Super Woman of the Week – January 19, 2018

“Babies born prematurely fight to survive. They are determined, strong, courageous, inspirational, and a miracle all rolled into one.”

One of the greatest joys for me being a health and wellness coach/mentor is being part of every milestone in my customer’s journey. The relationship usually starts with a random hello or a personal message from a broken soul (in need of mending) and seeking solutions and support to help guide them to healthier habits. I very quickly have a vested interest in learning THEIR STORY and being a friend. A friend who is also comfortable with giving tough love when necessary!

I had the honor to spend time with Melodie Wile’s 6 week old baby girl and her father. I have come to see first hand Mel’s strength and courage when reaching health and wellness goals. Being premature herself – there are some moves that are more challenging – no matter what she adapted and pushed through.

This all made sense to me when I heard her father speak about the first few days of his daughter’s life. She had to fight for her life to defy the odds without the faith from the medical doctors that she would survive. Her father knew there was something special about his daughter and he believed from the start that she would beat the odds. Beat the odds – exactly that she did!

It warms my heart to see the bond between a father and his daughter | a mother and her daughter | a proud pappy and his granddaughter.

Mel (you already had experience with being a mom to your fur baby to Dakota) it sure is a pleasure to see you with Anna. No matter what season of your life you are in (we know that being a mom can definitely have us feeling like a hot mess at times and wandering where our own identify went) – I’m here with you. 

If you are reading this post | take the time to reflect and encourage the people in your life to cultivate (if you are not already) – allow your doubts to be doorways – lean in – for the lessons in the dirt. The dirt is what will change you – your spirit, work, Family, and future.

Way to go Mel!

XOXO,

Yours Truly (Coach Melissa Brown)

super woman , country heat , wife , mom of 2

Ham & Veggie Egg Muffins

I’m on a mission to make good use of all the produce in my refrigerator. Also, I was looking for a twist on my Veggie Egg Muffins. Typically, after a holiday gathering, there is excess food. These egg muffins are simple to make and are a great alternative to cereal in the morning when breakfast is often grab and go. You will either see me eating these egg muffins or with my multi-vitamin in hand – Shakeology.

INGREDIENTS YOU WILL NEED:

  • 10 to 12 eggs
  • 1 cup of cooked ham, cubed (*I used the left over smoked ham from Easter)
  • 1 (10 oz) bag of baby spinach, chopped (*Chop half the bag and use the rest for a salad or another dinner (Wedding Soup – FIXATE) depending on how much spinach you want; only need a couple handfuls, chopped, for the 12 muffins)
  • 5 small to medium mushrooms, finely chopped
  • 1 medium onion, finely chopped
  • 1/4 cup of mild banana peppers, finely chopped
  • Ground pepper and salt (optional) to taste

Tip: You can add cheese to this recipe. If you use cheese, try to keep cheese to about a 1/4 cup per day for balanced eating.

WHAT YOU NEED TO DO:

  1. Heat oven to 375 degrees Fahrenheit
  2. Lightly coat a twelve-cup muffin tray with spray (*sometimes the ham & veggie egg muffins can stick in the tray)
  3. Place eggs in a large bowl and whisk to blend. Season with pepper and salt, if desired.Ham and Veggie Egg Muffins-2
  4. Add ham, spinach, mushrooms, onions, banana peppers; mix wellham and veggie egg muffins, breakfast, eggs, muffinsHam and Veggie Egg Muffins-3
  5. About a 1/4 cup or more in each muffin cupham and veggie egg muffins, eggs, ham, egg muffins, breakfast
  6. Bake for 15-20 minutes or until a tooth pick inserted into center of cups comes out clean. I will place muffin cups on a cooling rack before storing in the refrigerator.Ham and Veggie Egg Muffins-5Ham and Veggie Egg Muffins-7

    Ham and Veggie Egg Muffins-6

    All pictures associated with this blog post are copyrighted by http://www.LLHealthyFit.com

  7. Enjoy!

For the 21 Day Fix, 2 veggie egg muffins would be 1 green container and 1 red container.

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!

Wedding Soup – FIXATE

I’m always looking for healthy recipes that feed my family. You are probably on the lookout for the same ones; do not take a lot of preparation BUT taste delicious! The extra wedding soup was shared with my parents – which they let me know was excellent. A big thank you to my dad for trying the foods I cook and for being honest with how they taste!

INGREDIENTS YOU WILL NEED:

  • 1 tsp olive oil
  • 1 onion, finely chopped
  • 2 cloves garlic
  • 6 cups chicken broth
  • 6 cups spinach, cut into bite size pieces (*I lightly packed the measuring cup – added close to 8 cups)
  • 20 Italian meatballs (*If smaller size meatballs – add more to the soup)
  • 2 eggs
  • 2 TBSP Parmesan cheese, grated
  • 1/2 tsp sea salt
  • 1/2 tsp ground black pepper

WHAT YOU NEED TO DO:

  1. Heat oil in large pot over medium heat.
  2. Add onion; cook, stirring frequently, for 5 minutes or until onion is translucent.
  3. Add garlic; cook, stirring frequently, for 1 minute.
  4. Add broth; bring to a boil.
  5. Add spinach; reduce heat to gently boil; covered, for 10 minutes. I used more than 6 cups of spinach. You could use other greens such as Swiss Chard or Escarole.wedding-soup2
  6. Add meatballs; cook, stirring occasionally, for 5 minutes. For this recipe, I used frozen meatballs that were baked for approximately 15 minutes in the oven before adding to the soup. I baked the meatballs in the AM and made the soup in the afternoon.
  7. Combine eggs and cheese in a small bowl; mix with a fork to blend. I did add additional Parmesan cheese to the soup when served; 2 TBSP was not enough for my family!
  8. Slowly pour egg mixture into the hot soup, stirring constantly. Gently boil until egg bits are just set (as you stir), about 30 to 60 seconds.
  9. Season with salt and pepper; serve immediately or reduce heat to low to cook more until ready to serve.

Each serving would equate to 2 green and 1 red if following the color coded container system. The recipe makes enough for 6 servings.

The color coded containers and the FIXATE cookbook 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!

wedding soup, FIXATE, Clean eating, healthy

Chicken Noodle Soup – FIXATE

On Saturday, my daughter and I sat down together to come up with the meal plan for the week. Looking through the pictures from the FIXATE cookbook she immediately pointed to the soups. Chicken noodle soup was her choice and we decided to make it today. Perfect for a chilly day and this recipe does not take much effort to prepare, but tastes delicious – a win for this momma. We set aside approximately 10 minutes in the morning to cut up the carrots, onions, and celery. The chicken for this meal was frozen so we placed water in a pot and boiled the chicken on medium to low heat. Once cooked, the chicken was shredded with a fork. The extra shredded chicken will be used for chicken fajitas later in the week!

chicken-noodle-soup2

INGREDIENTS YOU WILL NEED:

  • 2 tsp olive oil
  • 1/2 cup onion, chopped
  • 2 cups celery,  sliced (about 4 medium stalks)
  • 4 cups chicken broth
  • 3 cups chicken, cooked & shredded
  • 1 1/2 cups carrots, sliced (about 3 medium)
  • 1 tsp dried oregano leaves
  • 1/2 tsp sea salt
  • 1/2 tsp ground black pepper
  • 1 1/4 cups pasta
  • 1/4 cup fresh cilantro, chopped

WHAT YOU NEED TO DO:

  1. Heat oil in large pot over medium heat.
  2. Add onion and celery; cook, stirring frequently, for 5 minutes or until onion is translucent.
  3. Add broth, pasta, chicken*, carrots, oregano, salt, and pepper. Bring to a boil for about 10 minutes. *I like to prepare chicken in advance for the week by boiling in water. Once chicken is cooked – shred chicken with a fork. For the chicken soup recipe, I cut up all of my vegetables and boiled the chicken in the morning. Late in the afternoon, I prepared the chicken noodle soup per the recipe.
  4. Reduce heat to low and allow to cook for another 10 minutes.
  5. Add cilantro before serving.

Each serving would equate to 2 green, 1 1/2 yellow, and 1 red if following the color coded container system. The recipe makes enough for 4 servings.

The color coded containers and the FIXATE cookbook 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!

fixate, 21 day fix approved, chicken noodle soup

Southern Spiced French Toast w/ Bananas & Walnuts

Yesterday my husband and I noticed that the weather seems to be changing and the trees are beginning to lose their leaves! Summer days sure need to last longer here in Pennsylvania. This morning there was a chill in the air and I decided it felt like the perfect morning to try a new recipe with the pumpkin pie spice I purchased last week.

Southern Spiced French Toast with Bananas and Walnuts Picture

INGREDIENTS YOU WILL NEED:

  • 4 eggs (I use eggs from my parent’s farm.)
  • 1/4 cup milk or unsweetened almond milk
  • 1 tsp pumpkin pie spice
  • 1/2 tsp or more of vanilla extract
  • 4 slices of whole wheat bread or 2 whole English muffins, split apart
  • 1 large banana
  • 1/3 cup walnuts, chopped (You can substitute for another nut of choice such as pecans.)
  • Maple syrup or syrup of choice

WHAT TO DO:

  1. In a shallow bowl, combine eggs, milk, pumpkin pie spice, and vanilla extract. You will want to stir with a fork or whisk.
  2. Add oil to a medium pan and heat over medium heat.
  3. Soak each slice of bread or English muffin half in the egg mixture; approximately 30 seconds each side. It may take slightly longer when using an English muffin. I substituted 2 English muffins (4 pieces when pulled apart) for sliced bread as I did not have any bread in the pantry!
  4. Place each slice of bread or English muffin half in the pan and cook each side for 2 to 3 minutes until golden brown.
  5. Top each with sliced bananas and walnuts. Use syrup sparingly!
  6. There was approximately 3/4 cup of egg mixture left over which I decided to cook the eggs and serve as part of my breakfast.

Here is an example of the Southern Spiced French Toast with Bananas & Walnuts. I used the color coded portion containers, which helps me to keep my nutrition on track! The picture indicates the 21 Day Fix container count. A serving size is 1 slice of bread (1 yellow) so this recipe can feed 3-4 people depending on if the serving size is being followed.

IMG_1614[1]

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!

 

Country Heat – Week 4

Week 3 is complete and week 4 of Country Heat starts tomorrow! Follow me on my Facebook (fb.com/LLHealthyFit.com) and Instagram (MelissaBrown66) for daily pictures and videos. I would like to take time right now to reflect on week 3 as well as share my workout and nutrition plan for week 4 with you.

Workout:

Country Heat Week 3 Picture

I felt much better in week 3 than week 2. Cold is finally leaving my body and my energy levels are back to normal! This mommy doesn’t miss out on her “ME” time even when sick. My kids joined me more than usual this week and that is OK. I improvised some of the moves in the workouts so that I could have my little man on my hip. Squats are always one of my go to moves for substituting one move for another. I always make sure that my baby is safe (head supported) in my arms when I am doing the workout with him. I do have two baby carriers that I use as an option when he wants to be close to me. There is a ton of dancing and giggles even if the workout wasn’t 100% on point. I’m making progress when my feet are moving! Check out the video below from the workout Wild Goose Chase.

My workout schedule for week 4* looks something like this:

Country Heat - Week 4 Schedule*I follow the Country Heat Deluxe workout calendar versus the basic.

Meal Plan:

Calorie range 1,200 to 1,499 – Plan A per the Country Heat calculation in the nutrition guide that comes with the program. I love the meal plan because it uses the color coded portion control container system developed by Autumn Calabrese. Shakeology comes in 7 different flavors. I alternate usually between two different flavors for my meal plan. Be sure to search my site for recipes to include in your meal plan. Many of my dinner options are new this week and I will be updating my website with the recipes as I make the meal.

Friday (dinner) and Saturday (Breakfast, Lunch, Dinner) have not been included on the meal plan for week 4 as we have plans to be with my husband’s family. I accounted for my AM/PM snack ensuring that I have my Shakeology each day. Tips for getting through Friday/Saturday will be shared next week on my website as well as real time in my accountability group. Check out the recipe for Southern Spiced French Toast w/ Bananas & Walnuts; I substituted walnuts for pecans!

Country Heat - Week 4 Meal Plan

If you would like to join my Back to School – Back to You accountability group there is still time. We kick things off TOMORROW – August 22. If you have been thinking about making a change or if you are like me and let the summer fun in the sun get the best of you…do not just give up. The time is now to jump back on the horse and JOIN ME! You always find time for the things you want the most…why not make your health and wellness a priority?!

If you do not currently work with a Coach, please make sure to make me your FREE coach here.

Week 3 Country Heat Pictures