Tuesday, November 15, 2016

Crockpot Turkey & Quinoa Stuffed Peppers

Taking an old favorite & giving it a new spin one of my favorite things to do.  Check out this new twist on stuffed peppers.

1 pound lean ground turkey, browned
1 cup cooked quinoa
6-8 green peppers (depending on size)
1 small tomato, diced
1 small yellow onion, diced finely
1-2 tsp. sea salt, to taste
1-2 tsp. fresh ground black pepper, to taste
1 tsp. paprika
1 tsp. garlic powder
1/4-1/2 tsp. red pepper flakes, to taste

1. Cut the tops off of the green peppers & remove seeds.  Dice the usable pieces from the pepper tops.

2. Combine ground turkey, quinoa, diced pepper tops, diced tomato, diced onion, & seasonings. Mix until combined well.

3. Spoon even amounts of turkey & quinoa mixture into green peppers.

4. Place peppers in crock pot, open end facing up.  Pour 1/2 cup water into the bottom of the crockpot.

5. Place lid on crock pot.  Cook on low for 3-4 hours.

Wednesday, November 9, 2016

Pumpkin Oatmeal Muffins

These muffins taste like fall & happiness. 
You can make a big batch for quick, grab & go breakfasts or enjoy one as a wholesome dessert.

-1 cup pure pumpkin puree (NOT pumpkin pie mix)
-3 eggs
-2 Tbls. coconut oil, melted + 1-2 tsp. for coating muffin tins
-3/4 cup unsweetened almond milk
-1/2 cup pure maple syrup
-1 cup oat flour (you can pulse old fashioned oats in your blender or food processor to make your own quickly & easily)
-1/4 cup coconut flour
-1 Tbls. baking powder
-1/2 tsp. sea salt
-1 Tbls. ground cinnamon
-1 tsp. ground ginger
-1/8 tsp. ground cloves
-1/8 tsp. ground allspice

1. Preheat oven to 400 degrees Fahrenheit.

2. Lightly coat muffin tin with coconut oil

3. Combine pumpkin puree, melted coconut oil, almond milk, eggs, & maple syrup in a large bowl.

3. In another bowl combine all dry ingredients.

4. Pour dry ingredients into pumpkin mixture & mix well.

5. Use a measuring cup, ice cream scoop, or ladle to pour batter into greased muffin tins.  Fill approximately 2/3 of the way.

6. Bake for 30-35 minutes, until golden brown & a toothpick inserted in the middle comes out clean.

Tuesday, November 8, 2016

Election Day Workout

No matter which side of the aisle you fall on, we can all agree that good health is something that is good for our entire country!  So why not start today & get in a little election day workout?!?!

You can spread out the moves throughout the day, or keep a tally & get a bit sweat on while you watch the results roll in tonight.

Who is ready to make America healthy?

Butternut Squash Soup

This recipe is the perfect way to warm  up on a crisp fall day.  It would also be a super tasty addition to any holiday meal! 

*Disclaimer: 99% of the recipes I post are kid-tested & hubby approved...in all honesty the men in my family are not squash fans (silly boys!), so this recipe was only a hit with my daughter & I. So even though not everyone in the house wanted to eat it, I loved it so much that I ate it for lunch every day for a week & never got sick of it...in my book that makes it a must share recipe!

-1 butternut squash, peeled & cubed
-2 cups vegetable stock
-2 cloves garlic, peeled & minced (or 1 Tbls. garlic powder)
-1 large carrot, peeled & diced
-1 green apple, diced
-1 white or yellow onion, diced
-1/2 tsp. sea salt
-1/2 tsp. black pepper
-1/4 tsp. ground cinnamon
-1/8 tsp. cayenne
-1/2 cup unsweetened almond milk

1. Combine all ingredients EXCEPT almond milk in your crock pot.  Stir to combine.

2. Cook on HIGH for approximately 3 hours or LOW for approximately 5 hours - until all vegetables are soft enough to mash with a fork.

3. Carefully ladle small batches into your blender (do not fill your blender more than half way!). Place a towel over the top of the blender lid & puree until smooth.  Return pureed soup to the crock pot or place in another pot or bowl.  Continue until all the soup has been pureed. 
**You can also use an immersion blender to puree the soup right in the crock pot.

4. Stir in almond milk & combine well.

Serve soup as is or garnish with a sprinkle of paprika or a handful of chopped pecans for some added texture.

Tuesday, July 19, 2016

Road Trip Survival Guide

Just the thought of embarking on a cross country road trip can sound overwhelming for many & can invoke images of National Lampoon's Vacation.  Thoughts of meals from fast food joints & snacks from truck stop vending machines make my stomach hurt just thinking about it.

But instead of feeling defeated before the trip even starts, I am going into the journey with a PLAN! 

*I will prepare healthy snacks that we can pack in our cooler & bags to minimize desperate searches for food in random locations.

*I will stop at roadside stands / farmers markets along the way to replenish fresh fruits & veggies.

*I will pack balls, Frisbees, & other items to get my kids & I moving when we are at a rest stop.

I will share my best prep tips & hacks as we prepare for the journey.  Then you can join us as we begin our trek across the country - see how we incorporate wacky roadside workouts, seek out healthy eats at restaurants, & beat road trip boredom.

Join in on the fun via this event on Facebook: https://www.facebook.com/events/305752119770581/

Check out my family's favorite clean eating recipes.

Get daily support for living a healthy lifestyle in my newest accountability group.

Monday, July 18, 2016

Avocado Lime Salad Dressing

Talk about the perfect summer dinner...this hit the spot! Grilled chicken on a bed of mixed greens & our favorite veggies. But the best part was this quick & easy dressing that I whipped up in the blender. It was so creamy & decadent that it tasted like I was cheating...but it was chocked full of HEALTHY fat & fresh flavor.
Avocado Lime Dressing
1 ripe avocado
the juice of 2 limes
1/4 cup extra virgin olive oil
1 clove fresh garlic
3-4 fresh cilantro leaves (or more if you really like cilantro)
1 tsp. sea salt
black pepper to taste

✔️Put all ingredients except oil into the blender & pulse to incorporate. Scrape down sides with a spatula.
✔️Turn blender on & stream in olive oil. Blend until smooth.
✔️Taste test to see if the dressing requires more seasoning.

Sunday, July 17, 2016

Riced Cauliflower Fried Rice

This heaping bowl of "fried rice" is actually perfectly portioned & totally healthy. No need to sacrifice flavor or feel hungry when you are eating clean.

Riced Cauliflower Fried Rice
1 cup riced cauliflower* (see directions below on how to rice cauliflower)
1 cup vegetables of your choice (I used diced carrots & green bell peppers)...
1 tsp. coconut oil
2 eggs
1/4 tsp. garlic powder
2-3 grinds of black pepper
1 tsp. liquid aminos (a natural, healthy soy sauce alternative)

~In a large skillet melt coconut oil on medium high heat.
~Sauté diced vegetables & put a lid on the pan to allow them to steam & soften for a minute.
~Add the riced cauliflower & return the lid to the pan for a few more minutes, until all vegetables have softened. Stir occasionally.
~Add eggs & spices. Mix well & cook until eggs are cooked through.
~Add liquid aminos. Stir well & serve!

This would also taste great with some grilled chicken or shrimp, but is totally tasty & filling all on its own.
For you 21 Day Fixers out there this would be 2 greens, 1 red, & 1 teaspoon.

*Riced Cauliflower
-Rinse & dry one head cauliflower
-Use a food processor with the grating attachment or a box grater to grate the cauliflower
-If you have excess liquid pat it dry with a clean dish towel or paper towel.
-Season with your favorite herbs & spices. I used a simple mix of sea salt, black pepper, & garlic powder.
-Sauté in a large skillet on medium heat with 1 tsp. coconut oil or extra virgin olive oil. Place a lid on top to allow the cauliflower to steam & become tender (approximately 5 minutes). Stir occasionally.

Click here for more clean eating recipes

Coco Mocha Almond Shakeology

How am I celebrating my 4 year FITiversary?!?!
✔️kick-a$$ workout
✔️opening up 10 additional spots in my Simple Summer Solutions accountability group (comment below or send me a personal message for details)
✔️Coco Mocha Almond Shakeology
Totally glamorous, I know!  Healthy living & being a Fit Momma of Four isn't always glamorous, but it is surely something that I will continue to do for as long as the good Lord allows.
Coco Mocha Almond Shakeology
5 coffee ice cubes (strong coffee frozen in an ice cube tray)
8 oz water
6 oz unsweetened vanilla almond milk
1 scoop chocolate Shakeology
1/4 tsp. almond extract
Blend & indulge!

Get more Shakeology recipes here.

Click here for clean eating recipes.

Avocado & Chick Pea Spread

Avocado & Chick Pea Spread
1 ripe avocado
1 can of chick peas (garbanzo beans) drained & rinsed ...
the juice of 2 lemons
1 clove fresh garlic
sea salt & pepper to ta

Combine all ingredients in the food processor & blend until smooth. Scrape down the sides occasionally, as needed.

I spread mine on a slice of toasted sprouted grain bread & added bell pepper rings & mixed greens for some crunch. YUM! This may be my new favorite lunch.

Thursday, June 23, 2016

Love the skin you are in

The other day my daughter asked me, "Mom, why are your thighs so big?"

A few years ago that question would have stabbed me right in the heart.

I would have brushed the question under the rug or told her it was none of her concern.
But I have a confident, strong, body-positive daughter to raise...so I said, "why do you think (my thighs are so big)?"...

Then she grabbed my leg & said, "oh, they are all muscle! Your legs must be strong from your exercises."

That right there is why I do what I do...helping my daughter realize that muscles, exercise, & being strong is far more important than being thin or having skinny legs. And that is not to say that thin legs cannot be strong - my daughter is proof of that, you should see that girl run & kick the soccer ball...but she also has not hit puberty.

My point is...

Be confident & positive about the body that God has given you.

Do your best to take care of your body, keep it healthy & strong with good food & daily physical activity.

Talk to your children about body image in a positive way & address how images that they see in the media are doctored to remove flaws.

We are all uniquely & beautifully made, flaws & all. Embrace your uniqueness & love yourself. When your children see you taking care of your health & being body positive they will follow suit.

Read about my transformation story here.

Guilt Free Eggs Florentine

Tis the season for fresh vegetables from the garden & farmers market. I wanted to put together a few of my favorites (tomatoes & spinach) with a little bit of protein.

Guilt Free Eggs Florentine
2 thick tomato slices
2 sunny side up or over easy eggs...
1 cup wilted baby spinach

Yum! Yum! Yum!

Sunday, April 24, 2016

Oatmeal Pizza

Oatmeal is a breakfast staple in our house.  It is quick, easy, & versatile.  Oatmeal is heart-healthy & a good source of soluble fiber.  Oatmeal is also low on the glycemic index, which means it will not spike your blood sugar. 
The key is to stay away from those packets of flavored oatmeal that contain added sugar & other additives that you don't need or want in your healthy diet.
This oatmeal pizza recipe was a great way to switch up the breakfast routine but still get the awesome benefits of oatmeal.
-1 ripe banana
-1 cup unsweetened almond milk (or coconut milk, almond coconut milk, cashew milk)
-1 large egg
-1 cup old fashioned oats
-1 Tbls. baking powder
-1 Tbls. ground flaxseed
-1 tsp. ground cinnamon
-1 cup berries (today we used sliced strawberries & blueberries)
1. Preheat the oven to 400 degrees Fahrenheit.
2. Spread 1 Tbls. coconut oil on the bottom of a large round cake pan
3. Mash banana with a fork in mixing bowl.
4. Add egg & almond milk to mashed banana.  Combine.
5. Add in dry ingredients & mix until well combined.
6. Pour mixture into greased cake pan & spread evenly. 
7. Sprinkle berries on top.
8. Bake at 400 degrees Fahrenheit for 20 minutes.
*9. While the oatmeal pizza is baking you can mix up a protein rich dipping sauce with 3 simple ingredients.  See the directions below!*
Greek Yogurt Dipping Sauce
a. Place 1/2 cup plain Greek yogurt in a small bowl.
b. Add 1 tsp. raw honey (use local honey if you can find it in your area) & a sprinkle of ground cinnamon.
c. Mix well.
10. Remove oatmeal pizza from the oven & allow to cool in the pan on a wire rack for approximately 10 minutes.
11. Use an offset spatula to loosen the edges of the oatmeal pizza from the sides of the pan.  Cut gently & remove a wedge.  Serve with Greek yogurt dipping sauce (optional).

Monday, April 18, 2016

Venison Meatloaf

I grew up with a father & grandfather who hunted.  Their aim was not to collect trophies, but to help provide meat for our family.  Venison was frequently the only meat we had in the house.  My mom & grandma were always coming up with new ways to prepare this lean, slightly gamey, red meat. 
My brother is a hunter now as well & was kind enough to share some of the meat with me.
Tonight I used some to make this juicy, delicious meatloaf.  It was so tasty that my whole family went back for more!
1 lb. ground venison
1/2 yellow onion, finely chopped
1 stalk of celery, finely chopped
1 egg
1 Tbls. Panko bread crumbs
1 tsp. dried basil
1 tsp. dried oregano
1 tsp. garlic powder
1/2 tsp. celery seed powder
1/2 tsp. sea salt
1 tsp. black pepper
a pinch of red pepper flakes
*Combine all ingredients in a large bowl & gently fold until well combined.
*Spray a loaf pan with nonstick cooking spray.
*Place the meat mixture into the loaf pan & press down gently to even out.
Topping ingredients:
1/4 cup blackstrap molasses
1 Tbls. tomato paste
1 tsp. apple cider vinegar
a pinch of black pepper
*Whisk ingredients together & pour on top of the meat in the loaf pan.  Spread evenly across the top of the meat.
*Bake meatloaf, uncovered, in a 350 degree oven for approximately 45 minutes.
**Meatloaf will shrink slightly due to the lean nature of venison.

Sunday, April 17, 2016

Avocado Egg Salad

This creamy, dreamy egg salad recipe will make you never want to put mayo in your egg salad again!
Avocados are a healthy alternative to mayonnaise. 
They are full of heart-healthy monounsaturated fatty acids, contain more potassium than a banana, high in fiber, & can even help lower your cholesterol.
You can add avocados to salads, dressings, dips, or even spread some on a sandwich or wrap as a delicious, creamy condiment.
5-6 hard boiled eggs, diced
1 small avocado, mashed
1 Tbls. brown or Dijon mustard
1 Tbls. apple cider vinegar
2-3 scallions, sliced thinly
sea salt & black pepper to taste
- Whisk together mashed avocado, mustard, apple cider vinegar, sea salt, & pepper.
- In a large bowl, sprinkle scallions onto diced eggs.
-Pour avocado mixture on top of eggs & scallions.  Fold gently until well combined.
-Enjoy on top of a bed of greens, make a lettuce wrap on a romaine leaf, or make a classic egg salad sandwich on sprouted grain bread.

Saturday, April 16, 2016

Countdown to Summer

Summer is just a little over two months away.  It can be hard to believe with some of the crazy weather we have had recently in my neck of the woods.  But soon we will be wearing our shorts & tank tops, sitting by the pool, & running after the kids 24/7.
Are you ready?
At the start of the summer of 2012 I certainly wasn't.
After having 4 babies I thought I was destined to forever wear swim suits that looked like a tent & NEVER thought I would allow someone to take a picture of me in said swimwear. I was not comfortable in my own skin, I wanted to hide behind my kids in every picture to hide my body, & I was so tired I really just wanted to fall asleep in a lounge chair rather than play with my kids.
Thankfully, right after that summer 2012 picture was taken I joined my first challenge group with my coach. I learned how to eat clean, meal plan, proper portion sizes, how to navigate the grocery store, & that taking 30 minutes for myself to exercise each day was not selfish...it is exactly what I needed to do to be the energetic, fun-loving mom I aspired to be.

Nearly 4 years later I am still living the lifestyle that I implemented during that first challenge group. It was not a fad or a quick fix...it is a way of living life to the fullest! I have the energy to keep up with my kids' busy schedules, I'm teaching them healthy habits, & setting an example by getting active every day.

Is it always easy? Heck no! That's why I'm so thankful that I am not in this alone. That is why I still run & participate in challenge groups each & every month....to keep myself in check & to spread the love of this lifestyle to other moms who are feeling lost in their own body.

If you look in the mirror & aren't sure you recognize the person back at you...
If you are craving to be able to run & play with your kids but just cannot seem to keep up...
If you simply want to feel your best & regain confidence....

Then join me April 25 for my Countdown to Summer accountability & fitness support group.

For the next 60 days you will get positive, uplifting support to reach your health & fitness goals in a private online community (a closed Facebook group). 

I will be your personal wellness coach through the group & beyond.  Even when the group ends you will be able to come to me with questions, concerns, or for continued support to maintain the amazing results you will achieve during our Countdown to Summer group.

I will provide you with weekly sample meal plans, tons of healthy recipes, daily tips, motivation, & troubleshooting to get over those stumbling blocks that have held you back in the past.

Most importantly, this group will provide you the accountability that you need to succeed.  Did you know that folks are 70% more likely to stick to a new workout routine if they have someone to support them & keep them accountable!  Set yourself up for success & join us today.

Group Requirements:
-You must commit to being an active participant in the group. 
Daily check ins are required to keep you accountable & on track to reach  your goals.
Accountable people are successful people!
-You must write down your goals & share them with me.
When you put your goals in writing you are more likely to stick to them.
-You must ask questions & reach out for help whenever you need it.
Use the resources in the group.
We fail together, we succeed together. 
I am here to help YOU!
-You must be doing a Beachbody home workout program of your choice.
I will help you find the workout that best meets your needs & goals.
-You must drink Shakeology daily for the duration of the group.
This superfood cravings buster has been an integral piece to my personal health & wellness for the past 3 1/2 years & I firmly believe in the benefits it provides.

Complete the application below & I will contact you within 24-48 hours.

Fill out my online form.
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Sunday, March 20, 2016

Chocolate Chia Pudding

Guilt free dessert recipe time!

 Combine the following in a mason jar or Tupperware with a tight-fitting lid:

👉 1 1/4 cups unsweetened coconut or almond milk
👉 1 Tablespoon pure maple syrup (you can add a tad more if you desire a little more sweetness)
👉 3 Tablespoons unsweetened cocoa powder (I used Hershey's Special Dark)...
👉 1/4 cup chia seeds

 Stir well. Put on the lid & shake. Refrigerate at least 4 hours or overnight & enjoy with fresh berries!

Click here for more clean eating recipes. 

Tuesday, February 2, 2016

What an amazing ride this life thing is...

Being a mom to four beautiful babies, I never really expected to feel comfortable in photographs, warm weather clothing, or even my own skin again.  I thought that I was going to be wearing frumpy mom jeans & flowy tops for the rest of my days.
I started working out & eating clean with the simple goal of getting out of my maternity gear before heading back to my classroom.  Not only did I fit back into my "normal" clothes, but they were too big & I had to buy some new, smaller clothes.
What's more...I actually had the energy to keep up with my 4 active kiddos.  I could work a full day teaching elementary school & still have energy to love on my own family.
I had a lot of my co-workers & friends asking me "how did you do it?" & I realized that I could help others take the mystery out of what had become second nature to me...simple, daily steps to healthy living.  I could provide the support & accountability that others needed to start & stick with a healthy lifestyle.  I could do this because I had been there.  I had walked that road.  I had had those struggles.  And I had finally found success.  No magic pills, no quick fixes...just small, daily decisions & actions that helped me to successfully lose 40 lbs & 20 inches.
Over three years later I am still as passionate about helping others as I was when I had my first transformation story.  I want to help other moms see the value in healthy living...not just to help them rock their favorite pre-baby jeans, but to live a healthy life for the benefit of their entire family.
What started with vanity turned into passion.  What started with me barely able to do one push up has turned into me teaching weekly PiYo Live classes.  What started as a goal to help just 10 people improve their health has turned into my opportunity to be my own boss, work from home, & change the lives of HUNDREDS of folks in my online accountability groups.
You don't have to be great to start, but to become great you must get started. 
If you are ready to take control of your health & fitness and start living a healthier lifestyle one simple step at a time, contact me today.  I am here to help with small, daily steps to simply healthier living for you & your family.

Monday, January 25, 2016

Fituary Support Group

It is easy to start the new year with excitement & big goals for your health & fitness. 
It is also easy to get side tracked & feel defeated.
Yes, even health & wellness coaches go through these struggles.
*Letting excuses creep in
*Winter blues
*3 feet of snow making you feel like a hibernating bear
I have started & re-started The Master's Hammer & Chisel twice now.  I am really enjoying the workouts.  I love the variety with workouts from two trainers & it is primarily weight training based, which is my favorite way to get my sweat on.  But in all honesty, I have fallen short in the nutrition department.  I let a lot of sweets & treats sneak in over the holiday season, thus leading to wicked sugar cravings rolling into January.  I know that minimizing those sweet treats is the key to my personal success in the past, but I have let the excuses & extra treats continue to invade my kitchen.  It's time to take back control, keep myself accountable & kick this sugar cycle, AGAIN.  I know that the majority of my results are going to come from what I eat.  It is time to hunker down & FOCUS!  After all, I have the Team Beachbody Success Club cruise coming up in March & I want to feel confident on that ship full of fellow coaches.
It's hard to admit when you have seen a bit of a backslide in your progress, but I know that I can overcome this hump & you can, too!
I am totally ready to shake this funk & I know the recipe that works, I just need a group of dedicated folks to join me on the journey.  We will keep each other accountable & motivated in a private, online support groups. 
I will provide tips to get back on track with your health & fitness (or how to get the ball rolling if this is all new to you). 
Healthy, fresh recipes that will brighten up your kitchen & energize your body to shake those winter doldrums. 
Sample meal plans, clean eating shopping lists, & advice on how to avoid temptations.
So if you feel like you have lost yourself in this blizzard, let's team up to uncover those healthy habits that will help us look great, feel great, & shed our "winter coats."
Apply today:

Fill out my online form.
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