Saturday, August 31, 2013

T25 week 4 progress

T25 week 4 progress

Wow another week here and gone the nights are getting a little cool and its starting to get darker a little earlier.  So we headed to parker dam for the afternoon with the kids and and even the dog Daisy came alone.  She was are "first" baby before children and went everywhere with us and still continues to do so. 
T25 week 4 progress

My parents also put a roof on this holiday weekend and of course my help would be in making food but also keeping it clean.  The crook pot is my new best friend in clean eating here is the recipe I made to keep on track and also to give the folks on the roof energy to keep on trucking.

Lets just say week 4 of T25 has been amazing I can say every work out I "nailed it".  What does that mean? Well when you buy T25 you receive a daily calendar of what workout needs to be done that day and with that you can check of weather or not you nail it.  The time really does fly by I never look at the little clock at the bottom of the TV because before you know it "it's time" meaning the workout is finished.  I have to stay starting this workout I was nervous it would be to much dancing and moving around I swear I have two left feet.  But really I had no problems with that.  Also I lost another 1/2" around my stomach!!  Yippee for progress.  It's SO important to not judge your progress only on the number the scale reads.  Take those before pictures and measurements that is what will keep you going.

T25 week 4 progress

Also I started this week to strip down my diet and this is what my meal plan and workout looks like:
T25 week 4 progress

If you struggle with staying on track and would like more information contract me and we can find what works with your lifestyle.  Apply below for the next up coming challenge group.

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Friday, August 30, 2013

Clean Eating Burgers

Clean Eating Burgers
So it's a holiday weekend and you don't want to miss out on the picnic family gathering but want to stay on track with loosing weight here is a great recipe packed with lots of protein and fiber.  Add a whole grain bun or slice an avocado and use that as your bun.  Either way eating clean does not mean flavor needs to be left out.  It just means leave the white sugar, white flour, and chemicals behind.
Clean Eating Burgers

1 lbs. of lean ground turkey
2 Tablespoons of red wine vinegar
1 Tablespoon of dry mustard
1/2 cup of low sodium black beans
1/2 cup of low fat feta cheese
1 Tablespoon of parsley
1 Tablespoon of paprika
1 Tablespoon of minced garlic
1 Tablespoon of chia seeds

Mix together all ingredients if it seems a little dry you may want to add a splash more of red wine vinegar.  I like to add the vinegar last so I can get just the right feel of a juices burger.  Happy Grilling!! And Enjoy your holiday weekend!

Week one of stripping my diet

Week one of stripping my diet
So I started T25 and I'm three weeks into it and any time starting a new workout program your weight can change or stay the same in the first week until your body adjust.  Well that happened to me and after week three coming to an end and the scale not moving its time to make changes.  So yes some people may think that's it, I can't loss any more weight I hit a "plateau" but they are wrong.  This is the time when everything that enters your mouth matters, this is when it time to really strip down your diet.  Here are a few of the guide lines that I will be following in the next 28 days of stripping down my diet:
-No dairy
-Eating in the first hour of waking up
-Not eating three hours before bed
-WATER!! WATER!! WATER!! I will be drinking 2 cups of water before every meal then entire day.
-Set the timer on my phone so I would stay on track eating every 2.5 hours
-Dinner is usually the biggest meal of the day for North American families, but it doesn't make sense to fill yourself up with energy you won't burn off after dinner.  More of your daily nutrition should be consumed at the beginning of the day when you are more likely to be busy burning the energy away.
-continuing to eat 5-6 small meals a day.
-Really focusing in on how much protein and fiber I'm consuming NO counting calories!
-getting 8 hours of sleep a night
-Stripping my diet DOES NOT mean starving myself!!  More focusing on what foods to eat together and what times of the day.  Starving your body does not do anyone any good.
-I will not be cooking with olive oil
Week one of stripping my diet
So yes I decided to start on Monday August 26 and yes this means I will make the choice to stay on track going into a Holiday weekend and also my sons second birthday.  It's not about the food we eat at these gathering rather its the time spent with family.  When you look back on past holidays you don't tend to remember what you ate it was the memories created with the people you love.  So live every day to its fullest and let food only be a source of fuel to your body.  If you would like more help creating a life style of healthy eating and not a crash diet contract me and we can chat and get a game plan in place.

Here is my meal plan for the week and I will stick to it.
Week one of stripping my diet

Wednesday, August 28, 2013

The benefits of buying a challenge pack

The benefits of buying a challenge pack
So one of the great things that beachbody has done for their customer is made a "challenge pack".  What does that mean and more importantly what do you get as a customer.  Well once you place your order you can expect to get your package in 4-5 business days.
The benefits of buying a challenge pack

So great it comes to your house and this is an example of what comes when you buy T25 each workout is a little different in what comes in the challenge pack.  But you can always count on receiving a 30 day bag of shakeology (you get to pick your flavor), how to measure your body and take before pictures, recipes for shakeology, a book with great recipes and meal options, a calendar of what workout to do what day, the workout disc for the program, a bonus disc of either that workout or a sample of another great beachbody product they offer. 

So now what?  We have all been their before and buy something that we think we will stick to, we may do for a few weeks but then we fall off the wagon and go back to our old ways.  Not this time!! Because when you signed up to buy this challenge pack and put in rachel9876 as your coach you get ME!! And with buying a challenge pack vs just buying the workout you will be placed in an exclusive closed facebook group and from their we will work together on how to stay on track, what to pack when traveling, how to stay motivated, set realistic goals for you, meal planning, daily interaction, and what foods to eat to give you the best results.  This closed facebook group has been created by my coach who currently holds the number 3 spot out of 120,000 coaches.  Wow and challenge group after challenge group has seen results.  Yes I am a product of this and with entering into the "unknown" was a bit scary but I'm so glad I did I can really say it has changed my life in so many ways.  You end up creating great relationships with those folks that are in the challenge group. After all you all have the similar goals.

 "I don't want to drink a shake as a meal replacement"
 "It cost to much"
 "what if I don't like the taste"
 "I don't have time"

My response would be I felt the same way those are legit reasons not wanting to try it.  But the good news is beachbody has a 100% money back guarantee on shakeology(bottom of the bag), a workout that is only 25 minutes with great results is awesome we might spend that much watching a tv show on our butts wishing our butt looked like the lady on tv. 

So we have choices every day this happens to be one of them.  The choice is yours take a minute and challenge yourself.

Are you ready to make changes?
Are you tired of not having any energy?
What are your goals?
Do you want your clothes to fit good and feel good wearing them?

Also the cool think about buying a challenge pack, that you get shakeology for like $60.00 that is less then what I pay for it as a coach.  The whole reason for starting out with drinking shakeology is knowing that your body is getting at least one meal a day with all the vitamins your body needs for the day.  Until I can teach you more about nutrition. 

If you have any questions on buying a challenge pack message me we can chat.  

Tuesday, August 27, 2013

Clean Eating BBQ Pork Sandwich

Clean Eating BBQ Pork Sandwich
Love using my crock pot and this is just another great recipe to be able to throw everything in a crock pot and come back to dinner being ready 8 hours later. No need to be a "good cook" you just need to be able to take items out of your cupboards and plug in the crock pot. 

1 lbs. of pork roast
8 oz. of no salt added tomato sauce
6. oz. of tomato paste
2 tablespoons of diced onions
1 teaspoon of soy sauce
1 teaspoon of ground mustard
1 teaspoon of cumin
1 teaspoon of minced garlic (or garlic powder)
2 tablespoons of molasses
2 tablespoons of honey
1 tablespoon of vinegar
Clean Eating BBQ Pork Sandwich

Place all ingredients in crock pot on low for 6 to 8 hours depending on your crock pot and how warm low is.

This is nice recipe to use for a family picnic or even everyday dinner recipe.

Sunday, August 25, 2013

Mexican Chicken

Mexican Chicken
So when I first started to eat clean I made this recipe once a week.  Why because in my mind I thought eating healthy and losing weight meant eating plain grilled chicken with broccoli! Yuck very soon I found out I was wrong and this recipe is awesome not only because it has four ingredients but I can take frozen chicken and the other three ingredients place it in a crook pot in the morning and dinner is good to go. 
 4 boneless, skinless chicken breasts
 1 cup low sodium black beans
 1 cup  corn  (fresh or frozen)
 12 oz. of salsa
 1 Tablespoon of cumin
 1 Tablespoon of chili powder
 2 cups  cooked brown rice

Add to crook pot: chicken breast, beans, corn, salsa, cumin and chili powder. Mix and cook on low 6-8  Serve with cooked brown rice or make it a burrito night by adding whole wheat shells.  This recipe also works well for left overs. 
Mexican Chicken
If you would like more help in your weight loss and want more info in being apart of my next online fit group let me know.

Saturday, August 24, 2013

Week 3 of T25

Wow what a week it has been, my baby girl had her dr. appointment for 6 month shots!!  When your a new parent of pregnant and someone tells you enjoy time flies!!  I would laugh and nod my head but being pregnant and those first 2 months of getting on a schedule time IS NOT flying by.  But with talking about our sons second birthday and Josie getting her six month shot this week.  I have to say YES time does fly by!

But part of being a stay at home mom and staying in shape I have become a big fan of beachbody programs.  And T25 has not let me down I feel a great workout has been accomplished at the end, and the best part of all its only 25 minutes!!  Week 3 I can start to say I'm "nailing it" meaning at the end of the workouts I was able to really give it my all and do every move well.  I think out of the alpha (first 5 weeks of T25) my favorite workout is the total body circuit.  The middle of my butt feels the workout the entire day.  I can not wait to take middle of the program pictures to really see my hard work and a great workout program working together!
Week 3 of T25

Here is what I ate a for breakfast for the third week of T25,  For me I really am watching my dairy intake.  I drank  shakeology vegan this week.  Mixing it with Stawberry shakeology, 8 oz. of water, 4 oz of ice, and a handful of blueberries.  And blend for at least 45 seconds to a minute.
Week 3 of T25

 Nutrition is always key!  So here goes the nutrition plan.  Working out alone is not going to get you the results you are looking for.  If you would like more tips and help with staying on track contact me about when the up coming challenge group starts.
Week 3 of T25

Below is what I ate for week 3 of T25

Week 3 of T25

How to know when it's time to change your workout

When you started a regular exercise program, whether to lose weight or improve your overall health, your enthusiasm and motivation were high. Even though exercise wasn't the most exciting activity you had experienced, you began feeling better and seeing results from your hard  You managed to get yourself out of bed early,and stick to your plan without much effort.  But you all know what happens slowly the novelty begins to wear off.  You may hit the snooze button, the kids didn't sleep good the list goes on and on.  Then before you realize it you missed an entire week of working out. Is this common?  Could something else be getting in the way of you getting your workouts in?  The answer is YES! But the good news is you can learn to identify the signs it's time to change what you are doing.  This way keeping you on track for your weight loss goals.

 1. Your workout bores you
You used to look forward to jumping on the treadmill or the exercise bike.  So why do you end up dreading your workout each day?  It's very easy to get stuck in a routine for to long after doing it for so long.  So that means its time to add variety to your workout.  For example if you enjoy doing weight training take your weights outside, adding in speed intervals, bring a friend along and add great conversation, or down load different music.  If all of that is not enough then maybe it's time to change and find a new workout. Change can help keep your workouts fun and interesting, giving you something to look forward to.  

 2. Your workout isn't giving you results like it once did
Sometimes when someone who does the same workouts all the time ends up hitting a wall or plateau rather then the person that changes his workouts.  Your body is the same as you, if you get board with the same workout of course your body is going to do the same.  So is it time for change? Or maybe just a small amount of variety, this means adding in hills, challenge your currant time for running, different resistance etc.  You want to keep your body guessing what is next and with doing so you WILL see results.

3. Your workout leaves you more tired and sore than before you started
Exercise without a dough should leave you with more energy then when you started not feeling like you need to go back to bed.  If you are feeling overly tired or extra sore you maybe over doing it.  Your body NEEDS time to recover and in that recovery time is rest.  It's that down time that will give you the strength and endurance your body needs to rebuild and recover.  If you don't give your body enough time to recover you will become weaker rather then stronger.  DON'T OVER TRAIN!  If you have been over training it maybe time to take a small break and start back slowly.  Evaluate what you were doing and make changes to prevent this from happing again. 
4. Your workout is no longer challenging you
If you always walk 3 miles or ran 5 miles and it becomes easier as time goes on then its time to evaluate.  If your workout don't challenge you enough like they once did it maybe time.  Wearing a heart rate monitor is a great tool to use when putting your fitness first that way you can ensure you are hitting the targeted heart rate that you want to be in.  By challenging your body will for sure only improve your fitness and help you to reach your fitness goals.  By doing so it will give you a sense of accomplishment as you become stronger.  Always set goals for yourself in fitness, take a piece of paper and write down what your fitness goals are.  Get a plan in place on how you will reach those goals.  Big goals little goals write them down!  If you would like more tips on fitness send me a message and we will chat.  




Friday, August 23, 2013

Thin Mint Chocolate Ice Cream

Thin Mint Chocolate Ice Cream

Fun food fact: The average American consumes 13-15 gallons of ice cream a year! Wow I believe it I was for sure in that statistic.  That's a ton of unwanted calories and fat, but lets face it we need something that compares to ice cream but does not leave us feeling like crap and bloated after eating.  

Thin Mint Chocolate Chip Ice Cream
2 frozen banana's
a hand full of spinach
3 Tablespoons of almond milk
1/4 teaspoon of peppermint extract
1 Tablespoon of mini chocolate chips

Place all items (but chocolate chips) in food processer and blend until you get a creamy texture (a minute or so depending on the strength of food processer).  Place chocolate chips on top and enjoy!
Thin Mint Chocolate Ice Cream

Spicy Cheddar Cheese Balls

Spicy Cheddar Cheese Balls

This Is a great recipe if you are headed to a gathering maybe a birthday party or pool party.  It's one of the recipes you can take and stay on track with eating clean and everyone else will enjoy it as well(they won't even be able to tell it's not loaded with bad stuff).

1 cup of cooked quinoa
1 cup of cooked shredded chicken
1/4 cup of low fat feta
1/4 cup of low fat cheddar cheese
1/4 cup of hot sauce(give or take on on what you desire for spice)
1 egg white
2 Tablespoons of whole wheat
1/4 cup of panko
1 cup of Greek yogurt
1/4 cup of blue cheese crumbles
1/2 teaspoon of garlic powder
1/2 teaspoon of dill
1/2 teaspoon of parsley
dash of salt and pepper

preheat oven to 350 degrees
Mix all ingredients together for balls except panko, forming into one inch size balls.  Then roll in panko until cover well, place on baking dish and spray lightly with olive oil.  Cook for 20 minutes flipping after 10 minutes.

To make the dressing simply mix all ingredients together and place in a small serving bowl.
This recipes is taste the best if you serve it warm.
Spicy Cheddar Cheese Balls

If you like this recipe and would like more help with customizing a workout program, a meal plan and give you the support that you need so that you can be successful.  Let me know send me a message and we can see if a challenge group might be right for you.

Tuesday, August 20, 2013

Cocoa Roasted Almonds

Cocoa Roasted Almonds

This is a great snack when that sweet tooth is in full affect.  Almonds provide 45 percent of the recommended dietary allowance for the antioxidant vitamin E in just 1/4 cup. This serving also offers 45 percent of the RDA for manganese, a trace mineral essential to bodily enzyme activity. Almonds are also a good source of the minerals magnesium, copper, phosphorus and riboflavin.  Buying RAW almonds is key.  This recipe will add a little flavor to your every day nut.

1 cup of raw almonds
1 Tablespoon of maple syrup
2 Tablespoons of cocoa powder
1 Tablespoon of 100% wheat floor

preheat oven to 275 degrees
Toss all ingredients together
Then line baking sheet with foil and place almonds on baking sheet lay flat.
Roast for 25 minutes stirring every 5-10 minutes.
Let cool completely before storing in airtight container
Cocoa Roasted Alomonds

Inner Beauty

As everyone may know I started to really work hard on my out word appearance and to feel better have more energy and loss the baby weight.  At the same time if I was able to commit to getting up out of bed early every morning then I was also going to commit to taking a small portion of my morning and reading the bible.  I wanted to make a big change not only on the outside but the inside.  So this morning after my workout its habit to grab my phone and start reading I always enjoy reading the daily bread.  This morning when I my phone pop up with this daily bread it was to good not to share:

August 20,2013
When going through old family photos, my cousins and I joke about which physical characteristics we’ve inherited. We notice primarily the negative ones: short legs, crooked teeth, unruly cowlicks. All of us can easily identify in our ancestors our own least favorite body part. In addition to physical attributes, we also inherited character traits—some good, some not so good. But we don’t always pay as much attention to those.
According to my unscientific observations, people try all kinds of methods to overcome physical imperfections—exercise routines, weight-loss programs, makeup, hair coloring, cosmetic surgery. But instead of trying to overcome our character flaws, we tend to use them as an excuse for behaving badly. I suppose this is because changing our looks is easier than changing our character. But imagine how much better off we’d be if we put our energy into character development.
As God’s children, we’re not limited by our genetic makeup. We can surrender our flaws to Him and allow Him to fulfill the potential He had in mind when He created us as unique expressions of His love. The power of God’s Spirit and the life of God’s Son are at work in us, conforming us to His image (2 Cor. 3:18).
I know, Lord, that You’re more interested in the
condition of my heart than my outward appearance.
Please make me into the person You want me to be—
filled with kindness, patience, integrity, and love.
The Spirit develops in us the clear image of Christ.
Inner Beauty
So after reading this it challenge me even more.  With outer beauty its something we work on daily to either change or maintain.  The cool thing with God is we don't have to work really hard to change who we are by reading self help books.  We just need to ask for him for help all the work was done at the cross.  No one is perfect that is why we need God and can't do it on our own.  So today I want to challenge you have you surrender your flaws to him?  He has a plan and a purpose for everyone the question is are we ready to take his guidance.

Monday, August 19, 2013

Dill Chicken

Dill Chicken
Simple! Easy! Moist! Yummy!
Enough said here is the recipe

1 lbs. of chicken
1/2 cup of graded parmesan cheese
1 cup of low fat Greek yogurt
1 teaspoon of garlic powder
1/2 teaspoon of parsley
1/2 teaspoon of pepper
1 teaspoon of dill
Dill Chicken

Pre heat oven to 375 degrees
combine all ingredients oven chicken that has been placed in a baking dish.  Top with an extra sprinkle of parmesan cheese and parsley if you wish to.  Bake for 45 minutes or until chicken is cooked to 165 degrees.

Sunday, August 18, 2013

Sesame Chicken

Sesame Chicken

So even when your trying to eat better loss weight we still want those foods that are not the best for us.  This is a great substitute rather then picking up the phone and ordering take out and feeling like crap once you have eaten dinner. 
Sesame seed is a versatile seed that can be used in many of the same ways as nuts.  The seed has a nutty, sweet aroma with a milk-like, buttery taste.  When toasted, its flavor intensifies, yielding an almost almond- or peanut butter-like flavor.  Rich in calcium, vitamins B and E, iron, and zinc, sesame is high in protein and contains no cholesterol.

Sesame Chicken


4 Tablespoons of 100% whole wheat four
¼ Teaspoon of baking soda
¼ Teaspoon of baking powder
2 Tablespoons of low sodium soy sauce
2 Tablespoons of water
4 Tablespoons of olive oil
1 lbs. of boneless skinless chicken
2 Tablespoons of Sesame seeds
 1 cup of low sodium chicken broth
¼ cup of brown sugar
2 tablespoons of rice vinegar
2 Tablespoons of low sodium soy sauce
1 Tablespoon of chili sauce
2Tablespoons of 100% whole wheat four
4 Tablespoons of water
3 Tablespoons of green onions
1 cup of brown rice (follow cooking directions on box)

Take the first 5 ingredients and mix together in a medium bowl.  Take your chicken and prep into 1x1 inch cubes of chicken, then coat chicken with coating.  Refrigerate for 30 minutes.

Pre heat oven to 400 degrees
Take out a medium size nonstick pan and place 4 tablespoons of olive oil in pan get to a medium heat.  Place chicken in pan cook on the first side for 2 minutes and then flip and cook on the other side for another 2 minutes.  The idea is to get a little crunch to the outside of the chicken but not to deep fry in a bath of oil.  Then place in the oven for 15-20 minutes flipping chicken half way threw.  Also check a piece of chicken to determine that it is fully cooked before taking out of the oven.

Next you will place Sesame seeds in a pan on the stove medium heat to toast for a few minutes until you reach a golden brown color.  Remove and place to the side.

Next you will take chicken stock, brown sugar, vinegar, soy sauce, & chili sauce and place medium size pan on medium to high heat.  In a small dish wisk together corn starch, flour
& water.  Add to the pan on the stove and bring to a soft boil then reduce heat.  It should have a nice thick feel to it, time to toast in your roasted sesame seeds.

*also this recipe would be great if you steamed a few green beans or throw some peas in the finished sauce.

Chalean Extreme 90 day Transformation

As I look at these pictures side by side today I can’t help but think of how I felt on day 1(everyone has a day 1). It was late at night I would be starting a challenge group the next day and I asked my husband to take my before pictures. I was so not impressed with myself, how could I neglect to take care of myself.  Every day I take care of the kids, my husband, feed the dog, put dinner on the table, mow the grass, work and the list goes on and on.  But I did not put myself on the list. 
Chalean Extreme 90 day Transformation

As my husband took the pictures he told me these would end up on the internet.  I rolled my eyes and did not say anything.  Of course I did not believe in myself, I was lacking confidence.  But I decided to jump right into the challenge group and give it my all.  I listen to all the advice that was given and applied it.  I found the mornings I was dead tired and did not want to get out of bed were some of my best workout.
Chalean Extreme 90 day Transformation

But with every day being a challenge to change old habits, I started to feel stronger, have more energy, stand up straighter, and look forward to my workouts. I also looked forward to checking in at the end of every day with the other people in the group.  Because after all we were in it together and have the same day to day issues.  Should I work out? Should I have a piece of dessert? Should I swing by the drive thru? They were normal people with the same busy lives that made a choice to make a change in their personal life.

Sure it’s easy to read this and just look at how many inches and lbs. I lost. But it’s so much more than that, I lost weight but gained in other areas of my life.   I once was a person with goals in other areas of my life but also let go of setting them and accomplishing them.  This is a system that works and works time and time again.  I know how you feel, nothing fits, wish you enjoyed picking something out of your closet to wear every day, would like to feel good wearing a swimming suit, I've been there and can help.  If you would like more info about joining a challenge group send me a message and we can find what works best for you.  I'm a work in progress!

Chalean Extreme 90 day Transformation

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Saturday, August 17, 2013

Chia Seed Recipes

The benefits of eating chia seeds
When you add chia seeds to your diet, you will soon begin to see the results. They are a true superfood, a powerhouse of nutrition.  Most people soon notice an increase in energy, clearer thinking and a calmer, happier mood. The high fiber content aids regularity in a natural, gentle way.
After a couple of months  you should notice clearer skin and more glossy hair, a result, I believe, of the high omega 3 content of the seeds. Because chia seeds digest slowly they make you feel fuller longer which can be an aid to weight loss.  I added chia seeds to some of my recipes not long ago and can see a small positive affect that they have.  Start with adding in a small amount no more then a tablespoon a day. In addition, chia seeds are a good source of antioxidants, calcium, fiber, protein, and omega-3 and omega-6 fatty acids.
Chia Seed Recipes

What do chia seeds taste like?

Chia seeds have a slightly nutty flavor when eaten on their own.  When incorporated into a recipe they do not have a noticeable taste. When chia seeds come into contact with the moisture in a recipe, be it a pudding, soup, cookie or smoothie they absorb that moisture and take on the flavor of what they are put into.   Just keep in mind when adding in chia seeds they absorb liquid so take that in to account.  This makes them a wonderful healthy addition to any recipe, whether sweet or savory.  I'm not a coffee drinker but know of a few individuals that enjoy adding it to their morning coffee.  Adding chia seeds to your peanut butter and then spread on an apple for an afternoon snack. 

Chocolate Pudding

13 oz. can of  light coconut milk(or almond milk)
1 Tablespoon of Chia Seeds
1 Tablespoon of coco
1 Tablespoons of Agave
2 Tablespoons of un sweetened coconut

Directions: Mix all ingredients in blender for 1 minute and the refrigerate for 5 hours before eating.

Blueberry Pudding

1 1/2 cup of almond milk
1 Tablespoon of Chia Seeds
1/4 cup of Blueberries
1 teaspoon of vanilla
sprinkle of cinnamon
1 Tablespoon of maple syrup

Directions: Mix all ingredients in blender for 1 minute and the refrigerate for 5 hours before eating.

Pumpkin Delight Muffins

Chia Gel:
3 Tablespoons Chia seeds in 9 Tablespoons Water - set aside for 15 minutes until they gel.
1 (15 oz.) can pumpkin
2 ripe mashed bananas
1/2 cup egg whites
1/2 cup unsweetened olive oil or 1/4 cup olive oil
1 cup pure maple syrup
1 Tablespoon vanilla
1 1/2 cups whole grain flour
2 teaspoon cinnamon
1/2 teaspoon nutmeg
1 teaspoon baking soda
1 teaspoon baking powder
1/2 cup unsweetened cocoa powder

Pre-heat oven to 350°.

Mix the first 6 ingredients together in a bowl(add in gel after being prepared). In a separate bowl, mix then next 6 ingredients.

Fold the wet ingredients into the dry ingredients and spoon into paper-lined muffin or greased muffin tins. Bake for 25–30 minutes or until a toothpick inserted into the middle of a muffin comes out clean. Store completely cooled muffins in sealable plastic bags in the freezer.

Salmon Burgers


16 oz. of salmon (uncooked)
1/2 cup of oatmeal (place in food processor and blend for 30 seconds)
2egg whites
1/4 teaspoon of Curry
1/4 teaspoon of parsley
1 Teaspoon of Chia Seeds

Mix all ingredients well and form small patties.  Take a nonstick pan and place 1 tablespoon of olive oil in it and turn the heat to medium.  Once oil is warm place patties in pan and cook on each side for 3-4 minutes depending on thickness.  Cook until the internal  temperature reaches 155 degrees.

Salmon Burgers

The ideas and recipes are endless with this superfood, what are some of your favorite recipes?

Tuesday, August 13, 2013

Breakfast Tortilla Roll-Ups

Breakfast Tortilla Roll-Ups
This is a recipe that is very easy to double depending on who wants breakfast in your house that morning.

 2 large eggs
2 large egg whites
1/4 cup of bell peppers
1/4 cup of chopped scallions
1 plum tomato chopped
1/2 teaspoon of pepper
1/2 teaspoon of hot sauce
1/4 cup of shredded reduced fat sharp cheese
2 100% whole wheat  flour tortilla wraps

Spray a large nonstick skillet with olive oil and set over medium heat.  Add peppers and onions and cook for about 3 minutes, then add tomatoes.  Beat the eggs, egg whites, & pepper together in a medium bowl.  Spray the skillet with olive oil and set at medium heat.  Then add egg mixture and cook while scrambling the eggs.  Remove from heat and add vegetables, cheese, & hot sauce.  Place in shells and roll up!  Enjoy!

Any recipes that your family enjoys but want to "clean it up" message me and lets see what we can do.

Sweet & Sour Meatballs

Sweet & Sour Meatballs
I really try hard to find recipes that give ground turkey flavor and this recipe nailed it.  It has a bit of a kick with a small amount of sweetness from the pineapple.

Sweet & Sour Meatballs

1 lbs. of lean ground turkey
1/2 cup of oatmeal (place in food processer and run for 30 seconds to give the feel of bread crumbs)
8 oz. of fresh pineapple(finely chopped)
1/2 cup of green onions
1 Tablespoon of low sodium soy sauce
1 Teaspoon of dry mustard
3/4 cup of low sodium chicken broth
1/3 cup of chili sauce
3 tablespoons of rice vinegar
2 tablespoons of Agave
2 tablespoons of wheat flour

Preheat oven to 350 degrees
Combine all ingredients for meatballs in a medium bowl and mix well.  Roll into 1oz meatball size. Line baking sheet with foil and place meatball on foil then place pan in oven.  bake 25 to 3o minutes or until thoroughly cooked.

Combine the sauce ingredients in a small saucepan and whisk until flour has incorporated in the sauce.  Place the heat on medium/high  and stir until the sauce comes to a low boil.  At that time reduce heat to a simmer, and continue to simmer for 5 minutes.  Pour sauce over meatball and gently toss to coat meatballs.

-This recipe can be used as a meal or an appetizer just place a toothpick in it and serve.

Monday, August 12, 2013

Clean Eating French Onion Dip

Clean Eating French Onion Dip

This is a great recipe if your someone that likes you "chips and dip" but does not want to send your diet right out the window but still needs a crunch.  You can have this dip with vegetable or make your own homemade potato chips.

Clean Eating French Onion Dip

1/2 cup of onions chopped(leave a few to place on top of dip I like green onions for the top)
1 tablespoon of olive oil
1 tablespoon of balsamic vinegar
1/4 teaspoon of salt
1/4 teaspoon of pepper
8 oz. Greek yogurt
1/2 teaspoon of low sodium soy sauce
1/2 tsp. dried thyme

Preheat oven to 450 degrees.  Toss together oil, onions, vinegar, salt, & pepper on a nonstick baking sheet. Bake about 15-18 minutes or until onions are browned.  Transfer mixture to a medium sized bowl and cool.

Place Greek yogurt, soy sauce, & dried thyme in bowl and mix.  Once other mixture is cool combine and top with a small amount of green onions. 

Homemade Potato Chips
Pre heat oven to 400 degrees

Cut shells into chip size (using pizza cutter) take 1 tablespoon of olive oil and coat chip with oil. Place on cookie sheet and bake for 15 minutes (flipping after 7 minutes).

If you would like to have support and help with meal planning message me for more info

Saturday, August 10, 2013

Avocado & Quinoa Wrap (V)

Avocado & Quinoa Wrap

This recipe was made a day I was not prepared with what to have for dinner.  I had these 5 items in the fridge and put them together to make a wrap with a ton of flavor.

1 whole wheat wrap
1/4 cup of diced tomatoes
1/4 cup of avocado's
1/4 of broccoli  slaw
1/2 cup of quinoa (prepared on box)

Avocado & Quinoa Wrap (V)

Place all ingredients in the middle of the shell and roll making sure to tuck and roll together.  Take you Panini press or none stick pan place 1 teaspoon of olive oil in pan.  Heat to medium temp and place wrap on heated surface. Cook longer if you want more of a crunch.

Avocado & Quinoa Wrap (V)

If you would like to know more info on clean eating and how to be a part of my next challenge group  contract me.

Apple Blueberry Muffins

Apple blueberry Muffins
I have never been one to follow a recipes I came across this recipe and of course made it my own.

1 1/2 cup of 100% whole wheat flour
1/2 cup of flaxseed
1 cup of brown sugar
1 Tsp. of baking powder
1 Tsp. of baking soda
1/4 Tsp. of salt
2 Tsp. of cinnamon
1 Tsp. of nutmeg
2 medium size apples shredded
3/4 cup of almond milk
1 egg
2 egg whites
1 Tsp. of vanilla
1 1/2 cup of blueberries
Apple Blueberry Muffins

Pre heat oven to 350 degrees
Mix all dry ingredients except blueberries
Combine eggs, milk, and vanilla beat for 30 seconds.
Pour liquid ingredients into dry ingredients. Stir and fold in blueberries.
Fill each muffin tin cup 3/4 of the way full.  Bake at 350 degrees for 15 to 20 minutes.

Clean eating does not mean eating bland and boring food if it did it would not last.  This is a life style not a quick sprint to the finish line.