Quick and Easy Breakfast for Under 500 Calories and 21 Day Fix Approved-Black Beans & Eggs

ARE YOU READY TO START YOUR WEIGHT LOSS JOURNEY? OR DO YOU NEED CLEAN EATING SUPPORT OR JUST SUPPORT PERIOD TO GET HEALTHY? THEN LET'S TALK & I CAN TELL YOU ALL THE WAYS THAT I CAN HELP YOU.

       BLACK BEAN,EGG, & CANADIAN BACON

•  If you're like me trying to come up with new ideas for breakfast that are tasty, yet still low calorie and healthy, is really hard sometimes. I am a creature of habit and can eat the same thing for days on end usually doesn't bother me, but there comes a time when enough is enough and I need something new and different to eat. 
• 
  
• I came across this recipe the other day and I tweaked it a little to fit my taste better, but you might enjoy it just the way it is, so I gave you both versions. Let me know what you think!!
• 
  
• QUICK & EASY BREAKFAST<500 CALORIES
•      Black beans, Canadian Bacon, and Eggs!

• Prep Time: 5 minutes 
• Cook Time: 7 minutes 
• Total Time: 12 minutes 
• Servings: 2 

INGREDIENTS

• 1 can (15 oz) black beans
• 3 tsp hot sauce
• 2 tsp all natural organic butter
• 4 slices Canadian bacon
• 2 slices Ezekiel bread 
• 4 eggs large eggs
• Freshly ground pepper 

DIRECTIONS

1. Mix beans and sauce in microwave-safe bowl. Cover and microwave on high for 2 minutes. Set aside. (What I do is put the beans and hot sauce in a mini food processor and kinda make like my own version of "re-fried" beans, but they are not fried or re=fried, lol. I have issues with textures and I don't like beans just out of a can warmed up the texture is weird???)
2. Heat large skillet over medium heat and add bacon. Cook for 1 minute on each side until browned. 
3. Toast bread and arrange on 2 serving plates. (I butter each slice with a tsp of all natural-organic butter)
4. Place 2 slices of bacon on each slice of toast. Top each with a portion of bean mixture, dividing beans evenly between 2 plates. (I dice eat slice of bacon up then wait for it, wait for it...)
5. Add olive oil to same skillet and carefully crack eggs into skillet, placing eggs next to each other. Once egg whites turn opaque, cover and reduce heat to low. Cook for 4-6 minutes. 
6. Using spatula, carefully remove each egg from skillet. Top each serving of toast with 1 egg. 
7. Serve immediately. Add optional toppings, if desired.

I prefer to divide the Mushed-up beans between 2 Ramekins then add 1 fried egg next the diced ham and last the second egg and top with red pepper or more hot sauce (cheese is good too, but I don't want to waste the calories;) You can also add vegetables in with the layers and salsa is #awesome layered in with this dish. Serve with your Ezekiel bread toasted and buttered with 1 tsp of butter all for dipping in your yummy dish. 

21 Day Fix exchange 1.5 Red    2 Yellow    1 tsp (if you add veggies or cheese then you must add those containers too.)

21 Day Fix Savory Sriracha Oatmeal & Egg Recipe

 Breakfast can get a little boring and repetitive after a while, especially, when you're trying to lose weight and eat healthy. I've been doing the meal portion of the  21 Day Fix for months now (btw I've lost 45 lbs with the 21 Day Fix, just sayin.) and my staple first meal of the day is oatmeal with  eggs on the side. I like to start my morning off with this meal, because it is high in protein, which keeps me full longer, and the heart-healthy, cholesterol-lowering powers of the oatmeal give me fuel to kickoff my day.  But dang there are only so many ways to crack an egg or whip up oatmeal, right? WRONG!

I just discovered that if you mix the oatmeal and eggs together you get a whole new world of DELICIOUSNESS! You can whisk the eggs up and add them to the oatmeal as it is cooking to give it a creamy taste without messing up the oatmeal flavor and when it's done add whatever goodies you usually add. Or you can fry up the egg and top off your oatmeal with this yummy source of protein. Either way it is a healthy and tasty way to change up your morning eating routine.

             Savory Sriracha Oatmeal & Egg recipe

To join my next weight loss support group CLICK HERE

1 cup rolled oats (NOT instant)
2 cups water
1 tablespoon Bragg Liquid Aminos (an be purchased online at Amazon.com) or low-sodium soy sauce
1 tablespoon Sriracha, plus more for happy squirting
2 teaspoons minced fresh rosemary
1 clove garlic, minced

 Olive oil or Coconut oil Spray
2 large eggs 
Salt and freshly ground black pepper, to taste

In a small saucepan set over a medium heat, combine the oats, water, , Liquid Aminos (or soy sauce), Sriracha, rosemary, and garlic. Bring it to a boil, cover, and lower the heat to maintain a gentle simmer. Cook, stirring occasionally, until most of the liquid is absorbed and the oats are cooked through, about 5 minutes. 

While the oats are cooking, spray a medium saucepan and heat it over a medium heat. Once the pan is hot, crack in the eggs. Sprinkle with salt and pepper. Cook the eggs to your desired consistency, though sunny side up is my preference so the yolk can ooze all over your oatmeal. For sunny side up, cook the egg (without flipping) until the whites are set and the yolk is still jiggly, about 2 to 3 minutes.

Spoon out the oatmeal, and top each serving with a fried egg. Squirt additional Sriracha over all of it should you want a little extra heat. (Helluar, who doesn’t?) 

Makes 2  servings
FIXERS 1-Yellow 1/2-Red 

For more awesome oatmeal and egg recipes go to Huffingtonpost

If your struggling to lose weight or get fit send me a message and I'll tell you all the ways that I can help you reach your  health and fitness goals. At any age you can be in the best shape of your life. What are you waiting for? Let's do this! 

21 Day Fix Approved Chocolate Energy Bars

Love energy bars? Make your own! What healthy ingredients would YOU add?

1 cup whole pitted dates or prunes
1 cup dried fruit
1 cup chopped nuts or seeds
2 scoops Chocolate Shakeology(or your favorite flavor!) You can use whatever protein powder you like and there may be cheaper brands that are easier to use since they are premixed, but you are what you eat-SO, don't be CHEAP & EASY!

Preparation:
1. Place dates, fruit, and nuts in a food processor. Pulse for 1 to 2 minutes; scrape sides of bowl.
2. Add Shakeology; process for 2 to 3 minutes, or until mixture becomes tiny crumbs that can come together to form a loose ball.
3. Line an 8 x 8-inch pan with cellophane. Press mixture into pan until flat. Cover tightly and refrigerate for 1 hour.
4. Cut into 12 bars. Store in refrigerator.

Total Time: 1 hr. 10 min.
Prep Time: 10 min.
Fridge Time: 1 hr.
Yield: 12 servings, 1 bar each

For more info on my FREE Support Group

Easy Low Calorie 21 Day Fix Baked Oatmeal Cups

Most people do their meal prep on Sundays or Mondays, but I work nightshift weekends, so my Meal Prep day is usually Tuesday. Prepping on Tuesday seems to workout pretty good, because the kids are in school and most people are at work, so the store isn't so crowded and I can get in and out in goodtime. And let's face it we all seem to be short on time, right?

What I tell my challengers and what I've found to be true for myself with my weight loss (I've lost 175 lbs My Weight Loss Story) is that success is in the planning. Along with that the best plan is a simple one and that it has to fit with your lifestyle, because if it doesn't you're not going to stick with it for the long term. And in order to have PERMANENT weight loss success you have to make LIFESTYLE changes that are permanent, no crash diets, no pills, no giving up one food group or eating only 1 food group. This is a balanced, simple nutrition plan with proven results! The 21 Day Fix teaches the right way to eat for a healthy life!(Need a plan for your weight loss? Send me a message and let me tell you all the ways I can help you find success.)

Now that you have your Meal Plan it's time to make your menu for the week and that is usually what takes the most time, but after the first few times doing it you'll learn what recipes you like and what works best for you and your's so it will get easier as time goes by. 

The key to the Meal Prep game is to keep it simple:

1. Figure out your menu.
2. Go shopping.
3. Get cooking & prepping foods (washing & cutting up veggies & putting them in serving size containers, etc.)
4. Make large quantities so you can freeze some for future meals for weeks to come.
5. Complement meals that take more time to prepare with wash-and-go fruit, simple salads, & easy snacks like Shakeology, Greek yogurt, or hard-boiled eggs.
6. Save weekly menus that you love, so you can skip the planning and head straight to the store next time!

HERE IS ONE OF MY FAMILIES FAVE RECIPES FOR A QUICK ON THE GO BREAKFAST;)

21 Day Fix

Baked Oatmeal Cups with Raisins and Walnuts

Total Time: 45 min.
Prep Time: 15 min.
Cooking Time: 30 min.
Yield: 12 servings, 1 cup each

Ingredients:
Nonstick cooking spray
2 large eggs, lightly beaten
1 tsp. pure vanilla extract
2 large bananas, mashed
1 Tbsp. raw honey
2½ cups old-fashioned rolled oats
1 Tbsp. ground cinnamon (I don't like cinnamon so I don't use it)
1½ tsp. baking powder
1½ cups unsweetened almond milk (I use unsweetened vanilla almond milk)
¾ cup chopped raw walnuts
¼ cup raisins (I prefer golden raisins or cranraisins)

Preparation:
1. Preheat oven to 350° F.
2. Prepare twelve muffin cups by coating with spray. Set aside.
3. Combine eggs, extract, bananas, and honey in a large bowl; mix well. Set aside.
4. Combine oats, cinnamon, and baking powder in a medium bowl; mix well.
5. Add oat mixture to egg mixture; mix well.
6. Add almond milk; mix well.
7. Divide oat mixture evenly between prepared muffin cups.
8. Top evenly with walnuts and raisins.
9. Bake 26 to 30 minutes, or until golden brown and toothpick inserted into the center comes out clean.

Tip: Pecans, cashews, sunflower seeds, dried cranberries, or dark chocolate chips can be substituted for walnuts and raisins.

FOR MORE HEALTHY AND/OR 21 DAY FIX RECIPES CLICK ON THE RECIPE SECTION ABOVE! BE BLESSED. LORI

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

21 Day Fix Banana Protein Nut Butter Crepes Recipe-Quick, easy, and low calorie

HEY PEEPS!!! We're coming up on the weekend and if you started a new healthy way of eating or living don't undo all your hard work this week by going cray cray this weekend. Honestly, I don't even recommend a "cheat" day or even a "cheat" meal at this point in the game for my challengers.

 "Why not I've worked hard all week I deserve it!?" No, what you deserve is a healthy, happy, active life. One where your joints don't hurt all the time. Where you don't get short of breath walking up a flight of stairs. Where damage isn't being done to all your organs, joints, bones everyday from the excess weight they have to carry around. Even if you're not in pain now, you need to think about the you of tomorrow 10, 20, 30 years from now. The decisions you make Today will effect all your tomorrows.

"One cookie or one piece of cake won't hurt I've worked hard all week." Yep, you sure did and that is exactly why you shouldn't eat that one cookie, because we all know dang good and well that we never eat just one cookie, or potato chip. That once we start eating those sugar filled, high carb, processed foods again we are going to start craving them like crazy. You just spent all week detoxing from that crap and it was HELL! Do you really want to have to start that all over again Monday? Or would you rather start Monday knowing that you were in control?

 So, like I tell my kids make good choices. And while you're at it why don't you try out this awesome recipe for Banana Protein Nut Butter Crepes.  You feel like you are cheating, but you're not!!

21 Day Fix Banana Nut Butter Protein Crepes

INGREDIENTS:

• 1/2 cup egg whites
• 1 scoop protein powder (Beachbody Vanilla whey)
• almond milk or coconut milk to thin out batter (unsweetened vanilla almond milk is my choice it has the fewest calories and works best with 21DF)
• optional: pure maple syrup to sweeten

Stuff with bananas, 1 tsp nut butter, blueberries, strawberries!!! Your choices all are good and yummy ;)

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 to thick.

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.

2 crepes =2 red, 1 purple, 1 tsp, 1/2 yellow (the yellow will depend on you)

For more daily support I have a FREE online support and accountability group that starts at the 1st of every month. For deets fill out the SUPPORT GROUP FORM on the side of this blog and I'll get back with you ASAP!! Or leave a comment below.

MY TOP 4 TIPS FOR WEIGHT LOSS SUCCESS FOR THE BUSY WORKING MOM

Have you ever told yourself, "Starting tomorrow I'm going to eat healthier and I'm going to workout for 30 minutes everyday" then when the morning comes you go right back into your old routine? Or maybe you start off good with a healthy breakfast, but as soon as the stress of work, kids, life gets going you lose focus? I know I have more times then I can count.

The problem is we think about what we want and wish for it to happen, but we never come up with a plan of ACTION. We may go over some steps that we intend to take to get to our goals, but we never write them down and we never implement the steps. So, what I'm telling you is, if you don't have a plan then, actually you do have a plan, a plan to FAIL. Because SUCCESS is in the planning. It doesn't have to be anything complicated just small steps that you do consistently day in and day out over time will get you the results that you want.

HERE ARE SOME TIPS THAT HAVE LEAD TO MY 150+ LBS WEIGHT LOSS SUCCESS:
1. YEP, YOU KNOW IT-DRINK SHAKEOLOGY DAILY-Just replace 1 meal a day if you're looking to lose weight, but guys it is a NUTRITION SHAKE so you can drink it for your snack if you don't need to lose weight, that way you're getting a daily dose of dense nutrition.

2. PLAN OUT YOUR MEALS FOR THE WEEK- Now you don't have to plan down to every little side dish, you can, but if that is to much for you, start by planning what your main dish is going to be each day for dinner then add some veggies to it. You should always have veggies prepped and ready to grab-and-go in the fridge, so it'll be easy to find some to add to your meal. Nuts, cut up veggies and fruits, yogurt are great for your snacks throughout the day and lunch for me is usually a leftover from a previous meal. So, I already have it measured out and in a container ready to grab and go. SIMPLE. SIMPLE. SIMPLE.

3. SCHEDULE YOUR WORKOUTS-"Oh, I'm going to workout when I get home from work." Okay, when? What time? Where? If you can't or won't answer these questions then NO you won't workout, because you will find an excuse not to plain and simple. Schedule your workout just like you do any other appointment, because it is just as important as any other appointment, if not more important this is your life people! The healthy choices you make today affect all your tomorrows. I personally want to be an independent Granny until the day I die. WORD!

4. INVEST IN YOU-If you are tired before your workout then purchase the Beachbody Performance preworkout Energize it is freakin' awesome! It gives you energy without making you feel jittery and the post workout drink keeps you from feeling sore, plus it taste like a Wendy's frosty, so it's like you're getting a treat too. You are worth the time, money, and effort it takes to get healthy you need to know and believe it.

If you have questions or need support contact me by sending me a message www.facebook.com/lorislosingit or fill out the "Support Group" form on the side of this blog and I'll get back with you ASAP.

To purchase the 21 Day Fix Challenge pack, Shakeology, BodyBeast, The Master's Hammer & Chisel, or the Beachbody Performance line go to my site at www.coachdannon.com . Checkout the programs and products while you're there and if you have any questions send me a message and together we'll come up with a plan that will get you started on your path to a healthy life. But don't be afraid you won't be on this journey alone, as your free coach I'll be there to support you all the way, as long as you don't quit, neither will I. Be blessed.

www.coachdannon.com

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?

Are You A Food Addict?

                                ARE YOU A FOOD ADDICT?

Food addiction is real just like any other addiction it is not just a case of overeating. People crave and go into withdrawal from food (sugar, carbs, processed foods, white flour) just like a smoker or heroine addict would go into withdrawal if you took away their vice. So, don't feel ashamed or believe that you have low will-power and that there is no hope for you to ever lose weight.

Recovery and losing the weight is possible and I want you to know that and to understand that you do not have to do this alone. There is a group of people who have gone, and are going through, the same thing that you are, so they understand your struggles. You will not be judged for who you are or if you slip up. You will only be supported and held accountable to whatever standards that you set.

Thanksgiving is coming up and it can be a Food addicts worse nightmare, so I am starting my Support & Accountability Challenge Group the week before on 11/23, so that we will have some skills in place to help us cope with the many situations that might arise on this day.

If you're worried about how you're going to handle the day and you need to get a jump start on your dieting efforts then fill out the application below to join my support group and I'll send you the 411 on the group within the next 48 hours. Be blessed.
https://lorimudd.wufoo.com/forms/21-day-weight-loss-support-group-application/
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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!!**

How to Reach Your Weight Loss Goals Before The Year Ends.

How To Reach Your Weight Loss Goals Before The Year Ends. 

How many times have you tried to lose weight and failed? Me? I'm not sure I can even count that high, not to mention it's rather embarrassing how many times I've joined programs and quit or never even went back. You know how you go on an all nighter, not  partying & drinking but eating like a starving person, and then you feel like HELL the next day so you swear on Monday you're for sure are going to start your diet and lose this damn weight once and for all! Then Monday comes and you feel better, so you say "screw it! I'll start tomorrow" or you stay dedicated and you actually join a program or a gym, you go once get all the info, weigh-in, then you have to have a "last supper", Hello! because you're never going to eat like this again ever, right? Then you never go back again, but you keep paying the weekly or monthly fees because one day you're going to do it. One day you're going to get your S*** together and lose this weight! How about making RIGHT NOW your  "One" day?

I already know what you're thinking "Well the holidays are coming up and I know I'm going to want to eat all that GOOD food", but tell me what has all that GOOD food done for your over the years? Do you feel GOOD? Do you look GOOD(I'm sure you are beautiful but do you look the way you want too)? Can you move and be active GOOD? And are you setting yourself up to have a GOOD LIFE in the future when you're 70,80,90 years old? The longer you carry that extra weight around with you the more damage that is being done to your body. For every 1 pound of extra weight you carry around that is equal to 4 pounds of extra pressure on your knees & that is just one area of your body that is affected.

For every pound that you lose you are reducing your risk for heart disease, diabetes,and certain types of cancers. So, losing weight isn't just about looking good, it's about living a long healthy life too. The point is we have 3 months left in this year and if you started on Monday and lost just 2 pounds a week by the first of the year you could ring in the New Year with an almost 30 pound weight loss! HELLO, how freakin' awesome would that be,instead of crying because we gained weight during the holidays we actually lost weight this year?!

I'm ringing in the NEW YEAR AT MY GOAL WEIGHT, HOW ABOUT YOU? I have an ongoing support group  and my coaching is FREE you’re welcome to join, BUT this group is a little different than my others. I usually take everyone, because I truly do want to help as many people as possible and I will continue to have a group for everyone to join. HOWEVER, this group is EXCLUSIVE!  I’m only taking people who are SERIOUS about their HEALTH & LOSING WEIGHT, are willing to make the COMMITMENT  to change that they need to make, & are willing to push themselves and their team members to their max potential in an effort to reach OUR GOALS by 1/1/16. If you want to join or want more info go to the "Support Group" button, click it, fill out the form and I'll get back with you ASAP! Invite a friend to join with you, so they can get healthy too this year. Hurry we only have 3 months left to reach our goals!

To purchase the 21 Day Fix or BodyBeast Challenge packs go to my site at
www.coachdannon.com . Other programs and fitness products are available too, so check them out while you're there. If you have any questions please send me a message to muddlori@gmail.com. Be blessed.

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!

Quick, Easy, and 21 Day Fix approved Jerk Chicken & Mango Chutney

Working out is only part of the solution the other part is nutrition. This delicious meal is low in calories and fat, but high in protein, which is just what I needed after my ‪‎BODathon‬ workout of the day BodyBeast "Build Chest/Tris" +21DFX Pilates. ‪

                                              JERK CHICKEN & MANGO CHUTNEY

Ingredients for Jerk Chicken:

1/3 cup canola oil, plus more for brushing grill grates
1/4 cup fresh lime juice
1 red onion, chopped
1 Habanero pepper
3 scallions, white and green parts, chopped
3 lg cloves garlic, chopped
1 Tbsp fresh thyme
1 Tbsp brown sugar
2 tsp ground allspice
1/4 tsp nutmeg
1/2 tsp cinnamon
1 tsp salt
2 tsp freshly ground black pepper
1 1/2 lbs boneless,skinless chicken breast

Prep:
1. Place all ingredients except for the chicken in a blender or food processor and puree. Pour half the marinade into a zip-top bag with chicken, reserving the rest in a lidded container in the refrigerator. Refrigerate chicken for at least 2 hours.
2. Preheat a grill to medium-high heat. Remove chicken from marinade, scraping (and discarding) the excess. Grill chicken until lightly charred outside and cooked through, about 4 minutes per side. Serve with reserved marinade as a sauce on the side.
Makes 4 servings (345 cal per serving 34 g protein) 2-RED

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

MANGO CHUTNEY

Ingredients:
1/3 c dark raisins
1/3 c dark brown sugar
2 Tbsp grated ginger
2 garlic cloves grated
2 Mangos, diced
1 jalapeno, diced
Kosher salt
1/3 c white wine vinegar
1 tsp turmeric

Prep:
Mix the first 7 ingredients together and place in the refrigerator for 30 minutes.
Remove from the fridge and mix in the last 2 ingredients (white wine vinegar and turmeric). Place mixer in a medium sauce pan on low heat on the stove and let simmer for about 20 minutes,until mixer starts to thicken and becomes like a glaze. Remove from heat and serve with Jerk Chicken.

3/4 cups equal 1 serving 1-PURPLE

If you like being supported when you're trying to make a change then contact me today and I'll tell you how we can work together to get you the weight loss and fitness results you want! I have a new support group starting on the 3rd of every month, so send me a message to muddlori@gmail.com.

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).

SUPPORT GROUP

APPLICATION

https://lorimudd.wufoo.com/forms/zfkglm50fxxl0m/

LOSE WEIGHT AND KEEP THE FAITH

IF YOU HAVE ANY DOUBTS THAT THE LORD WORKS IN MYSTERIOUS WAYS LET THIS STORY ENCOURAGE YOU THAT IT IS TRUE. This beautiful young lady asked to join one of my 21 Day Fix Challenge groups several months back she already had the program and didn't need to purchase it from me, which was just fine. From that day forward she has been an active participant in all of my challenge groups and she has been killing it, as you can see from the pictures.

I am so inspired by this girl and impressed by her relentless spirit of faith. So, what does this have to do with the Lord and all? For over a year now I've been praying about doing missionary work with Joyce Meyer Ministry and one of the main places her missions goes to is Africa, specifically Kenya. And what does that have to do with anything? Ms. Obianuju is in Kenya and very active with her church and faith there. Hummm....

I've questioned often if this coaching thing is something that I should be doing, but I truly feel that it is a calling that God has laid on my heart. Each time that I have doubts God will reveal another reason as to why I should continue down this path. Thank you Obianuju for being the reason I stay the course that God has put me on you truly are an inspiration.
If you would like to join my next challenge/support group fill out the form below and I will be back with you within the next 24 hours.
Challenge Group form:
https://lorimudd.wufoo.com/forms/zfkglm50fxxl0m/
 ‪

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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