Asian Stir-Fry and Baked Sweet Potato

Ingredients

• 1 Tbsp. coconut oil
• 2 cloves garlic, chopped
• 1 Tbsp. grated fresh ginger
• ½ medium carrot, cut into thin diagonal slices
• ½ cup broccoli florets
• ¼ medium red bell pepper, sliced
• 1 small head bok choy, chopped into bite-sized chunks
• 1½ tsp. sesame oil
• 1 Tbsp. Bragg Liquid Aminos

Directions

1. Heat coconut oil in large skillet or wok over high heat. Add garlic, ginger, and carrot; cook, stirring constantly, for 1 minute.
2. Add broccoli; cook, stirring frequently, for 4 to 5 minutes. Add bell pepper and bok choy. Reduce heat to medium. Cook 2 to 3 minutes, or until tender-crisp. Turn off heat.
3. Add sesame oil and Bragg Liquid Aminos. Mix well.

Sweet Potato and Roasted Red Pepper Bisque

Ingredients

• 1 sweet potato (aka garnet yam)
• ¼ red bell pepper
• 1 cup vegetable broth or water
• 1 tsp. finely grated peeled ginger root
• 1½ tsp. extra virgin olive oil
• 2 tsp. miso paste, diluted in 1 tsp. hot water
• Tamari or Bragg® Liquid Aminos, Himalayan salt, and herbal seasoning (to taste)

Directions

Peel and cube sweet potatoes. Cook in boiling water until tender. Drain and set aside. Meanwhile, roast a whole red bell pepper on gas stovetop or grill, turning frequently until evenly charred on the outside OR in your oven at 400 degrees for 15 to 20 minutes, turning every 10 minutes or until skin is charred.

Put pepper in bowl and cover with towel for 10 minutes to steam. Clean off skin and seeds by running under cool water. Remove seeds, cut in quarters, and chop one quarter into ½-inch cubes. (Set remainder of pepper aside for another use.)

Place sweet potato, pepper, broth or water, ginger, oil, and miso in blender. (If you want chunky soup, set aside some chunks of pepper.) Blend thoroughly, adding more liquid to achieve desired soup consistency. Transfer to a pot and gently heat on low until hot. Add tamari or aminos, salt, and seasoning as desired. Serves 1.

Microgreen Salad and Lime Lintal

Ingredients

• 1 cup cooked green lentils (see recipe on pg. 88)
• 1 medium carrot, shredded
• ¼ cup finely chopped fresh cilantro
• 1½ tsp. sesame oil
• 2 Tbsp. fresh lime juice
• Braggs Liquid Aminos (to taste; optional)
• Himalayan salt (to taste; optional)
• ¼ tsp. ground cumin (optional)
• Herbal seasoning blend (to taste; optional)

Directions

1. Combine lentils, carrot, cilantro, oil, lime juice, and Braggs Liquid Aminos, plus salt, cumin, and seasoning blend (if desired); toss gently to blend.
2. Let salad marinate, covered, in refrigerator for 2 hours before serving.

Nori Roll with Tempeh and Veggies

Ingredients

• ½ tsp. extra-virgin olive oil
• 1 strip smoky tempeh (like Lightlife® brand, or use ¼ serving Baked Tempeh, recipe on pg. 75)
• 1 sheet nori seaweed
• ⅓ cup cooked brown rice (see recipe on pg. 75)
• ¼ medium avocado, sliced
• ¼ medium carrot, cut into matchstick-sized pieces
• ¼ medium cucumber, cut into thin strips
• 1½ tsp. Nori Gomasio (see recipe on pg. 90) (to taste; optional)

Directions

1. Heat oil in large skillet over medium heat. Add tempeh; cook, stirring frequently, for 2 to 3 minutes, or until crisp.
2. Place nori on cutting board. Top with rice, covering half the nori lengthwise. Top with tempeh, avocado, carrot, and cucumber.
3. Sprinkle with Nori Gomasio (if desired). Roll up from bottom, being careful not to tear nori seaweed; wet end of nori to seal.

Tip: 1 cup uncooked brown rice generally yields 3 cups cooked brown rice. As a convenience, you can cook some up in advance, store it in the refrigerator, and use it for up to 4 days.

Microgreen Salad and Quinoa

Ingredients

• 3 cups baby salad greens
• ¼ medium carrot, shredded
• ½ medium cucumber, chopped
• ½ medium red bell pepper, sliced
• ¼ cup sprouts (like radish, alfalfa, or broccoli)
• ½ medium tomato, chopped
• ¼ cup chopped jicama
• 1 Tbsp. fresh chopped cilantro (optional)

Quinoa Stuffed Bell Peppers

Loaded with protein, veggies and healthy grains, these stuffed bell peppers will provide the nutrition that you need for a healthy, balanced meal! INGREDIENTS 3 cups cooked quinoa 1 (4-ounce) can green chiles 1 cup corn kernels 1/2 cup canned black beans, drained and rinsed 1/2 cup petite diced tomatoes 1/2 cup shredded pepper jack cheese 3 tablespoons chopped fresh cilantro leaves 1 teaspoon cumin 1 teaspoon garlic powder 1/2 teaspoon onion powder 1/2 teaspoon chili powder, or more to taste Kosher salt and freshly ground black pepper, to taste 6 bell peppers, tops cut, stemmed and seeded Boneless Chicken Breast (optional)

Tomato and Watermelon Salad

Watermelon

 Grape Tomatoes

 Lemon Juice and Zest 

Olive Oil 

Black Pepper 

Himalayan Pink Salt 

Mint

Mix everything together, refrigerate for 1 hour and serve

Cauliflower Pizza Crust Pizza

Ingredients
1 head cauliflower, stalk removed
1/2 cup low-fat shredded mozzarella
1/4 cup low-fat grated Parmesan
1/2 teaspoon dried oregano
1/2 teaspoon kosher salt
1/4 teaspoon garlic powder
2 eggs, lightly beaten

Directions
Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper or I used a Pizza Stone.

Break the cauliflower into florets and pulse in a food processor until fine. Steam in a steamer basket and drain well.  Wrap up the steamed cauliflower in an old dishtowel, twist it up, then SQUEEEEZE all the excess moisture out!  (Be careful not to burn your hands!)  It's amazing how much liquid will be released, which will leave you with a nice and dry pizza crust.  

In a bowl, combine the cauliflower with the mozzarella, Parmesan, oregano, salt, garlic powder and eggs. Transfer to the center of the baking sheet and spread into a circle, resembling a pizza crust. Bake for 30 minutes.  The crust should be browned and crispy.

Add desired toppings and bake an additional 10 minutes.

Chicken, Pasta and Vegetable Stir Fry

Chicken, Pasta and Vegetables!!  My kids love this dish too....

Grilled Chicken

Broccoli 

Grape Tomatoes

Fresh Spinach

Baby Carrots

Whole Grain Pasta

Himalayan Pink Salt

Black Pepper

Little EVOL

New Favorite Afternoon Snack

I am always looking for healthy sweet snacks that fit into my clean eating lifestyle.  A few weeks ago I tried this new recipe and it is "Delicious"!!  It is super easy to make at home or take on the go.  If you end up trying this out, please let me know what you think.

Berry Quinoa Parfait

Makes 4 Servings, about 2 1/4 cups each

Container Equivalents per serving: 1 Purple, 1 Red and 1 Yellow (you can leave out the Quinoa too)

2 Cups - Cooked Quinoa

1 Cup - Sliced Fresh Strawberries

1 Cup - Fresh or Frozen Blackberries

1 Cup - Fresh or Frozen Blueberries

1 Cup - Fresh or Frozen Raspberries

3 Cups - Low Fat (1%) Plain Greek Yogurt

1 Tbsp - Raw Honey (or pure maple syrup)

Enjoy!!

HOW TO TURN YOUR FITNESS INTO YOUR BUSINESS!!

Have you ever wondered what it is that I actually do as a Health and Fitness Coach?

Well, I am inviting you, yes "You" to my first ever Sneak Peak Event into Beachbody Coaching. I want to share with you a few things about why I love what I do and why it sets my soul on fire. I am looking to grow my "Taking Control One Day at a Time" tribe of passionate, determined and motivated individuals and I want you!!

If you have ever thought for a second that you could do this, then you need to attend this event. I love referrals too, so if you know of someone else that may be interested please share this post with them.

Message me for more info or click the link in the comments below for the event!

Fill out my online form.

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The Good, The Bad and The Ugly

This past week has been a true game changer for me and if you follow me on Facebook or IG, you may not have even noticed.  In fact, I bet you had no idea that on most days I am a complete "Hot Mess".  You probably see my daily posts and think "Man, she has her shit together!"  Sorry to break it to you but I am far from having it all together.  Honestly, I am ok with telling you that I am not perfect.  Better yet, I don't want to be perfect.  I just want to be the best mom, wife and friend I can be.

I have struggled with food addiction, confidence and my body image for a very long time.  I was that girl that would binge on junk food and then go run 10 miles to make it seem like it was ok.  I was that girl that would compare herself to other girls.  I was that girl that would weight herself everyday.  I was that girl that felt like I wasn't good enough.  I was that girl that is a little OCD. 

Well...I am done being "That Girl"!  I want to be the one and only "Me".  I am done allowing food to control my mind.  I am done comparing myself to other girls.  I am done looking in the mirror and not being happy with the person staring back at me.  I am done feeling like I am not good enough....because I am good enough.  I want to take control of my life and when I look back years from now, I want to know that I was the best mom, wife and friend I could be.  

You may see me post about my daily workouts, food that I make, my challenge groups and business opportunities, yes these are all part of being a Health and Fitness coach but the hands down best thing about being a Health and Fitness coach is Personal Development.  Personal Development has helped me help others and myself.  I have a degree in Psychology and always wanted to work with others.  At first I wanted to work with kids with behavior problems but I ended up taking a job in Philadelphia as a Drug and Alcohol Therapist.  After a year, I was spent and decided that I needed to do something else with my career.  I have been doing Project Management for over 10 years and love it but in July when I joined my first challenge group, I found something in that group that has been missing in my life.  It set my soul on fire.  Within a week I knew that I had to be a part of this.  It came back to my passion of wanting to help others.  Better yet, I wanted to help myself be the best version of "Me".  

You may think that you need to have it all together, be at your goal weight, have extra time, have more knowledge of heath and fitness and the list can go on and on but I am hear to tell you that you do not need these things to start your own health and fitness business.  I am just like you in more ways than you think and I am working this business.  

If you have ever seen one of my posts and wondered if you could do what I do just for a second then I want you to come to my "Sneak Peak into Coaching" event this Wednesday, Jan 20th from 8:30-10pm EST.  You have nothing to lose and everything to gain.  

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Leaning Out and Trimming Down Challenge Group

Hey Hey Ladies!! My next challenge group is starting on Monday, Jan 25th and I need you!! Are you ready to lean out and trim down? This is the first challenge group I did back in July and it changed my life! I want to help you change your life! I will be participating in this challenge group and will be giving it 110%. Let's all stop wishing for it and let's just work for it!!

Fill out an application below to reserve your spot in the group!

Fill out my online form.

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What's for Dinner?!?!

I hate to admit this but I am such a creature of habit when it comes to my meals.  Cooking is not something I enjoy doing, nor am I very creative when it comes to planning and cooking meals.  

I wish I was but I have never been.  I totally wish I had my own chef!  

I typically have a salad with fish or grilled chicken for dinner each night. I know...totally Plain Jane!  

Tonight I decided to give the 21 Day Fix approved Almond Crusted Chicken recipe a try and let me tell you, it was delicious!  Everyone gave it a thumbs up in our house.  

I will definitely make this again.  Let me know if you give it a try and what you think!!

Almond Crusted Chicken

~ Raw chicken breasts, boneless, skinless

~ 1/2 cup almond flour

~ 2 garlic cloves finely chopped

~ 1 1/2 tsp finely grated lemon peel (lemon zest)

~ 1/4 tsp sea salt (or Himalayan salt)

~ 1/4 tsp ground black pepper

~ 1 large egg, lightly beaten

~ 1/4 water

~ 1 Tbsp Olive oil (or coconut oil)

~ 3 tsp olive oil

Mixed vegetables (we just had broccoli)

1. Preheat oven to 425 degrees.
2. Place a chicken breast on a cutting board and slice thin and pound it out thin
3. Combine almond flour, garlic, lemon peel, salt and pepper in a shallow dish; mix well then set aside
4. Combine egg and water and whisk to blend.
5. Dip each chicken breast into egg mixture; dredge in almond flour mixture until evenly coated and set aside.
-6. Heat oil in large ovenproof skillet over medium heat.
7. Add chicken and cook 3-4 min each side.
8. Place in skillet oven. Bake for 10-12 min.

9. Cook your vegetables

If you are following the 21 day fix program the recipe contains (1 Green, 1 Red, 1/2 Orange and 1 spoon)

Enjoy!!

Looking back over the past 6 months...

I can't believe that in 10 short days it will be 6 months since I started my Health and Fitness journey as a Beachbody coach!  I can still remember the first post that I did on my Facebook page about my nutrition struggles!  I was so nervous about this post and what people would think of me!

Most of you know that I started a new journey in my life a few weeks ago (clean eating) but what most of you do not know is that I LOVE junk!! Let me rephrase that, I was ADDICTED to junk!! I always loved it but at some point in my life it turned into having to have it every day! I thought that if I ran 5, 7 or more miles a day then I should be able to have these things or that I earned them. When I started the 21 day fix extreme program on June 29th, I was determined to kick this addiction! I am not going to lie, it was hard but I feel so much better as a result. I still have a "Treat" every once in a while, which is fine because I know that I do not need it every day. It is no longer a "Treat" when you have to have it every day, or even more than one a day. The "Treat" is now party of your everyday diet. It is your choice what you eat, how much and how often but keep in mind that if you have treats too often you may not like the results...I know I didn't!!smile emoticon
The Beach body programs are not quick fixes or "diets," but a lifestyle way of eating that help you eat more nutritiously and will help you lose weight, producing a healthy fit body. It quickly becomes your way of life! Message me if you want help with kicking the junk food to the curb!!

Now looking back on this post, I can honestly say that becoming a Heath and Fitness coach with Beachbody was one of the best decisions that I have ever made!!  I would NOT change the last 6 months of my life!!

I have learned so much about myself over these past 6 months!  I am happy to report that I have not had soda since June 28th!!  This is a huge accomplishment for me.  On the other hand I have learned that I will probably always struggle with sweets.  Even though I wish they weren't, they are my downfall. The holiday season was killer for me.  I did have lots of treats and even though I enjoyed every last bite, I am much happier when I don't eat them.  I love how I feel inside and out when I am eating clean.  It is truly amazing how your mind and body feels when you consume all natural and fresh foods.

I also have to give a big shout out to all my 2015 challengers.  You all are amazing and I am so very proud of each of you for trusting in me as your coach and in the Beachbody programs and Shakeology!  You are the reason I do what I do each day!!  

Interested in being one of my next challengers? Fill out an application below for more information...

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Sooo..this brings me to my goals for 2016!!  I could have gone on and on but wanted to stick with my top 10....

1. Stay true to myself

2. Spend more time with my family

3. Fuel my body with clean nutrition

4. Sweat every day

5. Inspire other's to lead a health and fit life

6. Be confident

7. Be fearless

8. Run after my dreams

9.  Live my life by design

10. Take time each day for personal development

Now it is your turn...what are your goals for 2016?  What will you do different this year?

Interested in what I do as a Beachbody coach?  Fill out an application below for more information...

Fill out my online form.

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