Clean Eat Recipe :: Sweet & Spicy Sweet Potato Chips

Do you have a problem getting in all of your water for the day?  Make these Sweet & Spicy Sweet Potato Chips & you will not have that problem anymore!  ;-)

Ingredients:

3 sweet potatoes

2 tbsp olive oil

1/2 tsp sea salt

1/2 tsp chipotle chile powder

1/2 tsp red pepper (cayenne)

1 tsp garlic powder

Directions:

1. Preheat oven to 425 degrees.

2. Cut sweet potatoes into "chips".

3. Add sweet potatoes to a ziploc bag & then add olive oil.

4. Toss the bag until chips are covered in olive oil, then add spices & toss until chips are coated with oil & spices.

5. Spray sheet with non-stick spray & lay sweet potatoes flat (in one layer) on a baking sheet.

6. Bake for 18-20 minutes (depending on the crispiness you prefer).

7. Flip over chips & bake for another 18-20 minutes (depending on the crispiness you prefer).

Enjoy!  I will be posting another sweet potato recipe soon! 

- Whitney

*****Triumphant Thursday #6*****

How is everyone doing?  A big shout out and "WELCOME" to our new followers. If you haven't been around long, get ready for Triumphant Thursdays with us!

When Thursday rolls around for the He&She crew, it means only one thing - Triumphant Thursday!! Let's get our brag on - tell us what you are proud of this week! A new job? Drinking all your water? Those pushups or pullups you pounded out in the gym? We WANT to hear about it. SO TELL US!! It's your chance to brag on yourself so don't be shy! We support you and we are so excited to hear about your accomplishments!

Here's what you told us last week:

Come on, tell us your triumph! Don't have one yet? The day's not over! Make it happen!

Tiffany & Whitney

Clean Eat Recipe :: Sweet Blueberry Eat Clean Corn Muffins

Remember when your mother would pop the cornbread out of the oven? As I have mentioned before, my mom is from Louisiana - that means your cornbread is sweet (something I miss here in Georgia). This recipe is the perfect clean eating alternative to your traditional cornbread muffins and best of all, because of the kefir, it's probiotic!!  I have made a breakfast version here, but you could replace the blueberries with some chopped up jalapenos for a Mexican flare side dish!

Ingredients:

1 1/2 c Whole Grain Stone Ground Cornmeal

1/2 c Whole Wheat Pastry Flour

1/4 c Ideal Brown Sugar Blend

1 Tbsp Baking Powder

1/2 tsp Sea Salt

1 egg

1 c Plain Low-fat Unsweetened Kefir

3 Tbsp Almond Breeze Unsweetened Almond Coconut Milk

1/4 c Unsweetened, No Sugar Added Applesauce

1/2 c fresh Blueberries

Directions:

1. Preheat oven to 425 degrees F. Spray a muffin tin with olive oil. 

2. Combine dry ingredients in a large bowl, whisking together. 

3. Add wet ingredients to dry ingredients, whisking to combine thoroughly. 

4. Fold in blueberries.

5. Pour batter into individual muffin tins.

6. Bake for 15-20 minutes depending on your oven.

Gluten Free Version: Use Gluten-Free Flour as an alternative

1 serving is 2 muffins
Mets:
Calories: 181
Carbs: 38g
Proteins: 6g
Fat: 2g

I just LOVE this recipe! Let me know what you think!

Tiffany

Clean Protein Powders 101

Clean Protein Powders

Many of you have been asking about clean protein powders lately and are overwhelmed by all of the products on the shelves – which brand do I buy? Where can I find it?  How much protein do I need?  This article will provide some helpful tips as to which ingredients are to be desired from a clean protein powder.

Stay tuned for a post on which ones taste the best.  I’ve tried several different brands and types over the years, some of which made me want to gag and others that made me feel as though I’m drinking a real cookies n’ cream milkshake that I used to drink when I was plump (see Our Story).

Why should I use Protein Powder?

If you are an active adult and you are trying to build lean muscle, trim your waistline, or just live a clean and healthy lifestyle then protein powder is a convenient protein source.  It is best to eat whole foods but that is not always possible.

Protein is comprised of important amino acids that are the building blocks of human growth and development.  They help muscle tissue repair and recover…precisely how muscle growth occurs (hypertrophy).  Not only that, protein will help you maintain healthy hair, skin, teeth, gums, and fingernails and boost your immune system.  Needless to say, getting the recommended amount of protein is vital to a healthy lifestyle and proper recovery.  It’s like taking your dirty car in for a wash and coming out with a nice shiny ride that is sure to turn heads!

One important thing is to treat protein powders as supplements to an already healthy diet full of lean protein, plenty of vegetables, fruit and complex carbs.  You should be consuming the bulk of your protein from whole food sources like all natural chicken, turkey, lean and grass fed red meat, and eggs. Also, you should try to avoid deli meats as they are highly processed, loaded with sodium and (most brands are) laden with preservatives.  With an active lifestyle, busy schedule, and limited budgets, protein powders are a necessity for most people.

How much Protein do I need?

You need at least 0.8 grams per pound and as much as 1.5 grams if you are engaging in intense exercise for more than 1 hour per day and 6-7 days per week.  The FDA recommends only 50 grams per day based on a 2,000 calorie diet but that simply isn’t enough.  FDA recommendations are nowhere close to what the top trainers, dietitians, and nutritionists recommend.

Types of Powders:

It is important to point out that there are several different types of protein powders on the market and they are all designed to cater to your needs.  Here are some of the different types:

• Whey protein – this is by far the most popular and prevalent type on the market.  It is derived from milk and is absorbed by the body quicker than other protein sources (high biological value) which makes it great for morning shakes on the go or peri-workout nutrition (peri-workout means before, during, and/or after a workout).
• Whey can be broken down into concentrate, isolate and hydrolysates (listed in order of purity).  Most whey protein powders consist of concentrate, but high quality brands will include a higher amount of isolate.  Hydrolysate is the purest form of whey protein and is absorbed the fastest in your bloodstream…if you have the budget, hydrolyzed powders (hydrolysates) are the optimal source for peri-workout nutrition.

• Casein protein – this is also another popular protein source and is the other portion of the milk protein that is not used to make whey.  Casein is the protein source you will also find in cottage cheese and greek yogurt.  It is known for slow digestion, so it is very beneficial in shakes that are used as meal replacements or a bedtime shake, but it is not favorable for peri-workout nutrition.  Casein will satisfy your appetite and stay with you much longer than other protein sources.  Our Bedtime Builder shake uses casein...try it out, it is delicious!

• Blends - many products on the shelves use a blend, which is basically a mix of whey, casein, and egg albumen.  By having the different sources combined into one powder, you get different rates of absorption and create steady flow of amino acids.  Personally, I don’t use blended powders because most of them are loaded with artificial sweeteners or other unhealthy ingredients…I prefer to make my own blend with the whey and casein we have and add it to a few ounces of liquid egg whites and almond milk (as done with our Bedtime Builder)

• Soy – I’ve never tried any soy protein powders and would advise against using soy protein powder.  If you are on a vegan diet, there are other high quality protein powders that you can use such as hemp or pea protein.  Most of the soy in the US is genetically-modified and even though there is conflicting information out there, I’d steer clear of soy.  The reason it’s so prevalent and used by major brands (some companies use it to enhance the protein content of their cereals and snack bars) is because it is a subsidized commodity in the US, thus it is very cheap to produce.  Men should avoid soy at all costs due to the potential effects on hormones.

• Other - you can find several other protein sources such as egg white protein, hemp, pea, brown rice, and gluten.  Gluten, above all, should be avoided as it is highly inflammatory to most individuals.

The main thing to look for in a clean protein is lack of artificial sweeteners and information on the label stating that the protein is derived from cattle that has not been exposed to synthetic hormones, chemicals or medications.  My personal favorite is MRM's 100% All-Natural Whey, Dutch Chocolate (remember if you order from Stronger Nutrition's website our readers can enter the referral code "EATCLEAN" under the "Coupon Codes & Discounts" section of your cart for 10% off of your first order), because it is sweetened naturally with no added sugars.  I also like Only Protein as it is derived from hormone and antibiotic free whey with no added sugars and sweetened naturally.  The protein powder sticks are very convenient and easy to pour into any water bottle.  

We have several different protein shake recipes posted on our recipe page!

UPDATE:  Click here for our review of protein powders!

- Scott

Motivational Monday :: A Lesson Learned from our Veterans

On this Memorial Day, the Hes and the Shes would like to say a HUGE "THANK YOU" to our US Veterans who have fought tirelessly for our freedom and ability to live in this country with the freedoms and safety that we often take for granted.

Source: myblessedlife.net via He and She on Pinterest

Let's think about what makes a US Soldier successful... these translate in our lives. Whether at the gym, at work or hanging out with friends, we should strive to live up to these characteristics. Train like you mean it - don't waver, don't give up and don't doubt yourself. You are stronger than you think and if someone is willing to fight for your freedom, fight for them - make yourself the best possible so you can go out and help others. You may even touch the life of a military family without ever knowing it!

Do not accept an excuse for not working out this week - if our Military Men and Women can do it strapped to a tank or in the extreme heat out in the middle of the desert, so can you!

Source: straighttothebar.com via He and She on Pinterest

Source: strangecosmos.com via He and She on Pinterest

Thank you to our military men and women! Without you, the US would be a much different place. Use these men and women as your example for your training today. Go out there and make them proud!

Tiffany

Clean Eats Memorial Day Treats - Our Favorite Recipes

Memorial Day is almost here! Don't forget about these clean, sweet treats to make for your Memorial Day celebration!

Angeled Eggs 

The Chocolate Chip Almond Butter Cookies

The Dark Chocolate Espresso Granola Bars

The Sweet Potato and Cinnamon Brownies

Thank you to our Veterans! We hope you enjoy these treats!

(P.S. The kiddos will love them too!!)

Tiffany

FIT Finds :: Clean Eating Food Prep Tools

Do you make your meals for the week ahead of time? If so, preparing food in "bulk" can sometimes be arduous and flat out time consuming! We have put together a list of our favorite eat clean food prep tools and gadgets to give you just a little more time to focus on you and your family instead of your food!

Slicing and Dicing Gadgets:



1. Weston 83-2014-W Multi-Chopper, $28.25 - With two blades for chopping, one for slicing and one for coring or making wedges, this multi-chopper will cut your prep time tremendously! Don't slave over the cutting board and knife - grab this gadget and you will be all set!
2. Oxo Good Grips Kitchen and Herbs Scissors, $17.99 - I cannot rave enough about these kitchen scissors! We have two other pair of kitchen shears in our house, but these are great! They are great for trimming fat off of meat and for prepping fresh rosemary!
3. Chef'n GarlicZoom XL Rolling Garlic Chopper, $15.15 - Wish you could play with toys again? Well, now you can and it actually serves a purpose. Chef'n makes these fabulous garlic slicers that you wheel around on your countertop as it slices and dices your garlic into perfectly chopped pieces. I recommend the XL since it will also slice avocados. This is a great way for your children to get involved in the food prep (and your husband!).

Mixers and Attachments:


1. Vitamix 1782 TurboBlend, 2 Speed, $378.95 - This is by far one of the best purchases we have made!  It is very powerful but also easy-to-use!  The reviews on it are fabulous as well!
2. Magic Bullet Deluxe 25pc Set, $63.99 - The Magic Bullet is a great addition to your current appliances. It's super easy to clean (much easier than a traditional blender) and because of all of the different cups, it allows you to mix multiple concoctions before having to wash out, rinse and start again! This is even perfect for smoothies! You can even checkout the Juicer Attachment for the Original Magic Bullet, $12.99! It's great if you don't have a big fancy juicer but looking to juice some spinach or fruits to add to a dessert? Try this attachment for the Magic Bullet! It fits right on the base and off you go!
3. KitchenAid KSM500PSSM Pro 500 Series 10-quart, 5 Speed Stand Mixer, $299.95 - This is similarly priced to the traditional KitchenAid stand mixer; however, it has a lift for the bowl, allowing you to add additional ingredients easily and to mix more food at one time.
4. KitchenAid Food Grinder Attachment for Stand Mixer, $49.99 - This is GREAT for grinding chicken breasts that you purchase in bulk from your local grocery store or warehouse!

Timers and Thermometers:



1. Taylor 9842 Commercial Digital Waterproof Meat Thermometer, $10.75 - Possibly one of the easiest thermometers to read! It comes with a sleeve to protect the meat thermometer when you are not using it, it's digital and it's fully washable since it is waterproof!
2. Maverick MT-222 Digital Remote Timer and Food Thermometer, $36.13 - This puppy has it all! It not only counts down the time left for your food to cook but it also is a thermometer so you know the precise time your food is done! Additionally, you can leave the thermometer in your meat, take the "pager" and monitor it from an entirely separate room in your house! Convenient!
3. Presto 04213 Electronic Digital Timer, $8.99 - Basic and functional, this digital timer is perfect for measuring the minutes left on your recipe. Never overheat or burn that food again!

I hope this helps with your food prep! These are only a few of our favorite gadgets. Be sure to check out "The Gear" tab for more suggestions!

Have a fit and fabulous day!

Tiffany

****Triumphant Thursday #5*****

Hello Ladies and Gentleman!!

It's that time again. When Thursday rolls around for the He&She crew, it means only one thing - Triumphant Thursday!! Let's get our brag on - tell us what you are proud of this week! A new job? Drinking all your water? Those pushups or pullups you pounded out in the gym? We WANT to hear about it. SO TELL US!!

Here's what you told us last week:

Let's get this party started people! Leave us a comment with your "proud" moment of the week!

- Tiffany and Whitney

Clean Eat Recipe :: Southwestern Tilapia

Did you know that Whole Foods has a recipe app?  We have tried a lot of their recipes & hope to share more of them with you soon but this is one of our favorites!  This is the only that Scott will eat tilapia!

Ingredients:

4 (6 - ounce fillets)

2 tbsp olive oil

1 tsp garlic powder
1 tsp chili powder

1 tsp salt

1/2 tsp black pepper

1/4 tsp cayenne pepper

1 lime

Directions (These directions are what I do which varies slightly from the directions on the app):

1. Preheat oven to 450 degrees.

2. In a small bowl mix spices together.

3. Drizzle each fillet with olive oil.

4. Sprinkle each fillet with the mixture of spices.

5. Squeeze lime juice over the fillets.

6. Flip the fillets over & repeat steps 3-5.

7. Bake until golden brown & flesh begins to flake (usually around 9-12 minutes in my oven).

He & She Tip: Buy a meat thermometer because ovens vary on baking time.  You do not want to overcook or undercook your food!

What is your favorite way to cook tilapia?

Don't forget to download the Whole Foods recipe app if you do not already have it!

- Whitney

Motivational Monday :: May Goals

This one will be short & sweet.  Just read below.  :-)

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

I know May is almost over but were you able to cross any of these off your list?

Give it all you've got.  Keep your meals clean & hit the gym!  Start your week off right!  NO EXCUSES!

- Whitney

***Triumphant Thursday #4***

This is what you told us last week...(well two weeks ago because we forgot to do it last week...oops)!

It works the same this week:

We motivate you on Mondays (or at least try to) & so now we want YOU to tell us what you did with that little extra bit of motivation.

Here is your platform to share what you are PROUD of this week.  We will do this every Thursday so if you think of something during the week jot it down so that you can share it with us! (Or, just leave a comment on the post from the week before and we will make sure they make it on our board!) We know that a lot people react negatively to your new/changing lifestyle so we want you to BRAG here!  Let us know what you are PROUD of!  Your fellow readers can learn from your accomplishments!

So...what did you do this week that you are PROUD of?  Did you drink all your water, keep your meals clean, hit the gym everyday you were supposed to, get your full amount of sleep, did you lift heavier...run faster or longer?  Did you make a good grade on a paper?  Did you get a promotion or get praised from your boss?  It doesn't have to relate to clean eating or working out (but it can)...Whatever it is let us know!  BRAG!

Be CONFIDENT & let us know what you did this week!  It is perfectly fine to be PROUD of yourself!  We will tell you ours here as well!

Join us EVERY Thursday & share your accomplishments (whether big or small)!  SHOUT IT FROM THE ROOFTOPS (by writing...or screaming) your accomplishment! Just like we did this week, we will compile all of your accomplishments for the week onto a pin board, so make SURE that you leave us a comment with your accomplishments!

- Tiffany & Whitney

Clean Eat Recipe :: Skinnytaste.com's Cilantro Lime Shrimp

Do you like to dip your shrimp in butter?  Try this recipe!  It does not use any butter but you would never know!

Cilantro Lime Shrimp

Recipe from Skinnytaste.com

Ingredients:

- 2 lbs shrimp, shelled & deviened

- 2 tsp olive oil

- 6 cloves garlic, chopped

- 1/2 cup chopped fresh cilantro

- 1 lime

- salt (to taste)

- pepper (to taste)

Directions:

1. Heat a large frying pan on medium-high heat.

2. Add oil to the pan & once the pan is hot add shrimp.

3. Season with salt & pepper.

4. When the shrimp is cooked on one side (about 2 minutes), turn over & add garlic.

5. Saute another minute or two until shrimp is cooked, careful not to overcook.

6. Remove from heat.

7. Squeeze lime over shrimp & toss with cilantro.

8. Serve & enjoy!

Makes 4 servings (each serving is 6 oz)

Macros:

Calories: 197.3

Fat: 4.1 g

Protein: 35.9 g

Carbs: 2.4 g

Fiber: 0.1 g

He & She Tip: Use the biggest frying pan you have!

What are some of your favorite clean seafood recipes?

- Whitney