Uncategorized

11/7/2020 {Food Journal} Full Day of Clean Eating Plant Based Style

Hello hello! I hope everyone is having a great weekend!
Today’s post is another what I ate in a day! This was from this past Wednesday.

I started the day with black coffee and water. Then around 10AM I had a super food smoothie. I blended it up before I headed off to the office for the day
My smoothie had vanilla vegan super food powder, natural peanut nut butter, almond milk/water, ice, 1/2 frozen banana and cinnamon. It tasted like a cinnamon sugar cookie!

Lunch was a big bowl of nutrient dense goodness!

Romain, kale and cabbage as a base, then topped with 1/2 cup peas (frozen then thawed), 1/2 cup chopped celery, 1/2 avocado, 1/2 cup pinto beans, and dressed with organic salsa.

I’m not sure if you can tell from the photos but this salad was very big and very filling! I was full for the rest of the day up until dinner. Dinner was homemade pizza – dairy free and guilt free!

I used whole wheat pita bread and organic tomato sauce, topped it with red onion, red bell pepper, mushrooms and dried basil.
Full of flavor and none of the guilt, stomach issues or inflammation!

A year ago I found out I am intolerant to eggs and dairy. I try to avoid these items but I have been testing the waters lately. I wanted to see how they truly effected me and if I was still sensitive to those foods. My ND told me that sometimes sensitivities could go away.

I found my digestion was horrible after eating my trigger foods, I had breakouts on my face and felt super puffy. So I am ditching them completely. It’s not worth the pain and the inflammation. And while I am at it, I am limiting my meat consumption as well. I ALWAYS feel my best when I eat a plant based diet.

I have some new recipes for you coming up that I am excited to share with you! Even if you are not plant based, I am certain you will like them or at least inspire you to eat more clean!

Do you have any food allergies or intolerance? If so, please share below!

Enjoy the rest of your day friends!

Tasha – The Clean Eating Mama

Food Journal

11/2/2020 {Food Journal} Full Day of Clean Eating

Hello friends!

I thought it would be fun to document a full day of eating!

I always start the day off with black coffee and water.

I wasn’t too hungry for breakfast so I had two scrambled eggs with spinach and a whole wheat english muffin. I topped the eggs with Franks hot sauce – my favorite!

Lunch was a salad with chopped cabbage, green onion and cilantro, topped with nitrate free lunch meat, dried cranberries, almonds, smoked gouda, and dressed with olive oil, salt, pepper and basil flakes.

I had an orchard bar for dessert.

Dinner was a soup mix I picked up from World Market. It was their Spicy Tortilla soup mix. It was the perfect soup for a chilly fall Monday!

All I added were two whole chicken breasts, a few table spoons of tomato paste, a half can of black beans and simmered until the chicken was cooked. I took the breasts out, shredded them and added the chicken back to the soup. I cut up a few flour tortillas and put them in my air-fryer to crisp up. I served it with a dollop of sour cream, a small sprinkle of cheese and a handful of chips. It was delish!

I always strive for an entire gallon of water per day. I love my Hydro Jug – the perfect way to get enough water in each day! They are half gallon containers and perfect for at home, at the office, on the road and at the gym. *Use my affiliate link to save $$$ if you order!*

Tell me – what was something YUMMY you ate today?!

Uncategorized

{Recipe} Chicken Power Bowl

This dish is full of protein and fiber filled carbs. Perfect for a hearty lunch on a cool fall day!
I love barley. It’s chewy and hold up in both hot and cold dishes. A great carbohydrate that is filled with nutrients and fiber! And lentils are a great carb and protein source for both vegetarians and meat eaters. You can omit the chicken to make this completely vegan and still get in a healthy amount of protein!

~ Chicken Power Bowl ~
Serves 2-3

  • 10 ounces pre-cooked chicken breast
  • 1 cup cooked barley
  • 1 cup cooked lentils
  • 1/2 cup frozen peas
  • 1/2 cup edamame
  • 1 cup broccoli florets
  • Salt, pepper, garlic,

I had all of these items pre-cooked so I simply added them in a bowl and mixed. You can buy pre-cooked packages of barley and lentils, or you can cook them according to the package. I cooked both my lentils and barley in water with some salt.
Once you have the barley and lentils, add the veggies. I used frozen peas, edamame and broccoli florets and steamed them until thawed. Feel free to use fresh ingredients!
Combine all the ingredients in a mixing bowl, add salt, pepper and garlic powder to taste.
Top with freshly baked chicken and serve. Enjoy warm or chilled!

Approx macros per serving:
45 grams protein
42 grams net carbs
14 grams fiber

raw, smoothies, vegan

Banana Date Smoothie

Sometimes the best things are the simplest things!

Take the banana date smoothie for example.

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Bananas. Dates. Water.

Simple yet soooo amazing!

I make this as a breakfast smoothie or a lunch smoothie. I have been eating more high carb raw foods and this smoothie gives me a TON of energy that lasts!

Banana date smoothie 3

Banana Date Smoothie

  • 3 frozen or room temp bananas
  • 4 pitted dates
  • 3-4 cups water or coconut water

Add the liquid and dates. Blend for a minute or so, or until the dates are blended. Now add your bananas and blend some more. Serve right away and enjoy your delicious drink!

XxOo Tasha

Food Journal, recipe, vegan, vegetarian

Food Journal 10.28.13

I am ALWAYS being asked what I eat in a day โ€“ I should do these food journal posts more often! ๐Ÿ˜‰

Breakfast

Black Coffee + Overnight Oats

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My overnight oats my be ugly but they sure were tasty!

I measured 1/3 cup of quick cook steel cut oats, 1/2 cup unsweetened almond milk, 1 scoop of vanilla protein powder (half a serving) and a sprinkle of cinnamon. I mixed it all up and placed it in the fridge over night. This morning I stirred it together and added a splash more almond milk.

If I donโ€™t add protein powder, I will add a teaspoon of nut butter and a splash of honey or maple syrup.

Lunch

Raw Kale Salad! I LOVE raw kale salads!

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I use my original Raw Kale Salad recipe but I will change it up every time! This time I added cayenne pepper, red onion, cherry tomatoes and dried cranberries. Yum!!! Can you believe this was an entire bag of Organic Tuscan Kale from Trader Joes? I almost ate this entire salad for lunch! This is a good reminder for those that are going to make a raw kale salad โ€“ the kale shrinks down!

Early Dinner

I was pretty hungry before dinner (5:00) so I started noshing on my quinoa veggie patties I made a few night back. I topped them with some edamame hummus (YUM!).

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I ended up eat two while I cooked some turkey patties and rice and I became full! Woops! So I gave Jordan his portion of dinner and saved the rest for tomorrow!

Now I am settling in on the couch with a hot cup of coffee and watching the Seahawks game with Jordan! ๐Ÿ™‚

Question:

Would you like to see more food journal posts?
What do you put in your overnight oats?

competition

Meals – Day 2 Tuesday

Tuesday is done!
I felt AMAZING today with my eats!

I started the day with my protein oats again!

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1/3 cup organic oats with a scoop of my ViShape Powder and black coffee. I never used to eat oats as they seemed to go right through me and not keep me full. Now that I am adding my protein powder, they are sticking with me! And they taste AMAZING! I am LOVING my ViShape!

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Snack was a ripe banana! Did you know that I have never like bananas? Yup! NEVER! Over the past few months though, I have forced myself to eat bananas and now I eat one a day! But they have to be SUPER RIPE! Lots of spots!

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I came home and quickly mixed this salad together โ€“ it was similar to last nightโ€™s dinner. Romaine lettuce + dried cranberries + 1/3 cup chickpeas + 2 teaspoons feta + red onion + red bell pepper + frozen peas + basil + dill + olive oil. YUM!!! I NEVER add dressing to my salads โ€“ I always drizzle olive oil with dried herbs and pepper. When I add feta or gorgonzola this adds salt and flavor, too!

I started to feel a little nauseous at about 4PM today which was very strange. It felt like I was car sick โ€“ headache, sensitive to light, dizzyโ€ฆ I am not sure where this came from or why. I sipped a little 7-UP to calm my stomach which helped!

After I started to feel a bit better I went to the grocery store to buy veggies and protein!

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A full fridge is a happy fridge!

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I write my shopping list down for you tomorrow โ€“ itโ€™s getting pretty late here!
But it included lots of produce (asparagus, yams, apples, spinach, bell peppers, broccoli, cauliflower, green beans, parsley, melon), lean ground turkey, organic chicken breasts, quinoa, millet, beans, frozen peaches, oats and eggs. There was some stuff for Jordan, too!

As I put away my groceries I sipped on a shake.

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This purple beauty had blueberries, strawberries, frozen banana, ViShape Powder, water, almond milk and peanut butter. I didnโ€™t finish it all so I saved it for in the morning.

I also consumed 2 liters of water today! YEA!

I was going to head to the gym this afternoon but as soon as I started to feel sick I knew that would have been a bad idea. I am hoping tomorrow that I will be back up in the gym! I cannot wait!

There have been SO MANY of you contacting me about my program and sharing your thoughts and insight. Thank you ALL SO MUCH! This means more to me then you realize!

If you are wanting more information on my program or would like to say HI, please contact me!

Goodnight!

Tasha and Jordan

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competition

Meals – Day 1 Monday

Happy Monday!

I wanted to quickly post my meals and snacks today. If you have been following me on my facebook page or instagram account, I have been posting some of my meals there. Ever since I mentioned that I am going to start training for  body/bikini competition, I have been getting massive amounts of emails and messages asking me about my food, fitness, etc.

I am so happy that so many of you are curious and wanting to know what I am doing!

I am planning on learning with all of you since I am just beginning! I have been researching my booty off this past weekend, too! I think the most complicated part is nutrition. I haven’t picked a competition date out yet so I am not going to be super strict about my diet but I am definitely cleaning it up! No more bites of chocolate, frozen yogurt runs, etc. I am eating more plant based protein and I will also be eating lean meat. Not all of the time but I will incorporate it a few times a week โ€“ turkey, chicken, fish.

Here are some of my rules that I am starting to live by:

  • Eat small, frequent meals during the day (5-6)
  • Drink water! I am aiming for 3 liters – 1 gallon
  • Limit my salt
  • Meal prep daily and weekly
  • Cardio + weight training is a MUST!
  • Start measuring my food โ€“ I have never measure my meals so this will be a challenge!
  • Schedule my day! Include times for my cardio, weights, meals, family time, work, etc.
  • Be very conscious about what I am doing โ€“ always have an answer to the WHY!
  • Ask for help! Weights intimidate me so I will be asking for help!
  • Always strive towards my goal! I am constantly looking at contest pictures, reading stories, researching and visualizing! This is SUPER important for me!

I am giving myself the next 90 days to lean down, tone up, practice good eating habits and to mentally prepare for the next step!

Here is the food that I consumed today:

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*When measuring your oats, measure dry. Not cooked. I use 1 packet of organic instant oats with a scoop of Vi Shape protein powder. Heat for a minute or two.*

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* My salad was a few cups of chopped romaine lettuce, 1 teaspoon of dried cranberries, 1 teaspoon of feta cheese, chopped red bell pepper, chopped red onion, 1/3 cup garbanzo beans, a sprinkle of cayenne pepper, dried basil and a splash of olive oil. I added a small dab of coconut oil to my sweet potatoes along with cumin and black pepper. *

I didnโ€™t go to the gym today โ€“ I will be starting my cardio weight training tomorrow! Eeeee! ๐Ÿ™‚

During dinner I sat in on a team call, took notes, drank my water and wrote out my my goals! It is so amazing when you love what you do in your life! Even the stressful times seem not as stressful because your heart is just bursting with passion!

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This is a HUGE step for me! I have always wanted to compete and to be in the best shape of my life! I am ready to take the challenge, push myself to my limits and start taking action! Always go into something whole heartedly!

Leave your comments below! I would love to hear if you have competed! OR what has been your biggest physical accomplishment?

Remember to follow me on facebook, twitter and my instagram account for daily updates! โค

clean eating, dinner, lunch, raw, salad

Raw Summer Salads

As the hot summer sun shines down on me, I crave and eat more raw food than any other time of the year. As my passion for clean eating deepens, it only makes sense to eat most, if not all, of my meals in its most natural state: RAW.

When I coach clients to start incorporating a clean eating lifestyle, I promote eating a diet that is 80% raw food. The most commonly asked question is: How do I eat that much raw? Individuals are afraid that they will become bored and not feel satisfied by eating so much raw food. However, once people start eating a diet high in raw food, they are even more satisfied than before, and they have a greater appreciation for food in its most natural state.

Here are some wonderful salads that you can not only eat in the summer, but these salads are great to serve all year long! They are full of variety, color and nutrients, and they will have your taste buds jumping for joy!

salad1

Shaved Carrot Micro Green Salad โ€“ Kitchen Apparel

salad2

Baby Kale Strawberry Avocado Salad with Lime Cilantro Dressing โ€“ Pickles & Honey

salad3

Rainbow Raw Pad Thai โ€“ Oh She Glows

salad4

Raw Empanadas with Chili Macadamia Filling โ€“ Young and Raw

salad5

Watermelon Jicama Mint Salad โ€“ Rawmazing

salad6

MoRAWccan Salad โ€“ Raw Food Recipes

Healthy Eating, Uncategorized

HOT HOT HOT

Seattle has been HOT!

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We tied with Arizona today! Crazy for this time of year!

Today was spent inside, cleaning the ENTIRE house from top to bottom! Every nook and corner was swept, vacuumed and mopped. What was once a dusty, dog hair zone is now a sparkling home once again! I have been walking around barefoot all night and it feels sooooo good! I love clean hard wood floors!

I did have some lunch at about 11:30 โ€“ I skipped breakfast. Ooops!

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Have you guys heard of Better Bean? They are a Portland based company that specializes in BEANS! I first came in contact with them a year ago and then I met Meagan, one of the owners, at the Seattle Veg Fest this year. Such a sweetheart! I gave her a big hug and congratulated her on this amazing journey she is on!

Their products are fantastic! I love me some beans and no matter what you are craving, they have you covered!

I bought the Cuban Black Beans and ate them straight from the container today. I didnโ€™t even heat them up!

And just look at the ingredient list โ€“ super simple, very clean and packed full of goood stuff!

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I finally showered at 2:45! I was a hot mess after scrubbing the floors, 3 loads of laundry, vacuuming and organizing.

I also made myself a refreshing iced coffee โ€“ first iced coffee of the year!

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I used my Keurig and brewed a K-Cup over ice. Then I added a splash of unsweetened almond milk and a few drops of stevia. So refreshing and good!

Jordan LOVED his first day at his new school! He was naming his new friends, sharing his play time adventures and letting me know how much he enjoyed it! I made him a simple snack of Chobani yogurt and apple slices.

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I too had some apple slices and CBโ€™s Nuts Peanut Butter.

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The rest of the afternoon was spent outside, riding bikes and enjoying the sunshine!

Dinner was light and so good! We grilled up a piece of salmon seasoned with a little garlic power and pepper and I made a fresh spinach salad to go with it.

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I sprinkled some dried basil, oregano, more black pepper and spritzed some fresh lemon juice on top of my piece. 

My salad contained spinach leaves, red onion, kalamata olives, goat cheese, a splash of olive oil and some pepper.

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It was exactly what I was craving!

Before it got too dark we all took a nice walk around the block. It was such a beautiful night out! The lights were reflecting off of the lake and there was a nice, cool breeze. Perfect!

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