Greek Pasta Salad

Greek Pasta Salad

I know it's the middle of winter but I came across this summery recipe and decided to make it to feel more summer like in our cold pa home this week.  What a simple, tasty, and quick recipe, three of my favorite words when it comes to recipes.

*Add grilled chicken, fish, or other lean healthy protein to make this meal complete.

Ingredients:
12 oz. of multi-grain corkscrew pasta
1 15 oz. can of reduced-sodium garbanzo beans, drained and rinsed
10 cups mixed baby peppers, seeded and thinly sliced into 2 inch pieces
1 bell pepper, seeded and thinly sliced into 2 inch pieces
1/2 cucumber chopped
2 scallions, thinly chopped
1/2 cup of pitted olives chopped
2 cups of cherry tomatoes
1/2 cup of feta crumbled cheese
1/4 cup of fresh chopped basil
2 tablespoon fresh oregano
grated zest of one large lemon
3 tablespoons of red wine vinegar
3 tablespoons of extra virgin olive oil
1/2 teaspoon of salt
1 teaspoon of black pepper

Directions:
Bring large pot of water to a boil and cook pasta according to package.  Drain well and place in large mixing bowl.  Add garbanzo beans, baby greens, red and green bell peppers, cucumbers, scallions, olives, tomatoes, feta, basil, and oregano.

In a small bowl whisk together lemon zest and juice, vinegar, olive oil, salt and pepper.

Pour over pasta and toss to combine.

Curry Roast Cauliflower

Curry Roast Cauliflower


Oh yes cauliflower is one of those veggies I even as an adult struggle to enjoy, but I found with this recipe I enjoy it and for sure don't feel like I'm chocking it down.  Here is a list of great benefits from cauliflower-
Cancer Prevention
A diet high in cruciferous vegetables such as cauliflower has been been linked to a significant reduction in the risk of cancer, especially prostate cancer, breast cancer, colon cancer, ovarian cancer, and bladder cancer. One Canadian study found that eating a half cup of cauliflower per day reduced the risk of prostate cancer by 52%.
Better Digestion
Cauliflower is a great source of dietary fiber, which is essential for optimal digestion. When you get enough fiber in your diet, it helps to keep things moving smoothly through the intestines. Cauliflower also contains a compound called glucoraphin, which protects your stomach and intestines from certain health conditions such as cancer and ulcers.
Antioxidants
Cauliflower contains a high amount of antioxidants, which are essential for the body's overall health and help to prevent heart disease, cancer, and stroke. Antioxidants are also essential in destroying free radicals that accelerate the signs of aging.
Anti-Inflammatory
Because of the omega-3 fatty acids and vitamin K in cauliflower, it helps to prevent chronic inflammation that leads to conditions such as arthritis, chronic pain, and certain bowel conditions.
Pregnancy
Cauliflower provides a good amount of folate (B9), a B vitamin that is necessary for a healthy pregnancy. Folate deficiency in pregnant women can lead to problems such as birth defects and low birth weight.
B Vitamins
In addition to folate, cauliflower is also loaded with other important B vitamins like niacin, riboflavin, pantothenic acid, and thiamine.
Heart Health
Cauliflower protects from heart disease in many ways. It contains allicin, which has been found to reduce the occurrence of stroke and heart disease. Additionally, cauliflower can help to lower cholesterol levels in the body.

Ingredients:
1 head of cauliflower
2 tablespoons of extra virgin olive oil
1/2 teaspoon of curry powder
1/4 teaspoon of ground cumin
1/4 teaspoon of onion powder
1/4 teaspoon of garlic powder
1/2 teaspoon of pepper
1 teaspoon of lemon juice
2 tablespoons of chopped fresh cilantro

Directions:
Cut cauliflower florets into 2 in pieces, on a large baking sheet, combine the cauliflower, olive oil, curry powder, cumin, onion powder, garlic powder, & pepper.  Toss to coat and spread out in a single layer.  Roast until tender and nicely browned for 15 to 20 minutes.  Remove from oven and sprinkle with lemon juice and cilantro to be served.

Lemon & Herb Crusted Cod

Lemon & Herb Crusted Cod

Ingredients:
1/2 cup of bread crumbs
Grated zest of a large lemon
1 tablespoon of finally chopped parsley, dill, or basil
2 tablespoons of gated parmesan cheese
1/2 teaspoon of garlic powder
1/4 teaspoon of pepper
1/4 teaspoon of white pepper
1 egg
2 tablespoons of almond milk
4 cod fillets 4-6 oz each
serve with lemon wedges if you choice

Directions:
Pre-heat oven to 450 degree's, coat a baking sheet with olive oil.

In a small bowl stir together bread crumbs, lemon zest, parsley, parmesan cheese, garlic powder, salt, pepper, and white pepper.

In another bowl beat egg and milk together.  Dip cod in the egg mixture, turn and coat, then place in the bread crumb mixture.  Press the crumbs onto one side of the lightly coat, then turn and press the crumbs on the other side.  Gently shake to remove excess crumbs, place on baking sheet for 10 to 12 minutes, until the cod gently flakes with a fork, serve with lemon wedges. 

Crock pot cooked sweet balsamic pork roast

Crockpot cooked sweet balsamic pork roast

So the other day I made this recipe and had it in the crockpot and my husband called and asked what was for dinner?  I let him know I was making this hew recipe, his reply why can't we have normal roast with carrot and potatoes.  Well I wanted to switch it up I responded he was not thrilled to come home and try a "new recipe".  Well after a few bits I asked what did you think his response not bad at all you could make this one again.  Funny!!  Men hate new things but it was well worth trying something different.  The kids loved it as well.  These days with a 2.5 year old boy and a daughter that is almost 1 keeping food on the table is becoming a challenge I can only wait to see what the next few years brings with little ones growing and eating all the time.  I love knowing that taking the extra time to have a clean healthy meal on the table every night is well worth it.

Ingredients:

2 lbs. boneless pork roast

1 tablespoon of ground sage

1/2 teaspoon of salt

1/2 teaspoon of pepper

2 large cloves of garlic

1/2 cup of water

Glaze:

1/2 cup of coconut sugar

1 teaspoon of cornstarch

1/4 cup of balsamic vinegar

1/2 cup of water

2 tablespoons of soy sauce

Directions:

Place your pork roast on a cutting board, and in a small bowl combine sage, salt, pepper, & garlic.  Rub every bit of the mixture all over the roast.  Place the meat in your crockpot and pour 1/2 cup of water over tenderloin.  Cover with lid, and cock for 6-8 hours on low.

Next about 10 minutes left in cooking time , combine all glaze ingredients in a small saucepan.  Bring mixture to a boil, immediately lower to simmer until thick and whisk.

With two forks shred the roast and place glaze over tenderloin, serve and enjoy!!

Pumpkin French Toast

Pumpkin French Toast

So who does not love French toast?  ME!!  This girl!!  And her family!!  So of course I love making the blueberry French toast but this is a great way to switch it up once and a while.  Pumpkin season has past being that it's the middle of January but having that pumpkin taste once and awhile is great.  I love this recipe because everyone in the family can eat it.  Even little Josie girl can eat it (age 1).

Directions-

3 1/2 cups 1-inch bread cubes

9 large eggs whites

2 cups almond milk

1 tsp vanilla extract

1 1/2 tsp pumpkin pie spice

1/4 cup pumpkin puree

3-4 tablespoons coconut sugar

nuts, like pecan or walnuts (optional)

Instructions-

Cut any kind of bread into 1-inch cubes – I recommend a crusty, whole grain variety. If using sandwich bread, use 5-7 thick slices. Then, spread into a lightly greased(olive oil) 9×13 baking dish.

In a large bowl, whisk together eggs, milk, vanilla and pumpkin until well combined. Pour over bread and push down with a spoon or your hands until it’s all soaked and mostly covered. Cover with saran wrap or lid and refrigerate overnight.

In the morning, preheat oven to 350 degrees. Bake for 35-45 minutes or golden brown and no longer wet.
Serve immediately with pure maple syrup, store leftovers in the refrigerator covered for up to a couple days.

Enjoy!!  Eat Clean!!  Exercise daily!!  Enjoy every moment!!

21 Day Fix

21 Day Fix

It's here!!  Almost February 3, 2014 will be the release of the next hottest workout program.  I love the fact that beachbody is always out searching for ways to meet there customers needs, so you asked and beachbody delivered.  So what is the 21 day Fix all about? It is a rapid weight loss program that is designed to give you  a nutrition guide with portion controlled containers, a workout program, plus the support and accountability of me as your coach!

I know I'm not alone in the fact that eating clean is not enough and for sure you can over eat on healthy food.  I'm guilty of this for sure and the color containers make it so simple to stay on track if it does not fit in the container for the day save it for the next day!!  30 minute workouts!!  AWESOME!!





So what else can I offer you when you choose to have me as your beachbody coach?  You get to be a part of a test group for just this workout with free support and energy from others doing the same workout.  Plus I will be right beside you along that 21 days.  I will be starting the group February 10th, and we will start working out February 17th.  But to insure a spot in the group Register a Free account so that I can send the details to you on how to snag this workout before it's sold out.  And can I just add the price of this is out of this world.  Not only did beachbody make this amazing program come together but also they will have it at an introductory price that is going to be EXTREMLY affordable.

So what is the cost of the online challenge group?  It's FREE!!  After you have made the commitment to the purchase of a challenge pack and assigned me as your coach, I will then give you more details of what you can expect from the online closed group.  What is a challenge

pack?  The 21 day nutrition guide, the program guide, the workouts, free shipping, discounted price, and of course you have me as your coach to keep you going with additional support and guidance. 

 

It does take money invested on your end, but when you invest in the program I invest in you.  I will give you the support needed to make this time different it's 21 days and in that time results will HAPPEN!!  Are you in?

 

Did you tell yourself that 2014 was going to be your year?  The year you made lasting changes?  Are you ready to commit to change for 21 days?  Are you ready to have your own transformation? 

The 21 Day Fix Dream Team Test Group

If you would like to be in the 21 day fix test group please complete the information below to reserve a spot in the exclusive group!

Form to fill out and summit





Clean Carmel Popcorn

Clean Carmel Popcorn

What a fun time yesterday at super Saturday with surrounded with other beachbody coaches.  Since I was away from the kids I wanted to make a quick stop at the mall on my way home to find a cute pair of winter boots.  And of course Buckle did not let me down.  But I also found this popcorn and for sure wanted to bring it home and share with the
family.

First thing first I grab my 4 quart pan and put the heat at medium, next I added 2 tablespoons of olive oil, added 1/2 cup popcorn kernels, after about 3 minutes once the popping was less then 5 seconds apart I pulled it off the heat.  Next I took 1/4 cup of raw honey and 3 tablespoons of almond butter put it in the microwave for 20 seconds just so it was easy to poor over the warm popcorn.  

Ingredients-

1/2 cup of popcorn kernels

1/4 cup of raw honey

 3 tablespoons of almond butter

This recipe is awesome for weekends when you want something you don't normal have all week but don't want to feel guilty or mess up all progress from the week.  EAT CLEAN!!  And make it fun**

Invite to be a coach

Invite to be a coach

Have you ever wonder about having more freedom?  The flexibility to work from home, set your own standard to where you go and be in the best shape of your life?  I can say if I  can do this anyone one can be a beachbody coach.  I'm extremely shy and reserved and I was able to make this happen.  For me after working as a waitress and than as a family making the choice to stay at home with the kids.  I was ready to work after 2 years but did not want to give up time with our kids.  I never wanted to miss out on anything.  I wanted to be able to simple pick up and go when ever I choice. 

Their are always going to be opportunities in life it's weather or not your whiling to step out of your comfort zone to reach the goals you want in life.  For me my goals are bigger than my fears.  I thought what if no one cares what I'm doing to loss weight, how will I find people, I'm from a small town.  The truth is of course people want to know what your doing and of course everyone want to be in good shape.  I have a system that has been duplicated and works amazing that's why our team is ranked #2 out of 147,000. 

What does it take to be an amazing coach.  It takes being disciplined, goal setter, being consistent, using the product, personal development, and inviting folks that would benefit from it.


The rewards of course by putting other first, sharing your experience, and doing so, can equal AMAZING changes of a life time.  So like anything in life you are holding the ball it's up to you to run with it or pass it to the next player.  While you choice to listen to the sideline that might just not be your best support or will you go with your gut feeling that you can make it happen.

Just like when someone comes to me and says they want to get healthy I place them in a challenge group and give them all the tools they need to make it happen.  It's the same way when someone tells me they want to be a beachbody coach.  I ask you what your goals are and where you want to be in a year.  Some just simple want to have their shakeology paid for other want to make an extra 500.00 a month.  Or some folks want to take it to the top and be a top coach.  So to here more on what a coach does I invited you to listen in for more details.  Here are the details-

P90x3 The challenge

P90x3 womans meal plan

So here I am in the middle of week 3 of P90x3!!  Can I just say I'm sore, but a really good sore.  What are my weak areas when working out push-ups and pull-ups.  So part of P90x3 is a workout called "The Challenge".  And can I just say it lives up to it's name, does that mean I should just skip that workout. NOPE!!  I will learn to love it.  Also I wanted to push myself so my wonderful husband made my very own pull up bar.  No if your reading this and that scares you don't let it their are ways to modify the workouts.  This is a video of my coach and how you can modify your P90x3 if you need to.

So after adding in the pull up bar to the workout the challenge I'm telling you I could not life my arms over my head for two days.  But you know what it feels really good to be working muscle that need it.  2014 I will wear a bikini and after having 2 C-sections and 10 lbs. babies this is not an easy task and will not happen over night but you know what with killer workouts like p90x3 it will happen.

Also I found myself doing the workouts and saying I can't do that move!!  But you know what I stuck with it and after doing this workout for a little more than 3 weeks my flexibility is improving as well.  Something I always tend to push to the side put this program brings it front and center.  I love the mix of cardio and weights as well.  I finished doing Insanity before this workout and can I just say I'm loving 30 minute workouts!!  I know I said that before but I mean it!!

Are you ready for results? Do you struggle to stay consistent with working out?  Do you want to set a good example to your family with healthy eating and exercise just being a part of your normal day?  Follow me on facebook Rachel Fledderman

Crockpot Beef Barley

Crockpot Beef Barley

So all the time I hear in my challenge groups, Rachel I need quick and easy.  Here it is, buy a little more in bulk, prep and freeze.  Soup does not come any easier than this recipe.  So tonight this is what is on the menu schools are cancelled all around us due to being in the negative numbers and hubby is working outside.  So this will be a great way to warm him up when he gets home tonight.

Ingredients-
-3 cups of quick barley
-1 cup of cut celery
-3 cups of carrots
-1 cup of diced onion
-1 cup of corn(if you do not want so many starchy carbs replace the corn with sliced mushrooms)
-3 tablespoons fresh garlic
-3 tablespoons of parsley
-salt and pepper for flavor
-Low sodium beef base (each bag place enough for 6 cups of broth.
-2 lbs. of lean cubes of sirloin
-1 12oz can of low sodium tomatoes diced

So basically I took the above ingredients and split up between the 3 bags so they are equal.  Next I placed them in the freezer.

So I would not freeze for more than 3 months to keep it as fresh as I like it.  It's as easy as pulling out the frozen bag cutting down the side placing the frozen food in the crockpot and adding 6 cups of water.  I place my crockpot on low everyone has a different crockpot setting as for how hot it gets.  The only thing about this recipe is, it really only needs to be in the crockpot for about 5.5 hours before it's ready.  So for the working mom you may need to keep this for an easy weekend meal or make and heat the next night.

Keep it clean and keep it simple!!  This is just another way to plan and prep ahead as you never know what life is going to be day to day.

Clean Eating Sloppy Joes

Clean Eating Sloppy Joes

Who does not think of summer in the winter time!!  Me Today in Pa we are having record lows in the temperatures for this time of the year.  The kids are not going outside so we are inside, this makes me think of summer time picnics and also sloppy jooes come to my mind.  I found this recipe in the Tosca Reno book that was just released and for sure this will be going on my next meal plan.

Ingredients:
1 15oz. can of tomato sauce
2 Tablespoons of tomato paste
1 Tablespoon of Dijon Mustard
1 Tablespoon of Molasses
1 Tablespoon of apple Cider vinegar
1 Tablespoon of Worcestershire sauce
1 Tablespoon of hot sauce
1 Tablespoon of olive oil
1 small onion chopped
2 celery ribs finely chopped
1 green bell pepper finely chopped
1 cup of shredded carrots
1.25 lbs of ground turkey
1 teaspoon of ground cumin
1 teaspoon chili powder
1/2 teaspoon of garlic powder
1/4 teaspoon of sea salt
1/2 teaspoon of black pepper
I like to use Ezekiel bread for my bun, It's really hard to find a clean whole wheat bun, so I just stick with what I know is clean, or put in a bed of leaf lettuce.
 Directions- in a small bowl, whisk together the tomato sauce, tomato paste, mustard, molasses, vinegar, Worcestershire sauce, and set aside.

Heat the olive oil in a very large skillet over medium heat, add onion, celery, green peppers, and carrots until soft and starting to brown around 10 minutes.  Push vegetables to the side.  Next add turkey and cook, breaking it up with a wooden spoon until no longer pink. Add cumin, chili powder, garlic powder, salt, and pepper.  Add the reserved tomato sauce mixture and stir to combine.  Cover and simmer for 3 minutes.  Scoop onto bread or serve open faced without a bun. 

*This recipe comes from Tosta Reno

P90x3 week 2

P90x3 week 2

Well hello Sunday!!  It is so cold this morning I laid in bed and thought should I get up or stay warm in my comfy bed.  Well I made the choice to jump up and get my meal plan underway.  Can I just say I slack off on this for two weeks over the holidays, still eating clean but not having a plan and man this is a MUST!!  So this puppy will be hanging on my fridge and will be an awesome tool to stay on track.

What a fun week it has been with the kids!!  Hard to believe I ordered Josie's outfit this week for her first birthday.  The nights of kids not sleeping seems to not go fast at all but in the bigger picture weeks fly by.  Here is how the kids slept a few nights this week!!  They crack me up Josie pulls Clints her and Clint takes Josie's binky.

So back to P90x3 and what my review of the workouts so far-
FUN!!  30 minutes of pure fun, can I just say the first week I really had to adjust my thoughts of Tony Horton.  I really did not get his sense of humor, but I embrace the workouts and this week I did not even notice it at all  (I do play a little back round music).  But he really does know his stuff and the workouts are awesome as I sit here I'm sore from yesterdays 30 minute workout, CRAZY but good. I always tend to have my favorite workouts but I still follow the schedule that's what it's for and if I only did the workout I really enjoy I would not get all the benefits and would not be working all the muscles needed.

Look at those bad boy camo workout paints.  I picked these up for a great deal and love them!!  New workout clothes always makes this girl smile plus a deal, it's a win win!!
I found myself saying I can't do that move a few times this week, but I made the choice to replace those words with I will be able to do those moves.  I might not be able to do all of them today but I will work on it as I go threw the workout. How we think and view life really does matter and just making that switch of thinking changes everything.  Plus having a workout that is challenge is great if I could do all the moves in the first week it would not be the right workout. 

Friday nights in our house always meant ordering take out of pizza and fries.  I really can say it does cost more at the grocery store to make healthier choices but in the long run we are saving money.  I could not tell you the last time we ordered pizza on a Friday night.  But I still like to enjoy a few French fries, so this past week this is how I did so.  I enjoyed them but they did not leave me feeling like crap when I was done. 

Also I am so excited for the release of this new book.  All the information I use in my challenge group comes from this author so of course I will be applying what I learn from this book as well.

Finally enjoy this week, I know even for me the dead of winner and keeping to small kids in the house can create long days but before we know it spring will be hear so enjoy this season and the small things in life.




 

Turkey Meatloaf Muffins

Turkey Meatloaf Muffins
These bad boys make an awesome snack for the week I always pair my protein with a complex carb for each meal.  So a handful of red peppers sliced is perfect!!  This is a recipe I will make on Sunday in preparation for the week.  Turkey is a great food to eating to help build lean muscle.

Ingredients-

• 2 lbs ground turkey or chicken
• 3 egg whites
• 1 cup quick cooking oats
• 1/2 tsp ground cumin
• /12 tsp dried thyme
• 2 tsp dried yellow mustard
• 2 tsp black pepper
• 2 tsp chipotle pepper spice
• 1 tsp salt
• 2 tbsp garlic powder
• 1 small onion finely chopped
• 2 celery stalks finely chopped

Directions:

• Preheat oven to 375 degrees
• Spray muffin pan with olive or canola oil.
• Mix all your ingredients together in one large bowl.
• Roll the mixture into balls and place in muffin tin.  Muffins should be about the size of raquet balls.
• Bake for 40 minutes.
• Makes 12 muffins.

I like to add the ketchup on top before placing in oven (ketchup is not figured into the nutrition provided)

Serving size 2 muffins for women and 4 for men.
Calories:  80
Fat:  2 g
Carbs:  4 g
Protein:  11g

Clean Eating Blondie Cookies

Clean Eating Blondie Cookies

So the holidays were a blast and this was another recipe that kept me on track as the holidays took place.  Can I just say I had a hard time not eating all of them!!  My son keep asking "more please".  To cute!!  He turned  this past September and really adds a perfect mix to our family.  I can say before eating clean I would bake all year around it would not matter if it was the holidays or not, the problem was I ate everything I baked!!  Thank goodness for shakeology and clean eating!!

Ingredients:

Cooking spray
1 can (15oz) chickpeas, rinsed and drained
1/2 cup al natural almond butter or peanut butter
1/3 cup pure maple syrup or agave nectar (you can also use honey if you're not vegan)
2 teaspoons vanilla
1/2 tsp salt
1/4 teaspoon baking powder
1/4 teaspoon baking soda
1/3 cup vegan chocolate chips plus 2 tbsp
sea salt for sprinkling

Instructions

Preheat oven to 350 degrees and spray an 8x8 inch pan with nonstick cooking spray.
In a food processor, add all the ingredients except chocolate chips and process until batter is smooth.  Fold in 1/3 cup of chocolate chips, I like to use dark chocolate because it has less sugar but it's up to you.  Note:  Batter will be thick and super delicious, so you could actually just eat it on it's own!

Spread batter evenly in prepared pan then sprinkle 2 tbsp of chocolate chips on top.  Bake for 20-25 minutes or until toothpick comes out clean and edges are brown.  The batter may look under cooked but you don't want them to dry out.
Cool pan for 20 minutes on wire rack.  Sprinkle with sea salt and cut into squares!!!

Serving Size:  1 bar
Calories:  120
FatL 6 g
Carbs 12.5 g
Sugar:  6.9 g
Fiber:  1.8 g
Protein:  3.5 g

Recipe found on Ambitious Kitchen.  www.ambitiouskitchen.com

Keep it clean and remember to find balance in your life!! P.S. When I make mine they never look that pretty.