My Shake And Bake Sweet Potatoes Recipe

You can use either sweet potatoes or yams for this clean and delicious recipe! I used to make very large batches when I was still competing, and think this recipe and the yield are perfect for those who do their food prep ahead of time. I don’t peel the potatoes beforehand but you can certainly do so if you wish.

DR. NAITO’S SHAKE AND BAKE SWEET POTATOES

Preheat oven to 450 degrees Fahrenheit.

INGREDIENTS:
5 pounds sweet potatoes or yams, washed and cut into one-inch sections
Potatoes in bag
1/2 cup olive oil
1/4 cup balsamic vinegar
2 teaspoons pure vanilla extract
1 tablespoon pumpkin pie spice
1 tablespoon cinnamon
1 teaspoon ground cloves

GlazePlace cut sweet potato sections into a clean kitchen trash bag. Mix remaining ingredients in a bowl, then pour into bag. Twist bag closed and shake mixture so that it coats the potatoes evenly. Place coated potato segments in a large baking dish which has been sprayed with non-stick cooking spray.
Ready for the oven
Bake for 45 to 50 minutes or until slightly tender.

Royal Sport Ltd. Ultra Clean 100 Whey Protein

royalwhey
From the makers of Cellucor comes Royal Sport Ltd., a sports supplement line which is sold exclusively through GNC. Royal Sport Ltd. has a number of products in their lineup, but the newest product is the Ultra Clean 100 Whey Protein. Ultra Clean 100 is gluten free, and contains NO Yeast, NO Wheat, NO Preservatives, NO Added Sugars, NO Hydrogenated Oil, and NO Artificial Colors, Dyes, or Fillers. One scoop of this clean whey protein delivers 20 grams of protein and 100 calories per scoop. This protein mixes so beautifully well that I have NEVER had an issue with shaking it up in a mixer cup. You will never need to use a blender with this protein!

I have tried all of the flavors and truly love them all. They are:

Chocolate Cupcake – This is a very rich chocolate, and I absolutely love it. All you chocolate fiends out there will be very happy with this flavor!

Cinnamon Bun – I love the subtle hint of cinnamon which comes forth in this flavor. It’s not over the top, but you will definitely be able to taste the cinnamon as you drink this.

Vanilla Cream – This is a great vanilla, very creamy with excellent and true vanilla flavor.

Ice Cream Sandwich – This is my favorite flavor in the lineup. It reminds me exactly of the slow churned, super creamy, almost frothy consistency of the ice cream which is found in a really good, old-fashioned style ice cream sandwich. The mouth feel on this one is outstanding and definitely tricks your palate into believing that this is a decadent, fat laden ice cream shake.

I encourage you to try this fantastic protein!

Holiday Leftovers

I grew up in a single-parent household in which finances were very tight. Consequently, I never saw food being thrown away unless it had dropped onto the floor. Food never spoiled in our home because my mom made sure we ate it all before such a thing could occur. This has created a major dilemma for me during the holidays, when I am forced to decide whether to toss out leftovers which do not fit into my clean eating plan. I always feel a twinge of guilt when I throw out meal plan-busting foods because I can hear my mom’s voice admonishing me not do it. Shortly after Thanksgiving, I threw out fat free whipped topping and a small container of mashed potatoes, knowing full well that they would not be consumed, yet I was riddled with remorse when I did so. I was relieved that my mom couldn’t witness me throwing out food that she would deem perfectly acceptable. But I have to remind myself that I have to take the clean eating thing seriously and that my mom lives in a different environment from me.
cropped-leftovers

Even now when I visit my mom, she will try to convince me to eat foods which are full of sugar and fat, insisting that “one bite” won’t hurt me. Of course, this often occurs a couple of days before a photo shoot, so I have to say no. Sometimes she will show her frustration, but I need to tell myself that she does not understand what an impact eating forbidden foods has on my physical conditioning, digestion and mindset. It is far worse during the holidays, when evil foods abound. My mother will say, “But it’s Christmas!”, as if the holidays excuse me from eating clean. I recently attended a party at the assisted living facility where my mom resides, and could not resist my mother’s insistence on having some of the prime rib which was on my plate. It was unlike any prime rib I had ever seen, not very appetizing, but to appease my mother I had a couple of bites.

I am no different from other fitness people who are almost terrified of the holidays. We all know that culinary temptations will be in force for a full month, threatening to set us back considerably. Even our fun meals are calculated. I just spent Christmas Day in a very non-traditional and totally fun way, consuming sushi, frozen yogurt, and late-night appetizers with a bunch of fitness friends. We hemmed and hawed over menu selections at the sushi place, then opted for nonfat yogurt options at the yogurt place. We finally let down our guard when late-night appetizers came into the picture, but of course they were appetizer sized and much more acceptable. Clearly this sort of behavior separates fit people from the rest of the population.

Now that Christmas is over, I can breathe a sigh of relief over the fact that tempting foods have, for the most part, made their exit. I don’t need to worry about seeing my homemade fudge in the fridge (I can thank my ex-boyfriend for clearing that out!) or being tempted by holiday pies or cookies because they are all gone. It’s time to bring out the steamed vegetables, lean protein, oats, brown rice and yams. I am actually looking forward to it and craving it!

My Yummy Shake And Bake Sweet Potato Recipe

I prefer the texture of yams to sweet potatoes, but you can use either one for this clean an delicious recipe! I make a very large batch which is reflected in this recipe and which is perfect for those who do their food prep ahead of time. I don’t peel the potatoes beforehand but you can certainly do so if you wish.

DR. NAITO’S SHAKE AND BAKE SWEET POTATOES

Preheat oven to 450 degrees Fahrenheit.

INGREDIENTS:
5 pounds sweet potatoes or yams, washed and cut into one-inch sections
Potatoes in bag
1/2 cup olive oil
1/4 cup balsamic vinegar
2 teaspoons pure vanilla extract
1 tablespoon pumpkin pie spice
1 tablespoon cinnamon
1 teaspoon ground cloves

GlazePlace cut sweet potato sections into a clean kitchen trash bag. Mix remaining ingredients in a bowl, then pour into bag. Twist bag closed and shake mixture so that it coats the potatoes evenly. Place coated potato segments in a large baking dish which has been sprayed with non-stick cooking spray.
Ready for the oven
Bake for 45 to 50 minutes or until slightly tender.