Monday, April 20, 2015

These have been a HUGE HIT on our 21 Day Fix group!!

These have been a HUGE HIT on our 21 Day Fix group!!





CTHM ZUCCHINI ONION DILL EGG WHITE CUPS

1 1/2 cups shredded zucchini
1/2 cup shredded or diced white onion
24 egg whites
Dried dill seasoning
Sea salt
Fresh ground black pepper
Olive oil or coconut oil spray

Preheat oven to 375 degrees. Spray regular muffin cups with olive oil spray so they are well coated. Mix shredded zucchini and white onion in a bowl. Drop about 1/4 cup of zucchini/onion mixture into each muffin cup. Sprinkle with dried dill lightly and season with sea salt and freshly ground black pepper. Pour 2 egg whites into each muffin cup making sure to cover veggie mixture (press down gently with a spoon if necessary). Bake at 375 degrees for about 30 minutes or until eggs are set. Let cool before removing.

Serving size is 3 egg muffins. Serves 6 total.

*Fix Guide: 1 red, 3/4 green*
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Friday, October 3, 2014

9 Foods NOT to give your children






MOM KNOWS BEST!!


If you’ve followed the news on childhood obesity lately, you know the state of affairs is pretty grim. Childhood obesity rates have tripled over the past two decades, and most signs point to the next generation being the first whose life expectancy will be shorter than their parents’. Much of the blame for this trend has deservedly been laid at the feet of the producers and marketers of unhealthy food aimed at our youngest consumers, whose parents face an uphill battle: trying to pit fresh, healthy foods devoid of mascots or sidekicks against superheroes and cartoon animals in a struggle to tempt their children’s palates and stomachs.

Since most kids have hummingbird metabolisms that adults can only envy, it’s often easy to give them a free pass and let them eat whatever they want. But eventually those metabolisms slow down and the pounds settle in. Also, as physical activity decreases and processed food intake increases annually, kids aren’t burning calories the way their parents might have when they were their age. And even if the kids aren’t getting fat, they are establishing eating habits they’ll take into adulthood. As parents, you can help foster a love for healthy eating and exercise that will last your kids a lifetime—hopefully a long one!

Eating can so often be a classic power struggle where kids try to finally locate their mom and dad’s last nerve. (I can remember family dinners with my brother and parents that could teach Hezbollah a thing or two about standoffs.) There are a number of strategies you can use to mitigate this type of deadlock. One is to let your kids help with the selection and preparation of the food. If they picked out the veggies at the farmers’ market and helped cook them, they might be less inclined to feed them to the family pet. Another is to frame eating vegetables and healthy food as being its own reward. Otherwise, by offering dessert as a reward for finishing vegetables, you create a system where unhealthy food is a treat and healthy food sucks. With these thoughts in mind, let’s take a look at some of the unhealthiest foods being marketed to your kids today, and some healthier alternatives you can offer to replace each of them.

Note: The following recommendations are for school-aged children. Infants and toddlers have different specific nutritional needs not addressed in this article.

1. Chicken nuggets/tenders
These popular kids’ menu items are little nuggets of compressed fat, sodium, high fructose corn syrup (HFCS), and some form of chicken. Depending on the restaurant, chicken might not even be the first ingredient. Oftentimes, the nuggets or tenders are made of ground pieces of chicken meat and skin, pressed into a shape, flavored with HFCS and salt, and batter-fried in hydrogenated oil (the bad, trans-fatty stuff). Then, as if that weren’t unhealthy enough, you dunk it in a HFCS- or mayonnaise-based sauce. With all the fat, salt, and sugar, it’s easy to understand why they’re tasty, but the nutritive value weighed against the huge amount of calories and fat consumed is incredibly lacking. Even healthier-sounding menu items can be deceiving, like McDonald’s Premium Breast Strips (5 pieces), which pack 640 calories and 38 grams of fat—and that’s before you factor in the dipping sauce. (By comparison, a Big Mac with sauce has 540 calories and 29 grams of fat.)
Instead: If you’re cooking at home, grill a chicken breast and cut it into dipping-size pieces either with a knife or, for extra fun, cookie cutters. Make a healthy dipping sauce from HFCS-free ketchup, marinara sauce, mustard, or yogurt. Let your kids help make the shapes or mix up the sauce. Try and go without breading, but if you must, try dipping the chicken breast in a beaten egg, and then rolling it in cornflake crumbs before you bake it. It’ll be crunchy and delicious, but not as fatty.

2. Sugary cereal
I can remember as a child, after going to friends’ houses for overnights and being treated to breakfast cereals with marshmallows that turned the milk fluorescent pink or blue, feeling horribly deprived when faced with the less colorful and sugary options served up in my home kitchen. But now I can appreciate my mom and her unpopular brans and granolas. True, they didn’t have any cartoon characters on the box or any toy surprises, but they also didn’t have the cups of sugar, grams of fat, and hundreds of empty calories that these Saturday-morning staples are loaded with.
Instead: Read the labels and try to find cereal that’s low in sugar and high in fiber and whole grains. Remember, “wheat” is not the same as “whole wheat.” Also, avoid cereals (including some granolas) that have hydrogenated oils, artificial colors, or chemical preservatives. Add raisins, sliced bananas, berries, or other seasonal fruit to the cereal for extra flavor and nutrition. Again, letting your child help design a healthy bowl of cereal from choices you provide will get you a little more buy-in at the breakfast table.

3. Lunch meat and hot dogs
Kids love hot dogs, bologna, and other processed meats, but these are all full of potentially carcinogenic nitrates and nitrites, sodium, saturated fat, and artificial colors and fillers. A study in Los Angeles found that kids who ate 12 hot dogs a month had 9 times the risk of developing leukemia. And more health risks are being discovered all the time. Leaf through any research about kids’ nutrition, and you’re bound to read about the bane of the cafeteria—Oscar Mayer’s Lunchables. These and similar prepackaged lunches are loaded with processed meats and crackers made with hydrogenated oils. These innocent-looking meals can boast fat counts of up to 38 grams. That’s as much fat as a Burger King Whopper and more than half the recommended daily allowance of fat for an adult.
Instead: Get unprocessed meats, like lean turkey breast, chicken, tuna, or roast beef. Use whole wheat bread for sandwiches; or if your kid’s dying for Lunchables, fill a small plastic container with whole-grain, low-fat crackers, lean, unprocessed meat, and low-fat cheese. This can be another great time to get out the cookie cutters to make healthy sandwiches more fun. For hot dogs, read labels carefully. Turkey dogs are usually a good bet, but some are pumped up with a fair amount of chemicals and extra fat to disguise their fowl origins. Look for low levels of fat, low sodium, and a list of ingredients you recognize. There are some tasty veggie dogs on the market, although a good deal of trial and error may be involved for the choosy child.

4. Juice and juice-flavored drinks.
Juice—what could be wrong with juice? While 100 percent juice is a good source of vitamin C, it doesn’t have the fiber of whole fruit, and provides calories mostly from sugar and carbohydrates. Too much juice can lead to obesity and tooth decay, among other problems. The American Academy of Pediatrics suggests 4 to 6 ounces of juice per day for kids under 6, and 8 to 12 ounces for older kids. Juice drinks that aren’t 100 percent juice are usually laced with artificial colors and that old standby, high fructose corn syrup, and should be avoided. Your best bet is to make your own juice from fresh, seasonal fruit. You won’t have to worry about all the additives, and it’s another way you can involve your kids in the cooking process. Let them design their own juice “cocktail.”
Instead: Water is still the best thirst quencher. Explain the importance of good hydration to your kids, and try to set a good example yourself by carrying around a healthy reusable hard plastic or stainless steel water bottle. Get your kids used to carrying a small bottle of water in their backpack or attached to their bike. If they’re very water averse, try water with a splash of fruit juice in it. But just a splash. The idea is to get your kids used to not having things be overly sweet, overly salty, or overly fatty. Another great beverage is milk. Growing kids need plenty of milk (or fortified nondairy milks, like soy or almond)—which is filled with nutrients, calcium, and (in the case of dairy and soy) protein—but they don’t need too much fat, so choosing low-fat or nonfat options will help ensure that they get their milk without actually beginning to resemble a cow.

5. French fries.
High in calories, high in fat, and high in sodium—and unsurprisingly the most popular “vegetable” among kids. Fries offer virtually none of the nutrients found in broccoli, carrots, spinach, or other veggies not cooked up in a deep fryer, and the fat they’re fried in is often trans fat, the unhealthiest kind for the heart. To top it all off, studies are beginning to show cancer-causing properties from acrylamide, a toxic substance that is created when starchy foods like potatoes are heated to extreme temperatures. In some tests, the amount of acrylamide in French fries was 300 to 600 times higher than the amount the EPA allows in a glass of water.
Instead: Vegetables like baby carrots, celery sticks, and other crudités are great options, but if potatoes must be had, there are some options that don’t involve melting a brick of fat. A scooped-out potato skin with low-fat chili and a little cheese can provide lots of fiber and vitamins, with even higher amounts if the chili has beans. You can also try making baked fries, using slices of potato with a light brushing of olive oil. Or the classic baked potato could be a hit, with plain yogurt or cottage cheese instead of sour cream and butter.

6. Potato chips, Cheetos, Doritos, etc.
These are full of fat, oftentimes saturated, and way more sodium than any child or adult should eat. Some chips also have the acrylamide problem discussed in #5, French fries, above. Also, watch out for innocent-seeming baked and low-fat chips that contain olestra or other fake fats and chemicals that could present health issues for kids.
Instead: Kids gotta snack, and in fact, since their stomachs are smaller, they aren’t usually able to go as long between meals as adults. Cut-up vegetables are the best thing if your kids want to get their crunch on, but air-popped popcorn and some baked chips are okay, too. You can control how much salt goes on the popcorn, or involve your child in experimenting with other toppings like red pepper, Parmesan cheese, or dried herbs. Try making your own trail mix with your kids. They might be more excited to eat their own personal blend, and that way you can avoid certain store-bought trail mixes, which sometimes contain ingredients like chocolate chips and marshmallows that aren’t exactly on the healthy snack trail.

7. Fruit leather
Many of these gelatinous snacks like roll-ups or fruit bites contain just a trace amount of fruit, but lots of sugar or HFCS and bright artificial colors. Don’t be misled by all the products that include the word “fruit” on their box. Real fruit is in the produce section, not the candy aisle.
Instead: If your child doesn’t show interest in fruit in its natural state, there are some ways you can make it more interesting without losing its nutritional value. For a healthy frozen treat, try filling ice-cube or frozen-pop trays with fruit juice, or freezing grapes. Or buy unflavored gelatin and mix it with fruit juice and/or pieces of fruit to make gelatin treats without the added sugar and color (let it solidify in big flat casserole dishes or roasting pans—another good time for the cookie cutters!) Try serving some raisins, dried apricots, apples, peaches, or other dried fruits that might give you that chewy, leathery texture without the sugar.
8. Doughnuts.
These little deep-fried gobs of joy are favorites for kids and adults alike, but they are full of fat and trans-fatty acids, and of course, sugar. Toaster pastries, muffins, and cinnamon buns aren’t much better. The worst thing about doughnuts and these other pastries, aside from their nutritional content, is that they’re often presented to children as acceptable breakfast choices. These delicious deadlies need to be categorized properly—as desserts, to be eaten very sparingly. And you can’t have dessert for breakfast.
Instead: Honestly, a slice of whole wheat toast spread with sugar-free fruit spread or peanut butter isn’t going to get as many fans as a chocolate-filled Krispy Kreme doughnut, but at some point, you have to stand firm. Be the cop who doesn’t like doughnuts. Doughnuts—not for breakfast. Period.

9. Pizza
In moderation, pizza can be a fairly decent choice. If you order the right toppings, you can get in most of your food groups. The problem comes with processed meats like pepperoni and sausage, which add fat and nitrates/nitrites (see #3, Lunch meat and hot dogs, above); and the overabundance of cheese, which will also provide more calories and fat than a child needs.
Instead: Try making your own pizza with your kids. Use premade whole wheat crusts, or whole wheat tortillas, English muffins, or bread as a base. Then brush on HFCS-free sauce, and set up a workstation with healthy ingredients like diced chicken breast, sliced turkey dogs, and vegetables that each child can use to build his or her own pizza. Then sprinkle on a little cheese, bake, and serve. If your child gets used to eating pizza like this, delivery pizzas may seem unbearably greasy after awhile.
Someday your children will come to realize that caped men in tights and sponges who live under the sea might not have their best interests at heart when it comes to food. Until then, however, why not involve them in the process of selecting and preparing healthier alternatives? Some of these cleverly disguised wholesome foods might become their favorites. Who knows, they may even tempt some of the overgrown children among us!




Do you need help with clean eating? Join my FREE Clean Eating Club TODAY!



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Sunday, August 31, 2014

5 Health Benefits of an Apple



5 Health Benefits of an Apple



An apple a day really does keep the doctor away!

1. Benefit: Nutrition, straight up.

Packing in quite a bit of soluble fiber (4 grams per medium apple) for a modest amount of calories (95) makes apples a filling, sweet snack. Plus, a medium apple counts as 1 cup of fruit, so after eating one you’re well on your way to meeting your daily fruit quota (around 2 cups for adults on a 2,000-calorie diet). They also are a good source of immune-boosting vitamin C (providing 14% of the Daily Value).


2. Weight Loss

Apples satisfy hunger for few calories so it’s not surprising that they can be part of a healthy diet that promotes weight loss. And in a recent study, dried apples also helped participants lose some weight. Women who ate a cup of dried apples daily for a year lost some weight and lowered their cholesterol and heart disease markers. Florida State University researchers think apples’ antioxidants and pectin (a type of fiber) are responsible for the benefits—and think that fresh apples would be even more effective.


3. Heart Health

The Florida State study is not the only one to link apple consumption to heart health. Last year, the Iowa Women’s Health Study reported that, among the 34,000-plus women it’s been tracking for nearly 20 years, apples were associated with a lower risk of death from both coronary heart disease and cardiovascular disease. Some years earlier, Finnish researchers studying dietary data collected over 28 years from 9,208 men and women found that frequent apple eaters had the lowest risk of suffering strokes compared with nonapple eaters. Experts attribute the heart-healthy benefits to antioxidant compounds found in apples, which help prevent LDL cholesterol from oxidizing and inhibit inflammation. Plus, the soluble fiber in apples has also been shown to lower cholesterol levels.

4. Protect Against Metabolic Syndrome

People who eat apples may be less likely to suffer from metabolic syndrome, a cluster of symptoms linked to an increased risk of heart disease and diabetes. Joyce Hendley reported in EatingWell Magazine that researchers who analyzed National Health and Nutrition Examination Study (NHANES) data, a survey of eating and health habits, found that people who had eaten apples in any form over the past day were 27 percent less likely to have symptoms of metabolic syndrome than those who didn’t. The apple eaters also had lower levels of C-reactive protein, a marker of inflammation whose presence in the blood suggests an increased risk for heart disease and diabetes.


5. Exercise Extender

Eating an apple before you work out may boost your exercise endurance. Apples deliver an antioxidant called quercetin, which aids endurance by making oxygen more available to the lungs. One study showed that quercetin—when taken in supplement form—helped people bike longer.



Ready to start your health and fitness journey?

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Join one of my upcoming challenge groups today!

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Friday, July 18, 2014

15 Tips That Will Earn You the Title of "MRS. GRILLMASTER"




I am so excited summer is here!!! That means its GRILLING TIME!!!!

Ladies, just because your husband  looks sexy and manly next to the grill does not mean you can't earn the title as MRS. GRILLMASTER.  TRUST ME< YOU LOOK HOTTER NEXT TO THE GRILL!  He will be very excited, TRY IT!


Here are 15 Tips That Will Earn You the Title of “MRS. GRILMASTER”



1. To make cooking easier, clean your grill thoroughly before and after each use with a sturdy wire brush (if you're serious about barbecue, this one is worth the dough).

2. Spray or brush the grill with cooking oil to prevent food from sticking. This can be done with cooking oil spray or with a clean rag dipped in oil. Do this only when the grill is cold and be careful when you light it!

3. Preheat your grill for at least 30 minutes with the lid closed. This allows it to reach prime cooking temperature. It also prevents flare-ups because it burns off fats and foods that stuck to the grate the last time you cooked.

4. If you’re using charcoal, arrange all the coals on one side of the barbecue to create an area of direct heat (right over the coals), and indirect heat (away from the coals). Food can be moved to different temperature zones as needed. If you have a gas grill, keep the flame higher on one side.

5. Don’t pile everything on the grill at once. Consider cooking times and temperatures for each item and schedule your firing times accordingly.

6. Leave at least 30% of the grill’s surface area unused. This gives you an emergency evacuation area to transfer foods if they start to burn.

7. Don’t crowd the grill. Leaving space between foods prevents steaming, helps items to cook evenly, and is crucial to achieving the mark of a pro—a delicious caramelized surface.

8. Keep the lid closed. Lifting the lid releases the heat and the smoke that gives food its barbecue flavor. If you’re looking, you’re not cooking!

9. Use extra-long tongs (like these from OXO)—not a fork—when moving meats. Piercing the meat causes all of the precious juices to escape, drying out your dinner.

10. Not sure if it’s done? Don’t pull the amateur move of cutting into the meat to check (see above)! Get it right every time with an instant read thermometer, or a fancy wireless BBQ thermometer and use this meat temperature chart or this handy infographic to help you cook it just the way you like it.

11. Use a special slotted pan or grill basket for cooking vegetables and delicate seafood so they don’t stick to the grate or slip through the holes.

12. Add extra delectable smokiness to your grilled foods with wood chips. Soak hickory, mesquite, or other wood chips in water or apple juice (for sweeter flavor) for 30 minutes beforehand so they'll smolder without igniting. Wrap soaked wood chips in an aluminum foil packet poked with holes, and lay the packet directly on the on the coals or above the gas flame before adding food to the grill. These wood chips from Charcoal Companion are conveniently packaged in an aluminum smoking tray and are ready to soak right in the tin.

13. Brining—soaking meat in a saltwater and spice mixture before cooking—adds flavor and ensures that meat stays moist even if you like it on the well-done side. Brining is, essentially, infusing meat with salt, so be aware that it will increase the amount of sodium in your food. Use sea salt or Himalayan salt, no additional salt is needed during cooking. This quick brine recipe can have your poultry or pork (never beef!) grill-ready in just a few hours. A whole chicken should soak in brine for at least four hours, but smaller cuts of meat, like chicken breasts, can be removed from the brine after two hours.

14. Keep a beverage handy while you grill. It can be used to quickly douse flames if your food catches fire.

15. A little char is what barbecue is all about, but enjoy it in small doses as it’s carcinogenic.




Here's a great Grill recipe:

 Honey Cumin Chicken
(Makes 4 servings)

2 Tbsp. raw honey
2 Tbsp. 100% orange juice
4 (4-oz.) each raw chicken breasts, boneless, skinless
1 Tbsp. olive oil
1 tsp. ground cumin
Sea salt and ground black pepper (to taste; optional)

1. Preheat grill to medium.
2. Combine honey and orange juice in a small bowl; whisk to blend. Set aside.
3. Brush each chicken breast lightly with oil. Sprinkle both sides evenly with cumin, salt (if desired), and pepper (if desired).
4. Place chicken on grill; cook, without turning, for 5 minutes. When chicken releases easily from the grill, turn, cook for an additional 3 minutes.
5. Reduce grill heat to low. Brush chicken evenly with honey mixture. Be careful, honey will burn if exposed to flames. Grill until a meat thermometer inserted into the center of each breast reads 160°F*. Remove from grill. Let chicken rest 5 minutes before serving.

* The FDA suggests cooking chicken to a temperature of 165°F. Chicken will continue to cook after it is removed from heat, so we recommend that it be removed from the grill at 160°F to prevent drying out.

Nutrition per serving: 184 calories, 7 g fat, 10 g carbohydrates, 23 g protein

Let's Talk Food Prep!




Alright friends, let's talk Food Prep!

Eating clean meals are key to achieve your fitness goals.
Planning your food or food prep is key to eating clean meals during the week and staying on track!  Every Sunday you can find me in my kitchen chopping, shredding, steaming, baking and roasting food for the week ahead. Sure, it takes me a few hours but it’s a part of my weekend I truly love it.  We make it a family day! I get my husband and children involved and it becomes fun. As a mom, it makes me feel good knowing I am giving my family the foods they need to live long healthy lives. And as they watch me prep they start to form good habits for themselves as well. I know that if I want them to eat clean meals during the week we need to plan and prep!

Do you plan your meals and prepare them in advance? If you don’t you need to give it a try and here’s why:

- You will save money

 by watching me they will form the same good habits for themselves. I know that if I want us to be eating clean meals during the week I need to plan and prep!

Do you plan your meals and prepare them in advance? If you don’t you need to give it a try and here’s why:

- You will save money

In order to start eating clean meals you need to plan! Spend more time planning meals, and spend less cash on your groceries! Remember that food prep starts at the grocery store. So, If you food shop with a meal plan in mind you’ll only buy the things you’re going to use and will be less likely to buy on impulse because something looks great or is on offer.


Eating Clean Meals Starts at the Grocery Store
 

- Planning ahead saves on food waste

If there’s one thing I can’t stand, it’s food waste. The thought of fresh food going in the trash makes me mad (and sad!) We can all do our bit by only buying the food we need, and the best way to do this is by planning ahead and knowing how much of each ingredient you need to prepare all the meals for the week ahead.

- Having food handy saves you time
and it also saves you from turning into that grumpy mean person when you get hungry.
I am not nice when I am hungry and my husband can vouch for that. So having food handy saves us all.

We’re all busy!  But if you want to train hard and recover well, you need to meet your caloric needs and get good nutrition into your body. For those days when life gets complicated, prepped food is a savior! It’s great to be able to grab your food or pre-packed snack from the fridge.   This will prevent you from falling of the wagon and be tempted to buy unhealthy snacks.  So, you don’t have an excuse for not eating clean meals.

- Prepare your food and stick to your goals

Finally, preparing food ahead of time means that you will be eating clean meals and sticking to your food plan. Whether you work with a coach, dietician or simply know what you need to do to get the body of your dreams, nutrition is a huge part of the equation. Yes, I said HUGE! Don’t let bad food choices hold you back. Always have the ideal meals and snacks handy – no excuses!

My food prep includes some fat burning foods like:

Grilled chicken breasts or fish
Roasted veggies
Baked or steamed sweet potatoes
Hard-boiled eggs and something my family never goes without is Shakeology. We drink it everyday, but I also food prep with it on Sundays as well. I make baked healthy but delicious sweet treat like a oat-based Shakeology bars or Shakeology no bake cookies. They are fantastic quick grabs for the kids and they love them.


What are some of your favorite foods, and what day of the week is food-prep day in your house?  Are you ready to start eating clean meals?

If you do not know where to start I can help!  Click this link below and make me your Coach today! " IT'S FREE" 
I will put you into one of my FREE Clean Eating Clubs and help you get started.

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Thursday, May 22, 2014

30 Days until Summer


There are 30 days until summer! We're half-way through our Summer Countdown challenge, and you're halfway to your goal! You have 30 more days to focus on achieving it. But not today. Today, we party.

Crank up the volume on your favorite mix and cut loose! Whether you rule the dance floor in your own living room, or you invite friends for a night out, whatever you do today, DANCE! Dance like no one's watching, because most likely, no one is. Shake out those muscles that have been doing push-ups, jumps, and squats all week in your workouts. It's time to bust a move, shake that booty, throw your arms in the air and wave 'em like you just don't care, get low, low, low, low, low, low, low low.

Get you're whole body in on the action and relax. While you're giving yourself a break and having an awesome time, you'll be getting the benefits of dynamic stretching and build balance and coordination. Plus, if you're really cutting up the rug, you'll be toning your legs, hips, and core.

Dance for 15-20 minutes, until you're out of breath, sweating…and smiling. You'll be having such a good time, you might just keep on dancing! Today's challenge is a fun one - and anyone can do it!

Have a dance party every once in a while helps you bust out of the routine of working out every day and feel reinvigorated. Dancing can lift your spirits and boost your confidence. Plus, like anything, the more you practice, the better you are, so you'll be an even better dancer tomorrow.