easier it will be. You may need to scrape down the sides with a spatula once or twice. Do not add in any milk, it will start to come together and you will end up with creamy soft serve style ice cream.
You can eat it as is or place in the freezer to harden more and scoop out with an ice cream scoop.
*Do not use bananas that are too ripe. I find that those end up with a tangy flavor. They should be just ripe and speckled, but not fully brown/black.

Frozen bananas in the food processor
At first it will crumble like this
Look at that light, creamy ice cream!

Flavor Variations:
Banana ice cream is great on it’s own, but you can get creative and change the flavor.
You can add in some frozen strawberries for a strawberry banana flavor.
Add in 1 Tb of natural peanut butter and some unsweetened cocoa powder.
Add in mint extract and a few dark chocolate chips. Pulse in food processor till you have mint chocolate chip ice cream! (That’s what I did here)

Creamy soft serve style

The variations are endless here. Just obviously do not add sugar. Try to stick to whole natural ingredients and enjoy your cold treat!

Here it is scooped out after being put back in the freezer overnight

What flavor will you try?

Week 2 of the 8 Week Get Healthy Plan

To see the 8 Week Get Healthy Plan Intro- CLICK HERE
For Week 1- CLICK HERE

How did week 1 go? Please share with us in the comments section below. I would love to hear.
For week 2 we will still keep drinking lots of water like we did in week 1, but now we will add something new.

Fruit platters I made for my brother in law’s engagement party

Week 2 is all about replacing our sweet treats with healthier options.
Instead of going for that candy bar make yourself a big bowl of cut up fruit or even drizzle a little dark chocolate over the top. You can sprinkle it with some sliced almonds and unsweetened shredded coconut for a delicious healthy dessert.

Fruit is so good for you. Not only is it sweet and delicious but fruit is filled with fiber and will help keep you full.
No one should be nervous that eating fruit will make you gain weight. If you do, get that out of your head. You will see that eating fruit will make you feel better and more energized since it is also high in water content.

To make things easier, try to wash and cut up fruit the night before so you have a big bowl on hand to have whenever you want throughout the day.
You are much more likely to eat it if it is already prepped.

I will be back next week with some healthier sweet treat recipes!
What is your favorite fruit?

Detox Drink and True Lemon

With week 1 of the 8 Week Get Healthy Plan upon us I thought I would share some other great drink ideas to try.
First off is this great Detox Drink. It works best when you have it first thing in the morning. The ingredients in the drink will really kick up your metabolism not to mention your taste buds!
This drink does take some time to get used to, but once you do you will start to really enjoy it.

Detox Drink
1 glass of cold water, about 12 oz
1 Tb apple cider vinegar*
1 Tb lemon juice
1 tsp cinnamon
1 small pinch of cayenne pepper
stevia, to taste or some honey

Mix all the above in a glass. It is best to drink this using a straw as the vinegar can be tough on your enamel.
Sip or just drink it as fast as you can, depending on how much you like it 🙂

* For this recipe, it is really important you try to use an unfiltered apple cider vinegar such as braggs or jarrows formula brand.

Another great way to flavor your water is to add in some fruit or a squeeze of lemon.

One of my new favorite ways to flavor water is using these great packets from True Lemon. They were kind enough to send me some packages of their True Lemon, True Lime, and True Orange.
The Lemon flavor is just 100% lemon flavor with no sweetness. It is great added to water or would be delicious sprinkled on fish before or after cooking. The True Lime flavor is what I used here. Both the Lime and Orange have a little evaporated cane juice in them and they taste so good in water.
All I did was add one packet to a whole cup. These packets also go great added to a green smoothie to up the flavor and help hide the green taste.

Have you tried True Lemon?
Do you have any ideas to flavor water that you enjoy?

*The True Lemon company sent me the products, but as always my opinions of the products are my own.

Week 1 of the 8 Week Get Healthy Plan

To see the 8 Week Get Healthy Plan Intro- CLICK HERE

Here we go!
Every Thursday I will be putting up the info for each week. You can choose to start your week right away on Thursday or anytime you wish. I recommend you start no later than Monday the following week.

Many plans call for a detox. Detoxing can be great especially since it will help flush our body from the junk we have been eating and give us a fresh start. I have done these crazy juice/smoothie/fruit only 3 day detox plans and found myself starving and waiting for the 3 days to be over to pig out.

For week one our way to detox will be to start drinking more water every day.
No need to change much else, JUST-DRINK-WATER.
Doing that will help flush out those toxins, help you feel fuller, and keep your energy up.

You will need to make one more small change though- Remove any soda (including diet soda) and juices from your diet.
Instead of grabbing a soda from the fridge, reach for the water instead.
If you really need, you can have your morning coffee but try to use a natural sweetener and lower fat milk or almond milk. Keep it to one cup a day.

How much water should I drink?
You should aim for 1/2 your body weight in ounces of water. This is somewhere from 2-3 liters of water a day. So if you weigh 150 lbs then you should drink 75 ounces of water which is a little over 2 liters of water.
Don’t get too stuck on the numbers though. Just drink as much as you can throughout the day.

Here are a couple tips to help you get in that water each day:
1- Read my post HERE about keeping track of the water and more.
2- Pick a bottle or nice cup to keep your water in. Keep this bottle with you wherever you go. Once it is empty, fill it right back up and keep drinking. Every time it is empty, refill.

Water is so boring, how can I possibly drink that much every day!?
You can add frozen fruit to the water to add some flavor.
A squeeze of lemon and a little stevia makes a great healthy lemonade.
Naturally sweetened tea is included. All you need to do is brew your favorite cup of tea (I like green tea) and add some stevia or a little honey (very little would be best). Drink it hot or cold throughout the day.

Since you may not be used to drinking this much, you may be visiting the restroom a little more often than usual. But that is good, you are flushing out those toxins and your body is getting rid of the extra water it is holding onto.

I will be back on Sunday with a post including some other great ways to get in your water and a special drink that can kick up your metabolism and boost your detox.

So fill up a pitcher of water and let’s do this!!!!