Tag: health and wellness

Cookie Dough Bites

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Many recipes seem to call for bananas and/or peanut butter for cleaner version of snacks. Sometimes you just need a change up without throwing off your entire day. I cannot resist eating raw cookie dough when making chocolate chip cookies. Eating raw cookie dough with eggs isn’t the smartest choice, but I know the temptation is pretty difficult to resist. Not to mention all of the sugar used to make cookies!

Here is my solution…COOKIE DOUGH BITES! Few ingredients and no baking necessary. The hard part will be limiting yourself to 2 cookie dough bites in one day! My tip is to keep them in the freezer and portion out the allotted cookie dough bites. This is a great sweet treat that will not undo your entire day of healthier eating and exercise.

INGREDIENTS YOU NEED:

  • 2/3 cup raw cashews
  • 1 1/3 cup of quick oats
  • 2 TBSP Agave
  • 1 TBSP Maple Syrup
  • 1 tsp Vanilla Extract
  • 1/4 cup of miniature chocolate chips

WHAT TO DO:

  1. Blend the cashews and oats in a blender or food processor until they are in a powder. Be careful not to over blend OR the cashews will turn into cashew butter!
  2. Add the agave, maple syrup,  and vanilla to the mixture. Blend until well incorporated, but do not over process. Sometimes I have to use a spatula or mix by hand.
  3. Place mixture in a small bowl and stir in chocolate chips by hand. The miniature chocolate chips work the best.
  4. Form into 1 – inch balls. This recipe makes approximately 13 cookie dough bites.
  5. Place in freezer or refrigerator.
  6. Enjoy!

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

Balsamic Glazed Salmon

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I never had much interest for salmon until my husband went fishing in Alaska. The views in Alaska sure are breathtaking compared to what I am used to in Pennsylvania! The wild salmon that he had caught was shipped home for all of us to enjoy. Salmon is one of our favorite meals to eat as a family whether smoked, grilled, or baked.

Last year we were craving wild caught salmon and decided to order from a fishery in Alaska; J-Dock Seafood Company in Seward, Alaska. They are a family owned and operated fish processing company and fresh Alaska seafood market. The salmon that we purchased was caught fresh and shipped to us FedEx Priority Overnight. For more information, visit the website for J-Dock Seafood Company.

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The recipe below is a different option from my Grilled Salmon Salad which uses a marinade. I wanted an option that had a balsamic flavor and that did not require advanced prep work on nights where dinner needs to be quick and easy.

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INGREDIENTS YOU NEED:

  • 1 Tablespoon of butter (*I use Earth Balance brand; non-GMO, vegan, etc.)
  • 4 cloves garlic, minced
  • 1 tablespoon white cooking wine
  • 1 tablespoon honey (*I prefer to use honey bought from a local farm.)
  • 1/3 cup balsamic vinegar
  • 4 teaspoons of Dijon mustard (*I used Spicey Brown Mustard as that was the only mustard I had in the pantry.)
  • Salt and pepper to taste
  • 1 tablespoon oregano (*fresh or dried)
  • Salmon fillets

WHAT TO DO:

  1. Add butter and garlic to a small saucepan. Cook over medium heat; stir garlic until soft (about 3 minutes). Mix in white cooking wine, honey, balsamic vinegar, mustard, and some salt/pepper. Simmer, uncovered (about 3 minutes) or until slightly thickened.
  2. Arrange salmon fillets on foil-lined baking sheet. I use cooking spray on the aluminum foil so the fillets do not stick.
  3. Brush salmon fillets with balsamic glaze and sprinkle with oregano. *A tip is to use a fork to put holes in the salmon fillets so that the balsamic glaze can soak into the salmon.
  4. Bake in oven for 12 to 14 minutes at 400 degrees Fahrenheit. Salmon should flake easily with a fork.
  5. Brush salmon fillets with remaining glaze and use a spatula to transfer salmon fillets to a plate (leaving the skin behind on the foil).
  6. Enjoy!

A side of veggies goes great with the Salmon fillets. Any extra salmon can be used to make a salad for lunch the next day.

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

22 Minute Hard Corps – Week 2

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Week 2 of 22 Minute Hard Corps is almost complete! There were new moves added in the Resistance 2 and Cardio 2 workouts that added an additional challenge for this mama. I always recommend to modify when necessary. It is more important to do a move the correct way rather than to try and keep up with the number of reps being performed in the workout program. One thing for sure is if you keep at it…you will succeed!

22 Minute Hard Corps - Cardio 2

Workout:

Resistance 2 included: burpees, jump squats, chin-up L crunches, punch pulls, and corkscrew lifts. The Cardio 2 workouts included: mountain climbers, straight leg sprints, gorilla crawls, jimmie jumps, water bug, and burpees. I really do enjoy that the 22 minutes is fast paced and keeps my body moving. My blood pumping is an instant mood booster! Again, I feel the workouts are totally doable.

My workout schedule for week 2 looks something like this:

22 Minute Hard Corps - Week 2 Schedule

Week 2 Meal Plan:

When I make a meal plan for the week, I like to include dinner options that my husband and daughter will eat with me. There is no need to make separate meals from your family! I’m here to help if you find that meal planning is not going as easy as you thought. Keep your meal plan simple and easy with recipes that you know and then slowly add new recipes!

22 Minute Hard Corps - Week 2 Meal Plan

Check out the Balsamic Brussels Sprouts side option! The green portion container equivalent is 1 cup chopped or 5 medium Brussels Sprouts equals 1 green ration.

Balsamic Brussels

If you would like to join my Spring Training Bootcamp there is still time. Enrollment is open until March 20th. Just think that 8 weeks from now we are in SPRING weather and SUMMER is a month away! You truly do have 22 minutes to devote to yourself. 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.

Balsamic Pork Roast

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balsamic dressing, balsamic pork roast, pork roast, dinner recipe

A crockpot recipe that can double for dinner and lunch is always a bonus! The remaining pork can be used to make a yummy pork sandwich for lunch and it is your preference if you want to add a little barbeque sauce.

INGREDIENTS YOU NEED:

  • 2 pound boneless pork shoulder roast (sirloin roast)
  • Salt, optional
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon red pepper flakes
  • 1/3 cup chicken or vegetable broth
  • 1/3 cup balsamic vinegar
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon local honey

WHAT TO DO:

1. Season the pork with salt, garlic powder, and red pepper flakes.

2. Place into the slow cooker.

3. Mix together the broth and vinegar and pour it over the pork, then pour the honey over and set the timer for 4 hours on High or 6-8 hours on Low.

4. Once the pork is cooked and tender (it should shred easily with a fork), remove from slow cooker with tongs into a serving dish. Break apart lightly with two forks and put back into the slow cooker and ladle 1/2 cup sauce over the pork and keep warm until ready to eat.

5. Serve with a vegetable of choice such as steamed asparagus.

6. Enjoy!

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

Crockpot Apple Chicken

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crockpot recipe, crockpot meal, crockpot apple chicken

Being a busy parent and cooking healthy can definitely be a challenge! I try to incorporate one crockpot meal in my meal plan each week. Here is a recipe that requires few ingredients and not much of your time to place in the crockpot! This leaves more time to focus on the other items on that every growing to-do list.

INGREDIENTS YOU NEED:

  • 2 sweet potatoes, chopped
  • 1 pound chicken
  • Sea salt and black pepper
  • 2 cloves of garlic, minced
  • 1 red onion, chopped
  • 1 cup of unsweetened applesauce
  • 2 teaspoons of apple cider vinegar

WHAT TO DO:

1. Layer sweet potato chunks on bottom of crockpot.

2. Place chicken on top of sweet potato chunks.

3. Season with salt and pepper.

4. In a small bowl, stir together the garlic, red onion, applesauce, and vinegar.

5. Pour mixture over the chicken and sweet potato chunks.

6. Cover and cook on low 6-8 hours until the chicken is tender.

7. Serve with a vegetable or side salad or over brown rice.

8. Enjoy!

If using the color coded containers then each serving would count as 1 red (chicken), 1 yellow (sweet potato),  1 green (vegetable of choice), and 1/4 purple (applesauce).

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

 

Parmesan Chicken Bites

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parmesan chicken, kid approved, chicken recipe, dinner recipe

Here is an alternative to store bought chicken nuggets. It is a recipe that my daughter enjoys helping us prepare!

INGREDIENTS YOU NEED:

  • Olive oil or coconut oil
  • 1 pound chicken breast cut into 1-inch chunks
  • Salt and pepper
  • 1 cup Panko crumbs whole wheat
  • 1/4 cup freshly grated Parmesan
  • 1 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/2 cup whole wheat flour
  • 1 large egg, beaten
  • 2 tablespoons chopped fresh parsley leaves, optional

WHAT TO DO:

1. Heat oil in a large skillet over medium high heat.

2. Season uncooked chicken with salt and pepper, to taste.

3. In a large bowl, combine Panko, Parmesan, garlic powder, and paprika.

4. Working in batches, dip uncooked chicken into flour, next egg, and then in the Panko mixture, pressing to coat.

5. Add chicken to the skillet (*start with a few until you have the cooking down) and cook until evenly golden and crispy, about 3-4 minutes or until cooked all the way through. Toss frequently or turn.

6. Serve immediately, garnished with Parmesan and parsley, if desired. This recipe goes great with a vegetable of choice and even a little macaroni and cheese for a child.

7. Enjoy!

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

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!