Shakeology Mug Cake

Cause lets face it - sometimes you just need cake!

What you need:

• 1/4 tsp baking powder
• 1 tbsp of Stevia (optional)
• 1 scoop of Chocolate Shakeology
• Dash of salt
• 1 egg
• optional mix in: 1 tsp peanut butter or cocoa powder
• 2 or 3 tbsp vanilla unsweetened almond milk

What you need to do:

1. In a mug mix Shakeology, baking powder, salt, and sweetener.
2. Mix in an egg and 2-3 tbsp of milk
3. Mix until dry ingredients are wet
4. If you'd like to add peanut butter, put one dollop in the center and push it down a bit
5. Microwave for 90 seconds
6. When it is done the edges will pull from the sides
7. ENJOY!

For more recipes and 1:1 support - Apply here for an upcoming group!

Fill out my online form.

Use Wufoo templates to make your own HTML forms.

Mac 'n Cheese with Chicken and Broccoli - 21 Day Fix Style

 

Who doesn't love macaroni and cheese? I know we do! And now it is 21 Day Fix Approved! I will be making a weekly batch for lunch! Right from the Fixate Cookbook!

What you need:

I used grilled chicken in mine - I grilled it with
pepper and powdered garlic - great flavor!

• 4oz dry whole wheat macaroni
• 4 tsp organic grass-fed butter
• 2 tbsp. unbleached whole wheat flour
• 1 1/2 cups unsweetened almond milk
• 1 1/4 cups freshly grated extra-sharp cheddar cheese
• 3 cups cooked, chopped boneless, skinless chicken breasts
• 4 cups chopped steamed broccoli florets
• 1 tsp sea salt
• 1/2 tsp black pepper

What you need to do:

1. Cook macaroni as per box directions (unless it says use salt and oil - skip that!)
   
2. Melt butter in a large saucepan over medium heat
3. Add flour; cook, whisking constantly for 1 minute (will be brown, but do not let it burn!)
4. Slowly which in almond milk; constantly whisking for 1-2 minutes or until thickens and is lump free
5. Reduce heat to low and add cheese, whisking until melted - about 2-3 minutes
6. Add chicken, broccoli, salt and pepper - cook for about 1 minute, stirring constantly.
7. Cook until heated through.
8. Serve immediately

Gluten Free option: Use rice or quinoa pasta and gluten-free flour!

21 Day Fixers - 1/2 green, 1/2 yellow, 1/2 red, 1 blue, 1/2 tsp

Nutritional Facts:
Total Fat - 10gm
Calories - 245
Sodium - 486mg
Fiber - 2g
Sugars - 0g
Protein - 25g

Walking after Dinner - metabolism booster?

If you live in my neighborhood, you would know I am an avid walker! Once after breakfast and once after dinner - the one after breakfast, I let Kate walk so it is the "longest, shortest walk" you will ever take! My morning walk is designed to burn off some energy of the pup - a tired puppy is a good puppy theory (and so far it is working, she is a great pup!)

And my evening walk is designed to help increase my metabolism going into the night time hours.... But is it just a myth?

Nope :)

Ovet the years, researchers have found that a post-meal walk (as short as 15 minutes) cain in fact help aid with digestions and improve blood sugar levels. There are many studies to support this finding, but I will spare you all the details and just give you the facts!

• Researchers have found that walking has a significant effect on blood sugar levels after meals. Blood sugar typically rises and then falls after eating, but large spikes and variations can raise cardiovascular risk and potentially signal diabetes.
• In 2009, it was discovered that a 20 minute walk about 15 minutes after dinner led to lower post-meal blood sugar levels in people with type 2 diabetes than either a walk before dinner or no walk at all.
• A German study,  looked at what happened when people ate a large meal and then consumed either an espresso or an alcoholic digestif — like brandy or flavored liqueur — or walked at a slow pace on a treadmill. Walking, they found, sped the rate at which food moved through the stomach. The beverages had no effect.
• Another study found that walking for 15 minutes shortly after each meal improved blood sugar levels to a greater extent than a single 45 minute walk in the morning.

Sooooo - to sum it up a post meal stroll will help clear glucose from the bloodstream in part because more of it is taken up by the muscles! I challenge YOU to head out for a brief walk, instead of the couch to improve digestion and help with blood sugar stability!


For more tips and one on one support on your health and wellness journey, apply for a spot in an upcoming challenge group!

Fill out my online form.

Use Wufoo templates to make your own HTML forms.

Clean Peanut Butter Squares

 

I have had a major sweet tooth lately! And every now and then, you just gotta give in... But when you give in, you don't want to undo days of eating right! I've got the perfect solution! Well, actually Autumn (creator of the 21 day fix) does! Straight from the Fixate Cookbook! Oh, added bonus - gluten free!

What you need:

 

• Nonstick cooking spray
• 1.5 cups of all-natural peanut butter (smooth)
• 1/2 cup of raw honey (or pure maple syrup) - I used honey
• 2 tsp pure vanilla extract
• 2 large eggs, at room temp
• 1/2 tsp baking soda

What you need to do:

1. Preheat over to 350 degrees
2. Lightly coat 8x8 baking pan with spray
3. In a mixing bowl, combine peanut butter, honey, extract, eggs and baking soda
4. Mix well
5. Evenly spread batter into pan and smooth top with spoon
6. Bake for 20-23 minutes.
7. Cool and cut into squares!
8. Enjoy!

Cut into 16 cubes - each one is 1 yellow and 2.5 teaspoons!

Awe - Awe Baby!

Let's face it - getting in a workout can be challenging!  Especially if your kiddos wake up super early like mine! Some days I supplement my workout with Fit Mom Workouts! Thought I would share some of my faves!

This one is amazing and fun for both of you!  Bye bye muffin top!

Squashbrowns

I miss potato hash browns - oh, the ones my mom makes are fabulous! With an excess of spaghetti squash from the garden, I thought 'why not?'! Texture was a bit off for me, to be honest but pretty darn good for a change! The key is to squeeze out all the water from the spaghetti squash!

 

What you need:

• Spaghetti squash, cooked and pulled apart (check out how to make the perfect spaghetti squash)
• 1/2 onion (diced finely)
• 1 egg
• 1 tsp salt
• 1/2 tsp black pepper
• 2 tsp garlic powder
• Extra Virgin Olive Oil or unsalted butter for frying

What you need to do:

1. Place prepared squash and diced onion in a colander. With a large spoon, press down firmly - to drain the excess water from the squash and onion. THIS IS A CRITICAL STEP!
2.  Dab top with a paper towel
3. In a mixing bowl, beat egg, salt, pepper, and garlic together.
4. Add in squash and onion
5. Mix until well incorportated
6. Heat oil or butter in a frying pan.
7. While pan is heating, hand form patties - I made minis (about 1/8 c each)
8. Once pan is hot, add patties and brown both sides (time will vary)
9. Garnish with greek yogurt and parsley! (I added a little shredded cheddar too!)
10. Enjoy!
    

For more recipes, meal planning assistance and coaching support - fill out this application and I will get back to you within 24 hours!

Fill out my online form.

Online contact and registration forms from Wufoo.

21 Day Fix Approved Chicken Noodle Soup

 

Chicken Noodle Soup is one of my favorite foods! And it is awesome that with just a few little tweaks, I can make this approved for my 21 Day Fix Meal Plan! This takes me 15-20 minutes to prepare and I get about 4 meals out of it! Enjoy!

 

For my Fixers one serving equals 2 greens, 1.5 yellows and 1 red

What you need:

• 1/2 c chopped onion
•  1 minced garlic clove
• 2 c sliced celery
• 4 cups of low sodium organic chicken broth
• 3 cups of chopped rotisserie chicken breast (boneless, skinless)
• 2 c sliced carrots (or if you are lazy like me, you buy the bag of carrot chips!)
• 1 1/4 c of cooked whole wheat pasta

What you need to do:

1. In a large pot - toss in the onion, garlic, celery, broth, chicken and carrots.
2. Heat on high until boil
3. After boil, reduce to low and cover for 30 min (or until carrots are soft)
4. Measure out 1 yellow of pasta and put into a bowl.
5. Top with soup (about 1-1.25 cups)

Nutritional Facts:

Total Fat - 8g
Sodium - 518mg
Carbs - 26g
Fiber - 5g
Protein- 44g