Detox/Cleanse Week 1 & Tri-Training Week 2 in Review

I last updated you just one full day into my cleanse. As I sat down to write on day 3 or 4, I realized, it would be horribly boring for you to read, so I decided, less is more.

Mango Smoothie

It's Sunday night, and week one is nearly complete. I managed to stick through it the whole time! Pretty amazing considering the temptations I had to face. On Day 2, we had a birthday lunch scheduled at work, I contemplated skipping, but I knew I didn't want to. So instead I looked at the menu and found a salad that would "mostly" work. This is a good tip in general, that I learned from a friend. When you want to stick to a plan, checkout the online menu first, and pick what you are going to eat. Then, when you are at the restaurant, you will be less tempted to go off your plan. As it turned out- it snowed like crazy on Monday night and the two birthday guests could not make it in. Crisis averted! Thankfully, I had brought the broccoli soup, for just this reason!

Beet and Spinach Salad

The next big temptation was Thursday... bowling night. I managed to make it through the night without drinking. At first it was pretty easy... but it's amazing how pushy your friends get once they start drinking. It actually wasn't that hard to say no, it's just that there was constant pressure... more annoying than frustrating.

I was nervous about the weekend, but I kept pretty busy and that helped. I know I'm a snacker when I'm home! I was not good about drinking water though-- I never am at home! It's probably good that I work 5 days a week!

Since this week was really low on the protein scale, I was a little nervous about how it would affect my training. If you've scanned the cleanse info, it says to stick to stretching this week, and don't be too active. This was not a problem for me. I completed all of my workouts as planned, with the exception of waking up Saturday morning with a headache that limited my interest in pushing myself. (when I got home from the gym, I used Peppermint oil, and it was gone before I got out of the shower- hindsight). Perhaps less healthy eaters would struggle more with energy levels, but I had no problems.

Sweet potato and Red Lentil Soup

I'm really looking forward to adding grains to the program! One of the things I've struggled the most with is not feeling full. I miss the satisfaction that only comes with grains!

Be sure to check the Whole Living website for these awesome recipes!

Mushroom Pepper Spinach

I love spinach, and I eat it regularly. I feel like no meal is complete if it doesn't have something green, so spinach is an easy fix. I saw a recipe similar to this one the other day, and had to try it.

Ingredients:

Mushroom Pepper Spinach

2 cups spinch
1 cup mushrooms (cut into chunks, not sliced)
1/2 yellow (red or green) pepper cut into strips.
olive oil

Heat a non-stick pan over medium-high heat. Lightly spray with non-stick spray or a teaspoon of olive oil. Add mushrooms and peppers and cook until browned. Do not add salt! When peppers are cooked to desired texture, remove pan from heat. If you want spinach completely wilted, do this next step immediately, if you prefer more of a "salad" then a "side dish" wait about 5 minutes or until pan has slightly cooled.Add spinach and a drizzle of olive oil.  Mix well, salt and pepper to taste and serve.

This makes one large serving! Pictured here with Maple-Mustard Salmon!

Vegetable Beef Soup

A good healthy vegetable beef soup can be made with your pantry staples (if you consider hamburger a pantry staple!). It's an easy, go to soup for me.

Ingredients:
1 lb lean ground beef
1 medium onion, finely chopped

1 can of petite diced tomatoes

1 can of cannelini beans (drained and rinsed)*

1 box of low sodium beef stock

2 cups of chopped fresh or frozen veggies**

1 cup chopped fresh Spinach

Heat 1 Tbls of Olive Oil in a large stock pot over medium heat. Add ground beef and onion and cook until meat is browned. If you are using very lean ground beef, the extra fat will just be absorbed into the meat and onions. Add remaining ingredients (except Spinach) and bring to a simmer. Simmer until veggies are tender. Add Spinach, stirring into soup until it wilts. Serve!

* Draining and Rinsing canned beans eliminates nearly 40% of the sodium content. This can be done with any canned veggies you may use in your cooking as well.

**Use any combination of veggies you like; carrots, corn, peas, mushrooms, green beans, zucchini. Even small potato or sweet potato could be used.

Veg- Out Pasta Sauce

I love spaghetti sauce. There, I said it... I love it! And guess what? Tomato based pasta sauces are super easy to make even healthier.

Start with a good jarred sauce (avoid sauce in aluminum cans). I like Newman's Own, Healthy Choice, or Emeril's... but find one you like, because everyone likes different things. Avoid ones with meat in them, it's so easy to add your leaner ground beef or chicken!

Tonight I made a pasta in honor of all my friends who begin walking the Minneapolis Breast Cancer 3 Day tomorrow... I know they are all home carb-loading!

Here's just one of the many ways to veg out your spaghetti sauce . This makes 2 good sauce servings, but the more veggies you add the bigger it will go! Careful not to go too overboard... stick to 2-3 of your favorite veggies.


Veg-out your spaghetti sauce



2 cups (dry) short cut pasta. (whole wheat preffered)

1/4 lb lean ground beef (optional)

1/4 cup chopped onion
1/2 med zucchini diced (or 1/2 cup chopped mushrooms)
1 handful of fresh spinach, chopped
1 cup jarred spaghetti sauce

Bring water to a boil and cook pasta per manufacturer's directions.

While pasta is cooking
1. If using, begin to  brown hamburger in Medium skillet, adding onions and zucchini while meat it still pink but partially cooked. (if not using hamburger, simply sautee veggies in 1 tsp olive oil until tender)
2. When hamburger is browned and veggies are tender, add  jarred sauce, and bring to a bubble.
3. Turn off heat, and fold in spinach until it wilts. If sauce is too thick add 2 Tbls of water.
4. Serve over cooked pasta.

Makes 2-3 portions.

Pesto Pasta

I made this on a whim last Saturday after a long bike ride. I was looking to use up some things out of the fridge/cupboard. I was pleased with the outcome! This is for a single serving, but can easily be doubled or more!



Pesto Pasta





½ cup of whole wheat medium shells (dry)

¼ cup diced tomatoes

¼ cup sliced onion

1 handful of fresh spinach

½ tablespoon prepared pesto

1 tablespoon of EVOO

Salt & Pepper





Prepare noodles per package directions- careful not to overcook! Reserve a couple tablespoons of starchy water when you drain the pasta.





Heat EVOO over medium heat. Add tomatoes and onion. Sautee until veggies are tender (5 minutes). Stir in pesto and half of reserved pasta water, until pesto is loose. Add cooked pasta and spinach. Stir until pesto is equally distributed and spinach is slightly wilted. Add more starchy water if needed. Salt and pepper to taste.

Makes 1 serving.