Turkey Ramen - UMMM yessss, please!

Let’s uplevel the college dorm fav with this homemade Turkey Ramen.

Ingredients

• 1 tsp extra-virgin organic coconut oil

• 1 cup shredded carrots

• 4 cloves garlic, chopped

• 4 cups low-sodium organic chicken (or veggie) broth, hot

• 2 tbsp reduced-sodium soy sauce

• 1 tbsp red miso paste

• 1 tbsp + 1 tsp fresh ginger, finely chopped

• 2 cups cooked ramen noodles (whole-grain, if possible)

• 1 cup shiitake mushrooms, thinly sliced

• 1 cup bok choy, coarsely chopped

• 1 cup Napa cabbage, thinly sliced

• 2¼ cups turkey breast, shredded and roasted (approximately 12 oz)

• 1 tsp sesame oil

• 2 hard boiled eggs, large, cut in half

• 2 green onions, thinly sliced (for garnish)

Instructions

1. Heat coconut oil in a large skillet over medium heat.

2. Add carrots and garlic and cook, stirring frequently, for 1-2 minutes. Set aside.

3. Combine broth, soy sauce, miso paste, and ginger in a large measuring cup; whisk to blend and set aside.

4. Divide noodles evenly between 4 serving bowls. Top evenly with carrot mixture, mushrooms, bok choy, cabbage, and turkey. 

5. Top evenly with broth mixture. Drizzle evenly with sesame oil.

6. Top each bowl with half an egg and sprinkle with green onions + serve!

Portion Fix Containers: 1 Green, 1 Red, 1 Yellow, 1 tsp
2B Mindset Plate It: Add a side salad or more veggies to make a great lunch.

Vegetable Soup

Let’s warm up with some hearty veggie soup! Feel free to substitute any veggie you have in the fridge! We don’t want to create unnecessary trips to the grocery store, nor waste any food. I try to switch a red for a red (like tomatoes for red peppers) and greens for greens (like spinach, kale, arugula, broccoli, green beans, for each other)

Ingredients

• 1 tbsp olive oil

• 1 medium onion, chopped

• 2 medium carrots, sliced

• 2 cloves garlic, chopped

• 1 cup white corn kernels

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

• 3 cups low-sodium organic vegetable broth

• 1 tsp dried ground thyme

• 2 bay leaves

• 1 cup broccoli florets (or cauliflower florets)

• 2 medium red or white potatoes, cut into ¾ - inch cubes

• 1 medium yellow squash, cut into ¾ - inch cubes

• 1 cup medium zucchini, cut into ¾ - inch cubes

Instructions

1. Heat oil in a large stockpot over medium-high heat.

2. Add onion and carrots; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.

3. Add garlic; cook, stirring frequently, for 1 minute.

4. Add corn, tomatoes, broth, thyme, and bay leaves. Bring to a boil. Reduce the heat to medium-low; cook, stirring occasionally, for 10 minutes.

5. Add broccoli and potatoes; cook, stirring occasionally, for 5 to 6 minutes.

6. Add squash and zucchini; cook, stirring occasionally, for 5 to 6 minutes.

Ham and Cheese Toastie

Sometimes, we think healthy eating is complicated or that we need to make these elaborate recipes for our meal plans. I want to make those ideas toast… by sharing simple, delicious toast recipes with you this month. Let’s get to it with this Ham + Cheese toast… but let’s elevate it with some amazing cheese and the most nutritious choices when it comes to ingredients!

Ingredients

• 1 large egg

• 1 slice low-sodium sprouted wheat bread, toasted

• 3 slices of ham, nitrite-free + minimally processed

• ¼ cup Gruyere cheese 

• Chopped fresh chives (optional garnish)

Instructions

1. Preheat broiler on high.

2. Heat a nonstick skillet, lightly coated with spray, over medium-low heat. 

3. Break the egg into the skillet and cook for 2-3 minutes (or until white is firm and yolk begins to set). Turn with a spatula and cook for 1 more minute (or until the egg reaches your doneness preference).

4. Top toast with ham, fried egg, and cheese. Place the toast under the broiler for 3-5 minutes - make sure to monitor it!

5. Garnish with chives and enjoy!

This recipe makes 1 serving.
Portion Fix Containers: 1 Red, 1 Yellow, 1 Blue
2B Mindset Plate It: This recipe makes a great breakfast

Fill your freezer!

Meal prep doesn’t have to be a chore. Let me help you make things easier by filling your freezer with great food choices!

Click the image or download the file here.

Avocado Toast

This isn’t your grandma’s side of toast with butter, although she made a mean piece of toast! This recipe is no side dish either; it is a nutritious and delicious breakfast that will have you starting your day right. Make it a complete meal with 2 poached eggs or 8 scrambled egg whites!

Ingredients

- 1 medium ripe avocado, mashed

- 1 dash sea salt

- 1 dash fresh ground black pepper

- ½ tsp crushed red pepper flakes

- 2 tsp fresh lime or lemon juice

- 4 slices low-sodium sprouted whole-grain bread, toasted

- ¼ cup raw pumpkin seeds, toasted

Instructions

1. Combine the avocado, salt, pepper, red pepper flakes, and lime juice in a medium bowl. Mash until well-mixed and slightly chunky.

2. Evenly spread avocado on top of each slice of toast. Top evenly with pumpkin seeds.

This recipe makes 4 servings.
Portion Fix Containers: 1 Yellow, 1 Blue, ½ Orange
2B Mindset Plate It: Makes a great FFC + accessory as part of breakfast or lunch.

Roasted Chickpeas

Do you love crunchy snacks? Here is a wholesome, easy, and nutritious snack that will not negatively affect your goals💥

Roasted Chickpeas

If you crave a little crunch in your snacks, try roasting your own chickpeas.

The key here is to:

Rinse your chickpeas first and then pat completely dry.

Roll the garbanzos in some olive oil.

Add salt and pepper or your favorite seasoning mix.

Bake at 400 degrees F for 25-30 minutes or until crunchy.

This is a great FFC to add to any recipe if you follow 2B Mindset; if you are using the Ultimate Portion Fix, a serving of roasted chickpeas is 1 Yellow + ½ tsp.

Want to get extra creative with your roasted chickpeas? Try this Maple Chai Roasted Chickpea recipe: https://www.beachbodyondemand.com/blog/maple-chai-roasted-chickpeas

Edamame Hummus!

When it comes to snacks, do you dig dips? Here is a wholesome, easy, and nutritious snack that does not derail your meal plan!

Edamame Hummus! You can spice up your standard hummus recipe by adding edamame, which provides a boost of nutrition and flavor without any added sugar.

Simply puree a handful of cooked edamame, one can of garbanzo beans and some garlic, lemon juice, and olive oil together. Dip your favorite veggie sticks and you’ve got a nutritionally enhanced hummus that steers clear of added sugar!

Here are some of my other favorite hummus recipes that fit perfectly into your meal plan!

Thai Hummus with Peanuts: https://www.beachbodyondemand.com/blog/thai-hummus-peanuts

Avocado Hummus: https://www.beachbodyondemand.com/blog/avocado-hummus-recipe

White Bean + Roasted Red Pepper Hummus: https://www.beachbodyondemand.com/blog/white-bean-and-roasted-red-pepper-hummus

Healthy Thanksgiving Sides

Today, I thought I would share some ideas for healthy and wholesome holiday side ideas that will not derail progress on your next level goals - whether that’s for Thanksgiving tomorrow or heading into other holiday dinners!

Roasted Veggies
I don’t know if there is any vegetable that DOESN’T taste good when you roast it - carrots, Brussels sprouts, beans, beets… get creative!

Sweet Potato Casserole

Both white and orange sweet potatoes are packed with nutrition and are a great side dish to serve your Thanksgiving guests!

Smoked and Spiced Pecans

If you’re looking for a snack that smells and tastes like Thanksgiving, try making your own smoked and spiced pecans. In usually less than an hour, you can make a delicious snack or appetizer!

Here are 32 veggie side dishes for Thanksgiving or any holiday meal! https://www.beachbodyondemand.com/blog/vegetable-side-dishes-for-thanksgiving

Did you know about these BOD Features!!

I rave about Beachbody on Demand (BOD) all the time because with over 70 programs to choose from - there’s literally something for everyone! Pre + post natal fitness, barre, boxing, running, dance, cardio, lifting - tons of options, allowing for ZERO boredom! But we offer heaps of other amazing things too:

🍎 Nutrition plans - Our premium nutrition programs are included in ALL of our newest packages - 2 totally different approaches to eating to help you stay on track and they're no extra cost now (used to be $119 EACH)! This is the bomb diggity (I feel cool just saying that, but I think my kids are rolling their eyes at me)!

🧘‍♀️Relaxation and Meditation - Resources to help you relax, sleep and reduce anxiety - including a full 21 day program that teaches you how to meditate and helps you find the practice that works best for you. I'm just starting to use these and I learned not to do them mid-day b/c I get distracted with my “to-do list” or I fall asleep.  It's a learning process for me!

👩‍🍳Cooking videos for meal planning / meal prep updated weekly with GF, vegan, vegetarian, and DF recipes so there really is something for everyone! Plus, I email you weekly menus too, so no excuse not knowing what to do in the kitchen, K? We just have to do it and remember, nutrition is 70-80% of your results so if you're going to sweat, follow through with what you're eating so you get the results you want! 

👭BOD Groups - A platform to stay connected, share and track goals, and totally private, you even get to decide what you share with me! - all within the BOD app so only one place to go every day!  If you aren't currently in my BOD group, “Lose a Turkey” Bootcamp is in full force and we are getting results left and right. Lets get you added!

Spaghetti Squash

Now that the weather is changing, you may want to add some comfort foods into your meal plan. Don’t worry, we’ve got you! We’re sharing some nutritious + wholesome foods and meals that you can add to your weekly rotation. These meals will be easy, delicious, and healthy to help keep you on track for your next level nutrition goals!

Here is a wholesome food to add into your diet:

Spaghetti Squash - It’s unique texture shreds like spaghetti once it’s cooked!

To prepare, cut the squash in half longwise and scoop out the seeds.

Brush the cut edges with oil and roast at 425 degrees F for one hour.

Shred the squash with a fork when done.

*For a quicker fix, place the cut and scooped squash face down in a casserole dish in an inch of water and microwave for 5-7 minutes.

Here is one of my favorite spaghetti squash recipes - lasagna! https://www.beachbodyondemand.com/blog/spaghetti-squash-lasagna-recipe

Almond Milk Chai Latte

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As the weather cools down, I love to add in more warm drinks, especially in the morning - this almond milk chai latte is a great source of antioxidants and a fun way to switch things up instead of your standard morning coffee!

This recipe makes 2 servings.

Ingredients

• 2 cups unsweetened vanilla almond milk (or other milk alternative)

• 2 black tea bags

• ¾ tsp ground cinnamon

• ¼ tsp ground ginger

• ⅛ tsp ground cloves

• 4-8 tsp honey (to taste)

Instructions

1. Heat up the almond milk in a saucepan over medium-high heat, until it begins to bubble over the edges of the pan.

2. Turn off the heat and add tea bags to the pot of hot milk. Wait 3-5 minutes for the tea to steep; then, remove the bags.

3. Add in cinnamon, ginger, cloves, and honey. Turn the heat to medium; whisk to combine, stirring regularly, until the mixture is hot.

4. Adjust any seasoning to your taste and serve immediately.

You can store leftovers in an airtight container for up to 4 days in the fridge - serve chilled over ice or reheat on the stove!

Ultimate Portion Fix Containers: 1 tsp
2B Mindset Plate It: Enjoy as an occasional treat.

Form Corrections for these 2 common exercises

We've all done it, especially at the end of our workout when our muscles start getting tired or we get lazy with form. I’m not perfect either so this applies to me too!!

Here are two ways to ensure you are using proper form and help force yourself to be in the right position. If you use these tricks, it's almost hard to cheat! Let me know if there are specific exercises you need help with and I’ll try to do a video specifically for you!

Surviving the Holidays + Fun Workout Challenge!

Click image to download pdf!

Can you believe we're talking about the holidays? Thanksgiving, Halloween, Christmas and New Years are all going to be here before you know it! Here's my Holiday Survival Guide with lots of ideas for healthier holiday recipes and tips for staying on track and enjoying every minute. I've got you covered this holiday season!

Bonus, I included 8 different workouts to help get you moving, even as the weather gets colder. These are some of our newest programs and they are all so good! If you are looking for a new full program or just a few workouts to try out, press play and try them out. I would love to hear what you think of them, so if you try one out, send me your thoughts!

Autumn Date Night Ideas

Autumn is here (per the calendar, sure doesn't feel that way).  With all the time we've spent at home lately, getting out and having some (safe) fun can be rejuvenating.  Grab your partner, friends, kids, or even pets, and pick an idea from the list I shared.  Let me know what was the most fun and tag me on Insta @eat.sweat.pray! 

We've started doing “day dates” so it isn't just movies and dinner all the time, so corn maze, apple picking, and carving pumpkins look fun to me.  Normally I'd chose baking, but with all the sugar this season, I'm not brave enough to test my willpower!!

Apple Cinnamon Overnight Oats

Overnight oats are one of my favorite breakfasts for fall - and this recipe has all the best autumn flavors! Plus, it’s high in protein and fiber, so you stay full all morning! Bonus: it tastes like dessert, I’m here for that! 

Let me know if you make this Apple Cinnamon Crumble Overnight Oats and what you think!

Ingredients

For overnight oats

• ¾ cup unsweetened almond milk

• ½ cup dry rolled oats

• 2 scoops vanilla protein powder (I use Shakeology)

• 1 small apple, chopped, divided use

• 2 tsp chia seeds

• 1 tsp pure vanilla extract

For crumble

• 1 tbsp chopped pecans, unsalted

• 1 tbsp dry rolled oats

• 2 tsp almond flour

• 1 tsp coconut sugar

• 1 tsp extra-virgin organic coconut oil

• ½ tsp ground cinnamon

Instructions

1. To make overnight oats, combine almond milk, oats, protein powder, ½ apple, chia seeds, and extract in a medium bowl and mix well. Evenly divide the oat mixture between 2 jars; seal the jars and refrigerate overnight.

2. To make crumble, combine pecans, oats, almond flour, sugar, oil, and cinnamon in a small bowl; mix well.

3. In the morning, top each jar evenly with crumble and remaining apple pieces. Store refrigerated in an airtight container for up to 24 hours.

Bowflex and PowerTrain demo

I’ve been asked about the weights I use so much that I want to designate a post to it! These are not cheap, but in the long run, they are so cost effective!!! I spent about $340 AU on mine, which included the stand and 2 weights and was so worth it! I’ve never questioned this purchase once.

I’ve explained how it all works, but if you do the math of 5, 7, 12, 14, 17.5, 20, 22, 25, 30, 35, 40, 44 and 48 lbs weights, you’re getting ALL of that in this little set and the best party - ITR TRAVELS WELL! I know it’s bulky, but I put this in the trunk of my car and pack around it and when I’m on vacation, I CAN DO ANY PROGRAM!!! NO NEED TO GO TO THE HOTEL GYM OR SKIP A WORKOUT. Do you get me??? Cost savings, time savings, goals non-interrupted. You’re welcome :) Shop around, I think these are the best brands (same product just called different names in different countries) and watch for the shipping costs when you check out. They are heavy because they’re 48 lbs x 2, plus the stand, so you want a free shipping deal!

message me if you have questions! I love talking about weights and helping clients save!

Spicy Butternut Squash Soup

I love a good soup for meal prep and this one makes enough for the whole family or a week of lunches! You can whip up a pot of this Spicy Butternut Squash Soup on the weekend and then look forward to eating this flavorful, rich soup all morning 😉 If you don’t love spicy foods, just omit the red pepper flakes, it’s super easy to modify!

Ingredients

• 2 tbsp olive oil

• 3 medium onions, chopped

• 4 garlic cloves, finely chopped

• 1 medium butternut squash, peeled and seeded, cut into 1” pieces

• 5½ cups low-sodium organic vegetable broth

• 1 tsp crushed red pepper flakes

• 3 fresh thyme sprigs, leaves removed and chopped, stem discarded (divided use)

• 6 tsp reduced-fat (2%) plain yogurt 

Instructions

1. Heat oil in a large saucepan over medium-high heat.

2. Add onions; cook, stirring frequently, for 8-10 minutes or until onion is translucent.

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

4. Add squash, broth, and red pepper flakes; bring to a boil. Reduce the heat and gently boil, covered, for 25-30 minutes or until squash is soft. Remove from heat.

5. Place soup in a blender or food processor in 4 or more batches, as necessary; cover with lid and kitchen towel. Blend until smooth.

6. Return soup to saucepan over medium heat. Add 1 tsp thyme and cook, stirring constantly, until soup is hot.

7. Season with salt and pepper if desired.

8. Ladle soup into 6 serving bowls. Garnish each with 1 tsp yogurt and sprinkle all bowls with remaining 2 tsp of thyme.

Yields: 6 servings.

Ultimate Portion Fix Containers: 3 Green, 1 tsp

2B Mindset Plate It: A great FFC as part of lunch

These turkey burgers might make you a FAN!

✨Citrus Maple Dijon Turkey Burgers✨

What better on a fall night than a burger?! So many people think that when they start living a healthy lifestyle that they don’t get to eat delicious food … but we all know that’s false! And these burgers are further proof.

Ingredients
* ¼ cup dijon mustard
* 2 tbsp maple syrup
* 1 tbsp fresh orange juice
* ½ tsp orange zest
* 1 tsp fresh lemon juice
* ½ tsp lemon zest
* Salt + pepper, to taste
* 1 lb lean ground turkey meat
* ⅔ cup goat cheese
* 4 cups arugula

Instructions
1) Whisk together mustard, maple syrup, orange + lemon juice, orange + lemon zest, and salt and pepper in a small bowl. Cover and refrigerate for at least 30 minutes and up to 24 hours. Taste and add more maple, salt, or pepper.
2) Preheat the grill to high.
3) Form the meat into four, 4-ounce burgers. Season with salt and pepper. 4) Grill until cooked through, 3-5 minutes on each side. During the last minutes of cooking, add goat cheese to each burger, cover the grill with foil, and let cheese soften slightly.
5) Divide arugula between 4 plates. Place cooked burgers on arugula; drizzle with Maple Citrus Dijon dressing.

Portion Fix Containers: 1 Green, 1 Red, ½ Blue, 1.5 tsp
2B Mindset Plate It: Serve with more veggies for a great dinner option.

Got a healthier burger recipe? I’d love to hear it!!

My Story!

Wow, this was soooo hard to do, and even after I’ve shared it on You Tube, it took me a bit to share it here for all to see! I’m pretty raw here, I’ve shed a few tears and I’been open about it all, not just telling you the pretty stuff :) You might be able to relate to some of the things I was told, some of the eating disorders I experienced, or some of the fad diets I tried. There’s no judging here, I just hope that I’ve inspired to share your story with me, or other, or both! It’s time to move forward and end yo-yo living forever!!!

Chocolate + Banana + Peanut Butter = L O V E

This recipe is a perfect treat when you’re craving dessert (only 300 cal, 7 g protein, 3 g fiber) with macros I can totally get behind. Don’t undo all the work on the gym; in your kitchen. You’ve worked too hard and we are moving forward!

Ingredients
* 1 (6-inch) whole wheat tortilla
* 1 tbsp all-natural smooth peanut butter
* ½ large banana, thinly sliced
* 1 tbsp dark or semi-sweet chocolate chips

Instructions
1) Spread half of the tortilla with peanut butter.
2) Top the peanut butter with banana and chocolate chips.
3) Fold the tortilla in half and cook in a medium, nonstick skillet over medium-high heat, for 4-5 minutes, turning once, until the chocolate is melted and the tortilla is golden brown.
1 serving.

Portion Fix Containers: 1 purple, 1½ yellow, 3 tsp
2B Mindset Plate It: Enjoy as an occasional treat (with a bonus FFC). Be sure to track it!

Do you have a healthy-ish dessert recipe that you love? Id love to see it, share the link below! What’s your go-to sweet treat?