Nachos

I was craving some nachos for lunch. So here's nachos with a clean heathy eating twist. 

Nachos

1 serving

2-3 corn tortillas, each cut into 6 pieces

Toppings

Meat (1/2-1 cup)

Mozzarella cheese (1-2 tbs)

Tomato (1 medium tomato diced)

Onion (1-2 tbs diced)

Guacamole or mashed avocado (1-2 tbs)

Turn on your broiler and place rack about 6 inches from the heat. 

Place cut tortilla on baking sheet. Broil about 3-5 inches each side until toasted to your liking.  

Place chips on plate. Sprinkle with cheese. Add chicken, tomatoes, onions, then top with guacamole. 

21 day fix (2 tortillas) 1 yellow 1

Red 1 blue 1/2 green 

Chicken and Roasted Vegetables

This has become my quick go-to meal that my family loves.  It's also a versatile recipe that can be used for different flavors.

Chicken and Roasted Vegetables

Serves 6

3 Chicken Breasts diced

6 cups of vegetable diced
some of my favorites include

• Broccoli
• Zucchini
• Onion
• Red Pepper
• Carrots

Seasoning Options

• BBQ - Marinade your chicken in BBQ sauce for at least 30 minutes
• Garlic Herb - Sprinkle Veggies and Chicken with Mrs. Dash Garlic Herb
• Teriyaki - Marinade your chicken in teriyaki sauce for at least 30 minutes

Preheat oven to 450 degrees.  Line baking pan with foil and spray with cooking spray.

Place vegetables on pan.  Place chicken on top and mix in with vegetables.  

Cook for 20-30 minutes until chicken is done.  If you like a little char on your veggies, place under broiler for 5 minutes.  

Serve over rice or quinoa.

21 day fix - Separate chicken and vegetables out for 1 Red and 1 Green

Chicken Stroganoff

I really needed some saucy comfort food.  So I made a healthy version of stroganoff. Hope you enjoy as much as we did.

Chicken Stroganoff 

Serves 4-5 people

1 1/2 tsp coconut oil 

2 large chicken breast, diced

1 small onion, diced

Pinch of Salt and pepper

1 8 oz package of mushrooms, sliced

2 cups chicken stock

1 garlic clove, crushed

2/3 cup Greek yogurt nonfat 

1 tbs cornstarch 

Preheat pan over medium high heat. Place coconut oil in pan.  After coconut oil is warmed, place chicken and onion in pan. Sprinkle with pinch of salt and pepper.  Brown together for about 10 minutes, until chicken is cooked through. 

Add sliced mushrooms, garlic and chicken stock. Bring to a boil.  Turn down heat to low.  Simmer for 3-5 minutes until mushrooms soften. Fold in yogurt.  Combine cornstarch with 1/4 cup of water.  Whisk, then add to liquid in pan. Stir till slightly thickened. 

Serve over rice. 

21 day fix: 1 red (one container of chicken mixture)

LETS DO THIS!

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But what do you receive?

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👊🏻30 days supply of a superfood meal(Shakeology). 

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Clean Eating Tips

What are my go to foods that make clean eating a little easier? Here's a couple to name a few.

Mrs. Dash http://ow.ly/10E3SO (I use this in place of salt for a majority of my dishes I make)

Crio Bru http://ow.ly/10E3WT (super health hot chocolate)

Trader Joes Chocolate Covered Cocoa Nibs http://ow.ly/10E42z (1 calorie per nib!!)

Crunchmaster Original Crackers http://ow.ly/10E4et

YOU ARE WORTH IT!

https://instagram.com/p/BECTkcHtcnT/

I’ve struggled with anxiety, depression, and weight gain all of my adult life.  It peaked this November when my husband started traveling frequently with his job.  The first two months were hard.  I felt lost.  

In December, my friend reached out, offering a new workout program.  My therapist at the time said I needed to so something for me to be better for my kids.  So this workout program became “my time.”  My ‘WHY” that got me started was my kids.  I needed to be better and healthier for them.  

In January, I started working out for 30 minutes everyday.  Along with working out, I started eating right.  

After feeding my body with the nutrients it needs and exercising everyday, I noticed improvements in my life.  I was more patient with my kids, the knot of anxiety in my stomach lessened day by day, and most importantly I was starting to enjoy life as a mother and wife again.  

I’m a better Mom, better Wife and better Me.  

It’s hard as mothers to remember to take care of ourselves.  But when we take care of ourselves, we take care of our family.  YOU ARE WORTH IT!

Brown and Wild Rice Blend

One thing that drives me nuts is the Rice Blends from the store.  Most of them have tons of added salt and preservatives.  So I started making my own.  I make this once a week and use it throughout the week.  I love the nutty flavor of this rice.  Here's my recipe for your rice steamer.

Brown and Wild Rice

Serves 8-10

1/2 Cup of Wild Rice

2 Cups of Brown Rice

6.5-7 Cups of Liquid (water, broth, or a combo of both)

Place your rice in a strainer and rinse it off with water. Place in your steamer.  Add liquid.

Place steamer on brown rice setting.  Should take around 2-3 hours to cook depending on your steamer.  

If you find the wild rice isn't cooked to your liking, soak it in warm water for 1-2 hours before you cook it.  

Results and Challenge!

I’m a busy mom of four kiddos, ages 8, 7, 3, and 1. Two boys and two girls. I have an awesome, amazing and very supportive husband. I’m also a nurse. I work one day a week at a Cancer Hospital

I’ve always been fairly active. I never struggled with my weight until I was in nursing school. For my nurse friends, you understand why that happens. After nursing school I had my first baby. With my first I gained about 60 lbs with that pregnancy, and that pattern repeated for the next 3. I always struggled getting back to my weight that I was before my first. I also had multiple thyroid issues in between my second and third child: Graves disease, Hashimoto's, and thyroid cancer. I ultimately had my thyroid removed and I'm on thyroid replacement for the rest of my life.

I tried a so many times to lose weight, but nothing ever stuck. I would always go back to bad eating habits and stop exercising. After my last child, I had enough. I want to be healthy for my kids. I want to go hiking, swimming, and just be active with my family.

Recently, I found a way using at home workouts, a simple nutrition plan and a support system. A true lifestyle change. I was able to lose the weight and feel amazing.

I would love to help others reach the same success I have. So I started coaching others to lose weight, get fit, gain confidence and create a lifestyle change.

With a 30 minute daily workout, simple eating plan, and a healthy protein shake, I've lost 15 pounds and 13 inches in three months.  I've never felt better and more alive.  

My weight loss journey started with a challenge group so I am really excited about a challenge group starting! I will be with some other amazing top coaches which means EXTRA support for you! 

It is going to be a 30 day challenge where everyone in the group will be doing an at home workout program and drinking a multivitamin shake that has 70 superfoods in it to help aid in their weight loss! 

If you're interested in changing your life and getting healthy, please fill out this form.  

Fish tacos

These were a hit. My kids prefer fish fillets to fish sticks and they loved these tacos. This took me 30 minutes to make!  Here's the recipe.

Fish Tacos

Serves 5-6

5 4oz tilapia or mahi-mahi fillets, thawed

21 day fix southwest seasoning

• 1 Tbsp chili powder
• 2.5 tsp ground cumin
• 1/2 tsp onion powder
• 1/2 tsp garlic powder
• 1/2 tsp dried oregano
• 1/2 tsp smoked paprika
• 1 tsp sea salt

1/2 English cucumber

2 carrots

10 cherry tomatoes

1 Red Bell Pepper

Corn Tortilla

Sour Cream

Guacamole

Turn broiler on in oven at 500 degrees.  Line baking pan with foil and spray with non stick spray. 

Generously apply seasoning to fillets, on both sides.  Place fillets on pan and place in the oven 6 inches from the heat.  Cook for 5-7 minutes and turn over.  Cook for another 5-7 minutes or until fish is done cooking.

While your fish is cooking, julienne the vegetables, except the tomatoes.  (I spiralized the cucumbers).  Quarter the tomatoes. 

Warm tortillas and serve.

1 Serving 2 Tacos

21 Day Fix: 1 Red, 1 Green, 1 Yellow (Measure out your food in your containers)

Calories: 300 Calories approx. 31 gm protien

Chicken Philly Cheese Steak

"Mom, this is the best dinner you've ever made!" This came from the pickiest eater in my house.  My jaw hit the floor.  You can get this done in about 30 minutes.

Chicken Philly Cheese Steak
Serves 5-6

2 large chicken breasts, thinly sliced

1 Tbs Mrs. Dash
2 Bell Peppers, diced
1 Medium Sweet Onion, diced
4-5 Button Mushrooms, diced

Provolone Cheese
Hoagie Buns or Lettuce for Lettuce Wraps


Preheat griddle to 375 degress and spray with cooking spray.


Put Mrs. Dash on Chicken, then place on one half of the griddle.  Place all the vegetables on the other half.  Cook for 10-15 minutes until chicken is done and onions are translucent.

Mix chicken and vegetables together.

Preheat oven to 425.  Place hoagies in oven for 5 minutes, until toasted.  Remove from oven.

Place chicken and vegetable mix on hoagie or lettuce wrap, sprinkle with desired amount of cheese.  You can also top with tomatoes.

21 day fix: 1 red, 1 green, 1-2 yellow depending of bread size, 1/2 blue if you use cheese

Turkey Meatloaf; 21 Day Fix

We love meatloaf!  I usually like it with ground beef or a mix of turkey and/or ground beef.  Trying really hard to eat clean with my diet so I tried just ground turkey.  The family loved it!

Turkey Meatloaf

Serves 6

28 oz Ground Turkey

2 Eggs

1 Cups Rolled Oats

1 Tbs Original Mrs Dash

2 Tbs Ketchup

1 Tbs Mustard

1 Tbs Worchestire Sauce

1/2 cup diced or minced onion (I prefer diced)

1 clove minced garlic

Preheat oven to 375 degrees. Line a 8x8 pan with foil and spray with cooking spray

Combine all the ingredients in bowl and mix together with your hands (Yes I said hands).  

Shape and place in pan (I shape mine like a round sourdough loaf).

Bake for 45 minutes.

I personally do not like tomato sauce on my meatloaf, but you can add it if you think it needs it.  

21 day fix: 1 Red, 1/2 Yellow

Calories: Approximately 269 calories and 30 gm protein

Greek yogurt cookie dough

This recipes is awesome for those sweeter cravings.  Check it out. 

http://saraestakeley.blogspot.com/2014/03/21-day-fix-desert-cookie-dough-greek.html?m=1

Egg Veggie Muffins

Kids really wanted breakfast for dinner so this is what I came up with.  These are also great for a quick breakfast

Egg and Veggie Muffins

Serves 3-4, 12 muffins

6 eggs

1 tbs milk

1 cup kale, chopped

1 tomato, diced

5 slices Canadian bacon

1/2 large onion, diced

1/2 red pepper, diced

1/2 cup of zucchini, diced 

1/2 cup of summer squash, diced

1 tsp coconut oil

No stick spray

Preheat oven to 350 degrees. 

Get out muffin tins and generously spray the tins and/or cups. 

Break eggs on bowl, add milk and whisk until blended well. Set aside. 

Prepare kale, Canadian bacon, and tomato. Set aside. 

Prepare remaining veggies.  Put coconut oil in pan over med high heat. After oil is heated place veggies in and sauté till onions are translucent.  Add kale, bacon and tomato. Sauté for 1-2 minutes.  Remove from heat 

Put two tablespoons of veggies mixture in each cup. Get the eggs and put two tablespoons of egg mixture in each cup.

Place in oven and cook for 20-25 minutes until eggs look done (not shiny is my measurement)

Each muffin is 

21 day fix 1/4 red and 1/4 green

Nutrition approx 60 calories and 5.4 gm protein.

Chicken "Noodle" Soup, 21 Day Fix Style

We have all had a horrible cold in my house, so Chicken "Noodle" Soup it is.

  

Here's the recipes below with electric pressure cooker instructions and stove top.

Chicken "Noodle" Soup
Serves 4-5

3 Chicken Breast, boneless, skinless and thawed

4-5 Carrots, sliced
4-5 Stalks of Celery, sliced
1 Cup Onion, diced
(You want to end up with at least 4 cups of vegetables by the end)

32 oz chicken broth or stock

1-2 cloves of garlic, minced
1 tbs dried parsley
1 tsp dried thyme
1-2 bay leaves
Salt and Pepper to taste

2 Cups of Noodles, Rice or Quinoa Cooked and warm

Prepare your chicken and vegetables.

Electric Pressure Cooker
Place your chicken, vegetables and herbs and spices in the cooker.  Pour chicken stock over the chicken and vegetables.

Place on high pressure and cook for 10 minutes.  Quick release.

If you like your vegetables crisp, cook chicken, stock and spices for 7 minutes.  Add vegetable and cook for an additional 3-4 minutes at high pressure.   Quick release.

Remove chicken and shred.  Remove bay leaves.  Place chicken back in soup.

Put noodles, rice or quinoa in, salt and pepper to taste and serve.

Stove top
Place stock and spices in pot and bring to a boil.  Place chicken in pot and reduce heat to medium and cover.  After 10 minutes, place vegetables in the stock with the chicken and cover.   Cook chicken and vegetables for an additional 10-15, until chicken in done.

Remove chicken and shred.  Remove bay leaves.  Place chicken back in soup.

Put noodles, rice or quinoa in, salt and pepper to taste, and serve.

(You may lose to fluid during the cooking, if so replace fluid with broth or stock)

21 Day Fix or Calorie Counters option
The hardest part of soup is making sure you get the right portions.  So this is what I've done to help me.

First I get my yellow, fill it with my carb of choice (brown rice is my favorite), and put in the bottom of my bowl.

After I've shredded the chicken, I get my red container, fill it and put it in my bowl. 

 Then I get my green, put my veggies in it, and put that in the bowl.  Then I get some broth and pour it over the top and call it good.

You'll be surprised how much soup is in one serving when you do it this way!

21 Day Fix 1 Red, 1 Green, 1 Yellow

Healthy chocoholic treat

This is my favorite treat when I'm crazing something sweet and chocolate, and it doesn't break the calorie bank. My favorite fruit to use for this is bananas, pineapple, and strawberries. 

Chocolate dipped fruit 

1 cup fruit, chopped

1-2 tbs chocolate chips,semi sweet 

Place the chocolate chips in a small bowl and microwave for 30 seconds and shot. Zap it for another 30 seconds. Stir. Place fruit on the side and dip in the chocolate. 

1 purple and 1 yellow. 

Kale scrambled eggs

Thank you Lisa on 100 days real food for this healthy alternative of green eggs for Dr. Seuss birthday. It was a hit with the kids. Here's the link to the recipe. 

http://www.100daysofrealfood.com/2012/03/01/recipe-green-eggs-and-ham/

Copy-cat Chick Fil A Kale and Broccolini Salad Recipe

I've been trying to figure out this salad ever since I tried it.  So here's my go at it.

Kale

Broccolini 

Cut kale and broccolini into bite size pieces. (FYI some of my favorite pieces are the stems of the broccolini so cut them up too)

Vinegrette

1/4 cup maple syrup

1/4 cup oil ( I've used olive and canola)

2 tsp Dijon mustard 

2 tsp brown sugar

3 tbs apple cider vinegar 

1/4 tsp garlic powder

1/4 tsp onion powder

Salt and pepper to taste

Shake up the vinegrette and put over your salad. I garnish with nuts, any kind I have, and craisins. Enjoy!!

1 green 1 healthy fat  

Crockpot Turkey Chili

Hearty and healthy crockpot meal 

Turkey chili

1.5 lbs Ground turkey

1 cup diced onion

5 medium tomatoes chopped or one 28 oz can of diced tomatoes 

1 green or red pepper

1 4 oz can green chiles

15 oz can kidney beans (not drained)

15 oz can pinto beans (not drained)

16 oz tomato sauce 

2 cups water

2 tbs chili powder

2 tsp cumin

1 tbs dried oregano

2 tsp garlic powder

1-2 tsp salt

Pepper to taste 

Brown the ground turkey and onion over medium high heat until the meat is no longer pink. 

Put meat in crockpot and combine with the rest of the ingredients. 

Cook on high for 3-5 hours or low for 6-8 hours.  

Serves eight, one serving approximately 2 cups. 

1 red 1 green 1 yellow

267 calories 23 gm protein

Dinner: Mediterranean chicken, rice and vegetables

Made baked chicken and rice. Here's the recipe

http://www.recipetineats.com/one-pot-greek-chicken-lemon-rice/

I made a couple of adjustments. I used a 50/50 mix of brown rice and wild rice. I soaked the rice all day before baking. I also used boneless, skinless chicken breasts.  

For our vegetable I did a cucumber tomato salad. Here's the recipe 

2 servings

2 cups cucumber, diced or sliced

1 cup tomato, diced

1/4 red onion diced

1tbs olive oil 

1tbs balsamic vinegar. 

Place vegetables in bowl.  In separate bowl mix oil and vinegar. Pour over vegetables. 

Refrigerate for 30 minutes. 

Change

Love this. Change is hard. We often focus too much on changing the past and old, ironically. Focus on what you are doing now and build the new you. Thanks Socrates. 

Broiled Chicken Kebabs

Made these yummy kebabs tonight. 

Here's the link for the recipe. 

http://www.olgasflavorfactory.com/main-course/poultry/broiled-chicken-kebabs/

I substituted tomatoes (didn't have any) for mushrooms and used red onions instead of shallots. 

1 red 1 green 1 Orange 

Approximately 397 calories 33 gm protein per serving 

Breakfast: Veggie Scramble

I'm a nurse and worked a night shift last night.  My husband left out of town and the last thing I wanted to do was cook dinner.  However, I knew if I went out I wouldn't make healthy choices (my will power sucks after night shifts).  So I decided to make a quick dinner for the kids and me.  My 8, 7, 3, and 1 year old loved it.  

Veggie Scramble 

1 tsp coconut oil

1 cup of diced vegetables per person

     I have used zucchini, broccoli, red and green peppers, onion, mushrooms, spinach, tomatoes, carrots, just to name a few. 

2 eggs per person

Salt and pepper to taste. 

Put coconut oil in fry pan over medium high heat.  After heated put vegetables in starting with the ones that take the longest to cook. This would include ones like broccoli, zucchini, peppers and onion. After about 5-7 minutes put other veggies in and cook for another 1-2 minutes. Remove from pan.  

Put eggs in pan, sprinkle with salt and pepper and cook for 1-2 minutes.  Put veggies over eggs and fold in together.  Cook until eggs are done to your preference. 

1 green and 1 red per serving

Approximately 211 calories 14 gm protein 

Breakfast: Eggs and Zucchini

One of my favorite breakfast dishes my dad made growing up was eggs and zucchini. It's easy, fast and healthy. Here's what you need

1 serving 

1/2 tsp coconut oil

1 small zucchini diced or sliced, approx 1 cup

2 eggs

Pinch of sea salt and pepper

On medium high heat place your coconut oil in your small fry pan. After its melted and heated place your zucchini in the pan. Sauté for 5-10 till it reaches your preferred level of "doneness". I prefer I the longer side. 

For the eggs, you can do a pan scramble or bowl scramble. 

Pan scramble (my preference)

Place eggs in with zucchini, break yolks and fold in with zucchini until cooked. 

Bowl scramble

Place two eggs in a bowl and whisk together.  If preferred you can add milk but will have more calories. Fold the eggs in with the zucchini and cook until eggs are done. Sprinkle a pinch of sea salt and pepper and you're done!!!

Approx 205 calories, 14 grams of protein 

1 red container, 1 green container, 1 spoon

Emotional eating

Yesterday was a stressful day with one of my kids. By the end of the day all I wanted was a treat to make my day better.

I got out of the house was driving to my favorite treat place when I thought.. "Do I really want to undo everything I've done for one bad day?"  So I drove to hobby lobby and window shopped. I them drive home and made me some special hot chocolate, crio bru. 30 calories is much better than 300+ right?!?

Craving win!

Results!!

So excited to get on the scale and see 6 pounds and 5 inches gone for good!!!

Mason Jar Salad

Mason jar salads are quick and taste great. Here's how I do mine. 

Bottom Salad dressing 
Hard Veggies/ Fruit Cucumbers, onions, peppers, carrots etc
Quinoa and/or Beans You could also use rice
Protein 
Soft Veggies/Fruit mushrooms, tomatoes, strawberries
Lettuce romaine and other hearty greens 
Nuts/Seeds


Mine usually last 5-6 days. 

Zucchini Noodles and Chicken with Sundried Tomatoes

A quick lunch or dinne that is filling and tasty.

1 serving

1 tsp olive oil
1 cup of zucchini noodles
3 oz of diced cooked chicken
1-2 tbs sundried tomatoes in olive oil
Pinch of salt

Heat oil over medium high heat. Add zucchini noodles. Cook for 3-5 minutes till desired "doneness" of noodles. Add chicken and sundried tomatoes. Cook for another minute until chicken is warmed. Sprinkle pinch of salt and with a little Parmesan cheese if desired.

Enjoy!


1 red, 1 green and 1-2 fats
Approximately 266 calories

Meal Prep

Preparation is key to success, but also the hardest. This mean getting fresh produce and finding the time to prep. I go grocery shopping ever Wednesday morning. 

During the week I keep a list on my fridge to remind me of what I need. I make my menu plan for the week so I know exactly what to buy. Also I make sure to have a snack before I go shopping so the chocolate isn't as tempting ;)

When I get home I get to prepping. I bake 6-7 chicken breasts a week, dice them up and divide the into portions so I'm set to go for the week. I also dice up, separate and/or divide veggies and fruit into bags so we eat them. I usually make 3-5 mason jar salads for the week 

Makes it so much easier to make healthy choices. 

Get prepping! Makes clean and healthy eating so much easier!

Meal Preparation: Chicken

Here's my recipe for my chicken I eat during the week. 

Cooking spray 
6 chicken breasts frozen or thawed
Mrs Dash original blend 

Preheat oven to 375 degrees

Foil line your baking sheet. Spray with cooking spray. 
Place your chicken breasts on the cooking sheet. Lightly sprinkle Dash on your chicken. Turn breasts and repeat. 
Place in oven. For thawed breasts cook for 20-30 minutes and 35-45 minutes for frozen. 
Make sure your internal temp is 165 to ensure its cooked thoroughly. 
Take out of the oven and let cool to handling temp. 
Slice and dice the chicken for your week and place in containers.