Moroccan-Spiced Carrot & Cauliflower Salad

This fresh, flavorful salad is a lovely side dish on its own or can be a tasty addition to a bed of greens.  The ingredients are few, the preparation is simple, but the flavor is BIG. 

Ingredients

3 large carrots

1 head cauliflower

2 lemons

1/4 cup extra virgin olive oil

1 teaspoon ground cumin

1 teaspoon paprika 

1/2 teaspoon cinnamon

1 Tablespoon parsley

1 Tablespoon garlic powder

1 teaspoon sea salt

10-15 grinds of fresh black pepper

Directions

1. Shred carrots (I used my food processor with the shredding attachment & it took less than a minute.)

2. Remove the stalk & cut cauliflower into small florets.  Combine in a large bowl with shredded carrots.

3. In a separate bowl combine the juice from the lemons, olive oil, & spices.  Whisk or use an immersion blender to combine well.

4. Pour dressing over carrots & cauliflower.  Stir until all pieces are coated in the dressing.

5. Store in a resealable container & allow to marinate in the refrigerator for 1-2 hours, though it will taste great for several days after preparing. 

Click her for more flavorful, healthy dishes.

Time for a Do-Over

Sometimes, even when we know better, we do things that are not in our best interest. We let old, unhealthy habits slip back in. It is not a malicious act, we aren’t purposely trying to harm ourselves...but we get lazy, we let down our guard, we go back to old “comfortable” ways.

When I started my health & fitness journey years ago a huge hurdle for me was eliminating my late night snacking habit. I was eating mindlessly, binging on empty-calorie carbs, satisfying my sweet tooth.

Recently I have found myself slipping back into some of those old eating habits & when I went to put on my skinny jeans the other day the reality of my actions hit me like a ton of bricks. I felt like a stuffed sausage.

Time to get back to what I know is best for me. Time to eliminate unhealthy habits, again. Time to feel my best once again.

Time for a FRESH START.

Who wants to join me? Click here.

Healthy Living 101

It can be scary committing to something new - a workout, a health regimen, an accountability group...

but what if you could try it out for just one week first?

In Healthy Living 101 I introduce you to the healthy habits that have helped me succeed for the past 5 years - meal planning, simple nutrition, home workouts, my favorite craving-busting superfoods shake, & coach support.

You get to test drive this healthy lifestyle for seven days & see if it is something you feel like you could commit to long-term before making a big investment.

Healthy Living 101 is run through a private Facebook group where I will guide you step by step on how to make a meal plan, navigate the grocery store,  & read labels to make healthier food choices.  

I help you make the most of your home workouts, give you daily tips like how to minimize sore muscles, smash food cravings, & step up your hydration.

I keep you motivated, on-track, & accountable!

Everything that I do in my month-long accountability groups, but in a condensed version to see if this lifestyle will work for you.

Who can benefit from Healthy Living 101?

This program is perfect for folks looking to start a health & fitness routine for the first time.  

The Clean Week workouts are great for beginners and the nutrition plan is easy to follow.  The tips & support you receive in the private Healthy Living 101 support group will help you lay the foundation for new healthy habits.

But you don't have to be new to health & fitness to benefit from Healthy Living 101.  Maybe you just got off track with your routine or you are looking to try something different, this gives you the opportunity to test drive a home workout & accountability routine before making a longer commitment.  The Clean Week workouts include an intensifier - someone showing you how to take each move to the next level & challenge yourself.

What do you get when you join Healthy Living 101?

~One on one coach support from me to help you set goals, troubleshoot, & navigate through cleaning up your nutrition & workout habits.

~14 days of FREE access to the Clean Week workouts on Beachbody On Demand.

~The Clean Week nutrition guide.

~7 Day Shakeology sampler (vegan options available)

~Sample meal plans & recipes.

~Access to our private Healthy Living 101 Facebook group that can only be accessed by group participants (nobody else will know you are in this group or see your posts).

How do I join Healthy Living 101?

Send me an email at jessicahrbek@gmail.com with the subject line "Healthy Living 101."  I will get you set up in our private group & get you set up with the materials you need.

Pumpkin Overnight Oats

This was my first attempt at overnight oats & WOW! That was delicious! Added bonuses - it was super easy to make + it was ready & waiting for me this morning. 🌞

In a mason jar layer:

1/4 cup raisins

1/4 cup pecans

1/2 cup old fashioned oats 

1/2 cup pumpkin purée

1 tsp. cinnamon 

1/4 tsp. ginger

1/4 tsp. allspice 

1/4 tsp. ground cloves

Top with unsweetened almond milk until oats are just covered (approximately 3/4 cup)

Put the lid on the mason jar, stick it in the refrigerator, & enjoy in the morning. Stir ingredients together before eating. 🥄

If you'd like more mouth watering pumpkin & fall inspired recipes, cocktails, beauty tips, & fun fall activities check out my Flavors of Fall event on Facebook. It starts Monday, September 25, 2017!

Crockpot Spaghetti Squah

Do you have a busy week ahead? Wondering how you are going to get dinner made?
Try this!

💛Poke some holes in a spaghetti squash with a fork.

💛Put the squash in the crock pot.

💛Set the crockpot to low & cook for 6 hours. 
*no need to add water or anything else!

💛When you get home, cut open the spaghetti squash, remove the seeds, & shred with a fork.

💛Warm up a jar of clean pasta sauce (clean=minimal ingredients, no added sugars - think tomatoes, basil, garlic, olive oil, sea salt, pepper).

💛Combine the spaghetti squash with the squash & viola! Dinner is served with very little effort needed.

Below are two of my favorite store bought pasta sauces that are totally clean eating approved!

Classic & Flavorful...the kids like this one best.

This one has a bit of a kick to it...my personal favorite!

Click here for more healthy, family-friendly recipes

Every choice you make should ENHANCE your life...

Did you ever come upon a picture of yourself & say "was that really what I looked like?!?"

When I saw the 2010 pic pop up in my memories I was like "WHOA!" Then something my coach said on a call today hit me like a ton of bricks & immediately took me back to that 2010 picture...

What you are doing {in your career, relationships, personal care, etc} should be ENHANCING your life.

❤️Find a career that you love & you're passionate about...Don't be a slave to your job.

❤️Find a lifestyle that energizes you, that makes you feel strong & confident...Don't stick with a "diet" that makes you feel miserable.

❤️Surround yourself with people that lift you up, make you better, & keep you smiling....Drop the people who drag you down with their negative attitudes.

In 2010 I was unhealthy, exhausted, felt stuck in a job that gave me stress out the wazoo. 😣

Today I am healthy, happy, energized, independent, I'm my own boss, & helping others to change their lives one simple step at a time. 😍

How will you enhance your life today???

Looking for simple steps to a healthier lifestyle?  Check out my upcoming Amaze Yourself! health & fitness group or my 5 Day Fitness Freebie.

Interested in helping others live a healthy & fulfilling life?  Learn more about the Coaching Opportunity & how to join my team.

5 Day Fitness Freebie

Commitment can be scary!  What if you don't like the program?  What if you just aren't feeling the vibe?  What if this just isn't a good fit for you?

Now is your opportunity to take a FREE 5 day sneak peak into what my health & fitness accountability groups have to offer but with no commitment & no worries!

What you will get in the 5 Day Fitness Freebie:

-Access to a brand new workout program (A Week of Hard Labor) + the entire Beachbody On Demand Library for two full weeks
-A 5 day meal plan
-Access to my private accountability group
-Daily motivation, tips, fun, & support from your new wellness coach - me :)

How do you join this 5 Day Fitness Freebie?

Step 1: Click here to join the private 5 Day Fitness Freebie group on Facebook.

Step 2: Sign up for a FREE membership - giving you access to A Week of Hard Labor + the entire BOD library for 14 days.

*Step 3: Take your results from the 5 Day Fitness Freebie to the next level.  Get a 3 Day Refresh (plant based cleanse) to do after we complete the week of workouts & meal plan.

If you have any questions about the 5 Day Fitness Freebie or my health & fitness groups contact me at jessicahrbek@gmail.com or find me on Facebook at Fit Momma of Four.

Learn at Lunch - Coaching Opportunity Call

See that smile in 2012? It doesn't appear to be much different than the smile today...but it totally was.

That 2012 smile was strained, stressed, totally putting up a fake front. That was my last first day of school. I loved my students, I loved actually teaching...but I was in a totally toxic environment at my school at the time, was forced to change grade levels with notice as I had been basically walking out the door to have a baby just a few months earlier, I was basically working to pay my babysitter. Yeah, fake smile.

2017 - I still get to be a teacher of sorts & help people change their lives...but now I'm helping the Mommas regain their energy. I'm coming up with easy meal planning tips & recipes to make family dinners both simple & healthy. I support my customers to build healthy habits & learn a lifestyle that will enable them to feel their best for the long-term. ❤️ Added bonuses:

⭐️I get to do it all from the comfort of my favorite chair while my kiddo are at school.

⭐️At the end of the day I still have energy & patience for own kiddos.

⭐️My kids are learning healthy habits from the example I have set forth.

2017- 💯 % real smile 😁

Want to learn more about what I do?

Join me on Aug. 29 at noon for a Learn while you Lunch Q&A. I'll answer all your questions about coaching & why I have a real smile on my face every day.

Send an email to jessicahrbek@gmail.com with "Learn at Lunch" in the subject line to receive the link to the call.

*Open to non-coaches only.

Taco Breakfast Scramble

Last night we had tacos. Yum!
This morning I turned those left-overs into a Breakfast Fiesta!

Taco Breakfast Scramble

Ingredients:
1 Tbls. extra virgin olive oil
1 Tbls. onions, chopped
1/4 cup tomatoes, chopped
1 cup left-over taco meat (I always make mine with black beans & corn added in)
1 large handful baby spinach
2 eggs, lightly beaten
Sea salt & pepper to taste

Directions:

1. Sauté the onions in the olive oil on medium heat.
2. Add taco meat and tomatoes, heat through.
3. Stir in baby spinach and cook until wilted.
4. Add in eggs, sea salt, & pepper. Combine well with all ingredients and sauté until eggs are cooked through. Stir frequently.

Ole!

Click here for more clean eating recipes.

Change Your Life, 5 Seconds at a Time

A few years ago I had never picked up a "personal development" book or listened to a podcast of any kind.  Now personal development is a non-negotiable part of my day.  I have learned that feeding my brain & fueling my spirit helps me to be more creative, more helpful, & most effective at everything I do.  A few weeks ago I listened to an episode of The School of Greatness podcast where Mel Robbins was a guest.  Before the episode was over I was on Amazon ordering her book.

This past weekend I read  The 5 Second Rule by Mel Robbins.  Within a few hours I knew that the technique taught in this book could be *game changing* for the participants in my health / fitness groups.  It is simple, to the point, & easy to implement. 

I also know that whenever you are starting a new journey you are much more likely to succeed when you have a community of support.  So why not combine the best of both worlds & run a book study + health / fitness accountability group all rolled into one?!?

Beginning on March 20 we will work together, read & discuss, set goals, sweat, meal plan, & have a lot of fun learning how to be the best version of ourselves...5 seconds at a time.

This group will run from March 20 - April 23.

What you can expect from me, your coach:

*Daily motivation & tips.

*Weekly meal plan suggestions & healthy recipes.

*Support to help you set SMART goals & guidance to achieve those goals.

*1:1 support to help you find effective solutions.

*Fun, friendly competition & prizes.

Your responsibilities as a group participant:

*Daily group participation.

*Read The 5 Second Rule & share your thoughts.

*Commit to a Beachbody home workout program.

*Replace one meal / snack daily with Shakeology.

*Be open to trying new things & giving your full effort every day.

Are you ready to Change Your Life, 5 Seconds at a Time?

Complete the application below.

*Space is limited.*

Fill out my online form.

There are tons of Wufoo features to help make your forms awesome.

Coconut Banana Oat Cakes

NEW RECIPE
Perfect for when you want to be transported to a tropical island right at the breakfast table.

Coconut Banana Oat Cakes

Ingredients:
2 ripe bananas, smashed
2 whole eggs + 3 egg whites, lightly beaten...
1/3-1/2 cup unsweetened coconut flakes
1/2 cup uncooked rolled oats
1 tsp. vanilla extract
1 tsp. cinnamon
a dash of sea salt
Coconut oil

Directions:

1. Combine mashed bananas & eggs + egg whites.
2. Add remaining ingredients & mix well.
3. Place 1 tsp. coconut oil in skillet on medium / medium-low heat.
4. Pour approximately 1/4 of the mixture into skillet & allow to cook for about 1 minute per side.

Serve with fresh fruit & your favorite beverage for a mental vacation. The sweetness from the bananas & coconut eliminate the need for syrup.

Share this with a friend who enjoys tropical flavors.

Click here to find more delicious recipes.

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.

Ingredients:

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

Directions:

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.

Click here for more healthy family-friendly recipes.

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.

Ingredients:

-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

Directions:

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.

For more healthy eats, click here!

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?

Join the Finish Strong Challenge to end 2016 on a healthy note!

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!

Ingredients:

-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

Directions:

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.

Click here for more healthy recipes.

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.

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.
✔️Enjoy!

Click here for more clean eating recipes

Click here to learn more about my Simple Summer Solutions accountability group

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)

Directions:
~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
✔️housework
✔️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 taste

Directions:

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.

Click here for more clean eating recipes.