21 Day Fix Friendly Slow-Cooker White Bean Chili

21 dAY FIX FRIENDLY

SLOW-COOKER 

wHITE bEAN CHILI

21 DAY FIX FRIENDLY
WHITE BEAN CHILI

 

• -6 cups low-sodium, Fat Free Chicken broth
• -2 14-ounce cans white beans (i.e. great northern or navy)  drained and rinsed
• -16 ounce jar salsa verde
• -15 ounce can fire roasted diced tomatoes
• -1 medium onion - diced
• -2 4-ounce cans chopped green chills
• -12 oz shredded chicken (such as rotisserie)
• -2 tablespoons cumin
• -2 tablespoons smoked paprika
• -1 tablespoon dried oregano
• -½ teaspoon cayenne - optional
• salt and pepper to taste
• Optional Toppings: lime wedges, avocado, cilantro, scallions, plain yogurt

INSTRUCTIONS

1. Place all ingredients in a slow cooker and heat on Low for 8 hours or High for 4 hours.
2. Serve with optional toppings.

nUTRITION:

217 CALORIES PER SERVING

SERVING SIZE 2 CUPS

1-yellow 1/2-red 1-green

21 Day Fix Friendly Slow-cooker Pulled Pork

           21 Day Fix Friendly Slow- cooker Pulled Pork

I love,love BBQ pulled pork anytime of the year, but it can be high in calories depending on the amount of fat on the pork and the BBQ sauce.  So,  I needed a recipe that gave me a little bit more control over the amount and type of BBQ sauce that was used and the cut of the meat. This recipe starts off with using Homemade BBQ sauce (see above post for the recipe 21 Day Fix Friendly Homemade BBQ sauce) with this I can control the calories in the sauce and the amount of sauce that is put on the pork. Make the BBQ sauce up a head of time and store it in the fridge until it is time to be used.

Next I used the smallest loin I could find since I was making this for my family. Depending on the size of your pork loin, you will have to alter how much BBQ sauce to add. Keep in mind the pork shrinks after it is cooked, so you will want to weigh it cooked. I basically added 2 tablespoons of BBQ sauce for every 3 ounces of cooked pork along with some of the reserved juices from the pork. 

SLOW-COOKER PULLED PORK

INGREDIENTS:

• 2.5 lb boneless pork loin roast (center cut, trimmed of all fat)
• 2 tsp red wine vinegar
• 2 tsp Hickory liquid smoke
• 1 tsp garlic powder
• 1 tsp sea salt
• 1 cup Homemade BBQ sauce

DIRECTIONS:

Place pork in the slow cooker and season with salt, vinegar, garlic powder and liquid smoke. Cover and set to high 6 hours. Remove pork and transfer onto a large dish; reserve all the liquid into a cup and set aside.Shred the pork with two forks and put it back into the slow cooker along with about 3/4 cup of the reserved liquid and the BBQ sauce (for every 3 oz cooked pork, I used 2 tbsp BBQ sauce). Cook on high one more hour. I like to serve it on these yummy Whole Wheat Slider buns with a side of homemade coleslaw(see my blog Lorimudd.blogspot.com for recipe).

21 Day Fix Friendly
Pulled Pork

21 Day Fix Friendly Homemade BBQ sauce

         21 Day Fix Friendly- Homemade BBQ sauce

INGREDIENTS:

21 Day Fix Friendly
Homemade BBQ sauce

• 1/3 cup honey
• 1/2 cup + 3 tbsp red wine vinegar
• 1/4 cup molasses 
• 2 tsp all natural hickory liquid smoke 
• 1/2 tsp cayenne pepper
• 1/2 tsp salt
• 1/2 tsp coarsely ground black pepper
• 1/2 tsp paprika
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/8 tsp ground cinnamon
• 1/8 tsp chili powder
• 1 1/3 cup tomato sauce
• 1/3 cup tomato paste

DIRECTIONS:

-In a large saucepan combine all the ingredients and simmer over low heat for 25 minutes stirring occasionally. Let it cool and store in the refrigerator until ready to use.

For using on grilled meat, brush onto chicken, pork or beef the last 10 minutes of cooking.
Makes 2 cups + 2 tbsp
Servings 17   2 tbsp = 1 serving, 47.5 calories per serving or a 1/4 of a purple 
For information on the 21 Day Fix program go to my site at www.coachdannon.com or send me an email at www.muddlori@gmail.com and I'll get back with you soon. Thanks. 

DAILY SACRIFICES MADE TO REACH SUCCESS. AREN'T YOU WORTH THE SACRIFICE?

GOOD MORNING CHALLENGERS!!  Busy day so this post is going to have 2 purposes:

 #1 Match Your Outfit to Your Shakeology=Yellow tank+ Vanilla Shakeology PB mix (1 pkt/scoop Vanilla Shakeology, 6-8 oz of vanilla unsweetened almond milk, splash of vanilla extract, ice. TIP:the more ice, frozen fruit the thicker the shake, the more milk,fluid the more volume.) I've told you all before I hated vanilla Shakeology and this is the recipe that changed my mind!

Make small sacrifices daily to get success!
#2 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 weekend. 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? Have a blessed day.

I WON'T TELL YOU IT IS GOING TO BE EASY,
 BUT I WILL TELL YOU IT IS GOING TO BE WORTH IT.
**If you're ready to commit leave me your email address in the comment section or join me on FB on my page at www.fb.com/LorimuddWTF3 (Lori's Losing It) & I'll get back with you soon so we can get you started on a healthy path. **
**If you like you can check out the programs first on this site by going to the Beachbody programs page or go to my site at www.coachdannon.com.**

21 DAY FIX FRIENDLY TUSCAN VEGGIE STEW

This recipe is soooo easy, quick, and diet friendly. Plus, it works well for all you 21 Day Fixers. Here goes:
INGREDIENTS:
3 Tbsp extra virgin olive oil
1 Tbsp minced garlic
1 lb. carrots, chopped
1 med. onion, finely chopped
2 qts. lower-sodium vegetable or chicken broth (2 boxes)
1 bunch Tuscan or curly kale, chopped (you can use spinach instead I did)
2 cans (14 oz) no-salt-added white (cannellini) beans, rinsed and drained
1 can (14oz) dices Italian seasoned tomatoes
1/2 cup shredded Parmesan cheese
salt and pepper to taste

DIRECTIONS:

1. In 6-qt saucepot, heat oil on med. Add carrots and onion. Cook 10 minutes or until vegetables are beginning to soften, stirring occasionally.
2. Add broth, kale, garlic, beans, tomatoes and salt and pepper to taste. Heat to simmering on high. Reduce heat to maintain simmer. Cook 20 minutes or until kale is tender, stirring occasionally
.
Makes 6 Servings of 1 cup per serving. Top each serving with a 1/2 a blue container of Parmesan cheese.
300 calories per serving, 15 g protein, 53 g carbs, 11 g fiber, 830 mg sodium

21 DAY FIX CONVERSION
1-YELLOW 1-GREEN 1/2-BLUE

IF YOU'RE INTERESTED IN THE 21 DAY FIX CONTACT ME at www.facebook.com/Lori.mudd.92 or send me and email to muddlori@gmail.com and I'll be happy to go over the program with you. These programs have changed my life and I'd love to help you make a change to a healthier life too.

DINNER FOR UNDER 300 CALORIES Individual Shepherd's Pie 21 Day Fix friendly

www              

Individual Turkey Shepherd's Pie

The hardest part of cooking for a family when you're trying to lose weight is portion control. If you make a big bowl of mashed potatoes it's really tempting to keep going back for more. That's why this recipe is so awesome it makes just enough, just enough for 4 individual servings of yummy goodness and only 290 calories per serving. Hope you enjoy it too. P.S. it's also 21 Day Fix friendly and I've added the calculations for the Fix below ;)

INGREDIENTS:

• 1 tbsp olive oil
• 1 tbsp minced garlic
• 1 carrot, finely diced
• 1 small onion, diced
• 8 oz ground turkey (we all know I used Laura's lean beef turkey is not happening over here, but the calculations are the same.)
• 1/2 tsp finely chopped thyme leaves
• 2 tbsp ketchup
• 1 cup low-sodium chicken broth(if you use beef you can use vegetable broth or beef broth)
• 2 tsp flour
• 1/2 cup frozen peas, thawed
• Kosher salt and freshly ground black pepper
• 1 pound red-skinned potatoes, cubed
• 1/2 cup grated sharp Cheddar
• 1 scallion, chopped
• nonstick cooking spray

DIRECTIONS:

Preheat the oven to 425 degrees. Heat the oil in a medium skillet over medium-high heat. Add the garlic, carrots and onions and cook until tender and beginning to brown, 5 minutes. Add the turkey or lean beef and thyme and continue to cook, breaking up with a spoon, until the turkey is cooked through and lightly browned. Stir in the ketchup and cook until lightly caramelized. Stir the broth and flour together in a small bowl until smooth and then pour into the skillet. Cook, until thickened, 2 minutes. Stir in the peas and season with 1/4 teaspoon salt. Remove from the heat and divide among four 8-oz ramekins.

Meanwhile, place the potatoes in a medium pot and cover with cold salted water. Bring to a boil and continue to cook until tender when pierced with a fork. Drain the potatoes and return to the pot over low heat. Add the milk, cheese, and scallions and mash until smooth. Season with salt and pepper.

Transfer the filled ramekins to a rimmed baking sheet and evenly top with the mashed potatoes. Lightly mist with nonstick cooking spray and bake until the potatoes are lightly browned and the turkey filling is bubbly around the edges, 15 minutes.  

Per serving: calories 290 Protein 19 gm 

21 Day Fix 1-Red 1-Blue 1-Yellow 1/2-Green

For more tips on fitness and health check out my Facebook pg Lori's Losing It @ www.Facebook.com/Lorislosingit

Ready to get your FIX then go to my site at www.coachdannon.com to purchase your program. Click on the "support group" button on the right side of the page to fill out the application to join my next Challenge Group.

TRANSFORMATION TUESDAY DOWN 100+ LBS

SHOUT OUT TO SHEILA MY BFF She has lost over 100+ lbs & signed up to be a coach just to get the discount on her monthly Shakeology. Hum, beautiful and smart!

The 1st picture is Ms. Sheila and me in New Orleans with our friends Diane and Carol. We had gone on a girls trip for 4 days and I remember being so excited to be going with this great group of women and so terrified that the airport would ask me to buy a 2nd ticket because I was to fat for just 1 seat. To add to it we changed planes several times up and back. Then squeezing into the taxis and the driver telling me, "you get up front you to big, to big for back"!

 It was horrible at the time, but looking back it saved my life, because it was just what I needed to take that leap towards losing the weight and getting healthy. Sheila lost her weight not to much longer after I lost mine. Then other people started asking about what I was doing to lose weight and could I give them tips-BAM I'm a coach! I'm no one special. I'm not a fitness expert, nutritionist, business person, nope just someone who lost weight with Beachbody products and loves to help others find their way to a healthier life too. Have you ever thought about being a coach?

If you'd like info on being a Beachbody coach fill out the application at the top of this blog under "I want to be a coach". No, you won't be signed up as a coach right then and there, so don't worry it will just get us started talking. 

SHAKEOLOGY CHOCOLATE MOCHA MOUSSE

www.Shakeology.com/dannon46

CHOCOLATE MOCHA MOUSSE

• 4 OZ VANILLA GREEK YOGART
• 1 SCOOP CHOCOLATE SHAKEOLOGY
• 1 TBSP ALMOND BUTTER
• 1/4 CUP UNSWEETENED ALMOND MILK

BLEND IN BLENDER AND PUT IN THE FRIDGE FOR AT LEAST AN HOUR. ENJOY!

160 CALORIE DINNER CHEESY EGGPLANT PARMESAN 21 DAY FIX READY

                              160 CALORIE DINNER 

                    CHEESY EGGPLANT PARMESAN

I don't know about you, but I love me some Eggplant Parmesan! Don't let the name fool you or don't fool yourself into thinking that it's good for you, because it has the word "eggplant" in the title. Most recipes have taken what good there was in the eggplant and destroyed it by coating it in breading, then deep drying it, and smothering it in mounds of ricotta cheese and high fat mozzarella. But I found this delicious recipe that is low in calories and works great with the 21 Day Fix diet! Win! Win! Here goes:

INGREDIENTS:

• Olive oil mister or nonstick cooking spray
• 1 large eggplant, peeled and sliced crosswise into 3/4-in. thick rounds (total about  3 green) 
• 1 tsp black pepper
• 1 1/2 cups low-fat cottage cheese
• 1 large egg white (total 2 reds)
• 1/2 cup finely grated Parmesan cheese, divided
• 1/2 cup shredded part-skim mozzarella cheese (total 4 blues)
• 2 cups jarred low-sodium and low-fat or fat-free marinara sauce (total 2 purples)
• Flat-leaf parsley, for garnish

Preheat the oven to 350 degrees.

1. Heat a large skillet over med-high heat; lightly coat with cooking spray and add some eggplant slices (as many as will fit a single layer). Season with pepper and cook until lightly browned, about 6 minutes. Turn eggplant over and season with more pepper. Reduce heat to medium and cook until eggplant is soft and cooked through, about 6 minutes longer. Repeat with the remaining slices and pepper, adding more cooking spray to the skillet as needed.
2. In a food processor, pulse the cottage cheese until it is semi-smooth. Transfer to a medium bowl and stir in the egg white and 1/4 cup of Parmesan cheese.
3. Lightly coat a 11 x 7-in. baking dish with cooking spray, add half the eggplant slices. Top with cottage cheese and remaining eggplant slices, followed by marinara sauce. Sprinkle with mozzarella and then the remaining Parmesan cheese. Bake until hot and bubbling, about 30-40 minutes. Cool for 15 minutes before serving. Garnish with parsley.

   

   To purchase the 21 Day Fix go to my site www.coachdannon.com or contact me and I'll help you get started.

Serves 6

160 calories per serving  15 g protein  5g fat    7g sugar    3g dietary fiber

1/2 green   3/4 red    3/4 purple   1 blue

DRY BRUSHING-WHAT THE???

DRY BRUSHING-WHAT THE ???

I admit most of the time I am behind the times, so maybe most of you out there have already heard of this Dry Brushing thing, me not so much. I've seen the long handle, wood, bristle brushes in the stores, but I just thought they were for scrubbing your back when you were taking a bath or shower. Little did I know that there was so much more to the mysterious brush.  Basically dry brushing is suppose to be good for you and helps to exfoliate and detoxify the body. 

How does is work? Well the exfoliating part is easy enough, when you dry brush you use a brush with stiff bristles, prior to showering (also dry brushing is suppose to make you feel energized and stimulated, so in the morning is the best time to do it), and with light pressure against the skin you brush your skin with long, upward strokes. This action removes dead skin and improves appearance, plus it will allow moisturizers to be more effective when applied after your shower. According to Shape magazine.

For the Detoxifying part dry brushing aides the body in detoxifying by helping to move lymph fluid into the lymph nodes, so this waste can be eliminated by your body. The body does this naturally, dry brushing just helps to speed up the process. 

Dry Brushing's BIG Claim is that it reduces cellulite! What?

The jury is still out on that one, but some research shows that the appearance of cellulite may be reduced for a day or 2, because of the swelling after the dry brushing.  So, basically the dimples in your thighs are less noticeable for a day or two-Hey us chicks will take what we can get, right? 

How do you Dry Brush?

First you have to have the right kind of brush. You need a brush with firm bristles and a long handle.

Start at your feet and with long, upward strokes move up each leg. Then do your abdomen, back, and across your chest. Then your arms towards your armpits. Now it is time to shower!

Possible Benefits:

-skin problems such as acne improve

-feel more energized

-improve digestive issues

-skin is softer and radiant 

-exfoliates the skin

-aides in detoxifying 

HOW I BECAME A BEACHBODY COACH

                                                HOW I BECAME A BEACHBODY COACH

I'm writing this post to thank the people at Beachbody, yeah I know it's "just a company", but really it's not and that's why I love it so much and why I'm so grateful for all it/they have done for me.

Back when I weighed 350 lbs I felt hopeless, that there was no way in hell I could lose 200 lbs (I had my high school weight in my head as my goal weight and "yes" I'm over that)! I've struggled with my weight my whole life I remember in high school drinking Carnation instant breakfast in the morning before school and not eating the rest of the day, until supper and that was a small plate of whatever Grandma had made that day then nothing else. At 150 lbs my hip bones stuck out & my stomach was flat, but my best friend, who has a small frame, weighed 120 lbs and had a muffin top, continually commented that she couldn't believe I was fatter then her, plus she wore a 9 and I wore a 12, so I was bigger. She wasn't being vicious, but it added to my insecurities and obsession with my weight.

I always felt the need to be perfect, to get the best grades, to be good, and make grandma proud, but I messed that up and got pregnant at 18 so there went all the dreams of college. I found a great man a couple years later and after my 2nd son the weight really started to come on. My husband lost his job that he had worked at for 11 yrs when a new company came in & got rid of all the management and he was one of them. Of course, it happened a couple weeks after I had quit my job to go to nursing school full-time-more weight. We ended up having to file for bankruptcy and lost our home.

 If any of you have been to nursing school you know the stress is unbelievable that they deliberately try to weed you out, because the school has to keep it's certification and they do that by people passing the boards, so they try and get rid of the weak links before testing. I was in nursing school, worked full-time as a CNA, and I had a baby on Monday was discharged from the hospital Tuesday and went and took my check offs on Wednesday, because if you didn't pass check offs you had to sit out a whole year and I was to poor to wait another year to get out of school. It turns out I ended up taking another year, because my next instructor told me I was to fat to be a nurse and even though I had an A in the class, she tried to fail me in the clinical part, so I transferred to a different school and graduated with a BSN in Nursing.

I have been a nurse for `19 yrs and I love it! But being a nurse and weighing 350 lbs was literally killing me. After what should have been a fun vacation with 3 of my best friends I decided to have the magical gastric bypass surgery. Yeah, I lost 50 lbs and that was it-BAM! No more, now what I still have 150 lbs to lose? Then I saw an Infomercial with this beautiful blonde lady and TurboFire and I thought "Wow that really looks fun". So, I ordered it and in 3 months 75 lbs were gone! Then later I started drinking Shakeology® and I've never felt better in my life. To be honest I joined as a Beachbody coach to get the discounts, but I realized I was kinda working as a coach already, because people noticed my weight lose and were always asking me questions. Helping people is in my nature, hello I'm a nurse, and if I can help just 1 person lose weight and feel as good as I do then I've done my job. I'm active again. I'm healthy. I'm eternally grateful to Chalene Johnson and Beachbody for saving my life and giving me an opportunity for a new one. I am truly blessed to be a Beachbody Coach. Have you ever thought about being a coach? Would you like a chance to find out more about coaching and it's opportunities? If "yes" then send me a message to www.muddlori@gmail.com or join me on FB and send me a friend request www.fb.com/Lori.mudd.92. Hope to hear from you soon!

www.fb.com/LorimuddWTF3

www.coachdannon.com

My sister joined in on the action too! That's me on top before and after. Bottom is my sister Lisa and her before and after.

21 DAY FIX TACO BAKE-LEAN GROUND BEEF & QUINOA

LEAN GROUND BEEF & QUINOA TACO BAKE

Makes 4 servings
Each serving = 1 yellow, 1/2 green, 1/2 purple, 1 blue, 1 red

Yellow Container Ingredients
1 cup uncooked Quinoa

Red Container Ingredients
16 oz Laura's lean ground beef (you can also use 93% lean ground turkey, but ya know how I feel about ground turkey :( )

Green Container Ingredients
Chopped Red or yellow or green pepper*(I used a 12 oz bag of frozen mixed peppers and onions)
Chopped onion & Jalapeno*( I used a Tbsp of diced Jalapeno)

Purple Container Ingredients
Tomato Sauce (low Sodium) 2 cups (1 15 oz can)

Blue Container Ingredients
Shredded Cheddar (4 Blue containers worth) (1/2 cup)

Freebie ingredients
Juice of 1 lime (optional, I didn't use it and the dish was still great! Not a big fan of lime it's right up there with the ground turkey.)
Garlic 3 cloves minced
Chili Powder 2 Tbsp
Cumin 2 Tsp
Onion Powder 1 Tsp
Chopped Cilantro 1/3 cup (optional)
Hot Sauce to taste (optional)

Directions:

1. Preheat Oven to 350 degrees F. Spray a 9

   

   21 Day Fix is Simple nutrition. 30 minute daily workouts. Fast Results!

   X 13 baking dish with cooking spray & set aside.
2. Add Quinoa to 2 cups water in a Medium saucepan & bring to a boil over medium heat. Boil for 5 minutes. Turn heat to low & simmer for about 15 minutes, or until water is absorbed. Remove from heat & fluff with a fork. Cover quinoa & set aside.
3. Spray frying pan with non-stick cooking spray. Add onion, garlic & jalapeno & sauté over medium-high heat for 1 minute. Add the ground turkey, breaking it up as it browns. Cook for about 5 minutes & add the peppers. Cook for 3-4 minutes more, or until meat if no longer pink.
4. Add the juice of 1 lime, cumin, chili powder & cilantro. Stir to combine. Adjust seasonings to taste.
5. Remove from heat & add the quinoa to the meat & veggie mixture. Pour in the tomato sauce & hot sauce if using & stir. Add 1 blue container of shredded Cheddar Cheese.
6. Pour mixture into prepared baking dish. Top with remaining 3 (blue) containers of Cheddar. Cover with foil & bake for 20 minutes. Remove foil & bake for an additional 10 minutes or until cheese is melted & edges are bubbling. Remove from oven & let cool for 10 minutes.

**All the veggies chopped should equal 2 green containers full.

For more information on the 21 Day Fix please contact me at by sending me a friend request on Facebook www.fb.com/lori.mudd.92 or not ready  to commit yet and just want to check things out then get your Facebook Creeper On by following me at www.fb.com/LorimuddWTF3.

Breakfast for only 131 calories-Zucchini, Red Pepper,& Sweet Potato Frittata

             ZUCCHINI, RED PEPPER, & SWEET POTATO FRITTATA
                                                   Breakfast for only 131 calories!

If you hate veggies the way that I hate veggies then you have to start early to try and get all your servings of vegetables in for the day. It is always hard for me to find a way to slip a vegetable in with breakfast, but with this yummy recipe I get a serving of vegetables in 1st thing in the morning along with a healthy dose of carbs for energy and protein to keep me feeling full longer. This is just one of the many quick and easy recipes that are available on The Beachbody Blog that you have access to with your Beachbody club membership. Don't have a Beachbody club membership or need to know more about it then send me a friend request on Facebook @ www.facebook.com/Lori.mudd.92 or check it out for yourself at www.coachdannon.com. If you like this recipe please share it with your friends and make sure you hit  "like", so a copy of the recipe will be saved to your facebook account.

Ingredients:
2 tsp. olive oil
3 medium zucchini, thinly sliced
1 medium red bell pepper, chopped
½ medium onion, chopped
1 cooked medium sweet potato, cut into 1-inch cubes
¼ cup chopped fresh basil
¼ tsp. sea salt
6 large eggs, lightly beaten
¼ cup crumbled goat cheese (1½ oz.)
Preparation:
1. Heat oil in a 10-inch nonstick skillet over medium heat.
2. Add zucchini, bell pepper, and onion; cook, stirring frequently, for 2 minutes, or until zucchini is tender.
3. Add sweet potato, basil, and salt. Increase heat to medium-high; cook, stirring frequently, for about 30 to 60 seconds, or until the moisture has evaporated. Reduce heat to medium-low.
4. Add eggs to vegetable mixture. Mix until combined; cook, without stirring, for about 2 to 3 minutes, or until the bottom is light golden. As it cooks, lift the edges and tilt skillet so uncooked eggs flow to the edges.
5. Reduce heat to low; continue cooking, covered, for 15 to 18 minutes, or until knife inserted in center comes out clean.
6. Garnish with reserved basil; serve immediately.Frittatas are healthy, easy, and packed with protein. Our zucchini, red pepper, sweet potato frittata recipe is loaded with fresh veggies and tastes delicious.
Total Time: 41 min.                                          calories 131 per servings
Prep Time: 15 min.                                           fat 7g
Cooking Time: 26 min.                                     protein 8 gm
Yield: 4 servings                                                Dietary fiber 2 gm
                                                                            carbs 10 gm
                                                                            Sugar 5 gm
1-green 1-yellow 1-red 1/4-blue

High protein breakfast for less than 200 calories

                             HIGH PROTEIN BREAKFAST FOR <200 CALORIES

                                         CARROT CAKE PROTEIN PANCAKES

 

Sick of eating eggs every morning for breakfast just so you can get your protein in? Think you can't have your cake and eat it too? Here's a breakfast idea that will give you the high  protein count you are looking for, the pleasure of eating cake for breakfast, and the peace of mind of knowing you didn't just blow your diet with the first meal of the day. Can I get a hallelujah?!!

                                  

INGREDIENTS:

1/4 c Plain or vanilla protein powder...
1/2 c Plain low fat Greek yogurt or plain vanilla
1/2 tsp Cinnamon
Pinch Ground ginger and nutmeg
Pinch Salt
1/2 tsp Baking powder
2 Egg whites
1 c Old fashioned oats
1/2 c water
2-4 Pkts of stevia, (or sweetener of choice to taste)
1/2 c carrots, chopped fine (these will be blended into the batter)
1/4 c Carrots, grated (these will be stirred into the batter)
Optional: 2 tbsp walnuts, chopped, 2 tbsp golden raisins
Cream cheese frosting
1/2 c (4 oz) low fat cream cheese, softened in the microwave for 30 seconds
1/4 c low sugar or sugar free maple syrup
Dash Cinnamon and stevia (to taste)

1. Put all of the ingredients in a blender, (except for 1/4 c grated carrots & the additional stuff), and blend until smooth. Stir in the additional grated carrots & additional stuff.

2. Meanwhile, heat a nonstick griddle (or lg nonstick skillet) coated with cooking spray over medium heat. Spoon about 1/4 cup of batter per pancake onto griddle. Turn pancakes over when tops are covered with bubbles and edges look cooked.

3. To make the cream cheese frosting, whisk together the softened cream cheese, syrup. cinnamon and stevia in a small bowl until smooth. Drizzle over pancakes while warm if desired ! Enjoy!

Makes 3 servings with

• 3-pancakes=1 serving
• 175 calories per serving
• 18 gm of protein per serving

For more tips, recipes, inspiration, and motivation follow me @ Lori's Losing It on Facebook

www.facebook.com/LorimuddWTF3

LIGHTING THE FIRE

Officially started my Turbofire program,only 79 days until summer! No more playing around gotta get to goal weight. I forgot how much I love these workouts and Beachbody On Demand is the BOOM Baby! My Turbofire dvds don't play anymore, I kinda wore them out when I lost 75 lbs, but with BOD I get to streamline my Turbofire for FREE to my IPhone,computer, tablet anything with internet access! Can we say AWESOME! If you want to lose the pounds this is the way to go Turbofire + Shakeology=RESULTS! I am living proof I've lost over 150 lbs and 75 of those were with Turbofire, so I know what it takes to get you to your goal and I know how you feel when you look at the scale and see that you have 50, 100, 150 lbs to lose. I know because I've been there and I understand your struggles, so if you need help my coaching is free comment below or send me a friend request on Facebook to www.facebook.com/Lori.mudd.92. We'll do this together. Blessings.www.coachdannon.com

TURBOFIRE DAY 1

Lose weight without exercising! Example of a meal plan for a 21 Fix day.

           LOSE WEIGHT WITHOUT WORKING OUT?

                      21 DAY FIX MEAL PLAN

It doesn't have to be complicated, you don't have to starve yourself, you don't have to kill yourself with monster workouts. Simple nutrition, dedication, and consistency is the path to success. It doesn't matter how many times you've tried before and failed there's always one more time and this time IS your time. You do not have to live, exist trapped in an obese person's body. You have the right to be free, free from the burdens the excess weight puts on you. To live and be healthy and happy! Make that commitment just 1 more time-Today-Right now! I'm here to help if you need me just comment below or message me privately atwww.fb.com/Lori.mudd.92. Good luck.

This is an example of some of the foods and meals I eat in a day. I try to eat every 2 hrs and stop eating at least  2 hours before I go to bed. #Healthychoices #21DayFix www.coachdannon.com

DON'T BE A VICTIM OF THE GET SKINNY QUICK SCHEME

                   DON'T BE A VICTIM TO THE GET SKINNY QUICK SCHEME

You've heard of the "get rich quick scheme" well don't you fall victim to the "get skinny quick scheme" like I have many times in my life. All these diets that promise outrageous amounts of weight loss and fast results-diets where you drink only shakes all day, or eat cabbage soup for every meal, these are the diets I'm talking about. Don't get me wrong most of the time these quick fix diets do work, but the results are very short lasting, but the damage they do to your body are not. Why do these diets work? Usually because they have dangerously low caloric intake <1000 per day (even for the thinnest person this is not healthy). Your body is at a major calorie deficit so you're going to lose weight, but you will also lose muscle, do damage to your vital organs (liver, heart, kidneys), and mess up your metabolism big time.

The weight always comes back on and it brings it's friends with it, a few more pounds. The unhealthiness of Yo Yo dieting is well documented (Yo Yo dieting is losing weight then gaining it back, then losing it again, and so on...) and NO it is not just better to go a head and stay fat! Lol. Nice try, the answer is to change the way you think about losing weight. This time you're not going on a diet, you're making changes to the way you eat. Pick 1 thing that you are going to change this week about your eating habits-give up soft drinks regular or diet both are bad for you, cut back on salt, stop eating out, etc...Focus on changing just that one thing this week.

Before you start you can weigh, but also take your measurements, I know I hated doing it too but believe me later on you will be happy that you did, write down how you feel-are you tired all the time, grumpy, stomach problems, aches pains in knees & other areas? Don't obsess over the scale find other ways to measure success. How do your clothes fit? How do you feel? Do you have more energy? Are you more focused? Do you sleep better? Are you less fatigued? Are you less cranky? Can you walk a flight of stairs and not get winded? Do your knees not hurt?

You didn't gain the weight over night, so don't expect to lose it over night. It was a hard lesson for me to learn, but it is an important one if you want to be successful in keeping the weight off. Change your mind then change your world. Blessings. FOR MORE INFO ON WAYS THAT I CAN HELP YOU

352 lbs start and 179 lbs finish
18 months to lose
off for 5 years

21 Day Fix Approved Sweet Potato & Chicken Bake

                         21 DAY FIX APPROVED

                SWEET POTATO & CHICKEN BAKE

This recipe is inspired by one of my family's favorite dinner dishes-Loaded Baked Potato & Chicken Casserole, which is the Boom.com! Probably because it is loaded with lots of yummy stuff like white potatoes, bacon, and cheese. Oh yeah, and calories! So, after pouting when my boys were tearing up the tasty stuff and I couldn't partake, because of the 21 Day Fix meal plan(well I could have but that would pretty much have been all my containers for the day) I decided to come up with a diet friendly version. Most cooks says you know it's good when the kids will eat it, but at my house the hubby is far worse then the kids and Mr. Mudd loved this dish, OMG somebody call the Press Mr. Mudd likes something healthy! Hope you enjoy it as much as we did.

INGREDIENTS:

• 1 medium size sweet potato,diced
• 2 (3 oz) chicken cutlets or 6 oz of rotisserie chicken if short on time.
• 1/4 cup Parmesan cheese, shredded
• 3 Tsp extra virgin olive oil or coconut oil
• 1 tsp garlic powder
• 1 tsp salt
• 1 tsp black pepper
• dash cinnamon 

DIRECTIONS:

Preheat your oven to 475. In a medium bowl, mix garlic powder, salt, pepper, and oil. Add the potatoes and coat with the mixture. Place the potatoes into a baking dish sprayed with canola oil, leave as much of the mix as possible in the bowl. Bake the potatoes for 30 minutes. Flip the potatoes every 10-15 minutes. Check with a fork to ensure the potatoes are done. While the potatoes are baking coat the chicken with the left over mixture and cook in a skillet over medium heat, 3 minutes each side, until done (no longer pink inside!) Once the potatoes are done, take them out of the oven and turn the oven temperature down to 400. Add the dash of cinnamon (more if you like I don't really like cinnamon but it's good for you so...)  Dice the chicken and add it to the potatoes, mix together. Now throw the Parmesan cheese on top of it all and return the dish to the oven for 5-10 minutes or until the cheese is melted.

(Just a side note I made mine without the cheese, since we only get 1 blue a day a dish must be "blue worthy", and it was still awesome).

Servings 2    

per serving     1-Red  1-Yellow  1 1/2- tsp oil  1/2-Blue

For more info on the 21 Day Fix drop me a line on fb www.facebook.com/Lori.mudd.92.
Already know what you want and are ready to get started, then go to my site www.coachdannon.com to get your program.