Strawberry Fields Salad

Ingredients:
Organic Baby Sweet Lettuce
Cooked, cubed chicken
Organic Strawberries
Walnuts
Basil infused Olive Oil
Strawberry Balsamic Vinegar

Direction:
Using the 21 Day Fix portion containers, measure out and mix all the ingredients together.

Crockpot Turkey Chili

Servings: 6

Ingredients:
2 16 ounce cans organic red kidney beans, drained
2 14 ounce cans organic diced tomatoes
2 pounds lean ground turkey browned and drained
2 medium onions, coarsely chopped
1 green pepper, coarsely chopped
2 garlic cloves, minced
2-3 Tbsp chili powder
1 tsp black pepper
2 1/2 tsp sea salt

Directions:
Combine all ingredients in slow cooker (crockpot) in order listed. Stir once. Cover. Cook on low 10-12 hours or high 5-6 hours.

Turkey and Brussel Sprouts Frittata

Ingredients:

6 large eggs, lightly beaten
¼ tsp. sea salt (or Himalayan salt)
1 tsp. olive oil
2 medium shallots, finely chopped
3 cups finely chopped fresh Brussels sprouts
2½ cups chopped roasted turkey breast (approximately 12 oz.)
2 Tbsp. chopped fresh flat leaf (Italian) parsley

Preparation:


1. Preheat oven to broil.
2. Combine eggs and salt in a medium mixing bowl; whisk to blend. Set aside.
3. Heat oil in 12-inch nonstick oven safe skillet over medium-low heat.
4. Add shallots and Brussels sprouts; cook, stirring frequently, for 4 to 5 minutes, or until shallots are translucent.
5. Pour egg mixture and turkey into skillet; cook, stirring frequently with rubber spatula, for 4 to 5 minutes, or until egg mixture has set on the bottom and begins to set on top.
6. Place skillet in oven. Broil for 3 to 4 minutes, or until lightly browned and fluffy.
7. Cut into 6 servings.
8. Sprinkle with parsley; serve immediately.

Tips:
• Frittata can be made the evening before and stored in the refrigerator for up to 4 days in an airtight container.
• Heat one serving at a time on the stove-top or in a toaster oven or microwave.
• You can substitute chopped, cooked Brussels sprouts for fresh ones.

Total Time: 30 min.
Prep Time: 15 min.
Cooking Time: 15 min.
Yield: 6 servings

Turkey and Stuffing Egg Cup

Ingredients:
Nonstick cooking spray
1 tsp. olive oil
½ cup finely chopped onion
½ cup finely chopped celery
1½ cups finely chopped roasted turkey breast (approximately 7 oz.)
3 cups leftover (prepared) stuffing
12 large eggs
Ground black pepper

Preparation:
1. Heat oven to 350° F.
2. Lightly coat a twelve-cup muffin tin with spray. Set aside.
3. Heat oil in medium nonstick skillet over medium-high heat.
4. Add onion and celery; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
5. Add turkey and stuffing; cook, stirring frequently, for 1 to 2 minutes, or until well mixed.
6. Evenly press stuffing mixture into prepared muffin cups.
7. Crack an egg into each muffin cup. Season with pepper.
8. Bake for 18 to 22 minutes, or until eggs are set.
9. Let cups sit in pan for 10 minutes before removing them. Use a butter knife to gently separate each cup from the muffin pan.

Tip: Make sure you are using a whole-grain, lower fat prepared stuffing to make these delicious cups.

Total Time: 43 min.
Prep Time: 15 min.
Cooking Time: 28 min.
Yield: 12 servings, 1 each

Post Holiday Survival Tips

We might have overindulged a bit after the Holiday and we might have made some choices that were not so ideal.

If you didn't, congratulations! Getting through the holidays with a moderation mindset is a HUGE accomplishment!

But, if you didn't wake up proud of your choices after the Holiday, it's not something that desires you to spiral into a black hole of self-pity.

Sometimes feeling gross when you wake up is part of the process! It's all about how you deal with it moving forward

So, here's how to get back on track:

1) Drink your H2O. 1 Gallon today! Throw in a squeeze of lemon.

2) Get a workout in.

3) Remind yourself that just because you quit your goals for one day doesn't mean you've quit them forever. Reacquaint yourself with your WHY. Why are you on your health and fitness journey.

4) Do not try to starve yourself. You can eat lighter today but don't try to "make up for yesterday." Just get back on track with your eating goals and get yourself meal planned for the coming week. Starving yourself just leads to more binge eating.

5) Last and probably most importantly, look yourself in the eyes in the mirror and say something nice to yourself. It's the secret ingredient to getting back on track. Don't dwell on the negative. Only focus on building yourself up. 

Remember... It's not the end of the world. MOVE ON. NO LOOKING BACK.

Tomato Basil Pesto Zoodles with Chicken Sausage

Ingredients:
1/2 cup olive oil
3 cloves garlic
3/4 cup brazil nuts
1/3 cup nutritional yeast
1 tsp sea salt
3/4 tsp Italian seasoning
1/2 tsp red pepper
4 Chicken Sausages, cooked
2 very large zucchini, julienned or spiralized
2-3 cups sliced baby bella mushrooms
1 pound grape tomatoes, halved
1/2 cup chopped fresh basil
fresh cracked pepper

Instructions:
In a small food processor or high-speed blender, combine olive oil, garlic, brazil nuts, nutritional yeast, sea salt, Italian seasoning and red pepper. Pulse until the consistency of pesto sauce.

Transfer sauce to a large pot.  Add spiralized zucchini “noodles," mushrooms and tomatoes.

Cook on stovetop over high heat, tossing every 3-5 minutes with tongs, until the noodles begin to wilt and pot starts steaming (about 10-15 minutes of cooking time).  Add sausage and garnish with fresh basil and fresh-cracked pepper. Enjoy!

Chicken Tacos with Mango Salsa

Ingredients:
Chicken Breasts 12 ounces

6 Flour Tortillas Red Onion 
1 Lime

4 Tbsp Sour Cream
1 Mango
1 Red Onion

4 ounces Red Cabbage

1 ounce Adobo Sauce 
1 Tbsp Oil

Prep: Wash and dry all produce. Preheat the oven to 400 degrees (if you have a microwave, you can 
skip this step). Zest and halve the lime. Halve, peel, and nely chop half the red onion. (Use the other half for another day.) Peel the mango, then cut into matchsticks.
Make the mango slaw: In a medium bowl, toss together the mango, cabbage, chopped red onion, juice of half the lime, and a pinch of salt and pepper. Set aside.

Butterfly the chicken: Place your hand on top of each chicken breast, and slice into the middle of the meat (parallel to the cutting board). Stop before cutting all the way through. Open the chicken up like a book, and season on both sides with salt and pepper. Rub or brush both sides with 1 Tablespoon adobo sauce.

Cook the chicken: Heat a drizzle of oil in a large pan over medium-high heat. Cook 3-5 minutes per side, until slightly charred and cooked through. Set aside to rest 5 minutes before thinly slicing.

Make the crema and warm tortillas: While the chicken cooks, combine the sour cream, lime zest, and remaining lime juice in
a small bowl. Season with salt and pepper. Wrap the tortillas in a damp paper towel, and microwave on high for 30 seconds. HINT: If you don’t have a microwave, wrap the tortillas in foil and place in the oven for 5 minutes. 

Finish and plate: Fill the tortillas with the smoky adobo chicken, mango slaw, and lime crema. Serve the tacos with any remaining mango slaw on the side. Enjoy! 

Eggs over Avocado Toast

Ingredients:

Ezekiel English Muffin
1/2 avocado
2 organic eggs

Directions:
Toast Ezekiel Muffin,  Fry two eggs, Mash avocado with a fork.  Add avocado to the muffin.  Top with the eggs!  

Orecchiette with Rappi & Meatless Sausage

Ingredients:
1 pkg (17.6 oz) Organic Orecchiette, cooked per pkg directions, reserve 1/2 cup pasta water
12 oz trimmed, chopped rappi
1/4 cup Extra Virgin Olive Oil, plus additional for garnish
8 cloves of Garlic, crushed, minced
Red pepper flakes to taste
1 pkg (13.2 oz) Food You Feel Good About Don't Be Piggy Meatless Sausage Style Crumbles (Frozen Foods) or Sausage of your choice
Salt and pepper to taste
Grated Parmigiano Reggiano, for garnish

Directions:
Add rappi to large pot of boiling, salted water. Blanch 2 min. Drain and set aside. Heat olive oil in braising pan on MED; add garlic and red pepper flakes. Cook, 3-4 min, until garlic is soft but not browned. Add sausage crumbles; cook, stirring occasionally, 6-7 min. Stir in rappi; cook 1 min. Add pasta and reserved pasta water; toss to combine. Season with salt and pepper. Heat through, about 3 min. Garnish with cheese and drizzle with olive oil.

Chef Tip(s):
If using a rappi bunch, blanch the stems for 2 min, then add the rappi greens and blanch 1 min longer.

Blueberry Yogurt Bark

Blueberry Yogurt Bark 

Blueberry Yogurt Bark

Ingredients:

• 2 cups plain Greek yogurt
• 2 Tbsp honey
• 1 cup chopped strawberries
• 1 cup blueberries 

Directions:

• Mix yogurt and honey in a bowl.
• Line a small baking sheet with parchment paper.
• Spread yogurt mixture over parchment paper. Use a spatula to evenly distribute.
• Top with strawberries and blueberries (or whatever fruit you'd like!).
• Cover with Saran wrap and place in the freezer.
• Wait about 2 or so hours then pull out and break the bark in to small pieces. 
• Store in an airtight container in freezer 
  
  

Apple Spice Donut Holes

It was just apple picking season here in New England.  

So I was on apple overload so decided to just throw these together! Shakeology isn't just for drinking!!  

INGREDIENTS:

Donut Holes
1/2 cup almond meal
1/2 cup vanilla Shakeology
1tsp. baking powder
1/2 tsp. all spice
1/4 tsp. salt
1/2 cup apple puree
1/4 cup 100% pure maple syrup
1 egg
1/4 cup unsweetened almond milk
1 Tbsp. coconut oil
1/2 tsp. vanilla extract

Cinnamon Sugar Topping:
1 Tbsp. cinnamon
1 Tbsp. coconut sugar
coconut oil spray

DIRECTIONS:

STEP 1: Preheat the oven to 350. Mix all of the dry ingredients together in a medium bowl. Add in the wet ingredients and stir until fully combined.
STEP 2: Spray a cake pop mould with coconut oil spray.
STEP 3: Spoon the batter into each hole. Bake for 12-15 minutes or until a toothpick comes out clean.
STEP 4: Let cool for 5 minutes and remove from mould. Roll each donut hole into a bowl with the cinnamon and sugar until fully coated.

Chicken Taco Soup

Chicken Taco Soup

Ingredients:
3-4 chicken breasts
Diced onion
1 can black beans
1 can chili beans
1 can corn
1 8oz can tomato sauce
2 15oz cans diced tomatoes with green chiles
Cumin (add as little or as much as you want)
Chili powder (add as little or as much as you want)
Cayenne pepper (add as little or as much as you want)

Directions:
1) Stir onion, beans, corn, tomato sauce, dice tomatoes, and seasonings into a slow cooker. *I sautee the onion before to make sure that they are not crunchy. Lay the chicken breast on top of the mixture, pressing down slightly so that it gets covered by other ingredients. Set slow cooker to low heat, cover, and cook for 3-4 hours on low if your chicken is thawed. May take 4-5 hours on low if your chicken is frozen.

2) Remove chicken breasts from the soup and shred. Stir shredded chicken back into the soup. Your technically supposed to cook it on low for another 2 hours in the crockpot but you really don't have to. I never do. It's very forgiving. You can leave it in longer if you want too.

3) Top with shredded cheese, cilantro, and crushed tortilla chips.

21 Day Fix Dressings

Ever since being introducted to the 21 Day Fix, I haven't bought a store brand salad dressing.  Store brand dressings are filled with artificial chemicals, which are more harmful to your body than you think.  I am a big fan of the 21 Day Fix dressings!  So here are the recipes you can follow in the serving size of the orange 21 Day Fix container. All dressings make 12 servings which is about 6 teaspoons for each serving.

 

 

Balsamic Vinaigrette

6 tbsp of balsamic vinegar

1/4 cups of fresh lemon juice

1 tsp. of raw honey ( or pure maple syrup)

2 tsp. Dijon mustard

6 tbsp. of extra virgin olive oil

• Combine vinegar, lemon juice, and honey in a medium bowl, whisk to blend.
• Stir in mustard and mix well
• Slowly add oil while whisking and mix well

Tip store in covered container in the refrigerator. If dressing thickens when cold hold at room temperature for 30 minutes before serving.

 

Creamy Herb Dressing

1 medium avocado cut into chunks

1 1/2 cups of plain Greek yogurt

4 tbsp. of finely chopped hebs like tarragon, parsley, mint or cilantro

3 tbsp. fresh lemon juice

1/4 tsp. of salt

1 dash of ground white pepper

1/3 cup extra virgin olive oil 

• Place avocado, yogurt, herbs, lemon juice, salt, and pepper in a blender cover and blend till smooth.
• Continue blending avocado mixture, slowly adding oil until well blended. 

 

Lemon Tarragon Vinaigrette

1/4 cup fresh lemon juice

1/4 cup finely chopped shallot

6 fresh tarragon sprigs

4 tsp. of sea salt

1/4 tsp. of ground pepper

6 tbsp. extra virgin olive oil

  

• Combine lemon juice, shallots, tarragon, mustard, salt, and pepper in a medium bowl. Whisk to blend, slowly add oil while whisking and mix.

 

Dijon Vinaigrette

3 tbsp. of red wine vinegar

3 tbsp. fresh lemon juice

3 tbsp. of Dijon mustard

2 cloves of garlic

1/4 tsp of sea salt

14 tsp of ground pepper

6 tbsp. of extra virgin olive oil

 

• Combine vinegar, lemon juice, mustard, garlic, salt, and pepper in a medium bowl. Whisk to blend slowly add oil while whisking mix well.

 

Asian Citrus Vinaigrette (great for stir-fry)

1/4 cup of 100% orange juice

1/4 cup of rice vinegar

2 tbs. of reduced sodium soy sauce

2 tbsp. of raw honey

1/2 inch of fresh ginger peeled, and finely grated

1/4 cup of sesame oil

 

• Combine orange juice, vinegar, soy sauce, honey, and ginger in a medium bowl, whisk to blend slowly add oil.

 

Are you someone that would like to be a part of an online FREE support system while doing the 21 day fix? Fill out the Join a Support Group application and I can help to see if it would be a good fit for you.

 

Are you Hungry??

I hear this SO many times, challengers saying they ate their dinner and could eat another meal because they still feel hungry! Many times it takes your body a little bit longer to recognise that it is full. However you also may be doing certain things that are causing you to feel hungry.

You Skipped Breakfast:
If you skipped breakfast, or didn't have enough of it, your blood sugar levels have probably spiked a few times throughout the day - leaving you feeling hungry and craving food. The trick is to make sure you are eating a big breakfast, filled with fiber and protein. My breakfast of choice Shakeology.  It's full of nutrients and a quick on the go options. This keeps me feeling full throughout the WHOLE day!


Drinking Soft Drinks:
Drinking sodas, juices and other drinks that are high in sugar can reduce blood flow to and activity of the part of the brain that regulates our appetite. Fructose, in particular, can trick your brain into thinking that your body needs more food, when you have already eaten. It does this by slowing down the body's ability to use leptin, a hormone that let's us know when we are full. So skip the soft drinks, especially at meal times, as they are essentially empty calories and provide you with no nutritional benefit.

You Are Dehydrated:
Sometimes we may be dehydrated and not even know it. If you are slightly dehydrated you will feel the same way as when you are hungry, and most of the time it is hard to tell between the two. If you are still feeling hungry after dinner, try drinking a glass of water and see how you feel in 15 minutes.

You Didn't Eat Your Greens:
Leafy greens such as spinach, kale, collard greens and swiss chard are rich in folate which helps to protect against weight gain and fatigue. They are also high in Vitamin K which helps to banish food cravings by regulating blood sugar levels. Making sure to eat your greens will fill you up and also provide your body with tons of nutrients it needs. Make sure to load your plate up with these!

Boredom:
Sometimes you are not really hungry, just bored. If you have eaten a satisfying dinner consisting of whole grains, protein and salad then you should be feeling pretty satisfied. However if you are bored you may feel "hungry" because you are looking for a distraction and something to do. My tip is to go for a short walk after dinner, it will help encourage digestion and get you out of the house!
 

Grilled Caprese Panini

2 Servings:

For Pesto Sauce:
1/2 cup basil leaves
1/2 cup spinach leaves
1/3 cup grated parmesan cheese
1/4 cup pine nuts
1 garlic clove
2 tablespoons olive oil


Panini:
4 slices of a sprouted grain bread {Ezekiel}
2 ounces mozzarella cheese cut into 4 slices
1 medium tomatoes and cut into 4 slices
olive oil {for Panini grill}

Directions:
1. Preheat Panini grill
2. For pesto, combine the basil, spinach, parm cheese, nuts, garlic, and oil in a food processor or blender. Puree until the mix becomes thick like a paste.
3. Spread pesto onto each slice of bread, then top with 1 cheese slice and 1 tomato sliver on each.  Put sandwich together.
4. Grease top and bottom of grill, add the sandwiches and close lid. Cook them for about 3-4 minutes or until golden brown on top! These can be served warm or cold but WARM is my favorite!

Who wants a Snack before bed??

You may have heard that eating before bed is a big-time "no no" for those looking to lose weight. In fact, you've probably even heard that eating late at night will undoubtedly cause you to GAIN weight...even worse! For the longest time, I refused to eat after 7PM because that's what Oprah said.

Well, there's good news, and that good news is that not every food that you eat past 7PM will be automatically deposited to your hips, thighs, and love handles.

In fact, there are certain foods that you can eat as a late-night snack that can actually INCREASE your fat loss results! The key is knowing which foods to eat, and which to avoid, as the evening progresses.

Here's a good rule of thumb: Avoid carbs before bed.  Instead pick a slow-digesting high-quality protein. Carbohydrate consumption causes significant rise in the storage hormone insulin, which also puts the breaks on fat-burning. Which is a very bad thing during the later evening hours as your metabolism is winding down. Pick slow digesting proteins they provide your body with a steady flow of amino acids throughout the night to help you recover from exercise and maintain your calorie-burning lean muscle as you lose fat.

Here are some of my top pre-bedtime choices:

1. White Meat Animal Protein (not red meat or fish) - White meat protein sources such as chicken and turkey are great pre-bed meal choices because they digest slowly and have a very low insulin release. These sources also promote the release of another hormone, glucagon, that assists the body with breaking down stored carbs and fat within your body to be burned for energy...a double win! Red meat and fish have a significantly higher insulin response so they're best to avoid in the evening.

2. Cottage Cheese - Cottage cheese is very slow digesting and coats the stomach to be assimilated by the body over many hours. As a protein, it also stimulates glucagon release; a solid pre-bedtime choice. Just make sure you're using plain cottage cheese, not the flavored varieties with added sugars.

3. Green Vegetables - While these aren't considered a protein, they contain virtually no calories, are high in fiber, and they're very filling.

Chicken Alfredo with Zucchini Noodles

4 Servings ~ 21 Day Fix Approved

4 chicken breasts
2 Tbsps balsamic vinegar
2 Tbsps olive oil
1 Tbsp fresh oregano
2 Tbsps fresh basil
3 cloves garlic, minced
Sea salt and pepper, to taste
1 head of cauliflower, cut into florets
4 cups chicken broth
1 tsp butter, for cooking
4 garlic cloves, minced
Sea salt and pepper, to taste
4 medium zucchini

FOR THE CHICKEN
Mix together the olive oil, balsamic, herbs and salt and pepper in a small bowl. Pour the marinade over the chicken and marinate in the fridge for at least 1 hour and up to 24 hours. When it’s finished marinating, preheat the oven to 350ºF. In a skillet over medium high heat, sear both sides of the chicken breast. This should only take a minute or two per side. Once both sides are seared/browned, transfer the chicken to a baking dish. Cook the chicken about 20-25 minutes, until cooked through. Let sit for 5-10 minutes before serving.

FOR THE ALFREDO
Put the cauliflower florets in a large pot and cover with chicken broth. Bring to a boil, reduce heat to low, cover, and let cook for 10-15 minutes or until tender. Meanwhile, heat butter in a skillet over medium low heat. Once melted, add the garlic cloves to the skillet and cook for 2 minutes or until softened and fragrant. Set aside. Once the cauliflower is tender, transfer it to a blender or food processor using a slotted spoon. (Do NOT discard the chicken broth – you may need it later!) Add the garlic/butter to the blender. Process the mixture, adding chicken broth as needed to achieve the desired consistency. Process for a few minutes until sauce is completely smooth and creamy.

FOR THE NOODLES
Use a vegetable spiralizer to turn your zucchini into noodles, and place in a steamer basket in a pot on the stove to steam. Heat the pot with the zucchini noodles over medium heat, and steam until they are slightly soft, about 5-8 minutes (not very long at all). Once they are cooked to your liking, drain off any water. Don’t want to steam the noodles? Sauté them instead! Heat a little coconut oil in a pan, and cook the zucchini spirals until they’re cooked to your desired tenderness. To serve, divide the cooked zucchini noodles among each plate. Add the Alfredo sauce, top with chicken, and enjoy!

Almond Butter, Banana Oats

21 Day Fix Approved Breakfast ~

4 oz container of plain non fat greek yogurt
2 tsp of almond butter, melted
steel cut oats, cooked
1/2 banana, sliced

Layer yogurt, oats, banana, then melted almond butter

1 Purple
1 Yellow
1 Red
2 spoons

Taco Seasoning {Homemade}

Why buy the chemically filled store bought taco seasoning when it's easy to make your own!!
21 Day Fix approved!

Ingredients:

1 TBsp chili powder
1/4 tsp garlic powder
1/4 tsp onion powder...
1/4 tsp crushed red pepper flakes
1/4 tsp oregano
1/2 tsp paprika
1 1/2 tsp cumin
1 tsp sea salt
1 tsp black pepper

Benefits for Green Tea

I try to drink a cup of green tea each day.  The benefits of green tea are amazing.  I found these benefits from a study in the Life Science Journal October 2006. 

has properties that help prevent development of cancer

has properties that can help control diabetes

has benefits in preventing heart problems

helps prevent acne

easy weight loss due to its stimulant properties

slows aging because of its antioxidant properties.

soothes digestion and helps with bowel problems

has properties to help reduce cholesterol

has properties that help promote alertness and mental agility

may promote good humor

 All these benefits are due to the presence of polyphenols called EGCG, which are potent anti-oxidants that the body uses to combat the negative effects of many compounds that enter our body.