LOW CALORIE AND 21DFX APPROVED VEGETABLE EGG CUPS

MINI VEGETABLE EGG CUPS

To purchase the 21 Day Fix or the 21 Day Fix Extreme

MINI VEGETABLE EGG CUPS

INGREDIENTS:
Nonstick cooking spray
12 Large Eggs
Sea salt or Himalayan salt (Mineralize)
and ground black pepper (to taste; optional)
1 (10 oz) bag baby spinach, finely chopped
1 medium red bell pepper, finely chopped
2 green onions, finely sliced

GET COOKIN'!
1. Heat oven to 375 degree
2. Lightly coat a twelve-cup muffin tin with spray.
3. Place eggs in a large bowl; whisk to blend. Season with salt and pepper if desired.
4. Add spinach, bell pepper, and onions; mix well.
5. Evenly pour egg mixture into muffin cups.
6. Bake for 15 to 20 minutes, or until a toothpick inserted into the center of cups comes out clean.

Makes 6 servings, 2 vegetable egg cups each

1-Green 1-Red

If you're struggling to reach your weight loss and fitness goals or you just need support with your clean eating or help getting started with a healthy new lifestyle then fill out this application and I'll get back with you ASAP, so we can talk about all the ways that I can help you get the results that you deserve!

Moms Know Best Challenge

MOMS KNOW BEST CHALLENGE GROUP As a busy mom I understand how hard it can be to routinely workout and eat right with such a jam-packed schedule. However, if you want to teach your children how to lead healthy lives, taking care of yourself is essential. I'm starting a challenge with a group of moms with hectic schedules who are all looking to get back in shape. The group is going to incorporate fitness and nutrition, plus peer support with everyone on the same journey together. Best part is, no one needs to leave their home to complete the program. If you're a mom wanting to make a lifestyle change, I strongly encourage you to join us! Message me if you're interested by filling out this application MORE INFO

Infuse Your Water with Fruity Flavor and Kick the Sodas to the Curb

    It's time to rethink what you're drinking and kick those sugar filled drinks to the curb!

 Water all the way baby, it is your life force, the fountain of youth and health. Did you know that over 60% of the human body is water? Water serves as lubricant for just about every bodily function, all the way down to your cells. Water helps to flush the toxins out of your body, it helps deliver nutrients, and it helps you feel full longer and when you're trying to lose weight that is uber important, right? Staying hydrated is especially important when you are working out hard. Check out my blog post on How to Tell if You Are Dehydrated.

Want to learn about clean eating then try out the 21 Day Fix. I lost 45 lbs with this program, so I am living proof that it works.

                

Most of us when we decide to lose weight we change from our sugar filled soft drinks and juices to diet soda, but more and more research is showing that diet soft drinks are just as bad for you as regular soft drinks just for different reasons and that the diet sodas actually cause weight gain, instead of helping you to lose weight(Diet sodas and Weight Gain).

 With all this in mind it is time to start drinking up the water and kick those sugar filled drinks to the curb. But water can be rather boring, especially to those of us who don't particularly love the taste of water. So, here are some yummy recipes to help you liven up the flavor of your water by adding flavor without adding a bunch of calories or sugar. BOTTOMS UP!

                   FRUIT AND HERB INFUSED WATER

         Servings: 6-8 servings

Ingredients

• fruit -- 2 cups berries, citrus, melons, pineapple...most fruits will work (see recommended amounts in directions)
• herbs -- a sprig of mint, basil, sage, rosemary, tarragon, thyme, or lavender
• water (tap or filtered)
• ice

Directions

Supplies needed: 2 quart pitcher or jar with lid; muddler or wooden spoon

General formula for whatever fruit/herb combo you desire.
1. If using herbs, add a sprig of fresh herbs to jar/pitcher; press and twist with muddler or handle of wooden spoon to bruise leaves and release flavor; don't pulverize the herbs into bits.
2. Add approx. 2 cups of fruit to jar/pitcher; press and twist with muddler or handle of wooden spoon, just enough to release some of the juices
3. Fill jar/pitcher with ice cubes.
4. Add water to top of jar/pitcher.
5. Cover and refrigerate for up to 3 days.

Suggested flavor combinations:
ALL CITRUS (no herbs) --  Slice 1 orange, 1 lime, 1 lemon into rounds, then cut the rounds in half. Add to jar and proceed with muddling, add ice & water.
RASPBERRY LIME (no herbs)  -- Quarter 2 limes; with your hands, squeeze the juice into the jar, then throw in the squeezed lime quarters. Add 2 cups raspberries. Muddle, add ice & water.
PINEAPPLE MINT -- Add a sprig of mint to the jar (you can throw in the whole sprig; or, remove the leaves from the sprig, if you prefer to have the mint swimming around and distributing in the jar). Muddle the mint. Add 2 cups pineapple pieces, muddle, add ice & water.
BLACKBERRY SAGE -- Add sage sprig to jar and muddle. Add 2 cups blackberries; muddle, add ice & water.
WATERMELON ROSEMARY --  Add rosemary sprig to jar & muddle. Add 2 cups watermelon cubes; muddle, add ice and water.

**Are you're sick and tired of being sick and tired? Does it seem like no matter what you do you can't lose the weight and keep it off? Maybe you need healthy eating support, fitness support or just need help getting on track to a healthy lifestyle. Then let me tell you all the ways that I can help you to get on a path to success, so you can reach your goals. Fill out this support group application and I'll get back with you ASAP, so we can talk. There are no obligations required. Let's do this!**

The Number One Dieting Mistake That is Ruining Your Weight Loss Efforts

                        SACK THE SCALE

How many times have you gotten up in the morning feeling good, you're upbeat and happy, ready to take on the day then you go to the bathroom to do your morning routine, which includes stepping on the scale, and when you see the number on the scale isn't the number you were wanting all that happy goodness is knocked right out of you? Does this ever happen to you?

LET'S TALK

You know that you were good all week long when it comes to your dieting efforts. You made healthy choices with your foods, you stayed with in your calories, containers, points, whatever limits and didn't over indulge. You worked out everyday and you gave it your all during workouts there was nothing left in the tank when you were done-BAM YOU KILLED THOSE WORKOUTS!

So, WTH?! Now that you see that number on the scale and you know the work that you did last week, now you want to give up. Why, sacrifice eating all that delicious food while everyone else is enjoying it, if this is the results you're going to get, right? WRONG!

Many, many times it will take a while before all our hard work shows up on the scale and even when it does it might not be the number we are looking for, because losing weight and getting healthy is more than a number on a scale.  You can't let the number on the scale mess with your mind, your confidence. Don't let a number on a scale defeat you and take away your hope of having a healthy, active life of abundance.

You have to have NON-SCALE VICTORIES. Non-scale victories are other ways of judging how effective your dieting and weight loss efforts are and really we aren't dieting we are making lifestyle changes, because these eating habits are going to be permanent changes not just quick fixes to get immediate results. We want permanent results, right?

So, many factors effect the number on the scale that make it a poor way to judge how well your weight loss and fitness program is working. 

For example:

• Did you drink a large amount of water before bedtime?
• Are you constipated?
• Did you eat a large amount of salt/sodium yesterday?
• Are you weighing at the same time everyday?
• Are you wearing the same clothes?
• Are you doing a fitness program that is geared towards building muscle? (Muscle weighs more than fat, so you may be losing fat but gaining muscle, which keeps the number on the scale from changing).

All these things make using the scale a bad way of judging your weight loss success. Instead, try using some of the things listed above to measure your success. The whole point of losing weight and getting fit is so you feel better and can live a healthy, active and independent life until the day you die. Yes, you want to look good too and you will when these non-scale victories are accomplished. With these victories your confidence will grow and the way you present yourself and treat your appearance will change too and that my friend is beautiful. 

If you're struggling to lose weight and get fit or you just want to get healthy then let me tell you all the ways that I can help. Fill out this application and I'll get back with you ASAP. Losing weight can be a struggle, but you don't have to do it alone. I'm here to help. What are you waiting for?

My 5 Top Tips to Help You Lose Weight Over 50 With the 21 Day Fix

What's the difference between turning fifty and hitting a brick wall? 
Not one dang thing! Both of them bring you to a screeching halt, one with your physical movement and the other with your weight loss efforts.

So, you finally think you got this diet and exercise thing figured out and your on track with your weight loss goals then another year goes by and here comes age 50. Yep, the big 5-0, the number everyone has warned you about, because your metabolism dies at 50-blah, blah, blah. But that's just a bunch of bologna, right? Ahhh, maybe not so much???

 I turned 50 this past January and I have really been struggling to get these last 30 lbs off. Now whether it's because I'm depressed that I turned 50, or the fact that it's winter and we're in the house more, or maybe the urban legends are true, your metabolism does die at 50 I don't know for sure. All I do know is that I've had to make some changes in order to get my body back to shedding the pounds.

Here are some tips that have helped me to start losing weight again and get back on track with my fitness goals.

*Cut calories, NOT volume. One of the biggest mistakes we make when we start dieting is we cut our food intake down really low almost to the point of starvation. Initially we will lose weight, but eventually our bodies realize we are starving and we stop losing, because our bodies start to store everything they have in order to save themselves.

Not only are we physically starving, but we feel hungry and starving all the time, which makes us very unpleasant to be around. Programs like the 21 Day Fix and Portion Fix teaches you portion control (calorie cutting is built in you don't have to worry about it) and it is very important for you to use your meal planner and calculate which meal plan you fall under, so you get the proper amount of calories each day.

 If you find that you are still hungry and you've eaten all your calories for the day then you need to try next time to eat foods that are low in calories but big on volume. Foods like popcorn and celery, use a sliced red bell pepper with your hummus instead of 8 crackers, or have a cup of puffed brown-rice cereal in place of 1/4 cup of granola.

*Remember how your momma use to tell you to stop fidgeting? Well, now I'm telling you to fidget. Fidgeting, termed NEAT (Nonexercise Activity Thermogenesis) have been shown to help torch an extra 300 to 2,000 calories per day.

Replace just 1 meal a day to lose weight or
drink 1 glass a day to get your daily
dose of dense nutrition.

*Drink/eat foods that are high in protein. Shakeology has been a lifesaver for me literally. I absolutely hate vegetables, which has been my downfall with every diet that I've ever gone on, but with Shakeology I know I'm getting my daily dose of dense nutrition, so even if I'm not perfect the rest of the day I know I got at least one good meal in for the day. Shakeology  is high in protein & fiber, so it helps me to stay full longer and it maintains my blood glucose at an even level so I don't get those crazy highs and lows which comes with crashing blood sugars.

*Squeeze some lemon in it! Add fresh lemon juice to your tea or water-it's loaded with vitamin C. Arizona State University researchers found that exercisers who don't get enough C may zap 25 percent fewer calories during a workout. (For more on the benefits of lemon juice check  4 Reasons to Drink Lemon Juice Everyday).

*Drink more water-A German study discovered that downing two 8-ounce glasses of water improved calorie burning by 30 percent in as little as 10 minutes, and the effect lasted for more than an hour.

Are you struggling to lose weight? Does it seem like no matter what you do you just can't find the time to eat right or workout? Do you feel all alone like no one around you understands your food issues? If you answered "yes" to any or all of this questions then send me a message to more info and let's talk about all the ways that I can help you get connected with a program that will fit your lifestyle, so you can get the success you're looking for starting today!!! Don't worry you won't have to do it alone I will be there to support, encourage, and see you through to the end ;) 

At any age you can be in the best shape of your life. What are you waiting for?

 

2 Quick and Easy Tips on How to Steam Vegetables

              How to Steam Vegetables

As I've told you guys time and time again having a plan is the secret to successful weight loss and part of that planning is educating yourself on the healthiest ways to prepare foods. Now let's get real here we're not dieting on Oprah's budget, so a personal chef is out of the question, as is a food policeman to keep us from eating things we shouldn't, so that leaves it all up to us. We get to do the shopping, prepping, and cooking of the food-YEAH!!! 

Okay, not always "yeah" because we have busy lives, right? That's where steaming your veggies comes in. First you should be taking one day a week to plan out your meals for the week then to shop and next prep your foods for the week (it's even better if you can take the time to cook up a few meals for the week and freeze them for quick access and easy dinner/lunch ideas when you need to implement your plan B and we all know that with our crazy lives there always needs to be a plan B;).

Steaming is one of the easiest ways to prepare vegetables and maintain their nutritional content and it can be done in minutes.

Stovetop Steaming vs Microwaving

Of course, you can buy a Food steamer, but then we wouldn't be having this talk so I'll just by-pass that method. If you purchase a Steamer it will have instructions on how to steam veggies.

There are 2 main ways of steaming vegetables: on the stovetop and in the microwave. Both are quick and easy and the results are generally the same. But for each different veggies cooked, there are some variations, such as the time spent cooking. You do not need any special equipment: a saucepan, lid, and colander for the stovetop method and a microwave safe bowl and plastic wrap for the microwave method.

How to Steam Vegetables in the Microwave

When steaming in the microwave-place vegetables in a microwave-safe bowl, add no more water than what it takes to rinse your veggies before washing. No additional water is needed! Cover the bowl with microwave-safe plastic wrap, leaving one corner open to vent. 

How to Traditionally Steam Vegetables

Steaming on the stovetop-you will need a large pot and a steamer basket or colander that will fit inside. Fill the pot with enough water so that is just barely reaches the bottom of the colander or steamer basket. Once the water comes to a boil, add veggies and place a loose fitting lid on top to cover. If your lid is more fitted over the colander, position it so that one side hangs over the colander just enough to let the steam escape.

How Long to Steam Vegetables

All vegetables will have different cooking times depending on their size and thickness. Check out this article from Today.com for more details on steaming vegetables and their cooking times.

If you need help finding your path to a healthy and fit lifestyle then fill out the form below and I'll get back with you ASAP and we can talk about all the ways that I can help you reach your goals.

LET'S TALK

TBT! Obesity in America- It's Time to Get Fit & End the Trend

In light of recent events today is going to Thankful. Believe. Thursday.

I was hesitant at first to speak to you all about this issue, because I don’t want to sound self serving or uncaring. Then I realized that was exactly what I was if I didn’t talk to you about it. About what? I think you know? Your health. Your weight. Your fitness. Your longevity of life.

Obesity in America is breaking records at the rate of increase, especially in children and where do children learn to eat-yep from US! The “do as I say, not as I do” rule just doesn’t cut it you have to show your kids, your family how to, not only eat right, but how to live a healthy lifestyle. (Check out my post on Why Am I Still Hungry? to see how our poor diets drives us to over eat.)

I’ll be the first to admit I dropped the ball when it comes to this I was a poor example for my children growing up and now some of them are suffering the consequences of poor choices, because I didn’t teach them how to make the right choices when it came to their food/nutrition.

It took me 15 years to get it together and lose the weight that I needed to in order to have the active, healthy, life that I wanted. Because it took me so long to make the decision to get healthy I now have damage to my knees, back, and who knows what else. You see the longer you go around carrying those extra pounds the more damage that is being done to your body and the more medical conditions you are prone to develop as your life progress (Diabetes, Heart disease, high cholesterol, hypertension, certain types of cancer, etc.) TIPS ON HOW TO LOSE WEIGHT & GET HEALTHY

The point is we are not guaranteed tomorrow and there are things that we can NOT control that might shorten or debilitate our lives here on this earth. But there are some factors that we CAN control that can help us live a long, active, healthy, and independent life. Two of those factors are our nutrition and fitness. Decide that IT’S TIME to take back your life and make the changes TODAY for your healthy TOMORROW. Be the healthy example for your kids that you wish you would have had growing up.

Are you in need of help with your fitness and weight loss journey? Are you looking for support, so that you can get the results that you want? If you are looking for clean eating support, fitness support or just need motivation, then ask me about the different ways I can help you! MORE INFO!

IF YOU WANT TO START TODAY I HAVE A COMPLEMENTARY 5 DAY CLEAN EATING MEAL PLAN, COMPLETE WITH RECIPES AND A GROCERY LIST, TO HELP YOU GET STARTED ON YOUR PATH TO A HEALTHY LIFE.

WHAT ARE YOU WAITING FOR?

The Master's Hammer and Chisel final week

This is my final week for The Master's Hammer and Chisel program, although I haven't lost all the weight that I wanted to, I'm proud that I finished all 60 days. I absolutely loved the program and I feel so much stronger, like I have more control of my body. The weight part is my own fault, because my eating has been out of control for sometime now, so needless to say I didn't stick to the meal plan like I should have-AGHH!

But I'm no quitter, so with our new Challenge group my goal is going to be to really focus on adhering to the meal plan and making the positive changes to my nutrition that I need to make in order to get the results that I want.

On March 7th we will start our pre season which consists of 1 week of goal setting, pictures, measurements, meal planning and education on the nutritional plan and then the following week is our official day 1.

**For 30 days I will guide you daily through the program of your choice (you can chose from Hammer & Chisel, 21 DF, 21 DFX or Cize) with support, accountability, access to an online/app based closed group for support and guidance. Each participant is required to purchase one of the above listed programs Challenge pack/Program and commit to replacing one meal a day with Shakeology for the duration of the group. **

If you are interested in getting more deets about the program please complete the form below and I will contact you ASAP.

If you do not have a Coach please make me your FREE coach here.

Challenge Packs

At any age you can be in the best shape of your life. Stop telling yourself, "I'm to old to workout that hard." "I've had a hysterectomy or gone through the "change" so my hormones are messed up and I just can't lose weight." "My thyroid is shot, so I just don't have the energy to workout. I'm just doomed to be fat."

All of that is B.S.!!! To be healthy, fit, and have the active life that you want takes one thing a COMMITMENT from you to make the changes that you need to make in order to get the results that you deserve!

NOW IS YOUR TIME!!! Don't waste another minute being trapped in a body and a life that you're not happy with. I wasted 15 years of my life and now I help others just like you get connected with the program that is right for them and their lives. But it doesn't stop there, once you start your program I'll be there to cheer you on and support you all the way!!!

S.O.S. CHALLENGE GROUP APPLICATION

The Master's Hammer & Chisel Challenge Pack

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
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