Low Calorie 21 Day Fix Approved Tomato Florentine Soup

I'm trying to do better and get those damn vegetables in, so the best way for me to do that is to hide them in something yummy like this Tomato Florentine Soup.

Adding spinach, celery, and pasta to plain tomato soup takes this dish to a new level. Plus, it's only 187 calories per serving and 21 Day Fix friendly. Win, Win!!!

Check out Cize Challenge Pack and the 21 Day Fix on sale this month!

Tomato Florentine Soup



INGREDIENTS:

1 Tbsp olive oil
2 1/4 cups finely chopped onion
2/3 cup chopped celery
3 garlic cloves, minced
1 cup water
2 cans (14 oz each) chicken broth
1 can (14 oz) diced tomatoes, untrained
1 can (8 oz) tomato sauce
2/3 cup small shell pasta, uncooked
2 cups fresh spinach
Salt and pepper to taste
Grated Parmesan cheese, for topping


GET COOKING:

Heat oil in a Dutch oven or large soup pot over medium heat. Add onion and celery; cook 7 minutes or until tender, stirring frequently. Add garlic, cooking for one minute and stirring constantly. Pour in water, broth, tomatoes and tomato sauce. Bring to a simmer and cook for about 20 minutes, stirring occasionally. Stir in pasta and cook 8 minutes. Add spinach, cooking for a couple of minutes, just until the leaves wilt and the pasts is al dente. Season with salt and pepper as desired, and serve topped with Parmesan cheese. Refrigerate any leftovers.



Serving size 1 cup
187 calories per serving 9g protein 27g carb 5g fiber
1/2-purple 2-green 1-yellow 1-blue

How Knowing Your "Why" Can Help You Succeed

         How Knowing Your "why" Can Help You Succeed

                                     How to heal and have a successful weight loss

It's time to take control of your life and step out of the darkness and into the light. You can't heal if you hide whatever is eating at you and causing you to eat.

Many diet or weight loss programs tell you what to eat and how to exercise to lose weight, but still people have trouble losing the weight and keeping it off. On the contrary to popular belief it's not because people who are obese don't want to lose the weight or they have poor self control or they are lazy. The problem is they are never taught to find out "why" they overeat and I was one of those people. I'll spare you the long story of my weight loss journey you can check it out My Weight Loss Story .

wink emoticon

Basically for some of us obesity is the solution, not the problem. We use it as a type of armor to protect ourselves, because "fat" is seen as unattractive in today's society, so people won't be attracted to us. They won't want to touch us or hurt us like they did in the past when we were thinner (attractive). Traumatic childhood events (usually sexual abuse) leads to at least 20%-40% of adult obesity, I'm a member of that 20-40%.(Psychology Today Blog ) I thought that I was well over that, because I had pushed it out of my mind, but the problem was I never had dealt with it, so I continued to hide from it by covering myself in fat.

One lady was quoted as saying, "Overweight is overlooked and that's the way I need to be". When I read that it made everything click for me, because when I lost 175 lbs and reached my goal weight I consciously loved the praise I was getting, but somewhere in the back of my mind there was this little worrier saying "you're to thin it's going to happen again" and I started to gain the weight back little by little. (I did tear a tendon in my hip later that helped with the weight gain). Now I know what the true problem is and it has caused me to be an addict, yes I said addict because that is what I am a Food Addict. But once I figured out my "why" I could deal with the problem and step out of the darkness of my past and into the light of a new day.

 I got connected with a challenge group that supported me and a nutrition program that taught me how to eat, not "diet". And now as a coach I use my personal experience to help others find their "why" and get connected with a program that will help them reach their health and fitness goals for the healthy new life of abundance that God has promised each of us.

Haven't you had enough of being tired and run down all the time? Do you ever look in the mirror and not recognize the person you've become? Do you feel like your life is running you, instead of you running your life? That is exactly how I felt until I discovered why I was overeating and I made the choice to take control of my life.

 If you're ready to start the healing process I'm ready to help!!! Starting 2/15 I will be hosting an online support and accountability weight loss group where we'll dig deep to find out "why" we over eat and "how" we can start healing. This group will be geared towards matching you up with a fitness program and nutrition guide to meet your needs and walk you through the process of changing your unhealthy habits, creating a more positive mindset, embracing your imperfections and kicking the word "diet" to the curb. We are not dieting, we are creating a healthy lifestyle.

When does the group start?

-Monday February 15th, 2016 with a week of plan and preparation and the workouts start the following Monday.

What Do I Need For This Group?

-Each participant is required to have me as their coach. You can create an account HERE

You are required to do a Beachbody fitness program, which I will help you to pick the one that best fits your needs.

You are required to replace 1 meal a day with Shakeology for the duration of the 6 weeks because as I am teaching you how to change your eating habits and give you the tools to make this a lifestyle change we want to have at least 1 meal each day that is quick and easy but isn't lacking in your nutritional quality. Shakeology does that! It is my saving grace because quite honestly there are days that I am so busy that I don't have time to make a balanced meal so this is my go to!!! Plus it really does taste awesome!

You are required to log into our online closed Facebook group daily where I am going to share tips, recipes, meal plans, tips to handle eating out, and emotional eating plus improving your body image.

My goal is to get you a program that you are excited about and that you start and complete it. I do not want it to be something that sits on your shelf and collects dust!

Does this sound like something you would like to do?

If so, take the time to complete the application below. I will contact you within 24 hours to discuss whether this would be a good fit! I am accepting a small group of customers for this group and I would love to have some motivated women who are really ready to make a change! lets face it, there will never be a perfect time. The right time is now! So lets get started!

I am NOT going to let you fail! I am giving you my word that I am going to support, guide and help you to truly make a change, have a more positive mindset, let go of the past, and step into your future that is filled with a healthy, happy life of abundance! NOW IS THE TIME TO TAKE CONTROL AND TAKE BACK YOUR LIFE!!!

**If you would like to be considered for my support and accountability group please fill out the information below and I will get back to you within the next 24 hours. **

CHALLENGE GROUP APPLICATION

Shakeology Chocolate Chip Energy Bar

Looking for a quick and portable pick me up or maybe you need an alternative to drinking your daily dose of dense nutrition? Then give this yummy Chocolate Shakeology Energy Bar recipe a try! With only 148 calories per bar, which is 1-purple 1/2-red for my Fixers, you can't go wrong for a D-lish and grab-n-go snack.

INGREDIENTS

• 1/2 cup dried cranberries
• 1/2 crushed walnuts
• 1 cup old fashion oats
• 1/2 unsweetened vanilla Almond milk
• 1/2 cup semi sweet chocolate chips
• 3 scoops Chocolate Shakeology

MIX IT UP REAL GO!

1. Take an 8x8 dish spray with olive oil cooking spray
2. Pat mixture down tight into pan and throw in fridge, until hard (about an hour)
3. Cut into 12 serving size bars

EACH BAR=148 calories or 1-purple 1/2-red

For more info on the 21 Day Fix checkout my site at 21 Day Fix

Lose Weight at any age while working out at home!

By now most of you know that I use to weigh 352 lbs and I've lost over 150 lbs and kept it off for 6 years now. My goal is to help as many people as possible lose weight and get fit, so they too can have the happy, healthy life of abundance God has promised them.

The thing is when I weighed 352 lbs I felt hopeless. It wasn't that I didn't want to lose weight or that I hadn't tried, I had done numerous diets and had had success with some of them. The problem was the success was short lived, because I chose to go on a diet over and over again and diets DO NOT WORK. What works? Making a lifestyle change and yes, that involves the way you eat, but stop calling it a DIET. These changes you make to the way you eat are going to be permanent changes, ones for the rest of your life. That way you will stay healthy and at your goal weight or fitness level for the rest of your life (for going any ill circumstances of course).

This is where I come in.  First off I'm here to tell you that there is hope. I lost the weight and so can you!

•  No, it will not happen over night.
•  No, there is not a magic pill, quick fix, fairy godmother, or Genie to wish it away.
• Yes, it will take hard work and dedication.

Secondly, I can help you find the program that is right for you and your lifestyle. Because that is the key, finding what works for YOU and the way that you want to live. Send me a message and let's talk about all the ways that I can help you. I have a new Weight loss challenge group starting on 2/1 and I'd love for you to join me and get your journey to a healthy life started. muddlori@gmail.com

21 Day Fix Friendly Crockpot Tortellini Soup

Well if you follow my blog at all then you know I love me some healthy, easy, and fast  crockpot recipes, WOOP! WOOP! The best are the ones that you can slick some vegetables in and the kids (and the hubby) are non the wiser. This here is one of those recipes and the family all, including myself, really love it. It works well with my 21 Day Fix meal plan and  The Master's Hammer & Chisel meal plan that I'm currently following.

The Tortellini Soup is vegetarian, so for the carnivores in  my family and those who are trying to get a little extra protein in to support their muscle building workouts, I made some Italian chicken breast too. Plus, whole wheat rolls to top it off for a perfectly awesome and filling meal. D-lish and shhh, healthy too;)

     21 Day Fix Friendly Crockpot Tortellini Soup

• 1 bag of frozen tortellini
• 1 small bag of fresh spinach
• 2 cans of Italian style diced tomatoes
• 1 box or 4 cups of vegetable broth
• 1 block of Low fat cream of cheese (don't get fat free it just doesn't work, yuke!)
• 1 Tbsp minced garlic
• 1 Tbsp Italian seasoning
• black pepper and salt to taste

**Throw it all in the crockpot, chunking up the cream cheese and cook on low for 5-6 hours.

** Serve alone or if you're looking for some meat then about an hour before it is done take a couple of boneless, skinless chicken breast, wash and dry them then drizzle olive oil or coconut oil over the chicken on both sides. Next sprinkle both sides of the chicken with garlic powder, onion powder, and Italian seasoning and bake at 350 degrees for 30 minutes or until the juice runs clear when you cut into the thickest part of the chicken (turn chicken after 15 minutes). Take the chicken out and dice it up then the fam can add it to their soup if they so desire. 

**Add a whole wheat roll to complete your meal and you'll have a full and happy family!!

1 cup without the meat or roll =1-yellow 1-blue 1-green 

If you add the meat=1 red

If you add the roll=an additional yellow for a total of 2 yellow

Are you struggling with your own health and fitness goals? Are you looking for more support so that you can get the results that you want? If you are looking for weight loss support, fitness support, or motivation to just plain get healthy, then ask me about the different ways I can help you!

www.Facebook.com/Lorislosingit

Do You Know What My #1 Tip Is For Losing Weight?

BELIEVE IN YOURSELF. My #1 tip is not an exercise or nutrition tip. It's simply to believe in yourself and your ability to overcome whatever physical, mental, and emotional challenges you face. If you believe in yourself first, the rest will follow.

It took me a long time to figure this out, over 20 yrs or more and once I did things started to fall in place. You've already accomplished and overcome so many things in your life that would have brought a lesser person to their knees.

 Just take a minute to stop and think about all you've been through, all you've achieved in your life. Graduating from college. Raising a family while working 2 jobs as a single parent. Fighting an illness. Fighting depression. Making it through the lose of a parent, a child, a spouse.

** I'm asking you to dig deep and find that spirit again and use it this time to help you to lose the weight and get fit, so you can live the healthy, happy life of abundance that God has waiting for you.** If you're ready to commit to making a change and you're willing to work for it then apply for my upcoming Weight Lose Challenge Group starting 1/4/16.
WHAT YOU'LL GET:
-Me as your FREE Coach
-A meal plan
-Support & Accountability
-Healthy recipes
-Daily motivation to keep you on track

TO JOIN MY CHALLENGE GROUP ON 1/4/16 FILL OUT THE FORM BELOW.
Eat Clean to Get Lean in 2016

IT'S HERE!

                BEULLAH BITCHES!! IT IS HERE! 

The Master's Hammer & Chisel workout series from Autumn Calabrese (21 Day Fix) and Sagi Kalev (BodyBeast), 2 SUPERSTARS, 1 FREAKIN' AWESOME Workout program to get your body ripped and defined like never before!

Beachbody previewed this program back at Summit in July and I've been burning with anticipation ever since waiting for the release date and here it is-HELL YEAH! Just in time for a Christmas present for me and just in time for me to have a smokin' body for my F**** Birthday on 1/3/16.

Yep, it'll be the BIG 5-0, so I'll need all the support I can get for the January 4th Challenge Group, so get your challenge packs soon that way we can hit it hard starting on the 4th. You can do whatever Beachbody Program you like it doesn't have to be Hammer and Chisel, you do have to drink Shakeology daily, and check into the Facebook group daily-them's the rules, you feel me?

** FILL OUT THE SUPPORT GROUP FORM ABOVE BY CLICKING ON THE "Weight Loss Support Group" button and I'll get back with you ASAP, so we can find the program that is right for you

BEACHBODY IS GIVING YOU 2 AWESOME OPTIONS FOR YOUR HAMMER & CHISEL CHALLENGE PACKS. You can get a Regular Challenge pack with the workout program and a month supply of Shakeology or the workout program and a month supply of Beachbody Performance (preworkout drink and post workout drink) both for the same price!!
Check it out on my site at
Hammer & Chisel with Performance line
Hammer and Chisel CP with Shakeology

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Transformation Tuesday: Obianuju N.

Transformation Tuesday: Obianuju N.

I like to introduce you all to my beautiful friend and frequent Challenge Group Challenger Obianuju N. Sometime ago Obianuju sent me a message asking to join one of my Free Clean Eating groups, so I said "yes" and added her to the group, which she ROCKED. Next I had a 21 Day Fix group and she wanted to join it as well, now the requirement to join was for the person to purchase a 21 Day Fix program and Shakeology. Obianuju said she had the 21 Day Fix and couldn't get Shakeology, because of where she lived  and then she went on to explain how she has to get her programs. Of course, I let her join my group and every group since then, because she is freakin' awesome!

 Now this young mother of 3 use to weigh close to 300 lbs and has lost over 100 lbs with several Beachbody  programs the 21 Day Fix and Cize being the most recent ones. She loves to drink Shakeology, but rarely has the opportunity to do so because of limited availability. Yep, she has a hard time getting Shakeology to her location in AFRICA, yes I said Africa, and the Beachbody programs that she uses her sister has purchased for her when she was here in the USA on business.

That's part of what makes Obianuju story so amazing to me here she lives half way around the world, has to really make an effort to purchase the product, her food sources are limited and yet she still shows up everyday in my Challenge group with a positive attitude and encouraging words to others in the group. Technically, I'm not Obianuju's coach, because she has never purchased anything from me, but she refers to me as such and that is fine with me.

  Obianuju is paying it forward by teaching free fitness classes at her church in Nigeria. She also continues to inspire and encourage the members of my Crushing It Challenge group with her determination and her never fading smile. She thanks me often for letting her in my groups and the support that I've given her, but she has given me so much more just by being herself-an awesome, strong, woman of God. Be Blessed my sister and carry on.

I

Are you ready for your own success story? Start with emailing me today at muddlori@gmail.com or by filling out the little Support Group form on the side to get started. WHY NOT YOU?

LOW CALORIE HONEY CUMIN CHICKEN

People ask me all the time how I lost the weight and did/do I have to eat any special foods, do I have to do a lot of planning and cooking? Honestly, it does take some planning, but once you get into a routine its not a big deal. In the beginning you'll go through a learning phase and that's what makes the planning take longer, but once you learn the foods,  the containers, which combination of meals go best together it won't take you that long to plan a day or even a week. That's why I say success comes with consistency. Doing the same thing over and over and over until it becomes a routine, becomes a part of you. Then you won't even have to think about it anymore the healthy habits will be who you are.

Next is the cooking or nutrition part of the weight lose and it is simple nutrition, nothing fancy here. Common everyday foods, I don't shop at a speciality store or pay big bucks for Foo Foo foods. I look for recipes that are quick, easy, and have "normal" ingredients, otherwise, I'll get pushback from the kiddos, ya know what I mean?

This recipe didn't take 10 minutes to throw together and was ready to put on the table by the time the kids had their homework done, so that is 2 positive check marks from me. Give it a go and tell me what you think ;)

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, and pepper.
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 degrees. Remove from grill.
6. Let Chicken rest 5 minutes before serving.

(Nutrition per serving 184 calories, 7 g fat, 23 g protein)

1-Red

GARLIC RED POTATOES

• 10-12 small red potatoes diced with the skin on
• 1/4 c Olive oil
• 1 Tbsp black pepper
• 1 tsp salt
• 1/2 Tbsp of garlic powder
• 1 c of Shredded Sharp Cheddar Cheese 

1. Preheat oven to 425 degrees
2. Mix olive oil, black pepper, salt, and garlic powder together with a whisker and pour over the diced potatoes. 
3. Toss the potatoes in the mixture to make sure they are coated well.
4. Pour coated potatoes into a  9x13 baking pan that has been sprayed with olive oil and bake for 45 minutes. Every 15 minutes take the potatoes out of the oven and turn them and the last 15 minutes add the shredded cheese before returning the potatoes to the oven.

Makes 8 servings (per serving)  1-Yellow 1-Blue

For info on the 21 Day Fix or other Beachbody programs contact me today and together we'll come up with a plan to get you started on a healthy path. Prefer to check things out for yourself then go to my site at www.coachdannon.com

 

21 Day Fix Approved Low Calorie Beef Stew

21 Day Fix Approved Low Calorie Beef Stew

I'm all about easy recipes to feed my crew and when they're this yummy, plus low in calories it's a defiant keeper. Give it a try and tell me what you think and hey, while you're at it why not share the recipe with a friend too! I'm making it to my goal weight 21 days at a time. Goal weight by 12/31/15!

RECIPE FOR THE 21 DAY FIX APPROVED LOW CALORIE BEEF STEW

INGREDIENTS:

To purchase the 21 Day Fix go to my
site at www.coachdannon.com

1. 2 lbs stew beef
2. 2 cups water
3. 2 Tbsp olive oil
4. 1 Tbsp Worcestershire
5. 3 Potatoes or sweet potatoes diced
6. 1 clove garlic minced
7. 1 bay leaf
8. 1 Med onion diced
9. 1 tsp sugar
10. 1 tsp salt
11. 1/2 tsp black pepper
12. 1/2 tsp paprika
13. 3 lg carrots diced
14. 3 celery stalks chopped
15. 2 Tbsp cornstarch
16. dash cayenne pepper

COOK IT UP:

In a large stew pot brown meat in olive oil, add water, Worcestershire, garlic, bay leaf, salt, onion, black pepper, cayenne, and sugar cover and simmer 1 1.2 hours.

Remove bay leaf.

Add carrots and celery, cover and cook 30-40 minutes depending on how tender you like your vegetables.

To thicken gravy remove 2 cups of liquid. Using a separate bowel combine 1/4 cup water and corn starch until smooth. Return to pot. Stir and cook until bubbly.

**You can also make this in the crockpot just throw all the ingredients in and cook on low for 6-8 hours. Make sure you take the bay leaf out before you serve.** NOTE: I add low cal veggies towards the end of cooking to get a serving or two of vegetables in without adding a lot of calories. (green beans, yellow squash, zucchini, etc...).

MAKES 8 SERVINGS

260 calories per serving

1-red 1/2-yellow

21 Day Fix Pumpkin Chocolate Chip Cookies

To purchase the 21 Day Fix or 21 Day Fix Extreme Challenge pack
go to my site at www.coachdannon.com .

21 Day Fix Pumpkin Chocolate Chip Cookies 

Prep Time 10 minutes

Cook Time 12 minutes

Total Time 22 minutes

Ingredients

• 1 15 oz can of pumpkin
• 1 teaspoon vanilla extract
• ⅛ cup maple syrup (I used all natural honey instead it's a little sweeter)
• 2 cups almond flour
• 2 teaspoons of pumpkin pie spice (I used cinnamon instead, pumpkin pie spice not my fave, just sayin')
• ⅓ cup dark chocolate chips

Instructions

1. Pre-heat oven to 350 degrees Fahrenheit
2. Add in all ingredients into a bowl and mix them up until the ingredients are thoroughly mixed together.
3. Take a cookie sheet and add about a tablespoon of mixture onto the tray to make medium-sized cookies.
4. They take about 12-15 minutes to cook and make around 18 cookies. They can be frozen and are considered 21 Day Fix Approved
5. Cookies (two) = 1 yellow and 1 orange container of the 21 Day Fix

Looking for support during your weight loss journey? Are you struggling to lose the weight and reach your fitness goals? How about trying a coach. **I'm an Independent Team Beachbody Coach and as a coach I use my personal experience to help you get started, stay motivated, and get the results that you want!**

 I've lost over 150 lbs and kept it off for over 6 yrs now and I'm still losing. The last 40 lbs have been with the 21 Day Fix and the 21 Day Fix Extreme and Shakeology. I have Free Support Groups every month, so if what you've been doing isn't getting you the results that you want then isn't it time to try something different?
 **Fill out the "Support Group" application and I'll get back with you ASAP. New group starts on 10/19th and spaces are limited, so hurry I hope to hear from you soon!!**

TIPS ON HOW TO MAKE SMALL CHANGES TO GET THE WEIGHT LOSE RESULTS THAT YOU WANT!

       MAKE SMALL SACRIFICES DAILY TO GET SUCCESS! 

If you want weight loss success or anything in life there has to be sacrifices made to reach your goals. You all see my post and pics with my results, but you haven't seen the behind the scenes sacrifices I've made to get those pounds off. Like right now it is 06:00 am I've already done a 30 minute workout and I have my Shakeology made, and chicken in the crock pot for making up my meals for the week. I knew last night that today was going to be busy, so I went to bed a little earlier so I could get up at 0500 and workout. Would I have liked to watch tv last night and sleep in an hour more-Hell ya but this is what I have to do to get and keep the weight off. So, the excuse of not having enough time to workout is it really valid?? Watch 1 less 30 minute show a day!

Next I thought I couldn't afford Shakeology either-Hello $130 per month, but I added it to my family's food budget, because it does replace a meal a day and with that breakdown it is $4.00 per meal. I cancelled HBO and Showtime, plus took the DVR off of 1 tv , which reduced my cable bill by $40 per month. I stopped going through the drive thru or I should say I limited my trips to only once a week. At $5.00+ a pop those trips really add up (I challenge you to keep your fast food receipts for 1 wk and just see how much $$ you waste). I became a Beachbody Coach for the 25% discount you get on purchases and my Shakeology was reduced to $95+tax per month.

What were the sacrifices again:

**gave up movie channels & DVR function on tvs
**gave up an extra hour of sleep
**gave up eating out daily
**gave up feeling like crap and being tired all the time
**gave up being humiliated because I didn't fit in the seat or I had to ask for special accommodations related to my size.

WAS IT WORTH THE SACRIFICES?

**I can ride the rides with my kids at Kings Island.
**I can run a 5K or take the steps without getting SOA and feeling like I'm going to die.
**I can take a trip on a plane and not be afraid that they or going to ask me to buy another ticket, bc I'm to fat for 1 seat or that I'm humiliated bc I have to ask for a seatbelt extension when the belt won't buckle over my stomach.
**I've decreased my chances of getting diabetes, heart disease, stroke.
**I've increased my chances at a long, active, independent life that I can spend with my kids, grandkids, great grandkids.

IS IT WORTH THE SACRIFICES-HELL YA!
You have to decide what you want more and decide are YOU WORTH the sacrifices? TODAY IS THE LAST DAY TO GET your order in so you can have your Shakeology in time to start the new group on 10/03, so DO NOT WAIT CONTACT ME TODAY OR GO TO MY SITE TO ORDER AT www.Shakeology.com/dannon46  Don't you deserve a healthy life? Share this post with a friend who you would like to join you, the more the merrier!

To checkout more products and programs go to www.coachdannon.com 

or if you're ready to talk send me a message to muddlori@gmail.com and I'll get back with you right away. Be Well!

10 Disturbing Reasons Why Sugar is Bad For You

           10 REASONS WHY SUGAR IS BAD FOR YOU

I'm sure you've heard it a thousand times that sugar (white) is bad for you but let me just go over a few of the reasons why it is so unhealthy and why me and my challengers gave it up for 5 days.

1. Sugar has no nutrients and it is bad for your teeth. Added sugar (like sucrose and high fructose corn syrup) contain a whole bunch of calories with NO essential nutrients. That's called "empty" calories.

2. Added Sugar is high in Fructose, which can overload your liver. 

3. Overloading the Liver with fructose can cause Non-Alcoholic Liver Disease. Basically excess fructose gets turned into fat, which can lodge in the liver and cause non-alcoholic fatty liver disease.

4. Sugar can cause Insulin Resistance, a stepping Stone towards Metabolic Syndrome and Diabetes. Our bodies produce insulin in response to glucose and when we eat high levels of glucose it becomes toxic to our bodies and our bodies become "resistant" to the glucose and stop making the insulin. Insulin resistance leads to many disease, such as, metabolic syndrome, obesity, cardiovascular disease and type II diabetes.

5. The Insulin Resistance Can Progress to Type II Diabetes

6.Sugar Can lead to Cancer

Cancer is characterized by uncontrolled growth of cells and Insulin is one of the key hormones in regulating this sort of growth.

7. Due to its Effects on Hormones and the Brain, Sugar has Unique Fat-Promoting Effects

Basically not all calories are created equal. A study shows that when people drink glucose sweetened drinks vs people who drank drinks sweetened with fructose the people who drank glucose stayed satisfied longer. People who drank fructose were drinking again immediately, thus consuming more calories.

8. Because it causes massive Dopamine release in the brain, sugar is HIGHLY ADDICTIVE! DUH Right? Like abusive drugs, sugar causes a release of dopamine in the reward center of the brain. "The everything in moderation message may be a bad idea for people who are ADDICTED to junk food...because the ONLY THING that works for true addiction is abstinence." HELLO WHAT HAS LORI BEEN SAYING?

9. Sugar is a leading contributor to obesity in both children and adults

10. It ain't the Fat...It's Sugar that raises your cholesterol and gives you Heart Disease. Heart disease is the #1 Killer in the world and saturated fat has been blamed for years for causing it, but recent studies show that the harmful effects of fructose on metabolism maybe a bigger factor.

(This info is taken from a blog AuthorityNutrition-An Evidence-Based Approach- and from the CDC 2015)

If you're ready to kick the sugar habit and get started on your path to a healthy new life of freedom from Food addiction then click the link tinyurl.com/Lorissupport and LET'S TALK about all the ways that I can help you get the results you deserve!

**Already know what you want? Then go a head and start SHOPPING GO FOR IT BABY! Then send me a message and I'll add you to my FREE PRIVATE AND EXCLUSIVE SUPPORT AND ACCOUNTABILITY WEIGHT LOSS/FITNESS GROUP ON FACEBOOK.**

HYDRATION-TIPS on water for weight loss, getting enough to drink for the day, importance of staying hydrated for fitness

                                                            HYDRATION

DID YOU OVER-INDULGE THIS LABOR DAY WEEKEND? I sure did, so I'm hitting it hard this week with the 3 Day Refresh and I'll let ya know how that goes. Even though my eating was off track I did stick with my training for the ‪#‎BODathon‬ so I'm not totally bummed. If you did "LOSE IT" over the holiday and need to get back on track or you never were on track here are a couple of tips/tricks to help you out.

1. Dial in your nutrition -most of you my challengers have the 21 Day Fix, so if you've been slacking on measuring your portions then start MEASURING! Remember NO PROCESSED FOODS, NO WHITE SUGAR, NO FAST FOOD AND LIMITED ARTIFICIAL SWEETENER. If you're not in one of my challenge groups I have new groups starting at the first of every month. For more info just fill out the Support Group application below and it will be emailed to you. If you're ready to get a jump start on your diet TODAY you can sign up for my FREE 7 Day Clean Eating Meal Plan. All you have to do is fill in your email and the 7 Day Clean Eating Meal Plan will be sent to you along with a grocery list and recipes for the week!

2. HYDRATION is a must when you're trying to lose weight and it will really help to get rid of all that toxic crap you ate over the past 3 days. How much water should you drink a day? It is recommended you drink your body weight, divided by two, in ounces. So if you weigh 150 pounds-that would be 150 divided by 2 = 75. That's 75 ounces of water, every day. There are 8 ounces in a cup, so that'll be almost 10 glasses of water.

HYDRATION FACTS:

"Up to 60% of the human body is water; it serves as a lubricant for just about every bodily function, all the way down to your cells. It also plays a vital role in flushing toxins out of your system, delivering nutrients, and helping you feel full-which is especially important when you're watching your portions." 21DFX

** Here's a little trick to keeping up with how much water you're consuming:

Take an empty gallon jug and mark it off with a ruler in inches. Label each inch, starting with the time you would get up in the morning (06:00 am, 07:00 am, etc...) and this is the 1st glass of water you will drink that day. Then the next inch is 2 hours later that will be your next glass of water and so on and so on and you should have completed drinking all of your water at least 2 hours before your bedtime (that way you won't be up peeing all night long).

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21 Day Fix Low Calorie Pumpkin Muffins

Okay, Okay I admit it I just couldn't wait until fall to have some Pumpkin!  I was going through my recipe folder, yes I have a recipe folder and a recipe drawer and a recipe file box, anyway that's when I came across this recipe for 79 calorie Pumpkin muffins, so I just had to give them a try-Yummy! To good not to share so here you go and you share too!

21 Day Fix Low Calorie Pumpkin Muffins

INGREDIENTS:
1 cup canned pumpkin
1 1/2 cups oat flour
1/8 tsp sea salt
1/2 cup egg whites
1 tsp baking powder
4 oz applesauce
1 tbsp pumpkin pie spice
1/4 tsp baking soda
1/4 cup honey

BAKING
1. Preheat oven to 350 degree. Line muffin pan with liners.
2. Combine dry ingredients in large bowl.
3. Combine wet ingredients in small bowl.
4. Fold wet ingredients into dry ingredients, taking caution to not over mix.
5. Scoop by spoonful's into lined muffin tins. distributing evenly.
6. Bake for 20-25 minutes until toothpick comes out clean. Let cool and enjoy.

Makes 12 servings
each serving has 79 calories and equals 1-purple

To purchase a copy of the 21 Day Fix go to my site at
www.coachdannon.com

TO JOIN A SUPPORT AND ACCOUNTABILITY GROUP CONTACT ME TODAY TO GET STARTED. FILL OUT THE FORM BELOW AND I'LL GET BACK WITH YOU REAL SOON. BE BLESSED.
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21 DAY FIX FRIENDLY SLOW COOKER CHICKEN ENCHILADA & QUINOA

                            Slow Cooker

 Chicken Enchilada & Quinoa

Ingredients:

• 1 pound ground chicken
• 1 1/2 cups uncooked quinoa, rinsed
• 1 can (15-ounce) black beans, drained and rinsed
• 1 cup frozen corn
• 1 can (15-ounce) diced fire roasted tomatoes
• 2 cloves garlic, minced
• 1 medium onion, chopped
• 1 or 2 jalapeno peppers, finely chopped (depending o the heat level you want)
• 1 cup water
• 1 can (10-ounces) enchilada sauce
• 2 tablespoons Mexican chili powder
• 1 tablespoon cumin
• 2 teaspoons ground coriander
• 1 cup shredded Mexican blend cheese
• 1/2 cup shredded Habanero cheese
• 3 green onions, chopped
• 1/4 cup fresh cilantro, chopped

Instructions

1. In a large skillet, cook the ground chicken (okay you know me and I feel the same way about ground chicken as I do about ground turkey, so as usual I used Laura's Lean ground beef instead of chicken)  until no pink remains. Place in the slow cooker.
2. Add in the uncooked quinoa, the black beans, frozen corn, diced tomatoes, garlic, onion, and jalapeno, water, enchilada sauce, chili powder, cumin, coriander, salt, and pepper. Stir to combine. Cover the slow cooker and cook on high for 3 hours or until the liquid is all absorbed into the mixture.
3. Remove the lid and stir everything again. Taste and adjust seasoning if necessary. Stir in the half the cheese and sprinkle the other half on top. Replace the lid and let the cheese melt. Top with the chopped green onions and cilantro.

1-RED 1-GREEN 2-YELLOW 1-BLUE

Yield: 6 servings 

Total time: 3 hrs. 15 mins. 
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21 Day Fix Banana Protein Nut Butter Crepes

                   21 DAY FIX APPROVED BANANA PROTEIN NUT BUTTER CREPES

Makes 1 serving
❤❤💜 1 tsp

Ingredients:
•1/2 cup egg whites

•1 scoop protein powder (Beachbody vanilla whey)

•almond milk or coconut milk to thin out batter (sweetened to sweeten or un

-sweet on 21 Day Fix)

•optional: pure maple syrup to sweeten

Stuff with bananas, chocolate chips, 1 tsp fix nut butter, blueberries, strawberries!! 

Directions: Mix egg whites and protein powder in blender. If your protein powder isn’t very sweet on it’s own add pure maple syrup.

Batter should be thinner than normal pancake batter. Add milk of your choice or a dash of water if it's not.

Cook in a HOT, well coconut oiled pan. Spread batter around in pan in a thin, even coat. The mix made 2 crepes in my big skillet.

To purchase the 21 Day Fix go to my site
http://www.coachdannon.com

For more daily support join me in my online support group!!

Message me for details. New group starts 8/3, but hurry space is limited!! Blessings.

21 DAY FIX EXTREME TOFU BURGER

         21 DAY FIX EXTREME TOFU BURGER

(makes 5 servings, 1 burger per serving each serving equals 1 Red container)

1 Tbsp ground flaxseed
3 Tbsp water
1 lb. extra firm high-protein tofu, well drained, mashed
3 green onions, chopped
3/4 cup whole wheat bread crumbs
1 Tbsp Dijon mustard
1 Tbsp garlic powder
1 tsp ground cumin (or smoked paprika)
Nonstick cooking spray (or extra-virgin coconut oil)

1. Place flaxseed and water in food processor; process for 1 minute. Let sit for 10 minutes or until thickened.
2. Add tofu, green onions, bread crumbs, mustard, soy sauce, garlic powder, and cumin to food processor; process until smooth.
3. Form into five patties; set aside.
4. Heat large skillet, lightly coated with spray over medium-high heat.
5. Add patties; cook 5-7 minutes on each side, or until cooked through.

**Tip: Super-firm or extra-firm high-protein tofu can be purchased at many specialty food stores. It may contain a higher amount of protein.**

For more info on the 21 Day Fix or the 21 Day Fix Extreme contact me Coach Lori Mudd and I can help you get started on a healthy path. Not sure what program would be best for you well let's talk and together we can come up with a plan that will work for you. You can send me a message on FB to www.facebook.com/LorimuddWTF3 or leave a message in the comments below. You can also send me an email to wantmoreinfo2day@gmail.com and I'll get back with you real soon. Until then blessings.

21 DFX Tofu Burger
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21 DAY FIX FRIENDLY MEXICAN LASAGNA

Ingredients:

• 3 tablespoons extra-virgin olive oil
• 2 pounds ground chicken breast, available in the packaged meats case (I use Laura's lean ground beef, sorry ground chicken breast is right up there with the ground turkey and you guys know how I feel about that...yuk!)
• 2 tablespoons chili powder (Bloemers-Hello is there any other kind of chili powder?)
• 2 teaspoons ground cumin
• 1/2 red onion, chopped
• 1 (15-ounce) can black beans, drained
• 1 cup medium heat taco sauce or 1 (14-oz) can stewed or fire roasted tomatoes (I use 1 10 oz can of Rotel original Diced Tomatoes & Green Chilies)
• 1 cup frozen corn kernels
• Salt & black pepper (dash+++ of Cayenne pepper, how much depends on your taste and who's looking when you put it in)
• 8 (8 inch) spinach flour tortillas, available on dairy aisle of market (I use Mission Yellow corn Tortillas they are low fat, extra thin, and gluten free)
• 2 cups shredded Cheddar or shredded pepper jack (I use Sargento Reduced Fat 4 Cheese Mexican or Kraft has a 2% version and Kraft has shredded Habanero cheese!)

DIRECTIONS:

Preheat the oven to 425 degrees F.

Preheat a large skillet over medium high heat. Add 2 tablespoons extra-virgin olive oil - twice around the pan. Add chicken(or beef)  and season with chili powder, cumin, and red onion. Brown the meat, 5 minutes. Add taco sauce or stewed or fire roasted tomatoes. Add black beans and corn. Heat the mixture through, 2 to 3 minutes then season with salt, to your taste.
Coat a shallow baking dish with remaining extra-virgin olive oil, about 1 tablespoon oil. Cut the tortillas in half or quarters to make them easy to layer with. Build lasagna in layers of meat and beans, then tortillas, then cheese. Repeat: meat, tortilla, cheese again. Bake lasagna 12 to 15 minutes until cheese is brown and bubbly.


Makes 4 servings 1/4 of the pan is a serving and each serving is 1-red 2-yellow 1-blue 1/2-green
Want more info on the 21 Day Fix or another Beachbody program? Maybe you just need to talk about a plan to get on a healthy path? Drop me a line at wantmoreinfo2day@gmail.com  and I'll be happy to share with you the tips that helped me lose over 150 lbs and keep it off for over 6 yrs. Not ready to talk yet then check out my Facebook page for FREE info on fitness, nutrition, motivation, and more at www.Facebook.com/LorimuddWTF3. Blessings.