Chicken Chili

Chili Season is HERE!!  And this recipe did not disappoint :)  You might notice that my next few blog entries will be geared in a slightly different direction...I will be staying true to the clean eating lifestyle as well as trying to make my recipes as 21 Day Fix friendly as possible.  BUT now they will also be gluten free, dairy free, and egg free...LOL I know kill me now right?!  Fear not there is a reason to my madness.

Lately I've just been feeling off.  Seriously feeling it.  In my stomach, head, joints, skin...pretty much everywhere.  So I decided to take a leap of faith and try what is basically an elimination diet!!!  Although for this food experiment I really dislike using the term diet.  The goal of this process is not to lose weight (although if it happens I'll gladly take it!) it is to discover food sensitivities.  I will be cutting out gluten, dairy, eggs, peanuts, processed meats, added sugars, artificial sweeteners, and corn for the next 3 weeks.  After the 3 weeks has passed I will slowly reintroduce each food one at a time and see how I feel.  While I might not be allergic to these foods I do believe there will be a few that my body performs best without.

So here is my first recipe that follows this new mind set :) I give you my very delicious Chicken Chili!!  If you are unfamiliar with arrowroot powder it is a great thickener in place of corn starch...it can also be replaced with potato starch.  I like tossing some avocado slices on top and a couple dashes of hot sauce never hurt either.  Next time I think I'll chop up some fresh green onions to garnish it with as well.

Ingredients

3 Chicken Breasts

6 Large Mushrooms, sliced

4 Celery Stalks, halved and sliced

1 Small Yellow Onion, diced

1 Zucchini, chopped into dime size bits

2 Cans Great Northern Beans, drained and rinsed

2 Cups Vegetable Broth, low sodium

2 Cups Water

1 Cup Coconut Milk, full fat

1 Tbsp Coconut Oil

1Tsp Extra Virgin Olive Oil

1 Tbsp Arrowroot Powder

1 Tsp Dried Oregano

1 Tsp Garlic Powder

1Tbsp Chili Powder

1/2 Tsp Crushed Red Pepper Flakes

*Avocado Slices Optional*

*Chopped Green Onions Optional*

Directions

Set your slow cooker to high and pour in your olive oil, onions and celery stir to coat the veggies with the oil and then cover with lid.  In a large pan heat your coconut oil over medium to med/high heat.  Once it is up to temp add in your chicken breasts and cook each side for about 2-3 minutes.  We're not trying to cook the chicken all the way through just get a nice light sear on each side :)  Check on your onions and celery and stir mixture, once your onions have softened a bit add in your beans, mushrooms, zucchini, oregano, garlic powder, chili powder, red pepper flakes, vegetable broth and water.  Stir everything to combine.  Submerge your whole chicken breasts into the mixture, cover with lid and let it cook on high for 5 hours or low for 7 hours.  When your cooking time is up use tongs to remove chicken to a plate and shred up the meat.  I use 2 forks pulling in opposites directions and after having been in the slow cooker that long it basically falls apart!  Return the shredded chicken to the mixture.  Spoon out about 1/4 cup of the liquid into a small bowl and whisk in your arrowroot powder to dissolve it, then pour mixture back into the slow cooker and stir well to combine.  Stir in your coconut milk cover and let mixture cook on high for about 20 minutes, to allow it to thicken up a bit.  Serve with avocado slices or chopped green onions :) ENJOY!!

Greek Chicken

Chicken is soooo freaking versatile which makes it a popular item in our house. This Greek chicken is great for pastas, sandwiches, salads, chicken gyros or even all on it's own.  It has tons of flavor and is super simple to make.  Give it a shot and see what you think :) Also stay tuned for my Chicken Gyro recipe coming soon!! Serving size for this is 3/4 of a cup and for the 21 Day Fix counts as 1 red and 1 spoon.⭐️Ingredients⭐️
3 tbsp Extra Virgin Olive Oil 
2 Garlic Cloves Pressed (if you don't have a press minced will work)
1 Small Shallot finely diced
1 tsp Dried Oregano
1 tsp Dried Dill
1/2 tsp Crushed Red Pepper Flakes
4 Chicken Breasts (organic if possible)

⭐️Directions⭐️
In a large ziplock bag combine all of your ingredients. Shake things all around until your chicken is well coated with the spices. If you have time let it marinate for about 4 hours. Also I can't stand thick chicken so I use a meat tenderizer and get it pretty thin if you don't mind thick chicken you can skip that part heat your pan on med/high.  Once it's up to temp spray it with a non stick cooking spray and toss on your chicken. I cook mine 7 minutes per side if your chicken is thicker you'll have to cook it longer until its internal temp is 165...theeeeeeen You're Done!! ENJOY!

Clean Eating Group

Thank you soooo much for your interest in my FREE 10 Day Clean Eating Group! I'm so excited for you!!  I remember when I decided to take the plunge and give this whole Clean Eating thing a try.  I figured "Why not?!" clearly what I was currently doing was not getting me any closer to my goals and it was time for a change.  It can be kind of scary and intimidating though and that's why I decided to start offering these free groups.  Making a change like this is so much easier when you have support and guidance. :)

My little disclosure though is that I am NOT a nutritionist or a doctor and this is not a prescribed meal plan.  I am a mom to my 11 month old daughter with a picky man at home (if he could he would eat pizza and burritos all day long LOL) and I also work a full time job.  I have found a way of preparing healthy crowd pleasing meals.  They are quick and easy and when I have a game plan in place, they are budget friendly as well....who doesn't love that!?

The layout for these groups is pretty simple.  I run everything through a secret Facebook group that I will add you to. I start the group on a Wednesday that gives us all some time to figure out what meals we want to try, where we need to make substitutions, and create our meal plans.  On Wednesday you will also have access to my personal meal plan, shopping list, and recipes as well as blank templates in case you would like to create your own.  I will be posting in the group daily but it's not just my group...it's OUR group so I want you to feel comfortable posting too!!  Whether you have a question our have found a yummy recipe to share please don't hesitate to put it out there.  I also ask that you participate in the group discussions and posts, I need you to show up at least once a day to check in.  If you'd like to do more that's great!!  This group is all about positivity, building each other up  and learning some new tricks along the way.

So I know you're probably wondering why in the world is this crazy chick doing this for free?!  To be totally honest in the beginning I switched my lifestyle up for myself.  I wanted to feel sexy again after having a baby, I wanted to be fit and energized to keep up with my daughter, and I sure as hell did not want to invest a small fortune in larger sized clothes...lol I know I'm not alone there!  But, now it is seriously about my daughter and setting the best example for her, I want to give her an amazing foundation so that when she's faced with unhealthy choices later in life she thinks twice.  I know that she's watching everything I do and I have to hold myself accountable for her sake.  For all of the moms reading this I know we want our children to have the best chance possible for a healthy and fulfilling life....we need to lead by example because they are ALWAYS watching!  If you don't have children that's great, I still encourage you to read the following it's pretty terrifying where the future generations are headed.  This might be a little tough love but this info needs to be shared.  Here are some terrifying stats on childhood obesity from the CDC (Centers For Disease Control and Prevention).

• Childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years.
  
• The percentage of children aged 6–11 years in the United States who were obese increased from 7% in 1980 to nearly 18% in 2012. Similarly, the percentage of adolescents aged 12–19 years who were obese increased from 5% to nearly 21% over the same period.
  
• In 2012, more than one third of children and adolescents were overweight or obese.

I cannot even express how passionate I am about this topic.  Looking at those stats literally brings tears to my eyes because those are our babies and if we don't alter our own lifestyle choices they don't stand a chance.  I don't want you to think it's a vanity thing either, the complications that arise from childhood obesity are crazy scary.  Here are some more facts from the CDC that go over the health effects that our children could face.

Immediate health effects:

• Obese youth are more likely to have risk factors for cardiovascular disease, such as high cholesterol or high blood pressure. In a population-based sample of 5- to 17-year-olds, 70% of obese youth had at least one risk factor for cardiovascular disease.
• Obese adolescents are more likely to have prediabetes, a condition in which blood glucose levels indicate a high risk for development of diabetes.
• Children and adolescents who are obese are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem.

Long-term health effects:

• Children and adolescents who are obese are likely to be obese as adults and are therefore more at risk for adult health problems such as heart disease, type 2 diabetes, stroke, several types of cancer, and osteoarthritis.  One study showed that children who became obese as early as age 2 were more likely to be obese as adults.
• Overweight and obesity are associated with increased risk for many types of cancer, including cancer of the breast, colon, endometrium, esophagus, kidney, pancreas, gall bladder, thyroid, ovary, cervix, and prostate, as well as multiple myeloma and Hodgkin’s lymphoma.

I don't know about you but that scares the crap out of me!!!!  The thought of my daughter having to go through any of that makes me want to scream and cry.

Here's a little extra info that might help you understand my passion.  My mother and both of my grandmothers suffer from diabetes, and when I was in middle school I was a statistic at 5'3'' I was weighing in at 185lbs...but a few years back I decided to break the cycle.  We acquire so many of our habits from our parents.  We all have the power to change though, and that's what this group is for!  It is never too late no matter where you've been YOU get to decide where you will go.  I'm not going to tell you it's super easy but I will tell you it's completely worth it.  Let this group be your first step towards a brighter future for you and your family.  I am here to support, motivate, and educate you as you start this journey.  Together we are stronger than you can imagine so for 10 days lets ban together and create some change!!

If this sounds like something you are ready for and would like to join in I would love to lock arms with you and bring you on board.  Also if now is not the time I completely understand.  Whenever you are ready just let me know and I will get you plugged into a group at that time...I host monthly clean eating groups :)  If you are interested and ready start please fill out the form below!  Also if you have a friend who could benefit from this group feel free to invite them too!  I hope you have an amazing day and I can't wait to meet you and watch you transform your life!

*Quick side note...these groups are not for current Beachbody coaches, if you are already working with a Beachbody coach please reach out to them to see what groups they have going for their team.*

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Berry Crumble

I love dessert!! With fall right around the corner we are almost to pie (every night) time!!! LOL but seriously I love pie and this is my go to when the cravings hit.  This berry crumble is perfect because if you make it in a ramekin it'll be portioned out for you...making it very challenging to overeat.  I like to use a mix of whatever frozen berries I have on hand but if you want to use fresh by all means do it to it!  For the ones I made in the picture I used a mix of blackberries, blueberries and raspberries...I bought a giant bag of frozen berries at Costco.  For the granola I just searched through the bulk bins at the grocery store, it's waaaay cheaper to buy your granola from the bins than in a box.  I chose a maple almond granola not going to lie it's quite tasty!!  Also if you're wondering arrowroot is, it's what will thicken up the berry mixture =)  So without further ado here's how you make it!!  This recipe will make 2 servings.

Ingredients

 2 Cups Frozen or Fresh Berries

1/4 Cup Granola

1 Tbsp Arrowroot

2 Tbsp Water

2 Tsp Honey

Directions

Preheat your oven to 375.  Line a small baking sheet with parchment paper and place your 2 ramekins on top of it...this will limit any oven mess and hopefully any counter mess too!  Mix together your water and arrowroot and stir the mixture in to your berries until they are coated.  Split the berries between your two ramekins.  Top berries with granola and drizzle with honey.  Slide everything into the oven and bake for 30 minutes.  Pull them out and let them cool a bit then enjoy!  If you're feeling naughty go ahead and top your berry crumble with some french vanilla ice cream...I won't judge I did it and it's amazing!! =)

Breakfast Quiche

Hiiiii!! So first things first sorry for my absence!! I had to take a break from blogging to refocus and really decide what direction I'm headed in and whether or not blogging was worth my time.  As you can see I decided that YES it is!!  Time isn't something I have a lot of these days but lets be honest who does??  If you find something that you love to do it is always worth the time invested :)  So anyways let's get to why you're here...my tasty and healthy quiche recipe!! :)

I realize that quiche has a rep for being a breakfast dish.  But let me tell you it makes the easiest go to for work lunches!  Just toss it in your to go container top with hot sauce and then when it's time to eat reheat in the microwave for 90 seconds...TADAAAA!  A filling, tasty, healthy, quick and easy lunch :) This will make 6 servings and if you're following the 21 Day Fix it totals 1/2 Green 1 Red and 1 Yellow per serving :)

Ingredients

5 Eggs

1 Cup Cottage Cheese

1/2 Yellow Onion

1/2 Red Bell Pepper

1/2 Yellow Bell Pepper

1/2 Zucchini

1 Cup Cherry Tomatoes

1 Pie Crust

1 Tsp Chili Powder

1/4 Tsp Cayenne

1/2 Tsp Garlic Powder

1/2 Tsp Onion Powder

Directions

Preheat your oven to 375. Slice all of your cherry tomatoes in half and set aside. Chop up the rest of your veggies into dime size chunks. Press your pie crust into your baking dish. In a large bowl whisk the eggs and add in all the veggies (except for the tomatoes), cottage cheese and spices mix everything until well bended.  Pour mixture into your pie crust and arrange tomato halves on top.  Place in the oven and bake for about 40 minutes. Start checking at 30 minutes, when you can insert a knife and it comes out clean it's done.  ENJOY!! :)

Asparagus & Sriracha Cream Sauce

It's that time of year!!  I love spring and summer when all of the farmer's markets come out offering amazingly fresh produce at great prices.  It's strange to think that just a few months ago the price for asparagus was around $5.99 lb!!  There's definitely something to be said for eating what's in season :)  The cream sauce is quite delish and refreshing too.  I make mine using plain Greek yogurt and it turns out perfectly everytime.  Also I prefer to use full fat Greek yogurt it tastes better to me and it fills me up if I decided to have this dish as a snack.  Basically anyone who loves Sriracha ends up loving this recipe!!

Chilled Asparagus & Sriracha Cream Sauce

Ingrediants

1lb Fresh Asparagus

1 Cup Plain Greek Yogurt

2 Tbsp Sriracha

1 Tsp Chili Powder

1/4 Tsp Garlic Powder

1/4 Tsp Onion Powder

Directions

Our first step is to blanch the asparagus, prep a large bowl of ice water and set aside.  Start by rinsing and trimming the asparagus and bring a large pot of water to a boil.  Once at a rolling boil toss in your asparagus and allow it to cook for about 5 minutes or until it is a vibrant green color.  Remove the asparagus spears and submerge them in the ice water.  This will stop the cooking process and leave you with crisp, fresh, tasty asparagus!  Towel dry the asparagus arrange it on your serving dish and place in the refrigerator until ready to serve.  Mix all of your remaining ingredients together taste and add more Sriracha if needed.  Cover mixture and chill for at least 1 hour before serving.  Enjoy!! :)

Spiced Up Breakfast Potatoes

I LOOOOOVE breakfast!! So much LOL!  I enjoy these tasty guilt free spuds pretty much every weekend :)  The best thing about them besides tasting amazing is that they are so easy to throw together.  I like to use baby red potatoes, bell peppers, and sweet onion in mine, but go with whatever your craving.  LOL or whatever the fridge is offering up.  My favorite way to serve these is alongside some scrambled eggs and a couple slices of BACON! :)  Also as far as the spices go they are basically at your discretion. I don't really measure them because I just do a light dusting of each.  This recipe will make 2 servings each is equal to 1 yellow, 1/2 green and 1 spoon :)

Spiced Up Breakfast Potatoes

Ingredients

1 Cup Red Potatoes Sliced (about 2 small potatoes)

1/2 Red Bell Pepper Chopped

1/2 Yellow Bell Pepper Chopped

1/2 Orange Bell Pepper Chopped

1/2 Sweet Onion Chopped

2 Tsp Coconut Oil

Chili Powder

Onion Powder

Cayenne Pepper

Garlic Powder

Fresh Ground Pepper

Sea Salt

Directions

In a medium sized saute pan heat the coconut oil over medium heat.  Add in your sliced red potatoes and move them around until they are spread evenly over the bottom of the pan allow them to sit over the heat for 5 minutes.  Add in your peppers and onion and lightly dust mixture with all of your spices.  Feel free to add more spice if you'd like to :)  I personally love chili powder and cayenne soooo I go a little heavier on those!  Continue to cook over medium heat for another 15 minutes or so, stirring mixture every 2-3 minutes.  Remove from heat, plate up and ENJOY!!

Mojito Fruit Salad

I want to start by saying that I did not come up with this tasty creation on my own.  Once upon a time there was a BBQ and this little delight showed up!  I don't remember where the BBQ was, who was there, why we were having one....all I remember when I think back is this fruit salad!  So to the lovely person who is the genius behind this from the bottom of my heart I thank you!  This fruit salad is great and healthy as well :)  All I use for the dressing is fresh squeezed lime and chopped mint, with all of the tasty fruit there's no reason to add in extra sweeteners like honey and what not.  I like to use a melon baller to scoop out my honeydew but if you don't have one have no fear you can chop up the melon using a knife.  Also be for warned peeling the kiwi is super not fun, but it's totally worth it to have yummy kiwi in the salad!  If you are having more of an adult get together this salad makes one delicious drink too!  Just toss the fruit and some of the juices into your cup, add in some white wine, or white rum or vodka and top with some club soda or sprite....CHEERS!! For the 21 Day Fix your serving size will be 1 cup.

Mojito Fruit Salad

Ingredients

2 Granny Smith Apples

5 Kiwis

1 Honeydew Melon

1/2lb Green Grapes

2 Limes

3 Tbsp Chopped Fresh Mint

Directions

Cut all of your fruit into bite sized pieces.  Like I said I really like to use a melon baller for the honeydew.  Also I suggest cutting up your apples last because the longer they sit with their flesh exposed the browner they will get.  I've decided that cutting the grapes in half is a nice touch...LOL have you ever tried to stab a whole grape with a fork??  I would usually just give up and use my fingers :)  Once all of your fruit is ready to go mix the juice from both limes with the chopped mint.  Pour lime/mint mixture all over your fruit and lightly toss to combine everything.  And that's it!!! I let it chill for about an hour before serving. Super tasty and healthy :)

Getting Back On Track!

It's been waaaaay too long!! I know you guys I'm so sorry for my absence over the last month!!  Life has been insane to say the least.  I started a new full time job that I love, we had to put Paige in daycare, and Tim has been working graveyard shifts (BOOOO!).  Of course because Paige was making new little friends with runny noses she brought home every sickness that has been going around this season....and because she's a sweetheart she shared all of them!!!  The icky sick stuff is finally making it's way out of the house and it's time to get back to making time for a couple of things I love!  That would be Fit Foodie Forever and Beachbody! 

To help me get back on track I decided to give the 3 Day Refresh a go, not going to lie I LOVE it!!! It is basically a detoxifying cleanse that gets rid of bloat that's been building up and gives you a perfect springboard to jump back into your heath and fitness goals.  There were some trying times where I had to talk myself off the chili cheese dip ledge BUT I made it!  I proved to myself that I can stick to my guns and achieve any goal I set.  So maybe you're thinking "3 days?? That's easy!!" you would be both right and wrong.  The easy part is that it is only 3 days that's 72 hours and totally doable it will fly by actually!! Where you're wrong is that it is only 3 days LOL!  There is not any room for a cheat here or there not if you want to see some results and have the self gratification of completing something :)

The meals were super easy I actually prepped everything for the 3 days in under an hour.  The 3 Day Refresh comes with a food guide and eating schedule for your day.  I decided for convenience to just have the same thing everyday.  Since I was doing it by myself I didn't have to listen to anyone whining about the lack of variety LOL!  Also I really didn't want to spend a ton for only 3 days!!  Here's what each day looked like for me....

Breakfast - Vegan Chocolate Shakeology blended with frozen berries and water.
Mid Morning - Fiber Sweep drink (honestly not terrible!) and green tea.
Lunch - Vanilla Fresh shake mixed with water, roasted artichokes with avocado and hot sauce, and grapes.
Afternoon - Roasted artichokes with avocado and hot sauce.
Dinner - Vanilla Fresh shake mixed with water and Cucumber Tomato Salad
Evening - Green tea

Pretty simple right?!  So having made it through the 3 Day Refresh I am officially down 5.5 lbs and 1.5" of my waist line!!!  Super exciting I know :)  Is it probably water weight? Yup!  But I feel 100lbs lighter and my energy is through the roof.  It's really set me up for my next step which is....THE 21 DAY FIX EXTREME!!  I'm so excited for this I loved the original 21 Day Fix and saw some great results.  It's time to kick things up a notch though :)

The 3 Day Refresh was the kick start that I needed to get back on my health and fitness journey.  After all...this journey is a marathon not a sprint.  It is a lifestyle not a fad.  Sometimes life throws you a curve ball and that can slow you down, but you can never give up!  The obesity trend is no joke my friends...it's scary just how real it is.  For myself I need to be vigillent, both of my grandmothers and my mom suffer from diabetes.  At one point they could've changed their lifestyle habits to embrace clean eating and fitness.  That would've put them in a drastically different place than they are now.  It's never too late though I'm still holding out hope especially for my mom...I don't want to lose her any sooner than I have too.  For my daughter I need to set the best example possible.  I want her to have a first hand experience of how amazing a clean lifestyle can be.  I know eventually she will have to make her own choices and mistakes...my goal is to make sure she has the best foundation possible to fall back on.

Alrightly!  So that's it...I just wanted to give you guys a quick update.  If you find yourself in a similar spot...you know the one.  Summer is knocking on your door and the comfort that you find in your baggy pants and sweatshirts is causing you perspire like a fountain, but the thought of a tank top and shorts is terrifying.  If you are ready to start your own journey or maybe need a kick in the butt to get back on track send me a message through here, hit me up on Facebook, or fill out the app below.  I will have accountability groups going throughout the summer for fitness and clean eating.  Whatever you decide to do please know that it is never too late to make positive life changes.  You might as well give it a shot, honestly what's the worse thing that could happen?!  You get some new yummy clean recipes for your family and you lose some weight so you can fit into that old pair of jeans....that sounds terrible LOL!!  Will it be easy?...probably not.  Worth it?...YES!!

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Shrimp Fried (Cauliflower) Rice

 

All I can say about this one is OMG YUUUUM!!!  I love fried rice and the flavors on this dish are right on.  It's no secret that most Chinese food is crazy high in sodium...this meal, however, is NOT!  The secret ingredient is Bragg Liquid Aminos (check it out here) it tastes just like soy sauce without all of the MSG and sodium.  I received a few tips on getting the cauliflower to right consistancy for this recipe.  Personally I pulse the fresh florets in my Ninja blender until the cauliflower is diced into rice size pieces.  I've also heard that using a grater works really well and that using partially thawed frozen cauliflower is a great option!  One thing to be cautious with when it comes to rice cauliflower...it's super easy to OVERCOOK!  LOL I've had this challenge several times :)  Make sure you have everything ready to go when it's time to cook the "rice" and just toss it all in a hot oiled skillet, scoot it around a bit, and then eat it!  If you let it cook too long it turns to mush!  You have been warned.  Also if you're on the 21 Day Fix and you're trying to avoid using your yellow containers sub out the peas for a different vegetable...broccoli would be awesome in this recipe :)  This is a great meal for a date night or if you are wanting some leftovers for lunch the next day because it makes 2 servings.  Alright let's do this!!

Shrimp Fried (Cauliflower) Rice

Prep Time: 20 Minutes

Cook Time: 12 Minutes

Ingredients

14 Medium Sized Shrimp (Raw)

1 1/2 Cups "Riced" Cauliflower

1/2 Cup Grated Carrots

1 Cup Frozen Peas

1 Bunch Green Onions Chopped

2 Eggs

1 Clove Garlic Minced

2 Tbsp Bragg Liquid Aminos

1 Tsp Extra Virgin Olive Oil

2 Tsp Coconut Oil

1/4 Tsp Crushed Red Pepper Flakes

1/4 Tsp Garlic Powder

1/4 Tsp Onion Powder

2 Tsp Turmeric

Non-Stick Spray

Sriracha

Directions

To start we need to get the shrimp marinating for about 20 minutes.  Grab a shallow dish or a ziplock bag, toss in your raw shrimp and then add in 1/2 Tbsp Bragg Liquid Aminos, minced garlic, extra virgin olive oil, and crushed red pepper flakes.  Mix everything together so the shrimp are coated and set aside while you prepare the rest of your ingredients.  Heat a small skillet over medium heat and coat with your non-stick spray.  Scramble your eggs together and pour them into the heated skillet.  Quickly scramble the eggs into bite size pieces, once they are done remove from heat.  Heat a large and a medium skillet over medium high heat.  The medium sized skillet will be for your shrimp and the large skillet will be for your fried "rice".  Once your medium skillet is hot throw your shrimp and marinade in cook the shrimp for about 12 minutes turning them halfway until they are cooked all the way through.  While your shrimp are cooking melt the coconut oil in your large skillet, saute the carrots and peas for about 5 minutes until they are warmed through.  To the large skillet add in the scrambled eggs, green onions, "riced" cauliflower, remaining Bragg Liquid Aminos, garlic powder, onion powder and turmeric.  Mix everything together and continue stir until everything is warmed through...remember to be careful not to overcook the "rice".  Once everything is done divide mixture between 2 plates, top with the shrimp and drizzle with Sriracha!!  Enjoy!! :)

Yummy Pasta Bake

This is one tasty and crazy easy dinner to make!  Nothing makes you feel cozier on a rainy spring evening than curling up with some yummy Italian food.  I always make this meal using some of my leftover spaghetti sauce that I have stashed away in the freezer...which makes it an extremely cheap dish to make too! :) Even with the sinful goodness of this dish it is a relatively clean meal especially if you keep your portion small and pair it with a garden salad.  Tim isn't always on board with my healthy meals so this is one that I can make for him and then he has leftovers to work on throughout the week.  Also the bechamel sauce adds the perfect amount of creamy goodness to the dish without the need for extra cheese or heavy cream.  And by using whole grain pasta it fills you up and keeps you full longer!

Prep Time: 20 minutes
Cook Time: 40 minutes

Ingredients

2 1/2 Cups Spaghetti Sauce (check out my recipe here)

7oz Dried Whole Grain Pasta (I like to use Penne)

6oz Shredded Italian Cheese

Ingredients for Bechamel Sauce

2 Tbsp Unsalted Butter

2 Tbsp Flour

1 Cup Milk (I use 1%)

Salt, Pepper, Nutmeg, and Cayenne

Directions

Preheat oven to 350.  I use an 8x8x2 glass dish for baking but whatever you have handy should work.  In a large pot start boiling water for your pasta, once the water is boiling add pasta and boil for 10 minutes or until it is barely Al Dente (DO NOT overcook because the pasta will continue to cook once it's in the oven).  Once your pasta is done drain the water, rinse with cold water, and set aside.  While you're preparing the pasta place a small sauce pan over medium heat and melt your butter.  Once the butter is melted wisk in your flour until it becomes paste like (roux).  Slowly add your milk to the flour/butter mixture stirring constantly.  Add some salt and pepper, and a pinch of nutmeg and cayenne, allow mixture to come to a boil (turn up the heat if necessary) and continue stirring, once it starts boiling it will start to thicken quickly.  Once your sauce is thick enough to coat the back of your spoon remove from the heat and set aside.  Now let mix it all TOGETHER!! In bowl combine your cooked pasta, spaghetti sauce, and bechamel sauce. Pour half of your mixture in into your baking dish and sprinkle half of your cheese over it, pour in the rest of your mixture and top with the remaining cheese.  Slide your dish into the oven for 40-45 minutes.  Remove when the top is nice and bubbly and  starting to slightly brown on top.  Enjoy!!

Healthy Chicken Nuggets

Tonight I was struck with a mean craving for CHICKEN NUGGETS!!  LOL unfortunately for me McD's isn't allowed on the 21 Day Fix Extreme meal plan!?  Now I know that stuff is complete garbage and barely even food buuuuut sometimes a girl needs to be nostalgic.  So I found myself pondering the possibilities and looking around my kitchen in search of a way to solve this problem before diving head first into a bowl of Tim's goldfish!!  As luck would have it I was on my normal extreme eating day which I get to do after 2 days of the countdown to competition meal plan...and that means fruit and a few servings of carbs :) So here's what I came up with and not going to lie it was freaking DELISH!!  Bonus this would make a great dinner for your little ones instead of stuffing them with Mcd's or store bought "chicken" nuggets! This makes one serving and counts for 1 Red, 1 Yellow, and 1 Spoon.

Ingredients

1 Small Chicken Breast

1 Egg

1 Yellow Container of Uncooked Organic Oatmeal

1 Tsp Melted Coconut Oil

Directions

To start get a large skillet warming up over medium heat.  In a food processor or blender pulse all of the oatmeal until it is the consistency of rock salt (lol I know, but I couldn't think of another size comparison!). For me I did several quick pulses for about 30 seconds and then it was good to go!  Place your oatmeal in a bowl feel free to add some seasonings if you would like such as salt, pepper, garlic or onion powder.  In a separate beat your egg and set aside.  For the chicken, because I'm a weirdo, I like to flatten it out with a kitchen mallet.  I get it to where it is around 1/4 inch thick.  I then slice the chicken up into bite size pieces.  Add your melted coconut oil to your oatmeal and mix well to combine.  You are now ready to get cooking!! Take the chicken one piece at a time and coat with egg then dredge through your oatmeal until well coated place in the pan and repeat until all of your chicken is cooking!  I cook the chicken for about 10 minutes on each side, before removing from the heat make sure your chicken as an internal temp of 165!  I like to have mine with mustard because it's a 21 Day Fix freebie, but sauce yours up however you please!! Enjoy :)

Healthy Sloppy Joes!

Who doesn't enjoy a tasty sloppy joe?! LOL sloppy joes were a dinner table staple growing up...unfortunately Manwich isn't the healthiest thing out there.  I'll even go so far as to say it's not healthy at all, nor does it taste as good as my childhood memories lead me to believe!  In light of that revelation I decided to get busy in the kitchen and create my own healthy version of this American classic.  So yes this recipe is clean eating and 21 Day Fix approved!  Now if you've tried any of my other recipes on here you know that I'm a fan of spicy food!  So if you want to cut the heat I would recommend removing all of the seeds from the jalapeno as well as reducing or omitting the crushed red pepper flakes :)  These sloppy joes are a great way to sneak in veggies for those kiddos or spouses who tend to avoid them!  These can also be turned into a vegan dish by taking out the ground turkey and replacing it with either textured veggie protein or chopped up mushrooms (I personally prefer the shrooms!)  I also like to freeze half of the sauce for a quick and easy dinner down the road.  For the 21 Day Fix the container count is for 1 1/3 cup of sauce and equals 1 green, 1 red, and 1/2 purple...the 1 yellow accounts for the whole wheat bun (I like the sandwich thins) however if you're on a low carb journey this would be great as a lettuce wrap too! Enjoy!! :)

Ingredients

20oz Cooked Ground Turkey

5 Celery Stalks Diced

1 Sweet Onion Diced

1/2 Red Bell Pepper Diced

1/2 Yellow Bell Pepper Diced

1/2 Orange Bell Pepper Diced

1 Jalapeno Minced

2 Garlic Cloves Minced

1 28oz Can Tomato Sauce (low sodium if available)

1 6oz Can Tomato Paste (low sodium if avaliable)

2 Tbsp Chili Powder

1/2 Tsp Cumin

1/4 Tsp Crushed Red Pepper Flakes

1/4 Tsp Worcestershire

1 Tsp Bragg Liquid Aminos (or low sodium soy sauce)

2 Tsp Olive Oil
Whole Wheat Buns
Plain Greek Yogurt

Directions

Warm olive oil in a large skillet over medium heat and toss in your onions.  Saute for about 7 minutes or until the onions start to sweat.  Add in your jalapenos and saute for an additional 3 minutes.  Add the rest of your veggies to the skillet (celery and peppers) reduce heat to low, cover with lid, and allow to cook for about 10 minutes stirring occasionally.  Once your veggies have softened slightly add in your cooked ground turkey mix well so everything is combined.  Add your tomato sauce and tomato paste to the mixture and stir very well...it can take a little work to mix in the tomato paste.  Add in the garlic, chili powder, cumin, crushed red pepper flakes, worcestershire and Bragg liquid aminos and mix well.  Cover and allow sauce to simmer for about 20 minutes so all of the flavors can combine.  Serve on top of toasted whole wheat buns or lettuce cups and top with a dollop of plain greek yogurt if you like to! :)

21 Day Fix Round 2!!!

Sooooo these were my round 1 results with the 21 Day Fix! I can't lie I'm pretty proud of them...the after pic was about 3 months postpartum.  Unfortunately once I completed the program I felt that I had earned a break so to speak.  All that earned me was landing myself right back at ground zero plus an additional 2 lbs.  Today is day 6 of my second round of this program, and boy am I fired up about this!!  We all mess up here and there what's important is realizing what happened and having the strength to pick yourself up and get back in the game.  Lesson learned I need the challenge groups that I host to hold myself accountable!!  I need the the motivation and support that the groups offer, changing your whole lifestyle isn't easy!! Having others to go through the transformation (mentally and physically) with gives you an extra reason to show up each day and make the very most of this journey. :)  I love the portion control aspect of the 21 Day Fix and I've been having a blast coming up recipes that fit with the nutrition plan!  Make sure you look through this blog for yummy 21 Day Fix Approved recipes!  I also really like the workouts they're only 30 minutes long and perfect for me to do during Paige's nap time.  Bonus they're not too challenging and they have a modifier if you're just starting your journey.  For this round I've decided to bump up my weights LOL take things to the next level if you will!  I can honestly say that quitting and then starting back up again was painful...not just on the waistline.  I have been so sore these past few of days, thankfully it's starting to fade.  Today is going to be the Dirty 30!  It's challenging don't get me wrong but I love the feeling of accomplishment when I'm done!  Tomorrow I will be doing the Yoga Fix and then week 1 is complete...it's so crazy to believe and super exciting!! I'll keep updating this journey and post some progress pics as soon as I have some more to share!! :)  If you feel like this program is something that would fit with your goals and lifestyle fill out the form below and I'll get in touch with you, I love having new people in our accountability groups!! Cheers :)

 

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I started working out...WHY am I gaining weight?!

I ADORE Chalene Johnson!! If you're not familiar with this amazing woman you need to check out her website here!  Also make sure you listen to her podcast it is full of great advise that you didn't even know you needed LOL!! Not going to lie I listen to her daily :)  The following article is from www.sparkpeople.com and it is a great one!  Chalene discusses why so many of us experience some weight gain when we begin a new fitness program...believe it or not it happens all the time you can't let it stop you!!  Keep on pushing towards your goals and enjoy Chalene's WORDS OF WISDOM!! :)

By Chalene Johnson

Probably the most common question I get when I release a new exercise program is, "Help! I'm gaining weight! Am I doing something wrong?" This is a common phenomenon with any new exercise program.

The motivation to start a new exercise program is almost always to lose weight. However, what most personal trainers know--and most at-home exercisers do not--is that a new exercise program often can cause an immediate (and temporary) increase on the scale. (Notice I didn't say weight gain! I'll explain.) This common increase in the scale is also the reason why perhaps millions of people start and then quickly quit their resolution to get fit.

The temporary weight gain explained:
When someone starts a new exercise program, they often experience muscle soreness. The more intense and "unfamiliar" the program, the more intense the muscle soreness. This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to "protect and defend" the effected or targeted tissue. Exercise physiologists refer to this as delayed-onset muscle soreness, or DOMS.

This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens, the body protects the tissue. The muscle becomes inflamed and slightly swollen due to fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling.

Most people are motivated enough to put up with this temporary muscle soreness. Yet, many, especially those who really need immediate weight loss to keep them motivated, become discouraged and quit!

When I worked with a group of 70 test participants during the development stages of ChaLEAN Extreme, this happened. Who was the most upset and discouraged? You guessed it... the women! I'm happy to report absolutely for every single woman (and man) in our group, the weight increase was temporary and never lasted more than two weeks before they started to see a major drop in the scale. However, these people had the advantage of working with someone who was able to explain to them why this was happening and assure them the weight would come off if they stuck to the nutrition plan and stayed true to the program.

If you follow a multi-phase exercise plan, such as ChaLEAN Extreme, keep in mind that when you start each phase, your body will be "in shock" again. Don't be surprised or discouraged if you experience a temporary gain on the scale the first week of each phase.

My own personal example of this is running 10Ks. I don't do it very often, maybe once or twice a year. Even though I run on a regular basis, when you run a race, you push much harder. It's natural for me to be insanely sore the next day. It’s also very common for me to see the scale jump 4 pounds the next day from forcing fluids post race and the resulting DOMS. Even though I know the cause of it, it's still a bummer. We're all human and hard work should mean results. Hard work equals results, but our bodies are amazing machines and they know how to protect us from hurting ourselves. Soreness forces you to give those muscles a break. Ultimately you will lose the weight and you will change your metabolism in the process.

The key is understanding that this is a normal and temporary and stick with the program!

When to be concerned:
If you experience a significant weight gain (exceeding 5 pounds) that does not begin to decrease rapidly after the second week, guess what it is? I'll give you one hint... you put it in your mouth and chew it. You know it! Your food (or calorie-laden beverages). News flash, friends… exercise doesn't make you gain weight. Consuming more food than you burn makes you gain weight!

So if after two weeks you are not losing weight and have gained weight that's not coming off, it's time to take a close and honest look at your food intake.

Moral of the story:
Be patient young grass hopper. You'll be lean and mean in no time!

Amazing Turkey Chili

There are few things better than a delicious bowl of chili...so warm and comforting, not to mention easy and healthy!  This is my go to recipe for chili and it's a hit with all ages :) I like to let mine come together in a slow cooker on low heat, if you don't have one however a large pot on the stove will do the trick!  As you already know I'm a fan of spicy food!  LOL if you are not please feel free to omit or decrease the amount jalapenos and cayenne pepper.  This chili really is crowd pleaser and perfect for get togethers...it's been a great addition to our Football Sundays!  One extra thing that I love is that it freezes beautifully, just put your leftovers in a freezer bag pop in the freezer and you have an easy and healthy dinner ready to go when you're short on time!!  Alright so with no further ado I give you...my AMAZING turkey chili recipe!! :)

Amazing Turkey Chili

Ingredients

20oz Cooked Ground Turkey

3 Cups Butternut Squash (chopped)

1 Sweet Onion (diced)

3 Cloves of Garlic (minced)

2 Bell Peppers (chopped)...I like red and yellow for this recipe :)

2 Jalapenos (diced)

1-16oz Can Kidney Beans (low sodium drained & rinsed)

1-16oz Can Black Beans (low sodium drained & rinsed)

1-28oz Can of Diced Tomatoes (low sodium if available)

1-14oz Can of Tomato Sauce (low sodium if available)

1-6oz Can of Tomato Paste (low sodium if available)

4 Tbsp Chili Powder

1 Tbsp Cayenne Pepper

1 Tbsp Extra Virgin Olive Oil

*Optional plain greek yogurt and chopped green onion for garnish

Directions

Turn heat on slow cooker to low add sweet onion and cover.  Once your onions begin to sweat add your bell peppers and squash and cover once more.  While your ingriedients are beginning to heat up start cooking your ground turkey on the stove.  When your turkey is cooked all the way through and crumbled add to slow cooker and mix well with chili powder and cayenne pepper.  Add all remaining ingredients to slow cooker stir to combine everything and reduce heat to low.  Allow to simmer for 4 hours before serving.  Dish up chili and top with a dollop of plain greek yogurt and a sprinkle of chopped green onion if you would like :)  Serving size for the 21 Day Fix is 1 1/2 cups and counts as 1/2 Red, 1 Green, 1 Purple and 1 Yellow... ENJOY!!

Homemade Spaghetti Sauce

There's nothing better than a tasty homemade sauce.  And this one never fails to impress company :)  It's extremely versitail too!! Not only is it a great spaghetti sauce...it is awesome for pasta bakes (check out my pasta bake recipe here!) and amazing as a pizza sauce!  I love tossing this lovey sauce on top of some zucchini noodles.  You'll notice that the recipe calls for 16 oz of Italian turkey sausage, I've also used Italian chicken sausage and it turned out great...just go with whatever is available to you.  I like to make this in the slow cooker, it makes the house smell wonderful and lets the flavors really come together.  This makes quite a bit I always freeze most of the leftovers that way we can have a quick, healthy, and tasty meal ready at the drop of a hat!  Serving size for 21 Day Fix is 3/4 cup and counts as 1/2 Purple, 1/2 Red, and 1/2 Green. ENJOY!! :)

Homemade Spaghetti Sauce

Prep Time: 30 Minutes
Cook Time: 1 Hour

Ingredients

20oz Ground Turkey 

16oz Ground Italian Turkey

1 Large Sweet Onion Diced

16oz Mushrooms Chopped

3 Cloves of Garlic Minced

2-28oz Can Crushed Tomatoes (low sodium and organic if available)

1-14oz Can Tomato Sauce (low sodium and organic if available)

2 Tbsp Dried Oregano

1 Tbsp Dried Basil

1 Tsp Crushed Red Pepper Flakes

1 Tbsp Chili Powder

1 Tbsp Extra Virgin Olive Oil

Directions

 Go ahead and get your slow cooker set up and put the temp on high.  Pour your olive oil over the bottom, toss in your diced onions, and cover with the lid so the onions can sweat and soften.  Stir the onions every 5 minutes or so to prevent sticking.  Once the onions start to soften add in the chopped mushrooms and garlic.  Meanwhile in a large skillet over medium heat saute all of the ground turkey until it is cooked all the way through.  Drain the meat and add to your slow cooker.  Add in all of your spices and stir until well mixed.  Slowly pour in crushed tomatoes and tomato sauce stirring in between each can.  Cover and leave on high heat for about 1 hour until sauce is heated all the way through, taste sauce and add more spice if you'd like (if you like heat add in some cayenne).  Reduce heat to low until you are ready to serve...ENJOY!! :)