Recipe: Brittney's Chicken Stir-Fry

Brittney's Chicken Stir-Fry
(Adapted from Spicy Chicken Stir Fry recipe from Blood Sugar Solution Cookbook, by Dr Mark Hyman M.D., Pg 137.)

This is a tasty gluten-free version of a classic chicken stir-fry. I toned down the spice, but if you're looking for more heat add another teaspoon of the red chili garlic sauce. My son was licking his plate when he was finished tonight. Literally.

I also doubled the recipe (as shown below) so I'd have leftovers, which can be stored in a sealed container for up to 4 days.

CHICKEN:
4 Tblsp  low-sodium, gluten-free tamari
4 Tblsp rice wine vinegar
2 tsp sesame oil
4 tsp arrowroot
4-6 small skinless chicken breasts, sliced thin

SAUCE:
1/2 cup low-sodium chicken or vegetable broth
2 Tblsp reduced-sodium, gluten-free tamari
2 tsp rice wine vinegar
2 tsp sesame oil
1.5 tsp chili garlic sauce
2 tsp arrowroot

STIR-FRY:
1 Tblsp sesame oil
1-inch piece of fresh ginger, peeled and grated
3 garlic cloves, minced
8 scallions, thinly sliced
1 (5-ounce) can water chestnuts, drained
1 yellow pepper, seeded and chopped or sliced
1 red pepper, seeded and chopped or sliced
1 head broccoli
4 medium carrots, peels and sliced
4 stalks celery, sliced to desired cut

MAKE THE CHICKEN:
In a medium bowl whisk together the tamari, rice wine vinegar, sesame oil, and arrowroot. Add the chicken and set aside to marinate for 15-20 minutes.

MAKE THE SAUCE:
In a small bowl whisk together all of the sauce ingredients and set aside.

MAKE THE STIR-FRY:
1. Heat the oil in a wok over high heat. Add ginger, garlic, and scallions, stirring constantly for 2-3 minutes.
2. Drain the excess marinade from the chicken and add the chicken to the wok. Stir-fry the chicken in the aromatics until mostly cooked through, 2-4 minutes. Pour in the reserved sauce and add the water chestnuts. Finish cooking the chicken in the sauce until it glazes nicely, 3-4 minutes.
3. Reduce heat to medium and transfer the chicken to a platter, leaving behind as much sauce as possible in the wok.
4. Add the carrots and celery to wok and stir-fry for 3-4 minutes.
5. Add broccoli and peppers and stir-fry for 3-4 minutes.
6. Add chicken back to wok and stir-fry until vegetables are cooked lightly.

Serve stir-fry over rice if desired. I personally ate it alone but my family certainly loved the rice with it.

Serves 4-6
Prep time: 30 minutes
Cook time: 15 minutes

Side note: This recipe was not a part of the 10-Day Detox Diet.

10 Day Detox Diet Conclusion

I've been trying to think of the best way to describe my results from my 10 Day Detox. I have created multiple posts, but they remain sitting as drafts because I haven't been able to pinpoint the most important elements from my experience without writing a novel.

The 10 Day Detox for me, has shifted my perspective about food immensely. To my own fault, I often times found myself driven to eat foods not because I was hungry, but because I was addicted to it. I wanted to eat food not because it was nourishing to my body, but because I was rewarding myself with that cupcake. Or three. Or, it was a really tough day! I just wanted to sit down and snack on some chips. It's sounds terrible to put that out in the open for anyone to read, but quite frankly I was addicted to food! Driven by food. If I exercise really hard this week, that will cancel out the bad food I ate, right? Wrong.

Becoming healthy again has never been a matter of "if," but "when." When am I going to stop buying macaroni & cheese for the kids? When am I going to stop buying Schwan's frozen foods because they are convenient? When am I going to stop buying Diet Coke? When am I going to start cooking again? WHEN?

I completely by accident stumbled upon this Detox, and it has answered every one of my questions. It is time to get healthy again, now.

The 10 Day Detox Diet by Dr. Mark Hyman is a book. I bought it off Amazon after accidentally finding it on Pinterest a couple weeks ago and it has addressed many of the reasons why it was so difficult for me to find a path back to a healthy lifestyle. The name of the book itself? Yuck, I don't like the title, to be brutally honest. It sounds like a fad diet. It should be titled, "The Road Back To Health." Yet, I am clearly not an author so my idea doesn't even count! lol

Also, what in the world sounds appealing about the word detox? Not a dang thing.

I have done detoxes before. I absolutely do not like the nagging feeling of being hungry all the time. The appeal of chewing off my arm does not necessarily motivate someone to say, "yes, let's go ahead and starve ourselves for a month and see how well we do."

No.

But this detox? This detox was the first time I stepped away from addictive foods that had somehow crept into our lives and made themselves at home. And these addictive foods weren't cookies and brownies. They were bread, granola bars, cheese, chips, crackers, noodles!!

Of course I still crave things, of course I would love to snack on chips or something sweet. Yet, I've learned that my brain is no longer hardwired to demand those foods because I literally detoxed my body from them. I can actually use willpower to make decisions that my brain was hardly giving me the chance of doing prior to this experience.

Detox. This literally was a detox. I experienced headaches and fatigue the first couple of days. My body ached, I felt edgy and moody. My body was recognizing that the addictive foods were no longer being presented. It's shocking to read through my journal entries in the first couple of days, because there was a degree of discomfort. Not hunger. Not starvation. Physical discomfort from not eating addictive foods. Then, like a cliche romance novel, after two or three days into it a cloud was lifted from my head and it all felt immensely clear.

Willpower works for me now, because I no longer "need," the foods that were preventing me from being healthy. The book helped me to let go of the guilt and punishment I was giving myself for not being strong enough to just stop eating bad food. The book helps you every day through the detox, and provides recipes, resources and ideas for doing more than just adjusting your food intake.

There are supplements that Dr Hyman sells through his website, but he also outlines what each supplement is suggested, so you can find your own if you so choose. There are also daily baths each night during the detox using Epsom salts, baking soda and Lavender essential oils. The first few baths I sat there, putting in my time, trying to figure out what in the world these were for. Fast forward: Now I look forward to my bath. It's a form of meditation, healing, relaxation. Something that I wasn't allowing myself to do in our fast-paced lives. This book is so much more than just food.

The food itself? What does the detox involve? I have eliminated the following from my diet entirely: gluten, dairy, sugar, artificial sweeteners, fruit, sodas and juice. If you are asking yourself, "what's left to eat?" after reading my list, you are not alone. I was TERRIFIED to try this detox. (previous blog post: I Am Terrified To Try This Detox) So many things were flying through my head. How will I be able to feed my family? How am I going to stay full from eating vegetables all day? What in the world am I getting myself into?

I say with 100% confidence that it is worth every moment. I am now eating some of the healthiest and delicious foods I have ever eaten - mostly because my tastebuds now taste a smoothie with blueberries and strawberries and recognize it as the sweetest and delicious thing possible. Instead of eating a blueberry before this detox thinking it was a little sweet, bland or bitter in comparison. Well no kidding. A blueberry in comparison to pure chocolate? Or to the sweetest of sweet artificial sweeteners? Poor blueberries don't stand a chance. Not unless you reprogram your tastebuds. Healthy food simply tastes better after this detox. I lost 8.5 pounds during the ten days. That floored me. I wasn't expecting it.

This detox also made the connection for me - one I've heard a million times. We are what we eat. I truly believe that. My mood, my energy, my outlook, my attitude, my physical existence are all exponentially better because of the foods that are nourishing my body, instead of foods that were draining the life out of me.

This detox has made quite the impression on me, clearly. I can't seem to stop talking about it! Yet, another gigantic change has not only been for me. But for my family. To smile when my son asks me each morning if he can try my shake or smoothie I'm making that day. To watch my kids gobble up green salads and chopped peppers on their plates before even touching those remaining baked french fries that will never be purchased again. To have my husband tell me that he looks forward to every meal now, and that he feels great. To see him stop drinking Diet Coke - HUGE. HUGE HUGE HUGE.

Life is feeling very good. :)

The detox doesn't end here, either. The book suggest three options for a 6-week transition phases back into the real world. 1) You can keep going with the same detox diet. 2). You can do the same detox diet but re-introduce legumes. 3). You can do the detox diets with re-introducing non-starchy fruits and legumes back into your life. Then, after those six weeks, you can start to slowly re-introduce gluten, dairy and other foods back into your life, if you so choose. This book doesn't leave you hanging. It is truly designed to help.

I think that about wraps it up! My conclusion feels like I am only touching the tip of the ice berg. There is so much more I could talk about it in detail, but I think this post is starting to turn novel-worthy.

Please come and check back to this blog soon. I am so very excited to share photos and recipes of some of the foods I've been eating and making. I hope that I might somehow help or inspire someone else out in this big world to simply think, or try something different that could potentially change something big in their lives.

Recipe Photo Previews:

 

 

 

I'm Terrified to Try This Detox

Tomorrow I am starting something new.  As I was falling down the rabbit hole, I refer to as Pinterest, I discovered a book that intrigued me.

I have been feeling in a slump.  Since last October I have been making it a point in my life to become more active, fit, stronger and healthier as an overall goal in life.  In doing so, I have tried as little as simply walking without changing eating habits, to the extremes of Advocare 24-day Challenges.  I have survived the spectrum of changes and have taken small pieces of knowledge from each experience.

Yet, I don't feel good right now.  I'm ready to shift my goals.  Of course I want to continue to be active, fit, strong and healthy.  It's time for a new combination.  A shifted approach and mindset.  Up to this point I have wanted to lose weight.  I've made a "number of pounds" to lose goal.  I've made goals of being active "X" number of days per week.  They don't have solidity for me.  It's good motivation, but there's also the aspect of aftermath.  And as ridiculous as this sounds, I find myself in one of two situations.

A). I don't quite reach the goal.  I put my heart into it and try so hard to make it, but I fall short.  I have a sense of accomplishment for doing what I can, but deep down I have to silence the little voice inside of me that feels like I didn't do good enough.

B). I succeed. In fact, I EXCEED my expectations and find myself on cloud nine. Then I fall from my cloud.  I don't know how to keep going after a 24-day program.  Sure there are ideas, logic, and many other reasons why I should be able to continue with my success, but nothing as regimented as the program itself that I succeeded doing.  In the back of my mind I hear a small voice saying, "YOU DID IT, and now you are in charge of keeping it going.....but why not reward yourself just this once..."  but it never is just once.  Before I know it I'm eating pizza and a bag of chips again.

This sounds utterly depressing and frustrating, but I'm coming to find the courage to actually put it into words.  Living in the denial of my food habits only causes me to stay stuck in this place where I find myself. It's ultra frustrating because I truly enjoy healthy foods already.  I love healthy foods - I regularly make wholesome and satisfying foods - when I have the time and motivation.  When it's convenient to make a frozen pizza?  I've done that a time or two.

This desire and need for a change is more than simply losing weight.  I am looking for holistic and preventative measures to help my body from the inside out.  Specifically for my digestive tract.  I don't have a set goal of how many pounds I want to lose - I really don't.  I can choose a number, but I want to be healthy first.  Becoming toned and thin SHOULD come along with that hand in hand, naturally. This means, FOOD, is quickly becoming the most important element.  In addition to exercise, sleep, less stress, being HEALTHY.

During my pregnancy with my daughter and for about a year after I found myself with a feisty gallbladder that has brought about an awareness of the importance of these organs that I so easily take for granted.  I don't think about them when I scarf down a cupcake or bag of chips and how the foods have been created to make my brain as happy as a clam with their sweet and yummy flavors.  (purposely created by food companies to get you to love their food). I still retain my gallbladder, although multiple doctors have advised me to remove it.  That's another story for another day.

I've always joked that I am a "food-addict," because I like food.  I'm grown-up enough to come to terms with the fact that I actually consider myself a food-addict for real.  I eat when I'm not hungry if something sounds good. I over eat, and then feel guilty and horrible about it. I use food to make myself feel better if I'm stressed or down. I have always had a sweet tooth, so of course I will justify a reason to have a tootsie roll (or 3) from this last weekend's parade candy the kids gathered. It's a lot of red flags for me.  Combine bad eating, with not quite having my exercise regimen down to an art, plus going out with friends and having some drinks.  Lather, rinse, repeat and I find myself falling traveling down a dark road that is only going to lead to carrying unnecessary weight, maintaining bad habits, and potentially harming my body and digestive tract for down the road.

When I saw 10-Day Detox Diet book pinned amongst the wellness and health pins I was scrolling through I naturally went right past it.  I've done detoxes before.  I know how hard it is to stop eating certain foods.  I have done more than one detox, and the result is usually the same.  What I always thought of was simply "missing" the bad food I am no longer eating is actually physical signs of withdrawal.  Withdrawal from the sugars, starches and insulin-inducing food that my body is addicted to.  Why would I want to submit myself to another detox that will surely result in me falling off the bandwagon as soon as it's over and back into bad habits.

I bought the book.  Here is it's full name:  The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body's Natural Ability to Burn Fat and Lose Weight Fast by Mark Hyman, M.D.

I was not drawn to this book because of the title.  In fact it feels almost gimmicky to me when I read the title, but I bought it, and I've read it, and I'm going to start my 10-day detox tomorrow.  Allow me to share an excerpt of why this book is drawing me in.  Am I falling for a fast one?  I don't know.  But this kind of information hits home to me, and I agree and believe in so many of the core topics he discusses that I feel like a lightbulb is shining bright over my head with excitement.  

"How long can you hold your breath underwater? If I tell you to use your willpowers to hold your breath for fifteen minutes and that I will give you a million dollars if you do, there is still no way you can do this.  We are programmed for certain needs: air, water, food, sleep, and sex.  These things are essential to our survival.  If you are addicted to sugar and I tell you to resist giving in to your cravings by using willpower, I might as well tell you to hold your breath for fifteen minutes.

No one wants to be overweight or suffer the emotional or physical consequences of diabetes or obesity.  But willpower simply isn't enough to overcome the cravings for chips, cookies, soda, and more.  We are up against powerful biochemical mechanisms created by food addiction.  Willpower is useless when industrial junk food and sugar are in charge of your brain chemistry."  

Reference: Hyman, M. (2014). Finding Food Freedom. The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body's Natural Ability to Burn Fat and Lose Weight Fast (). : Little, Brown and Company.

This book talks about the way "taste engineers," create foods in our grocery stores that are specifically designed to activate the part of your brain that makes you feel GOOD.  With little to no health benefits. Not beneficial if it makes us fat and sick.

So.  This detox is about not cutting down calories or a strict amount of food to each each day.  In fact there's a page of non-starchy vegetables that says, "eat as many of these as you want."

I will tell you that I'm slightly terrified, simply because it isn't going to be convenient like picking up sandwiches at Subway. It's not going to be difficult either, it's simply going to be different.  Especially for my family, because I will be spending a lot of time chopping vegetables and offering nuts and seeds to the kids for snacks instead of granola bars.  I made my shopping list to cover 10 breakfasts and three days worth of snacks and meals. Forgive my language, but holy shit.  This is taking eating healthy into the real world.  The fact that I'm so startled by it means that even though I have thought I have been feeding my family healthy food, it hasn't been so great.  WAY TOO PROCESSED.  Also, I don't know where i'm going to store my 3 heads of broccoli, 9 cups of arugula and 5 cups of fresh spinach. I'm going to need a second refrigerator for all of these vegetables.  LOOK AT THIS.  Three days.  This is for three full days, and 10 breakfasts.

I'm putting this out there for accountability.  I'm scared of coming back in a couple of days saying, nevermind! I decided not to do this. I want to complete the 10 days and beyond. I'm trying to figure out how I'm not going to spend a million dollars at the same time.  Wish me luck.  I hope to return with exciting progress!

  

 

Clean Eating ~ Wheatberry Soup Recipe

I love this soup recipe.  My family loves this soup recipe!  It's been a staple in our house for years, and it took me awhile to modify it to become my favorite.  I hope you enjoy it as well :)

Wheatberry Soup Recipe

Serves 7-8

Ingredients
4 Celery Ribs, thinly sliced
1 medium onion, thinly sliced
1 medium leek, white & pale parts only, thinly sliced
2 Tbsp extra-virgin olive oil
1 cup wheatberries
1 Tbsp no-sugar added Tomato Paste
8 cups water, divided
2 - 15 oz borlotti and/or pinto beans - drained & rinsed
4 large carrots, thinly sliced
2 cups frozen peas
2 Tbsp fresh basil, thinly sliced
1 tsp himalayan salt
Ground black pepper as needed

Directions
In an enameled cast iron casserole, heat the oil.  Add the celery, onion & leek and cook over moderately high heat, stirring, until softened, 5 minutes.

Add wheatberries & tomato past and cook, stirring, while grains are coated and shiny, 30 seconds.

Add 4 cups water and beans.  Bring to boil.  Simmer over low heat 30 minutes.

Add carrots and remaining 4 cups water.  Cook & cover over low heat until carrots are tender, 30 minutes.

Add pease, cover and cook until tender, 5 minutes.

Season w/ salt and pepper as needed.  Remove from heat, top with basil.  Serve.

Easy Chicken & Vegetable Bake | Clean Eating Recipe

This is a fast, one-dish meal that is delicious!  Plus?  It's clean.  Music to my ears:

Easy Chicken & Vegetable Bake | Clean Eating Recipe

Ingredients:

2 Skinless chicken breasts chopped into 2 inch cubes

1 lb red potatoes chopped into 2 inch cubes

1/2 cup frozen organic peas (any vegetable, really.  Green beans, mixed veggies.)

1 Red and 1 yellow peppers sliced into 1 inch pieces.

1 onion sliced

1.5 tbsp olive oil

2 Tblsp Dried Basil

2 Tblsp Rosemary, crushed

Ground pepper to taste

1/2 cup chicken broth if desired

Directions:

Preheat oven to 400 degrees and add all ingredients to a casserole dish (I use a 15 x 9 rectangular dish with lid).  Bake for approximately 45 minutes, covered.  Remove cover, stir, and back without lid for additional 15 minutes.  Check chicken and potatoes, when cooked through/tender, serve immediately.

Adapted from this recipe.

Marinated Greek Chicken & Peppers over Brown Rice

I was in a pinch to make lunch a couple days ago and realized I didn't have enough chicken to fill my favorite recipe for Greek Chicken Skewers, so I had to improvise.  When my husband and two young children gobbled it up and asked me to make it again, I figured it was worthy of writing down.

Marinated Greek Chicken & Peppers over Brown Rice

INGREDIENTS

1 1/2 lbs. boneless, skinless chicken breast
4 Tbsp. extra virgin olive oil, divided
4 garlic cloves, crushed
1-2 tsp. dried oregano
1 tsp. salt
1 tsp. ground black pepper
2 Tbsp. freshly squeezed lemon juice

1/2 red onion, quartered
1 yellow bell pepper, cut into 1 inch pieces
1 red bell pepper, cut into 1 inch pieces

4 cups cooked long grain brown rice

DIRECTIONS
1. In a medium bowl, coat chicken in 2 Tbsp. olive oil, garlic, oregano, salt, and pepper. Marinate 30 minutes. In a small bowl, whisk together 2 Tbsp. olive oil and lemon juice. Set aside.

2. Preheat outdoor grill or indoor grill pan to medium-high heat.  Place chicken breasts on grill or into pan.  Cover and cook, turning as necessary until almost cooked through.  (time will vary on size of chicken breasts)  When chicken is nearly cooked through add onions and baste with olive oil-lemon mixture.  When onions become translucent add peppers (I added them later as I like them with a little crunch).  Baste with remaining olive oil-lemon mixture.  Continue stirring and rotating chicken until cooked to internal temp of 180 degrees F.

3.  While chicken is cooking prepare 4 cups long grain brown rice per package instructions.

Serve chicken over rice immediately.  (I chose to chop up my chicken before serving over rice, as shown in photo)

Adapted from this recipe:  http://www.ahintofhoney.com/2009/11/marinated-greek-chicken-skewers/

24 Days SUCCESS

January marked the completion of my 24-day Challenge with Advocare.  Success is a good feeling.  To complete the full 24-days.  Not wavering.  Sticking to it.  THAT was the biggest accomplishment for me.  I did it.

Losing weight was a perk, of course!  Over the course of the 24 days I lost 8.4 pounds and a total of 7 inches off my body.  Prior to this I never really thought about measuring my body.  Yet on Day 1, and then 24 days later to have 7 inches LESS on my body after measuring?  That leaves an impact!!

I could go into deep explanation of the Advocare products and what I liked and didn't like.  That's another post in another few days.  Today I simply want to write about how good it feels to have done this challenge.  I feel happier.  I am learning to not comfort eat.  I tend to comfort eat, whether I am happy or sad.  Getting back on track to not associating emotions with food being put in my mouth is big for me.  For example....I'm feeling good today, should I have a cupcake?  Or UGGH today is HARD, give me something salty!!!  Those both happen, sadly, and I am working on not doing it anymore.

Come check out my Advocare page if you're interested in ordering products: www.AdvoCare.com/131115921

CLEAN EATING has been huge.  The booklet you receive when you start this challenge outlines a guideline of portion size and suggested foods.  Also foods to avoid.  It's not EASY to cut out white flour, processed foods, sugar, salt, alcohol.  Especially if you are a busy mom with a family of hungry mouths that need food regularly and a lot of the times they need said food in a hurry or a rush.  The biggest part of my challenge was to figure out how to eat clean while feeding my family at the same time.  My husband has the metabolism of a horse (to which I am totally jealous of).  Putting a plate of 6 oz chicken breast, a cup of green beans and a small side of quinoa?  Yeah, that isn't a meal to him.  Thankfully with a lot of support, open mindedness and with a lot of flapping around in the breeze trying to figure out what works for my family, we have figured it out.  Now my family asks me to make clean recipes.  I feel like I'm not only making my body healthier, and I feel like an ass for having to admit this, but it's so much better for my family!  It makes me feel guilty for not doing this sooner.  This is how I have always wanted my family to eat, but somehow it didn't happen.  IT'S HAPPENING NOW!

Want recipe ideas?  I have a huge board on Pinterest called "Healthy Foodie" where I have pinned a ton of recipes.  Some have been tried and are loved, others are in que to try out.

I have some before & after pictures on lock-down on my computer.  They are terrifying.  At the time of taking them I forgot about the concept of ever showing them to anyone.  Gnarly lack of make-up.  Crazy hair.  Oh and the blubber.  Not the most appealing of images.  I don't want to scare you, either.  Next challenge I do I promise I'm going to take better before and after pictures.

Another challenge, you might ask?  Yes.  I am excited to do another challenge!!  It is recommended to wait 90 between challenges.  May 1st, I am starting another.  I am so excited to do it again.  Hopefully I will have even more amazing results!   Care to join me?

Clean Eating Crock Pot Honey Sesame Chicken Recipe

Clean Eating Crock Pot Honey Sesame Chicken

• 3-4 Boneless/Skinless Chicken breasts
• Pepper
• 1/2 white onion, chopped
• 3 garlic cloves, minced
• 1 C honey
• 1/2 C low sodium soy sauce
• Approx. 2 tbs olive oil
• 1/2 tsp cayenne pepper
• sesame seeds
• short grain brown rice (or quinoa)

1. Lightly season chicken with pepper and place in crockpot
2. Combine onion, garlic, honey, soy sauce, oil, and pepper over the chicken.
3. Cook on low for 2.5-3 hours (slow cookers vary, you will want to be nearby to keep an eye on this recipe.  Trust me, I burnt this the first time I made it)
4. Prepare rice or quinoa according to directions on package
5. Serve rice onto plates, top with chicken and spoon sauce on top.
6. Sprinkle sesame seeds 

Adapted from: http://fitandbusy.wordpress.com/2013/01/16/arms-and-crockpot-honey-sesame-chicken/