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

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

OBESITY IS THE SOLUTION, NOT THE PROBLEM

                         OBESITY IS THE SOLUTION, NOT THE PROBLEM

I know, I know you think I’m crazy but just hear me out for a couple of seconds. I use to weigh over 350 lbs and with the help of Turbofire and Shakeology, plus hard work, I lost >150 lbs. Life was great! I was able to be active with my kids, I could workout, I ran a 5K, people were telling me how good I looked-what could be better?

Then I tore a tendon in my hip and wasn’t able to workout, so some of the weight started coming back on. And that made me depressed, which lead to more eating…then I had a hysterectomy, was diagnosed with hypothyroidism, my father became ill and died…blah, blah…life happened and I gained 75 lbs back. The gym had always been my sanctuary, the place I went to workout my problems and clear my head and now I couldn’t do that, all I could do was sit at home and think.

The problem wasn’t that I couldn’t lose weight, because I had done that numerous times throughout my life. What the pros call a Yo-Yo dieter where you lose weight then gain it back, usually even more, then lose it again. So, what the hell is the problem?! That answer was hidden under many layers of fat, because for 8% of obese people “Obesity is the solution, not the problem” according to a study done by the CDC. It’s the solution because it hides all the pain, it hides you, the person so others don’t see you they only see fat and they won’t want to touch you, abuse you, hurt you the way you were hurt as a child. Traumatic childhood events (usually sexual abuse) leads to adult obesity, that 8% that I’m a member of.

One unknown person was quoted as saying, “Overweight is overlooked and that’s the way I need to be”. Holy Hell! That made it all click for me, because maybe consciously I loved the praise I was getting when I lost the weight, but somewhere in the back of my mind there was this little worrier saying “you’re to thin it’s going to happen again”. Now I know what the true problem is and it has caused me to be an addict, yes I said addict because that is what I am a Food Addict, so it is time to let it go.

The best way to get rid of the problem is to write it on a piece of paper and say out loud what the problem is that is holding you back and tell it that it doesn’t have any hold over you anymore. Then burn it or tear it up, flush it down the toilet whatever just get rid of it once and for all. Go forward from this day on knowing that obesity is no longer the solution for you, that you are healed. Your past is not your future. Go forth knowing you are whole, you are at peace, you are never alone and you are loved.

LEAN MEATLOAF 21DFX

    I love, love, love meat loaf, but traditional meatloaf and be high in calories, so I was very happy to find this recipe from the 21DFX for Lean Meatloaf.  It makes 8 generous servings, it's easy to throw together, and the kids loved it too! Win! Win! According to the book you're suppose to have enough leftover that you can freeze some for meals later in the week, but did I mention-the kids LIKED IT. No leftovers which makes it a definite keeper.

                                                     LEAN MEATLOAFwww.coachdannon.com

                             (Okay, once again it's suppose to be ground Turkey, but-YUKE!)
                              Makes 8 servings 1/8 meatloaf each

Ingredients:

2 lbs raw 93% lean ground beef(Laura's lean ground beef)
1 cup all-natural mild salsa (don't be a sissy at least use medium)
1 cup cooked quinoa, cooled
2 large eggs, lightly beaten
2 gloves garlic, finely chopped (or 1 Tbsp minced from a jar)
1 tsp sea salt or Himalayan salt (Mineralize)
1 tsp Ground black pepper (to taste; optional)

Preheat oven to 375 degree

Combine beef, salsa, quinoa, eggs, garlic, salt, and pepper in a large bowl;
mix well by hand or with a rubber spatula, but where's the fun in that.

Shape mixture into shape of a loaf and place on ungreased 13 X 9-inch baking pan or in a loaf pan.

Bake for 60 to 70 minutes, or until center is no longer pink and meat is cooked through.

Let stand 10 minutes before serving.

1-Red 1/2-Purple 1/2-Yellow

FOR 21DFXers this is where your food journey ends, but for those who are not as concerned about calories then you may add the topping.

Topping for Meatloaf

2/3 ketchup
2 Tbsp mustard
4 Tbsp brown sugar
1 Tbsp Adobe sauce or a couple splashes of hot sauce
Mix all ingredients together with a whisk! BAM!

Take meatloaf out at the 50 minute mark and put the topping on and place it back in the oven and bake for the remaining time. UMMM, GOOD!

21 Day Fix Friendly Chicken Marsala

                                                             21 Day Fix Friendly
                                                               Chicken Marsala

 I'm always on the lookout for new recipes that are 21 Day Fix friendly, easy to make, and can be thrown together in a crockpot or one-an-done. This Paleo inspired meal is the Triple Crown with it's basic ingredients of chicken and vegetables, marinating in a baggy, then cooking it all in 1 pot for only 30 minutes- AND IT'S LOW CAL CHICKEN MARSALA FOR THE WIN!

WHAT YOU NEED:

• One 3 to 6 quart dutch oven.
• One large ziplock bag for marinating.

INGREDIENTS:

• 1 to 2 pounds of boneless/skinless chicken breast.
• 1/2 cup of Tomato Balsamic dressing.
• 1 small package (2 to 3 cups) of sliced bella mushrooms.
• 1 medium white or vidalia onion, cut in half and sliced into medium strips.
• 1 to 1 1/2 cups of fresh chopped tomato or tomato sauce.
• 1 tbsp of Extra virgin olive oil or coconut oil.
• 2 cloves of garlic, smashed and minced.
• salt & pepper to taste.

THROWING IT TOGETHER:

1. Before cooking, place chicken thighs in your ziplock bag with 1/2 cup of the tomato balsamic dressing. Marinate for at least 1 hour.
2. Place your dutch oven on a stovetop burner, set to medium heat, and also turn your oven on to 350°F.
3. Add your oil and garlic to your dutch oven, stir and raise heat to medium-high.
4. Season your chicken thighs with salt and pepper, and add to your dutch oven (with any remaining dressing from the bag) to brown, about 1 to 2 minutes on each side.
5. Once browned, remove your dutch oven from the hot burner. Add your tomatoes.
6. Use a wooden spoon or spatula to stir the tomatoes and scrape the bottom of your dutch oven. That is where the flavor lies.
7. Add your onions and mushrooms to the top of your chicken and tomatoes, no need to stir in.
8. Cover and put into your 350°F oven for 25 to 30 minutes.
9. Remove from oven and serve! It goes great with a spinach salad. Enjoy!

www.facebook.com/LorimuddWTF3

21 Day Fix Friendly Taco Soup

                          21 DAY FIX FRIENDLY Taco Soup
                                                                                 TACO SOUP
This recipe is quick and makes a fair amount, so you can divide it into several servings and freeze it for another day.

INGREDIENTS: 

1 lb Laura's lean ground beef
1 can black beans ( rinsed)
1 can fat free pinto beans
1 can diced tomatoes with green chiles
1 (6 oz) can tomato paste
1 pkt ranch drsg
1 pkt taco seasoning
1 medium onion diced
1 can corn
COOKING:

Brown ground beef season with salt and pepper, break into pieces while cooking, add onion. Cook until onions are translucent and meat is brown.
Mean while add all other ingredients to a large pot & heat on medium. When meat and onions are done add them to the pot. Stir well. If watching calories serve as is, if not serve with Mexican cheese and tortilla chips. 
 1-cup is a serving size
1 yellow
1 red

If your struggling to lose weight or to just get healthy, then send me a IM or friend request on Facebook I'd love to talk to you and share my secrets to success. Not ready to talk yet then check out my like pg @ Lori's losing It www.facebook.com/LorimuddWTF3 for tips on dieting, healthy eating, recipes, support, motivation, and more. 

IT'S ALL IN YOUR HEAD

             IT'S ALL IN YOUR HEAD

I almost missed, once again, a party of a life time because I let my self doubt take over. I use to weigh 352 lbs & I never believed that I could lose the weight. I tried every diet, every pill, every fast, even surgery and nothing worked, until one day I got it. The problem was me! That Fat person was all in my head and I couldn't lose her. Yes, there was physically fat on my body, but the real problem was in my head. I didn't believe I could lose the weight. I couldn't picture myself thinner. I had always been extremely shy as a child and missed out on a lot of fun, because I was afraid to try things or talk to people. What if they didn't like me? What if I failed? I made myself be more outgoing as an adult, because I got tired of missing out. But when I gained weight I started hiding behind it just like I did my shyness as a child. 

I drove 6 hours to meet my upline coach and I was so excited the whole drive up, then when she text that she was in the lobby guess who came to visit? Yep, F*** and I was paralyzed thank God my son was with me, because I probably would have never left the room. I would have missed an outrageous party, seeing the CEO of our company up close, and meet the inspirational women on our team.

My only regret from last night is I did let that person in my head win a battle. You see I lost 173 lbs and then tore a tendon in my hip an gained 75 lbs back. I realized I never really learned to eat right I just exercised like crazy, so when I couldn't do that the weight started to come back on. The 21 Day Fix and Autumn Calabrese have been a life saver for me. By teaching me how to eat right I've now lost 35 of those pounds. And I would have loved to have told her and to have taken a picture with her and I could have because I notice her standing by the door before anyone else. She was alone, but the FAT person in my head won and told me, "I was still fat, look at all the skinny people in the room, really you're going to go up to her?" Damn It! The point is it is all in your head too.

 I want you to know that you can lose the weight and know it won't be easy and there will be ups and downs, but you can do it. Tell the person in your head to SHOUT THE HELL UP! Because you are not wasting 1 more day being trapped in a body you don't want. God bless.

21 DAY FIX APPROVED BASIC VEGETABLE SOUP-ONLY 45 CALORIES PER BOWL

BASIC  LOW CALORIE VEGETABLE SOUP
I hate vegetables, especially raw veggies, so this recipe has been a life saver, well a diet saver for me. With only 45 calories a cup it helps me to stay on track with my weight loss goals. When I make it I cut the recipe in half, because it makes so much and even then I still have plenty leftover to freeze. Plus, it works great with the 21 Day Fix and helps you to get your green containers in for the day.  There are all kinds of ways to change up the flavor of the soup by adding some calorie free spices, so you don't get bored with eating the same thing everyday. But for now enjoy this Basic Diet Vegetable Soup Recipe:

            INGREDIENTS

To order the 21 Day Fix or the 3 Day Refresh

• 1 can (28 oz.)  whole tomatoes in juice
• 1/2 sm. head cabbage (1 lb) thinly sliced (6 c) or 1 small bag of slaw mix  
• 1 small bag (14-16 oz) frozen green beans
• 1 box (32 oz. ) Low Na+ Fat Free chicken broth
• 3 cup(s) water
• 1 teaspoon(s) salt
• 1/4 teaspoon(s) ground black pepper
• 1/2 lb. carrots, sliced
• 1 lg onion chopped or 1 small bag (16 oz. ) frozen chopped onions
• 2 lg stalks celery, sliced
• 2 lg cloves garlic, crushed with press or  1 Tbsp minced garlic in olive oil
• 1 bag ( 6 oz. each) baby spinach leaves

1. Coat 12 quart stockpot (or 2 large saucepans) with nonstick cooking spray. Over medium-high heat, add carrots, onions, celery, and garlic; cook 8 minutes or until vegetables soften, stirring occasionally.

2. Add tomatoes with their liquid, breaking up tomatoes with side of spoon. Add cabbage, green beans, broth, water, 1 teaspoon salt, and 1/4 tsp black pepper; heat to boiling over high heat, stirring occasionally.

3. Reduce heat to low; cover and simmer 10 minutes, stirring occasionally. Increase heat to high; stir in spinach and heat to boiling. Reduce heat to low; cover and simmer 10 minutes or until all vegetables are tender. 

Each cup: About 45 calories, 2 g protein, 9 g carbohydrate, 1 g total fat (0 saturated), 4 g fiber, 0 mg cholesterol, 410 mg sodium

1 serving=1 green container (21DayFix)

MAKES ENOUGH FOR ALL WEEK AND THEN SOME.