Thursday, October 16, 2014

Spaghetti Squash Pasta Boats - 21 Day Fix Recipes - Vegan!


I LOVE pasta -- and pretty much all carbs!!  It makes it a little tricky only being able to have two yellow containers a day on the fix, so I have been experimenting with healthy vegetable alternatives!!  Check out my Zucchini Spaghetti recipe with a Hearty Lentil Marinara!!





Ingredients:


  • Spaghetti Squash, cut in half, seeded, and roasted
  • Tomato Sauce
  • Extra Virgin Olive Oil
  • Fresh Ground Sea Salt & Black pepper, if desired
  • Garlic Powder
  • Fresh Basil
  • Non-Vegan Option:
    • mozzarella or parmesan, shredded, broiled until bubbly!
Directions:

  1. Roast your Squash (Click for my step-by-step Roasting Spaghetti Squash 101 !)
  2. Once Squash is cooked, empty each half with fork through the inside squash into spaghetti like strands into a bowl.  (I like to let it sit for a second so I can drain any excess water!)
  3. Add and thoroughly combine desired amount of made my Tomato Sauce sauce (I won't cry if you got a good brand like Muir Glen!) along with any additional Garlic Powder, Sea Salt and Black Pepper, to taste.
  4. Return to squash skins.  Top with additional tomato sauce and optional mozzarella or parmesan, if desired.
  5. Garnish with fresh basil, and enjoy!!

Tuesday, October 14, 2014

My Transformation Tuesday :)


I usually don't lost too many #TransformationTuesday pictures  ...  but when I opened up timehop yesterday, I was blown away and filled with so many different emotions!
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I barely played sports, or was ever very active.  I look back and think " Wow that's  what I looked like at 19 and for so many years?!"  It isn't so much embarrassing as it is empowering and motivating for me!  To think back to those days where I ate fast and unhealthy foods, rarely stepped foot in a gym, worked 60+ hours a week, drank and partied with Bud Heavy & Jack Daniels!!  I was living a fun and happy life .......... or so I thought!!
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I cleaned up my act with the partying (thankfully) and lost a little weight from just not consuming those HUGE amounts of empty calories. Then by 2010, I was living in Detroit just down in the dumps, depressed, barely ate, and when I did, it wasn't healthy!  I dropped a TON of weight and TODAY I have gained some (which is fine because most of it is muscle ;) ).
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I have finally started to feel comfortable in my own skin, it's been a long ride already --  but the last year since I got my first Beachbody program and joined my first challenge group, I gained the support, confidence, accountability, energy!!
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I would have quit during the first week had it not been for my amazing coach  and the challenge group!! 
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It's NEVER  too late to change the direction you're heading - the possibilities are endless and becoming a Health & Fitness Coach has changed my life in SO many incredible way!! **New group  just started,  message me today -- I want to help change your life and pay it forward!!**
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Sunday, October 12, 2014

Get Fixed and Fit for Fall -- Challenge Group now accepting applictions!!

"Success will never be a big step in the future, Success is a small step taken just now." -Jonathon Mrtensson

Of course it is much, much easier to just look at pictures online or in magazines and think to yourself "I really wish I could look like that!" But actually putting in the work to get closer to your goals is sometimes the fire that I lack -- until my first challenge group where I stayed on track and accountable thanks to my amazing coach and other challengers! If it weren't for that last summer - I would still be unhappy and out of shape - guaranteed! 

Now what I want is YOU to give ME 21-30 days of your time! If you are willing to stick to the plan, and step a little out of your comfort zone, the hard work and effort will pay off!! All you need to do is get a Challenge Pack and join my Challenge Group - the fun begins *next week* !!

If you are unsure about this "Shakeology stuff" that I have drank daily for over a year and am constantly taking pictures of -- DON'T!! You will most likely fall in love with it like I have!! Just try it for 30 days, you can use the entire bag of it, and still get your money back if it isn't right for you!

What are you waiting for?! Let's Rock It Out!! Join my team and let's DO this!!
Message me for more details -- spots are filling up for the Rocktober Challenge!!

Fill out an app to get the process rolling, and read a little more about what Challenge Groups are all about!!

Saturday, October 11, 2014

*Agave Nectar* -- Baking Substitutions!!


Agave nectar may substituted for part or all of the sugars or liquid sweeteners in many recipes. Drinks, salad dressings, sauces and many desserts are among the easiest substitutions. More experimentation may be necessary when substituting for sugars in recipes containing precise chemistry - for example, cooked candies and some baked goods.

Candy recipes like toffees and nut brittles rely on chemical reactions provided by refined sugars which may be disrupted by substitutions. It may be possible to substitute, but ratios could take some tinkering to produce optimum results.

Similarly, recipes for baked goods containing white sugar may be too sensitive to changes in the moisture level of ingredients. If replacing all the sugar in a recipe (while reducing liquids) does not produce good results, try replacing only half the sugar with agave nectar.
Substituting Agave Nectar for Liquid Sweeteners
Honey
Replace each cup of honey with one cup of agave syrup.
Maple Syrup
Replace each cup of maple syrup with one cup of agave syrup.
Brown Rice Syrup
When replacing a cup of brown rice syrup, use 1/2 to 1/3 as much agave, and increase other liquids in the recipe by up to 1/2 a cup.
Corn Syrup
When replacing a cup of light corn syrup, use 1/2 as much agave, and increase other liquids in the recipe by up to 1/3 of a cup. Like corn syrup, agave nectar will not crystallize.
Substituting Agave Nectar for Granulated Sugar
White Sugar
For each cup of white sugar replaced, use 2/3 of a cup of agave and reduce other liquids by 1/4 to 1/3 cup. This substitution will also work for Demerara Sugar, Turbinado Sugar, Evaporated Cane Juice, or Sucanat.
Brown Sugar
For each cup of white sugar replaced, use 2/3 of a cup of agave and reduce other liquids by 1/4 cup. Because the moisture content of Brown Sugar is higher than that of white sugar, liquids may not have to be reduced as much when substituting agave nectar.
Other Considerations
Agave syrup may cause baked items to brown more quickly, so reduce oven temperatures by 25°F is and increase baking time slightly.

Friday, October 10, 2014

Roasting Spaghetti Squash 101


Spaghetti Squash has become one of the staples in my house since I started my journey with the 21 Day Fix!  It is so delicious, simple, and such a GREAT substitute for regular pasta!!  It is so versatile as well -- I can't wait to come up with some more Fix Approved Spaghetti Squash recipes for you all :)
So here is how I like to do it -- and I hope you enjoy!! 



What You Need:


  • Spaghetti Squash
  • Extra Virgin Olive Oil
  • Garlic Powder
  • Fresh Ground Sea Salt & Black Pepper

 What You Need To Do:

  1. Preheat oven to 375 degrees.
  2.  Cut in half lengthwise and use a spoon to scoop out seed.
  3.  Use a brush to lightly coat with EVOO, then sprinkle fresh ground black pepper and salt, and garlic powder.
  4. Lay hollow side down on cooking sheet with parchment paper (for easy clean up!).
  5. Cook in preheated oven for 35-40 minutes depending on size of squash

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$119.95 + $10 shipping
Shakeology
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21 Day Fix Approved Recipes - Red Container

Hard-Boiled Eggs
Makes 1 serving, 2 eggs each

  • 2 large eggs
  • Cold Water
  1. Place eggs in saucepan and add cold water to cover eggs by one inch.
  2. Bring water just to a boil over high heat.  Remove from heat, cover, and let stand for 12 minutes.
  3. Remove from hot water and serve warm or rinse in cold water until cool.
*Sprinkle eggs with Smoky Southwestern Seasoning (see approved seasonings page)


Scrambled Eggs
Makes 1 serving, 2 eggs each
  • Nonstick cooking spray
  • 2 large eggs, lightly beaten
  1. Heat nonstick skillet lightly coated with spray over medium-low heat.  Add eggs; cook, stirring occasionally for 3 to 5 minutes, or until eggs are set.
*Add dash of All-Purpose Seasoning (see approved seasonings page) in the lightly beaten egg before cooking.


Poached Eggs
Makes 1 serving, 2 eggs each
  • 1 cup water
  • 1/2 tsp. fresh lemon juice (or white vinegar)
  • 2 large eggs
  1. Place water in medium saucepan and bring to a boil over medium-high heat.  Add lemon juice; reduce heat to maintain a gentle boil.
  2. Break eggs into a small bowl.  Hold bowl close to the water's surface and slip the eggs, one by one, into the water.  Cook until whites are completely set and yolks begin to thicken, about 5 minutes.  Gently lift eggs out of water; keep warm.

Cumin Tempeh Strips
Makes 1 serving
  • 5 oz. soy tempeh
  • 1 tsp. olive oil
  • 1 dash ground cumin
  • 1 dash smoked paprika
  • Sea Salt (to taste)
  1. Cut tempeh into strips; drizzle both sides evenly with oil.
  2. Season both sides of tempeh strips evenly with salt, cumin, and paprika.
  3. Heat medium skillet over medium heat.
  4. Cook tempeh for 2 to 3 minutes on both sides.

Baked Chicken Breast
Makes 1 serving
  • 4 oz. raw chicken breast, boneless, skinless
  • 1 tsp. olive oil
  • All-purpose Seasoning or Smoky Southwestern Seasoning (to taste; optional) (see approved seasonings page) 
  1. Preheat oven to 375 degrees F.
  2. Place chicken in ovenproof dish.
  3. Drizzle with olive oil.  Season with All-Purpose Seasoning or Smoky Southwestern Seasoning (if desired).
  4. Bake for 15 to 20 minutes or until chicken is no longer pink in the middle and juices run clear.  
*Cooking times may vary depending on the thickness and weight of the chicken breasts.  Cook chicken breast for the following times:
3 to 6 oz. - 15 to 20 minutes
7 to 12 oz. - 18 to 25 minutes
13 to 16 oz. - 20 to 30 minutes
You can also season chicken with lemon or lime juice and dry herbs like rosemary and thyme.


White Fish
Makes 1 serving
  • 4 oz. raw white fish (such as cod, tilapia, halibut, etc.)
  • 1 tsp. olive oil
  • All-Purpose Seasoning or Mediterranean Seasoning (to taste; optional) (see approved seasonings page)
  1. Preheat broiler to high.
  2. Drizzle with oil.  Season with All-Purpose Seasoning or Mediterranean Seasoning (if desired).
  3. Broil fish for about 3 to 4 minutes on each side or until fish is opaque and flakes easily when tested with a fork.
*Cooking times may vary depending on the thickness and weight of the fish.  Cook fish for the following times:
4 to 6 oz. - 5 to 7 minutes on each side
7 to 12 oz. - 6 to 9 minutes on each side
13 to 16 oz. - 7 to 10 minutes on each side
You can also season fish with lemon or lime juice and dry herbs like dill and basil.


Beef
Makes 1 serving

  • 4 oz. raw beef (such as flank steak, beef sirloin, beef tri-tip, etc.)
  • 1 tsp olive oil
  • All-Purpose Seasoning or Smoky Southwestern Seasoning (if desired) (see approved seasonings page)
  1. Preheat grill or broiler to high.
  2. Drizzle with oil.  Season with All-Purpose Seasoning or Smoky Southwestern Seasoning (if desired).
  3. Grill or broil beef for about 4 to 5 minutes on each side for medium rare, or 6 to 7 minutes on each side for medium.  Remove from heat, let stand for 5 minutes.
*Cooking times may vary depending on the thickness and weight of the beef.  For medium-rare, cook beef for the following times.
3 to 6 oz. - 4 to 7 minutes on each side
7 to 12 oz. - 6 to 9 minutes on each side
13 to 16 oz. - 7 to 10 minutes on each side
You can also season beef with garlic and dry herbs like sage and parsley.


All recipes on this page are from the 21 Day Fix Eating Plan Book by Beachbody.

21 Day Fix Recipes - Green Container

Mixed Veggies Stir Fry
Makes 1 serving
  • 1 tsp. olive oil
  • 1/4 cup chopped asparagus spears
  • 1/4 cup chopped red bell peppers
  • 1/4 cup chopped carrots
  • 1/4 cup chopped onions
  • 1/2 tsp Mediterranean Seasoning or All-Purpose Seasoning (see approved seasonings page)
  1. Heat oil in medium skillet over medium heat.
  2. Combine asparagus, pepper, carrots, onions, and Seasoning.
  3. Cook vegetables in skillet, mixing frequently for 2 to 3 minutes or until crisp tender.
*Add fresh ginger for "free" for extra flavor.


Sauteed Kale
Makes 1 serving
  • 1 tsp. olive oil
  • 1/4 cup chopped onion
  • 2 cups chopped raw kale
  • 1/2 tsp. All-Purpose Seasoning (see approved seasonings page)
  1. Heat oil in medium skillet over medium heat.
  2. Cook onion, stirring frequently for 2 minutes or until translucent.
  3. Add kale and Seasoning; continue cooking for 3 to 5 minutes or until kale is wilted.


All recipes on this page are from the 21 Day Fix Eating Plan Book by Beachbody.

21 Day Fix Approved Recipes - Seasoning Mixes

Add a little extra flavor to your dishes!  You can use them as a rub for roasting or grilling chicken, meat or fish, or use them to spice up ground chicken, turkey, or beef.  You can also use these mixes to flavor rice, lentils, beans, quinoa, and vegetables!

**These mixes are all-you-can-eat for the 21 Day fix!

All-Purpose Seasoning
  • 4 tsp. onion powder
  • 2 tsp. garlic powder
  • 2 tsp. mustard powder
  • 1/4 tsp. dried thyme
  • 1/4 tsp. ground black pepper
  • 1 tsp. sea salt

Smoky Southwestern Seasoning
  • 1 Tbsp. chili powder
  • 2 tsp. ground cumin
  • 1 tsp. coriander 
  • 1/2 tsp. onion powder
  • 1/2 tsp. garlic powder
  • 1/2 tsp. dried oregano
  • 1/2 tsp smoked paprika
  • 1 tsp. sea salt

Mediterranean Seasoning
  • 4 Tbsp. dried parsley, crushed
  • 4 tsp. dried onion flakes
  • 2 tsp. dried basil, crushed
  • 1 tsp. ground oregano
  • 1 tsp. ground thyme
  • 1 tsp. garlic powder
  • 1 tsp. sea salt
  • 1/4 tsp. ground black pepper 

All recipes on this page are from the 21 Day Fix Eating Plan Book by Beachbody.

Thursday, October 9, 2014

Beachbody Flourless Brownie Muffins

These dark chocolate muffins are delicious and surprisingly healthy.

Total Time: 22 min.
Prep Time: 20 min.
Cooking Time: 12 min.
Yield:12 servings, 1 cupcake each
Ingredients:
1 (15 oz.) can chickpeas (garbanzo beans), drained, rinsed
3 large eggs
½ cup pure maple syrup
1/3 cup unsweetened cocoa powder
1 tsp. baking soda
3 Tbsp. coconut oil, melted
1 tsp. pure vanilla extract
1/3 cup dark chocolate chips
Preparation:
1. Preheat oven to 350° F.
2. Prepare 12 muffin cups by lining with muffin papers or coating with nonstick cooking spray; set aside.
3. Place chickpeas, eggs, maple syrup, cocoa powder, baking soda, coconut oil, and extract in blender or food processor; cover. Blend until smooth.
4. Divide batter among 12 prepared muffin cups.
5. Top each muffin with about four chocolate chips; push into batter.
6. Bake for 10 to 12 minutes, or until toothpick inserted in center comes out clean.
7. Cool completely and enjoy!



Wednesday, October 8, 2014

Homemade Chili Seasoning

If you have followed my blog, or seen some of my recipes, you probably know that I LOVE making everything from scratch!  Seasonings are on the top of that list!  Why you might ask?  I just assume to know every little ingredient that I am adding to my food -- so why not just throw some spices together instead of wondering if there are any unnecessary chemicals added to those flavor packets!

What You Need:

  • 2 Tbsp. chili powder
  • 2 tsp. ground cumin
  • 1/2 tsp. cayenne pepper
  • 1/2 tsp. garlic powder
  • 1 tsp. onion powder
  • 2 tsp. salt
  • 1/2 tsp. fresh ground black pepper

What You Need To Do:

  1. Add all spices to a small bowl, combine with a fork, and VOILA!
  2. You can store in airtight container for up to 6 months -- don't forget a label!


Slow Cooker Hearty Turkey Chili

QUICK & EASY PREP TIME = SIMPLE, HEALTHY  and DELICIOUS!!!

Enjoy the mouthwatering aroma while the slow cooker does all of the "hard" work for you!
And the BEST part:  Start to finish in just a few short hours!!


It is absolutely no surprise that October is here, and the cold weather is definitely here to stay!  That means it is time to cuddle on the couch with the dogs and enjoy some homemade chili!!  The best part about this kind of a recipe is there is hardly any prep time, just let it sit, enjoy the smells and then you can just dig in!


Ingredients:

  • 1 lb. lean ground turkey
  • 14 oz can black beans, drained
  • 14 oz can kidney beans, drained
  • 14 oz can diced tomatoes
  • 2 Tbsp tomato paste
  • 1 onion, diced
  • 4 cloves garlic
  • 5 Tbsp homemade chili seasoning
  • Shredded cheese, for topping, if desired

Directions: 

  1. Brown ground turkey, drain any excess fat.
  2.  Add browned turkey and remaining ingredients, other than shredded cheese, to crock pot.  Stir until combined thoroughly.
  3. Cook on low for 4 hours, or high for 2 hours.
  4. Top with cheese, if desired, and ENJOY!



If you enjoy my recipes and want to see more, or are interested in starting your journey to a happy, healthy & clean lifestyle add me on facebook! Or you can go HERE and I can start coaching you for FREE today!!



Homemade Apple Chips

What comes to mind when you think of fall?  Living in Michigan, one of the first signs is always the trees changing colors, the temperatures drop, and then it is time to go to the Cider Mill for pumpkins and apples!  One of the easiest and tastiest treats that I have been enjoying the last couple falls are Apple Chips!  Nothing extra added, just apples -- okay maybe a little cinnamon!


The only bad thing about making a batch is trying to not eat them all in once sitting!! 

What You Need:

  • Apples
  • Cinnamon
  • Mandolin or Knife

What You Need To Do:

  1. Preheat oven to 250 degrees F
  2. Slice apples very carefully, and as even as possible.  It is up to you if you would like to take the core out -- I just removed the seeds and stems!
  3. Lay flat on baking sheet, and sprinkle with a little cinnamon, if desired.
  4. Place in oven, flipping every 30 minutes, until apples are dry. 
  5. Move to a cooling rack, allow to cool and harden.
  6. ENJOY! 



Wednesday, October 1, 2014

Join my *FREE* FALL INTO FITNESS October Group

Join my FREE group on Facebook to get ready for Halloween, or to just start working on next summer's body, or just some extra accountability!!  Let me know if you would like to join one of my Private Challenge Groups!!   Start squatting now -- the burpees are going to kick my butt, and I hope you are along the way with me!!