Monday, October 27, 2014

Cream of Cauliflower Soup

Cream of Cauliflower Soup

If you love the taste of cauliflower and have run out of ways to 
use it this is a simple yummy recipe to try!

Serves: 6
Prep Time: 7 minutes
Cooking Time: 11 minutes

  • 2 tsp olive oil
  • 1 medium uncooked onion(s), white, chopped
  • 1 head(s) uncooked cauliflower, broken into florets
  • 3 cup(s) reduced-sodium chicken broth
  • 3/4 cup(s) fat free evaporated milk
  • 1/4 tsp freshly grated nutmeg
  • 1/8 tsp white pepper, ground
  • 1/4 tsp table salt
  • 6 gm fresh parsley, 6 chervil or flat-leaf parsley leaves
  • Heat the oil in a large nonstick saucepan or Dutch oven over medium-high heat. Add the onion and cook, stirring constantly, until tender, about 5 minutes. Add the cauliflower and cook, stirring, until heated through, about 5 minutes. Add the broth; bring to a boil. Reduce the heat to medium-low and simmer, covered, until the vegetables can be easily mashed, about 10 minutes.
  • Transfer to a blender or food processor and puree. Pour the puree back into the saucepan. Over low heat stir in the evaporated milk, nutmeg, pepper, and salt; heat to serving temperature, about 1 minute. Serve, garnished with a chervil or parsley leaf.
When selecting, cauliflower should have creamy white, compact florets with firmly attached bright green leaves.

It's Never Too Late

It's Never Too Late

Even when our lives get in the way of staying in shape, it's never too late!  There is always time to get back on track.  We all have excuses or reasons why we aren't working out and why we are out of shape.  What is your reason?  What can you do to change that and feel better today? 

As a stay at home Mom who works from home I know all too much about TIME.  I know people who are working probably think I have all the time in the world to workout.  That is so not true.  Having an active 18 month old who is on the go 24/7, and a husband who travels a lot and is not home until late makes finding time very hard!  But I made time, I made it fit into my schedule. It was not an option for me!  I wanted to be healthier for myself and for my family.  I want my Son growing up to see me as a healthy role model. 

Our routine is to get up in the morning, I have my coffee first, my Son has breakfast and we go downstairs to do a 30 minute workout.  What is amazing is he is so much in the routine that if I am off schedule he is waiting by the basement to go downstairs.  He actually puts on a sweat band with me and entertains himself while I work out.  I have a baby play pen filled with fun toys in it.  I LOVE that I an get an intense workout in at home in only 30 minutes!  It is a game changer for me.  It is the perfect time for the both of us. So today take charge of your health!  Say NO to being miserable and not fitting into your jeans. Take Charge!

If you would like help with taking charge of your health today please fill out an application to be considered for one of my challenge groups. I hold them each month and it is a place where you will be held accountable for your goals and motivated to keep you pushing along.   I will help you create customized meal plans and be your one on one personal health coach the entire way through.  I am here to help YOU CRUSH YOUR GOALS.  So stop saying tomorrow, stop saying I don't have time, stop saying I don't have the finances to do it.  STOP the EXCUSES.  

I was there one time.  I was not working...  I had to convince my hubby that this was different and to be on board with me.  Thankfully he was.  He knew I was miserable and he knew this was the best thing for me.  My only problem was I was so scared to ask to buy it. I was one of those fad dieters.  I bought pills, I bought other in home programs, I had a treadmill at one point, I did the occasional yoga class, If it was a fad or it was the newest item on the shelf I had it.  So what made this time so different?  Well I can tell you it was the support!  I had a group I could relay on for help and support!  This was a GAME CHANGER for me.  I did Weight Watchers and it was great but getting there with my Son was darn near impossible for me.  I also knew buying a treadmill was also out due to the cost.  

My hubby also knew that I am a busy bee.  He knew I LOVE having work to do.  As much as my little man keeps me busy and I love him to the moon and back I still needed more.  I had an empty hole to fill and it was work.  I needed something to keep my mind active and to keep me busy.  I cannot express how much Beachbody has changed my life, my health and my finances!  Thank you again Beachbody!  The opportunity to be on one of the largest teams has been a blessing and best thing for my health and anxiety!  I am happier then I have been in a very long time and keeping my body and brain healthy.  If you are interested in joining my team as a health and fitness coach please fill out an application (no experience necessary).

I urge you if you are finding excuses to please chat with me.  I can be reached via email or facebook messenger.  You have to be ready to make a change and to commit but I can also help you push that little devil off your shoulder!  I can help you find time to workout.  I have a variety of programs from dancing to hard intense cardio.  


Thursday, October 23, 2014

Crock Pot Apple Cider Pork Roast

Crock Pot Apple Cider Pork Roast

This is so easy and super delicious!  
This pork is super tender and filled with yummy apple flavor.

Crock pot cooking time - On high for 7 hours

1 (3-4 lb) lean pork roast
3 cups apple cider
2 apples, pealed and chunked
1 bay leaf
1/4 tsp all spice
salt & pepper

1. Spray crock pot with olive oil spray (so it is easier to clean)
2. Tenderize roast with meat tenderizer (optional)
3. Season the roast with salt and pepper
4. Add roast to crock pot
5. Add in your apple cider, apples, bay leaf and all spice
6. Set crock pot on high for 7 hours.   
7. Roast is done when meat falls apart.

Tuesday, October 21, 2014

Slow Cooker Lentil Soup

Slow Cooker Lentil Soup

This is a great recipe to make on a cold rainy day. 
 Throw it all in the crockpot and let it cook!  

  • 1 lb. green lentils
  • 1 cup chopped onions
  • 3 large celery stalks, chopped
  • 1 cup chopped carrots
  • 2 quarts vegetable broth
  • 14 ounce can crushed tomatoes
  • ½ tsp. ground cumin
  • ½ tsp. ground coriander
  • ½ tsp. freshly ground black pepper
  • 2 tsp. kosher salt
  1. Put all ingredients in slow cooker and cook on low 10-12 hours.
  2. After 10 hours check to see if soup has thickened and lentils are soft.
  3. Enjoy!!!  I served mine with a dollop of sour cream and tortilla chips!!!
  • TIME SAVER: Purchase pre cut onions, celery and carrots at your local grocery store
  • Make an extra large batch and freeze some so you have healthy home made meals that you                                  have at the tip of your hands.

Monday, October 20, 2014

Homemade Fruit By The Foot

Homemade Fruit By The Foot


  • 4 cups mixed berries (I used raspberries, blueberries, strawberries, and blackberries)
  • 1/2 cup unsweetened apple juice or water
  • 1 teaspoon lemon juice
  • 1/4 teaspoon lemon zest
  • 1 tablespoon honey (you may need more if your berries are really sour)
*If using frozen berries, omit the apple juice and substitute 1/2 cup unsweetened apple sauce.


  1. Combine all of the ingredients in a saucepan over medium-high heat. Simmer for 20 minutes, until the berries have popped and some of the liquid has evaporated.
  2. Pour the mixture into a blender, then carefully blend until smooth.
  3. Line 2 rimmed baking trays with a SilPat or parchment paper, then pour half of the fruit mixture through a fine mesh sieve and onto the first tray and half onto the second. Use a spatula to lightly spread the mixture evenly across the baking sheet, to about 1/8 inch thick.
  4. If you have a dehydrator with a fan in the back, these will only take about 3 hours on the high (150 degrees) setting. Without a fan, they’ll take about 8-10 hours on 150 degrees. I would assume that a convection oven would also take less time, but have not tried it yet.
  5. You will know they’re done when you touch them lightly with your finger and they are no longer sticky. If the edges get a little too brittle and dry, you can brush a tiny bit of water over it and will be good as new!

Thursday, October 16, 2014



Invasion of the Frankenmufins!  These green goodies get their sweetness from the banana and their spooky color from spinach (that your kids can see but not taste). This is a great recipe to make for a kids parties.  Enjoy!  

Makes: 16 muffins

Olive oil spray (I use a misto olive oil sprayer)
1 cup whole wheat flour
1 cup all purpose flour
3/4 cup sugar
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 1/2 tsp cinnamon
1/4 cup canola oil
3/4 cup milk
6 ounces (6 cups packed) fresh baby spinach
1 large banana
2 tsp vanilla

1. Heat oven to 350 degrees

2. Spray 16 muffin cups with olive oil spray.  

3. In a large bowl whisk together whole wheat flour, all purpose flour, sugar, baking powder, baking soda, salt & cinnamon

4. In a blender puree canola oil, milk, spinach until smooth, then blend in banana and     vanilla.

5. Fold the liquid mixture into the dry ingredients.  Fill each prepared muffin two-thirds full. 

6. Bake the muffins until the toothpick inserted in the center comes out clean, about 16 minutes.

1.  Make a big batch a head and freeze some for your next party.  Or you can take them out one a time to enjoy!

Wednesday, October 15, 2014


I've been working on getting a Men's only fitness challenge group started for some time now!
-       - Do you want to gain muscle?
    - Do you want to lose weight?
    - Do you want to take charge of your overall health?
    - Do you need someone to hold you accountable and keep                   you motivated?

If you answered YES to anything this group is the right place for you!  I am kicking off a MENS ONLY challenge group on October 20th.  That is right… MEN ONLY.  NO LADIES allowed.  This will be a testosterone driven group!  I have programs from high intensity weight lifting to programs for someone who has never worked out before.  NEVER SAY “I CAN’T DO THAT” TODAY IS YOUR DAY TO CHANGE!

Please fill out the application below to be considered.  It's all a first come first serve basis! Spots are limited; I'm only opening this up to 15 men from ALL my coaches. So if you want a spot, ask me how to get in today because I have 3 already filled after just one day! You can fb message me or email me with any questions.

Fill out my online form.
Use Wufoo integrations and get your data to your favorite apps.

Tuesday, October 14, 2014

Roasted Butternut Squash

Roasted Butternut Squash

Butternut Squash is by far one of my favorite fall foods!  
This is an easy recipe to make and is 21 day fix approved!  Enjoy.

Butternut Squash (whole or pre cut)
1 tsp Olive Oil

1. Wash butternut squash and poke all over with a fork.  
2. Place on a baking sheet and put in oven at 350 degrees F.  Bake for about an hour or until it is tender when you poke it with a fork. 
3. Remove from oven, let it cool for a few minutes, slice in half and cut it into squares
4. Place squash back on backing sheet, sprinkle with olive oil and cinnamon.  
5. Place back in oven for about 40 minutes or until squash is tender and ready to eat!

1.  During the Fall months a lot of grocery stores will carry pre cut butternut squash.  Which can make your life so much easier!  

21 Day Fix Containers used:
1 Yellow
1 tsp

Sunday, October 12, 2014

10 Tips on staying out of the Halloween Candy!

Halloween officially marks the beginning of the holiday season!  For anyone who is trying to watch what they eat this can be a depressing time of the year when it comes to food!  Those fun sized candy bars might seem harmless but in all honestly they contain sugar and empty calories.  Most of us don't exercise enough to warrant those extra calories either.  
When your pantry is loaded with candy from your kids treats, it can seem impossible to resist.  Many people try to lesson the temptation by bringing their extra candy into work. 
DId you know that simply thinking of food can make you hungry?  This explains why when you see or smell something associated with food, like the shiny foil-wrapped Kisses, it can actually make you salivate.
But there are ways to keep your hands out of the candy jar so you can avoid packing on some extra pounds even before the holiday season starts. Here are 10 tips to help you avoid the temptation of Halloween goodies, at home and at the office.

1.  Buy candy you don’t love OR Don't buy candy at all!  If the candy in your pantry is stuff kids like but that you don’t enjoy, it will be easier to resist opening those bags and diving in. For most of us, that means anything but chocolate. You can also purchase pencils, stickers, juice boxes, play dough or anything else fun to hand out for Halloween. 

2.  Out of sight, out of mind. Ask your co-workers to keep their candy jars and bowls inside their desks or stashed in a cabinet in the break room so you won’t be tempted every time you see it. If they want to keep candy on their desks, ask them to use a colored container with a lid so you can’t see inside.

3.  Savor one piece of your favorite candy a day. Decide what time of day you most relish the sweet stuff, and save your special treat for that time. Then sit back and slowly savor the taste sensation. It is so easy to just pop a small hershey kiss into your mouth and not truly enjoy it.  Make sure to indulge your sweet tooth on occasion, because denying yourself completely could lead to an all-out binge.

4. Chew gum. Sugarless gum gives your mouth a burst of sweet sensation for very few calories. Chewing gum  has been shown to help relieve stress, mentally focus on tasks, satisfy a sweet tooth, overcome the urge to eat candy and help manage hunger pants.

5. Replace the candy with better choices. At Halloween parties or gatherings make sure to bring your own dish!  Create something FUN and festive like one of the images below.  Super easy and healthy!


6. Move the candy jar. If you have to get up to get a piece of candy, it is not always worth the effort.  If you have a candy jar on your desk at work it will be almost impossible to avoid temptation.

7. Count the empty wrappers. It's so easy to pop fun-size candy bars into your mouth that you can lose track of how quickly the calories are adding up.  Keep a stack of your wrappers on your desk so you can be reminded of how many you ate!  It should also be a good reminder to exercise and eat healthy.  

8. Take a walking break. Getting away from your desk for a breath of fresh air can invigorate you and help you get over the mid-morning or mid-afternoon slumps that are often mistaken for hunger. 

9. Manage your hunger. Eat breakfast before coming to work and plan for a few healthy snacks along with a satisfying lunch. Your preplanned meals with keep you feeling satisfied and make you less likely to raid the candy bowl.

10. Sip on a low-calorie beverage. Keep your hands and mouth busy by drinking a zero-calorie cup of hot tea (rich with disease-fighting antioxidants) or big glass of water. And light hot chocolate can satisfy your sweet tooth for few calories than most fun-size chocolate bars.

If you want to take charge of your Halloween eating indulgences or to set up a new workout plan  and meal plan please feel free to contact me!  I run monthly challenge groups that can give you the support, motivation and accountability you say NO to all the leftover candy.  I would love to help you establish a meal plan and exercise routine!  I can be reached via email or facebook.

How to Control & Overcome Emotional Eating

Do you find that your anger, stress or sadness are driving you to over eat?  Are you turning to food for comfort when you are going through a stressful time?  When you are bored? Many of us do!  If you are eating for emotional reasons instead of because you are really hungry, that can be a large amount of added calories that can lead to a bigger problem. 

Sometimes the strongest cravings that you have may happen when you are at your weakest point emotionally.  You may turn to food for comfort.  You might be making this decision consciously or unconsciously.  When you are facing a difficult amount of stress or any difficult problem try to keep yourself occupied. 

Emotional eating can and will sabotage your weight loss efforts.  It often leads to over eating, especially too much of high calorie, sweet, fatty foods.  The good news is that if you are prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your weight loss goals! 

The connection between mood, food and weight loss

Emotional eating is eating as a way to suppress or soothe negative emotions, such as stress, anger, fear, boredom, sadness and loneliness. Both major life events and the hassles of daily life can trigger negative emotions that lead to emotional eating and disrupt your weight-loss efforts. These triggers may include:
·       Unemployment
·       Financial pressure
·       Health problems
·       Relationship conflicts
·       Work stress
·       Fatigue
Although some people actually eat less in the face of strong emotions, if you're in emotional distress you may turn to impulsive or binge eating — you may rapidly eat whatever's convenient, without even enjoying it.
In fact, your emotions may become so tied to your eating habits that you automatically reach for a treat whenever you're angry or stressed without stopping to think about what you're doing.
Food also serves as a distraction. If you're worried about an upcoming event or stewing over a conflict, for instance, you may focus on eating comfort food instead of dealing with the painful situation.
Whatever emotions drive you to overeat, the end result is often the same. The emotions return, and you may also now bear the additional burden of guilt about setting back your weight-loss goal. This can also lead to an unhealthy cycle — your emotions trigger you to overeat, you beat yourself up for getting off your weight-loss track, you feel bad, and you overeat again.

Tips to get your weight-loss efforts back on track
Although negative emotions can trigger emotional eating, you can take steps to control cravings and renew your effort at weight loss. To help stop emotional eating, try these tips:
·       Tame your stress. If stress contributes to your emotional eating, try a stress management technique, such as establishing a daily workout routine.  You can also use other techniques such as yoga, meditation or relaxation.
·       Have a hunger reality check. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not really hungry. Give the craving a little time to pass.
·       Create a Meal Plan OR Keep a food diary. Have a meal plan created for the week.  Write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal the connection between mood and food.
·       Get support. You're more likely to give in to emotional eating if you lack a good support network. Lean on family and friends or consider joining a support group.
·       Fight boredom. Instead of snacking when you're not truly hungry, distract yourself. Take a walk, watch a movie, play with your cat, listen to music, read, surf the Internet or call a friend.
·       Take away temptation. Don't keep supplies of comfort foods in your home if they're hard for you to resist. And if you feel angry or blue, postpone your trip to the grocery store until you're sure that you have your emotions in check.
·       Don't deprive yourself. When you're trying to achieve a weight-loss goal, you may limit your calories too much, eat the same foods frequently and banish the treats you enjoy. This may just serve to increase your food cravings, especially in response to emotions. Let yourself enjoy an occasional treat and get plenty of variety to help curb cravings.
·       Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie snack, such as fresh fruit, vegetables with low-fat dip or unbuttered popcorn. Or try low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.
·       Learn from setbacks. If you have an episode of emotional eating, forgive yourself and start fresh the next day. Try to learn from the experience and make a plan for how you can prevent it in the future. Focus on the positive changes you're making in your eating habits and give yourself credit for making changes that'll lead to better health.

If you want to take charge of your emotional eating please contact me!  I run monthly challenge groups that can give you the support, motivation and accountability you need to help overcome that emotional eating!  I would love to help you establish a meal plan and exercise routine!  I can be reached via email or facebook.