New Cheat Sheet for Portion Control Nutrition Programs!

My all time favorite tool for portion control nutrition! Love to have you in my challenge groups but even if you just need a tool- here you go!

Its been a life saver for me - hope it helps you too!

Slow Cooker Chicken Marinara with Basil Zucchini Noodles

Ingredients

1 3-4 pound chicken, giblets removed at reserved for stock
1 onion, sliced
1½ cups of homemade marinara or your favorite store-bought marinara
sea salt and pepper
4 medium zucchini
¼ cup fresh basil
shaved parmigiano regiano to taste (optional)

Instructions

Place the sliced onion in the bottom of the slow cooker
Generously season the chicken with sea salt and pepper and place it in the slow cooker on top of the onions
Pour the marinara sauce over the chicken
Put the lid on the slow cooker and cook on high for 3-4 hours or low for 6-8 hours

When the chicken has cooked through, remove it from the slow cooker and set aside to cool enough that you can handle it

In the mean time, spiralize your zucchini noodles. I like to do about 1 per person
Place the noodles in a colander fitted over a bowl. Sprinkle with sea salt and allow the noodles to sit for about 5 minutes. The excess water will fall into the bowl. Discard that.
When the chicken is cool enough to handle, shred the meat from the bones and place it back into the slow cooker to warm in the sauce.

Taste the chicken and sauce and season with sea salt and pepper
Tear up the fresh basil into pieces and toss it in with the zucchini noodles.

To plate, lay a bed of zucchini noodles on the plate, spoon the chicken along with some of the sauce over the noodles. Garnish with Parmesan cheese (optional) and extra basil. Enjoy!

*For the 21 Day Fix, measure out your Red, Green and a Blue container as needed. 

Originally posted by ahappyhealthnut.com 

Slow Cooker Steel Cut Oats

Steel cut oats use a 4:1 liquid to oats ratio. You can use any combination for the liquid – water, soy milk, almond milk, normal milk all work well.

Most of us are too busy to make breakfast in the morning, so a big pot of steel cut oatmeal made in a slow cooker is the perfect solution to make sure you always have a healthy meal to start the day.

Prep time: 5 min

Cook time: 8 hr

Total time: 8 hr 5 min

Serves: 10-12

Ingredients

Steel cut oats – 2 cups
Water – 6 cups
Milk (any type) – 2 cups
Apples, peeled & chopped (optional) – 2 to 3
Brown sugar – ¼ cup
Kosher salt – 2 tsp
Cinnamon – 1 Tbsp
Star anise (optional) – 2 to 3

Instructions

Optional: Give your slow cooker a quick spray of cooking spray or brush with cooking oil to prevent sticking of ingredients.

Put all ingredients in a slow cooker. Cover and cook on low for 8 hours or 4 hours on high. Portion out and reheat as needed!

Top as desired! Add Peanut Butter, fruit, coconut shavings!

For the 21 Day Fix Measure out your containers on the cooked oatmeal, add in your Tsp (PB or nut butters) any fruit etc.. as desired!

Pizza- Crock Pot Style!

Ingredients

2.25 cups ground turkey, cooked and seasoned with 1 tsp. Worcestershire sauce, 1 tsp garlic powder, 1 tsp onion powder
1-15 ounce jar pizza sauce
2 cups mozzarella cheese, shredded
2/3 cup Parmesan
3 cups fresh spinach
16 slices turkey pepperoni
1 cup mushrooms, sliced
1/2 green pepper, chopped
1/2 cup sweet onion, chopped
1/4 cup marinated artichoke hearts, chopped
2 cloves garlic, minced

Directions

In a large bowl, combine ground turkey with sauce and onions. Place half of sauce mixture in the bottom of a 6 quart crock pot.
Place half of fresh spinach on top of sauce mixture.
Place pepperoni and 1/2 desired toppings on top.
Place half of mozzarella and Parmesan cheese on top of toppings.
Repeat layers ending with mozzarella and Parmesan.
Cook on low 4-6 hours.
Let cool slightly and cut into 8 slices. Refrigerate remaining.

No yellows! All flavor!

For more cleaner version recipes check out YourLighterSide.com!

Country Heat! Information and Test Group Info!

I am BEYOND excited for this NEW program to drop in July! I want YOU to be in my August 8th test group! But before you do, I want to give you all the details of what this is all about!

What is COUNTRY HEAT?

Music Line Up

Country Heat is a high-energy, low-impact dance workout that's so simple and so fun, you'll love it from the very first step. Each 30-minute routine is packed with easy-to-follow dance moves set to the hottest country music around. All you have to do is follow along and before you know it, you're scorching calories, burning fat, and melting away the pounds as you reshape your entire body – all in just 30 days. Plus, it comes with an easy-to-follow portion control nutrition plan to maximize your results.

What it is:

• Cardio Dance Fitness
• 30 Days
• 27-30 min long       
• Easy to Follow Steps!
• Option for move break downs 
• Chart Topping Hits (CMA Winners)
• Easy Meal Planning (21 Day Fix Based)
• Low Impact (there is a modifier too)
• Improve ROM without realizing it!
• ZERO equipment! Body weight exercises! 

What it isn't:

• Country Line Dancing!!

Test group members have commented that they were concerned about losing muscle, or that it would not challenge them.  Afterwards they could not believe the transformation. Because its a body weight based workout you not only sweat but you maintain and build lean muscle.  Similar to how a professional dancer builds muscle and cardio endurance.  You can expect the same results!  All while dancing and using basic moves over a 30 minute workout.

Who should buy the program?

Anyone who's looking for a simple, fun, and effective way to lose weight and get fit. While Country Heat is perfect for beginners, it's also a great cardio-based workout for people at all fitness levels who like to dance or want to stay in shape. It's also a great choice for people who like to dance but are intimidated by choreography. There are no complicated moves, no weights or equipment—just follow along and you'll be dancing right from Day One. Also great for anyone looking for a low-impact exercise program (no jumping or weights).

What is the difference between COUNTRY HEAT AND CIZE?

Country Heat's choreography is simple; all you have to do is follow along! Autumn teaches you two steps at a time, then moves on to the next two steps. And you don't need to memorize anything.

Country Heat features the hottest country music, using songs that you’ve probably heard on the radio (CMA Winners). Not only did Autumn pick these songs for their popularity, she specifically matched her moves to the faster and slower beats to create the perfect interval training within each routine. The result? A fired-up metabolism that burns maximum calories and fat—in just 30 minutes a day!

The Country Heat program will include:

-5 Dance Workouts
-1 Full Body Dance Conditioning Workout
-Quickstart guide
-30 Day Calendar
-Nutrition Guide and Portion Control Containers
-Plus a BONUS workout! 




This program is set to drop at the end of July and I want YOU to be in my exclusive Test Group!! I am so excited about this new program and the results speak for themselves.  In just 30 days you can make a real, lasting change to your health and fitness.  You DON'T want to miss this!

All it takes is your commitment to 30 days and I'll commit to giving you all the tools you will need to start this amazing journey! You literally have nothing to lose but the weight!

To be among the first to get your Copy of Country Heat!! CLICK HERE To be part of my Exclusive Test group fill out the form below and I'll keep you in the loop on this release!

Fill out my online form.

Roasted Garlic & Rosemary Burgers

Roasted garlic and fresh rosemary make these burgers extra flavorful. Adding grated ZUCCHINI to the lean ground beef helps keep the burgers moist, and is an inexpensive way to add bulk.

It’s almost undetectable, so it’s a clever way to sneak extra veggies into your diet. If you like the zucchini, experiment with adding a second grated zucchini! Try this with turkey burgers, too.

Ingredients:
1 whole garlic bulb
1 lb. raw 95% lean ground sirloin
1 medium zucchini, coarsely grated
6 fresh rosemary sprigs, leaves removed and finely chopped, stems discarded
¼ tsp. sea salt
½ tsp. cracked black pepper
4 whole-grain hamburger buns
4 slices medium tomato
4 lettuce leaves
4 red onion slices

Preparation:
1. Preheat oven to 400° F.
2. Remove outer papery white layer from garlic, keeping each individual clove covered, and keeping cloves attached to the bulb. Cut off top ½-inch of bulb. Place on a piece of aluminum foil; wrap to completely seal. Bake for 45 minutes, or until tender.
3. Preheat grill or broiler to high.
4. When cool enough to handle, peel away foil from garlic. Squeeze garlic into a large bowl.
5. Add sirloin, zucchini, rosemary, salt, and pepper; mix well. Shape mixture into four patties.
6. Grill or broil patties for 4 to 6 minutes on each side, or until desired doneness.
7. Top each bottom bun with a patty, tomato slice, lettuce leaf, onion slice, and top bun.

This recipe can be included in most any plan! Some popular plan break downs are below!! ENJOY

*Originally posted on Team Beachbody

You Will Survive this Party! 5 Tips!

Whatchagonnado? You cleaned up act with clean eating and now you got invited to a: picnic, party, BBQ, wedding, Cookout.... [insert event]

All good things right!? Yes! But then again if you want to stay on track with your health and fitness goals you have to be a Ninja at these events! Here are some tips to keep you sane!

1. STAY ON TRACK PRE-EVENT 

Don't throw away the baby with the bath water! Starving yourself before your big event won't help you- it will actually slow your metabolism and likely make you so hungry there won't be an off switch!
 Eat as you normally would that day and even if you decide to treat yourself, you can do it with restraint! If that means eating before you go- why not? Your goals are long term, you'll feel great that you stayed on track!

2. DRINK WATER

Drink your water people! If you stay hydrated you also won't be ravenously hungry! You need a minimum of 1/2 your body weight in water ounces per day  just to function. If you are 140lbs that means 120 ounces or about 15 (8 ounce) cups per day! If you stay hydrated you are less likely to give into cravings that just don't make sense-- like those powdered donuts you never like but you end up eating them anyway! Yeah, that never happens!

3. BRING A DISH

Very simply, bring something you know you can eat! A healthy alternative or side dish. You may even educate your friends with something they had not thought of! Peppers and Hummus are my go to snack and I'm not afraid to bring them with me.  Or even getting the cut veggie  or fruit platter at the supermarket if your in a hurry! But try not to forget this step or your more likely to cheat. 

4. SWEAT

Get your workout in! At least 30 minutes. Then if you gonna little overboard you don't totally blow your day! You will feel better and enjoy your relaxation time even more! Its easy to skip but don't do it. It can actually help you recover from any indiscretions you may have. LOL!

5. ENJOY

Listen, parties are meant to be enjoyed! If you have a little too much fun- tomorrow is another day! Get back to it the next day. The thing that will set you apart is your ability to get back on track.  If you really blow it.  Pound the water and make sure to get your sweat in, and that nutrition back on track.  One day here or there wont hurt anything, but consistent days will undo all your hard work!! GO STRONG INTO YOUR HOLIDAY FRIENDS!

You can eat clean and enjoy parties and treats and still get health and fitness results. If you need help with finding a plan that's right for you, apply below! Challenge groups are staring soon!

Fill out my online form.

Fast Food Junkies to Fit Foodies

My husband and I were talking recently about how far we have come with our health and fitness.  Mainly about what a LONG road it has been!

Clean eating doesn't usually happen over night, if at all!! For us, it happened gradually with lots of trial and error. We were pretty fit and healthy when we were dating.  Once we got married and other priorities took center stage (queue kids, job stress etc...) we eventually gave up our cleaner eating ways for "faster" options.

How Did We Get Here?
Simply because it was fast and easy.  What we didn't anticipate was the toll it would take on our health.  We didn't think about how all the, seemingly, small choices we made every single day would impact our overall health.

No, one donut or cupcake won't kill you!! But doing this every single day over time... that will! You literally get to "vote" on what you eat 3-6 times per day.  But I think we were suffering from a lot of "food amnesia".  We were making these choices and we were not remembering we were doing it! All those small choices add up.  Not only to extra calories either, but tons of artificial sweetener, colors and sugars that have such a negative impact on our health.

We felt like crap because that is what we were eating.  But we didn't know it! It was almost like that fable about the frog that boils to death in a pot of water.  He doesn't jump out as the water starts to heat up and eventually cooks to death.

What Needed to Change
We needed to jump out, and jump now! We just felt terrible and the short term enjoyment of any of the things we thought we were treating ourselves didn't last. We needed a NEW way!!

I know this can seem impossible and we all have an inner child that just feels like they aren't getting what they want and REFUSES to change.  But are you satisfying your physical need? Or your emotional need?

How to Start

For us we couldn't just make EXTREME changes otherwise we would fail.  We needed to start small.  Literally things like switching from whole milk to 2%, eventually to eliminating it all together in favor of Almond, or Cashew Milk.  Really reading boxes and swaping out some things for healthier options. 

Even with Vegetables- I started out with NONE! Yep literally.  So I needed quick and easy, fresh frozen vegetables it was! But then as I learned more and started actually enjoying more vegetables, I now purchase organic fresh veggies. Fresh frozen still comes into play here and there but less.

If you eat alot of fast food- even staring by making better choices at the drive thru! An Egg McMuffin is actually a decent breakfast option! The Oatmeal, even better (thats about it for that though!).  But making a shift and being more conscious about your choices will add up!

What changed?

We started to feel better.  We wanted to take it further and thanks to a number of Beachbody programs that combine fitness with good nutrition we really learned SO MUCH MORE.  Not only about getting moving and taking better care of ourselves, but about eating better, fueling our bodies in the right way and taking it to the next level. 

We just didn't want to feel terrible anymore and have a better quality of life.  It took the desire to really change.  It also was NOT an easy road.  We messed up, back slid and we still do have cheats and treats.  But those major changes stuck because we feel SO GREAT now and the short term satisfaction of our "comfort foods" didn't compare to the long term impact of good health.

Results

Thru it all I lost over 40 lbs over all and my husband a little over 20lbs. Increased energy and just overall feel GREAT.   

I was so successful and enjoyed teaching people what I learned so much I became a Health and Fitness Coach- I'd love to help you if you think you are ready to start making a real change! Apply below and I'll be in touch to get you started!

Healthy Chicken Caprese

This recipe is AMAZING and SIMPLE!! First time I had it was last summer when my Coach made it for me! It is in the Fixate Cookbook and why I never tried it, I don't know!! But as fancy as it looks its sooooo easy!! Its in the grilling rotation THIS summer for sure!!

Each is one serving- and for the Fix 1/2 Green, 1 Red and 1 Blue.

Ingredients
1 (4 oz) Raw Boneless, Chicken Breasts
Dash Black Pepper
1/2 tsp Olive Oil
Basil
Fresh Mozzarella
Tomato

Pesto (you can purchase jarred pesto if you don't make your own)

Directions
Preheat oven to 350 (or heat Grill)
Season chicken evenly with pepper on both sides.
Heat oil in skillet, over medium heat
Add chicken, cook for 3-4 minutes on both sides, until no longer pink in the middle (or grill)
Remove chicken from pan, and place on baking sheet
*Layer Basil, Pesto, tomato slices and mozzarella slices
Cook until cheese is melted
Enjoy!

*If you are grilling, you can brush the Pesto on, layer a basil leaf, tomato and slice of Mozzarlla and you are good to go!! I usually give a sprinkle of balsamic vinegar or himalayan salt myself! YUM!

Its soooooo fabulous!! ENJOY!

Almond Joy Shakeology

Starting early on my candy fix! At least this one is clean!! 

1 Scoop Chocolate Shakeology

8oz Unsweetened Vanilla Almond Milk

2Tsp Unsweetened Finely Shredded Coconut

1 Tsp Almond Butter

Ice

Blend

1 ❤️ 1 💛 

I Teaspoon