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.

Ingredients:

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

Directions:

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.

Tips for staying on track during the weekend

So it's the weekend!!  You worked so hard to wake up early every morning and workout, planned ahead with your meals, and drank enough water threw out the day.  But what now?  How do I stay on track?  We will always have wedding, graduation parties, picnics, and birthday parties.  For my family we will be going to the Elk county fair tonight.  Growing up I have so many good memories of taking my pony and spending the entire week there.  So tonight as we go my focus is going to be on creating memories with my family.  Of course the food will smell good and the candy apples will catch my eye but it's more important not to indulge in something that is going to taste good for a few minutes and leave me feeling like crap a half hour later.  

So maybe your weekend will include going out to eat

Tips to stay on track:

-Past on the bread

-you drink water at home so continue to do the same while out

-Ask for your side of vegetable to not have butter added or salt

-Portion control is key yes you're paying for the entire meal does not mean you want to be paying for the extra calories consume from over eating. When the food comes out simply ask for a take-out box and from the beginning place half of your meal in the box.

-Leave the dressing in the kitchen

-When looking at the menu avoid getting a dinner that my use the words smothered or heaping!!

-Keep it simple a piece of chicken or grilled salmon

-AVOID the desserts it may say low sugar or low fat but come one we avoid those items in the grocery store so do the same while eating out.

-Zero Tolerance. You want to avoid alcohol because sugar can derail you in the most powerful way.

-DRINK lots and lots of water even with following these steps you don't want any unwanted sodium hanging around flush your system!

Picnics! Birthday Parties! Graduation Parties!

It's a lot easier if you know what is going to be on the menu.  Just Ask!  But in the case you are not aware of what food will be served PRE EAT!  Offer to bring something, and with doing to bring a CLEAN dish (not a homemade cake and then you will be taking home left overs).

Family Time!

It's only been three months into eating clean and making changes but with doing so I'm able to get my family involved.  So instead of taking my apple and almonds to my mom and dad's house I know that I don't need to those kind of snack are available. Maybe your family members are not on board BE the example.  Family is forever and you want them to have the same success so set an example! 

Examples to stay active:

-Ride bikes

-Go to the park

-Meet a friend at the gym instead of the bar

-Walk and talk with a friend instead of sitting on the coach and talking on the phone

-Game night

-Playing ball

Whatever your family enjoys doing, just get moving and with staying on track with what you're eating and fueling your body right you will have energy to do these kind of activities!

And make a new recipe with you shakeology! Who won't like to enjoy a girl scout cookie but this time have it be the best meal of the day for your body!

If you would like to join a challenge group and need more info contact me.  Lets get a game plan that works for you!



Shepherd's Pie

Shepherd's Pie

So I did marry a "redneck" and with eating clean I still need to make "meat & potato meals".  That does not mean I can't try and clean the recipe up a bit.  I try to limit my red meat intake to once a week, so with this meal I would have a small portion (the size of my hand closed) and a small salad with it.



Ingredients:
3 large potatoes
1 tablespoon of olive oil
1 tablespoon of finely chopped onion
1/4 cup of low fat cheddar cheese

1/2 carrots, chopped
1/2 cup of peas
1 tablespoon of vegetable oil
1 tablespoon of finely chopped onion
1 lbs. of lean ground beef
2 tablespoons of 100% whole wheat flour
1 tablespoon of ketchup
3/4 cup of low sodium beef broth

Directions:
Preheat oven to 350
Bring a large pot of water to a boil, then add potatoes and cook until tender but still firm, drain and mash.  Mix olive oil, onion, and 1/4 cup of shredded cheese.

Cook ground beef in a non stick pan until cooked fully.  Add onions, & carrots, cook until tender but still firm then add in frozen peas.

In a bowl mix beef broth, ketchup, and flour until combined.  Add to meat pan and bring to a boil for 2 minutes or until thicken. Reduce heat and simmer for 5 minutes.

Spread the ground beef mix even in an 2 quart casserole dish.  Next, spread a layer the layer of mash potato's.

Bake in preheated oven for 20 to 25 minutes.

Greek Cookie Dough Yogurt

Greek Cookie Dough Yogurt



Ingredients:

1 cup of Greek yogurt

1 tablespoon of almond butter

1 tablespoon of honey

1 tablespoon of mini chocolate chips

Directions: Mix yogurt, almond butter, and honey then top with chocolate chips.  My son loves this recipe and so do I.  Enjoy!!



7 Day Challenge

Anyone interested in doing a 7 day shakeology challenge with me? Ok so yes I drink Shakeology everyday but I know how nervous I was to commit to a 60 or 90 program and invest money into something and not know if I would even like it. If you are not yet addicted to Shakeology. Try it out for a week and see & FEEL the benefits for yourself.

The purpose of this Challenge:
 
Well it's designed for people who need a little help getting their fitness and nutrition journey going, but aren't ready to commit to a full 30, 60 or 90-day program yet. This Shakeology Challenge will help you lose weight, incorporate exercise into your daily routine and get in the habit of eating healthy, balanced meals a day.

During the seven days, you will be asked to: 

• Exercise at least 5 of the 7 days for at least 30 minutes (walking, jogging,  gym, swimming, your choice! Just get moving!)
• Eat healthy, nutrient dense meals 95% of the time.
• Drink at least 64 oz. of water per day
• Replace one meal a day with Shakeology
• Weigh in only on days 1, 4 and 8 (for 7 full days of nutrition and exercise)

What do YOU get out of this? 

• In 7 days you will FEEL the benefits of Shakeology, the energy it gives you, and honestly eating clean just me in a better mood!
• A closed Facebook group for Accountability, Support and new friends!
• Workout routine ideas and encouragement
• Clean eating guidelines, tons of healthy and delicious recipes
• A healthy routine that sets the wheels in motion for a healthier lifestyle 
• Weight loss is an added bonus, the real benefit is in the foundation you lay and the nutrients your body will be getting

Once you complete this Shakeology Challenge, it will be easier to stick with your new fitness and nutrition routine!


Contact me for details

Tropical Chicken Dish

Tropical Chicken Dish

Prep dinner in five minutes in the morning and have it ready 8 hours later.

Ingredients:

½ cup of almonds
15 oz. can of light coconut milk
½ cup of dried cranberries
2 cups of spinach
1 teaspoon of cinnamon
Half a pound of chicken
1 cup of cauliflower
1 lbs. of 100% whole wheat pasta or brown rice

Directions 
Place all ingredients in crock pot (low temp) and cook for 8 hours.  Cook either rice or pasta according to the instructions on the box.

Its not a dinner that "looks pretty" but the taste will make up for it.

Food Fact:California produces 74 percent of the fresh spinach grown in the United States.

Spinach Dip

Spinach Dip

I love, love spinach dip but the traditional spinach dip is loaded with cheese and heavy cream.  This recipe still has great flavor and also a healthier choice.

Ingredients:

15 oz. can of Cannellini Beans

Juice from one lemon (about 3 tablespoons)

Tablespoon of minced garlic

2 tablespoons of hot sauce

½ teaspoon of salt

½ teaspoon of pepper

½ lbs. of frozen spinach

2 tablespoons of olive oil

¼ cup of parmesan cheese (optional for topping you can leave it out and have this dish dairy free)

5 whole wheat shells

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).

Place first 6 ingredients in food processer and blend well.  Take a small nonstick pan placing 1 tablespoon of olive oil and frozen spinach warming up spinach and incorporating olive oil with it. After about 5 minutes add to the pureed dish and stir. Top with parmesan cheese, serve either warm or cold and stores well up to 6 days.

 
Enjoy!!