7 Easy Tips to Meal Prep and Save Time During The Week

When I share with people my weekly meal plans or how I do my meal prep for the week one of the first, and most common responses is.... "I could never do what you do, I just don't have the time!"

But the thing is...investing in a couple hours on ONE day really frees up SO much time during the week!! So today I wanted to share with you some tips that I personally use to help cut down hours in the kitchen!!

1. Make a Weekly Meal Plan: We like to keep it pretty simple. I will either repeat meals and have left overs or I will choose dinners that have the same or similar ingredients so I can prep a lot together. This meal plan also takes all the guess work out of what I'm going to eat. I go right to the fridge and pull out the meal thats on the menu!

2. Keep your grocery list updated: So as I run out of things I put them on the list right away. That way I'm not wasting time before I shop wandering around the kitchen looking through the pantry and the fridge to find out what we need to buy. Shopping with a grocery list is also very helpful for avoiding those impulse buys at the grocery store. If its not on the list I DON'T buy it!

3. Meal Prep on Sunday or Monday: So for me Sunday works best because my husband is home to help with the kids. I like to order my groceries on Saturday and have them delivered Sunday morning. Then I get right to business. I have my meal plan and I list everything in the order it takes to cook it. So for example if I'm going to make brown rice that takes 50 minutes I will start that first, Next I'll put the chicken in the oven for 30-40 minutes, Throw some eggs on to boil, start some quinoa and begin browning the turkey. Once the turkey is done I have some time while everything else just "does its thing". So I will wash and chop my fruits and veggies. Peppers, cucumbers, steam some broccoli, slice my berries etc.  It usually takes about two hours from start to finish but it saves a TON of time each day and you use less dishes, yay!!!

4. Keep your family favorites stocked in the kitchen: Even with the best of intentions, some days just dont go as planned. Maybe what I had on the menu for dinner doesnt sound good tonight, or maybe something came up and we dont have enough time to make a certain meal. Thats OK!! Be flexible and get creative! My son loves bean burritos so I keep canned organic beans in the pantry for a quick bean and cheese burrito. Some of my other staples are tortillas, eggs, organic diced tomatoes, salsa, minute brown rice, whole grain pastas, organic pasta sauce, and frozen veggies. frozen veggies.

5. Double recipes and freeze for a busy week night: I love my crock pot!! I often will make a double batch of chili or chicken tortilla soup and freeze half for later. Those nights that are super busy or get off track you'll be so glad you have a nice hot, healthy meal waiting for you!!

6. Use convenience items: So as much as I'd like to make my own chicken broth and always hand chop my own produce, sometimes using items that have been pre-prepped makes that meal prep time go even faster. So consider using frozen veggies that are already chopped, organic chicken or veggie broth, minced garlic in the jar, shredded cheese, pre portioned bags of almonds, etc.

7. Easy clean up: So before I even start my meal prep I make sure that the trash bag and the dish washer are empty. Theres nothing worse than trying to balance egg shells on an over flowing garbage can or piling up the dishes in the sink when you need to get to the water! I use a "garbage bowl" when I'm chopping so I can just throw all the scraps away later and just keep moving. And as I'm done with a dish it goes right to the dishwasher. Easy peasy!!

So I hope that you have a better idea of what my meal prep looks like and how with a little organization and planning even the busiest mama's CAN meal plan and prep on the weekend to save several hours during the week to spend with their families!!

For more helpful tips and healthy recipes follow me on Pinterest and Facebook!!

Holiday Survival Challenge

It's that time of year again when everyone has pot lucks at the office, holiday gatherings, Thanksgiving leftovers and Christmas parties galore and the one guest that's invited to it all is FOOD!! It's pretty impossible not to be greeted with the smells of some amazing foods and tasty treats, so how do you stay ahead of the game and not gain the dreaded 5-15 pounds that you normally gain around this time? You get together with like minded people who also have the same goal to lose weight THROUGH the holidays and end the year a size or two down!!

At this time, two years ago, I had lost over 30 pounds and I wanted to keep it going. I KNEW I had the will power and that was stronger than any momentary temptations that I faced at these parties. So I did it! I stuck to my plan and lost the 15 pounds to end the year strong at a grand total of 45 pounds. And this year, not only am I in the same position after baby #2, but I want to pay it forward and teach YOU how to do the same! I want to give you my tools, tips and recipes. I want to give you the motivation, support and accountability and I want to help you look fabulous in your family pictures and feel confident in that little black dress on New Year's Eve!!

So how does this work???

The 30 day accountability group will be ran through your very own private Facebook group with a group of 5-10 other women who are on the same mission as you! Have a friend who wants to get healthy too? Bring them along!! The best part is that these workouts will be done in the privacy of your own home and on your own schedule! 

Why Shakeology???

I require you to invest in Shakeology for a couple of reasons.  The first and the biggest is that Shakeology is a nutrient dense meal that is derived from whole foods, minerals and vitamins and you KNOW you are getting the VERY BEST nutrition that you can possibly find.  Especially when you are learning to eat better and make good choices it can be completely over whelming.  So Shakeology takes the guess work out of planning your meals.  You have 1 less thing to think about!  Then, at the end of the group you can decide to continue or discontinue drinking your Shakeology.  But I'm pretty sure you will love it!  

The next reason is because during the holidays sugar and sweets are everywhere.  It is a known fact that the more sugar you eat the more you body craves it!  Shakeology helps to reduce your cravings to sugar!  So, instead of having a milkshake in the evenings or cookies, I grab my shake mix it with fruit, peanut butter, milk and ice and voila a healthy, low calorie treat!  I never feel like I'm missing out on something!  Oh and I the feeling of guilt that you have when you indulge in something naughty is gone!!!  I feel confident, healthy and I look lean!

And the final reason is because this was one of the main reasons I lost 45 pounds last year. I worked out and I changed my eating habits but it wasn't until I added Shakeology on a daily basis that I really started to see results. It helped reduce cravings, regulated digestion and gave me more natural energy to get up and do my workouts every day!

Maybe you have a significant amount of weight to lose or maybe just the last 10-15 pounds. But either way starting with Shakeology, at home workouts and healthy eating will help you get a jump start on your New Years Resolution with out all the pressure and added weight that you could potentially add on in the next few weeks. 

Yes, the holidays mean there are tons of temptations that are being thrown our way: cookies, pies, decadent dinners, drinks...you name it, but the 30 day program takes place in between Thanksgiving and Christmas and it's not about avoiding temptation!  It's about changing how you think about food!  We'll be talking about stress signs that lead to bad choices, time management for the hustle and bustle of the season, and of course alternative meal ideas to cut calories without cutting the yumminess! 

Maybe you already are at your goal weight or close too but have  very poor diet.  Maybe you lack energy to get through your day.  Maybe you have no idea how to cook or what foods are good vs. bad.  Then, this group will teach you  to make better choices and be mindful of what you are consuming and what it is doing to your body.  I will be giving you meal plans, recipes, teach you what healthy snacks are.  You will NOT be counting calories.  You will be choosing foods based on their nutritional value.  You will be eating 5-6 times a day!  No starvation! So when you eat the cookies or the extra helping of ham, you don't have to feel guilty!  

When does the fun begin???

It will start on Monday the 30th !!  During this month we will set small goals for you to help you focus on what is most important.  Maybe you want to learn how to make better food choices, learn how to resist temptations, handle emotional eating, find healthy alternatives to your favorite foods, cut the soda and caffeine or just have energy to get through your day without crashing?  You may or may not have weight to lose, whatever your individual reason I will work with you to have the success that you want! I promise at the end of the 30 days you will have the tools to make better choices and live a healthier lifestyle!

 What can I expect and what are the Requirements??

You can expect....1.  A health and fitness program to fit your needs in 30 minutes or less each day.
2.  Sample meal plans and recipes to help you stay accountable, to help you with quick easy meals and snacks to fit your lifestyle.
3.  Daily accountability through a closed online support group.
4.  Tips on handling holiday parties, a restaurant guide, traveling tips, healthy alternatives to holiday favorites.
5.  Motivation, Accountability every single day to help you end the year stronger than you started.  

What if you could lose a few pounds this holiday season, rock in the New Year feeling confident and not defeated yet HAVE A REALLY GREAT AND ENJOYABLE HOLIDAY SEASON?  

The requirements are...1.  You must be a customer of mine on TeamBeachbody, which means that I am assigned as your FREE coach.  If you already have a coach please reach out to the person you work with.  If you do not have an account, complete the application below.
2.  You must commit to a  fitness program and nutrition plan in which we will discuss options that are best for you, your ability level, your time constraints and your needs.  
3.  You must commit to checking into the accountability group daily and reporting progress.

How do I sign up??

1) Please fill out the application below

2) Make sure we are friends on Facebook and send me a message that you've submitted your application 

3) We will discuss your challenge pack options and get you enrolled!!

Ultimate Reset Week 2 Review & Results

Yay!! We have officially finished week 2 of the Ultimate Reset and I just can't say enough good things about this program!! I'm currently visiting my parents so I'm not able to do my week 2 weigh in (I like to stick to the same scale) but I would like to focus my review this week on how I FEEL vs the weight lost.

        

                 Sweet Potato & Red Pepper Bisque                              Red Beans & Rice

  

                                                                Edamame & Roasted Corn Succotash
 
This week proved to be another hit with the recipes!! My hubby asked if we could have Red Beans and Rice every night lol. Although it was amazing there were also several other recipes that I was excited to try too! Every meal was pretty easy to make....all less than 30 minutes and were packed with flavor!! I've said it before but I think some of these will make a regular rotation for us! I love incorporating new healthy recipes, especially the soups during the winter months!

Look Ma!! No Muffin Top!!!

This week I didn't necessarily feel like I lost a lot of weight, but I can tell that I've definitely lost inches!! I pretty much live in yoga pants so its not always easy to know if my clothes are getting looser as they are very forgiving but I slipped on some jeans this week and not only was I able to button them right up but I was happy to see that I didn't have a muffin top!! I still have a long journey ahead of me but to know that I didn't have to lay down, jump around the room or do some crazy squats to get myself into them was an amazing feeling!!

I have noticed feeling a little tired in the afternoon but I'm not sure if thats a side effect of the Reset or if thats a side effect of being a mom of 2 under 5 lol. Either way its nothing I can barrel through and I am enjoying the early nights to bed. I have been waking up full of energy at 5 am and ready to hit the ground running. 

Today starts week 3 and from looking ahead I feel that this is going to be the most challenging week. The menu options are more rigid (not impossible) and there are no grains. There are optional grain snacks you can add in so I'll have those on hand just in case I need them but I'm going to give it a go without and stick to the plan as is. But if I do need them then they're there. I won't feel guilty about it. I am keeping this week very simple, you'll see I plan to repeat several meals and this is for ease. We are on the road a lot this week and it will be easier to just cook big batches of the same thing for several days. I'm looking forward to finishing this week strong and reporting back with our final review and results next Monday!!

If you have any questions, need help with recipes, tips etc. find me over on Facebook and shoot me a friend request, I'd love to chat!!

Meal Planning Monday, October 20th

So in an effort to make my crazy, fun, hectic life a little more sane I have made meal planning a MUST DO in my life. I've been doing this now for about 2 years now and it has made that 5pm dinner time a piece of cake!! I actually feel prepared, not stressed and I dont have thoughts of "Bueller, Bueller....Bueller?" running though my head when my hubby asks "whats for dinner?"

I typically sit down with my blank meal planning template, my 21 Day Fix guide book, and Pinterest! I like to keep things simple so for me my breakfasts and often times my lunch are the same. I need a breakfast that's going to be quick and easy while I work before everyone else gets up and something that's going to keep me full until snack time. Now dinner is where I like to get a little creative but I still keep it in check. My family and I follow the 21 Day Fix meal system as it has been HUGE in teaching me about portion control and the right balance of food on a daily basis, but I also like to keep some family favorites on the menu too. I've had so much fun taking some classic comfort foods and making them "Fix Friendly". Another tip to keep me from going overboard is sticking to 3-4 dinners each week and having left overs a couple nights. This not only helps to keep the grocery bill manageable but it also keeps my meal prep time to something reasonable with a 3 year old running around!

So here is my meal plan for the week and you can find any of the recipes in my recipes section of the blog! Enjoy!

Meatloaf Cupcakes with Sweet Potato Frosting

My family LOVES meat and potatoes...I think I make meatloaf at least once a week but I was tired of the same ol', same ol' and decided to spice things up a bit! I didn't do much other than change the look of one of our favorite dishes, but something about the idea of having "cupcakes" for dinner made for some very clean plates and a very happy mommy. Last night wasn't a battle and I LIKE THAT!!! The best part is that it was still 21 Day Fix friendly and it took less than 30 minutes from fridge to table!! I hope your family enjoys it as much as mine does!!

Ingredients
* 1 pound lean ground turkey
* 1 egg
* 1/2 cup seasoned bread crumbs
* 1/2 cup and 2 tbsp ketchup (separated)
*2 tsp Worcestershire sauce
* 1 large sweet potato
* Almond milk
 
Directions
(Preheat over to 350)
1. Combine turkey, egg, bread crumbs, 1/2 cup ketchup in a large bowl and mix well.
2. Divide meat mixture into 6 large balls and put in regular sized cupcake tin.
3. Mix 2 tbsp ketchup and 2 tsp Worcestershire sauce and top muffins equally
4. Bake for 20 minutes at 350 degrees
5. While muffins are baking wash large sweet potato and poke several times with a fork. Microwave for 5 minutes, flip and microwave another 3-5 minutes until totally soft.  Peel potato and add some almond milk....I just eye balled it but put in about 2 tbsp at a time until soft. Blend with electric mixer.
6. When muffins are done, plate them and top with 1/6 of the potato and ENJOY!!!

Serving info:
1 serving is 1.5 muffins topped with sweet potato

Fix Containers
1.25 Red, 1.5 yellow

Pecan Crusted Chicken Strips - 21 Day Fix

 

  Who doesn't love some fried chicken?!?!? But with all the fat and calories it's not something we can eat all the time! Especially since I've been eating clean those types of foods, even on my once a  week splurge, leave me wishing I had made a better choice. But the GOOD NEWS is that you dont have to completely give that up!! Heck NO!!! I'm all about cleaning things up and keeping those old comfort foods in the regular rotation!! Enjoy!!
Pecan Crusted "Fried" Chicken

Ingredients

·         1 chicken breast

·         2 slices whole wheat bread

·         2 blue containers pecans

·         ¼ cup Dijon mustard

·         1 tsp honey

Directions

1.      In a food processor, finely chop bread and pecans (until you get the consistency of breadcrumbs)

2.      Slice chicken breast into 6 strips

3.      Combine Dijon mustard and honey in a shallow dish

4.      Coat each chicken strip in honey-mustard mixture, then roll in pecan-breadcrumb mixture

5.      Take a cooling rack (like that you would use to cool cookies) and place that inside a cookie sheet. Place chicken strips on rack and bake at 400 for 20-30 minutes

6.      Serve alongside vegetables or add to your favorite salad
Fix Portions (per serving: 1 serving = 3 chicken strips): 1 yellow, 1 blue, 1 red

Pasta Puttanesca

A lot of times when people start to eat clean or healthy they assume that they have to go "cold turkey" with some of their favorite foods!! But let me assure you that you this doesn't mean you have to forgo your favorites. This pasta dish made with tomatoes, olives, and capers will satisfy your cravings, help you stay within your healthy guidelines and is packed with flavor!!

Total Time: 23 min.
Prep Time: 10 min.
Cooking Time: 13 min.
Yield: 4 servings, about 1½ cups each

Ingredients:
8 oz. dry whole wheat spaghetti
1 Tbsp. extra-virgin olive oil
2 cloves garlic, finely chopped
4 anchovy fillets, drained
1 (14.5-oz.) can diced tomatoes, no added salt
¼ cup pitted chopped Spanish (or Greek) olives
2 Tbsp. capers
1 tsp. dried oregano leaves
¼ tsp. crushed red pepper
1/3 cup chopped flat-leaf (Italian) parsley
¼ cup grated Parmesan cheese

 Preparation:
1. Cook pasta according to package directions; drain. Set aside. Keep warm.
2. Heat oil in large skillet over medium heat.
3. Add garlic, anchovies, and crushed pepper; cook, stirring frequently, for 3 minutes, or until anchovies melt into oil and completely dissolve and garlic is tender.
4. Add tomatoes, olives, capers, oregano, red pepper, and parsley. Bring sauce to a boil. Reduce heat to low; gently boil for 5 to 8 minutes.
5. Add pasta to sauce. Toss gently to coat; cook, stirring frequently, for 2 minutes, or until heated through.

Grilled Chili Flank Steak

Barbecue Sauce can be PACKED with sugar, don't believe me? Go check out your favorite bottle and see for yourself, I'll wait......SEE!! :) So let's clean things up a bit and let chili paste (with just 2 grams of sugar per tablespoon) give your steak a kick! If you manage to have any leftovers, slice remaining steak for a Thai-inspired salad the next day. And if anyone reading this is doing the 21 Day Fix, it is DEFINITELY Fix friendly!!

Serves: 8
Prep time: 5 minutes
Refrigerate: 30 minutes
Cook time: 16 minutes

Ingredients
2 tablespoons Roasted Red Chili Paste
2 tablespoons vegetable oil
1 tablespoon black peppercorns, crushed
1 tablespoon cumin seed, crushed
1 teaspoon coarse sea salt
2 pounds flank steak
Fiery Thai Salsa, optional (recipe follows)

Directions:
Mix red chili paste, oil, peppercorns, cumin seed and sea salt in small bowl. Coat steak evenly on both sides with mixture.
Refrigerate 30 minutes or longer for extra flavor.
Grill steak over medium-high heat 6 to 8 minutes per side or until desired doneness. Let stand 5 minutes before slicing. Cut steak across the grain into thin slices.

For the Salsa:
Mix 1 large ripe mango, peeled, seeded, and coarsely chopped, 1/4 cup chopped fresh cilantro, 2 tablespoons fresh lime juice, 2 tablespoons Sweet Red Chili Sauce, and 1 teaspoon minced garlic in a large bowl until well blended. Cover. Refrigerate until ready to serve.

Nutrition score per serving:
Calories: 194
Fat: 10g
Saturated fat 3g
Protein: 24g
Carbohydrates: 2g
Cholesterol 68mg
Sodium 348mg
Calcium 33mg
Iron 2g

Recipe found on www.shape.com

21 Day Fix Chicken Stir Fry

Week one of the 21 Day Fix I tried to keep it pretty plan and simple. I wanted to really understand the program and not overwhelm myself with too many new recipes or combinations. But now that I have that under my belt I'm ready to rock and roll!! I made the Asian Citrus Vineagrette from the 21 Day Fix cook book and it was SO good!! I also plan to use it on our chicken salads later in the week. This was super fast and easy and would be a great way to use up leftover chicken too!

Stir Fry Veggies and Grilled Chicken
Veggies  (Green Container & 1 spoon)
Ingredients:

• 1 tsp olive oil
• 1 16oz bag of frozen Asian Stir Fry Veggie mix

Directions:

• Heat oil in medium skillet over medium heat.  
• Add veggies in skillet, mixing frequently for 2 to 3 minutes or until crisp tender.

Chicken (Red Container)

Ingredients:

• 4 oz raw chicken breast, boneless, skinnless
• 1 tsp olive oil
• all purpose seasoning or Mediterranean Seasoning.

Directions:

• Preheat oven to 375 degrees
• Place chicken in ovenproof dish
• Spray with cooking spray at the bottom of pan.
• Bake for 15 to 20 minutes or until chicken is no longer pink in the middle and juices run clear
• Once cooked chop and toss with veggies in skillet to combine

Cooking times may vary depending on the thickness and weight of the chicken breast.  

Brown Rice (Yellow Container)

Make whole grain brown rice according to package directions, use 1 yellow container and store the rest in an airtight container for later.

Asian Citrus Vinaigrette (Orange Container)

 

Ingredients

• 1/4 Cup 100% orange juice
• 1/4 cup rice Vinegar
• 2 Tbsp reduced sodium soy sauce
• 2 tsp raw honey
• 1/2 inch fresh ginger, peeled, finely grated
• 1/4 cup sesame oil

Directions

 

1. Combine orange juice, vinegar, soy sauce, honey and ginger in a medium bowl; whisk to blend. 

2. Slowly add oil while whisking; mix well.

*Store leftover dressing in a covered container in the refrigerator. If dressing thickens when cold, hold at room temperature for 30 minutes and stir before serving.

So you have a super filling dinner that will keep you on track, feeling satisfied and on your way to meeting your weight loss goals!!!

Super Bowl Appetizers Revamped!!

According to USA Today, the Super Bowl is "only second behind Thanksgiving for the average amount of calories consumed in a day." Is it bad that that statistic didn't surprise me??? It's no wonder when there are so many appetizers, pizzas and beers flowing that in the matter of a couple hours some SERIOUS caloric damage can be done!!

But don't worry!! I have put together some great tips to help keep you in the "healthy lifestyle game" and not sitting on the bench with guilt and stomach cramps all night!! I've also compiled some of my favorite healthy Super Bowl party foods so you can celebrate without the super-high calories, fat, and sodium. Don't forget to get up at halftime and dance to the music or get outside to throw the ball with your friends, neighbors, and loved ones. That way you can enjoy some great food and keep moving too.

The key to any appetizer is to go in moderation.  It is not a meal and it is not a free pass to indulge because it is clean or healthy.  There is such a thing as too much of a good thing!!!  So while hummus and guacamole are good fats they can also be bad if you fill half your plate with them!

If you are attending a football party where you have no control over the menu here are a few suggestions:

1.  Pre-Eat:  Yup! Eat BEFORE you even leave your house! Don't rely on what is being provided and HOPE that it is clean!  Most likely it won't be.  Most parties wont even have a veggie tray or green salad to choose from!  I always have either a shake or a light but filling meal before I go.  Then, spend my time socializing and hanging out with people instead of mingling at the food buffet. I strategically place myself far from the buffet actually, because its SO easy to just be chatting and keep reaching down for anther chicken wing, egg roll or stuffed mushroom!

2.  Choose small plates:  Grab an appetizer plate and load up on veggies and fruit.  Stay away from creamy dips and fried foods.  The small plates will remind you to stay within your portion sizes.  When you have bigger plates you tend to feel the need to fill it up! Also eat slowly from this small plate. Just because its less food than you would put on a bigger plate doesn't mean that its your opportunity to scarf it down and go back for seconds or thirds!

3.  If there is something that you want to splurge on, evaluate the situation.  Is this what you want to splurge on? What else will you forgo instead?  Will you stay away from all other chips and cookies so you can have cake?  Will you stay away from Alcohol for chips?  Your choice, but you can't have a bangin body and eat your cake too!  The power is in your hands, how bad do you want it?

4.  Drink lots of water:  If you decide to have a few drinks, stay hydrated!  Go with your low calorie options like vodka and soda water with a splash of lemon or lime. And for every alcoholic beverage you should drink a large 12 oz glass of water.

5.  Stay away from certain ingredients:  Stay away from anything that is made with mayonnaise, cream cheese, sour cream or heavy cream and milk.  Lots of unwanted calories and fat hidden in there! It doesn't make a difference if it's low fat cream cheese, light sour cream or mayo it's still not a good option.  To clean up a recipe with those ingredients try Greek yogurt!  Most people can't tell the difference between sour cream and Greek Yogurt!!  

6. Get up and get moving!!: Durning the game it's pretty common to only get off your keyster to get more food or use the restroom. So take advantage of the break at Half-Time to get out and throw your own ball around the yard with the neighbors, take the kids to the local park or if you just absolutely CAN'T miss the coveted Half-Time show round up your guests and do this workout throughout the game and see who can stick it out till the end!

So, now that you are armed with some tips here are the recipes to go with it!

One of my favorite party appetizers are the Turkey, Pepper, Avocado Rolls

Turkey, Pepper & Avocado Rolls

3 slices of low sodium, nitrate free turkey breast

1/8 medium avocado sliced

1/2 medium bell pepper sliced into 6 pieces

Top each slice of turkey with bell peppers and avocado, roll and enjoy!!

Sweet and Sour Meatballs

• 1 lb. lean ground turkey
• 1 cup cooked brown rice
• 1 8oz can crushed pineapple in juice, drained
• 1/2 cup green onions
• 1 tbsp. light soy sauce
• 1 tsp. ginger
  Sauce:
• 3/4 cup reduced-sodium, low fat chicken broth
• 1/3 cup chili sauce
• 3 tbsp. rice vinegar
• 2 tbsp. brown sugar
• 2 tsp. cornstarch
• 1/2 tsp ground ginger

Preheat oven to 350 degrees.  Combine meatball ingredients in medium bowl and mix thoroughly.  Line a baking sheet with foil.  Place cooking racks in foil lined baking sheet.  Shape meatballs and place on the racks.  Bake for about 25 minutes or until thoroughly cooked.  Transfer the meatballs to a serving dish and cover to keep warm.

Combine the sauce ingredients in a small saucepan and stir until cornstarch is dissolved.  Place sauce over medium heat and stir intermittently until mixture comes to a boil.  Reduce heat to low, and stir for another minute or until mixture thickens slightly.  Pour sauce over meatballs, and gently toss to coat meatballs and serve warm with toothpicks.

Clean Eating Tex-Mex Dip  I am such a sucker for Mexican Food and this one sounds completely divine.  I honestly am going to have to portion out the 1/4 cup serving otherwise I would eat it all at one sitting.

Ingredients:
1 (12 ounce) jar of your favorite salsa, no sugar added
1 (15 ounce) can black olives, chopped
1 (15 ounce) can non-fat, re-fried beans, no sugar added
3 avocados
Juice of 1 lime
2 large Roma tomatoes, chopped
2 tsp. garlic powder
2 tsp. onion powder
1/2 cup chopped fresh cilantro, loosely packed

Directions:

Combine the beans and the salsa in a pot and warm while stirring constantly. Once they are warm and well combined, remove from heat and pour the beans into your serving dish.

Next, make your guacamole using the avocados, lime juice, garlic powder and onion powder. Add salt to taste. Layer the guacamole over the beans.

Top with olives and tomatoes next and finish with the fresh cilantro.

Serve with your favorite, clean corn chips or whole grain crackers.

Bruchetta

makes about 8-10 servings

Gently blend together in a medium mixing bowl:

6 good sized Roma tomatoes, diced

3/4 cup of sun dried tomatoes (packed in oil-preferably olive oil) finely chopped

2 T. extra virgin olive oil

4 t. minced garlic

1/2 cup of finely chopped fresh basil

2 T. balsamic vinegar

1/4 t. ground pepper

1/2 cup of grated Parmesan cheese

Preheat your oven to 400* and spread the mixture in an 8" x 8" baking dish and bake for about 10-15 minutes.  Once the edges are bubbling and it smells amazing. 

I like to serve my Bruschetta with a whole grain baguette that I slice down brush with Extra Virgin Olive Oil and bake until lightly browned.  You can make your own chips that are healthier than the store bought version.

TurboFire Crackpot Chili

1 pound lean ground turkey
1/2 cup diced tomatoes (I used stewed tomatoes and added 2 cans)
8oz whole kernel corn, canned
1/2 onion diced
2 garlic cloves (I used minced)
8oz can of Black Beans
8oz  can of Kidney Beans
1 Tbsp Tomato Paste
1 packet Lawry's Chili Seasoning (I used low sodium)
4 oz low fat shredded cheddar cheese (optional)

Brown the turkey and drain any fat. Place all ingredients except the cheese into the crock pot. Cook on low for 4 hours or high for 2 hours. Top with 1 oz cheese per serving if desired.

Enjoy your parties this weekend and please share your favorite recipes too!!  I always love hearing your clean appetizers.  It's the one area we all struggle with!

 

T25 Chalean Extreme Week 2 Review

My hubby fixed my weights and I am one happy girl!! I have been craving my lifting workouts and now I'm back on track! Like I said last week I tend to do better with lifting heavy and not as much cardio so my plan this week included a bit of both and I feel like I had a good mix and am starting to get results.

I wanted to share something that I struggled with this week, my routine! Last week I was on point. 5am the alarm went off I jumped out of bed, drank my E&E and crushed my workouts. This week I still got up ok, drank my E&E but got started posting in my challenge groups, chatting with challengers and coaches on my team and didnt get my workout in until noon. As much as this is a part of my job and very important things for both them and me I need to stick to my schedule. So this coming week I'm not getting on the computer until 6am when I've completed my workout!

Week 2
Monday - Chalean Extreme Push Circuit 1
Tuesday - T25 Speed 1.0
Wednesday - Chalean Extreme Push Circuit 2
Thursday  - T25 Total Body Circuit
Friday - Chalean Extreme Push Circuit 3
Saturday - T25 Cardio
Sunday - Rest

Another thing I'd like to point out about this week is that I was starving!!! I noticed it mid afternoon on Monday right after my workout. I stuck to my meal plan, drank lots of water but was just plain hungry. As soon as this started I remembered that the same thing happened when I was doing Chalean Extreme over the summer. But I was prepared.

I had actually prepared some extras snacks Tuesday when I made my meals for the week so I just grabbed a couple hard boiled eggs for Salsa Boats or peppers and hummus and was good to go. I've been really focusing on drinking at least a gallon of water each day too. Yes, this sends me running for the nearest restroom lol, but I know it will stop soon as my body will get used to it. 

This time of year is a busy one for every one but in addition to the "normal" holiday festivities we have over 10 birthdays in our immediate family between October and December where we usually get together for dinner and celebrations. So it is crucial for me to plan ahead when I will have my cheat meals so that #1 I'm mentally prepared to stay strong and not cave when I'm faced with foods not on my meal plan and #2 I enjoy it and don't feel guilty about it. This year I have done something I've been trying to do for years but haven't actually successfully done and that's bringing or making my own meal while others are eating other food. This year for my mom's birthday we had Chinese food. And as much is that is one of my FAVORITE foods it was also during the week that I had 4 other dinners. So I just talked to her and said that I would be making my own dinner as it was important to me to be there to celebrate with her but it was also important for me to stay on track with my training and clean eating. She completely understood and supported me an no one even batted an eye!! So while they enjoyed their Chinese food I enjoyed my spaghetti squash and turkey meatballs (all homemade!)

My meal plan this week was very similar to last week as I am following the Eat Clean Diet Stripped plan. I have been participating in a 30 day challenge group as a challenger instead of a coach and it is so much fun! I've forgotten what it was like to be involved from this side and my fellow challengers are just awesome! We've been sharing some great recipes, motivating and cheering each other on!

I am half way through the Eat Clean Stripped challenge group and will be starting a new 21 day TEST challenge group, Healthy for the Holidays on December 2nd to continue on my journey. I'd LOVE to have you join me. If you are ready to get a jump start on your weight loss before the year is over check out the details here and contact me to get started!!

Clean Eating Tips

When people want to lose weight they are usually looking for a quick fix, a magic pill or a fancy gadget from an infomercial but the truth is that the only way to lose it AND keep it off is to make a lifestyle change. The first and most efficient lifestyle change that I’ve made is clean eating! I immediately stopped eating processed, boxed or frozen foods that were full of sodium, and ingredients that looked like they belonged in a science lab not on my food label. Clean eating is centered around natural, nutrient-dense foods that let your body run the way it’s supposed to.  Here are a few tips that are guaranteed to change both the way you feel and the way you look!

Don’t skip breakfast. The word itself tells you what its meant for…BREAK – FAST. Your body needs to start reving up for the day. You need to put fuel in your “car” if you want it to work for you all day. You need to set the tone for your metabolism. If you don’t feed it you’re basically telling it that you don’t need it to work too hard today and it wont!

Combine lean protein and complex carbs at each meal and eat 5-6 times a day. By combining these you are helping your body to maintain energy levels and decrease spikes in your blood sugar. This also helps you to stay fuller longer between meals and you’ll be less likely to continue snacking mindlessly on empty calories.  Some ideas might be an apple and 14 almonds, or veggies and hummus. Need a heavier meal? Try a stir fry using some low sodium chicken broth, veggies (carbs) and chicken (protein)! By eating every 2-3 hours you are also keeping your metabolism at a steady running state…you don’t want it dipping too low for too long which may cause you to overeat at your next meal because you’re starving!!

Keep clean snacks on hand. We ALL have crazy, crazy schedules. Whether it’s a work day and you’re tied to your desk all day or it’s the weekend and you’re running to the grocery store, kids sports and the dry cleaners you should always be prepared. Bring along a small cooler or just throw some things into your purse like a 100 calorie pack of almonds, an apple and low fat string cheese, a bottle of water and Shakeology in your shaker cup. Whatever you do just DON’T hit the drive thru!!

Drink. Water folks, I’m talking about WATER!! You should drink half of your weight in number of ounces each day…For example if you weigh 180 pounds you should be drinking AT LEAST 90 ounces of water each day. Is water not your thing? Try adding lemons, strawberries or other fruits. This will give it some flavor and you’ll also get the vitamins from the fruit!! If you’re feeling hungry mid-day, chug a big glass of water and see if that helps. Most times we think we’re hungry we’re really just thirsty.  

If you’re going to be drinking alcohol, make sure you have it scheduled in your meal plan. Alcohol packs on the calories but provides absolutely no nutritional value. It also causes you to make poor food choices later after you’ve had a few too many.

 

Make a weekly meal plan This has been a life saver for me and one of the fail proof methods to staying on track. I take some time out of my day on Sunday to create my meal plan for the week. This is for the whole family, I’m not running a restaurant. But the best part is that they usually don’t even know that these meals are “clean” because they are packed with flavor!! So once I have all my meals planed for the week I start my grocery list and head to the store. Once I’m home I get to work washing, chopping and prepping as many snacks and meals as I can so that during the week I can just grab and go. It’s a no brainer!! This also helps me when I get an urge to much on something. If I have my snacks already portioned, washed and ready to eat its so much more likely that I’ll grab that than some chips or cookies.

Watch your portions. Even if you’re eating very healthy and clean meals you can still over indulge. All food has calories and too many calories is still too many calories no matter what it is. So be mindful of your portion sizes, eat slow, drink water and really listen to your body. Are you REALLY hungry for seconds or is that just something you’re used to doing? Wait about 15 minutes, enjoy your company and then see. If you still need more, start with extra veggies.

Making a lifestyle change can be challenging but it’s definitely possible. And the best thing about it is that you don’t have to go it alone. I am here for you! I can help you make food choices that YOU like. You don’t have to eat something just because I do…there are SO many choices, the possibilities are endless. You can also make clean eating and meal planning a family affair rather easily. Most traditional “family dinners” have already been converted to a “clean recipe” somewhere and if we can’t find one then I’ll help you clean up your grandmas old family favorites!!  Get the family involved in the planning, shopping and prepping. The more you strike their curiosity and interest the more likely they’ll be willing to try!!

I would like to personally invite you to my next clean eating and Shakeology 30 day support group starting on October 21^st. Join me in a closed group of other individuals who are looking to get on the right track with their food and nutrition. Get help with meal planning, meal and snack ideas, healthy recipes that are family friendly and quick and easy to prepare. And heck, even lose a few pounds before Thanksgiving!! If you are interested in the details of this group and would like to get signed up please send me a friend request on Facebook and shoot me a message that you’d like to join!!