Spicy Rice Bowl – Pick Your Meat

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Spicey Turkey Rice Bowl

Not sure what to do with the left over chicken or turkey? Here is something simple to make on those busy nights and it could double as lunch the next day! My family loved this idea. By the way, is the correct spelling spicy or spicey?

INGREDIENTS YOU NEED:

  • Broccoli
  • Cooked brown rice
  • Turkey or shredded chicken
  • 1 TBSP of Hot Sauce; Red Hot (*For a child who might not like hot sauce; you can set some meat aside for them and use Red Hot on the rest.)

WHAT YOU NEED TO DO:

1. Make the brown rice according to directions. The 10 minute brown rice is an option or you might have brown rice already made during your meal prep that you could use for this recipe.

2. Cook your frozen broccoli or steam fresh broccoli.

3. Place the meat into a pan and add the hot sauce; heat until warm.

4. Mix all ingredients together and serve. You can even serve separately if your child does not like everything mixed together.

5. Enjoy!

Each serving would equate to one green (broccoli), 1 yellow (rice), and 1 red (chicken or turkey). The hot sauce adds some additional salt, but otherwise would be a “free food” so I usually count this as 1 teaspoon and my orange. You could also top with some avocados (1 blue).

The color coded containers are available for purchase in my fitness shop.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Kung Pao Chickpeas

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Kung Pao Chickpeas

This is a great option for a vegetarian meal or even add chicken or broccoli.

INGREDIENTS YOU NEED:

Marinade:

  • 2 tablespoons reduced-sodium soy sauce
  • 2 tablespoons rice wine vinegar
  • 1 lime, juiced and zested
  • 1 tablespoon honey
  • 1 tablespoon cornstarch

Other:

  • 1 (14.5 ounce) can chickpeas, drained and rinsed
  • 2-3 garlic cloves, minced
  • 1 (1 inch) knob fresh ginger, grated
  • 1/2 teaspoon chili flakes or crushed red pepper
  • 1-2 tablespoon organic coconut oil, melted

Garnish:

  • 1 small bunch green onions, thinly sliced
  • Cashews

WHAT YOU NEED TO DO:

1. In a bowl, combine all the ingredients for the marinade. Add the chickpeas to the marinade, and stir well to coat.

2. Cover the chickpeas and allow them to marinate for at least 30 minutes.

3. In a large pan over medium heat, add the coconut oil 1-2 tablespoons, the marinated chickpeas, and the remaining ingredients for the chickpeas.

4. Sauté for about 6 to 8 minutes, until the chickpeas begin to caramelize and brown slightly.

5. Remove from the heat and allow the chickpeas to cool slightly.

6. Serve the warm chickpeas over steamed brown rice, and garnish with cashews and green onions.

7. Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Grilled Salmon Salad

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Grilled Salmon Salad

My family absolutely loves this dinner option. The marinade is what makes this salmon delicious!

The grilled salmon was a hit that my husband and daughter both enjoyed. My daughter’s plate had salmon, watermelon, broccoli, orange peppers, and yellow cherry tomatoes. My husband and I made a salad using spinach from a local farm.

INGREDIENTS FOR THE MARINADE:

  • 1/3 cup soy sauce
  • 1/3 cup brown sugar
  • 1/3 cup water
  • 1/4 cup vegetable oil

WHAT TO DO:

1. Season salmon fillets with lemon juice (squeeze fresh lemon over fillets, sprinkle pepper, garlic powder, and salt (optional).

2. In a small bowl, stir together soy sauce, brown sugar, water, and vegetable oil until sugar is dissolved. Place fish in a large resealable plastic bag (or small glass baking dish with lid is what I use) with the soy sauce mixture and cover.

3. Refrigerate for at least 2 hours. (*I typically will prep the night before or in the morning before I leave for work.)

4. Preheat grill for medium heat (*Remember to clean grill off with wire brush once heated!)

5. Place salmon on the preheated grill and cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork.

6. You can combine salmon with your favorite vegetable or make as a salad.

Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Pumpkin Yogurt

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pumpkin, pumpkin spice, greek yogurt, plain yogurt

I like being able to take plain yogurt and add my own flavor to it. Here is a little snack that is both crunchy and creamy! Pretty simple to make and this is what I did for this treat!

PUMPKIN YOGURT

  • Plain Greek Yogurt
  • Mini Nilla Wafers (*I crushed a few in my hands)
  • Canned pumpkin (*Pumpkin should be the only ingredient)

Mix all together and drizzle with local honey and/or even sprinkle some pumpkin pie spice!

For my customers who are using the 21 Day Fix color coded containers the breakout is 1 Red, 1 Yellow, 1/4 Purple

The color coded containers are available for purchase in my fitness shop.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Investing in Your Health and Wellness

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Health and Wellness

It does not matter what you are doing in life…you must have discipline! You must have discipline to go through college, when you are cleaning the house, to care for your children, to get up and change the direction you want to go in life…

We are responsible for the things in our life whether we want to admit it or not. Did you know that less than 3% of adults have their goals written down? Those who have their goals written down reach them 10 times more than those who do not have their goals written down; regardless of their education.

My goals are written down and visual for me to see every single day. Blinders are on regardless of the opinions that surround me. I am committed to my goals and I continue to drive towards daylight; away from my darkest days of depression and anxiety. Each time I choose to push play at night over watching TV is 30-40 minutes closer to a better me for my family and myself.

Knowing that I am worth every bit of this opportunity is the difference. No one is going to change your life for you…we must own it and make the life we want.

I’m no different than you; I’m a wife, a mom, a daughter…There is nothing spectacular about me except that I woke up and realized that my health and wellness matter.

  • Health is a state of physical and mental well-being and not merely the absence of disease. It is more of a goal that we strive to achieve.
  • Wellness is more of a way of life or lifestyle that seeks to boost the immune system and sustain a good balance in the body. It encompasses emotional stability, clear thinking, the ability to love, create, and embrace change. We never arrive at a point where there is no possibility of improving. It involves choices about our lives and our priorities that determine our lifestyles.

There are always going to be bills that must be paid each month (school loans, mortgage payment, car payment, etc.). The money that I invest in my health and wellness each month is the best investment I have made since starting my journey in January 2015. That investment you ask…$3.83 a day.

You might be wondering why I continue to push forward each day and my response is because of everything that I have gained!

  • Energy to keep up with my daughter, being a supportive spouse, and my hectic lifestyle (taking care of horses at 5 AM, full-time job, paying forward the opportunity that I have been provided to share it with others through my health and wellness business)
  • Happiness
  • Confidence
  • Renewed love for life
  • Freedom from comparison/jealously of what others are doing in their life
  • Belief in myself and my own abilities
  • Being that light for another person
  • So much more!

If you are sitting here reading this post…there is no reason that you cannot do what I am doing now. It is all in your mindset!

It is time that you break down those walls that you have built. Personally for me, tearing down the walls has been so rewarding.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

discipline, commitment, belief

Garlic Chicken with Spinach over Whole Wheat Pasta

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dinner recipe, garlic chicken, spinachWHAT YOU NEED:

-6 garlic cloves, minced-1/4 teaspoon red pepper flakes (*This doesn’t add spiciness – just the right amount of flavor)

-6 tablespoons olive oil

-2-3 boneless, skinless chicken breasts (about 1 pound) (*Exclude chicken for a vegetarian meal option)

-Salt and pepper to taste

-1 pound penne pasta (*I used angel hair whole wheat pasta.)

-1 (5-ounce) bag baby spinach (*You can always use half a bag if you do not normally eat spinach; I easily adjusted to liking it and so did my daughter!)

-1/2 cup chopped fresh basil or 1 tablespoon dried

-6 tablespoons juice from 2 lemons

-1 cup grated parmesan cheese (*optional or use a half cup)

WHAT TO DO:
1. Bring 4 quarts of water to a boil in a large pot. Meanwhile, combine garlic, pepper flakes, and oil in a small microwave-safe bowl and microwave until garlic is golden and fragrant; about 1 minute.

2. Cut chicken into bite-size pieces or however you would like. I often prefer to boil the chicken and shred it in advance for the recipes that I will make during the week that require chicken.  Season with salt and pepper. Transfer 1 tablespoon of the garlic/red pepper oil to a large skillet and heat over medium heat until oil is rippling. Add chicken and cook until well browned and cooked through. Transfer to a plate and tent with foil.

3. Cook pasta accordingly and then drain pasta and return to the pot. Stir in chicken, spinach, basil, lemon juice, Parmesan, and remaining garlic mixture, adding reserved water as needed. Season with salt and pepper.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

What is a Genetically Modified Organism (GMO)?

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Have you ever noticed the seal in my picture below on the food you buy?

Non-GMO, GMO

Why Non-GMO? Are GMOs even good for your body? As a consumer or parent…why should I care?

A GMO is a genetically modified organism. The genetic material has been ARTIFICIALLY manipulated in a laboratory through genetic engineering. This relatively new science creates unstable combinations of plant, animal, bacteria and viral genes that DO NOT occur in nature or through traditional crossbreeding methods.

For consumers, it can be difficult to stay up-to-date on food ingredients that are at-risk of being genetically modified, as the list of at-risk agricultural ingredients is frequently changing. The Non-GMO Project works diligently to maintain an accurate list of risk ingredients.

Agricultural products are segmented into two groups: (1) those that are HIGH-RISK of being GMO because they are currently in commercial production, and (2) those that have a MONITORED RISK because suspected or known incidents of contamination have occurred and/or the crops have genetically modified relatives in commercial production with which cross-pollination (and consequently contamination) is possible.

HIGH RISK:

  • Alfalfa
  • Canola
  • Corn (*I rarely eat corn because of this! Ask your farmer if they use non-GMO seeds for corn!)
  • Cotton
  • Papaya
  • Soy
  • Sugar Beets
  • Zucchini and Yellow Summer Squash

The sad truth is many of the foods that are most popular with children contain GMOs. Cereals, snack bars, snack boxes, cookies, processed lunch meats, and crackers all contain large amounts of high risk food ingredients. In North America, over 80% of our food contains GMOs. If you are not buying foods that are Non-GMO Project Verified, most likely GMOs are likely present at breakfast, lunch, and dinner unless you are actively trying to eat healthier, cleaner options.

When my daughter was born, I refused to feed her Cheerios! The yellow box is now supposed to NOT have GMOs in it! I do not have them in my house. I also try to avoid high fructose corn syrup; among other ingredients. Do you eat fruit that is packaged in high fructose corn syrup?

With anything it is important to slowly incorporate changes and take one step at a time. I want to create awareness for you with my post.

Typically, the food at eye level in the grocery store and on sale have GMOs in them. Big money backs GMOs like Pepsi, General Mills and more. Take action to make better choices for your family and you.

Note: An added bonus for me is that the bag of peppers in my picture above was $3.99 (total cost) at McGinnis Sisters! That is one whole pepper a day for me as snack 1; 6 days 67 cents per pepper!

http://www.nongmoproject.org/learn-…/understanding-our-seal/

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

All About WATER – 2 parts Hydrogen & 1 part Oxygen

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water, nutrition

A mere 2% drop in our body’s water supply can trigger signs of dehydration. Water is important to the mechanics of our body. The body cannot work without it, just as a car cannot run without gas and oil. Water is needed for your digestive juices, urine, and poop. In addition to being an important part of the fluids in your body, each cell depends on water to function normally. Water is even in your food choices (veggies)!

Do you struggle to get in the recommended daily amount of ounces? You are not alone! You should do your best to drink at least HALF of your body weight in ounces…so if you weigh 150 pounds you should drink at least 75 ounces EVERY day.

You might be thinking sure….WHEN? WHY? or HOW?

WHEN:

Drinking water at certain times throughout the day can help maximize its effectiveness on your body.

– Drinking 2 glasses after waking up helps activate internal organs (*I try to drink 4 ounces before my feet hit the floor each morning. My water container is on my night stand :))
– 1 glass 30 minutes before a meal helps with digestion
– 1 glass before taking a bath helps with blood pressure
– 1 glass before going to bed lowers your risk for stroke and heart attack

It will be important for you to NOT mistake thirst for hunger! If you think you may be hungry, but it’s not quite “time to eat” then try drinking 10-12 ounces of water FIRST and then see if you are still hungry. Sometimes a glass of water will help curb those cravings!

WHY:

There are MANY benefits of drinking water…here are 10 of them!

WATER….

1. Promotes healthy skin and a healthy heart
2. Fights infection
3. Gets rid of body toxins
4. Boosts your metabolic rate
5. Prevents headaches, joint pain and arthritis (*water serves as a lubricant)
6. Boosts energy levels
7. Prevents constipation
8. Reduces risk of cancer
9. Improves productivity
10. Aids in weight loss

HOW:

Ultimately it is up to you to make drinking water a priority! Here are some helpful tips that you may find useful:

1. Go to bed with a full glass next to your bed….WAKE UP and Chug!
2. Use an insulated straw cup (ABSOLUTELY my go to). I like adding ice and drinking from a straw.
3. Always have plenty of water with you. If you are going to be away from the house take water with you and have another container as a backup!
4. Try infusing it with lemons, orange slices, mint, cucumber, or any other fruit. The flavor lasts through several refills and adds a bit of flavor without the added sugar. I have even used cinnamon sticks. Perhaps lime juice and frozen berries is something that interests you.
5. Set goals throughout the day (e.g., 10 ounces every hour or 40 ounces by 1 PM and 40 more by dinner) OR whatever works best for you!

I cannot stress enough….drink your water! This has been a factor to help with my fitness goals and overall well being. Do you have to be perfect…NO.

It is NEVER too late to improve your health…our bodies are very resilient and if you treat yourself well, you will be surprised by your body’s own natural ability to heal itself.

Water consumption is just of one the many things we discuss in my health and wellness accountability groups.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

 

Simple Steps To A Healthier You

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holistic wellness, disease prevention, nutrition

Think about how many conditions come with being overweight as a result of not making healthy choices including: problems with bones and joints, heart disease, diabetes type II, and more. I often wonder why we spend money on materialistic items rather than on our health!

Here are some steps that helped me start my journey to a healthier me and I wanted to share with you!

1. Drink water; divide your body weight in half and that is the number of ounces each day you should strive to drink.

2. Eat breakfast (*I used to skip breakout out of laziness or because I was rushing out the door to work. The solution for me was Shakeology; a meal replacement packed full of nutrition. Skipping my breakfast that takes a few minutes is no longer an option for me!)

3. Avoid added, refined sugars (*Have you ever noticed how much sugar is in milk?)

4. Eat veggies (*I eat about 3-4 cups of veggies each day for my calorie range.)

5. Exercise (*25 to 40 minutes a day is all that is really needed to see results!)

6. Improve regularity (*Often times this is not a fun topic, but something that is important to pay attention to. A bowel movement should be daily. If not daily then flaxseed can be used to help with this. For me, Shakeology has helped with regularity.)

7. Get Support – Many would think that support would come from family and friends. However, people are less likely to encourage and motivate you when they are not mentally ready to change their own habits. It is very important to put your blinders on and surround yourself by individuals who want this mental and physical transformation. Virtual challenge groups are a wonderful way to have support without ever having to leave the comfort of your own home!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Chicken Quesadillas – Made Your Way

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Chicken recipe, Chicken Quesadilla, Chicken lunch recipe, Chicken dinner recipe, 21 Day Fix, 21 Day Fix Extreme, The Master's Hammer and Chisel

Here is a lunch or dinner option for the entire family. I like this option because you can add few ingredients to a quesadilla for picky eaters (chicken and a little cheese), to sneaking in a few veggies for your kiddos, to an array of veggies added. I often will make these near the end of the week so that I can use up excess ingredients that would go perfect in the quesadilla. Also, instead of a whole wheat soft taco, you can use the same ingredients and place over sautéed spinach.

WHAT YOU NEED:
– Cooked chicken, shredded
– Mushrooms, chopped
– Peppers, chopped (*use whatever you have available)
– Spinach, sautéed (*easier to sneak in the added nutrition for the kids)
– Cherry Tomatoes, sliced
– Whole wheat soft taco

I sautéed the spinach first then proceeded to place a soft taco in the frying pan; layer half of the taco with your ingredients. After a couple minutes or until the ingredients are heated to your liking then fold over the soft taco and you are ready to serve with a side of veggies and a little fruit.

My daughter loves these and it is easy for her to help me make!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!