Pumpkin Chocolate Granola Bars

Pumpkin Chocolate Granola Bars

Who doesn't love granola, chocolate and pumpkin together!!!  :)  This is a quick snack on days when you need something portable or are in need of some crunch!  I first tried this recipe during one of my challenge groups and I have made it over and over again, they are delicious!!

Ingredients:

• 3 1/4 cup rolled oats
• 1/2 tsp. pumpkin pie spice
• 1/2 tsp. cinnamon
• 1/4 tsp nutmeg
• 1/2 tsp. salt
• 1/2 cup pumpkin puree
• 1/2 cup applesauce
• 1/3 cup honey
• 1/2 cup 85% dark chocolate
• 2/3 cup sliced almonds
• 1 tsp vanilla extract

Instructions:

• Preheat oven to 350 degrees.  Grease an 8 by 8 baking pan with cooking spray and set aside.
• Chop your dark chocolate into small pieces.
• In a large bowl, combine oats, spices and salt together.  Set aside.
• In a medium bowl, whisk pumpkin, applesauce, honey, and vanilla extract until smooth.  Pour over the oats and stir well, until all of the oats are moist.  Stir in the dark chocolate and almonds.
• Evenly press oat mixture into prepared pan.  Bake for 25-35 minutes or until golden brown.  The pumpkin keeps the bars moist, so make sure they are golden and set-you don't want them to be under baked.  Remove from oven and let cool on a wire rack for 5 minutes.
• Using a sharp knife, cut into bars.  Remove from pan and let cool completely.
• Makes 10-12 granola bars. 

Source: Melanie Mitro

Chicken Pot Pie

Chicken Pot Pie

This is a family favorite !! I am a fan of quick recipes that don't require a TON of ingredients that I can whip up!! I will make this one up the night before so the next day I just need to pop it in the oven !!

Ingredients:
2 TBSP grapeseed oil
1 medium onion, finely chopped
1 garlic clove, minced
1/2 tsp salt
1/4 tsp fresh ground pepper
1 1/2 cup no salt added chicken broth
2 TBSP whole wheat flour
4 medium carrots (cut into 1/4 inch slices)
4 medium celery stalks (cut into 1/4 inch slices)
2 or 3 cooked chicken breasts , cubed
1/4 tsp thyme leaves
6 sheet phyllo dough (whole wheat preferred) OR Clean pie crust (** See additional recipe)

Preheat over to 425
Heat 1 TBSP oil in medium saucepan. Add onions, garlic, salt and pepper stirring occasionaly until the onions are translucent. Stir in 1 cup broth. In a small bowl, whisk together remaining 1/2 cup of broth and flour and gradually whisk the mixture in the saucepan. Bring to a boil, still whisking. reduce to a simmer and cook 5 minutes, whisking occasionally.

Add Carrots and celery and bring back to a boil. Add chicken and heat to boil. Remove from heat. Add thyme ; allow to cool. Transfer to a 9" deep pie pan.

Stack phyllo and cut into 11 inch, Brush 2 circles, 1 tsp oil' repeat with remaining circles and re stack. Place stacked phyllo on top of pie filling. Press down slightly so phyllo fits inside the rim of the pie plate. OR use the Clean Eating Pie Crust - http://www.thegraciouspantry.com/how-to-make-clean-eating-pie-crust/

Bake about 25 minutes until golden brown and bubbling.

Enjoy !

21 Day Fix
1 - Red, 1 - Yellow, 1 Green

21 Day Fix

This program was released a few months back and it was a huge hit !! I had been following Clean Eating before this was launched and was having great success. This program was what I needed to get me to get over that little hump that I was stuck at to drop a few more pounds. 
When the package arrives and you look at the containers your first thought may be that no way, this is not going to be enough food for me.. Think again !! All this does is teach you how to portion control. I am not hungry and feel satisfied !! 

Sample Meal Plan 

What is 21 Day Fix™?

21 Day Fix is a nutrition and fitness program that makes losing weight so simple, anyone can do it. Easy-to-follow portion control and 30-minute workouts take the guesswork out of losing weight to help you see results fast—up to 15 pounds in just 21 days!  Whether you want to lose a few pounds before your next vacation or jump-start a bigger weight-loss goal, 21 Day Fix is the program for you. It’s simple, it’s fast, and it works. If you’re ready to get serious, 21 Day Fix can help you lose the weight.

Why is 21 Day Fix effective?
Because it’s so simple! You don’t have to count calories, points, or log your food into diet software. With 21 Day Fix, everything is laid out for you. All you have to do is use the specially designed portion-control containers and do one 30-minute workout per day. Commit to it for 21 days, and you’re going to love your results.

What makes 21 Day Fix unique?

It’s the only fitness and nutrition program that combines portion-control
containers and world-class workouts. By placing equal emphasis on fitness and
healthy portion control, 21 Day Fix can help anyone lose weight—and keep it
off—in a way that’s simple and sustainable. Whether you want to lose 10 pounds
or 100 pounds, you can do it with this program.

So she created short but effective workouts that take only 30 minutes a day, along with a simple eating plan that doesn't require you to spend hours in the kitchen

Autumn Calabrese is your personal trainer:
Autumn Calabrese is a celebrity fitness trainer, busy mom, and national-level bikini
competitor. She came up with the idea of a portion-control container system
after watching a client eat an entire 1,300-calorie salad in one sitting because it
was “healthy.” Autumn realized that super sized portions were hurting her clients’

weight-loss success because they were eating too much without knowing it. So she
developed portion-control containers to help people see how simple it is to eat the
right amounts and lose weight easily. And as a single mother, Autumn understands

how hard it can be to fit exercise and healthy eating into a jam-packed schedule.


What's included in 21 Day Fix?

Essential Package:

• 7 color-coded portion-control containers
• Shakeology® shaker cup
• 6 easy-to-follow 30-minute workouts
• 21 Day Fix Start Here quickstart guide and workout calendar
• 21 Day Fix Eating Plan that shows you exactly what to do
• 3 Day Quick Fix Guide, Autumn's secret weapon for fast weight loss
• Dirty 30 bonus workout


What equipment is needed?

• Dumbbells or a resistance band are used in some workouts.
• A yoga mat and the Beachbody® miniMAT are helpful, but not required.

Do I have to do the workouts, or can I just follow the portion-control Eating Plan?
• Both the workouts and Eating Plan are essential to get the best results in 21 days.
• If you're worried about being out of shape, we suggest you follow the modifier and do
what you can, rather than skipping the workouts entirely. You'll feel stronger in no time.


Can I use other containers I have at home?
• No, these are custom-designed for 21 Day Fix. Other containers may have the wrong
 proportions and you will not be successful unless you follow the Eating Plan using
 these containers.
• Very few (if any) other containers come in the variety of sizes needed for 21 Day Fix.

Can I eat out at restaurants when I do 21 Day Fix?
• Yes! The Eating Plan includes a restaurant guide that shows you how to practice portion control at your favorite restaurants.

What does it mean when you say "no off-limit foods"?
• The 21 Day Fix Eating Plan shows you how to incorporate treats (like chocolate and wine) into the plan . . . and you can still lose weight.

What makes the 21 Day Fix workouts so effective?
• 21 Day Fix takes all of the guesswork out of working out. You know which workout to do
 each day and can be confident you're working your whole body efficiently in just 30 minutes a day.
• The workouts yield consistent calorie-burning results, unlike a treadmill workout that can have very inconsistent and inaccurate calorie counts.
• The 30-minute boot-camp style workouts keep your heart rate up throughout, so you have an effective and efficient workout that burns maximum calories.

• There's a modifier in every workout to show you how to take down the intensity while still getting awesome results.
• Trainer Autumn Calabrese created a 7-day-a-week schedule to give you the best results
 in just 21 days. Each day of the week is a different workout, all perfectly designed to avoid overtraining and keep you injury-free.



What are the workouts?

7 workouts on 2 DVDs (VHS not available)
Dirty 30 workout**
Total Body Cardio Fix
Upper Fix
Lower Fix
Pilates Fix
Cardio Fix
Yoga Fix

More information on how you can get support to complete the 21 Day Fix with others just like you!

Coffee Flavored Shakeology

Coffee Flavored Recipes

**Option to add ½ cup water to all recipes for a thinner shake. Add ice for a thicker shake. Or substitute almond milk with soy, rice, cow, coconut milk, or even just water.

Vanilla Latte

1 serving Vanilla Shakeology
1 cup brewed coffee, cooled
½ cup unsweetened vanilla almond milk
1 tsp. pure maple syrup (or raw honey)
Ice (to taste)

Iced Mocha

1 serving Vanilla Shakeology
½ cup unsweetened almond milk
½ cup brewed coffee, cooled
1 tsp. unsweetened cocoa
Ice (to taste)

10 Tips for Eating Healthy When Eating out

I am faced with busy schedules and running out the door when we get home to an activity, sporting event etc for the kids. Sometimes we are faced with the fact that even if we were to prepare our meals we just don’t have the time to eat them…So this results in grabbing a bite to eat after the event we are attending is finished  OR It may also be that you are in Sales like my husband and a good portion of your day is spent on the road or in restaurants (he is in food sales). What if you are job requires you to take clients out to lunch or dinner on a regular basis. Whatever it might be – many times we don’t want to have to worry about the prep work and want to be able to go and sit down and have someone else serve us.

Tips for Eating Healthy When Eating out

1.   If you know where you are going look up the nutrition facts  beforehand

2.   As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.

3.   Ask for whole-wheat bread for sandwiches.

4.   Start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.

5.   Ask for salad dressing to be served on the side. You are able to limit the amount that you use. Stick to oil and vinegar instead of the creamy dressings.

6.   Watch the condiments! Some of them have a lot of fat sugar and/or calories.

7.   Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.

8.   Order steamed, grilled, or broiled, steamed or baked dishes instead of those that are fried or sauteed, creamy or breaded.

9.   Choose a small or medium" portion. This includes main dishes, side dishes, and beverages.

10.                Order an item from the menu instead heading for the "all-you-can-eat" buffet.

If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:

o Order an appetizer-sized portion or a side dish instead of an entrée.

o Share a main dish with a friend.

o When your food is delivered, set aside or pack half of it to go immediately.

o Resign from the "clean your plate club" - when you've eaten enough, leave the rest.

To keep your meal moderate in calories, fat, and sugars:

o Order foods that do not have creamy sauces or gravies

o Add little or no butter to your food.

o Choose fruits for dessert most often. Skip altogether or get a bite size version.

On long commutes or shopping trips or working on the road all day, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.

Beef and Broccoli

 Clean Eating Beef and Broccoli

I have been trying to find new recipes to make in the crockpot. Being so busy, this really helps me to know that my family is getting a good healthy meal. It makes life so much easier when dinner is done when you walk in the door after work. Not to mention you can easily double crock pot recipes and eat them as leftovers throughout the week. 

Ingredients:

1 lb lean round steak, cubed ( you could use Chicken too if you like)

1.5 cups broccoli

1.5 cups Carrots

1 package sliced mushrooms

1/2 chopped onion

1/4 cup low sodium tamari

2 cups low sodium chicken broth

2 T red chili paste

2 tsp ground ginger

2 tsp coconut oil

1 tsp pepper

Directions:

1. Throw it all in the crock pot except for the broccoli, and cook on low for 5 hours.

2. Steam broccoli when your ready for dinner ( I do this so they are less mushy)

Serve over Brown Rice !! 

21 day Fix --  Red, Green and Yellow  

Source: http://www.littlebshealthyhabits.com/

Just a few more weeks !! Chalene Johnson’s new workout is on it’s way !!   PiYo will be released in June !!

What is PiYo?

My first experience with Chalene Johnson was with Turbo Jam, and then I moved onto using Chalean Extreme- which is one of my favorites, that she has produced. Well now Chalene has been working at it again and in just a few short weeks will be bringing us a NEW exciting workout to add to the collection.

What is PiYo?

It's a high-intensity, low impact workout for a new kind of STRONG. Chalene Johnson took the very best Pilates and Yoga inspired moves and cranked up the speed to give you a full throttle body strength training, cardio, sculpting, functional strength, core work, BOOTY work, and flexibility training, all at once. PiYo packs it ALL into each workout so you can build lean muscle mass, as your burning crazy calories!!! 

How will this work?

You'll use your body weight to perform a series of continuous, targeted moves, to burn fat as you redefine every single muscle. No weights. No jumps. Just hardcore results.

The result? Problem areas become no problem. You can get sleek, long arms; sexy, flat abs; a tight, lifted butt; and the confidence that comes from knowing you're at your best! 

This is your chance to define exactly how you want to look—and how you want to feel. You're in control.

  the power to define yourself Now use it.

What are the workouts like ?

Chalean Johnson is PROOF that you do not have to spend hours at the gym, lift crazy heavy weights, and really kill yourself in order to build leaned, toned muscle!!!

When and How do I get a copy ?

My estimated guess for the release is Monday June 23rd.  So keep your eyes out for the official release and how to score your copy. 

EMAIL ME TO GET YOUR COPY FIRST!

Word on the street is that this is launch is going to be EXTREMLY HOT just like the 21 Day Fix was.  I am kicking off a Bikini Bootcamp starting June 30^th !! Get your copy in time to join me in that group !!

Overnight Oatmeal

Overnight Oatmeal

YIELD: SERVES 6-8

Note: Steel cut oats are essential in this recipe. Quick oats or regular rolled oats won't hold up to the long cooking time in the slow cooker. Also, the liquid measurement completely depends on how you like your oatmeal. If you like to add a bit of almond milk in the morning then only use 6 cups of water. If you like the consistency a bit runnier then add the 8 cups. Judge the liquid-to-oats ratio based on how you like to eat your oatmeal.

INGREDIENTS

·         6-8 cups water (see note above)

·         2 cups steel cut oats

·         1/4 Cup pure maple syrup

·         1/4 Honey

·         1 TSP Vanilla

·         1/2 teaspoon Himalayan salt

·         1 teaspoon ground cinnamon

Top with when serving

·         ¼ cup blueberries (optional)

·         1/2 banana (sliced)

DIRECTIONS

1.       Lightly coat the inside of a 4-5 quart slow cooker with cooking spray. Combine all the ingredients in the slow cooker and stir. Cook for 7-8 hours on low. Stir thoroughly before serving with a rubber spatula or wooden spoon. Serve immediately. The leftover oatmeal can be portioned into tupperware-like containers and refrigerated to be reheated and enjoyed for 3-4 days.

Source: modified from  http://www.melskitchencafe.com/