Pecan Crusted Chicken

Pecan Crusted Chicken

 5 minutes to prep
30 minutes in the oven at 375 degrees
1. Take your chicken breast...
2. Coat with whole wheat flour
3. Dip in almond milk
4. Coat with pecans that have been grinded ( use the food processor)
5. Place in baking dish

Pumpkin Baked Oatmeal

Pumpkin Baked Oatmeal

 

Well hello Fall!!  Yesterday made fall official for the year 2015, this time of the year I start to focus on end of the year goals life, business, family, fitness, and all the things that fall between the cracks of the day.  Three weeks ago my son start preschool and of course like any mom will tell you somewhere I blink and he want from needing help with things to being a little man.  I'm thankful he is doing well, change is hard for him.  The kids go a few mornings a week to childcare so that I can work for our traditional business and they truly enjoy it.  However getting out the door in the morning is a challenge!  Someone (out of three kids) is always crying, someone does not like what is for breakfast, someone needs SOMETHING!!  So when I came across this fall recipe I wanted to give it a try, BOTH kids loved it and asked for more.  I personally like it because it falls into the 21 day fix meal plan.  If you're someone that follows this system this recipe would could for one yellow per serving and half a blue container.   The recipe makes 12 servings also I was able to make this recipe from start finish in TEN MINUTES!!  I used walnuts because that was the nut I had on hand in the house, pecans are a sweeter nut.

 

 

Ingredients

• ½ cup walnut or pecans, chopped
• 1 cup pumpkin puree my favorite place to pick this up is at Trader Joe's
• 3/4 cup almond milk
• 2 eggs
• 1/4 cup coconut oil room temp.
• 1/4 cup pure maple syrup
• 1 teaspoon pure vanilla extract
• 2 cups rolled oats
• 2 teaspoons ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/2 teaspoon ground ginger
• 1/4 teaspoon salt

Directions

1. Preheat oven to 350°F. Lightly  spray with nonstick cooking (I like coconut oil) spray an 8-inch square baking dish.
2. Spread chopped walnuts or pecans on an ungreased baking sheet and toast for 4 to 6 minutes or until fragrant and light golden brown. Cool on baking sheet.
3. In a large bowl, mix together pumpkin, milk, eggs, coconut oil, maple syrup, and vanilla; beat until smooth. Blend in oats, toasted nuts, cinnamon, nutmeg, ginger, and salt; stir until mixture is well-combined.
4. Spread oatmeal into prepared baking dish and bake for 20 to 25 minutes or until set and light golden brown on top. Allow to cool in the baking dish for at least 5 minutes before slicing. Serve warm with fresh fruit or pure maple syrup. 

 

 

If you would like more recipes that go along with the 21 day fix meal plan fill out the form below

 

 

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How to stay on track for the holiday weekend

How to stay on track for the holiday weekend

 

Hey there country girl!! It's the holiday weekend!!  I'm guessing your ready to kick back and relax and take in the memories created over the past summer months and ready to turn the page into fall??  Did you totally rock your workouts and nutrition this summer or ready to dive in after Labor Day?  Either way I'm here and ready to share some helpful tips for anytime of the year.

 

 

Watch Your Portions

The easiest way for me to remember how to control my portions is to make sure the majority of my plate is loaded up with veggies. You don’t have to deny yourself a bread roll or a slice of pie here and there…just make sure vegetables are the main part of your meal. That way, you will fill up on healthy, foods that will keep you full longer.

Grab a  friend (someone that will hold you to your goals)

The holidays are everyone’s favorite time of year to reunite with family and friends. One great way to catch up with people you haven’t seen in a while is to make your get-together an active one. If one of your friends is in town for the holidays, plan a walking coffee date with her. Offer to join up with a friend and catch up while you lace up your shoes and get a sweat on while catching up.

 

 

Maximize Your Workout

No one wants to spend all day in the gym when there is holiday shopping, dinner parties, and friends coming over. So, if you only have 30 minutes to spare, make it worth your time by doing cardio go for a workout with higher calories burned for those extra treats you will take in following the 80/20 rule.

Just Add {Soda} Water

Cocktails go hand-in-hand with holiday celebrations, so it’s nearly impossible to avoid having one or two but lets leave it at that, they will only slow your metabolism down and leave you feeling sluggish the next day. However, that doesn’t mean you have to gulp down extra calories with your refreshment.  If you’re the type who likes specialty drinks, indulge in just one. Then, choose a low-calorie option for your second drink.

 

Have Fun Your Fitness Routine

Exercise can often be disguised in fun activities we love doing with friends and family. In fact, anything that gets your heart rate up will help to burn calories during the holidays (and burn off that pumpkin pie, too). At our home this weekend I'm sure the horses will be out and we will be messing around in the barn extra fun while burning extra calories.

Pamper Yourself

I’ll admit that when the weather cools down, I always want to indulge in every way—eating, online shopping, you name it. But, I have recently found that when I feel the need to do something like that pamper yourself even if it means buying new fingernail polish and taking 15 minutes out of your night to pamper yourself

 

Bring A Healthy Dish

Headed to a party?  Not sure what will be on the menu?  Offer to bring something healthy and pre eat before you go!!  Find folks to connect with and never gather around the food table.

 

 

Most importantly remember how hard you worked to get where your at!!  Progress might be put on pause for the weekend but your not going back words goal is to maintain!!  You got this!!

 

 

I want to leave you with a fun clean eating recipe that will be helpful for the weekend!!

 

 

Ingredients (serves 6)

• 5 ears fresh corn, in the husk
• juice of 1 lime
• 1/4 cup olive oil
• 2 teaspoons honey
• 1 teaspoon smoked sea salt
• 1/2 teaspoon freshly ground pepper
• 1/2 of a small red onion, finely chopped
• 1 small cucumber, seeded & finely chopped
• 1/2 small red bell pepper, finely chopped
• 1 tablespoon chopped fresh mint

Instructions

Grill your corn on a hot grill (when the coals have just turned gray or medium-high on a gas grill), in the husks, until husks are charred all over,  for 15 minutes. When cool enough to handle, peel back the husks, taking the silk with them. Stand the corn cobs upright on a cutting board and using a sharp knife, cut straight down, slicing the kernels from the cob. Set aside.

Whisk together the lime juice, olive oil, honey, salt, and pepper in a medium bowl until fully combined. Add the corn, onion, cucumber, bell pepper, and mint; toss gently until everything is coated.

Serve immediately, or cover and refrigerate for up to 3 days.

 

Have a great weekend!!

Cize Test Group

Cize Test Group

 

 

 

 

Hey There!!  Welcome to my blog where you will find clean eating recipes, motivation, and ways to better your health.  A little bit about myself before we jump into talking about Cize.  I'm a country girl by heart, I live life with a free sprite and run the other way when to much structure is given.  I married my husband 8 years ago we currently have 3 children age 3 and under!!  I've always been driven in life by doing things most see with little opportunity.  In our 20's my husband and I owned a grease collection business and had over 600 locations in the state of Pa to pick up a waste product and turn it into fuel.  We sold the business to a company out of the DC area a little over 2 years ago and continue to be entrepreneurs. 

I came into beachbody 2 years ago just really wanting to lose the baby weight.  I felt defeated and was failing at losing it and my confidence was low.  I wanted to pay it forward and show other woman they too could do this.  So when I look at this picture of these lovely ladies in the first week of the test group working out and sweating for a bigger cause its a pretty cool feeling!  As busy woman I TRULY believe in craving out that daily time to invest mentally and physically into our health.  I swear sweating does a mind good at the same time. 

Let's talk meal plan when it comes to Cize, it uses the same system as the 21 day fix as far as the containers go. This just makes life simple!!  Oh and tasty while getting healthy and losing weight.  Here is an example of what I share within my accountability groups.

I have a few favorite recipes when it comes to this system of meal planning.
Chicken Caprese
Flank Steak
Beef Stew

In our household my husband would not be thrilled to eat chicken salads every night for dinner so these are just a few ideas on how to keep the family happy while creating a meal plan and not having to cook two dinners.

Before I show you a clip of what the Cize workouts look like I had to share where I spend a good chunk of the day.  Being outdoors with the kids whether its in the barn or the side yard.  So lets just say this workout is stretch for me!!  Give me weight training, running, or 30 minute cardio with at home fitness I'm good.  Cize is cardio but it involves dancing....Perhaps it will be like wine with time it only gets better?

So if you would like to feel more confident in your own skin, shred a few lbs, tone up, do so from at home fitness, give me four weeks of your time with checking in from an online closed facebook group lets chat.  Oh and we eat well also!!  No need to count calories its more so looking at nutrition and picking better options. 

*LIMITED SPACE

Oh I almost forgot to share what the results from cize, clean eating, and shakeology look like. 

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21 day fix extreme beef stew

21 day fix extreme beef stew

Well let’s just say my day did not go as planned….I ended up getting suck in someone else’s driveway with a crying baby that needed fed and had to call for help.  AKA thank goodness someone could come and rescue me and 3 kid’s middle of the day.  I might have had a small melt down tomorrow is April 1^st go away snow!!  However I decided to pull myself together and make the best of this crazy amount of snow that came down today and turn what did not go right into something better.  A NEW RECIPE!!  I’m currently doing Insanity Max 30 however the talk about this 21 day fix extreme meal had my interest so TODAY was the day!!  Family approved!! 

Ingredients-
1 tsp. olive oil
1 1/2 lbs raw lean beef stew meat, boneless, cut into 2 inch cubes
1 medium onion, chopped
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
4 cloves of garlic, crushed
2 medium tomatoes, chopped
1 cup low sodium organic beef broth
1 bay leaf
1 tsp. sea salt
1 tsp. ground black pepper
2 cups cubed butternut squash
1/4 cup chopped fresh flat leaf parsley

Directions-

Heat oil in large saucepan over medium high heat.

Add beef, cook, stirring frequently, for 4 to 5 minutes, or until beef is brown.
Add onion and bell peppers; cook stirring frequently for 4 to 5 minutes, or until onion is translucent.  Add garlic, cook stirring frequently for 1 minute.  Add tomatoes, broth, bay leaf, salt, and pepper. Bring to a boil.  Reduce heat to medium - low, cook, covered for 40 minutes. Add squash, cook stirring for 8 to 12 minutes occasionally or until the sauce thickens and beef is fork tender.
Remove the bay leaf, top with parsley and serve.

April 6th Accountability group

Accountability group

Just this week my mom ask what our family was planning for Easter Sunday and where we would be eating lunch.  In my mind I thought Easter was at least a month away!!  To my surprise the Easter candy is EVERYWHERE!!  Even I caved yesterday and enjoyed those yellow little guys…….

Has the Easter candy started to take over the home?  In your mind have you already checked out and plan on starting up again after Easter in preparation for warmer summer weather?  Its crazy how you feel the first time you put on shorts for the season.  My goal as a coach is to help others feel their personal best slipping into spring and summer clothes.  Trust me before you know it the swimsuits will be out and the kids will want to be heading to the pool.  Summer vacations will follow as well, I personally just gave birth to our 3^rd child and will not only be the coach in the group but a challenger as well.  I will be doing the program Insanity Max 30 for the next 60 days.  Seeing pictures like this reminds me I don't want to be wearing extra layers 60 days from now, I want to be shopping for a cute new outfit.   

 

What do I do as a beachbody coach and what is a challenge group?

So the challenge group is 30 day group.  It's all done through a closed online Facebook support group.  So only the members of the group can see what is being posted.  I’m super excited to be putting a twist on what we do with in the challenge groups.  All new contented!!

You'll be added to our VIP Facebook group where only the members of the group can see what is being posted. You'll be expected to check in daily with your workout and nutrition so we can make sure you're staying on track. There will be an awesome nutrition plan included with your fitness program. We start together and we end together. No one quits. First we’ll work on flushing all those negative thoughts swirling in the back of your mind that are keeping you stuck. If you believe you will succeed, you will.

 

What I do is help you customize your health and fitness goals to meet your needs. Then I help you choose the best Beachbody workout to get there based on your ability level. Then you replace 1 meal a day with shakeology for the challenge group to give your body 1 meal that is supercharged with ingredients that will give you natural energy, cravings will be curbed, you will stay full for at least 3 hours.  This is NOT a protein shake, most of us are not protein deficient rather we lack great nutrition no matter how clean we eat our food has changed.  This meal replacement is so easy.  It is a whole food and you can think of it as "dry juicing".  I get all of my vitamins and it is the equivalent of 5 plates of a very healthy salad.  But all for just 160 calories! Then, I am going to teach you how to plan the other meals of the day. I will help you create a customized meal plan, give you recipes, snack ideas, tips, motivation and keep you accountable. Every day I post in the challenge group your daily mind set tip or post. You check in and rate your date and read what is posted. We all keep each other accountable!

 I am going to address the emotional eating, eating out at restaurants, how to handle the temptations, cheat meals, body image and more!

A quote that sticks out to me as I pulled myself out of bed this morning at 5:00am is- it takes change to see change

If every spring time you tell yourself this is the summer I’m going to look and feel great in my suit instead of wearing a cover up there will be steps needed in order to reach those goals.  Think of it like this you already know the results and outcome of doing what you’re doing.  Trying something new can be downright scary!!  But I invite you to take a chance on yourself

I love to chat and learn more about your personal goals- with the first two that commit to the April 6^th challenge group you will be sent one of these SUPER cute water bottles as a FREE gift ( love giving gifts)

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Boneless Buffalo Chicken Wings

Boneless Buffalo Chicken Wings

 

Over Christmas a family member had made this same recipe and I could not wait to have it again.  As someone that use to work in the restaurant industry regular chicken wings just don't appeal to me.  However I LOVE spicy!!  And this recipe gives you the feeling of spicy and you’re eating something you should not be eating yet the base of it is cauliflower.  Give this a try on your future game days along with some homemade dressing you could use for the rest of the week.

 

 

 

Ingredients

 

1 head of cauliflower, chopped into pieces

1/2 cup flour (I used whole wheat)

1/2 cup milk

2 teaspoons garlic powder

1 teaspoon salt

1 cup Frank's Red Hot Sauce

2 tablespoons canola oil

 

 

Instructions

1. Preheat oven to 450 degrees.
2. Mix together the flour, milk, garlic powder, and salt to form a thin batter.
3. Coat the cauliflower pieces in the batter and place on a shallow baking sheet.
4. Bake for 18 minutes.
5. While the cauliflower is baking, heat the hot sauce and butter together over low heat until the oil is warmed.
6. Toss the baked cauliflower gently in the hot sauce mixture.
7. Return to the baking sheet and bake for another 5 minutes.
8. Serve with ranch dressing or blue cheese, for dipping.

When it comes to picking out clean eating Ranch or Blue Cheese there are other brands that can be better then what you find to be popular on the shelf.  Here are a few homemade recipe as well Ranch & Blue Cheese

 

 

Clean Eating Pecan Pie

Clean Eating Pecan Pie

This recipe always makes me think of my mom as this is one of her favorite recipes!!  It started out I was going to make the individual tea time tassies but then realized looking at the clock I need to speed up production.  This recipe would be very simple to convert if you want.  So here it is:

Easy Pie Crust Ingredients:

 

1 1/2 cups whole wheat pastry flour

3/4 tsp sea salt

1/2 cup room temp. coconut oil

2 COLD water

 

First add flour, salt, oil, mix well I like to do so with my hands so I know the oil is mixed in well before adding the water.  If once you add the cold water it feels too sticky feel free to add a little more flour.  You want the crust to come together on a dough form that will be easy to roll out and add to a 9" pie dish.

 

 

Ingredients pie filling:

 

2 tsp butter

1 1/2 cup chopped pecans

3 eggs, beaten

1 cup real maple syrup

1/4 cup raw sugar

1/4 cup coconut sugar

1/3 cup melted coconut oil

1 tsp vanilla

1/2 tsp sea salt

1 tbl whole wheat pastry flour

Preheat oven to 350 degrees.

On the stovetop, melt the butter in a pan on low heat. Add the pecans and stir for about 5 minutes or until nuts are toasted.

Mix together beaten eggs, maple syrup, raw sugar, coconut sugar, coconut oil, vanilla, sea salt and flour. Stir in nuts. Pour filling into uncooked pie crust. Bake for 45-50 minutes or until filling is set. Cool on a wire rack.

 

Enjoy!!  Feel free to share and save!!

 

 

Individual baked egg breakfast

Individual baked egg breakfast


Ingredients:

6 large eggs
1 large bell pepper
1 cup of fresh spinach leaves
4 ounces of feta cheese (goat would work well also)
Salt & pepper

Directions:
Slice the bell peppers into one-inch slices, beat the eggs, mix in the spinach and cheese, and bake until perfect.

Preheat the oven to 350° F.

Slice the bell peppers into one-inch rings - go for four rings. Coarsely chop the spinach. Crumble the cheese. Beat the eggs with a small amount of water (less than a table spoon per egg used).
Place the bell pepper rings on a griddle on low heat (about 250° F) or a frying pan on low. Drizzle a small amount of olive oil into each ring. Pour the mixed eggs into each ring with just enough to completely cover the bottom of each ring with about 1/8-inch of egg. Let it cook until the egg is well set.

Transfer the bell pepper rings to a baking tray covered in baking parchment. Fill the bell pepper rings about halfway with eggs, then add generous amounts of spinach and crumbled cheese. Fill the bell pepper rings up to almost the top with eggs and add more spinach and cheese. Season lightly with salt and pepper.