Tuesday, September 23, 2014

Balsamic Roasted Brussels Sprouts

Not many people like brussels sprouts, and up until a year ago, I was one of them! I am a firm believer that everyone has the potential to like veggies if they are cooked correctly. Enjoy this easy, tasty take on the infamous brussels sprout!

Ingredients:

  • brussels sprouts
  • non-stick cooking spray
  • olive oil
  • balsamic vinegar
  • sea salt
  • pepper
  • parmesan cheese (optional)
Directions:
  1. Preheat oven to 375.
  2. Chop stems off of the brussels sprouts and quarter the sprouts.
  3. Place sprouts in mixing bowl.
  4. Drizzle sprouts with olive oil and balsamic vinegar. Stir.
  5. Spray cookie sheet with non-stick cooking spray
  6. Lay sprouts on cookie sheet.
  7. Roast in the oven until tender crisp, about 10-15 (sometimes 20) minutes.
  8. Salt and pepper to taste.
  9. Add parmesan cheese if desired.
  10. Enjoy! 

Friday, September 19, 2014

Corn Tortilla Bowls

Easy is the name of the gam in my house! Along those same lines, I love to make things when I can. We LOVE Mexican food and we always have it, at least once per week. I used to by flour tortillas at the store. Not any more!! I now by a bulk pack of corn tortillas and I make all of our tortilla chips and shells!

Here is one of my favorite ways to make taco shells :)

Ingredients:

  • Corn tortilla shells
  • olive oil cooking spray
  • muffin tin
Directions:
  1. Preheat oven to 400 degrees
  2. Spray tortilla shells with cooking spray
  3. Place them in between the muffin cups on an upside down muffin tin.
  4. Bake in oven until lightly browned.
  5. Serve with taco meat or fajitas.

Wednesday, September 10, 2014

Baked Squash Chips

I first discovered these when I realized that my daughter had a LOVE for any type of squash. In our weekly produce basket we were constantly getting summer squash and I was determined to find a yummy way to use them.

This will be an easy way to get veggies to your family.

Ingredients:

  • Yellow Summer Squash
  • olive oil non-stick cooking spray
  • onion powder
  • garlic powder
  • sea salt and pepper
Directions:
  1. Preheat oven to 400 degrees.
  2. Spray a cookie sheet with non-stick cooking spray.
  3. Slice squash thinly and spread out over cookie sheet.
  4. Spray again with no-stick cooking spray
  5. Season with onion powder, garlic powder, sea salt, and pepper to taste.
  6. Bake for 10 minutes.
  7. Remove and flip squash, then return to oven for additional 10 minutes, or until browned.
  8. Enjoy!

Friday, September 5, 2014

Baked Tortilla Chips

In my house, if I buy a bag of tortilla chips, I will eat the entire thing. I am a junk food junkie! When we have taco night, though, I still want that crunch of a chip. These hit the spot and are easy and clean. Enjoy!!

Ingredients:

  • 6 inch corn tortillas
  • non-stick olive oil spray
  • sea salt
Directions:
  1. Preheat oven to 350 degrees.
  2. Using a cutting board and a pizza cutter, cut your tortillas like a pizza into chips. (about 8 per tortilla.
  3. Spray a large cookie sheet with non-stick olive oil spray.
  4. Arrange tortilla chips on cookie sheet.
  5. Spray again with non-stick olive oil spray.
  6. Top with sea salt.
  7. Bake until crisp, about 7-10 minutes.
  8. Serve with salsa or avocado. 

Black Beans and Quinoa



This dish is a favorite in my family! We love to have it as our side when we have ANYTHING Mexican. It pairs wonderfully with tacos, fajitas, or stands great alone as a side.

Enjoy!




Ingredients:

  • 3 tablespoons olive oil
  • 1 medium onion, chopped
  • 4 large cloves of garlic, minced
  • 1/8 teaspoon cayenne
  • 1/8 teaspoon black pepper
  • 1 teaspoon cumin
  • 3/4 teaspoon ground coriander
  • 1 teaspoon dried basil
  • 1/4 teaspoon of oregano
  • 1 can of black beans
  • 1-14 oz can diced tomatoes
  • 1 cup (dry) quinoa 



Directions:
  1. Place one cup of quinoa in medium sauce pan. Add two cups of water.
  2. Bring quinoa to a boil, reduce heat, cover, and let simmer, stirring occasionally.
  3. Remove quinoa from heat after all water is absorbed.
  4. Heat oil in a large skillet.
  5. Add everything except the beans, tomatoes, and quinoa.
  6. Saute until the onions are soft; about five minutes.
  7. Add the tomatoes and beans and heat until bubbling.
  8. Add Quinoa and simmer until all juices are absorbed.


Thursday, September 4, 2014

Nuts for Chocolate Shakeology

Ingredients:

  • 1 scoop or packet of chocolate Shakeology
  • 1 cup Almond Milk
  • 1/4 cup water
  • 1 1/2 tablespoons of PB2 or 1 teaspoon of peanut butter
  • 1 tablespoon of Jell-O sugar free fat free pistachio pudding mix
  • ice to taste
Blend and enjoy! For a thinner shake, use less ice. For a thicker shake, use more ice.

Tuesday, September 2, 2014

What is the 21 Day Fix?




The 21 Day Fix is a fantastic program that I recommend to 95% of my customers. Why? Because it WORKS! This easy to follow program focuses on portion control and clean eating. It also incorporates 30 minute daily workouts. 



The Meal Plan
I like to call the "diet" portion a meal plan because it is a total lifestyle change, not a diet or a quick fix. It will teach you how to eat proper portions and not give up the foods you love.

The main focus of this program is portion control; something that our super-sized world has warped our views on. With the program you would get color coordinated, portion controlled containers that correspond to each of the food groups. The containers are already the correct portion for each food group, so you don't have to worry about measuring.
You are allotted a certain number of each container each day. You can eat pretty much anything you want, as long as it fits in your container. You can still have wine and chocolate too...they are worked in to the program. (we need this some days!)
The program comes with a guidebook that lays out what foods go in which containers, that way you never have to guess which foods go where. The guide book also comes with an eating out section that has our favorite eat out food and their container equivalents.
Your container allotment is the perfect balance between a calorie deficit to help you lose weight and still fuel your body so that you're not hungry. My favorite part about this is that once you reach your goal weight, you can adjust your number of containers to maintain your weight too.
The meal plan can be easily applied to any type of workout routine and applied to any type of lifestyle.
Since 80% of your results come from your diet, this is a perfect program for those that want to lose 10 pounds as well as those who want to lose 50 or more pounds.


 The Workouts

The workouts are all 30 minutes long. (perfect for busy schedules!) They are repeated moves that last for 60 seconds, with breaks in between. There is a wide variety of workouts, a different one each day. There are cardio days, pilates, yoga, and strength training. They are designed to hit trouble areas. For women, that is usually our butt, thighs, hips, and stomach.

There would be some equipment required, but not much. You would need some free weights (I haven't used anything over 10 pounds) or resistance bands. You can also use a yoga mat, but it isn't essential.
I love the workouts because they are short, intense, and you really feel like you worked.

Real Results









Think that the 21 Day Fix is something you want to try? If so, please contact me. I would love to help you reach your fitness goals. Please fill out the challenge group application if the 21 Day Fix is something you wish to try!

Power Cakes

This is a recipe that a fellow coach shared with me, and boy are they YUMMY! They can be used for breakfast, lunch, or dinner.