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Clean Eating Asian Quinoa Salad

Clean Eating Asian Quinoa Salad

Clean Eating Asian Quinoa Salad

Hey everyone!! We have been experimenting with new ideas for Meatless Mondays. We tried out this yummy goodness last night. It would also make a great side dish this summer with BBQ! I know we will be having the clean eating Asian quinoa salad over and over, this spring and summer season.

Clean Eating Asian Quinoa Salad

FOR THE SALAD:

1 cup quinoa
2 cups vegetable broth
1/4 teaspoon salt
1 cup chopped red cabbage
1 cup shelled and cooked edamame
1 red bell pepper, chopped
1/2 cup shredded carrots
2 tablespoons chopped green onion
1 tablespoon black sesame seeds

FOR THE DRESSING:

1/4 cup lite soy sauce or tamari sauce
1 tablespoon sesame oil
2 tablespoon rice wine vinegar
1/4 cup chopped cilantro
1/4 teaspoon grated ginger
Salt and black pepper, to taste

Clean Eating Asian Quinoa Salad

Clean Eating Asian Quinoa Salad

DIRECTIONS:
Add vegetable broth, quinoa, and salt to a medium saucepan and bring to a boil over medium heat. Once it boils, turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork.

Place the quinoa in a large bowl and add the cabbage, edamame, red pepper, carrots and green onion. Set aside.

In a food processor or blender, add the soy sauce, sesame oil, rice wine vinegar, cilantro, ginger, red pepper flakes, salt, and pepper.

Pour the dressing over the quinoa salad and stir to combine. Sprinkle some black sesame seeds on top of the salad and enjoy!!

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Until next time,
Joanne Barnes-Jung
Independent Beachbody Coach

21 Day Fix Approved Chicken Cacciatore

21 Day Fix  Approved Chicken Cacciatore

21 Day Fix Approved Chicken Cacciatore

We have been trying to find a healthy way to do all of our favorite meals 21 Day Fix Approved. Every week we have been adding something new into the mix. This week it was 21 Day Fix Approved Chicken Cacciatore and it was delicious. I ate the leftovers for lunch for 2 days!! If you do not want to eat the leftovers that many day in a row then freeze some. It taste even better!

Ingredients

  • 1 tsp olive oil
  • 1 lb boneless skinless chicken breast,  sliced into 1 inch pieces
  • 1 medium onion sliced
  • 2 tsp minced garlic
  • 1 medium red bell pepper, sliced
  • 8 oz sliced mushrooms
  • 1 (15 oz) can crushed tomatoes
  • 2 tsp dried basil
  • black pepper (optional)
  • 2 medium zucchini, sliced
  • 1 medium eggplant, sliced into 1 inch strips
  • fresh parsley (garnish)
  • grated parmesan (optional, garnish)

Preparation

  1. Heat olive oil in a pan over medium heat.
  2. Add the chicken to the pan and cook, stirring it frequently. Do this for 3-4 minutes or until browned.
  3. Add onion, garlic, bell pepper, and mushrooms. Cook this stirring frequently for approximately 5 minutes or until the onion is soft.
  4. Add tomatoes, basil and black pepper. Cook this mixture, stirring occasionally for approximately 6 minutes
  5. Add the zucchini and the eggplant. Cook the mixture stirring occasionally for 5-6 minutes and check to make sure the chicken is cooked through.
  6. Garnish with parsley, parmesan or both if you like!
  7. Serve alone or over whole grain pasta, quinoa or rice.
21 Day Fix  Approved Chicken Cacciatore

21 Day Fix Approved Chicken Cacciatore

Nutritional Information (per serving) not including brown rice pasta:
Calories: 246
Total Fat: 7 g
Saturated Fat: 1 g
Cholesterol: 67 mg
Sodium: 538 mg
Carbohydrates: 21 g
Fiber: 8 g
Sugar: 11 g
Protein: 28 g

Containers
2 Greens
1 Red
½ tsp

If you are looking for support during your 21 Day Fix journey, I would love to have you join one of my monthly online accountability groups. Feel free to email me at joannebjung@gmail.com or message me on my Facebook page Clean Eating Mommy.

If we are not already lets connect:
Facebook
Instagram
Twitter
Until next time,
Joanne Barnes-Jung
Independent Beachbody Coach

Parents: Why does everyday feel the same?

groundhog-day

How many of you parents, feel this way?

This past weekend, my husband looked at me and said: “I feel like we are in the movie groundhogs day!’ Yep, we have lost all the spontaneity in our lives. Ever since we had a baby (16 months ago) we do everything on a schedule and very rarely do we stray from it.  For example:

Every week day

  • get up at 6:30am
  • make coffee
  • make breakfast for Emma
  • make shakes for us
  • Jon leaves for work
  • Nap Emma
  • and so on and so on

It never changes. The weekend is the same except, we have brunch at the same diner every weekend and sometimes on both days! There is no variation, right down to every day we go for a walk at the exact same time and go to the same starbucks. The barista even knows our order and sometimes has it ready before I can even order it.

The thing is this never has bothered me, I kind of like it. I find comfort in doing familiar things but Jon on the other hand is getting kind of stir crazy.

So, we have decided to switch it up a little. This past weekend, we actually went out to a different restaurant for brunch. On Sunday instead of brunch at the dinner, we got really crazy and went out for dinner! We rarely go out to dinner because we think Emma will lose it. Guess what? She did a little bit but we all made it out ok.

I usually hate to stray from the napping schedule. Every Mother knows the nightmare of missing a nap and the epic meltdowns that can be the result of missing a nap. I know maybe I need to be a little less uptight about it. This is something Jon has been telling me for months. If she misses a nap it will be ok.

We made a vow to try to switch things up a little more. Before baby, we loved to travel and did it often. This weekend we actually started talking about planning some trips. We are so nervous about traveling with her because of one bad flight. She will never get used to it if we don’t try. I think we can do this, right? I know we can.

How many of you feel like every day, even the weekend is exactly the same?

21 DFX- From Miles To Muscles

Team Inspire pic

I am a runner – plain and simple. I’ve never truly enjoyed the weightlifting and cardio classes. There is something about lacing up your shoes, meeting a few of you best gal friends and starting that Garmin watch. With running, you have a time at the end to beat, you have a set mileage you want to run and when you hit that, you feel accomplished. Recently, I slowed down on the mileage and decided to step out of my comfort zone and do the 21 Day Fix Extreme (DFX). I truly feel this workout has helped me view the way I look at eating, running and strength training differently.

In May, I ran the Pittsburgh Half Marathon with two of my best friends for the fifth time. We love this race! There is something about running the streets of Pittsburgh and calling yourself a #Runner of Steel. Normally, I am glued to my watch trying to make sure I am on pace to hit my goal time.  However, this year I was unable to train liked I wanted to so I ran with my friends and I ran for ME! What an experience! I laughed, took selfies and stole a quick kiss from my hubby who was there cheering me on! I forgot how much I loved running and how fun it can be!

Even though I love running and spending time with friends, I was finding that I felt as if I HAD to get out there and I was freaking out I missed a run on my schedule. After the Pittsburgh Half, I decided not to sign up for a race for a while and planned to log in a few miles here and there.  I really wanted to focus on strength training and start the 21 DFX. Best. Decision. Ever.

In the beginning of the program, I was intimidated by those cute little colored containers. According to my bracket, I was only allowed to have two of the purple (fruit). What in the world!? I eat fruit all day long like it’s my job. I’m not even going to express my feelings of the two yellow (carbs). At a loss, I couldn’t figure out how I was going to make this puzzle happen. After a day or two, I realized this was simple and previously my portions were out of control and I lacked protein (red) and veggies (green). Oh – and I discovered plain Greek yogurt – my new best friend!

In additional to the food plan, I am loving the workouts. I never realized how weak my upper body really was before I started this program. Yeah, I could go out and run for a couple of hours straight, but I continuously used the same muscles over and over. Most days I wake up with that good kind of sore that makes me realize I worked some muscle I didn’t know I had!

Yesterday, I laced up my shoes and met one of my friends for National Running Day. It was such a delight to be out there again not feeling like I have to, but knowing that I wanted to! I hadn’t run in a couple of days and I missed it. I was eager to get out there and just enjoy the beautiful morning. I am so thankful I have found a balance with running and the 21 DFX workouts!

Steph and Crystal

It is so easy to make excuses as to why you can’t work out – I get it! I am a wife, mom of two small boys (three and five) and I work full-time. There are so many times I want to just grab a pizza on my way home to hurry and eat before rushing out the door to soccer.

I truly believe that once you get into a routine and see results it becomes an addiction! They say doing something for 21 days makes it a habit, right!?

Here are a few things that have allowed me to get through the 21 DFX and even start it up again:

  • Meal Prep: On Sunday’s, I cut up veggies, fruits and pre-measure stuff into Tupperware and plastic bags so I can save a few extra minutes. I also make a schedule of what I am going to eat the entire week and really try to stick with that.
  • Accountability Partner: Right now, my accountability partner is actually my husband. He is doing the Body Best Program. It’s nice to have someone keeping you accountable (especially for those early morning wake-up calls and with the clean eating!)
  • Schedule Your Workouts: If it’s written on a calendar, it’s much easier to make time to exercise. As hard as it is, I’ve been trying to get in the early morning workouts. After getting home from work, it is much more enticing to want to play outside with my boys than to work out! Believe me, you will thank yourself for getting up in the morning and they will thank you too!
  • Step Out of Your Comfort Zone: I had always been intimidated with weight training and worried if I didn’t run I would lose all my endurance. I have found a great balance with running and the 21 DFX. I feel stronger and empowered – which is an awesome feeling!
  • Don’t Let Set-Backs Be Your Enemy: I don’t claim to be an expert of perfect at eating clean and working out. Do I miss workouts or eat a couple of slices of pizza? Of course! Do I beat myself up? Nope! I used to, but then I realized I’m human. If we are going for ice cream with my sons, I’m not going to miss that opportunity to indulge and enjoy with them! Don’t let one meal ruin your day! One bad meal won’t make you fat just like one good meal won’t make you skinny.”
  • Love What You Do: Prior to going on vacation, how much research do you do about your resort or condo? You want to know all about it. Why wouldn’t you do that with your own body?? Do your research and really enjoy the workout that you are doing! Beach Body has tons of literature and options – you are sure to find something that you enjoy. Do your research and make sure it’s a fit for you!

Pitt Half Photo

Essentials for a Road Racing Mom & Toddler!

Guest Blogger Liz daRosa @lizdaRosa

I’ve been a road racer on and off since 2002. In the last few years I’ve been able to dedicate more time to it; my husband is a runner so it’s a great thing we can do together.

Once we had kids I had to seek out road races that allowed strollers many times that require multiple emails with the race coordinator. I wish all race management companies would clearly list if strollers are allowed. I don’t get upset if a race doesn’t allow strollers, it’s just nice to know so I don’t waste anyone’s time.

We have two little ones, Leo is 3 ½ and Izzy is 19 months. Before Izzy, my husband was the one who raced with the stroller, he was in the Army for 23 years and my argument was he was used to extra weight from a pack! This strategy worked until Izzy came along and my husband didn’t jump up and down at the “Let’s get a double-racing stroller honey” discussion. So now we both race with a stroller.

Here are my tips for road racing with a toddler in tow.

Essential for Training Days:

  • Fitness for Both: Take her to the park for 30 minutes before you train. Both of us get in our exercise!

Essentials for Pre-Race Day for My Toddler:

  • Warmth: Her race day outfit is multiple layers that I can peel off and stash in the bin under the stroller if she gets too warm. I always put a hat on her, no matter what the weather; it always seems to be windy on race day!
  • Accidents & Nourishment: A bag with a change of clothes, a diaper, travel container of wipes, a cup filled with water and a healthy snack (she loves organic fruit snacks & they are low in sugar so I love them too!).
  • Weather: The ‘must’ is a medium-weight blanket. Even on days when it is projected to be mid-70’s. Since races start at 7am or 8am and you need to arrive early, it’s chilly at 6am!
  • Fun: The ‘extra’ is a fave book which keeps her busy while we are lined up with the other races waiting to start.

Essentials for Pre-Race Day for Me:

  • Comfort/fit/function: I try on my outfit – it may sound silly but if I don’t feel good and, just as important, feel that I look good in my outfit I need find something else to wear.
  • Weather: I also locate a headband, racing gloves and sunnies. Even in the most ideal racing conditions you don’t know until you get there if you may need these.

Essentials on Race Day for My Toddler:

  • Lovely Distribution of Labor: I set out the clothes & my husband dresses her (I’m very lucky) so I can get ready and make sure the kids’ bags are ready.
  • Protection: She gets slathered with baby sunscreen 55+ no matter what temperature is projected!
  • Communication: I talk about the race with her. Even when I took her on our first race when she was 8 months old, it seemed very natural to talk to her about what we were going to do and get her involved in the activity. Every day she’s adding words to her vocabulary and I look forward to talking with her about our upcoming races. I want her to know that training and racing are activities we do together, not one that I do and she’s just along for the ride (no pun intended).
Me & Izzy after finishing the Earth Day 5K, Ft. Meade on April 26, 2015

Me & Izzy after finishing the Earth Day 5K, Ft. Meade on April 26, 2015

Essentials on Race Day for Me:

  • My Kick-Start: Caffeine! I just need a little jolt before a race and the warmth helps too when cold outside.
  • Protection: Sunscreen 55+ regardless of the time of the race. I figure it’s a good habit to get into for myself and to show my children the importance of sunscreen especially when you plan on being outside for extended periods.

Race season has just gotten underway and I’m excited about racing with Izzy and finding even more ways to reach my fitness goals, modeling fitness and outdoor activities for my little ones while getting in better shape.

Let me know if there are ‘essentials’ you’ve found that I missed.

Run Your Own Race & have fun! Liz

About the Author: Liz daRosa is a mompreneur, a career coach and small business consultant who lives in Howard County, Maryland. She blogs career, motivation & productivity strategies at Your Career Coach, Liz (http://lizbeardmoredarosa.com). This racing season you’ll find her doing the Ft. Meade Racing Series (with Izzy) and the Women’s Distance Festival Grand Prix Series 5Ks among other races around Maryland/PA/VA.

Looking for Mommy Guest Bloggers

Looking for Mommy Guest Bloggers

Looking for Mommy Guest Bloggers

Hey guys! I am reaching out because I would love to feature some awesome mommy’s as guest bloggers here at cleaneatingmommy.com.  I am well on my way to trying to build a mommy community and would love for some of you to share your mommy perspectives. You do not have to be an experienced writer, just a mom with an opinion and some tips to share. We are hoping to feature fit moms with a passion for clean eating, health and parenting! I have a lot of success in the past, featuring guest bloggers over at nycfitfoodfashion.com and would love to do it again over here at clean eating mommy.

Mommy guest bloggers, reach out via email at nycfitfoodfashion@gmail.com and let’s chat. I can not wait to hear from you!

Image courtesy of sattva at FreeDigitalPhotos.net

Changing tables in men’s rooms

Can we get changing tables in the men's rooms!

Can we get changing tables in the men’s rooms!

Thanks to Ashton Kutcher changing tables in men’s rooms have become a hot topic. This is a discussion Jon and I have had on many frustrating occasions. Why are there never any changing tables in men’s rooms?

The times have changed and a lot of Dad’s now are changing diapers. Also what about all the different types of families that are out there now. You have single Dad’s and Dad’s of the same-sex. How are these men going to change their child when they are out?

We are often out and Emma needs to be changed that is a fact of parenthood. There are times that we are out and Jon notices that I am engrossed in a conversation or something and wants to change her. He always asks but is always met with the same answer: no there is no changing tables in the men’s rooms. The task always falls on me to do all of the changing when we are out in public.

Being New Yorker’s, we also have another struggle. It is common to have no changing tables at all in restaurants. Yep, it is not only that there is no changing tables in men’s rooms. There are none at all. It is rare that we go to a restaurant that has one. If they do, believe me we remember it and go there often. We have been in family establishments and had Emma do her business ( not the non-stinky kind) and have had no where to change her. Instead of letting her sit in her own filth, we have to rush and leave as fast as we can. Sounds like a good time right?

Hopefully, things will start changing eventually but I am not so sure that the changing table situation will change here in New York City. It definitely is one of the things that makes it harder to parent here than in other places. I am not only pleading with public places to start putting changing tables in men’s room but pleading with NYC businesses to put changing tables in both restrooms!

I just had to vent on this topic because it really irritates me.

Image courtesy of Sujin Jetkasettakorn at FreeDigitalPhotos.net