Clean Eating Snacks

Let's talk about snacking...we all do it & we should! Eating every 2 1/2 - 3 hours will keep your metabolism burning throughout the day. Look at the total calories you need for the day & make a plan as to how you will divvy up those calories between meals & snacks. You will most likely end up with 1 or two snacks a day that should be around 100 calories. Now you could easily grab for one of those "100 calorie packs" of cookies, crackers, chips etc. that are so popular right now. But stop & look at all those gross ingredients...salt, sugar, oils, & a bunch of junk that I'm not sure how to pronounce. It will stave off your hunger for about 1/2 hour & then you'll be scrounging for something else to eat.
Instead reach for some fresh, natural foods (whose ingredients are minimal & you can pronounce all of them) & feel good about what you are FUELING your body with. Combine a complex carb (fruit or veggie) with a protein to keep you full longer & to keep your metabolism burning! Reach for some plain Greek yogurt & fresh berries, celery & natural peanut butter, raw almonds & an apple, fresh veggies & 2 Tbls. hummus, or even Shakeology. All of these are around 100-150 calories & will be much more satisfying than those chips & will be good for your body!
What healthy snack will you swap out your 100 calorie pack for today???

Kale chips

I love how Luke has no preconceived notions about foods. While the older kids thought these kale chips looked funny & were not eager to try them, Luke dug right in! He kept pulling on my leg to feed him more! The big kids finally gave in & once they got past the looks, they enjoyed the flavor.  So trust me, you like them!!

Kale Chips
-Clean & dry 1 head of kale
-Take the ribs out of the kale & cut or tear into 1 1/2 inch pieces 
-toss in 2 Tbls. Olive oil & a sprinkle of sea salt
-bake 20-30 mins. at 275, stirring half way through

Focus T25 - Days 3 & 4

Days 3 & 4 of Focus T25 proved to be challenging for me.  After four kids my core is not the strongest part of my body & there was a LOT of challenging core work in Total Body Circuit & Ab Intervals.  I am definitely feeling sore, but I know that soreness means my muscles are being worked & my body is changing!  I honestly haven't felt this sore in a long while.  I was getting comfortable, a bit TOO COMFORTABLE, in my regular workout routine & had hit a plateau.  I knew it was time to switch things up & Focus T25 came at just the right time.  I am thankful for the challenge & excited to take this journey right along side the challengers in my Beachbody Challenge group. Interested in starting your own fitness journey?  Email me at jesshrbek@beachbodycoach.com

Veggie-Loaded Turkey Meatloaf

Looking for a little comfort food flavor with a healthy flair? Try this

super-moist, veggie-loaded turkey meatloaf!
1 lb. lean ground turkey
1 medium onion, finely diced
1 cup finely diced or shredded carrot
1/2 bell pepper, finely diced
2Tbls. tomato paste
1/4 cup wheat germ
1/4 cup ground flaxseed
1 Tbls. dried oregano
1/2 tsp. red pepper flake
1 Tbls. Garlic powder (or one pressed garlic clove)
Salt & pepper to taste

For the glaze on top combine 2 Tbls. Tomato paste, 1 Tbls. Blackstrap molasses, 1/2 tsp. garlic powder, & a few grinds of black pepper. Spread on top of the meatloaf & you are ready to bake!

Mix all ingredients until well combined & press into a lightly sprayed loaf pan. Top with the glaze & Bake at 375 for one hour or until the center temperature reads 165 on a meat thermometer.

Marinated Venison (or Beef) Medallions

This one is a shout out for my Daddy, brother, & all my other hunting friends out there.
Marinated Venison Medallions with Onions & Mushrooms
4 venison steaks*, trimmed & cut into medallions
1 medium onion, diced
8oz. button mushrooms, sliced
1/2 cup balsamic vinegar
1/4 Worcestershire sauce
1 Tbls. garlic powder
1/2 Tbls. Dried oregano
Fresh ground black pepper to taste.
Combine ingredients in a large glass baking dish, allow to marinate at least 1 hour. Then bake at 325 for 1 hour.
*you could substitute beef steak if you prefer.

Lemon Pepper Chicken

I love the light, fresh taste of lemon juice in just about any dish.  In this recipe I use fresh-squeezed lemon juice as the base for a marinade for boneless, skinless chicken breasts but you could easily use this same marinade for fish as well.

2 boneless, skinless chicken breasts, cut in half to adhere to proper portion size
The juice of one lemon
Fresh ground black pepper, to taste
1 tsp. salt
2 tsp. garlic powder or 1 clove fresh garlic, pressed
2 Tbls. extra virgin olive oil

Mix ingredients in a small bowl & pour on top of chicken (or fish).  Allow to marinate about 1 hour, covered in the fridge.  You can then cook your meat on the grill (medium high heat - approx. 5 to 6 minutes per side) or bake in the oven (30 mins at 375 degrees).

Pizza + salad = Pizzalad!

I was inspired by a group of recipes in the latest issue of Eating Well magazine to create this tasty dinner treat... Pizzalad!
Crust- dissolve 1 tsp. quick rise yeast & 1 tsp. sugar in 2/3 cup lukewarm water. Stir in 1 1/4 unbleached all purpose flour, 3/4 whole wheat flour, & 1/2 tsp. sea salt. Knead on a lightly floured surface for approx. 10 mins. Place in an oiled bowl & turn to coat. Cover the bowl with a clean towel, place in a warm spot, & allow to rise for approx. 1 hour, until doubled in size. 

Place oven rack in the bottom third. Place pizza stone on the rack. Preheat to 500 for 20 mins.
Roll out dough on a lightly floured surface (12-14 inches). 

Top with 1 Tbls. olive oil, garlic powder/ fresh pressed garlic, fresh ground black pepper, & a dash of red pepper flakes. Tear 4 slices of Proshotto & sprinkle on top. 

Place on a pizza board or the back of a cookie sheet for transfer to the pizza stone.
Bake for 10 mins.

Remove from oven & top with thin slices of Romano cheese & baby arugula that has been tossed in homemade Italian dressing.*

*Combine in a shaker 1/2 cup red wine vinegar, 1/4 cup canola oil, sea salt, garlic powder, fresh ground black pepper, dried oregano & basil. Shake well.

Focus T25 - Day 2

Day 2 of Focus T25 in the bag! My alarm did not go off this morning, so my workout had to wait until the baby's nap time.  Thank goodness it is only 25 minutes & the other kiddos are old enough to occupy themselves for that length of time.  My daughter was even my photographer for today.  
I usually work out first thing in the morning on an empty stomach, so working out shortly after lunch was not the most comfortable feeling, but I made it through.
I feel like I was closer to "nailed it" today, until the last 2 mins. when my legs wanted to fall off.  As they say, if it doesn't challenge you it won't change you! Right?!?  Thank you Shaun T. for the stretching portions of the Speed 1.0 workout...they helped me breath & gave me the ability to really focus on my form for the speed intervals.
I also remembered to take my "before" pics today, which I had forgotten yesterday.  I can't wait to see how this program changes my body!

Focus T25 - Day 1

My Focus T25 journey began this morning & after just one workout I can honestly say I AM HOOKED!  Alpha Cardio was no joke!  25 minutes, all out, no breaks.  I was somewhere in the middle of "nailed it" & "barely made it"....we'll call it "barely nailed it!"  LOL  I loved getting my workout done in just 25 minutes & feeling like I had REALLY worked!  I worked up a serious sweat & definitely "felt the burn" in just 25 minutes.

Time for a U-Turn

So I have a confession.  This past week was a train wreck in terms of my health & fitness.  I missed more workouts than I got in, I made poor food choices on several occasions, I did not keep myself accountable.  In the past this is where I started down a slippery slope.  I would let a few bad days turn into an excuse to slack for the next few weeks, which would in turn throw me completely off track & eventually throw in the towel all together.
These days the story is different.  I am making a U-TURN!  I am putting the mis-steps of last week behind me & turning back to the ways that I KNOW lead to SUCCESS.  I made my meal plan for the week.  I did my grocery shopping so my kitchen is stocked with clean, healthy foods.  Tomorrow I start a new workout program, Focus T25.  I looked at my workout schedule so I know which workout I'm doing, when I'm doing it, and where I'll be working out.  I will keep myself accountable by posting my workouts & meals on my Fit Momma of Four Facebook page.
Follow my journey this week & beyond at facebook.com/FitMommaOfFour and here a jhrbekfitmommaoffour.blogspot.com.

A new adventure - Focus T25

On July 22 my husband & I will be embarking in a new fitness adventure, Focus T25.  I am going outside of my "Chalene box" as I call it, & trying something new and different. Now don't get me wrong, I still LOVE Chalene Johnson's workouts, ChaLEAN Extreme & Turbo Fire, but it's time to challenge myself...and I'm bringing my hubby along for the ride!  So follow our progress & transformations right here.  We will post before, during, & after pictures.  We will give you our honest opinion of this new program.  If you'd like to join us in trying Focus T25 just email me at jessicahrbek@gmail.com & I'll be happy to share more info!