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Showing posts from May, 2016
COMING ON JUNE 1st: WHITTLE YOUR MIDDLE!!! It is that stubborn spare tire that some of us fight with. What is causing that inner tube around your waist? If you are ready to reduce the bulge you see under your shirt, then make a 30 day commitment to my new group "WHITTLE YOUR MIDDLE". It is a closed Facebook support and accountability group that will be devoted to reducing the excess weight most women seem to carry around their waist. Did you know...having a large amount of belly fat increases your risk of:
*Cardiovascular disease.
*Insulin resistance and type 2 diabetes.
*Colorectal cancer.
*Sleep apnea.
*Premature death from any cause.
*High blood pressure.

YOU ARE INVITED: For 30 days starting on June 1st we are going to work together to reduce that bulge around your middle once and for all.
I will be sharing with you:
*What is causing that bulge and what you can do to stop it.
*Daily motivation and tips
*Sample meal plans
*Recipes
*Healthy Snack Ideas
*Daily Accountability and…

FIXATE: 21 Day Fix Steak Fajitas

This recipe come from the 21 Day Fix Cookbook, FIXATE! I love making these fajitas the flavors blend well and they come out tasting delicious. I sometimes use chicken instead of steak and my whole family loves them! This is a recipe that is requested often by my family.
Want a copy of the Fixate Cookbook For FREE?
Here is your chance to receive this book for free!! I am giving away a copy of this book to the first 5 women or men who join my next challenge group.( purchase required other restrictions may apply ) If you are interested in learning more about my groups fill out the form by following the link and I will message you with the details.
Click Here


SERVES: 4 (2 fajitas each) Prep Time: 20 min.  Cook Time: 18 min.  1 Green, 1 Yellow, 1 Red, 1 Teaspoon
INGREDIENTS:


1 1/2 tsp. Olive Oil2 Medium Peppers, (cut into strips)1 Medium Onion, sliced2 Cloves garlic, finely chopped1 lb raw extra-lean beef sirloin, cut into 2-inch strips1 tsp. ground chili powder1 tsp. ground cumin1 tsp. crushed r…
Authors Mackenzie Lobby Havey You’ve pounded the pavement, pushed your limits, sweated buckets, and now, after many miles on the road, you’ve finally finished your run. But if that’s where your commitment to training ends, you’re short-changing your results. That’s because what you do after a workout is just as important as what you do during it. Indeed, the decisions you make in the minutes and hours following a tough training session can mean the difference between nailing a new PR and just crossing the finish line in your next race—or in the case of the habits below, even getting that far. Break them, and watch your mile splits and overall performance soar.
Bad Habit #1: You don’t cool down

Squeezing a run into a packed schedule can feel like a major victory, making it all too easy to skip supplemental work like dynamic stretching and foam rolling. But here’s the thing: Those post-run habits are essential for jumpstarting the repair process and preventing injuries. “I’m a huge propon…

Slow Cooker Chicken and Quinoa with Spring Vegetables

Slow Cooker Chicken and Quinoa with Spring Vegetables Total Time: 3 hrs. 56 min.
Prep Time: 20 min.
Cooking Time: 3 hrs. 36 min.
Yield: 8 servings, about 1 cup each Ingredients:
1½ cups dry quinoa
1 lb. raw chicken breast, boneless, skinless, cut into 1-inch cubes
7 cups low-sodium organic chicken broth, divided use
4 cloves garlic, finely chopped
1 tsp. dried basil (or chives or parsley)
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
6 tsp. prepared pesto sauce
3 cups fresh or frozen peas
1 Tbsp. fresh lemon juice
2 tsp. olive oil
2 cups shredded (or grated) carrots
1 bunch asparagus, cut into bite-sized pieces (about 2 cups)
½ cup grated Parmesan cheese Preparation:
1. Place quinoa, chicken, 4 cups broth, garlic, and basil in a 3-quart slow cooker. Season with salt and pepper if desired. Mix well and cover; cook on low for 3 to 3½ hours, or until chicken is not pink and quinoa is tender. The mixture will be very thick and sticky.
2. Remove lid. Add remaining 3 c…

Ask the Expert: What Are Probiotics and Why Do You Need Them?

Authors Denis Faye, M.S. The short answer: Your gut is filled with bacteria, good and bad. Good bacteria aids digestion, boosts immunity, and combats a number of gut-related illnesses. Emerging research shows it may also impact weight loss and influence mood. Bad bacteria hampers good bacteria and can make you sick in an assortment of ways, oftentimes involving repeated trips to the bathroom. The two fight constantly. Probiotics contain good bacteria. You’ll find them either in supplement form or through real foods like yogurt, tempeh, kimchi, miso, and kombucha. By taking them, you’re fortifying the troops. While they’re generally an excellent idea, they’re particularly important after you’ve had an infection or you’ve taken a round of antibiotics, because these things tend to wipe out the populations in your gut. The long answer:
The therapeutic use of probiotics is an excellent example of ancient wisdom existing long before Western science could pull its head out. There are references…

Transformation Tuesday

I'm launching the WHITTLE YOUR MIDDLE Accountability & Support Group on June 1st!  Are you ready to make changes in your health and fitness lifestyle? are you ready to commit and take action towards your long lasting results that you will not get from fad diets?  Are you ready to learn self-discipline, gain self-esteem and take charge of your weight loss?   

For 30 days we are going to work together & I will share with you:
Sample meal plans. give you recipes. meal ideas.snack ideas, daily accountability. motivation. 
Commit today and we will find a workout program that will fit your needs and ability level and well-balanced nutrition!  

You are going to have a community of support to answer your questions 24/7 and the most important thing is that this is MEANT TO BE A LIFESTYLE CHANGE AND NOT A CRASH DIET!  

This is not something you do for 30 days and go back to your old ways. This is the lifestyle you have been thinking about and now it's time to take action, follow the …

Spaghetti squash with meatballs and red sauce

Skip the pasta!  I love this recipe because you can reduce the carbohydrates and increase the vegetable servings.   Add some protein with the yummy seasoned meatballs.and serving the Italian-seasoned turkey meatballs and quick, homemade marinara sauce or a quality jar sauce.




1 3-pound spaghetti squash
2 tablespoons water2 tablespoons extra-virgin olive oil, divided1/2 cup chopped fresh parsley, divided1/4 cup finely shredded Parmesan cheese, divided 1 1/4 teaspoons Italian seasoning ( this is my favorite company to get my spices )1/4 teaspoon salt1 tablespoon coconut flour1/4 teaspoon freshly ground pepper1 pound 93%-lean ground turkey1-2 16 0z Whole Garlic & Sweet Basil Marinara by Mezzetta ( or make your own sauce )
PREPARATION

Chicken with chickpea and kale

SERVES 4-6 4 oz  chicken breast per person ( optional ) 3 tablespoons olive oil 1 medium yellow onion 4 large garlic cloves, minced 3 tablespoons ginger, minced 1 teaspoon garam masala 2 teaspoons curry powder ½ teaspoon ground coriander 1 small pinch cayenne pepper 1 14.5-ounce can chickpeas, rinsed 1 cup vegetable stock 1 cup light coconut
 milk 2 packed cups finely chopped kale leaves  salt to taste lemon juice, to taste
Season chicken with salt and pepper, bake in over at 375 for 25-30 minutes depending on size ( until cooked ) Heat olive oil in pan over medium heat. Add onion and a pinch of salt and cook for seven minutes, or until beginning to soften. Add garlic, ginger, and spices and cook another two minutes. Add chickpeas, stock, and coconut milk; bring the mixture up to a boil.Reduce to a simmer and cook gently for 10 minutes to allow the flavors to blend.Add the kale and another pinch of salt and simmer gently for 10 more minutes. Plate up chicken,chickpea,kale add squeeze lemon season to tast…

Clean Eating Tips That I use

If you do not own a copy of "Eat Clean Recharged" by Tosca Reno go out and get your copy now.  It not only tells you exactly how to get started eating clean but it really gives you the history behind why eating clean is the most beneficial for your body.   Portion sizes- Tosca's strategy does not count calories or points.  Instead, you are guided by simply following correct portion sizes and pairing the correct foods together.  So it is very easy to stick to the correct plan because you don't need any fancy sliders to figure out your calories or scales to measure your food.  A serving of protein is the palm of your hand.  A serving of complex carbohydrates such as apples, oranges, veggies is 2 cupped handfuls and a serving of starchy carbs is the size of 1 cupped handful. If you follow the correct portion sizes you will stay on track and are less likely to over indulge.  I literally measure out my blueberries in the morning for my oatmeal by scooping out 2 handfuls and…