Clean Eat Recipe :: Jamie Eason's Chocolate Protein Bars

It looks like a big batch of sugar-laden brownies, doesn't it?  Well, you should know by now that we do not eat brownies...these are Jamie Eason's Chocolate Protein Bars!  Try them, they are delicious!  Store bought protein bars are usually loaded with sugar and other added artificial ingredients.  Try making your own so that you have something clean to grab when you are running short on time!  You can read more about when we eat these protein bars in the post about our daily food.

Ingredients:
1 cup oat flour
4 egg whites
2 scoops of Vanilla Whey Protein Powder (Choose a clean protein powder! We use MRM 100% All Natural Whey.)
1/3 cup (or less) Stevia in the Raw
1/2 tsp baking soda
1/4 tsp salt
8 oz berry flavored baby food
3 tbsp baking cocoa
4 oz water

Directions:
1. Preheat oven to 350 degrees.
2. Mix the following together in a large bowl:
      - Oat Flour
      - Protein Powder
      - Baking Soda
      - Salt
      - Baking Cocoa
3. Mix the following together in a small bowl:
      - Egg Whites
      - Stevia in the Raw
      - Baby Food
      - Water
4. Combine the ingredients from the small bowl into the large bowl and mix together.
5. Spray 8X8 dish (I use Pyrex) with non-stick spray & add batter to the dish.
6. Bake for 20-30 minutes in oven.

Makes 16 squares
Serving size = 2 bars

Macros
Calories: 96
Fat: 1.4 g
Carbs: 12 g
Protein: 10 g

He & She Tip:  We bake ours for 23 minutes so they are "gooey" like brownies.  Once the protein bars have cooled, separate them into Ziploc bags or Saran Wrap so you can grab-and-go!  You MUST store these in the refrigerator or freezer as they will spoil because they have no preservatives!

- Whitney

*Recipe from BodyBuilding.com.  You can find it here.

Motivational Monday :: Make No Excuse!

We spend so much time making excuses that if we would get up and just do it, we would actually have more time! I don't know about you, but I am a fan of NBC's The Biggest Loser. Let's use this season's motto as our week's inspiration - NO EXCUSES!

Source: soon2befit.tumblr.com via He and She on Pinterest

Source: where-the-heart-is.tumblr.com via He and She on Pinterest

Source: ancora-imparo.tumblr.com via He and She on Pinterest

Source: sunshinem0n5t3r.tumblr.com via He and She on Pinterest

Happy Monday! GO hit the gym - you've GOT this!
Tiff

Clean Eat Recipe :: Banana Walnut Protein Pancakes

What? You can eat pancakes that are clean? Yep! You got it!  Not only did this month's Oxygen Magazine have an AMAZING smoothie recipe, but it has a pancake recipe that is "to die for"! Jim and I have already had these twice and I just have to say, iHop has nothin' on me with this recipe!

Banana Walnut Protein Pancakes

Oxygen Magazine, March 2012, "Breakfast is Served," pg 84

Ingredients:

3 small bananas

1/2 c chopped walnuts

6 egg whites

------

1 c rolled oats

1 tbsp ground flax

1 tbsp wheat germ

2 tbsp protein powder

2 tsp ground cinnamon

1/2 tsp sea salt

------

1 tsp vanilla

2 tsp maple syrup (not Aunt Jemima y'all - the REAL stuff!)

1/2 c plain low-fat Greek yogurt

Directions:
1. In a shallow bowl, mash bananas until smooth. Add walnuts; set aside.
2. Beat egg whites until stiff. Set aside.
3. In a large prep bowl, combine dry ingredients.
4. In another bowl, combine the mashed bananas, walnuts and egg whites with wet ingredients. Add the dry ingredients to the wet ingredients and mix gently to combine.
5. Heat a skillet on medium-high heat with a light coat of cooking oil (canola or coconut). Pour about 1/4 c of batter for each pancake (yes, those are large pancakes!). Cook on one side until bubbles appear on top, then flip to cook the other side, about 2 minutes per side. Repeat until all batter has been used. Serve.

He & She Tip: You will be cleaning bowls 'till the cows come home! Yes, it's a little labor intensive, but I promise the reward is well worth it!

Serving Info:
Makes 8 servings. Approximate Nutrient Info: Cal - 160, Fat - 6g, Sat Fat - 1g, Sodium - 180mg, Carbs - 20g, Dietary Fiber - 3g, Sugars - 6g, Protein - 9g, Iron - 3mg.

Why not try these for Brinner? Good luck!
Tiffany

Motivational Monday :: Eat to Live, Don't Live to Eat

People think that just because they work out they can eat whatever they want...well it doesn't work that way!  Plus, your time is valuable...why spend so much time in the gym just to waste it with a bad diet?  You EARN your body & YOU control everything you put in it!

Source: arthletic.tumbler.com via He and She on Pinterest

Source: train-eat-sleep.tumblr.com via He and She on Pinterest

Source: teenytiny-me.tumblr.com via He and She on Pinterest

Now get up, and get moving! You GOT THIS!

- Whitney

He and She Slow Cook :: Salsa Chicken

Want an easy and tasty recipe that will last you all week?  The recipe below for salsa chicken is very easy to make and can be easily tailored to your taste buds.  You can serve this chicken over brown rice, use it on a salad or wrap it up in a clean tortilla!

Ingredients:
3-4 lbs of boneless, skinless chicken breasts
4 large diced tomatoes
1.5 cups (roughly) of your favorite salsa
2 tbsp granulated garlic
2 tbsp red pepper flakes
1 tbsp black pepper
1 tsp cayenne pepper (if you want to make it spicy)

Directions:

1.  Mix all ingredients in crock pot and cook on low for at least 7 hours.
2.  After 7 hours, shred the chicken in the crock pot and let it cool before placing it in a container.

He & She Tip: Add sliced onion, bell peppers, cilantro, lime, or your favorite pepper to enhance the flavor.

Here is a close-up!

He & She Tip: We store ours in a Ziploc container so that each night we can weigh exactly how much we need for the next day.  The Ziploc container we use holds 9 cups.

Macros (based on a 6 oz serving):
Calories: 160
Fat: 2g
Carbs: 2g
Protein: 36g

If you liked this then try our "Italian Stallion" Crock Pot Chicken!

Enjoy!

-Scott

Clean Eat Recipe :: Pear and Sage Stuffed Pork Chops

I've been a little behind in my magazine reading... bad for me, but good for you! I finally got around to making the Pear and Sage (I forgot the sage and they were oh so fabulous - whoops!) Stuffed Pork Chops from the December 2011 issue of Oxygen Magazine. I think that these are the best tasting pork chops that I have EVER had! (Yes, I really said that - EVER!)

Pear and Sage Stuffed Pork Chops

"Feast and Stay Fit", Oxygen Magazine, December 2011, pg 96

Ingredients:

4 thick, boneless pork chops

1/4 c whole wheat pastry flour

1/4 tsp sea salt

1/8 tsp ground black pepper

1 tbsp olive oil

1/4 c yellow onion, chopped

1 stalk celery, minced

1 slice whole wheat bread, cubed

1 pear, cored and diced

1 tsp dried sage

1 tsp fresh rosemary, finely minced

Cooking spray 

Directions:

1. Trim away fat and cut a pocket into each chop.

2. Combine flour, salt and pepper on a plate and dredge chops in flour mixture.

3. Sear chops to brown in a skillet sprayed with cooking oil, about 5 minutes on each side. Add some water to pant to deglaze and pull up any brown bits. Remove chops from the pan and set aside.

4. Add oil to pan and saute onion and celery. Add bread cubes, pear, sage and rosemary. Moisten with 2 tablespoons of water, or more if needed.

5. Stuff chops with cooked mixture. Place a toothpick in each cop to hold together.

6. Place in a baking dish coated with cooking spray. Pour any residual liquid over chops, cover and bake at 350 degrees F for 30 minutes, until center is no longer pink and internal temperature reaches 145 degrees F. Serve.

You cannot go wrong with this recipe! The sweet combination from the pears mixed with the onion and celery is absolutely amazing!

Enjoy!

Tiffany

She Sweats :: CALLING ALL LADIES! Come "Muddin" with us!

The He and She Crew (boys excluded!), Tiffany and Whitney, will be participating in the Dirty Girl, a ladies-only mud run on April 28, 2012 in Atlanta, GA.  We would LOVE for you to join us!

We will be racing as the "She Sweats" team and will be designing some pretty AMAZING outfits including shirts and/or tanks to help fuel our muddiness! Email us at thegang@heandsheeatclean.com once you register and let us know if you are interested in purchasing a tee or tank to wear (specify preference).  We will post the design in the next week or so, so keep an eye out for it!

Source: facebook.com via He and She on Pinterest

Here's the skinny:
1. Go to imAthlete.com to signup. Follow this link to the exact page of the event for more info.
2. Once at the event screen, click on the orange button to the upper right hand corner of the screen entitled "REGISTER for this event."
3. Make sure you register for the 10:15 wave - this is the wave/heat our team is running in. If it's full for some reason, try the 10:30 or the 10:00!
4. Fill out all necessary information. Make sure you signup as a "Team Member."
5. Once you choose "Team Member," you will be provided with a drop down box further down the registration page in which you should choose our team name - "She Sweats."
6. Complete your registration and you are good to go!

We can't wait to see you in April!
Tiffany

Motivational Monday :: Let's Get it Right People!

You only have one chance to make a first opinion, right? Start today and be the example you want to see.

Here's a little motivation for you this Monday!

Source: myfitnesspal.com via Allison on Pinterest

Source: chasingkristina.tumblr.com via He and She on Pinterest

Source: reblogthisworkout.tumblr.com via He and She on Pinterest

Now get up, and get moving! You GOT THIS!

Tiffany

Clean Shopping (Part 1) :: Costco

Are you asking yourself where to buy clean food?  Well, most of your regular grocery stores carry it...you just have to know what to look for and where to look for it!  Hopefully, this will give you some ideas of what we buy and where we buy it!

We buy most of our clean food at Costco & Publix.  We also utilize Amazon's Subscribe & Save service for items that are not commonly carried in grocery stores.  When we are near Whole Foods or Trader Joes we take advantage & stock up, especially on the bulk dry goods like steel cut oats, brown rice, beans, lentils, and nuts!  Also, we purchase some of our supplements at Stronger Nutrition.  All of our readers can can go Stronger Nutrition's website & enter the referral code "EATCLEAN" under the "Coupon Codes & Discounts" section of your cart for 10% off your first order!

This week we will share with you what we purchase at Costco.  We have included prices but remember that prices and availability vary by region.

Weekly:

Organic Spinach $4.29 (1 lb)

Red Bell Peppers $5.79 (6 count)

Broccoli $4.79 (3 lbs)

Celery $3.89 (4 count)

Kirkland Nonfat Greek Yogurt $6.99 (2/32 oz) OR Fage Nonfat Greek Yogurt $4.99 (2.2 lb)

Eggs $3.69 (2/1.5 dz) OR if you have room in your refrigerator you can purchase 7.5 dz for $8.49
Organic Cage Free Eggs $6.99 (2 dz) 

Boneless Skinless Chicken Breasts $2.99 per lb
Organic Boneless Skinless Chicken Breasts 5.99 per lb

Bi-Weekly:

Natural Peanut Butter $9.99 (2/40 oz)
Almond Butter $5.99 (26 oz)

Walnuts $14.99 (48 oz)

Almonds $9.89 (48 oz)

Organic Brown Rice $9.59 (6 lb)

Organic Quinoa $9.69 (4 lb)

Occasionally:

Organic Diced Tomatoes $7.69 (8/14.5 oz)
Organic Salsa $7.49 (2/38 oz)

All Natural Chicken Broth $8.39 (12/14 oz)

Organic Gold Flax $7.99 (48 oz)
Quaker Old Fashioned Oats
Blueberries
Strawberries
Sweet Potatoes

Spices:

Black Pepper $5.39 (12.7 oz)
Granulated California Garlic (Powder) $4.49 (18 oz)

Sea Salt $2.79 (30 oz)

Cinnamon $2.65 (10.7 oz)

Oregano $3.99 (2.5 oz)

Click the links below for more of our shopping lists!

Clean Shopping (Part 2) - Publix
Clean Shopping (Part 3) - Specialty Stores
Clean Shopping (Part 4) - Online Retailers

Remember to Wash, Chop & Divide all of your veggies for the week as soon as you get home from the store!  Trust me, it will make it much easier for you to get your veggies in!  :-)

This is normal, right?  ;-)  We took advantage of the chicken sale at Costco and stocked up!

Below is a picture of what we call our "supply/bulk closet".  We actually purchased the shelving unit for our garage but then we decided that we needed it inside to better organize our clean eating supplies!  This way when we buy in bulk we have a place to put the extra items and free up room in our pantry.  Also, when any clean items go on sale (which is rare) we stock up!

Looking to save a few bucks while eating healthy?  We are here to help!
Clean Coupons (Part 1)
Clean Coupons (Part 2)

Remember, this is a lifestyle and not a diet.

Good luck with your journey and keep eating clean!

- Scott & Whitney

He and She Great Deal :: Fitness Magazine and Yoga Journal Subscriptions

I don't know about you, but I LOVE the mail! There is just something magical about opening my mailbox and seeing little bits of paper (well, excluding bills - I detest these!) addressed to me. That's why this deal is so awesome! For just $7, you can get a 2-year subscription to Fitness Magazine! It's a great resource for recipes, workouts and healthy lifestyle information.

photo property of Active.com's Schwaggle Deals

Check the deal out, offered on Active.com's Schwaggle Deals page HERE.

Here's hoping you have a good mail day! (Bill free, of course!)
Tiffany

He and She Great Deal :: GNC Groupon $19 for $40 of Merchandise

I know... I know... you can't put a price on your health, right? However, you can certainly soften the blow! Jim and I took advantage of this deal when it was on Groupon last time and I must say, I would highly recommend doing so. I love the GNC packs of vitamins - they are great for Jim while he is traveling, he just takes enough of the packs for however many days he will be gone and he is all set to go! You can even pick up some protein powder there while you are at it (watch out though, it may not be the "cleanest" protein powder on the market)!

website snapshot: Groupon.com

Here's the deal:
Groupon.com is offering  the $19 for $40 deal at 6 different Atlanta locations. The deal expires on May 16, 2012 and you can buy one for yourself and an additional one as a gift (who you gift it to is entirely up to you!).

Click HERE to get the deal!

Happy Saving and Healthy Living!
Tiffany

She Sweats: We Need YOU! (and your questions!)

Tiffany, our resident Certified Personal Trainer, is starting a new series, She Sweats, on the blog and we need your help! She Sweats will begin with a series of video posts or Vlogs that explain myths about exercising, help you design a strategy to navigate the Iron Jungle (aka the gym!) and more.

So bring it on! Simply click on the pen below to send us questions to have Tiffany answer, or email us your questions at thegang@heandsheeatclean.com.

Happy Thursday!
Tiffany

He and She Slow Cook :: Apple-Cinnamon Steel Cut Oats

Here is a very simple (yet delicious) oatmeal recipe you can make overnight in a slow cooker that yields 12-14 servings (which is about 1 bowl for He and She each day of the week)!  When making oatmeal in a slow cooker it is important to use steel cut oats which are the least processed form of oats aside from groats.  They are high in fiber and protein and are low on the glycemic index (about 40-45) so they are a perfect complex carbohydrate breakfast option (and this recipe makes it easy to have for the entire week)!  Enough with the details, here's the recipe:

Apple-Cinnamon Steel Cut Oats

Ingredients:
3 cups Bob's Red Mill Organic Steel Cut Oats
3 cups Blue Diamond Unsweetened Vanilla Almond Milk
10 cups water (you can use more, but we like the thicker texture)
1 cup Trader Joe's unsweetened applesauce
1/2 cup Ideal Brown No Calorie Sweetener
3 tablespoons cinnamon
1 teaspoon nutmeg (you can use 2 teaspoons if desired)
1 teaspoon salt
1.5 teaspoons pure vanilla extract (avoid added sugars and corn syrup!)

Directions:
1.  Spray your crock pot with non-stick spray.
2.  Put all the ingredients into your slow cooker and cook overnight on low (around 8 hours).

3.  Wake up to the delicious smell of your Apple-Cinnamon Steel Cut Oats.  Don't freak out...the picture below is what your oats will look like when you wake up.

4.  Stir a few times & serve!  See - all you have to do is stir, stir, stir!  :-)

If desired, you can add sliced apple, walnuts, almonds, flax seed, protein powder, or fresh berries.

He & She Tip:  Store in a container that holds at least 3.5 liters.

Gluten Free Version -  Use Gluten-Free Steel Cut Oats as an alternative.

Makes approx 12 servings.  I have found each serving to be around 1 1/2 cups.  However, if you have a scale you may want to weigh yours & divide that by 12 to get a more accurate weight of the serving size.

Macros (per serving)
Calories - 153
Fat - 3.1 g
Carbs - 30 g
Fiber - 4.4 g
Sugar - 0.8 g
Protein - 6.2 g

Enjoy!

- Scott

When you just can't get it together...

We all have those days, right? We just can't get it together and seems like we are DOOMED... right there... in that instant, for the rest of our days here on Earth. (Let me clear this up - it feels like that, but that is SO far from reality, it's not even funny! You are not DOOMED - tomorrow is another and a better day!) Stress is a daily obstacle for 99.9% of the world - it's also a major reason we overinduldge and stray from our normal patterns, including our eating patterns.

I recently received a text message from one of my students in an aerobics class that I teach. She has been diligently keeping a food log and trying hard to lose a few extra pounds she has put on over the years. She eats moderately clean, but life gets in the way and she is often overcome with family or work obligations and succumbs to the need for a "fast" or "convenient" meal rather than a healthy, clean meal. Her text message stated that she had gone out for her birthday and overdid it on the eating. She wanted to know if she should cry or shake it off.

MY ADVICE: Shake it off.

Here's why eating clean is a lifestyle and NOT a diet - You have to change your patterns and your thinking. Diets last for a few months (or a few days in many cases), lifestyles stick with you for a much longer extended period of time. If you mess up one day, it's okay - try again tomorrow. With food, nothing is ever final.  Don't beat yourself up if you mess up and eat your "old" favorite candybar, a bowl of ice cream or even a handful of those overly processed crackers at a SuperBowl party. IT'S OKAY! Try not to do it again and do better tomorrow!

Do one thing tomorrow better than you did today and you will be back on the right track!

Tiffany

He and She Prep :: Sunday Cooking!

After a long day of cooking (and cleaning) yesterday our food has been prepped for the week!  We made salsa chicken, Jamie Eason's Monster Meatloaf, Jamie Eason's Protein Bars, black beans, brown rice, quinoa, steel cut oats, boiled eggs & cut up all of our veggies for the week!  We may have to boil some more eggs & make more brown rice & black beans towards the middle of the week but other than that we are ready to tackle the work week!  Check out our food below...it takes up our entire kitchen table!  Interested in what we eat?  Read about our daily food here.

How do you prepare for the week ahead?

Here is another example of our food prep.

- Whitney

Are YOU Following He & She?

Want to follow our blog and make sure that there is no way you miss out on any recipes, tips or articles about clean, healthy eating? Pay attention and make it happen! This little how-to on "How to follow a blog" is super easy and will make you a pro in no time!

Step 1: You will want to have a Google Account - have one of those? If no, go sign up - it's super easy! (Note: If you have a Gmail account, use Google Docs or any of the sort, you have a Google account and ID.)

Step 2: Click on the blue box entitled "Join this site" located on the left toolbar.

Step 3: A pop up screen will appear on your screen. Choose whether you would like to publish your membership or following of the blog publicly or if you would like to keep it private.

Step 4: Finalize your decision to follow us! Click on the gray bar entitled "Follow this blog" and make it official!

So now... you are following us but not sure where to read us at...

If you are logged into your Google account, you will be able to go to reader.google.com and read all of our posts and posts from any more blogs you may be following in one easy place!

Don't forget to connect with us in the following ways:

- Facebook
- Twitter

- Pinterest

- YouTube

- Instagram (HeandSheEatClean)

Tiffany

Helpful Hints & Tips!

Interested in eating clean?  Read this post first and then come back and read these helpful hints & tips!

We will be posting more hints & tips along the way but here are a few to get you started! 

• Get a Costco or Sam’s Club Membership (we have found that Costco sells more “clean” food than Sam’s but check out both in your area before you purchase a membership).  Click here to view our shopping list for Costco.

• Utilize your Amazon Account!  Check out their Subscribe & Save discount for items you purchase on a regular basis or for items that are hard to find where you live.  Click here to view our shopping list for online retailers.

• This was mentioned in a previous post but it is important to point out again…as soon as you get home from the grocery store, wash, chop & divide your vegetables otherwise you may not eat them!

• Buy a food scale and weigh everything you eat.

• Buy multiple sets of measuring cups (and spoons) & leave them in the containers of the food you eat often. This makes portion control very easy!  We leave measuring cups in our rice, beans & oat flour!

• After you have weighed & measured everything, pack your meals in BPA-free containers the night before so you can just put them in your cooler in the morning.  Grab & Go!

Remember, this is a lifestyle and not a diet.

- Scott & Whitney