A lot of my customers have nut allergies and cannot eat my all time favorite granola ball recipe (AKA Amazeballs) so I found this one and tweaked it a little. It's just as heavenly and still gluten free and for those that prefer no oats, HERE YOU GO! :) And best part, it's so easy that my 4.5 yr old made the whole thing!
-1 over ripe banana, mashed
-1/2 tsp cinnamon
-1/2 C sunflower butter (if nuts aren't an issue in your home, I used salted peanut butter)
-1/2 C Craisans, chopped (could use raisins or chocolate chips instead)
-1/2 C sunflower seeds
-2 scoops vanilla Shakeology (I used vegan chocolate in mine because that's what I had on hand, but as soon as m vanilla arrives, we will make this again)
**If you make it with chocolate it will look like this, and apparently disappear faster than you plan. I had ideas of serving this at mom's night out or wth yogurt for breakfast, but really my family devoured it! Yielded 16 servings.
Oh man, these were good :)
Not-so-spooky Jack-o'-Lantern Stuffed Peppers
Who says you can't play with your food?? As long as it's not a food fight, I'm all for being creative and festive. And you can easily make adult entrees kid-friendly this way.
Prep Time: 25m, Cook Time: 35m, yields 4, 1 bell pepper each
Ingredients:
4 medium orange bell peppers
2 tsp. olive oil
1 lb. raw 93% lean ground turkey
½ medium onion chopped
1 clove garlic finely chopped
1 Tbsp. chili powder
½ tsp. ground cumin
Ground black pepper to taste; optional
1 (8-oz.) can tomato sauce, no sugar added
1 cup black beans drained, rinsed
1 cup cooked brown rice
¼ cup water
½ cup shredded sharp cheddar cheese
Instructions: Preheat oven to 400º F
1) Slice stem end off peppers. (Reserve for later use.) Remove seeds and veins from peppers. Cut a jack-o-lantern face out of one side of each pepper. Stand peppers upright in baking dish. Set aside.
2) Heat oil in large nonstick skillet over medium-high heat and add turkey; cook, stirring frequently, for 4 to 5 minutes, or until almost browned.
3) Add onion; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent and then add garlic; cook, stirring frequently, for 1 minute. Next, add chili powder, cumin, pepper (if desired), tomato sauce, and beans; cook, stirring occasionally, for 4 to 5 minutes. Remove from heat.
4) Add rice; mix well.
5) Fill peppers with turkey mixture. Top with reserved stem end of peppers Add water to the baking dish. Cover with foil.
6) Bake peppers for 12 to 15 minutes, or until tender-crisp.11) Remove stem top of peppers, sprinkle evenly with cheese. Bake for 2 to 3 minutes, or until cheese is melted.12) Replace tops and serve.
21 day fix containers: 2G, 1Y, 1R, 1/2B, 1/2 tsp
**Thanks Beachbody Blog for this fun idea!!
Meal Prep for Back to School/Work
With summer in full swing, it’s time to start thing about getting ready for the kiddos to head back to school. Wait. What???
Whether you’re ready to send your kids back to class or not, inevitably, summer will wind down to a close and it’ll be time to get back into the autumn routine of school, sports, lessons, and so forth. These last few weeks of summer are actually a great time to review your current meal planning tactics.
Busy families can benefit tremendously from advanced meal preparation. Planning meals and snacks, shopping, organizing – including washing and sorting produce into servings – and cooking several items for quick lunches or even getting a jump on dinners for the week will save you a ton of time, money, and hassle in the long run. It also guarantees that you’re staying on top of your dietary goals.
Are you ready to get “schooled” on meal prep? Here are a few suggestions to help you begin.
1) Stick to a weekly planning schedule. Later, you may find that you can plan two or more weeks at a time. However, to avoid feeling overwhelmed, especially if you haven’t had a meal planning system before, one week is a great starting point. Also, make a list of your family’s favorite snack items that are easy grab-and-go choices (try to keep them clean and on the external aisles of the grocery store) to quickly throw in lunch boxes or your bag when you’re on the go.
2) Make a shopping list and hit the grocery store. Buy items such as nuts, seeds, dried fruit, cheese, etc. in bulk whenever you can to save money and repackage them in reusable containers.
3) Once home, sort snacks and wash produce, dividing into containers. Cooked meat, grains, and vegetables are great to have on hand for quick lunches and can be a good start to evening meals. If you have a salad spinner, you can wash lettuce and spinach and have it ready for grab-and-go salads. That with boiled eggs and cooked spinach on hand, make very quick lunches an option and you can be 100% on track with your goals.
With a little planning and time spent shopping and preparing meals / snacks in advance each week, you’ll be ready to tackle the carpool, endless soccer practices, and math homework like the mom or dad boss you are! I promise, if I can do it, you can too!
The difference between Gelato, Ice Cream & Sorbet
Ice cream
Ice cream is a sweet, frozen dessert made from cream or milk products (or both) and other ingredients, and is generally aerated. It must contain no less than 100g/kg of milk fat and 168g/L of food solids to be considered ice cream.
In its most basic form, ice cream is a mixture of cream and/or milk, sugar, and sometimes eggs. It is frozen while being churned and stabilizers, such as plant gums, are usually added and the mixture is pasteurised and homogenized. The mixture may have flavourings added, from something as simple as vanilla, fruit, or other more exotic flavors. If you chose Coconut Milk ice cream, you can usually avoid a lot of these additives and have a "cleaner" version of ice cream. The mixture is then frozen in machines that agitate it, using paddles or dashers, combining air to keep the ice crystals small and freeze it at the perfect temp to create a smooth, creamy-textured dessert.
I have to say that I truly love all three, but Gelato holds a dear place in my heart because it reminds me of our honeymoon in Italy!
Gelato
Gelato means ‘ice cream’ in Italian, but the two are not the same. Gelato generally contains less fat than ice cream, as it's made from whole milk instead of cream and it has less air churned into it so it's denser in texture. Gelato is traditionally served at a slightly warmer temperature too, so it's softer and looks glossier.
Sorbet
Sorbet contains just fruit, sugar, and no dairy. It’s often churned in an ice cream maker, which makes it scoop-able, but not creamy. Restaurants use sorbet as a palate cleanser during multi-course meals because its intense fruit flavor is extra refreshing. It is also very easy to make at home.
For ice cream lovers, here’s a guide to the best places to enjoy your favourite treat in Brisbane.
How can you spend more to save more?
this is:
-1 portion of wild salmon (will provide lunch leftovers)
-5 pcs of pork loins (more lunch leftovers)
-2 portions of rack of lamb (we serve 2 pp, so 10 in each bag, 1 for entertaining this sat and another for a fun weekend)...
**what you don't see is the other portion of salmon and pork chops in the fridge to eat this week. Huge savings!
For my family, Costco is the tip to saving more! Yes, we spend a pretty penny each trip, but then we can buy in bulk to save money and we don't have to go very often. Because lets face it, if you're like me, you buy a lot of things you don't need at Costco (and Amazon.com and Target for that matter too) #momlife
When we moved to Brissy (Brisbane, Australia) we HAD to start saving money. It is so dang expensive here and although the food is loads better, we sure pay for it! So, the 40 min drive and $5 toll each way to go to Costco every three weeks is just part of the budget!
We tend to buy all our proteins, grains, dairy, eggs and paper goods there so it pays for itself. Tip - if you get the Executive Membership, it's $110 USD instead of $55, but you can earn 2% back for just spending, no Costco credit card necessary. And if you don't get back at least $55 to make up the difference, they'll refund the overage...so you have nothing to lose! We typically cover our entire membership every single year. Not sure that's something to be proud of because it just means we are spending a lot, but that's typically how we save in the long run.
Anyways...here are a few of our staple items and what I've started doing recently to save more money.
Best workout recovery foods
Vegan chocolate Shakeology mixed with ⅓ cup unsweetened almond milk, topped with 1 purple of blueberries and strawberries. Drank Energize before Plyo Fix Extreme.
Most people tend to think fruit is the best recovery snack after a workout and it does seem smart. Most are protected by skin and not easily bruised, except bananas of course, but you'd be surprised! This is not the best replenishment for your body after exerting energy in resistance or endurance workouts. Go for a food that is high protein and low carb, but make sure it has both. A few good examples are:
- Shakeology: Regardless whether you prefer the regular (whey protein) or vegan (pea protein) formula, this is a great source of protein (16-18 grams) and carbs (8-10 grams). Blend it with spinach and a fruit (berries have less sugar than bananas or grapes) and water or unsweetened almond milk. I'd shy away from 2% or whole milk unless you're willing to give up a yellow container for it (I'd always chose wine, any day of the week).
- Low-fat chocolate milk: WHAT??? Yes, that's right and I personally cringe at the thought of my son chasing that at lunch time, but it's the right balance of protein and carbs that findings show can promote muscle recover and slow muscle fatigue during future workouts.
- Beachbody Performance Recover Post-Workout Formula: This high-quality protein blend is formulated specifically to help you recover from high intensity workouts, including both cardio, resistance training, and weight lifting. Just mix with water, shake it, and enjoy. The best part is this counts as zero containers if enjoyed immediately after your workout! #score
- Fruit and plain greek yogurt: Any fruit works, but I always suggest berries to stay lower on the glycemic index. Stay away from flavored and low fat yogurt and instead chose .5% - 2% fat plain yogurt. You can add sweetness with the fruit (purple container), vanilla or cinnamon for free, or maple syrup or honey for 1 tsp. It will take some adjusting, but it will win your heart after a week or so :)
- Lunchmeat wrap: Wrap thinly sliced vegetables (think carrots, spinach, cucumbers) with, ham, chicken, or turkey slices. (red and green containers)
How many ways can you make Shakeology?
Well, my honest answer to this is, A MILLION + WAYS. But my favorites are 3...as a dessert, snack, or a meal (shake or bowl).
I'm going to share with you my FAVORITE recipes, and you can thank me later after you finished eating or drinking Shakeology and making all kinds of inappropriate noises in your kitchen. haha
I call this Chocolate Banana Nutter Butter Shake! Here are the ingredients and all of this, along with blending it, takes 3 min flat. Fastest and healthiest breakfast ever!
-1 scoop / packet of chocolate (whey or vegan) Shakeology
-1 G spinach (do not use kale or lettuce, they both alter the taste and perfection of this)
-1/2 banana (unless you get more than 2 Purple containers /day, then you can do a whole banana). *Generally I chose berries for less sugar content, but bananas in shakes makes them so creamy!
-2 tsp nut butter. I prefer Dark Roasted Creamy PB by Mayvers, but any variety will do.
-1 cup liquid of choice (water = freebie, milk = Yellow container and almond milk = 1 tsp)
-1 cup ice
Blend everything together at the same time. Only 2 steps...blend and enjoy :) Y'all, please do me a favor and stop adding water to Shakeology and just shaking it in your blender bottle. I think a little of me dies every time I see someone do this because I know it’s not going to live up to this kind of amazingness. This tastes like the best desert in the world, but drinks like a salad. FYI - if drinking this in public, you might need to apologize for all the noises you make enjoying this!
This one. you guys. THIS ONE!!!! This is my dessert or on rough mornings after a long night with the kids, this might be breakfast :) Don't judge. This is what I call Recess's Bowl.
Ingredients:
-1 scoop or packet or chocolate / vegan chocolate (remember, vegan just means dairy free so it's plant based protein instead of whey protein)
-⅓ cup unsweetened almond milk / water (i like both equally so it's just personal preference
-1-2 tsp nut butter (I only like this one with PB, it's a strong flavor since there are no other fruits / veggies added in so you will know if you like / don't like a specific nut butter in this, more than in a smoothie)
Mix the Shakeology and liquid first, really well. It gets thicker the longer you mix it. This counts as 1 red and 1-2 tsp depending on how much nut butter you use.
Another option is to omit the nut butter and add a purple of fruit instead. Remember that 1/2 banana = 1 purple so if you're adding other fruit too, only do ¼ banana. It's higher in sugar too so less is more. Natural sugar or not, sugar feeds cellulite. This would be 1 red, 1 purple.
⅓ cup liquid - more firm
1/2 cup liquid - more soupy (I love this too, but most will prefer the ⅓ cup consistency
Shakeology bowls are SO FUN and no one even suspects a thing!! I ALWAYS buy plain greek yogurt now because I can sweeten it with cinnamon or vanilla (both freebies) or honey or maple syrup (both count as however many tsp you use) and I avoid all the chemicals added to flavored yogurt. Yes, there's still added sugar in it, but at least it's at its purest form.
Then throw in 1 scoop / packet of vanilla / vegan vanilla and no one will realize you just added 70 superfoods to their breakfast! My kids and hubby both LOVE this! Top with 1/2 a yellow of any clean granola you prefer. I tend to make the Oatmeal Balls (found HERE) and reduce the amount of honey so it's not to sticky and use that as granola. You can store in tupperware for weeks in the fridge. Mine never lasts even 7 days, but in theory, if it did, you could :) ENJOY!!!
Lastly, Shakeology Cookie Dough! Here is the original recipe one of my coaches created, but because of my coconut allergy, I omit coconut oil and I like it just the same. Am I doing it to save calories...HECK NO! On 21 day fix YOU DO NOT COUNT CALORIES! <3 I can't tell you the last time I even thought about that word...if you count calories, please Lord Jesus, call me and lets talk. You will not get those minutes / days back in your life and I TWENTY YEARS of regret about this. I kept journals, tracked calories in an app, ran number in my head, you name it! It wasn't until 21 day fix that I felt true freedom from all of that. FREEDOM!!!
Ingredients:
-1 packet / scoop Vegan Vanilla Vanilla Shakeology *whey doesn't turn out as well
-tsp melted coconut oil
-2 tsp nut butter
-¼ cup unsweetened almond milk
-dash of salt (optional)
-1-2 TBSP dark chocolate chips (depending on your plan, you know how much you can have ;)
Mix it all together until it's the consistency of cookie dough and add a little more liquid if you prefer. Then top with chocolate chips and enjoy!
HIIT - What is it?
The endocrine system oversees the production of hormones by individual glands; each of which produces its own specific hormone to carry out a specific function. Weight, hunger, mood, sex drive, and sleep are just a handful of examples of the systems that are affected by endocrine health.
Poor diet, lack of exercise, stress, and genetics, glands can become under or over performers, and either produce too much, or too little, hormones can cause a variety of health issues. One of the best ways to combat hormonal imbalances is through high-intensity interval training or HIIT. (Isn’t exercise always the answer? LOL) HIIT workouts are defined as a quick burst of intense exercise with a short period of recovery or rest between sets. Research suggests that moderately intense exercise can increase the release of hormones to the ideal level while being an effective way to burn fat and increase muscle mass. Win-win! Check out one of Beachbody's hugely popular HIIT program, TurboFire, HERE.
There are a few hormones that are especially affected by high-intensity exercise like insulin - regulates how fat and carbohydrates are metabolized, cortisol - another fat metabolizer, testosterone - responsible for muscle growth and repair, and human growth hormone - assists with muscle growth, bone mineralization, and support of the immune system.
It’s important that HIIT workouts are short to avoid producing an excessive release of hormones. In most cases, a session lasting 30-45 minutes is sufficient. BEACH BODY has been ahead of the game for a while now!! YAY! A good way to gauge this is to note how you feel after working out. If you feel refreshed and recharged, you’re on the right track. On the flip side, if you’re exhausted and have no energy left to carry out the tasks of your day, it’s likely you’re overdoing it or suffering from an imbalance.
Additionally, make sure that you are allowing for adequate rest between your workouts to boost your results. Active recovery days that include walking or yoga are great for keeping hormones happy. Those often can get overlooked (I'm guilty of this myself!)
Impressive breakfasts to fool everyone!
Y'all...this is seriously the bomb! I tell my kids it's rude to "omggeeeee" or make groaning noise at the table, but today this has me all making kinds of noises. LOL. And don't even think I was willing to share one bite of it.
Ingredients:
-sweet potato chips (from night before, see super easy instructions HERE),
-baby spinach,
-prosciutto (expensive, but only clean lunch meat I know of and doesn't take much of it to add a lot of flavor),
-egg whites, and
-marinated feta. I'm obsessed with this lately. This was olive oil, basil, feta and garlic, but I've also had sun-dried tomato too. I can use the marinade as dressing for salads and it's clean, so nothing gets wasted! Probably could make this on my own, but if it's not broke, why fix it! :)
I'm hosting my first FREE challenge group since January! It's time for me to share some secrets about steps, clean eating, calorie counting and Shakeology. Join me while there's still space! This is completely free so invite co-workers, friends, and family to join you! And you can win prizes. It just gets better and better.
It really can be so simple!
This meal was brought to you by poor planning. haha Sorry, but it's true! I opened my fridge and had NO CLUE what we were going to have. I had cheese, tortillas, veggies galore, but noting that stood out to my 4 year old and said "YESSSS I want that mommy!" And then it hit me. Mini pizzas!!!
I made mine on a whole wheat tortilla and I made his on whole wheat bread. We love the "thins" bread by Tip Top Bakery in OZ (or Arnold in the US). I made his with clean pizza sauce (you have to really read the ingredients carefully, most have added sugar, vegetable oil, and other chemicals to make it last forever and aren't great for you). This was Woolworth brand and made of tomatoes, tomatoes paste, salt, water, Garlic, Onion, Oregano and Basil. SCORE! Store brand, cheapest option, 100% clean.
I topped his with tomato sauce, cheese, and mild salami and he gave raving reviews. He said "I want this every day mommy" to be exact and it was the fastest I've even seen him eat lunch. EVER. In 4.5 years! #done
As you can see I made mine a lot more fun and interesting. Tomato sauce, heaping handful of spinach, ⅓ yellow pepper (any color will do), 1 mushroom, and 2 slices of prosciutto. Guys, this was soooo good that I did it again today! And I might just do it tomorrow too for dinner instead because this would go damn well with a glass of Chardonnay! #winning
I would totally make this for a luncheon with a side of blueberries or strawberries, served with wine or champagne and I'd for sure have to send the recipe because it's that ah-mazing!
TIP - while making these pizzas, I went ahead and sliced extras of the food I had out (spinach, peppers and mushrooms) and went ahead and packed peppers for snack and a salad for dinner. When 6pm rolled around, all I needed was to grill some shrimp. Score for easy days and planning ahead. Prep work seems hard and time consuming, but if you break it down and are flexible, you can plan meals together!
Do "cheat meals" really matter?
-> I cheated on my diet. How long will it take to show up on the scale?
-> Short answer: Probably never and even if it does, it’s most likely temporary fluid retention caused by excess salt or sugar intake; however, in the extremely unlikely event that you binged so massively over the weekend that you actually gained body fat, there’s nothing you can do about it now, so quit being neurotic and beating yourself up over it. Instead, get on with the business of reversing the damage by jumping back in with your portion controlled container system, 30 min workouts and daily Shakeology. Doubling up and starving yourself do not make up for indulging, which is why Weight Watchers doesn't keep the weight off like Beachbody does. You can't borrow from Monday and Tuesday so that you can go crazy on Saturday, our metabolisms just aren't built that way. Sadly because the alternative sounds pretty fun :)
->Longer answer: The scale is not an accurate indicator of damage caused by a binge meal / weekend. There are about 3,500 calories in a pound of fat. But before you bust out your calculator or app on your phone, keep in mind that the notion that eating 3,500 calories beyond your normal daily caloric burn (2,000–2,500 calories) will automatically cause you to gain a pound of fat doesn’t work like that. Other factors — including hormone shifts, gut bacteria levels, how active you were during said "binge" mean that 2+2 doesn't = 4 in this case.
The biology on the salt thing is simple; your body likes to maintain a certain salinity in your extracellular fluid. If you consume too much salt, the salinity goes up, so your body holds on to more water to restore balance, but once you stop consuming all that salt, balance is restored, and the water flushes out.
The fuel-starved muscle thing is a little more complex. Your muscles contain their own internal carb-based fuel source called glycogen. Glycogen also brings water into muscle. When you consistently eat at a calorie deficit, your muscles tend to run low on glycogen — which also means they’re dehydrated. So if you eat at a surplus, your body recharges your glycogen stores, increasing the fluid volume in your muscles, and bringing up the number on the scale.
I know a number of very fit women who claim they can’t eat more than 1,200–1,400 calories a day without gaining weight. While they’re technically correct, odds are that the “weight” they see when they increase calories is actually their glycogen stores being restored. It’s sad because if they actually increased calories with healthy food, they’d probably see a boost in performance because their muscles would be properly fueled. I am so guilty of this!!!!!!!!!! I don't count calories anymore (thank you 21-day fix container system) but I have a ballpark in my head which can be a dangerous thing. And flat out, life is too short for calorie counting. Just don't do it!
Chronic dieting aside, there are times when an increase in calories thrown into the middle of a longer period of eating at a calorie deficit might even benefit you. If you’ve been eating at a deficit for a while, your body can slow down your metabolism, slowing weight loss or bringing it to a standstill entirely. Occasionally jacking up the calories may relax this slowdown. This is one of the reasons why people doing our programs sometimes lose a few pounds even after finishing and resuming a higher calorie diet. It can also happen during a recovery phase when someone is eating the same amount, but exercising less (therefore burning less calories) and technically creating a smaller overall deficit. In both instances, it’s a sign that they may have been better off eating slightly more the whole time.
Follow Beachbody blog HERE.
Homemade Sweet Potato Chips!
Ok, let me start by saying this...I don't do fancy and I don't do hard. But when you can find something easy, that looks fancy...well so be it!!!! As my college professor used to say, "I"ll buy that!" :)
If you've never made sweet potatoes "chips" before, please try them tomorrow. I got a bag of sweet potatoes at Costco because they are so expensive here in Brisbane and they stay good for a while so it seemed smart. Another tip, use a better slicer than what I used below. I was pretty close to losing a finger with every slice and thankful I finished this with all 10 fingers. ha!
Slice 2-3 small, or 1-2 large, sweet potatoes very thin. Try to be consistent with thickness so the thins ones don't burn and the large ones get soggy. Put them all in a bowl and mix with whatever seasonings you like. They absorb the flavor really well, so have fun with it. I've made these a few times now and tried garlic, salt, pepper the first time and Italian seasoning the second. Both were equally delicious and the kids liked them both ways. Once you have potatoes seasoned in the bowl, spray, or drizzle, with olive oil (you really don't need much, just enough to lightly cover the potatoes).
If you have kids, everything except the slicing is PERFECT for them. They can wash the potatoes, season them, mix them around in the bowl, and the next step which is to lay them in a single layer on a flat cookie sheet. I like to use aluminum foil so I don't have dishes to wash (#lazy), but that's personal preference. I know a lot don't like to cook with aluminum foil these days.
Once they are spread evenly, put them in your preheated oven 160 degrees celsius (or 175 degrees Fahrenheit) till they start to dry out and crinkle a little. If they start browning, take them out immediately. I'm not giving a specific time because it all depends on the thickness of your potatoes and it will vary greatly. I tend to cook mine about 20 min.
Here are 3 different ways I've used sweet potato chips to enhance a dish. I am currently obsessed with making hashes for breakfast. You can top sweet potatoes with any kind of meat (I prefer seasoned ground turkey or bacon) and then add spinach, cheese (any kind, I prefer brie) and tomatoes (I forgot spinach when I made it) and top it with 2 over easy, or poached, eggs. DE-ILC-IOUS!! Prepare to get lots of compliments, impress and hear "thank you" for a while. You can also serve as chips or on top of a salad. I grew up HATING sweet potatoes and I now owe my parents a big apology for all those years and complaining. Because now, I am obsessed!!! :)
Father's Day in OZ!!
Today is Fathers Day in Australia 🇦🇺 , yes, you're thinking exactly what I'm thinking...Travis lucks out and gets 2 Father's Day celebrations this year!! Haha.
So we showered him with gifts...AGAIN...and let him pick what he wanted to eat today. If you know my husband, you know that the way to his heart is through FOOD and WINE! So there will be some, or a lot, of both today.
For breakfast he asked for Chilichiles. Lets start with the fact that I had to google how to even spell that word, so whipping one together feels very stressful to me. I asked for favorite recipes on Facebook and got nothing "quick" or "easy" (2 of my requirements). I cook only because eating is a part of life and we will die without food. LOL. Plain and simple it is not a joyful or stress free activity for me. AT. ALL. So, you give it your best effort, suggest some other alternatives that you know you'll ace: Dutch Baby, French toast, or Chocolate Shakeology pancakes and when he's still set on Chiliquiles... YOU GO OUT TO EAT 😂😂😂
But in case you do want to make Chiliquiles, Allison Ramirez shared her go-to recipe with me (and her hubby is from Mexico and loves this, so it's legit):
-Cut tortillas into chips and fry them until semi crispy (if time is an issue, use bagged corn tortilla chips)
-Make salsa (Green salsa - tomatillos, cilantro jalapenos, and serrano peppers. Boil all together with an onion. After about 7-10 minutes it will be done. Put in blender with a little water and blend add salt to taste. Red salsa - tomatoes, jalapenos, onion, garlic, salt to taste. Same as above)
-Pour salsa in the pan with the oil and chips. Make eggs to taste and serve (another variation: scramble eggs with salsa)
-optional toppings: cheeses, guacamole, green onions, cilantro
My brunch board (left) was ah-mazing. Sourdough toast (which I gave to the kiddos to stay on track with Shift Shop, 1/2 avocado, 2 pieces of bacon (it's almost like ham here), rocket (fancy name for Arugula), cherry tomatoes, 2 poached eggs and feta (looks like butter in the pic). I left full. :) Travis (above) had spicy mushrooms, 2 poached eggs, rocket, tomatoes. Pat on the back self - good call :)
Fast forward a few hours, we return from church and Travis's remembered it's draft day for his TWO fantasy football teams. I whip up some "brain food," sweet potato chips, bananas, goldenberries and croissant sandwiches, milk or beer (depending on age 😉👦🏼👱🏼) for all the boys and then sent them to my office. Mommy got a cat nap! WINNING on this deal!!
Dinner was "Big Mamma's Burgers" made with lamb instead of ground beef. I'll have to post these on my blog later. These are to die for and here's a teaser...mushrooms, blue cheese, oats (in place of bread crumbs if you're eating clean), onions, garlic, salt, pepper, 1/2 ground beef and 1/2 pork / turkey / bison (you need enough fat to hold it together, but too much gives me indigestion)... I'll get this posted soon!
Travis, we love you to the moon and back! You do so much to provide for us and make us a family. We are not perfect, or even half that, but we are US and we love you very much. You will always be their dad, but forever their HERO! I love you and thank you for parenting alongside me in this crazy, unpredictable journey called LIFE! <3
What is "brain food"?
As summer winds down and kids head back to school for another exciting year of academics, this is the perfect time for a quick refresher course on how the body metabolizes food into fuel. In Australia they call morning snack “morning tea” if it’s biscuits and vegemite (yeah, my kids basically starve when they serve this) or “brain food” when it’s fruits and vegetables.
Think of it like this: just like a vehicle, our engines need gas to keep us running in order for us to perform the tasks that fill up our days. That gas, or fuel, is a byproduct of the foods that we eat and the process in which they are broken down. We fill our tank by eating balanced meals consisting of macronutrients: carbohydrates, protein, and fat. Our super smart pancreas secretes glucose from the foods that we consume and turns it into energy. If we are eating balanced meals at regular intervals, we will have stabilized blood sugar levels. However, if we eat too frequently, not frequently enough, or eat too many sugary or processed items, we will likely experience dramatic dips in glucose or blood sugar; noted by the “crash” we feel afterward.
Students and parents alike are susceptible to these dips in blood sugar. One of the best ways to prevent the unwanted crash is to ensure that meals and snacks throughout the day contain plenty of protein and fat. This is especially important for children. When my kids get off the bus (or now when I return home with them), they both re-fuel on Daily Sunshine (specific for kids and portioned appropriately) or Shakeology (an adult portion, but they typically share it, or if very hungry, will drink their own). They get 70 Superfoods and a perfect balance of carbs, proteins, fiber and fat to keep them going till bedtime. I’ve seen evening meltdowns in our house almost disappear since this change! There’s no price tag you can put on that!! haha
Breakfast is the most important meal of the day (called “breaky” in Brisbane) and should always contain some high-quality protein. Eggs scrambled with veggies and served with a side of fruit are a great option instead of sugary cereals and will keep you, or your student, satisfied longer. Lunch selections should also provide a variety of nutrients. A salad of mixed lettuce and vegetables, some diced chicken, and avocado OR cheese, along with minimally processed dressing is a fantastic main course. Alternately, for students, veggie sticks with hummus are an easy lunch box option. Round it out with some yogurt or cheese and fruit to help keep hunger at bay and prevent that afternoon slump. Making a change in their diet usually is a direct correlation to their behavior! Try it!!
Also, carbohydrates should always be accompanied by a good fat source such as an apple with nut butter and non-stop snacking is a no-no. While three solid meals and a snack or two between meals is fine, you’re better off not “grazing” all day. Same for the kiddos. Less frequent meals allow our hunger hormones to regulate which leads to better health overall.
If you find yourself in a pinch or need to a quick, easy snack to feed your ravenous little soccer player after practice, here are a few more snack suggestions:
Trail mix
Yogurt with fruit and granola
String cheese and grapes
Minimally processed energy bar (Lӓra Bar and Rx Bar are great choices)
Hummus and veggies
Oatmeal balls or pumpkin muffins (from 21 day fix menu) See RECIPES tab on "my blog"
You’ve officially been “schooled” on how to keep you and your students energized and passed the course with flying colors. You are ready to rock another school year!
Garlic Chicken, Zucchini and Corn one-dish wonder!!
I'm a huge fan of one-dish wonders, so it's no surprise that this caught my attention! I even shared it on a newsletter and got lots of feedback that it was Yum-O! let me know if you try it too :) This might be one our rotation for Shift Shop week 1 or week 2 (not compliant with week 3).
Ingredients
1 lb chicken breast, cut into 1" pieces
1 tsp sesame seed, coconut or avocado oil
1 large garlic clove, crushed
1/4 tsp salt
Ground black pepper, to taste
1.5 lbs zucchini, cut into half moon shapes
2 cups corn, frozen or fresh (I always prefer fresh and it's not much harder to shuck the corn and throw it in - tastes better - go for it!)
1 tsp sesame seed, coconut or avocado oil
1 large garlic clove, crushed
1/2 tsp salt
Ground black pepper, to taste
1/4 cup chopped dill, parsley or green onions
Directions can be found here.
Fixate Peanut Peanut Butter Squares
Whenever I make something from "FIXATE" cookbook, written by Autumn Calabrese, I think "fixate it and forget about it!!" Sounds funny, but she is the one that designed the every popular "portion controller contain system" with Beachbody. So when you make anything in her cookbook you have the exact container portions per serving. She also lists the nutritional info (carbs, fat, etc) but if you're doing Beachbody programs popular....YOU WILL NEVER COUNT CALORIES AGAIN! SERIOUSLY, you won't! I lived by My Fitness Pal app and scanned in all my food to be under 1300 calories a day and I never look at the label now exact to check that the ingredients are clean because I know I'll measure out what's right for my husband and I and it's no different than measuring for any other recipe. So the stress is gone and it's super cheap ($20!) You can get it HERE if interested.
I made this yesterday with Matthew and I know I'm biased, but I think ours turned out even better... Here are my takeaways...
1) do this with your kids. Matthew made the whole thing. Is that bad I let him use the mixer? He knows to keep hands out and doesn't let it spin out of control and I'm right there, so I feel OK about it. He cracked the eggs and all and so far, we've found no shells! Maybe I should eat a few more to make sure :)
2) Dark chocolate chips are fun add on. White Chocolate chips could be good too, but dark chocolate is the best for you, so there you go, but we are eating dessert...so...
3) Use creamy PB as instructed 🙄!!! I don't like to deviate from recipes and was stressed that all I had was crunchy so I went to Wooly's to get creamy and then grabbed my dark chocolate chips and left, totally forgetting the reason I went. Chocolate has that effect on me :/ It's not bad, but I'd like it better without the crunch.
4) This would go great with ice cream, esp if slightly warm. Of course you need to chose wisely if you're doing 21 day fix for restuls, but if you're on the 80 / 20 maintenance plan, then have a spoonful and call it a day. Otherwise, I think the tartness from plain .5%-2% fat Greek yogurt would be good and then you'd stay on track!
5) This makes 16 servings and they're big. Counts as 1 yellow & 2 tsp. Worth every bit of it!! I think I could chose this over wine and live with myself. :)
6) I undercooked them by 2-3 min. since I"m still getting adjusted to celsius vs fahrenheit and was so worried I'd burn them. Nothing is worse than overcooked or burnt desserts, esp PB flavor, so these were extra gooey, but I'm ok with that.
7) DON'T SHARE. GET YOUR OWN!!!
Fixate picture: as recipe is written (creamy PB and no chocolate chips)
Ingredients:
-Nonstick cooking spray (I prefer Olive Oil and it didn't change the flavor at all)
-1 1/2 C clean creamy peanut butter
-1/2 C honey or maple syrup (I chose honey, get the cheapest kind since you'll go through a lot if you follow my recipes, same with maple syrup. I prefer Costco for both of these staples)
-2 eggs
-2 tsp vanilla extract (if you don't have vanilla extract you can sub almond extract, but do not do 1 for 1 as Google says you can. It's way too strong and overpowers it. I'd do 1/2-1 tsp tops!
-1/2 tsp baking soda
Directions:
-mix everything together in a mixing bowl
-spread evenly into lightly coated 8x8 pan
-bake for 20-25 min in preheated oven (350 degrees). it will continue cooking once you take them out and you can't cut them or remove them till they cool, so take out a little earlier than how you want them to look when done. (esp if you added chocolate to them)
-cool and cut into 16 squares
21 day fix count: 1 yellow, 2.5 tsp, 182 calories, 7g protein, 1 g fiber, 10 g sugar, 13g fat
Surprise Carbohydrates
There is a reason people struggle to lose weight and keep it off. If you do the typical fad diets where you lose fairly fast, you'll notice, it's fairly fast to come back on too! I've been there done that, so I'm speaking from experience. Weight watchers - CHECK, Adkins Diet - CHECK, Anorexia - CHECK (so sad to admit this, but this is for another day and conversation)...none of it was long term. My point is...if you're restricting yourself from one particular food group, or a specific calorie group, that's not sustainable long term. What happens when you go on vacation have a date night, holiday event, or work party? And you work too hard to have your results crushed over one night or weekend. Don't you think? I DO!!
I'm doing Shift Shop right now and this is NOT A LONG TERM LIFESTYLE PROGRAM! I'm the first to tell my customers, this is Beachbody's first "quick fix" exercise based program and it's 21 days not intended on being a 84-day program. NOPE! It is 21-42 days, at most 63 days and then switch to one of our lifestyle-based programs which you can maintain and do 80 / 20 (sustain results) or 90/10 (still working on results). Go on date night, family vacations, girls nights out and check back in the next day and pick up where you left off.
For those doing "no carb diets" here's a reason you might be failing. A lot of these you'd never think have carbs in them! Or at least I wouldn't!
Vegetables with carbs (green container)
Kale, Collard greens, Spinach, Brussels sprouts, Broccoli, Asparagus, Beets, Tomatoes, Squash (summer), String beans, sweet peppers, Cauliflower, Artichokes, Eggplant, Okra, Jicama, Cabbage, Cucumbers, Celery, Lettuce (anything but iceberg - skip that), Mushrooms, Radishes, Onions, Sprouts
Fruits with carbs (purple container)
Raspberries, Blueberries, Blackberries, Strawberries, Watermelon, Cantaloupe, Tangerine, Apricots, Grapefruit (1/2 large), Kiwifruit (2 medium), Nectarine, Honeydew melon, Salsa, pico de gallo, plain tomato sauce
And of course your "21-day fix approved carbs" - here's a list to try and pick from when sticking with the plan (yellow container)
*(unless you're doing Shift Shop; then these aren't allowed for all 21 days)
Sweet potato, Quinoa, Lentils, Edamame, Peas, Refried beans (nonfat), Brown rice, Wild rice, Corn on the cob, Oats, Pasta (whole-grain), Couscous (whole wheat), Pita bread (whole-grain, 1 small 4-inch), Pancakes (whole-grain, 1 small 4-inch), English muffin (whole-grain, 1/2 a muffin)
I know from experience that Weight Watchers allows you unlimited fruits and unlimited veggies. But here is my take on that. Fruit has sugar, sugar leads to cellulite, my body doesn't care if it's natural sugar or a dessert. Sugar is sugar just like a bear is a bear. haha You judge for yourself if that's the long term results you're looking for.
Beachbody wrote a whole article spelling out how many you should have and the differences between simple and complex carbs. Check it out HERE.
Don't let the menu dictate your choices - you decide!
Fun mommy & Matthew day together. The weather was beautiful and our day was "planned" but "unplanned" if you know what I mean. Everything that was planned...either didn't happen or went drastically WRONG. Sometimes, you just have to laugh at life. We bought a new BMW and the next day, it wouldn't start. FANTASTIC right??? Luckily my husband took the bus to work and didn't drive so I was able to grab his keys and still get my kids to school on time. The rest of the day was late, late, late. :) If you smile, people usually forgive you I've found. Especially when you have a US accent. LOL
We went to a new Poki restaurant that just opened and no one here really knows about it, so it wasn't busy at all. That's fine with us, we will keep it our little secret :) The only options were rice bowls or burritos (with more rice)...all of which have carbs and all of which ARE NOT ALLOWED ON SHIFT SHOP! So I said "I'm not eating carbs right now" and she got creative. It was delicious. Don't be afraid to ask!! Or tell them you're paleo and they almost all understand it, or at a minimum, the chef should know!!
So this is what I ordered...Seaweed wrap (instead of burrito), Kale as liner (instead of rice), raw salmon, radishes, peppers, cucumbers, tomatoes, and ponzu instead of all creamy sauces (could have passed on that, now I know).
I actually feel like I'm winning because no afternoon slump, I'm full and it was delicious!! It's not hard when you have a guide on how to do the program successfully!
Chocolate covered Strawberries; why not for brekky??
When you have goals, someone eating chocolate in front of you is like a slap in the face. I've had times when I wonder if I'm drooling or if it's just mental. But there are SO MANY ways to eat Shakeology as dessert so I don't have to skip out anymore. I can make ice cream, popsicles, muffins, brownies, brownie batter (and add fruit like this, or peanut butter so it's like a Resee's cup - heck yeah!). Don't think you'll be making me jealous anytime soon now! Mine might even taste better, but I know one of us won't be regretting it in the morning when we get on the scale :)
Recipe:
1 scoop or packet of vegan chocolate Shakeology *turns out better than whey
⅓ cup water or almond milk (if doing Shift Shop you need to chose water)
2 tsp peanut butter (opt) **if you're going for Resee's cup taste, opt for this
You can add any toppings; I’ve tried this with blueberries, bananas and strawberries so far and liked all equally. You could dip bananas in it and freeze them for a fun summertime treat too. Let me know if you try any of these! I love feedback!
Healthy kids' snacks
I wrote about this almost two years ago and I get lots of questions about what to feed kids...esp picky kids. Let me first start off saying, no parent has it easy or perfect and no kid is easy or perfect. If I'm wrong here, please correct me! I ask my pediatrician TONS of questions at every visit and each kid brings their own stressors to the table.
Matthew won't eat fruit. Like he would rather skip a meal than eat a strawberry. I know this because it has happened. More. Than. Once. We don't feel like amazing parents in the moment, but what it has done is FINALLY gotten him to eat a blueberry. #winning (of course he picks the smallest blueberry possible when choosing, but whatever). Tyler hates tomatoes. He will take down pizza sauce, pico de gallo, spaghetti sauce, but try to feed him a raw tomato and be prepared to laugh so hard you almost choke. because that has happened too. :) To me! He is so dramatic about it that we had him allergy tested in case his body was alarming him about tomatoes, but nice try kid, allergy test came up NEGATIVE. Would you like a second helping of tomatoes anyone????
But seriously, my pediatrician said there has been NO CHILD IN THE UNITED STATES that was OFFERED FOOD and allowed themselves to STARVE. What does that mean? If you hold out and do tough love, they will come around. You might get a lot of judgement or dirty looks, but when it comes to parenting, you have to stick to your guns and do what is best for your family and ignore the rest. If you're ok with making multiple dinners, than maybe this doesn't matter. But I hate to cook and am not in the business of spending all night in the kitchen whipping up 2-3 different options. Our menu board says "eat it or starve" Enough said on that. Please don't judge us, we aren't judging you; parenting is so unique.
Try to choose foods from various groups, and have a few of each. I tend to always have dairy, meat, and fruit out because I feel like anything that has to be served cold isn't the easiest to send for lunch. I also make my granola bar recipe (found HERE) about 2 times a week so they ask for those quiet often. I've recently discovered switching Shakeology for chocolate chips cuts the sugar and keeps it clean, while adding more protein and fiber and less sugar. Win win.
As far as lunch ideas, I ALWAYS put a frozen yogurt tube or pouch in his lunchbox to work as an ice pack for is main meal. I'll either include a quesadilla or a ham (or turkey) sandwich and usually raisins, peeled oranges, or carrots. I want it to be healthy, but I also want it to be fast. When I get too fancy he comes home with most of his lunch and said he didn't have time. I stopped giving him apples because they brown and he tosses them and I'm not in the business of wasting money or food. I found that ham has more sodium, but turkey has more cholesterol so pick your poison. I do read the ingredients and try to buy lunchmeat without nitrates and sugar. Those just aren't necessary. Don't read the front, read the back :)
Bottom line, do what works best for your family!