Curried Cauliflower

Looking to add a little flair to your Thanksgiving spread this year?  Try this flavorful spin on cauliflower.

Oven-Roasted Curried Cauliflower

 

1 head cauliflower, cut into florets

2 Tbls. extra virgin olive oil

2 Tbls. curry powder

fresh ground black pepper & sea salt to taste

 

1. Preheat oven to 400 degrees

 

2. Toss cauliflower florets, olive oil, & spices in a large bowl until the florets are lightly coated.

 

3. Spread cauliflower florets in a single layer on a cookie sheet.

 

4. Bake for 20 - 25 minutes, stirring half way through.

 

Click here for more clean eating recipes your family will love.

 



Holiday Survival Guide - 21 Day Fix style

Did you know that the average American gains 12 pounds between Halloween & New Years?  Shocking, I know!  I always knew that my pants felt a little more snug around the holidays & that I was doing a little more indulging than usual, but it wasn't until I had a plan for accountability in place that I was able to reverse that trend.

 

 

The thing that worked (& still works to this day) to keep me in line with healthy habits on a daily basis is a challenge group.  A challenge group provides the support & accountability that most people are lacking when they are trying to get healthy & fit. 

 

For years I tried eating healthier, joining gyms, doing workouts on my own and after a few weeks I was usually back to square one...why?  Because I had no accountability.  Nobody checking in on me & supporting me when I was struggling to make healthier choices.  Then I joined a challenge group with my friend & coach - for the first time ever I was able to stick to the workouts, stick with the clean eating plan, and stay motivated - even during tough, temptation-filled times like the holidays!

 

Click here to read more about my transformation story.

 

Starting on December 1 I will guide you through 3 of the toughest weeks of the year to stay healthy with tips & tricks to enjoy those holiday parties & family gatherings but with a healthy balance!  We will put healthy habits in place now so you can roll into the new year & not need a resolution.  I will provide you with meal plans & healthy recipes - even cleaning up some of your holiday favorites!

 

Everyone in the group will be following the 21 Day Fix fitness & nutrition program.  This home workout has fun, 30 minute workouts that can help you loose 5-10 lbs. in just 21 days!  Even a busy mom of 4 like me can find 30 minutes to workout during the holidays.  My workouts are seriously what keep me sane at this time of year & are a great stress reliever!

*Results may vary & even if we simply maintain during the holiday season that is a big WIN in my book!!

The 21 Day Fix nutrition plan focuses on clean eating with an emphasis on proper portion size.  It even comes with handy color-coded containers to take the guess work out of how much you should be eating.  I provide you with meal plans that are color-coded to match the container so you can easily map out your meals for the week.  The guess work to clean eating is gone!

 

 

Additionally, group participants will replace one meal a day with Shakeology.  If you haven't tried Shakeology yet, I cannot say enough about it.  I have been drinking this amazing health shake for over two years now & do not go a day with out it.  Shakeology kicks my cravings for sweets to the curb, it aides my digestion, boosts my energy, & it tastes like dessert!  Shakeology is all natural, no yucky chemicals or artificial sweeteners.  It is so quick & easy - I personally love it for lunch because that is my busiest time of the day with my toddler.  Check out my favorite ways to make Shakeology here.

 

Are you ready to have the healthiest holiday yet?  Complete your application below & I will contact you via email.

 

 

 

 

 

 



Fill out my online form.

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Chocolate Waffles

 

It's my lovable, kind-hearted, rambunctious third child's 6th birthday & he requested waffles for breakfast. I surprised him with chocolate waffles - I typically have a "no chocolate for breakfast" rule, but you only turn 6 once, so I went for it.  Little does he know, I cleaned up the recipe!

1 cup whole wheat flour
1 cup wheat bran
2 Tbls. wheat germ
4 tsp. baking powder
1/4 tsp. sea salt
2 Tbls. dark chocolate, unsweetened baking cocoa powder

2 eggs
1 3/4 cup milk OR unsweetened almond milk
1 Tbls. raw local honey

1/2 cup coconut oil, melted OR unsweetened applesauce

🔄Combine all ingredients in a large mixing bowl until the batter is smooth.

 ▶️Follow the manufacturer's directions on your waffle iron for the amount of batter & cooking time for each waffle.

These breakfast treats don't need any syrup, but a smear of all natural peanut butter makes them super-extra-extraordinary. 😋

 

For more healthy recipes your family will love, click here.

Transformation Tuesday - Shout out to my girl, Judy!

Have you met my friend Judy?  Just a little over a year ago I was chatting with Judy about her goals to get into a regular exercise routine, cook healthier meals for her family, and drop a few pounds.  Judy had tried many things on her own, but needed some accountability buddies to keep her going day in & day out.  

Judy wasn't sure about joining a challenge group at first.  But I reassured her that everyone participating in the group was there for a common purpose - to improve their health & to support & motivate one another.  I told Judy that the group would be run in a closed Facebook group, so she did not have to share her trials & tribulations with the world, just the other group members & me, her coach.

Judy decided to go for it!  She liked the idea of learning about clean eating & weekly meal planning.  She was excited about the support & comradeship of the group.  Judy decided to try out Shaun T's Hip Hop Abs & Rockin' Body workouts (because who doesn't love dancing & having a good time while getting your sweat on!).  She started eating clean & replaced one meal a day with Shakeology.  There were ups & there were downs along the road, but Judy was starting to reap the benefits of her new, healthier lifestyle!  

One year & several challenge groups later Judy is continuing to exercise one a regular basis. She knows how to balance healthy eating & a little indulgence now & again.  Judy not only looks AMAZING, but she feels GREAT too!  She is setting a healthy example for her sons & rocking any outfit she chooses.  

I am over-the-moon PROUD of this sweet, caring lady.  Keep up the great work Judy!

Do you want to be the next great transformation story?  

Complete the application below & I will contact you with details about my upcoming groups.

Fill out my online form.

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How to pick the accountability group that will help you get healthy & stay on track this fall

There are lots of choices in life ... Coffee or tea, left or right, door one or door two, weights or cardio... 
This month I also have lots of options for folks looking for a support system to help get healthy & stay on track this season. 

Healthier by Halloween is a 21 day accountability & support group to get healthy habits in place with clean eating & daily exercise to get your holiday season started with healthy habits.   Everyone in this group will be using the 21 Day Fix fitness & nutrition program to learn about clean eating, proper portion sizes, and get moving with fun, 30 minute workouts.  
We just started prep week for this group on Oct. 13, so there is still time to join & not miss a beat!

 Boo-tiful Bodies are Built in October is a 60 day health & fitness challenge where you will learn about clean eating, incorporate regular exercise, & get the support & motivation you need to have a super-healthy autumn.  I will help you select the workout program that will best fit your needs & goals during this group.  I provide healthy meal plans & recipes for you to try, daily tips, motivation, support, & accountability. We'll work together to keep our hands out of the candy dish this Halloween & beyond!

Healthy Harvest Clean Eating group is a 30 day journey where you will learn how to incorporate clean eating habits into your lifestyle, make healthy meal plans, share clean eating recipes, and learn how to keep your eating on track over the holiday eating season. 

You cannot go wrong no matter what you chose, but which one will work best for YOU? Not sure? Submit an application below. I will contact you, answer all your questions, & get you set up for success!

Fill out my online form.

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Chicken & White Bean Soup

This soup was so good that I am psyched to eat the left-overs today!!  The entire family enjoyed it & hubby went back for seconds. 

Ingredients:

3 boneless, skinless chicken breasts

4 large carrots, peeled & cut into rounds

2 medium sweet potatoes, chopped into cubes

**2 cans of cannallini (white kidney) beans, drained & rinsed

2 cups baby spinach

1 large onion, chopped

1 - 32oz. box low-sodium chicken stock

2 tsp. ground cumin

2 Tbls. curry powder

1 clove fresh garlic, minced OR 2 tsp. garlic powder

2 tsp. black pepper

2 tsp. sea salt

**To give the soup a creamy texture put one can of the cannallini beans in the blender with a little water or chicken stock & puree until smooth. Whisk together with chicken stock.

Add all ingredients, EXCEPT the spinach, to the crock pot & cook on high for 4 hours or low for 6-8 hours.  

3-3 1/2 hours through the cooking process pull out the chicken breasts & cut into bite-sized pieces.  

I find this keeps the chicken moist & delicious.

 Return chicken to the crock pot & stir into the soup.  Add the spinach to the soup at this time as well.

For more family friendly clean eating recipes, click here.

Banana & Oats Trail Mix Cookies

In truth these cookies came about because my toddler peeled all the bananas left in the fruit bowl yet turned out to be a delightful treat.

My little helper already peeled the bananas so I just had to mash them up & he helped me mix up all the ingredients.

~3 ripe bananas, mashed

~1 1/2 cups old fashioned oats

~1/2 cup almond, cashew, & dried cranberry trail mix 

(I used the Archers Farm brand from Target)

~1 1/2 tsp. ground cinnamon

After mixing all the ingredients well I used my mini scooper to make perfectly portioned cookies.  You could also use a rounded tablespoon.

I placed the cookies on a cookie sheet & baked them at 350 degrees for 15 minutes.

For more clean eating recipes your family will love, click here.