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10 Minute Garlic Green Beans

16 Apr

Yes, even your kids will eat this quick and easy side dish.  The First secret to this dish is, don’t put too much thought into it.  Cook it up, dish it up and pack it up for leftovers. It’s made ‘quick and simple’ by the genius creation of pre washed, organic green beans.

Image

Before Picture. After picture couldn’t be taken before consumed. We were starving

Ingredients

1 pkg of the pre washed, organic green beans (prep time: 15 seconds.  cut open the bag)

4-6 cloves of garlic finely chopped.  Don’t get fancy about it, rock that knife and chop away… pull your thumb under so it doesn’t entice your knife.

salt/pepper to taste.  I use Himalayan salt it helps regulate your body’s blood sugar, water and ph levels.  Plus, It’s PINK, how cool is that!  Image

Directions

Heat 2 tbls EVOO and add ALL the garlic and Himalayan salt on Medium heat.  Let cook for two minutes or until you can smell the garlic but DON’T let the garlic get too brown or it will end up burning and you will have bitter Green Beans that your kids nor your dog will eat.

Add your Green Beans and let cook for 3-4 minutes.  Then add just a touch of water and do NOT cover.  This is the second key.  The small amount of water will reduce and create a sauce like consistency.  My kiddos like their green beans less snappy than I so I advise to cook them (beans, not the kids) to a texture that is appealing to your entire family.

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Super Bowl XLVII Fun, Healthy and Gluten Free Party Food!

29 Jan

20121002 Erika Ervin Logo RED on White

Don't freak out at Super Bowl!

So, as Sunday, February 3rd approaches, you are dreading all the temptations that will be in front of you lurking at every table.  You are already hearing the voice in your head, “it’s okay to cheat one day… It’s the Super Bowl!”  You might even be fighting with yourself because you know that one day of temptation and failure could spiral out of control and leave you with a defeated attitude and of course, you don’t want this but you know that it may very well happen.  Am I right?  Take a deep breath, and don’t freak out, I have your solution!

Here is the plan.  I am going to create for you, a Super Bowl menu that your husband and guests won’t even know is healthy. On top of that, it will be portable so,  if you are not hosting you can simply take it with you as a special treat for the host of the party.  All I ask from you is that you ‘like’ my business Facebook page and I will PERSONALLY email you my Fun and Healthy Super menu.

First, my four tips for successfully making it through Super Bowl Sunday….

1.  write this on a piece of paper and put in your pocket….  ‘The average person will burn between 80 to 140 calories per mile walked’  on the back of the paper write, ‘There are 300-600 calories in 5 Buffalo Wings’  This is NOT worth it!

2.  Stay away from alcoholic beverages.  Does this sound like a big joke to you?  Then do this one tip and it will cut back on your calories and sugars…  *drink 16 ounces of water (regular,  flavored (no sugar) or sparkling water) between each glass of beer/wine/liquor.

3.  Don’t be afraid to say “no, thank you.”  You don’t need to give your host an excuse.  You simply say, “no, but thank you.” and then  change the subject. OR,  Flat out tell people, ” I’m committed to my resolution.”  when people hear that, they hone in on your emotion words, ‘commit and resolution’ and people respect that.  You might even strike up a New Year’s Resolution conversation and inspire them to keep on track!   Did you know it’s that easy to help people with out them even know you are helping them.  Our dedication and words have so much power.

4. Stuff your face with veggies and fruits.  All at one time… well one sitting, maybe even before the party starts.  The fiber will keep you feeling fuller for longer and more satisfied!

What’s next???  Get Your Party Menu!

  • like my blog because you think I’m cool and have great ideas
  • Share this blog on with your friends and social media sites so they have the opportunity to receive the free menu and tips to stay on track
  • ‘like’ my Facebook page..  www.facebook.com/yourfitnessgirl
  • Once you ‘like’ the page, simply message me your email and BOOM!  a fantastic and sneaky healthy Super Bowl Menu

Exercising With Celiac Disease

10 Oct

Those that have Celiac Disease know that exercising is sometimes uncomfortable especially in times of Gluten ingestion.  But, did you know that you must exercise if you have Celiac Disease and there is a right and wrong way to do it.  You also need to be aware of certain modifications you should make.

I’m not gonna lie, as a Fitness professional with Celiac Disease there are times when I accidentally eat gluten and the last thing I want to do is get out of my bed much less exercise!  That is why I keep my muscles and bones strong through exercise and proper nutrition all the time especially when I’m not under attack by gluten.

Why  is Workout So Important With Celiac Disease?

  • You might get Fat when you go gluten free!!  Let’s assume that you are also eliminating gluten in your every day food and drink intake and you are feeling much better.  A big reason why you are feeling better is because your body is now absorbing nutrients and calories that it did not when you were eating Gluten.  So now CAUTION, your body will also start to put on weight because of this reason!  Calories are being utilized, hurray…..but the weight loss stops because now, your calories are being absorbed!
  • A lot of the processed Gluten free foods have other additives to take the place of gluten such as sugars and salts which adds calories on top of the better absorption of the calories that you are now consuming.  Sugars are stored as fat when not utilized by your body and salt creates water retention.  Oh snap!!
  • Exercise will help get you into that healthy mindset.  Exercise will put you in a better mood which will help you make better decisions in life and in food choices!  Maybe you will reach for the apple for snack instead of the GF pretzels.
  • Let’s not forget about the possible years of undiagnosed Celiac Disease and the years of malnutrition!  Since your body was not absorbing food properly, your new diet allows your body to repair and rebuild.  Exercise will help your skeletal and muscular system repair more quickly making you stronger and less likely to get other illnesses that come along with malnutrition.

Exercise Info and Tips For Celiacs

  • Let’s define exercise: Any bodily activity that enhances or maintains physical fitness.  Let’s say you are sedentary and you do not do a lick of exercise.  You may find that even working in the garden or walking down the street enhances your physical fitness.  Everybody’s exercise medium and intensity is different so I’m not saying you need to get up and go for a 30 minute run!  This leads into my next point…
  • Do what you like!  If you don’t like the activity you are doing, you will be less likely to do it well and do it the next day and the next etc….
  • A major problem!!!  Be AWARE, if you have had years of undiagnosed Celiac (or miss diagnosed more likely the situation!) then osteoporosis is a major concern.  This is a condition where your bones become brittle (less dense) and can easily break.  If you have Osteoporosis, start with activity that is non impact such as biking and swimming.  Slowly move into activities with more impact.  These higher impact activities will greatly aid in repairing and/or preventing Osteoporosis!

Here is your prescription:  Along with a clean diet of unprocessed foods, exercise 30 minutes a day 5-7 days a week.  Take everything above into consideration when creating your plan for a more active life.  As always, you are welcome to contact me via email or Facebook and I would love to help you!

We all have our ‘woe is me’ moments with Celiac Disease because it is so hard to avoid gluten these days but think of this disease as an opportunity.  An opportunity for you to be healthy.  Now, eating better is not something you should try, it’s something you HAVE to do or else you will get sick.  Exercising is a MUST for repairing your body and living a healthy life with this disease.
With Celiac Disease proper foods and exercise is no longer a luxury, it’s a necessity.  You have to do it so seize the opportunity to be in the best shape of your life!

Please follow my blog for automatic updates and new info on Celiac Disease, nutrition and fitness.  Also, check out my Gluten Free Chicken and Dumpling recipe!  It’s amazing!!!

Gluten Free Chicken and Dumplings

22 Sep

Gluten Free Chicken and Dumplings – A recipe the whole family will love!

A good clean, belly warming soup recipe even you kids will devour. As it gets colder keep this recipe in mind.  The only lactose in this recipe is a little milk in the dumplings.   If you are lactose intolerant, you can always put the soup over rice and skip the dumplings!

I posted some pictures on this delicious soup on my FB business page and I received a lot of requests for the recipe so I would like to share with you!Gluten Free Chicken and Dumplings

Ingredients:

Whole Chicken (always try to go natural or organic) wash off well and cut access skin off

4carrots – (keep skin on for nutrients, just scrub them first)

2 carrots – roughly chopped skin on

1 large yellow onion quartered

1/2 head garlic smashed

2 stalks celery

4 celery stalks roughly chopped

1/2 bunch fresh parsley

Salt

Pepper

Carraway

whole peppercorns

thyme ground (or fresh if you have it)

a big ass pot

Directions:

In your big-ass pot, add the Chicken, onions, garlic, carrots, celery, parsley, 1tsp peppercorn, 1/2 tbs salt, 2 tsp thyme and 1 tsp carraway.

Add enough water to cover all ingredients by about an inch

Bring to boil and let simmer for an hour uncovered.  Skim as needed

After the hour remove and debone chicken.  Place the meat in a container and set side.  Remove as much remaining skin as possible. Add the chicken carcass back to your pot.  Simmer carcass and veggies for another 2 hours.  Skim as needed

Strain out all ingredients and you have your broth!

Now to make the soup.

add chopped carrots, celery, 1/2 tbs salt, 2 tsp thyme and 1 tsp caraway.  Bring to a soft boil for 5 minutes

Drop in dumplings (recipe below)

Add celery and chicken meat

It will be done once your celery is tender.  However, if you want to make the broth thicker keep boiling for a while.  Always add salt and pepper as needed.

Dumplings: (double up recipe if you want more dumplings!)

2 tbs vegetable oil

1/2 cup milk

1 cup Bob’s Gluten Free Biscuit and Baking Mix.

Make into very small balls or flatter disks.

1 tbs salk

1/2 tbs pepper

1 tsp caraway (optional but I like the sweet and savory pop)