Banana oat breakfast muffins

I have tried SO many oat-type muffins, many good and some very bland.  I have come up with this combination to fit what my hubby and I love in a good oat based muffin.  I always double this recipe because we love them so much!! 

Ingredients

2 ripe bananas
1 egg
1/4 C plain greek yogurt
1/2 C unsweetened natural applesauce
1 TBSP honey
1 TBSP cinnamon
1 tsp baking powder
1 tsp baking soda 
2 tsp vanilla extract
2 C old fashioned oats

Preheat oven to 350 degrees.
Start at top of list and mix all ingredients in large bowl in order to first mash the banana, mix with egg and other liquid ingredients prior to adding dry ingredients.  
Grease muffin pan.
Add mixture to make 12 muffins.
Bake at 350 for 20 min.

If you would like to be the first to get these delicious recipes, join me in my next healthy fit support group! 

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FREE Clean Eating Group

Alrighty friends...it's that time again! I like to run these free 5 day clean eating groups to share what I have learned about clean eating and the benefits of this lifestyle every once in a while! 

We kick off on Monday, February 13th and I will be sharing information, substitutions and TONS of clean eating approved recipes! Even kid friendly, husband approved recipes!

These 3 delicious recipes will make their debut within the group before even going viral here on my blog or Pinterest! Oh, BTW do you follow me on Pinterest---you must! 

Don't miss this group! It's gonna be a good one, I may even throw in a prize or 2 for sharing your success and struggles with making healthy food choices because let's be real, adulting is hard.  

Complete this form for entry into the group(it's free, no catches) or friend me on Facebook and ask to be added!! 

See you on the 13th my friends!! 

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New Year, New You--Beachbody Health Bet Challenge

 I am stoked, I am excited and I am pumped to host my second Beachbody health bet! Beachbody is betting that you will fall in love with getting fit and they will pay you to do it!! How cool is that? Crazy, right?

January 2nd will kick off my New Year, New You health and fitness challenge group and I am looking for women to join me!  Women who are ready to make a change, jump into a healthier lifestyle, become more fit and have fun doing it. 
I am looking for you if you relate to my story--the story of "I have tried everything and I don't know where to go, I just don't have to motivation, I can't stick to anything, I have no idea where to start." If you have said any of those statements, I want to help you! 

Those statements are where I was 3 years ago, I had tried everything, I would see some results and quit, I could NEVER stick to any "lifestyle" I tried and I would end up at the same place..."I just don't know where to start, I have so much to lose." 

That is when I joined my first health and fitness challenge group with my beachbody coach and I have never looked back. I have now upgraded to helping other women like me start and con't their healthy fit journey and I LOVE IT! My goal in 2017 is to help 100 people and I want YOU, if you are reading this right now to be one of my first! 

So, back to the details of this awesome opportunity, the Beachbody Health bet!!  This health and fitness challenge group will kick off January 2nd. It will run for 30 days with one week of preseason where I will help you get set up with your nutrition plan, your workouts, your meal plan and get you pumped to rock out your first 30 days within the group to get the results YOU want and reach YOUR OWN personal goals that I will help you make if you just don't know where to start! 

What could be better than that? Welp, how bout getting your cut of AT LEAST 2 million dollars. Yep, Beachbody is guaranteeing the pot of cash at 2 million, and may be as much as 3 million!!!  WHAT?!?!  The requirements will simply be what you will be doing within the challenge group. You will be working out, drinking Shakeology and following your meal plan and when you log at least 3 workouts and 5 Shakeologies within each week, you will get your share of the money! How is that for a New Years bet? Pretty freakin sweet! 

January is the time to start fresh, make new goals and dream new dreams. 
I am betting on you, you can do this and you are worth it!! Are you willing to bet on yourself? Let's do it!!!

So, I bet you are wondering...where do I sign up for this sweet deal?? Below is the application for you to fill out for entrance into the group. It's that easy! 

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Applesauce Chicken

Preheat oven to 350.

Filet 3 chicken breasts. Place in greased pan.

Top with

Himalayan pink salt
Black ground pepper
Rosemary 1tsp
Paprika 1tsp

For the baking sauce: Mix these ingredients in medium bowl.
1 1/2 cups unsweetened natural applesauce
3 TBSP dijon mustard
2 TBSP Apple cider vinegar

Mix sauce well.

Cover chicken and spices with baking sauce. Bake 30 min at 350, uncovered.

Looking for more clean eating recipes like this? Join my next health and fitness transformation group by completing the form below to have 1st access to recipes JUST like this!! 

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Hearty Kale Stew

8oz fresh kale

1 lb firm tofu, cubed*

1 can Great Northern beans*

2 cans diced fire roasted tomatoes 

1C vegetable broth

1/4 cup lemon juice

2T EVOO 

1t onion powder

1/2t cayenne pepper 

In large pot, heat 2T EVOO over medium heat 

Add kale and toss until wilted. If the kale does not all fit, add more as it wilts

After kale has wilted, add tofu and saute, about 3 minutes 

Add beans, lemon juice, onion powder and cayenne,  saute another 3-5 minutes

Add tomatoes and veggie broth, stir well

Turn heat to high until stew reaches a low boil

Reduce heat and simmer for 20 minutes

NOTE - feel free to use any combination of beans and tofu equaling roughly 2lbs total. It is highly recommended only white beans are used. 

If you are looking for a new challenge with more recipes like this and help with clean eating meal planning--join my next health and fitness challenge group below!!

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Brownie batter pudding

4 ice cubes

1 scoop Chocolate Shakeology

1/2 frozen banana

1 TBSP cocoa powder

1 TBSP peanut butter

Almond milk to desired thickness.

For a pudding consistency I probably used 3/4 cup. Add 

water to thin out recipe for a brownie batter Shake, add more 

milk for super creamy, thick pudding! 

BLEND!!   

Salad a Day

I eat a lot of salads. I enjoy them for lunch and I do not easily get tired of the same ingredients on my salad, but I know many people who get bored easily eating the same things each day. Spice it up and you will never get bored.  Strive to eat as many colors as possible on your salads and your nutrition level will increase! 

The salad ingredient list is endless...it truly is, but you just have to experiment! Pick your essential vegetables and spice up your salad with any combination of these.....



Avacados


Sweet peppers
Mandarin oranges
Pecans/nuts
Chick peas 
Tofu  
Shredded cheese
Feta cheese
Black olives
Sunflower seeds
Berries
Banana peppers
Chicken
Steak
Walnuts
Blue cheese
Crazins


If you are continuing to struggle with making healthy meal choices and meal planning for your family and would like to join my next health and fitness challenge group where I share more clean eating recipes, tips and tricks, fill out the form below and I will be in touch!! 

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Hearty Cajun Stew

My husband was inspired to make this recipe after finding this amazing Cajun seasoning from food.com.

Find the recipe here for the salt-free cajun seasoning!!

Ingredients:

2 TBSP Olive Oil
2 red peppers, chopped
2 onions, chopped
4 stalks celery, chopped
2 cans fire roasted tomatoes
32 ounces salt-free chicken stock
2 TBSP Cajun seasoning
4 chicken breasts, cubed
1 lb cooked salad shrimp
6 links andouille sausage

Optional:
brown rice or Quinoa

Directions:

In a large pot over medium heat, add olive oil, red peppers, onions and celery, saute until tender.

Add fire roasted tomatoes, chicken stock and Cajun seasoning.
Turn heat to medium high, add chicken, cover and cook for 20 min. 

Add salad shrimp and andouille sausage, stir, remove from heat, let sit covered for 10 min and serve over quinoa or brown rice if desired.

If you are interested in more recipes like this and would like to join my next health and fitness group, fill out the application below!! 

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Shredded brussel sprouts

A new favorite veggie in this house! As many of you know, 

my husband is the cook of the house. I enjoy prep work for 

the week--breakfasts, lunches and snacks and he cooks 

dinner. It works for us and gives us variety because I am not 

the best cook. haha.  However, I saw the inspiration for this 

on Pinterest and thought, lets try it! LOVED IT!! The best 

part...it was husband approved!!!

Ok, super easy recipe.....

Cut up as many sprouts you would like, place in pan over 

med-high heat, add some olive oil, Himalayan pink salt and 

pepper. Cook, stirring occasionally 4-5 minutes. Then add

desired amount of minced garlic and stir another 1-2 

minutes.  I added around 2 tsp garlic per 3 cups dry 

shredded sprouts.  Serve immediately.  It was that easy and 

if I can cook them and enjoy it, almost anyone can!!!!

Faux Fried Chicken Tenders

You know when you just want FRIED chicken tenders from your favorite local establishment....welp, here is a GREAT alternative!! There are many ways to make these your own as this is just a simple recipe and you can spice it up how you wish!! 

First, I soaked boneless, skinless chicken tenders in buttermilk overnight.  This can soak for up to 2 days.

When read to cook, for coating, mix these ingredients in a medium bowl.

• 2/3 cup panko 
• 1/2 cup whole wheat breadcrumbs
• 2 tablespoons grated Parmesan cheese
• 1 teaspoon dried parsley 
• 1 1/2 teaspoons paprika
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/4 teaspoon chili powder

Remove each tender from buttermilk and immediately coat with spice mixture and place on greased cookie sheet. Continue process until all tenders are on cookie sheet. Spray top of tenders with vegetable oil cooking spray.  Dispose of buttermilk and remaining spice mixture.  Cook for 20 min at 400 degrees or until tenders reach 165 degrees.  

Savory breakfast quinoa

It is no secret that breakfast is my favorite meal.  I also love salt, carbs and nuts of any kind, who doesn't?   I thought this up and it is absolutely amazing! AND 21 day fix approved!!

Ingredients:
Quinoa
Pinch of pink Himalayan salt
2 tsp Coconut oil
1 TBSP Chopped pecans


Cook Quinoa according to directions on package.  For the 21 day fixers, I use one yellow container of quinoa and add the rest of the fixins and there you have it, a breakfast that feels like a cheat, a sweet/salty cheat! ENJOY!


If you are interested in more recipes like this and are looking for motivation and inspiration to begin a clean eating lifestyle complete the form below to apply for my next health and fitness challenge group! 

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7 day FREE clean eating group!!

I am hosting a clean eating group starting Monday Sept 

7th! 

Would love to have anyone and everyone join who are 

interested in clean eating and it's benefits!

It is a FREE, no pressure group where I will explain what 

clean eating is all about and what it can do for you and 

your family!

I will provide a recipe a day and incorporate some 

fitness 

routines as well!

Fill out the form below and I will add you to the group as 

I get it set 

up!!

Who's joining me for a 7 day food makeover!?!?!?

Labor Day treat

Another great holiday is coming up and many will be invited to end-of-summer cookouts, picnics and parties to celebrate Labor Day and the unofficial end of summer.  I am always trying to think of different things to take that fall in the clean eating category.  What kind of Beachbody coach would I be if I showed up with banana splits? Well probably a pretty popular one, but anyway.....I have seen so many different types of desserts that form the American flag but so many involve marshmallows. No offense to marshmallows but there just had to be a cleaner version to get the white in the flag. So I experimented and actually made this right after 4th of July and thought I would share! 

 This is made with blueberries, strawberries and Greek yogurt! Cut the strawberries any way you desire.  

I used plain Greek yogurt, but I would recommend vanilla Greek yogurt.  I put the Greek yogurt into ice cube trays and froze over night, removed them from the ice cube trays right before serving (they melt quickly) and there you have it! 

A clean eating patriotic treat!!

If you are interested in more recipes, information on clean eating or would be interested in my next health and fitness challenge, complete the form below and I will be in touch! 

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Breakfast muffin

Who loves a good breakfast muffin from your local diner or shall I say it, fast food dealer in town?? 

Well, matter of fact is, they are good, they taste good, but we don't always know where the ingredients came from and the meat is sometimes deep fried.

This is my take on the morning muffin and I am quite pleased with it! 

One English muffin, I use whole wheat.

One TBSP salsa on each muffin.

One slice of cheese on each muffin.

One fried egg on top.

Spices or pepper to your taste. Old bay is great!! 

BAM, there you have it! Starch, protien and a few veggies in the salsa! A well balanced breakfast that holds me till my mid-morning snack of Shakeology!!

This has the ability to be 21 day fix approved with one tweek. I would use one slice of cheese and split it between both muffins. 

2 Yellows

1 Purple 

(store bought salsa is a purple b/c of the sugars)

1 Blue

1 Red

July Newsletter

I hope everyone had a great Independence day!! This month is passing quickly and there are SO many great things happening in the land of Beachbody! I chose to make this post about all the new and noteworthy things that are coming out in July! 

Wow, it's going to be a big month! So I have had my weeks beach vacation with my amazing family, it did not quite look like this but it was refreshing and relaxing!  I am back home now and back to my normal routine and ready to buckle down!! Big goals to conquer!

First, you have probably heard of the 21 day fix and 21 day fix extreme and I am SO happy to say they are ON SALE this month when purchased with Shakeology....AND I am offering a special deal when purchased before months end!! I have had a few people ask me what the difference is between the 21 day fix and the 21 day fix extreme. Here you are, take a look! They are both amazing programs and will give you fabulous results so you really cannot go wrong with either.  If you are ready to get started, click here and fill out the form to join me on July 20th.

 3 NEW RELEASES in JULY!!!

FIXATE, a brand new cookbook created by Autumn Calabrese who is the creator of the 21 day fix will launch on July 14th. This cookbook will feature 21 day fix approved recipes and further take the guessing out of meal prep.  The color-coded portion control container system is applied to 101 of Autumn's family favorite recipes. There will be nutrition facts along with color-coded container equivalents.  Paleo, gluten-free, vegan and vegetarian recipes will be included and it will be a great addition to anyone's kitchen! 

Get it JULY 14th through your Team Beachbody coach!!!

CIZE...the end of exercise

Where are my Shawn T fans? He has done it again! Shaun T has created programs including Insanity, Insanity Max 30, T25  and Hip Hop abs and is about to bust a move with his newest fitness program CIZE and I would love to have you in my next challenge group and complete the whole program with me! I am NOT a dancer, that is for sure--another reason why I love working out at home--I can bust a move, feel like I am the best dancer EVER and get a great sweat while watching Shawn T...sign me up!!!  I have been able to test out this program within Beachbody on Demand and it is A BLAST!! 
Click this video for a SNEAK PEEK!!!
CIZE - The End of Exercize is coming! - YouTube

When you are ready to join me in the Launch group, click the picture at the top of this blog and fill out the application and I will be in touch to help you get set up!!!

The Last new release is the NEW Beachbody PERFORMANCE line.

On July 22^nd Beachbody will be releasing their new line of performance supplements. These supplements were designed to be used in conjunction with your Beachbody fitness programs and Shakeology! The full line will help you improve your exercise performance, maximize your recovery and optimize overnight muscle recovery! 

The best part....the post workout formula is chocolate. 

Energize, hydrate, recover, recharge!

Coming soon!!!

Stay tuned!

That is all for now! I am off to pack for Nashville where I will attend Beachbody coach summit with 25,000 other beachbody coaches, workout LIVE with celebrity trainers, learn from top coaches, see AMAZINGLY inspiring transformations both physically and financially and I will share EVERYTHING when I return!! Until then, find me on FB, send me a friend request and follow my journey in Nashville!!! 

As always, if you are in need of a change and are ready to dive into a more fitness focused and nutritious lifestyle, fill out the form below to be included in my next health and fitness challenge group!  

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Shrimp Pesto

Pesto Ingredients:

1 "bunch" Cilantro
2 TBSP olive oil
4 oz Macadamia nuts
3 TBSP lime juice
3 TBSP vegetable oil
1/2 tsp ground allspice

2 lbs Shrimp

Directions:
Place all ingredients in food processor and blend. Set aside.  Cook shrimp according to directions and mix cooked shrimp with pesto.  I think this pesto would be great with chicken also.  
We paired it over zucchini noddles, but would also be great with brown rice or quinoa.  

Cleanin' up the snacks

Who doesn't LOVE snack time. One of my favorite changes that I made when switching to a clean eating lifestyle was eating snacks between meals. I noticed very quickly that my energy and blood sugar levels were more stable throughout the day.  
As creature's of habit, myself included, I found myself eating the same snacks and soon got tired of nuts, apples, bananas and hard boiled eggs.  So I wanted to compile a list of many clean eating snacks for ideas and variety, after all, it is the spice of life. haha, I'm such a dork.

These next snacks take a little prep but they are so worth it! These are just a few recipes that I have posted that could be good on-the-go snacks, as they can be made ahead of time.
No-bake energy bites
Banana bread muffins
Quinoa fruit salad
Banana pancakes


Last, but not least, a list of clean eating snacks...

edamame
roasted chick peas
yogurt parfait
granola

raw veggies 
fruit
dried fruit
beef jerky
fruit cups (in 100% juice)
smoothie
SHAKEOLOGY!!
zucchini chips
sweet potato chips
blue corn chips
avocado
cheese cubes
cottage cheese
banana with nut butter 
chips and guacamole
yogurt drops