Pumpkin Yogurt

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

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

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)?

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!

Simple Steps To A Healthier You

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

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!

The Value in Meal Planning

Meal planning is an important piece of the puzzle! If you choose not to attempt meal planning, you may find yourself leaning on excuse after excuse and that will not get you anywhere. I try to meal plan for the entire week and that includes weekends. Here are some reasons that I choose to meal plan:

1. Nutrition – I am able to eat balanced and healthy throughout the day. I use the concepts from the 21 Day Fix nutrition guide. It provides for a solid foundation for eating balanced as well as portion control. You will notice that my meal plans incorporate the count of each color coded container based on my calorie range. There is no such thing as counting calories or points; think healthy and simple!

  • Red: Protein
  • Green: Veggies
  • Purple: Fruit
  • Yellow: Carbs
  • Blue: Healthy Fats (avocado) and Cheeses
  • Orange: Nuts and Dressings

2. Money – I end up saving money by not buying all of the boxed processed foods. It will depend on your budget whether you choose to buy organic or not. Regardless, you will be eating healthier. There is less food wasted as a result of planning my meals.

3. Efficiency – I know exactly what I need when I go to the grocery store ahead of the time and this eliminates the need to go back to the store during the week. I focus on buying only the ingredients required to make each recipe since many of the ingredients you may already have in the pantry.

4. Simplicity – My dinners do incorporate more variety for my family; however, you will notice that breakfast, snack 1, and snack 2 may be consistent from day to day each week, but this is something that is easy for me as it relates to shopping and prepping. Each meal plan will vary depending on if you are only feeding yourself or if you are using the meal plan to feed your entire family. It will also depend on whether your kids are in school or not, etc. This is where we can spend more time and talk, individually, to further help you meal plan!

5. More Time for Family I find that overall, I am less stressed during the week as I know exactly what there is to eat when I meal plan. Less time is spent cooking dinner and more time is spent together as a family; we have time to talk about our day or catch up on what happened in our daughter’s life.

Be prepared and you will be successful!

Tips:

  • Plan a crockpot meal on your busy day(s)
  • Chicken can be boiled and shredded on Sunday; then use for your recipes during the week
  • Allow for one cheat meal each week
  • Mashed up avocado in place of mayonnaise on burgers
  • Pay close attention to ingredients; especially High Fructose Corn Syrup
  • Eat frequently throughout the day (Breakfast, AM Snack, Lunch, PM Snack, Dinner)
  • If you are going on a road trip then pack a cooler with smarter food choices. Apples and almonds are a great on the go snack.
  • Drinking your shakeology before an event or running errands will help you avoid temptations!
  • Start meal planning by using recipes that you know that you enjoy and then each week browse Pinterest or my website to add a few new recipes. Keep the recipes that you enjoy in a binder or saved to your computer.
  • If you get in to a rut then always try to think simple. Perhaps steak and broccoli for dinner. If you did not eat all of your carbohydrates for the day then add some brown rice and make a stir fry!

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

 

 

EGGS – Know What Your Buying

This post is all about EGGS; store bought eggs versus local farm bought eggs. My own personal experience…there is a difference between store and farm fresh eggs laid by HAPPY hens who are allowed to scratch around in the dirt and eat fruit and veggie scraps as part of their diet.

There is a visual difference between the color of the egg yolk. I find that the egg yolk is a more richer color than store bought. Diet of the hens plays a HUGE part in the quality of the egg. Similar to the importance that nutrition plays in our lives!

We should all want to be informed about the different labels on egg cartons from the store. What do they mean?! Are those labels worth the additional money?!

Cage Free: These hens are usually roaming within a building, but not outside. The hens can walk around, flap their wings, and preen their feathers.
Free Range: These hens have access to roam outdoors for part of the day, although it is probably very limited and on dirt or concrete rather than pasture.
Pasture Raised: These hens are kept in moveable chicken coops that are rotated around a field. The hens have access to consume small insects as well as vegetation growing where the coop is located.

Certified Humane: The hens must be cage free, with access to perches, nest boxes, and dust-bathing areas. Outdoor access is not a requirement and debeaking is allowed.
Certified Organic: The hens are fed vegetarian feed, no cages, and no antibiotics. Debeaking and forced molting is allowed. At this time, on large organic chicken farms, access to outdoors may mean nothing more than a small door opening onto a concrete yard.
Omega 3: All eggs contain small amounts of omega 3 fatty acids and these levels in eggs can be raised by supplementing the hens’ diet with things such as fish oil, flax seed, or alfalfa meal (or by simply allowing the hens to forage on pasture/lawn).

To prevent infection, particularly in large flocks, antibiotics are given. I prefer eggs from hens that are not given antibiotics.

As a consumer, I only buy eggs from a local farm (my parent’s-located on Forsythe Road for those of you who live local). I’m lucky to have this as an option! When you buy eggs from a local farm, you have the opportunity to ask questions about how the hens are raised, the living conditions for the hens, and what the hens are fed. Unless noted on the package, the eggs bought from a store are likely coming from large farms where hens are caged (*4-6 birds in a cage where the bottom is the size of a folded piece of newspaper).

  • Other Option(s) to buy eggs near Mars, PA:
    -Stormy Oaks, Freedom Farms

NOTE: Be sure to visit the farms to evaluate based on the above information.

OH! There is not a difference in the taste of brown eggs or white eggs!

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

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