Wednesday, February 10, 2016

Learn to Love Yourself from The Inside Out

Sometimes you have to just STOP and PUT YOURSELF FIRST.

You need to STOP and LOVE YOURSELF.

Did you know that….
Girls self esteem peaks at age 9

80% of children who are 10 years old are afraid of being fat.

Girls are 3x more likely than boys to have a negative body image.

More than 90% of 15-17 year old girls want to 
change at least one aspect of their physical
appearance.

Young girls are more afraid of becoming fat than they are of nuclear war, cancer or losing their parents.

What does this tell us?  As a parent this tells me we are also worried about these same things.  We are TEACHING it to our children.  Sure we are not doing it directly but by constantly dieting and talking negative about our own body image it is NOT teaching our children to love their body.

Parents this is so important!  As a mother to a toddler I am very aware of what I say and how I carry myself around him.  He is almost 3 and trust me they pick up on much more then what we give them credit for.

START LOVING YOURSELF NOW!

LEARN HOW TO STOP NEGATIVE SELF TALK!

Join me in my 30 day #LOVE FROM THE INSIDE OUT group. 

I couldn’t be more excited for this group!  Learning to love yourself is the key to happiness!  It’s the key to our success on so many levels. 

We will focus on:
  •       Learn to love yourself inside & out
  •       Healthy lifestyle changes
  •       Clean eating
  •       Easy to follow 30 minute workouts
  •       Family recipes
  •       Support & Motivation
  •       There will be an optional book to read for this group
  •        Private Accountability Group


Fill out an application here to learn how to LOVE yourself and STOP that negative SELF TALK! 









Saturday, February 6, 2016

Valentine's Day Shakeology Recipes


Shakeology is my favorite thing of the day!  I am seriously in LOVE with it.  When I get off schedule with my Shakeology I can feel it in my entire body! Spread the love and enjoy one of these tasty Valentine's Day Shakeology recipes!  

Strawberry Valentine
This strawberry and Greenberry Shakeology smoothie is sweet and pink, just like a Valentine. Get the recipe.
Strawberry Valentine Shakeology

Double Berry Shakeology
This delicious smoothie has the flavor of sweet raspberries and strawberries, plus 12 grams of fiber per serving! Get the recipe.
Double Berry Shakeology

Neapolitan Shakeology with Strawberries
Strawberry, Chocolate, and Vanilla Shakeology blend perfectly to taste like Neapolitan ice cream. Get the recipe.
Neapolitan Shakeology Recipe

Choco Cherry-licious
This smoothie combines Shakeology and cherries. Frozen black cherries are already pitted, so there’s no muss or fuss to add cherry flavor in your shake! Get the recipe.
Choco Cherry-Licious Shakeology

Strawberry Sea Salt Shakeology
A little bit salty, a little bit sweet, and totally delicious. Get the recipe.
Strawberry Sea Salt Shakeology

Tiramisu Shakeology
Tiramisu is the Italian word for “pick-me-up,” but in dessert form it’s more like something to weigh you down. Try this tiramisu-flavored smoothie instead! Get the recipe.
Tiramisu Shakeology Recipe

Shakeology Mocha Mousse
Craving chocolate? This creamy mocha mousse tastes decadent, but it is good for you and loaded with protein. Get the recipe.
Shakeology Mocha Mousse

Wednesday, February 3, 2016

Is Your Honey Real Honey?


Most of you know I have been battling the wonderful germs this cold season.  With a toddler in preschool it's bound to happen - right?  

I am on another round of antibiotics for this intense sinus infection and one of the Dr's orders was to eat good Greek yogurt every day. I was happy because I LOVE Greek yogurt.  My favorite is the 2% Fage Greek yogurt.  You will pay more money for it but it is HANDS DOWN the best out there!  Hone is a great cough suppressant so I have been drinking it in my tea.  I wanted to get more honey in so I figured I would combine them - how delicious of a choice this was!  Hands down loving it <3

I am also blessed with friends who have bee's and have their own local honey.  So I got 2lbs of that good stuff and I must say it's DELICIOUS! This girl has consumed a good amount of honey lately.  Which got me to digging on more information on honey.  Always educate yourself on things you put into your body.  ALL HONEY IS NOT THE SAME!  

I found the article below on how store bought honey isn't honey.  I found it to be VERY interesting.  I can say hands down I have had these honey's in my house in the past.  So I guess in a nutshell I was really just adding sugar to my food.  The mass produced and processed honey has no real medicinal purpose!  Also those little honey packets you get while on the go are in the same category.  In this article below they mention the ones they tested had 100% of the pollen removed.  This is heart breaking!  

Read the article here: Tests show store bought honey isn't honey

We all know that honey is loaded with health benefits.  That is if you buy REAL honey.  So know your honey source before you buy it.  Most of us watch for the words "Made in China" and stay away from food products made in China.  I just want to point out that most of the mass produced honey is coming from Brazil.  It is known that Brazil has received China honey and re labeled it as their own.  

So don't take the risk - buy local!   Don't buy mass produced store bought honey.  Go to your local farmers market, farm, co-op etc.  You will find real honey there!  Make sure you read the label and know the source.  







Tuesday, February 2, 2016

Clean Eating Super Bowl Recipes


How many of you STRUGGLE to stay on track and not over indulge at Super Bowl parties?

ME ME ME!!  Yes did I say that is ME? 

I am a foodie! I LOOOOVE food. Healthy - unhealthy you name! Love it all!

SO I am here to help you with my favorite clean eating Super Bowl recipes.  When I go to parties If I can have something that feels like a cheat but is healthy I will stay on track.  I also plan my meals a head of time for the week - see how to meal prep here.  I also take healthy snacks along with me so I can stay on track!



Margherita Pizza

Margherita Pizza


Total Time: 33 min.
Prep Time: 15 min.
Cooking Time: 18 min.
Yield: 6 servings
Ingredients:
Nonstick cooking spray
1 (16-oz) package whole wheat pizza dough, at room temperature
2 tsp. extra-virgin olive oil
¼ cup tomato sauce, no sugar added
1 cup shredded mozzarella cheese
1 medium tomato, sliced
¼ cup whole basil leaves, torn in small pieces
Preparation:
1. Preheat the oven to 450° F.
2. Lightly coat 12-inch pizza pan with spray. Starting at the center, and moving outward, use your fingertips to press dough to ½-inch thick. Stretch dough until it won’t stretch any further. Let dough relax for 5 minutes; continue to stretch to desired diameter.
3. Drizzle oil over dough; spread with a pastry brush to the edges.
4. Spread tomato sauce evenly over the dough, leaving a quarter-inch border.
5. Layer with cheese, tomato, and basil.
6. Bake for 15 to 18 minutes, or until crust is golden brown and cheese is bubbling.
Beachbody Blog Calories in Margherita Pizza



Spinach and Cheese Stuffed Mushrooms

Spinach and Cheese Stuffed Mushrooms


Despite looking like a bar snack, these stuffed mushrooms are 100 percent good-for-you. Each mushroom is filled with a mixture of finely chopped mushrooms, onion, and creamy ricotta, and topped with a sprinkling of mozzarella that bakes to a beautiful golden brown. Garlic and crushed red pepper amp up the flavor. It’s hard to believe each one has only 25 calories.
Total Time: 47 min.
Prep Time: 15 min.
Cooking Time: 32 min.
Yield: 12 servings, 2 mushrooms each
Ingredients:
2 tsp. olive oil
24 large mushrooms, cleaned, stems removed and finely chopped
½ medium onion, finely chopped
3 cups raw baby spinach
4 cloves garlic, finely chopped
1 dash crushed red pepper
½ tsp. finely chopped fresh rosemary
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
½ cup part-skim ricotta cheese
½ cup shredded mozzarella cheese
Preparation:
1. Preheat oven to 350° F.
2. Heat oil in a large skillet over medium-high heat.
3. Add mushroom stems, onion, and spinach; cook, stirring frequently, for 5 to 6 minutes until tender.
4. Add garlic, red pepper, and rosemary. Season with salt and pepper (if desired); cook, stirring frequently, for 1 minute.
5. Add ricotta cheese; mix well.
6. Evenly fill mushrooms with spinach mixture.
7. Place mushrooms on a large baking sheet. Evenly top with mozzarella cheese. Bake for 20 to 25 minutes, or until bubbly.
Spinach and Cheese Stuffed Mushrooms

Turkey Bacon Wrapped Scallops

Turkey Bacon Wrapped Scallops


Try something new for your next dinner party, and bring out these stunning turkey bacon wrapped scallops. Crispy on the outside and tender on the inside, they look like an artisanal appetizer…just don’t spill the secret about how easy they are to make! Using turkey bacon keeps them lean and low in calories. Just add a few dashes of spice and watch them fly off the table.
Total Time: 31 min.
Prep Time: 15 min.
Cooking Time: 16 min.
Yield: 2 servings
Ingredients:
8 medium scallops (about 1 oz. each)
Nonstick cooking spray
1 dash cayenne pepper (or paprika) (to taste; optional)
Ground black pepper (to taste; optional)
4 slices nitrite-free turkey bacon, cut in half crosswise
Preparation:
1. Preheat oven to 350° F.
2. Line a baking sheet with foil. Coat lightly with spray. Set aside.
3. Pat scallops dry with a paper towel. Season with cayenne pepper and black pepper if desired.
4. Wrap each scallop tightly with bacon. Secure with a toothpick.
5. Arrange scallops on baking sheet so that they are not touching.
6. Bake for about 12 to 16 minutes, or until scallops are opaque and bacon is crisp.
7. Remove toothpicks before serving.
Turkey Bacon Wrapped Scallops

Chicken Satay with Peanut Dipping Sauce

Chicken Satay with Peanut Dipping Sauce


Coconut milk, honey, and a touch of spice make this Thai appetizer a delicious snack or light lunch.
Total Time: 2 hrs. 21 min.
Prep Time: 15 min.
Cooking Time: 6 min.
Yield: 8 servings, 2 skewers and 2 Tbsp. dipping sauce
Ingredients for Chicken Satay:
3 shallots, finely chopped
6 cloves garlic, finely chopped
½ cup canned lite coconut milk
2 Tbsp. fresh lime juice
1 Tbsp. raw honey
3 fresh cilantro sprigs, chopped
¼ tsp. ground cumin
¼ tsp. ground turmeric
2 lbs. raw chicken breast, boneless, skinless, cut into 2-inch chunks
Ingredients for Peanut Dipping Sauce:
2-3 Tbsp. hot water
½ cup chunky peanut butter
3 Tbsp. fresh lime juice
1 Tbsp. raw honey
2 Tbsp. reduced-sodium soy sauce
½ tsp. chili sauce
Preparation for Chicken Satay:
1. Soak 16 wooden skewers in water.
2. Place shallots, garlic, coconut milk, lime juice, honey, cilantro, cumin, and turmeric in blender; cover. Blend until smooth.
3. Place chicken in a glass dish. Top with marinade; mix well to blend. Marinate, covered, in refrigerator for 2 hours.
4. Preheat grill or broiler on high.
5. Place 2 to 3 pieces of chicken on each skewer.
6. Grill or broil skewers for 5 to 6 minutes, turning every 2 minutes, or until chicken is no longer pink in the middle, and juices run clear.
Preparation for Peanut Dipping Sauce:
1. Place water, peanut butter, lime juice, honey, soy sauce, and chili sauce in a small bowl; whisk to blend.
2. Serve 2 skewers with 2 Tbsp. dipping sauce.
Chicken satay with peanut dipping sauce recipe nutrition facts and meal plan portions

Habanero Chili

Habanero Chili



This hot, flavorful chili is so tasty, even meat eaters will love this recipe.
Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: 10 servings, about 1 cup each
Ingredients:
2 lbs. seitan
Nonstick cooking spray
1 medium onion, chopped
2 cloves garlic, finely chopped
1 habanero pepper, seeded and deveined, chopped (use gloves to handle)
1 tsp. chili powder
½ tsp. paprika
½ tsp. sea salt (to taste; optional)
1 dash ground black pepper
1 14.5 oz can black beans, do not drain
1 14.5 oz can kidney beans, do not drain
2 medium tomatoes, chopped
Preparation:
1. Place seitan in food processor; pulse until it has the consistency of ground beef. Set aside.
2. Heat large skillet, lightly coated with spray over medium-high heat.
3. Add onion; cook, stirring frequently, for 5 to 7 minutes, or until translucent.
3. Add garlic, habanero pepper, and seitan; cook, stirring frequently, for 3 to 4 minutes, or until seitan is golden brown.
4. Add chili powder, paprika, salt (if desired), and pepper; cook, stirring frequently, for 2 more minutes.
5. Add black beans, kidney beans, and tomatoes; cook, stirring frequently, for 5 to 7 minutes, or until mixture is heated through.
Tip: Serve chili on top of cooked whole grain pasta (½ cup). Any remaining chili can be frozen to be reheated at a later time.
Tip: If you find habanero too spicy, substitute with jalapeƱo.
Habanero Chili

Zucchini Fries

Zucchini Fries

This tasty snack or side dish has flavor and crunch. And, our zucchini fries have only 74 calories per serving!
Total Time: 29 min.
Prep Time: 15 min.
Cooking Time: 14 min.
Yield: 4 servings
Ingredients:
Nonstick cooking spray
¼ cup whole wheat flour
2 Tbsp. cornmeal
1 tsp. sea salt
½ tsp. ground black pepper
3 medium zucchini, cut into ½ x 3-inch sticks
2 large egg whites, lightly beaten
Preparation:
1. Preheat oven to 475° F.
2. Line baking sheet with foil; lightly coat with spray.
3. Combine flour, cornmeal, salt, and pepper in a large resealable plastic bag; shake to combine.
4. Working with a few pieces at a time, dip zucchini in egg whites and lift out, letting excess drip back into bowl; drop zucchini into bag containing flour mixture. Seal bag and shake to coat. Repeat with remaining zucchini.
5. Place zucchini on prepared baking sheet. Bake for 12 to 14 minutes, turning after 6 minutes, or until tender-crisp and golden brown.
Zucchini fries recipe nutrition facts and meal plan portions

Chocolate, Peanut Butter, and Banana Sweet Quesadilla

Chocolate, Peanut Butter, and Banana Sweet Quesadilla



Chocolate, peanut butter, and bananas are all delicious on their own, but put them together and you have an incredibly scrumptious treat that will make you swoon. This sweet quesadilla tastes like it should be off-limits in any healthy diet, but every once in a while you can “cheat clean” with one of these. For something so decadent, it has only 300 calories, and provides 7 grams of protein and 3 grams of fiber.
Total Time: 15 min.
Prep Time: 10 min.
Cooking Time: 5 min.
Yield: 1 serving
Ingredients:
1 (6-inch) whole wheat tortilla
1 Tbsp. all-natural smooth peanut butter
½ large banana, thinly sliced
1 Tbsp. dark chocolate (or semi-sweet) morsels
Preparation:
1. Spread half of tortilla with peanut butter.
2. Top peanut butter with banana and chocolate morsels. Fold tortilla in half; cook in medium nonstick skillet over medium-high heat, for 4 to 5 minutes, turning once, until chocolate is melted and tortilla is golden brown.
Chocolate, Peanut Butter, and Banana Quesadilla



Grilled Veggie Quesadilla

Grilled Veggie Quesadilla


Craving cheese, but don’t want to wreck your diet? Bursting with a rainbow of vegetables and oozing with melted cheese, this roasted veggie quesadilla is just the ticket.
Total Time: 30 min.
Prep Time: 15 min.
Cooking Time: 15 min.
Yield: 4 servings

Ingredients:
½ medium red bell pepper, stem and seeds removed and discarded, cut into four pieces
1 medium Portobello mushroom, cut into ½-inch slices
½ medium onion, cut into ½-inch slices
1 medium zucchini, sliced diagonally into ¼-inch slices
1 medium summer squash, sliced diagonally into ¼-inch slices
2 tsp. olive oil, divided use
4 (8-inch) whole wheat tortillas
4 tsp. prepared pesto sauce
4 Tbsp. mozzarella cheese (2 oz.)
4 Tbsp. soft goat cheese (2 oz.)

Preparation:
1. Preheat grill or broiler to high.
2. Brush bell pepper, mushroom, onion, zucchini, and summer squash with 1 tsp. oil.
3. Grill or broil vegetables for 3 to 5 minutes on each side, or until tender. Set aside.
4. Heat ½ tsp. oil in large nonstick skillet over medium heat.
5. Place two tortillas in skillet; cook, turning once, for 1 to 2 minutes.
6. Top each tortilla with 1 tsp. pesto sauce, 1 Tbsp. mozzarella cheese, 1 Tbsp. goat cheese, and ¼ of grilled vegetables. Fold tortilla in half; cook, for 4 to 5 minutes, turning once, until cheese is melted and tortilla is golden brown. Repeat with remaining tortillas and ingredients; cook in remaining ½ tsp. oil.
Grilled Veggie Quesadilla

Buffalo Cauliflower Bites with Blue Cheese Sauce

Buffalo Cauliflower Bites with Blue Cheese Sauce


The typical basket of buffalo wings in a restaurant has an incredible amount calories, and that’s before you dip them in creamy blue cheese sauce. Each fatty, fried chicken wing basted in buttery hot sauce has about 72 calories, and they’re served by the dozen.
This lighter, vegetarian version of Buffalo wings will have even the most ardent meat lovers craving more. We smothered baked cauliflower florets in a much healthier version of Buffalo sauce that has the same tangy, spicy flavor and paired it with a two-ingredient blue cheese sauce. Grab a plateful before everyone else eats them up.
Total Time: 55 min.
Prep Time: 20 min.
Cooking Time: 35 min.
Yield: 6 servings, approximately ¾ cup Bites and 3 Tbsp. Sauce each
Ingredients:
½ cup low-fat (1%) plain yogurt
2 Tbsp. crumbled blue cheese
Nonstick cooking spray
6 cups cauliflower florets
½ tsp. sea salt (or Himalayan salt), divided use
½ cup hot pepper sauce
⅓ cup rice vinegar
1 Tbsp. cornstarch, gluten-free (preferably GMO free)
2 tsp. ground chili powder
¼ tsp. ground smoked paprika
½ tsp. garlic powder
½ tsp. onion powder
1 tsp. pure maple syrup
1 tsp. olive oil
Preparation:
1. Preheat oven to 350° F.
2. Combine yogurt and cheese in a small bowl; mix well. Refrigerate until needed.
3. Lightly coat large baking sheet with spray.
4. Place cauliflower florets on baking sheet. Coat cauliflower lightly with spray. Season evenly with ¼ tsp. salt.
5. Bake for 20 minutes, or until tender-crisp.
6. While cauliflower is baking, combine hot sauce, rice vinegar, and cornstarch in medium saucepan; whisk until cornstarch is dissolved.
7. Add chili powder, paprika, garlic powder, onion powder, maple syrup, oil, and remaining ¼ tsp. salt; whisk to blend.
8. Heat hot sauce mixture over medium-high heat; cook, stirring frequently, for 10 minutes, or until thickened. Set aside.
9. Pour hot sauce mixture over baked cauliflower (on baking sheet); mix well.
10. Return cauliflower to oven. Bake for 5 minutes.
11. Serve hot with sauce.
Buffalo Cauliflower Bites with Blue Cheese Sauce