Recipes

Coconut Mango Breakfast Pudding

Part of my 21 Day Fix meal plan next week!! So yummy!!  As part of my postpartum bounce back I am following the 21 Day Fix Meal plan. Check out my yummy breakfast next week.  For postpartum mommies the added bonus of Chia seeds working keep you regular is a bonus!  While your body gets back to normal this will help things moving.

Coconut-Mango-Chia-Pudding

If you love the tropical flavor of mangos and coconut you need this in your meal plan rotation too.  Coconut milk makes it extra rich and fresh (or frozen) mango gives it all the sweetness without tons of added sugars.

Total Time: 4 hrs. 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings, about ⅔ cup each

Ingredients:
2 cups unsweetened coconut milk beverage
1 tsp. raw honey
½ cup chia seeds
2 medium mangos, chopped

Preparation:
1. Combine coconut milk, honey, and chia seeds in a medium bowl; mix well.
2. Cover bowl; refrigerate for at least 4 hours or overnight, mixing after 2 hours.
3. Before serving, layer chia seed mixture and mangos in small serving glasses or bowls.

NutritionalData-CoconutMangoChiaPudding.jpg

Recipes

Coconut Dijon Tilapia

Coconut Dijon Crusted Tilapia

I won tonight with dinner. The girls devoured it and asked for seconds!! It was delicious and a great healthy alternative to fish sticks or deep friedIMG_1975

Coconut Dijon Crusted Tilapia

4 3-4oz Tilapia Filets
2 T coconut flour
2 T dijon mustard
1 egg white
1 tsp fresh chopped parsley
dash of garlic powder
Mrs Dash Salt Free Chipotle Seasoning
Olive Oil

1/4 C non fat plain greek yogurt
2 tsp dill relish

Mix seasoning, flour, and parsley and spread out on small plate. Mix egg white and dijon for egg wash. Coat each filet in dijon wash and roll in coating. Lightly coating.

Heat non stick pan on Medium High, add enough olive oil to lightly coat the pan (approx 1 tsp). Cook tilapia filet approx 5-8 min per until brown on each side.

Mix yogurt and relish. Serve with steamed veggies. Boom!!

Fitness

No Gym, No Time? NO EXCUSES

I recently relocated back to the Puget Sound area to be near family while my hubby is deployed for a year.  Part of our departure meant that we had to leave the comforts and amenities we had while living on our prior military base, including free access to a gym.  Yes I am a Team Beachbody coach that went to the gym!   I only used the gym 1 or 2 days a week to do lifting during workouts that required more weights than I had at home and it was honestly nice to let the girls play with other kids while I worked out.

2015-04-09 15.02.06

Now that I have relocated to the Puget Sound area I no longer have access to the gym, nor did I have the space to pack all my weights and weight bench with me while staying with family.  Would this be a valid excuse to lower my focus on my goal of competing in a bikini competition, and maybe put it off a year?  Sure.  Am I going to do that?  HECK NO!!!  I am just going to have to get more creative with my workouts and super attentive to my nutrition.  No more….”I am bulking…sure I can have spaghetti”.  The carbs I will be getting will be laser focused to the proper time of day and to correspond to my workouts.  Plus I will be upping my intake of protein to focus on muscle maintenance while trying prevent any catabolism.

2014-07-19 09.22.17

I am also going to be doing all my workouts from home using my 5, 10, and 15lb dumbbells and my resistance bands, gravity and my body for resistance.

Here is the plan:

Strength Training using P90X3, Body Beast, 21 Day Fix Extreme and PiYo

piYo

21-Day-Fix-Extremetrain like a beast

Cardio Conditioning using Insanity Max :30, Turbo Fire, 21 Day Fix Extreme and Les Mills Combat.

I will be doing 6 days a week Strength, plus 4 days Cardio for the first 9 months.  Then I will switch to 5 days strength and 5 days Cardio for the remainder of the time leading up to the competition.

It is going to be a challenge but I am up for it. Plus once I establish a goal I don’t back down! So I will not let not having time, space, a gym membership or the ideal living condition stop me or slow me down.  You simply have to be bigger than your excuses.

753969ec2fb0cf26b0e1d90b8a08f016

If you would like to join me during my next 21 Day Fitness Challenge please fill out a quick survey HERE to help me understand your needs.  I will be in touch in 24-48 hrs to do your free fitness and nutrition consultation.

Health

Stop Eating Less and Drop Fat!

Drop Fat and Inches by Eating More!

Does your head spin when you try to figure out what to eat and how much?  Have you ever gone a little insane counting calories and grams of fat and carbs and weighing out every morsel of food that passed your lips?  Chances are that if you are struggling with weight loss like I did for nearly my entire adult life you really need to simplify your approach and just focus on the quality of your foods.  The best foods in combination with the best portions will help you get results you have been chasing with super low calorie diets that haven’t worked.  Depriving ourselves is not sustainable and it isn’t healthy. 

You can’t lose weight without watching portion size and removing the junk from your food. The surprising thing about this though is that you may need to eat more throughout the day, but of the right foods. Rather than skipping meals and then binging at the next meal, it’s really a matter of spacing out your eating to keep your body and metabolism fueled all day long. So while it’s true that there can be too much of a good thing, it’s all about refocusing on eating more of the right foods but ensuring proper amounts all day long.

Here’s how to eat more of the right foods and how to balance out your portions. These are tips that I use to help others gain control of their health and live happier healthier lives.  It isn’t some magic pill but simple principles and focusing on quality.

  1. Replace Your Bad Habits: Have you ever heard it takes 21 days to learn a new habit.  This is very true.  Don’t expect to suddenly wake up tomorrow and know exactly what to eat, when to eat, and how much if today you are used to meals from a box or the freezer. Know that you will not make healthy changes overnight, so do not beat yourself up if it takes you some time.  But that being said, you also cannot get lazy about it.  You must actively participate in the process of learning healthy habits for them to become second nature.  The average time to create a good habit is about 3 weeks or 21 days. So give yourself this time, allow yourself to transition and embrace the change, and commit to it as your body gets used to powerful and nutritious foods.images
  2. Learn portions: Yes portion and quantity does matter and so you need to learn what a serving of chicken or whole wheat bread.  This is not something to leave to your “eyeball estimation” when you are new to portion control.  Find a system and learn the system.  Then once you know it go back every once in a while and check your portions. IMG_7642-e1412249212215  
  3. Quality is Queen: If it is labelled “Low Fat” “Diet” “Snack Pack” “Natural” or “Low Calorie” it likely means devoid of nutritional value.   Processed foods, fast foods, fried foods, and even “diet foods” will only harm your body not help it. Artificial preservatives, flavors, colors, added sugars and chemicals found if processed foods only slow your body down.  They are not proper fuel and your body many times doesn’t know what to do with it and it is stored in fat cells.  YUCK!  When you focus on whole foods that come from the ground (veggies, fruits, nuts, grains) or eat something that grows in the ground (grass fed patured meats and fish) your body will respond amazingly!  You are now giving it the fuel it knows how to manage and it will boost your metabolism.  Once you get rid of the wrong foods and really welcome in the right ones, you can enjoy healthy eating in a whole new exciting way.2014-07-22 17.14.03-2
  4. Mini-Size my meals: By tossing out the window 3 meals a day and fueling your body with 5-6 mini meals you will keep your metabolism buzzing right along all day.  If you aim for 3 hour in between eating your body will turn into a calorie busting machine.  You will have more energy, you close will start to fit differently and you have more clarity of mind.  The first thing that is impacted by blood sugar drop is our thought process.  I don’t know about you but I like to think clearly all day long, not just 3 times a day.  
  5. Hydration is Happiness:  I remember learning that the human body is made up of 75% water in 3rd grade.  I remember thinking WOW!  How am I not slushing around non stop, but that is how my brain worked as a kid.  So if we are three quarters water it is very important that we are replenishing our system throughout the day for proper function.  The best rule of thumb is to take your body weight, divide by 2 and this is how many ounces you should drink throughout the day.  It is also best to “wake up” your metabolism first thing in the morning with a glass.  So for a 150lb woman that would equate to 75 ounces.  If you do intense exercise add 8 ounces for every hour you exercise to compensate for sweat. facts_chart

Changing the way that you eat and keeping yourself fueled like this will not only help you to lose weight, but also to feel more satisfied all day long—and that’s what it means to manage your portions, eat better foods, and to get healthier through all of this in the meantime!

If this makes a lot of sense to you and you want to give portion control eating a try, I have just the group for you! We start in just a few weeks, so let me know if you are interested by filling out the application for my Portion Control Challenge HERE

My Journey

Countdown to Cancun

I am headed to the Moon Palace Resort in Cancun for an all inclusive vacation from Team Beachbody that I earned through my work last year helping others get fit.  I am over the top excited but just last week it really sunk in. HOLY CRAP!!  You will have to wear a swimsuit, A LOT!!  With just 28 days to touchdown in Cancun I embarked on the Countdown to Competition plan from 21 Day Fix Extreme.

cancun

I was honestly hoping to shed some bloat and trim up a little to squeeze into a one piece.  But after just 7 days, no kidding 7 days!!!  I am thinking a bikini just might be in the cards for me.

The plan isn’t easy, it requires some major discipline and planning.  But if there is anything that I excel at it is planning and execution, especially when it comes to food.  I am a foodie at heart and I love being creative and planning out my meals. So this fit perfectly with my lifestyle, plus the hubby is currently deployed so I wouldn’t be needing to prepare a separate meal to support his 6’4″ body as well.

So what am I eating?  Here is a quick rundown of my day….yes I am eating every 2hrs (I have to set a timer on my phone to remind me to eat)

Breakfast:  8 egg whites with Pepper, onions, and mushrooms & salt free seasoning

Snack: Isopure Protein

Lunch: Spinach salad with assorted veggies and grilled chicken topped with vinegar and coconut oil, Baked Sweet potato

Snack: Shakeology with Almond Butter blended with ice and water

Dinner:  Baked Fish (Cod, Salmon, or Tilapia) and steamed veggies & salt free seasoning

Snack: 2 hard boiled eggs

At least 1 gallon of water throughout the day

Not glamorous or fancy but it is really doing the job. I am alternating my days with two basic meal structures so I don’t get too bored with my food.  But what is great is I have prepared all my food for the week on Sunday and have it ready to go so I don’t have any excuses to reach for something not on the plan.  I have all my veggies, and protein portioned out into little baggies so I can just grab and go.

Why am I not talking about my crazy intense workouts or how many calories I am burning?  Now you may have heard that abs are made in the kitchen and this is so true!!  You cannot neglect your attention to your nutrition and expect results.  Nutrition accounts for 80% of your transformation and your fitness or workouts are only 20%   But if you are wondering I am doing 30 minute workouts from 21 Day Fix Extreme and walking in the afternoons with my daughters.  The latter is really more of a relaxation for me, I get to listen to my audio books and just push a stroller.

So check out my first 7 day results!

 10952644_10152824649407807_1952370857339322558_n

I am over the top excited to see what I can accomplish in the next couple weeks as we prep for our vacation to Cancun!!  I may just be able to rock a bikini without feeling bloated and too Fat Girl but more Fit Momma!

Want more info on 21 Day Fix Extreme? Check out this quick video

Recipes

21 Day Fix Snickerdoodle Smoothie

Hands down one of my favorite cookies of all times is the Snickerdoodle, especially fresh out of the oven when they are still soft.  Sadly the sugar, butter, and flour don’t quite fit into the healthy lifestyle and 21 Day Fix Meal plan.  So I created a 21 Day Fix Extreme meal plan approved version to satisfy my sweet tooth and keep me on track.  The best part it is made with Shakeology so I know that I am getting the best possible nutrition in one glass and I don’t have to stress about it throwing my blood sugar all out of whack.

Snickerdoodle Smoothi

This is the perfect post workout smoothie to help with muscle recovery and it tastes amazing!!

Nutritional Info:  Calories 199, Fat 7.4g, Carbs 18.2, Protein 18.3

Recipes

21 Day Fix Crepes

I am on day 4 of my 21 Day Fix Extreme and I already am missing my giant veggie loaded salads.  I decided I would swap my veggies in my morning egg for my lunch.  So I was stuck, what can I do for breakfast now?!  I still wanted my eggs for my filling boost of protein after my morning workouts.  The first thing that came to mind was CREPES!!    One problem typical crepes have lots of butter, milk, flour and eggs.  I decided I was going to attempt this 21 Day Fix approved concoction anyways.  The outcome…..AMAZING!!!

21 Day Fix Crepe
21 Day Fix Crepe

Ingredients 

  • 1 tsp vanilla Shakeology
  • 1 tsp vanilla extract
  • 3/4 Red Container Egg Whites
  • 1 stevia packet
  • 1/2 banana (1 Purple)
  • 1 tsp natural unsalted peanut butter
  • 1 tsp coconut oil
  • dash of cinnamon

Directions: 

Heat a small non stick skillet over medium high heat.  Add 1/2 tsp to pan.

Blend eggs, shakeology, stevia and vanilla until frothy and has lots of bubbles

Pour 1/2 of the egg mix into pan.  Decrease heat to medium.  When the crepe starts to pull away from the edges (about 2 minutes) carefully flip with large spatula.  Cook another 30 sec to 1 minute until browned.

Make your second crepe.

Top with peanut butter, sliced banana and a dash of cinnamon.  ENJOY!!

Your Fix container count :1 Purple, 1 Red, 2 tsp

Want more info on 21 Day Fix and to join my next online accountability group find me on Facebook or Get more info HERE.