Chia pudding

Chia pudding: tastes like dessert, delivers protein, fiber, and antioxidants #WinWin! If you haven’t tried it yet… it’s time! You can prep on the weekend and then eat it for breakfast, a midday snack, or for a sweet dessert to end the day, but it’s a great thing to have on hand for when life hands you curve balls!

The possibilities are ENDLESS! Make it with almond milk, coconut milk, soy milk, or oat milk. Sprinkle with cinnamon or get wild with pumpkin spice. Add your favorite fruits. You do need to have the right ratios of seeds to liquid, so here you go!

Ingredients

• 1½ c unsweetened almond milk (or fav milk alternative)

• 1 tbsp raw honey

• ⅓ cup chia seeds

• ½ tsp pure vanilla extract (optional)

Instructions

1. Combine almond milk, honey, chia seeds, and vanilla in a medium bowl and mix well.

2. Cover the bowl and refrigerate for at least 4 hours or overnight, mixing after 2 hours.

3. Divide evenly into 2 servings.

So, that’s the basics. But let’s elevate this, shall we; try my favorites below and let me know which is your favorite! 

✨ Citrus Chia Pudding Parfait

✨ Raspberry Chia Pudding

✨ Coconut Mango Chia Pudding

✨ Chia Pudding with Tumeric, Almonds, and Goji Berries

Chickpea + Spinach Slow Cooker Stew

Whether you eat meat or not, this simple vegan stew recipe is a definite winner! It’s packed with colorful veggies in a savory coconut curry broth … and it only takes 15 minutes to prep!

I know some people who eat vegetarian or vegan once a week and there’s actually quite a lot of benefits to doing this (for you and for the earth)! Here are just a few:

🌱 Eating less meat and more plant-based foods (like veggies, beans, and nuts, can improve heart health and reduce the risk of heart disease)

🌱 Skipping even a half serving of meat every day and replacing it with a plant protein like beans or tofu can decrease your risk of getting type 2 diabetes.

🌱 Skipping one serving of beef every Monday for a year saves the equivalent emissions to driving 348 miles in a car! CRAZY!

If you want to learn more about this movement, google “Meatless Monday.” Now… to the Chickpea + Spinach Slow Cooker Stew recipe! ha!

Ingredients

• 1 tsp olive oil 

• 1 medium onion, chopped

• 1 medium green bell pepper, chopped

• 1 medium red bell pepper, chopped

• 2 cloves garlic, coarsely chopped

• 2 cups low-sodium organic vegetable broth

• 1 (14.5 oz) can diced tomatoes, no salt added

• 2 (15 oz) cans chickpeas/garbanzo beans, drained + rinsed

• 1 tbsp curry powder

• 1 tbsp pure maple syrup

• 1 tbsp fresh ginger, finely chopped

• ½ tsp sea salt

• ½ tsp ground black pepper

• 1 dash ground cayenne pepper (optional)

• 1 medium head of cauliflower, cut into florets

• 1 (10 oz) bag of raw baby spinach

• 1 cup canned lite coconut milk

Instructions

1. Heat oil in a medium nonstick skillet over high heat.

2. Add the onion and bell peppers. Cook, stirring frequently, for 4-5 minutes, or until the onion is translucent.

3. Add the garlic and cook, stirring frequently, for 1 minute.

4. Place onion mixture in a 3-quart slow cooker.

5. Add broth, tomatoes (with juice), chickpeas, curry powder, maple syrup, ginger, salt, black pepper, and cayenne pepper. Mix well and cover. Cook on high for 3 hours.

6. Add cauliflower; mix well and cover. Cook on high for 1 hour.

7. Add spinach and coconut milk; mix well and cover. Cook on high for 10 minutes or until spinach wilts. 

Yields 6 servings.

Ultimate Portion Fix Containers: 2 Green, 1½ Yellow, ½ Blue, ½ tsp

2B Mindset Plate It: A great dinner option for the vegan plan. For non-vegans, add a serving of protein for lunch.

Fall Shakeology Smoothie Ideas

Fall is synonymous with pumpkin-flavored everything, apple-cider anything, chai, maple, cinnamon… you with me?? So, why not bring all those tasty fall flavors into your daily superfoods?! 

Just throw the ingredients in the blender and blend until smooth! Easy peasy!!

🍁 Creamy Pumpkin Spice Superfoods:
1 cup unsweetened almond milk
1 cup ice
1 scoop Pumpkin-Spice Shakeology (or Vanilla if you weren’t lucky enough to buy PS before it sold out)
½ cup pure pumpkin puree
UPF Containers: ½ Purple, 1 Red, 1 tsp;
2B Mindset Plate It: A great protein + FFC as part of breakfast

🍁 Cinnamon Apple Cider Superfoods:
½ cup water
½ cup all-natural apple cider
½ cup ice
1 scoop Vanilla Shakeology,
1 tsp ground cinnamon
UPF Containers: 1 Purple, 1 Red;
2B Mindset Plate It: A great snackional or enjoy as part of breakfast

🍁 Vanilla Chai Superfoods:
1 cup brewed chai tea, chilled
1 cup ice
1 scoop Vanilla Shakeology
1 tsp raw honey
1 dash ground allspice
UPF Containers: 1 Red;
2B Mindset Plate It: A great snackional or enjoy as part of breakfast

🍁 Cranberry Clove Chocolate Superfoods:
¾ cup water
¼ cup unsweetened cranberry juice
1 cup ice + 1 scoop Chocolate Shakeology
½ tsp ground cloves
UPF Containers: ½ Purple, 1 Red;
2B Mindset Plate It: A great snackional or enjoy as part of breakfast

Berry Protein Pops

We’re sharing some really tasty summer popsicle recipes in my accountability group - so I wanted to share one with you, too! These Berry Protein Pops are a delicious treat that won’t throw you off your meal plan and you can eat them year-around!

Ingredients
* ¾ cup unsweetened cranberry juice
* ½ cup fresh or frozen raspberries
* ½ cup fresh or frozen strawberries
* ½ cup fresh or frozen cherries
* 1 scoop / packet strawberry Shakeology (vegan or whey)

Instructions
1) Place all ingredients in a blender; cover and blend until smooth.
2) Pour mixture evenly into 4 ice pop molds and freeze for at least 4 hours, or until set.

I can’t wait to hear what you think! Comment below if you make this and any modifications you make!

Holy Guacamole this looks delicious!

Everything is better with guac, amiright??? This recipe is healthy, delicious, and the perfect dip to accompany tortilla chips, or chose a healthier option with carrot sticks, bell peppers, or any other veggie that allows you to “scoop”! People never think of it, but they always gravitate to the veggies as “dippers” when I have them out at parties. Try it :)

Ingredients

• 4 medium ripe avocados

• 1 medium tomato (seeds removed, finely chopped)

• ½ red onion

• 2 medium jalapenos, seeds and veins removed, finely chopped

• ¼ cup chopped cilantro

• 2 tbsp fresh lime juice

• ½ tsp ground cumin

• Sea salt + ground white pepper (to taste)

• Hot pepper sauce (like Tabasco, to taste)

Instructions
1) Combine avocados, tomato, onion, jalapenos, cilantro, lime juice, and cumin in a large bowl. Mix well.
2) Season with salt, pepper, and hot sauce. Serve and enjoy!

Coconut Key Lime Smoothie

There’s something about coconut + lime that just screams summer... and this smoothie recipe is one of my favorites for a hot afternoon! If you try it out, make sure to hit reply and let me know! I make this recipe with Shakeology - I love it because it’s so much more than a protein powder. I could get super sciencey about all the benefits but basically, it’s a nutrient-dense superfood protein shake that is formulated with phytonutrients, antioxidants, enzymes, prebiotics, probiotics, fiber, adaptogens, vitamins, and minerals. Yes, please. So, here’s my Coconut Key Lime Smoothie recipe! If you need some Shakeo in your life, hit reply and I can hook you up!

Ingredients:
* 1 cup unsweetened coconut milk beverage (from the carton, not the can)
* 1 cup ice
* 1 scoop Vanilla Shakeology
* 1⁄4 medium lime, with peel

Instructions
1. Place all ingredients in the blender; cover and blend until smooth.

Sweet Potato Pancakes / Waffles

Sweet potatoes are an amazing Superfood and I feel so guilty that I hated them my whole childhood, especially growing up in the south where they're a staple! Sorry Mom! Thanksgiving sure would have been easier if I cared what I ate back then. I don’t think I eve gave them a fair try!

I highly recommend to get your kids involved because this is easy and quick! And who doesn’t love delegating cooking AND dishes?!?! Ummm, yes, please! These make the perfect pre-workout / post-workout meal, especially if you’re following Timed Nutrition!

Ingredients:
1 cooked sweet potato, peeled and steamed (1 yellow container)
2 eggs
Leafy greens (Kale, Arugula or Spinach would all be tasty!) 1 green container
Vanilla, optional (I did not use)
Salt, optional (I did not use)
1 tsp Olive Oil

Directions:
1) Peel and steam potatoes. Make sure to poke holes in potatoes so they don’t explode in the microwave.
2) Measure out 1 green of leafy vegetable you chose and set aside.
3) Crack 2 eggs, or pour 8 egg whites, into serving bowl and add steamed potato and mash / mix together.
4) Fold in leafy greens.
5) Pour mixture into heated and oiled pan.
6) Cook 3-4 minutes and serve as is, with Himalayan Sea Salt or Creamy Roasted Peanut Butter on top. Make sure to track it!!

1 serving

Portion Fix Containers: 1Y, 1B, 1R, 1 Tsp
2B Mindset “Plate-It”: great breakfast, could top with clean nut butter if you like

Baked Donut Holes - Yes, please!

✨ Baked Donut Holes ✨

I’ve got an end of summer treat that is going to make your stomach happy… without throwing off all your results!

Ingredients
* 1 cup gluten-free all-purpose flour
* 1½ tsp xanthan gum
* ¾ cup coconut sugar
* 1½ tsp gluten-free baking powder
* ½ tsp ground cinnamon
* ¼ tsp ground nutmeg
* ¼ tsp sea salt
* 1 large egg
* ¾ cup + 1 tbsp coconut milk beverage, divided use
* 2 tbsp extra-virgin organic coconut oil, melted
* 1¼ tsp pure vanilla extract, divided use
* ½ cup powdered sugar

Instructions

1) Preheat the oven to 350º F. Lightly coat two mini-muffin pans with spray. Set aside.
2) Place flour, xanthan gum, sugar, baking powder, cinnamon, nutmeg, and salt in a food processor (or blender). Pulse to blend. Set aside.
3) Combine egg, ¾ cup coconut milk, oil, and 1 tsp. extract in a medium mixing bowl; whisk to blend.
4) Add egg mixture to flour mixture. Process for 30 to 60 seconds, scraping sides occasionally, until a smooth batter forms.
5) Fill prepared pan with approx. 1 Tbsp. batter per muffin cup. Bake for 10 to 12 minutes, or until tops of donuts are golden brown and a toothpick inserted into the center of one comes out clean. Set aside to cool.
6) To make glaze, combine powdered sugar, remaining 1 Tbsp. coconut milk, and remaining ¼ tsp. extract in a small bowl; whisk to blend.
7) Dip top of each cooled donut hole into glaze and place on a serving plate.

Notes:
For vegan donut holes, substitute 1 tbsp ground flaxseed + 2 tbsp water for egg. Mix flaxseed and water; set aside while combining dry ingredients.

Check your GF flour for xanthan gum; some contain it and some don’t! If yours does, you can omit that.

Portion Fix Containers: 1 donut hole = 1 Yellow
2B Mindset Plate It: Enjoy as occasional treat, be sure to track

Move over Banana Bread... Pumpkin Bread is here for fall!!!

If you’re getting tired of baking banana bread - is that still a pandemic phenomenon?! - you have to try this Pumpkin Bread recipe! As we get closer to the end of summer, I just want all the pumpkin spice things… and this will have to do until my shipment of Pumpkin Spice superfoods arrive! Try it out and let me know how you like it!

Ingredients
* 1 cup almond flour
* ¼ cup coconut flour
* 1 tbsp pumpkin pie spice (you can buy this or make it on your own to save money)
* ½ tsp sea salt 
* ½ tsp baking powder
* ½ tsp ground cinnamon
* 4 large eggs, lightly beaten
* ⅓ cup coconut oil, melted
* 2 tbsp pure maple syrup
* ¾ cup pumpkin puree (not canned pumpkin pie filling!)
* Nonstick cooking spray

Instruction:
1) Preheat the oven to 350° F.
2) Combine almond flour, coconut flour, pumpkin pie spice, salt, baking powder, and cinnamon in a medium bowl; mix well and set aside
3) Combine the eggs and oil in a large bowl; mix well. Add the maple syrup and pumpkin; mix well.
4) Add the flour mixture to the egg mixture; mix until just blended.
5) Place batter in a small loaf pan that has been lightly coated with spray..
6) Bake for 35 to 45 minutes, or until a toothpick inserted in the middle comes out clean.

Repurpose leftovers & make them "fresh" again!

This is hands down one of my favorite meals, soooo freaking delicious and scary how simple it was. I like to buy the cauliflower / broccoli rice already made at the store because it’s the same, or less, cost and saves me that much more time.

We are fortunate to live very close to The Fish Factory so fresh sashimi is right at our finger tips. I chose Tuna and Salmon, but they also have Kingfish and Copia (white fish, similar to Kingfish but more fatty) sashimi.

Add any veggies you like, I chose red peppers (highest source of calcium), cucumbers (for crunch), and yellow cherry tomatoes. This is amazing with 1 tbsp Ponzo sauce on top and a dash of lemon or lime, to taste. This pleased everyone!

Rapid Abs; how many sets can you do?

Only 5 exercises, easy peasy right?? Do 20 repetitions of each: 1) Sit up Oblique Twist, 2) Plank Toe Taps, 3) Oblique (or regular) Mountain Climbers, 4) Toe Touches and 5) Reverse Crunch for 100 total reps in! Repeat as many times as you can. How fast did you get through this? How many sets could you do? **Make sure to press your back into the floor by tilting your pelvis. Which was your favorite exercise, and least favorite? I know the hardest for me are the Reverse Crunches with lift. OHHHHHH, but soooo good!

Vanilla Peanut Butter + Banana "Nice" Cream

✨ Vanilla Peanut Butter + Banana Nice Cream ✨

What is summer without ice cream?! (not one I want to expereince - ha!) If you want to indulge in a sweet, cold treat, but want to stay on track… this homemade Vanilla Peanut Butter + Banana “Nice” Cream is going to be your jam! The key is frozen bananas; they create a creamy, cold, thick treat that has the consistency of soft serve.

Ingredients
* 1 cup reduced-fat milk or unsweetened almond milk
* 2 scoops Vanilla Whey Shakeology (could try w/ other Shakeo flavors!)
* 2 medium frozen bananas (cut into chunks before freezing, it's easier on your blender)
* 2 tbsp CLEAN smooth peanut butter (means no added oil or sugar!) should only be nuts, maybe added salt

Instructions
1) Place milk, Shakeology, bananas, and peanut butter in the blender; cover and blend on low for 5 seconds. Increase power to high and continue blending for 30 seconds until smooth.
2) Pour mixture into a large glass bowl and cover.
3) Freeze for 4 hours, stirring every 30 minutes, before serving.
4) Eat immediately or freeze in an airtight container for up to 5 days until ready to eat!
Makes 5 servings (about ½ cup each).

Portion Fix Containers: ½ Purple, ½ Red, 1 tsp.
2B Mindset Plate It: Enjoy as an occasional treat; be sure to track it!

What is a healthy treat swap that you’ve found?

Tofu Tacos - you might be surprised!

Tofu tacos, I know you think I’ve lost my mind?! But, stick with me here because they’re pretty delicious! Tofu is super versatile and can stand in for meat in pretty much any dish. In these tacos, the tofu soaks up all the amazing spices and, once it’s cooked, you can’t even tell it’s not meat! If you don’t believe me, try it and decide for yourself!

Ingredients
* 2 tbsp nonfat plain yogurt
* 3 tbsp fresh lime juice, divided use 2 tbsp cilantro, finely chopped, divided use
* 1 medium tomato, chopped
* 1 medium onion, chopped, divided use
* 1 medium jalapeño, seeds removed, chopped (opt)
* 2 tbsp olive oil
* 1 cup assorted vegetables (like sliced mushrooms, spinach, carrot slaw)
* 1 (14-oz) package firm tofu, crumbled
* 3 cloves garlic, crushed
* 1 tsp chili powder (or chipotle seasoning, habanero seasoning, or cumin)
* 4 (6-inch) whole-wheat tortillas, warm
* 1 cup shredded romaine lettuce

Instructions
1) Combine yogurt, 2 tbsp lime juice, and 1 tbsp cilantro in a small bowl and mix well. Set aside.
2) Combine tomato, ¼ onion, jalapeno (if desired), and remaining 1 tbsp cilantro in a small bowl and mix well. Set aside.
3) Heat oil in a large nonstick skillet over medium-high heat. Add the remaining ¾ onion; cook, stirring frequently, until translucent (about 3-4 minutes).
4) Add vegetables and cook, stirring frequently, until crisp (about 4-5 minutes).
5) Add tofu, garlic, and chili powder. Cook, stirring frequently, until tofu is lightly browned and veggies are tender crisp (about 3-4 minutes).
6) Add remaining 1 tbsp lime juice and reduce heat to medium low - bring to a gentle boil. Remove from heat.
7) Top tortillas evenly with lettuce and tofu mixture. Drizzle with yogurt sauce and serve with tomato salsa.
Yields: 4 servings

Portion Fix Containers: 1 green, ½ red, 1 yellow, 1½ tsp
2B Mindset Plate It: Add a side salad or more veggies to make a great lunch!

Meat substitutes like tofu - yay or nay? Got a recipe you love? Share below!

Cardio Abs!

You asked for it and here it is!! Cardio Abs means your heart rate will be elevated more than standard crunches and the more your feet leave the ground, the more your heart rate will spike. But, if you need low impact, that's ok too and you can modify all of these by leaving your feet on the floor and doing the movement with your arms instead. Try it and let me know how many reps you get through! This can be a great five or ten minute ab routine!

Coco-licious!!

While you might not be going on a tropical vacation anytime soon… this coconut + pineapple combo will help you imagine you’re sitting on a white sand beach with a fruity summer cocktail in your hand! ‘m picturing Tahiti in a hut over the water, how about you???

Ingredients
* 1 cup cubed pineapple
* ½ cup unsweetened pineapple juice
* ½ cup canned light coconut milk
* ¼ cup unsweetened shredded coconut
* 2 tbsp chopped fresh cilantro or basil

Instructions
1) Place pineapple, pineapple juice, coconut milk, coconut, and cilantro in a blender; cover and blend until smooth.
2) Pour mixture evenly into ice pop molds; freeze for at least 4 hours, or until set.

Portion Fix Containers: ½ Purple, ½ Orange
2B Mindset Plate It: This makes a great snack!

If you could travel anywhere in the world for a vacation, where would you go? Why?

Coconut Blueberry Creamsicles

✨ Coconut Blueberry Creamsicles ✨

Who doesn’t love a delicious popsicle on a hot day? MEEEEE!!! Unfortunately, the standard ice cream truck treat is packed with sugar and other junk that just doesn’t make your body feel it’s best (and they're so creepy, but that's for a different convo, lol). Here’s a grown-up creamsicle recipe w/ just 80 calories and it tastes good and feels like a treat poolside! Bevvy is always an amzing go too as well in lemon or pomegranate.

Ingredients
* ⅓ cup reduced-fat plain Greek yogurt
* ⅓ cup canned lite coconut milk
* ½ tsp pure vanilla extract
* 3 tsp raw honey, divided use
* 2 cups fresh or frozen blueberries
* ¼ cup water

Instructions
1) Combine yogurt, coconut milk, vanilla extract, and 1 tsp honey in medium bowl and mix well.
2) Pour yogurt mixture evenly into ice pop molds and freeze for 2 hours or until partially set.
3) Place blueberries, water, and remaining 2 tsp honey in the blender; cover and blend until smooth.
4) Slowly pour blueberry mixture evenly into ice pop molds on top of coconut milk mixture; freeze for at least 4 hours or until set.
Makes 4 servings

Portion Fix Containers: ½ Purple, ½ Blue
2B Mindset Plate It: Add veggies on the side to make a snacktional!

What do you pack to eat for a day at the beach? How do you stay on track on hot summer days?

Maple Cinnamon White Chocolate Chip Donuts!

Omgggg, don’t walk, run! Or click, in this case. You want these. You NEED these. You will not regret these! How often can you say that about donuts?? And they’ll satiate your sweet tooth and indulgence desires. We enjoyed them on a Sunday before church and I was worried the kids would struggle through an hour of church and being well behaved. Anyone else get me? My belly was very happy and there was ZERO sugar spike so everyone sat still and stayed focused on the message. Yes!!! We will be having these again!


Servings: 1 jumbo donut

Macros: 145 cal, 8 g protein, 3 g fat, 20 g carbs, 1.5 g fiber, 6 g sugar
Portion Fix Containers: 1Y, .5R
2B Mindset “Plate-It”: Great FFC and add 1-2 eggs for a well rounded breakfast

Even the dough was yummy. I mean, I think it was ;) Quality control is a thing you know?

You’re supposed to let them sit 2-3 min so they aren’t too hot to eat. This was torture waiting.

Added 2 eggs for more protein to make sure I was full till lunch, but one egg would have been plenty.

The best Olive Oil Dispenser ever!

I’ve been asked more times about this gadget than anything else. Normally the rule in our house is any “kitchen gadget” has to have at least two functions fo runs to buy it. So a waffle maker that has switchable plates so I can make quesadillas too? that’s a winner and a worthy purchase. This however, is the exception to my husbands rule because it’s only for olive oil, but we use it daily, multiple times a day in fact.

Two main reasons I bought this… 1) my husband doesn’t measure. He just eye-balls everything and it stresses me out. Like, big time! So, now he knows and I can see too ;) Not only is that money wasted on olive didn’t need, but brings me to reason 2) olive oil is a great healthy fat, but you don’t get unlimited amounts and a little goes a long way. Quite often I find 1-1.5 tsp is plenty for what i’m cooking, but prior to this, I think the Rachel Ray swirling action over the skillet was more like, 1 TBSP or more. That’s unwanted calories I don’t need!

Best. Purchase. Ever!! Go to Amazon and get one, you will not be disappointed. i didn’t share a link here because I’ve noticed vendor run out of stock often and then the link will be a dud. Happy shopping and you’re going to love it!!

Chicken Skewers on the barbie!

✨Balsamic Chicken + Zucchini Skewers✨

BBQs = summer, am I right?! Skewers are a delicious and an easy weekday meal that you can throw on the grill!

Ingredients
* ¼ cup balsamic vinegar
* 2 tbsp olive oil
* 2 tsp minced garlic
* 2 tsp honey
* 1 tsp dijon mustard
* 1 tsp oregano
* ¼ tsp garlic powder
* ¼ tsp onion powder
* ¼ tsp salt
* 1 pound chicken breast, cut into chunks
* ½ red onion, cut into chunks
* 2 medium sized zucchini, cut into chunks
* ⅓ cup feta cheese
* Wooden skewers, soaked in water

Instructions
1) Combine balsamic vinegar, olive oil, minced garlic, honey, dijon mustard, oregano, garlic powder, onion powder, and salt in a bowl and mix well.
2) Preheat your grill. Assemble 6 skewers, alternating chicken and veggies.chopped veggies; let sit for at least 30 minutes.
3) Preheat your grill. Assemble 6 skewers, alternating chicken and veggies.
4) Cook for 5-6 minutes on each side.
5) Sprinkle with feta cheese.

Portion Fix Containers: 2 skewers = 1 Green, 1 Red, ⅓ Blue, 2 tsp
2B Mindset Plate It: Serve with salad or more veggies for a great dinner option.

What is your favorite food to grill? If you have a great bbq recipe, please share!

Stability Ball Abs - only 10 minutes !!

Don’t let the thought “oh one more piece of equipment to buy” keep you from doing this! You can modify this workout to use plastic plates, a roller, even dumbbells that are completely round (mine are not), but you also can find these super cheap on Facebook Marketplace, or Craigslist, Gumtree, something like that. . Give them a good wipe and they’re good as new.

This workout is for all levels. I give you progressions and regressions and you will feel it no matter which ou chose to follow. I love working abs, but don’t forget to focus on them in the kitchen too, or we will never see them :( You can do this!

What was your favorite move today?