Chunky Monkey Shakeology

This $h*t is bananas...

B - A - N - A - N - A - S!!!

 

Free Clean Eating Support

I honestly believe that if you eat like crap, you will feel like crap... WE ALL KNOW,what healthy eating looks like, less fast food, more green food, less soda, more water.... You might think that eating healthy is too expensive, not that important or too much work, but I want to show you HOW and WHY eating a clean lifestyle can change your health! I will show you how to stay on budget, why it is important and how simple it can be!! It doesn't cost you a thing, just show up with an open mind and let's improve your health through food!!! JOIN ME!

My 21 Day Fix Round 1 Transformation

My Twist on Clean Roast Beef

 Who doesn't love a traditional roast beef?! I know I do, but it is salty and everything tastes the same, the veggies and potatoes get soggy - blah! This is a fun twist which is so simple! I will be making this again and again!!!

What you need:

- Lean London broil
- Onions, sliced
- Mushrooms, sliced
- Potato (one for each person)
- Seasonings for steak (paprika, onion powder, celery seeds, garlic powder, black pepper, parsley, dill seed, thyme, basil, and rosemary) or however you want to season your steak

What you need to do:

- Place steak in crock pot with 1/2-1c water
- Season steak
- Place on low, cover and forget it!
- Cook for 6-8 hours and shred in crock pot
- Bake Potatoes
- Saute onion and mushrooms with small amount of extra virgin olive oil
- Cut potato, place steak into potato and top with onions and mushrooms
- Optional - top with shredded cheddar cheese

 

Whole Wheat Pizza Flat Bread

So simple, great easy meal! Family friendly and fun (kiddos can put on their own toppings!) So yummy and so many ways to switch this one up!

What you need:

- Whole Wheat Flat Bread
- Organic Pizza Sauce
- Shredded Mozzarella Cheese
- Garden Veggies (my fave are thinly sliced Roma Tomatoes, banana peppers, red pepper, mushrooms)
- Fresh Basil
- Grilled Chicken - sliced

 

What you need to do:

- Preheat oven to 400
- Place Flat Bread on Pizza Stone
- Put a thin layer of sauce on flat bread, covering it evenly
- Thin layer of cheese, also covering flat bread evenly
- Add veggies and basil
- Top with Chicken
- Bake until cheese is melted and toppings are warm (about 15 min)

Clean up your Diet

It is so challenging when you have a favorite recipes and they don't quite fit your new lifestyle... well here are a few of my favorite ingredient swaps:

• Use Greek yogurt instead of sour cream when you’re whipping up a spinach dip, ranch or French onion dip as an appetizer. This swap will make any chip dip healthier, and plain, nonfat Greek yogurt is a much better source of protein. Also a great on a clean taco salad or baked potato! If you’re feeling really ambitious, swap the chips for fresh veggies too!
• Use olive oil instead of butter when you’re cooking anything on the stovetop, like sautéed veggies or scrambled eggs. Unlike butter, olive oil doesn’t have cholesterol. In fact, it is known to help lower bad cholesterol while increasing levels of good cholesterol.
• Use a banana instead of an egg when you’re making a Sunday morning pancakes or a birthday cake. The banana will give provide sweetness and moisture, and it’s a great way to make your dish vegan-friendly. You can also use applesauce instead of a banana as another vegan-friendly replacement.
• Use spaghetti squash instead of pasta when you’re craving carbs. Spaghetti squash is a vegetable, so one serving can provide your body with the recommended daily intake of potassium, vitamin A and vitamin C. Whole-wheat pasta is a great way to satisfy your comfort food craving if you need it, but if you’re wanting to ditch the carbs (and a few pounds) go for the squash.
• Use almond milk instead of cow’s milk for your cereal, oatmeal and coffee. Unsweetened almond milk is one of the most nutritious milk substitutes out there, and it’s free of saturated fats. It’s also a great vegan source of protein, and has less calories per serving than cow’s milk.
• Use mashed cauliflower instead of pizza crust or mashed potatoes healthier and a low carb option!

Shakeology Balls

Perfect for those late night cravings!!

New You Boot Camp - August 18th

I love doing Challenge Groups, they help keep me motivated and on track and they help teach you about clean eating, workout tips, motivation and all the support you need along the way! This challenge group is going to be a little different, it will be 60 days long and will have added accountability with some personal development! The best part is the cash prize!!! Challengers will be given "points" for percentage of weight lost, daily accountability posts, and completing "assignments" (sweaty selfie, reporting measurements, doing bonus workouts ect) and simply the one with the most points gets the cash!!! The only question I have is....  ARE YOU READY FOR A NEW YOU, INSIDE AND OUT????  RIGHT HERE, RIGHT NOW!!!

Pumpkin Pie Shakeology

I know it is July, but it is so chilly and rainy in the 'burgh that I just had to try this... YUM!!!!

Turkey Meatloaf Cupcakes

 

These are so easy and yummy! They are 80 calories a piece (without the topping). Recipe makes 12 so make once and pull out when ready!!!

 

What you need:

1 lb Lean Ground Turkey

1 egg (lightly beaten)

1/2 cup Whole Wheat Panko

3 tbsp chives

3 tbsp parsley

1/4 c freshly grated parm (trust me, use fresh parm!)

1/2 onion finely chopped

2 minced garlic cloves

 

What you need to do:

1.) Preheat oven to 350

2.) Mix up all the ingredients above!

3.) Spray a muffin pan with olive oil

4.) Divide equally to make 12 "cupcakes"

5.) Bake for 30-35 minutes

6.) Top with clean mashed potatoes and Enjoy!!

Peanut Butter Shakeology

Emotional Weight Gain

Are you an emotional eater like me? I used to eat when I was happy, when I was sad, bored, confused, procrastinating, really anything! Ha! Funny thing is, it never made me feel better - it only made me feel worse, made me feel fat and made me feel guilty! Truth is - we don’t always eat simply to satisfy hunger. We also turn to food for comfort, stress relief, or as a reward. Unfortunately, emotional eating doesn’t fix emotional problems. Never has, never will... I think some of these habits start in childhood, and I work really hard to break the cycle with my daughter... If you are a mom, how many times have you used food as a reward? "Eat all your dinner and you can have ice cream." or "you were a good girl today, you can have an extra popsicle." I know I am guilty of this just today!




Using food from time to time as a pick me up, a reward, or to celebrate isn’t necessarily a bad thing. But when eating is your primary emotional coping mechanism—when your first impulse is to open the refrigerator whenever you’re upset, angry, lonely, stressed, exhausted, or bored—you get stuck in an unhealthy cycle where the real feeling or problem is never addressed.

Emotional hunger can’t be filled with food. Eating may feel good in the moment, but the feelings that triggered the eating are still there. And you often feel worse than you did before because of the unnecessary calories you consumed. You beat yourself for messing up and not having more willpower. Compounding the problem, you stop learning healthier ways to deal with your emotions, you have a harder and harder time controlling your weight, and you feel increasingly powerless over both food and your feelings.

So what is the difference between real hunger and emotional hunger??? Glad you asked...

Emotional hunger comes on suddenly. It hits you in an instant and feels overwhelming and urgent. Physical hunger, on the other hand, comes on more gradually. The urge to eat doesn’t feel as dire or demand instant satisfaction (unless you haven’t eaten for a very long time).

Emotional hunger craves specific comfort foods. When you’re physically hungry, almost anything sounds good—including healthy stuff like vegetables. But emotional hunger craves fatty foods or sugary snacks that provide an instant rush. You feel like you need cheesecake or pizza, and nothing else will do.

Emotional hunger often leads to mindless eating. Before you know it, you’ve eaten a whole bag of chips or an entire pint of ice cream without really paying attention or fully enjoying it. When you’re eating in response to physical hunger, you’re typically more aware of what you’re doing.

Emotional hunger isn’t satisfied once you’re full. You keep wanting more and more, often eating until you’re uncomfortably stuffed. Physical hunger, on the other hand, doesn't need to be stuffed. You feel satisfied when your stomach is full.

Emotional hunger isn’t located in the stomach. Rather than a growling belly or a pang in your stomach, you feel your hunger as a craving you can’t get out of your head. You’re focused on specific textures, tastes, and smells.

Emotional hunger often leads to regret, guilt, or shame. When you eat to satisfy physical hunger, you’re unlikely to feel guilty or ashamed because you’re simply giving your body what it needs. If you feel guilty after you eat, it's likely because you know deep down that you’re not eating for nutritional reasons.

 

So what should I do instead of eat???

• If you’re depressed or lonely, call someone who always makes you feel better, play with your dog or cat, or look at a favorite photo or cherished memento. WORKOUT!!!
• If you’re anxious, expend your nervous energy by dancing to your favorite song, squeezing a stress ball, or taking a brisk walk. WORKOUT!!!
• If you’re exhausted, treat yourself with a hot cup of tea, take a bath, light some scented candles, or wrap yourself in a warm blanket. SLEEP OR WORKOUT!!
• If you’re bored, read a good book, watch a comedy show, explore the outdoors, or turn to an activity you enjoy (woodworking, playing the guitar, shooting hoops, scrapbooking, etc.). WORKOUT!!! (get where I am going here)

Butterfinger Shakeology

Strawberry Cheesecake Shakeology

So refreshing and yummy :) I love Vanilla Shakeology because I can make it any flavor I want... Feels like a cheat meal!!!

Angel Hair Chicken Pasta

Angel Hair Chicken Pasta

I love this dish because it is simple, easy, healthy, a crowd pleaser and you don't need any fresh ingredients so it is a great recipe right before a grocery trip! It is kind of like a summer time chicken noodle soup! Enjoy!

 

What you need:

2 TBSP olive oil

2 cups of chicken breasts cut into slices

1 bag of Steam Fresh frozen Broccoli, Caulifower and Carrots

Whole Wheat Pasta

2/3 cup Chicken Broth (I used 2/3 c water with 1 cube chicken bouillon)

1/4 c freshly grated parmesan cheese

Dried Basil

1 clove minced garlic

 

What you need to do:

-Cook pasta according to directions

-Add olive oil and garlic to a skillet

-Heat pan over medium heat

-Add chicken, season with basil and cook chicken

-Remove from skillet

-In the same skillet add frozen veggies, cover and heat until warm in the middle (I found they get too mushy for this recipe if you microwave them first)

-When warm, add chicken broth, chicken, and cheese and cook over low for 4 min.

- Serve over whole wheat noodles - be sure to measure the noodles for portion control!!!

Enjoy!

 

 

21 Day Fix Broccoli & Cheese Stuffed Chicken

21 Day Fix Broccoli & Cheese Stuffed Chicken

This is such a simple and fantastic recipe.. I made this one night when I barely had any food in my fridge and needed to make dinner... It will not be the last time!

 

What you need:

Chicken Breast
Frozen Broccoli (1 green)
Shredded Cheddar (2blues)
Olive Oil
Garlic Powder
Onion Powder
Cayenne Pepper
Paprika

What you need to do:

- Preheat oven 350
- Defrost broccoli - chop
- If chicken breast is thick, cut in half to decrease the width
- Foil a baking sheet
- Place chicken on foil sheet
- Put 1/2 of the cheese in each chicken breast
- Put 1/2 of the broccoli in each chicken breast
- Fold chicken, top each with 1 tsp of olive oil and spice as desired
- Bake for 30 min
- Top each chicken breast with the remaining cheese (1/2 blue each) and put back in the oven until cheese is melted
- Enjoy!!!

Each chicken breast is 1 red, 1/2 green, 1 blue, 1 tsp

Week2

Week 2 was awesome! I thought it would be such a challenge with the 4th of July! But I took my own holiday planning advice and brought my 2 21 day fix approved dishes and asked if I could bring chicken to grill (luckily they were grilling chicken anyways).




Grilled Chicken with Homemade Peach Mango Salsa!

At our second picnic, I again brought the same 21 day fix approved dishes. The second party had a build your own kabob bar so it was perfect! Some fruit, peppers, onions, grilled chicken! How yummy and fun! Great idea if you are hosting a party and want a great clean eating meal!                                  

What a great idea Mom!!!

Since my abs are my weakest and the most challenging workout for me is the 10 min ab fix, I committed to doing it every other day and it has been great and I have noticed this is getting easier and easier!

The workouts continue to challenge me, and fitting them with work and picnics was not easy but I remembered my whys and continued to push play... sticking to my nutrition plan and workouts played off in a huge way - 3.6 pounds and 2.5inches just this week!!!

Excited for week 3, and switching it up with doubles!!! 

Red, White and Blue Berry Fruit Salad

Peach Mango Salsa

Peach Mango Salsa

Great clean appetizer and I also love it on top of grilled chicken :) Only 10 calories in 2 tablespoons!

What you need:

 

1 large ripe peach
1 ripe mango

3 medium-size tomatoes
1/2 sweet onion
1/2 green, red, or yellow bell pepper
1 clove garlic, minced
2 teaspoons minced fresh Jalapeno pepper
1/2 cup freshly chopped cilantro
1 tablespoon lime juice
1/2 teaspoon salt
1 tablespoon sugar

 

 

What you need to do: 

1. Peel and remove the pits of the mango (it was a lot of mango for me so I pureed some of it to make a paste that I added to the final product to get the texture I desired) and peach then chop both into small chunks. Dice the tomato, sweet onion, and bell pepper into small chunks.
2. In a mixing bowl, stir together the peach, mango, tomato, onion, bell pepper, garlic, Jalapeno pepper, and cilantro. Add the lime juice, salt, and sugar and stir well to coat. Let rest at room temperature for 15 minutes for flavors to combine, or refrigerate until needed.

This salsa keeps for 2-3 days in the fridge, or can be frozen for later use!



Organic, non-gmo healthiest chip possible for dipping!

Look at that yummy texture!

 

Sticking to your goals during holidays and events!

It is always something! Ugh! If it isn't a holiday, it is a wedding, graduation or birthday party... There are always a million things getting in the way of living a clean and healthy lifestyle... And of course everything in moderation, but when you are actively trying to drop some pounds, avoiding temptations at these events are critical! Here are some tips that can help you avoid the temptations!

- Don't focus on the food
All too often when we go to an occasion, we are thinking and asking "what are they going to have to eat there?" Because lets face it, food is apart of every occasion - the meal, the dessert, the candy table, the appetizers and sugary drinks... You could easily undo several workouts in one event... The funny thing is, the food should not be the focus... The people should be, the reason to celebrate should be!

- Offer to bring a dish
Offering to bring a dish to the event is a great way to stick with your new habits, you can bring something that is fun and different and that fits into your meal plan! So you don't have to stress, you know that at least one thing that will be there is something you like and will work for you to help you reach your overall goals

- A little splurge isn't a game changer
Okay, so your Aunt made your favorite dessert! Take a small piece, that's right... A small splurge won't ruin everything (if you read my blog article about zig zag dieting you know that cheat meals are okay here and there).. BUT there is a catch, just because you had that one cheat, doesn't mean you can have 10 pieces and some to go home with and oh hell, since I ruined today I will just have a burger with extra mayo... NO! Just a small taste, just enough to enjoy it... My advice - chew it very slowly! haha

- Don't show up hungry!
Biggest mistake! On my way to a party, I grab a piece of fruit, a Shakeo or even a full meal.. That way when I show up to the party I am not hungry and as tempted to hit the buffet! Then I can have more of a snack as opposed to a meal!

- Remember WHY you are on this journey...
Not going to lie, I look at my before photos all the time.. right before you head out it wouldn't be a bad idea to peak at them! I often chant, "moment on my lips, forever on my hips!"

- Stay hydrated
Drink a lot of water! Especially during warm months, your body often confuses hunger and thirst!

- BYOB
Feel like you want to have a cocktail at the party?! Bring your own drink, that way you can avoid the sugar and calories of a typical beverage!

Eat slowly, stay active, watch out for portion control and enjoy the reason to celebrate and the wonderful people you have to share it with!