Honey Garlic Crock Pot Chicken Thighs

This here is a Family favorite for sure !! 

Favorite for mom as its a quick and easy crock-pot recipe with minimal ingredients or prep required.

Favorite for the kids - this is the dish that they will eat multiple days in a row and I don't get any complaints of faces at dinner time.. 

Win = Win for all parties involved. 

Ingredients: 

• 4 skinless, boneless chicken thighs
• 1/2 cup Braggs Aminos (Soy Sauce) * I use braggs as it has less sodium
• 1/2 cup Ketchup
• 1/3 cup Honey
• 3 cloves garlic, minced
• 1 tsp Dried Basil

Instructions: 

1. Lay Chicken Thighs onto the bottom of the the crock pot
2. Whisk Braggs Aminos, ketchup, honey, garlic and basil together in a bowl; pour over the chicken
3. Cook on low for 4-6 hours

Serve with a side of steamed or roasted veggies and rice !! 

21 Day Fix - 
Red, Yellow, Green 

Source: allrecipes.com

Chocolate Chip Pancakes (Yes they are good for you)

Not all Chocolate is bad… So guess what ! I will add it in whenever I can !! Here is treat to tackle your sweet tooth that is loaded with protein, some soluble fiber, fruit and sprinkle in some dark chocolate goodness for a completely balanced meal !!

Dark Chocolate is proven to Lower your Cholesterol. Why not try to add it into your daily routine. Just make sure to stay within and appropriate serving size and be particular about the chocolate that you use. Not all chocolate is equal!!

I have now acquired a taste for Dark Chocolate ! It is Rich in flavor and is loaded with some awesome nutrients! Quality Dark Chocolate is rich in Fiber, Magnesium, Copper, Manganese and a few other minerals.

Check out some additional Health Benefits of Chocolate here !

Ingredients:

• 1 whole egg

• 4 Egg whites

• 1/2 Banana

• 1/4 Cup Oatmeal

• 1/2 tsp Cinnamon

• 1/4 tsp Vanilla

• 1/4 Cup Dark Chocolate Chips ( I look to find Chocolate that has a c0aco content of 60% or higher

Directions:

Add all ingredients  (EXCEPT FOR CHOCOLATE CHIPS) into a blender/food processor. Pour mixture onto skillet — I then add a few chocolate chips per pancake. You can even leave a couple to top it off when your done.

Shakeology Pudding - It's not just to DRINK !!

Shakeology NOPE Its not just to drink - I never really thought about making a pudding until I started the 21 DFX program. That program is supposed to be NO CHEATS and this was accepted food that I could add to my meal plan. Well heck ya!! This tasted just like a CHEAT but there was no guilt in eating it !! YA I have found the perfect evening snack for me !! 

     

          

21 Day Fix - 
1/2 - Red, 1/2 Yellow, 1/2 Blue

Makes 4 Servings

Ingredients:

• 1 1/2 Scoops Chocolate Shakeology
• 1 ripe medium avocado
• 1 medium banana
• 1 cup unsweetened almond milk

Directions:
Blend until smooth. Pour into individual dishes, pie crust, or frozen-pop forms. Refrigerate for 1 hour or freeze until firm. Garnish with a dab of the lowfat whipped topping of your choice and some chopped nuts. 

Calories:175 per serving

Waldorf Salad

Cant beat a good ol Salad !! Their are so many different options for fixins that you can add. There has got to be someting out there that suits you !! I am a huge fan of fruits and nuts on my salad !! Especially now, the weather is changing - it makes me think of spring !! 
I used this recipe in my drop a pant size Free group a few months back and loved it!! I have been eating this on a regular basis ever since !! 

21 Day Fix Approved

1- Red, 2- Green, 1/2- Purple, 1- Orange

Ingredients:

• 3 to 4 oz Chopped Chicken
• 2 Cups Chopped lettuce (I used fresh spinach)
• 1/2 Diced apple
• 4 Walnut halves
• 1 Tbsp raisins (I use dried cranberried if I have them)

Dressing: 1/2 TBSP Lemon Juice, 1 TBSP light mayo

1 TBSP Plain greek yogurt

Mancake Pancake

Why they are called MANCAKES?? Beats me - Im just sharing the recipe that was shared with me by a few fellow coaches.. They were raving about these so of course I had to try them out myself.

So I really like pancakes. I love being able to make these on the weekends, it feels like a special treat !!! And what's even better is that it not a cheat or a treat, it fits in perfect to the 21 day fix meal plan, and as part of my healthy eating.  I DO NOT DEPRIVE myself of the foods that I love - I just learn how to modify them so that they are minus all the processed, garbage.. I like to know what I'm putting in my body. 


21 Day Fix Approved
1 - Yellow, 1 Red, 1- Purple 

Ingredients:

• 1/2 cup oatmeal 
• 4 Egg whites + 1 whole egg or 2 whole eggs
• 1  apple (honey crisp are my FAV) 
• 1 tsp. vanilla
• 1 tsp. cinnamon

Directions:

• Preheat pan to medium heat.
• Combine the Egg/Egg whites, oats, vanilla and cinnamon in a bowl. (alternate option - place ingredients in a blender if you like a smoother, more pancake-like consistency.  Stir or pulse a few times to combine.
• Add fruit (you can do apples, berries, banana)...fold it into the mixture  
• Pour into small frying pan, cooking each side about 2 minutes or until you see the edges forming. Flip one time...eat and enjoy! (Alternate - use a griddle and make multiple small pancakes or one big one - I find that the griddle method is a bit easier to flip)

Optional Add Ins:  Berries, banana, pumpkin, nuts...whatever you like!! Just remember to add the appropriate colored container!)

*******
If your looking to get in a daily serving of veggies - Add a cup of spinach to the mix and blend well.. Dont let the green color freak you out  -- You cant even taste it ! 

Source: Thanks Julie Brower for the awesome recipe!

21 Day Fix EXTREME - I completed the PROGRAM !!

I DID IT !! I completed the 21 Day Fix EXTREME and I did the Countdown to Competition Meal Plan to boot.. WAHOO !!

It has been an interesting 21 days !!

I started off terrified and not knowing what to expect. 
Half way through it became pretty easy
The Last few days were tough. I was ready for some more variety.

I am SUPER Proud of myself. I completed this program pretty spot on. I have a few bites on 4 occasions. Yes I know each and every one.. And they were bites that I had!!


Yes some of my food choices were repetitive but that was a choice that I made. I CHOSE to eat healthy options such as Veggies and Protein. I chose to eat the same foods because it was easier for me to prepare. Next time I may do it a little bit different.



The program is super simple to follow. There are plenty of foods to choose from  and you can pick any variety that fill the containers.

Week 1
Week 2



What's next ?? 
So I am going to do another round - However this time I will do an inverted Plan -
I am going to do a mix of the Extreme and the Countdown to Competition. Extreme Meal plan 5 days a Competition Plan 2 days. This will allow me some more flexibility with my menu, I like food alot and I missed the variety.. I did give up cocktails for the past 21 days and I think that I am going to allow that back in this round.

Did I get crazy results with this program.. On the outside you may not see it BUT on the inside I feel FANTASTIC !! I feel tighter around my waist, I feel stronger physically and mentally doing this program I have proved to myself that I CAN DO ANYTHING that I PUT MY MIND TO FOR 21 DAYS!! 

So what results did I get ?

I lost 6 pounds 
I lost 6.5 inches 

- 1.5 inches off my chest
- 2 inches off my waist
- 1 inch off my hips
- 2 inch off my thighs

• I was able to drink a gallon of water almost every day. There were a few days that I didn't quite make that goal but I was close. 
• I have learned that I like vegetables more than I thought 
• I never thought that I could eat that much fish - I think alot is in the preparation - I baked mine with Lemon Juice, grape seed oil, pepper, pink Himalayan salt, Cajun spice 
• I can overcome my closet pantry eating issue
• I missed my carbs but I made it thru 21 days 

I have done alot of Beachbody Programs and I loved this one. 
There is great variety in the workouts. I NEVER get bored. There are some days that I like better than others but that can go with just about any program. 

Modifier: There is a modifier in all the workouts. This allows you to keep up with the workout but at a slightly different pace. Yes there are some moves that I did have to modify. 

Struggles: One of the workouts that I struggled with even after the 3 weeks was the pilates. Initially I had to get some lighter bands as I just could NOT complete some of the moves correctly with the bands that were recommended (15 pound) - I switched in between those and some 10 pound ones that I picked up. This one took a bit to get used to. It was still a great workout. 

What I loved: I love the mix of light cardio and weights in many of the workouts. I will do heavy cardio but I am a fan of weights!! I don't know they just leave me feeling like a Bad Ass !! 




I  love that there is so much focus on the NUTRITION PLAN and I have come to the realization that this is what is key to getting results.  This is where I tend to slip up the most. The 21 Day Fix program lays it all out there - All you need to do it be willing to follow it ! It works wonders!! 

While this is a challenging program - It is only 30 minutes, and a dialed in Nutrition Plan !!  

I run challenge groups every month for moms, busy women who are looking for some tips, accountability and support to achieve the results that they are looking for. 

Just fill out the application below or send me a message for more information !! 

Fill out my online form.

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Turkey Meatballs - 21 Day Fix Extreme

Just another AWESOME recipe that is in the 21 Day Fix Extreme plan. Perfect for the whole family or to portion out and have some for later in the week. These were super tasty and great as a snack or a meal.

Makes 6 Servings - 5 meatballs each
1 Red, 1/2 Green, 1/2 Yellow

Ingredients: (non stick cooking spray)

• 1 1/2 lbs  -- Lean Ground Turkey Breast
• 1 tsp Sea Salt
• 1 tsp Dry Mustard
• 1 tsp Smoked Paprika
• 1 Large Egg ( lightly beaten)
• 3/4 Cups quick-cooking rolled oats
• 2 Cloves garlic, finely chopped
• 12 fresh parsley sprigs, finely chopped
• 2 Tbsp tomato sauce, no sugar added 

Directions:

1. Preheat oven to 400 F

2. Lightly coat large baking sheet with spray, set aside

3. Combine turkey, salt, mustard, paprika, egg, oats, garlic, parsley, and tomato sauce in a large bowl; mix well by hand

4. Roll mixture into 30 1 inch meatballs. Place on prepared baking sheet. 

5. Bake for 15-20 minutes, or until no longer pink in the middle. 

Carmel PopCorn

 I was inspired to find a Clean Version, after a friend of mine made some homeade carmel popcorn this weekend and shared it with me. While I ate the entire baggie that she gave me and enjoyed every last morsel, i decided that it was time to do my research and make some modifications. I really do love carmel corn and have just tried to stay away from it. But I found and taste tested a recipe that will allow me to have that special treat on occasion and without the guilt! 

Makes 8 cups popped corn (2 servings)

INGREDIENTS:

3 tablespoons coconut oil, divided ( 2 tablespoons if using allready popped pop corn)
1/2 cup popcorn kernels
1/4 cup maple syrup
1/2 teaspoon sea salt
1 tablespoon vanilla

DIRECTIONS:

Place 1 tablespoon coconut oil into deep pot or pan with tight fitting lid and melt over medium high heat. Add in popcorn kernels and cover. Shake pan back and forth every 20 seconds or so to heat kernels evenly. After about 2 minutes, kernels should start to pop. Once popping slows, remove popcorn from heat and pour into large bowl.

**Alternate method : I use Skinny Pop (already popped)

In a small saucepan, place remaining coconut (if using allready popped pocorn you will only need 2 tbsp)  oil with maple syrup and salt. Boil 2 minutes, then remove from heat and stir in vanilla. Drizzle over popcorn and toss to coat evenly. Spread out onto some parchment paper to cool 30 minutes or so. Serve.

Source: http://www.laurenslatest.com/healthy-caramel-corn/

Avocado Quesadilla

So I probably make this at least one time a week. If you like avocado your going to love this !! Its really easy to prep and prepare.  Perfect anytime of the day. I have eaten it for breakfast, lunch or dinner. It aligns perfectly on the 21 Day Fix as well. 

21 Day Fix 

1- Red, 1- Yellow, 1- Blue

Ingredients:

• 1/2 avocado (more if you prefer)
• 1 small roma tomato diced
• 1 green onion sliced
• Seasonings of you choice:  I used garlic powder, cumin, paprika, & sea salt
• Salsa (optional)
• Turkey Bacon or Grilled Chicken (optional) - Red Container
• Mozzarella cheese chunks (optional)
• Whole Grain Tortilla (Santa Fe Tortilla's)

Directions:

Lay the tortilla flat and smash avocado onto the tortilla, next layer with roma tomato, green onion and seasonings of your choice.  Lay mozzarella cheese on top.  Then fold half of the tortilla over.  Place in skillet that has been sprayed with cooking spray and brown on each side.  

Serve with salsa if preferred! 

DELICIOUSNESS!!!!

Source: Melaniemitro.com

Sweet Afternoon Treat!!

Oatmeal Chocolate Chip with Pecan Cookies

I just love to have my sweets and I'm just not about giving them up. Yes I had to make some modifications, I can't sit down and eat a sleeve of oreo's in one sitting but boy do I wish that I could some days.. So I have found some great recipes that allow me to still have that SWEET TREAT !! I don't feel deprived because I am still satisfying my sweet tooth just in a modified way !! 

Just whipped these up on a cold and rainy afternoon !! These are going to be a perfect snack for tonights football game !! 

Makes 8 servings, 2 cookies each

Ingredients:

1 cup old fashioned rolled oats

1 tsp ground cinnamon

1/4 tsp sea salt

1 cup unsweetened applesauce

1/4 cup dark chocolate morsels

1/4 cup chopped raw pecans, toasted

1. preheat oven to 350 F

2. Combine oats, cinnamon, and salt in a medium bowl and set aside. Mix well

3 Add applesauce, choc chips and nuts; mix well

4. Drop by tsp on on to prepared cookie sheet, flatten with back of spoon

5. Bake for 14 to 16 minutes until firm

 Source; 21 day fix -- 1 yellow container