Cure late night binges in 4 steps [Tracy's Tips n Treats]

Step #1

Make sure you eat regularly throughout the day

When you keep a consistent meal plan your body is constantly satisfied. The best is to eat a good quality protein and fat with vegetables at every meal. I like to try hemp seeds, chia seeds, pumpkin seeds, walnuts, almond butter, organic eggs, organic grass fed meat, dark leafy greens, avocados, coconut oil, quinoa, with whatever vegetables are local and fresh!


Step #2
Uncover what foods you crave

Most people actually crave what is "bad" for them. Do you have issues with dairy, sugar, caffeine, etc? So, make sure that these foods are NOT in your dinner. If you love sweets for dessert than have it for lunch, or eventually you can wean it out for just "special" times :)


Step #3
Get Good Sleep

When you are tired you will actually crave food for energy, and generally the wrong types of food/drinks that make you even more tired afterwards. Easiest way to help your adrenals is to make sure you are getting proper sleep and keep it consistent. For example, try to get to bed at the same time every night and get an average of 8 hours (length depends a bit for every person). To make sure you go to bed at the same time every night do NOT drink caffeine in the evening!


Step #4
Don't drink your calories

If you have sugary, liquid calories in the form of sodas, juices, lattes, sports drinks, iced teas, "diet" anything, it will spike your insulin and blood sugar and will cause cravings. And, hopefully you have learned that cravings will offer the not so nice crash later, which make you crave them even more later on. If you choose to have a drink with dinner I recommend having room temp lemon water, no milk or juice or whatever else is filled with sugar, caffeine or diet drinks.



What tip step can you start to implement this week? Please share on my Facebook page: https://www.facebook.com/pages/tracys-total-wellness-relax-renew-revitalize/115755598535657




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5 Fat Buring Foods & Stuffed Zucchini [Tracy's Tips n Treats]

Welcome to my NEW and IMPROVED BLOG!! 

Tracy's Tip and Treat's

Weekly Simple steps to get happier and healthier plus a fresh and fantastic recipes!








___________Tracy's Tips >>> 5 Fat Burning Foods

 

1. Flax, Chia or Hemp

Great Source of Omega-3, fiber and protein.

Action Step: Add the ground versions to your favorite smoothie or the full seeds to salads and stir-fry.


2.  Leafy Greens

Kale, Spinach, Beet Greens, Arugula and many more.

Action Step: Integrate 1 leafy green a day into your diet. Get as many leafy greens local or organic, as many are a part of The Dirty Dozen


3. Berries

Best are Raspberries and Blueberries. Again, get organic OR local :)

Action Step: Eat in smoothies, as a snack or even bake with! Check out one of my many Healthy Blueberry Recipe: Blueberry Lemon Bars


4.  Coconut Oil 

This is a plant based medium chain saturated fat, so it is beneficial! Actually boosts metabolism.

Action Step: Add into smoothies, saute foods with it and even bake with it. Check this blog for many recipes or find me on Pinterest!


5. Grass Fed Beef

High in Vitamin B12 and CLA (Congegated linogated acid) that will allow the body to burn fat!

Action Step: You must, must, must buy grass fed organic beef. Traditional beef is filled with antibiotics and hormones. Make your favorite meatloaf, burgers or meat sauce. Look for some great recipes with a healthy breadcrumb recipe!







_____________Tracy's Treat >>> Stuffed Zucchini

Ingredients:

-  3-4 Zucchini (Organic or local as they are highly genetically modified) or get a nice huge one from the garden.
- 1/2 chopped onion
- 1/2 red bell pepper (part of Dirty Dozen so please get local or organic)
- 2 tsp coconut oil
- 1 lb. grass fed beef
- 1 tsp All Purpose Seasoning
- 1 tsp chopped or minced garlic
- 1/2 tsp ground fennel seed (Optional)
- 1 cup cooked white basmati rice (I've found this to be the easiest rice to digest for anyone)
- 1/2 cup finely chopped fresh basil
-  2 & 1/4 cup chicken broth



Instructions:

1. Bring 2 cups chicken broth to a boil and then cook rice.

2. Preheat oven to 375 F.

3.  Cut and stem zucchini. Use a spoon scoop out and discard flesh and seeds, leaving 1/2 inch of the flesh intact. Cut a thin slice on bottom if they are rolling around.

4. Place zucchini in roasting pan and place in oven while it is preheating to start to soften it.

5. Heat oil in a deep frying pan. Saute on medium/high the onions and peppers just as they soften (aprox 5 minutes).

6. Set onion aside and brown the meat with the all purpose seasoning, fennel (optional) and garlic.

7. Reduce heat to low and add rice, chopped basil, chicken stock and stir.

8. Remove Zucchini and add in ingredients. Place in oven and cook uncovered for about 20 minutes until filling is slightly browned)



(Resource: Tips > Draxe.com, Treats recipe and picture > kalynskitchen.com, Fire Picture > instructable.com)




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Cilantro Lime Shrimp Kebobs [Tracy's Paleo Recipes]

Ingredients: 

- 32 jumbo raw shrimp (peeled and de-veined)

- 3 cloves crushed garlic

- Olive Oil or Coconut Oil Cooking Spray

- 1 tsp Sea Salt or Himalayan Pink Salt

- 1 1/2 tsp ground cumin

- 1/4 cup chopped fresh cilantro

- 16 bamboo skewers

- 24 slices of limes (about 3 large limes)

- 1 large lime cut into 8 wedges (for juice)

Directions:

1. Heat grill on medium and spray with oil.

2. Seasonal shrimp with garlic, salt, cumin, and half of cilantro.

3. Add shrimp and lime slices to kebobs (beginning and ending with shrimp)

4. Grill shrimp turning occasionally (1-2 minutes  on each side) until they turn opaque.

5. Add remaining cilantro and squeeze lime juice on top. Serves about 8 kebobs.

(Resource: Skinnytaste.com)

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Frozen Watermelon Popsicles [Tracy's Paleo Recipe]

Ingredients:

 
- 8 Watermelon Wedges 
(Local/Organic Seedless Watermelon Best)

- 8 Popsicle Sticks



 Directions:


1. Clean watermelon well. Scrub and rinse with vinegar/water mixture to clean best.

2. Cut watermelon into wedges and insert popsicle sticks into the rind.

3. Place on baking sheet and put in freezer overnight or until frozen (about 1-2 hours).

4. Enjoy immediately. 




(Resource: Realsimple.com, Hot Plate Community)





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Banana Chocolate Bon Bons [Tracy's Paleo Recipe]

Ingredients:

- 3 ripe bananas
- 1/2 cup creamy peanut butter (I prefer organic as peanuts are genetically modified)
- 2 tbsp coconut oil
- 10 oz semi-sweet chocolate chips (or carob chips) (dairy free option try Almond Dream Brand)
- 1/2 cup finely chopped organic honey roasted peanuts (optional)
- small Popsicle sticks


Directions:

1. Peel bananas and slice into medium-thick round slices.

2. Put peanut butter into Ziploc bag. cut a small corner or one side.

3. Squeeze out about 1 tsp onto half of the banana slices.

4. Top with the other slices to make banana sandwich.

5. Using Popsicle sticks hold the banana while you insert stick in the middle through both bananas so the peanut butter doesn't ooze out.

6. Place little sandwiches on parchment paper.

7. Place in freezer for 30 minutes.

8. Place 2 inches of water in a saucepan and bring to simmer. Place chocolate chips and coconut oil in medium heat resistant bowl. Place the bowl over the the simmered water and stir frequently while it melts.

9. Transfer the melted chocolate into a medium drinking glass.

10. Dip the sandwiches completely into the chocolate.

11. After dipping return to freezer for 2 hours.

(Bananas will last for 1-2 weeks in freezer)

(Resource: joythebaker.com)




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Sage Chicken

Ingredients:

- 4 tbsp Olive Oil
- 4 boneless skinless chicken breast halves (I prefer organic)
- Salt and Pepper to taste
- 1 tbsp coconut flour sifted
- 1 tbsp tapioca starch
- 1/2 cup chicken broth
- 1/2 cup dry white wine
- 1 tbsp sage leaves

Directions:

1.Warm 2 tbsp oil in a large skillet on medium0high heat. Pat the chicken dry and season with salt and pepper.
2. Cook until golden brown about 6 minutes flipping 1-2 times. Remove chicken from pan and set aside.
3. Reduce the heat to medium and add in rest of the oil. Sprinkle the flour and cook while whisking until mixture is golden brown.
4. Whisk in the wine and broth. Bring to a simmer and add chicken back in.
5. Place the sage leaves on top of chicken. Cover pan and reduce to low-simmer and cook about 6-10 minutes.

(Resource: All You magazine)

 

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Baked Eggs in Avocado

(serves 1-2 people)

Ingredients:

- 1 Avocado cut into half and pit removed

- 2 eggs (I prefer organic or using egg whites)

- Fresh bruschetta (optional)

- Cayenne Pepper (optional)

- Salt and Pepper to taste

- 1 tbsp chopped Chives (optional)

- Your favorite hot sauce (optional)

Directions:

1. Preheat oven to 180 degrees.

2. Cut avocado and remove pit. Scoop out a little more of the center so the egg will fit.

3. Crack an egg into each hole in the avocado. You can use egg whites if you prefer.

4. Sprinkle with the spices, chives and bruschetta according to your taste.

5. Bake at 180 degrees until egg is cooked until you like. I prefer 15 minutes.

(Resource: fitsugar.com)

 

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