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

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

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!

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WORD

                                         WORD


There was a time when a person was as good as their word. If they gave you their word that they were going to do something you didn't need to "get it in writing", because they gave you "their word" and that meant that it would be done. A person's word was a testament to their character it said who they were- dependable, truthful, strong, reliable. People didn't just throw words around like "I'll let you know" or "I'll message you later" or "I'd love to help", unless they truly meant to do those things.
Of course, there were times when emergencies came up.  When they had to back out of obligations that they made, but the situations were honestly emergencies.  Not because the person didn't feel like fulfilling their promise when a better offer came around or because it became inconvenient to live up to their promise.

I want us all to take the time today to reflect over the past few days. Are there promises that you've made to others that you've neglected to follow through on? Quick little, "Hey I'll get back with you!" or "I'll email that number." that seem trivial to you, but may very well be important to that other person. What does your "word" say about you?

www.facebook.com/LorimuddWTF3

21 Day Fix Extreme

After 3 rounds of the 21 Day Fix and >30 lbs gone I'm ready to cross that finish line and hit my goal weight by going EXTREME, 21 Day Fix Extreme! On 2/16/15 my 21 Day Fix Support Group will be blasting off!!! You can go low key (with the original 21 Day Fix) or FULL THROTTLE (21 Day Fix Extreme) just let me know which 1 you want to do. Can't decide, drop me a message below or on fb and I'll be glad to help you pick what's best for you to get you to your fitness goal.

Oh, did I mention both programs are on sale and you can check them out on my LIKE pg www.fb.com/LorimuddWTF3, if you know what you want when you're there then hit the "shop now" button at the top of the pg and you can go straight to my site and purchase your  program. 

**FYI YOU MIGHT WANT TO HURRY AND ORDER SOON, BECAUSE LAST YEAR WHEN THE 21 DAY FIX WAS LAUNCHED IT SOLD OUT WITHIN A COUPLE OF DAYS**

(then it was on back order for months and I'd hate for you to miss out on this fabulous deal and program, just sayin...)

One more thing before I go if you've struggled to have success with your weight loss goals in the past and you've never tried a program with a coach then I ask that you give this, me a try. As your coach I'll help you get started, stay motivated, and get results! Together we'll succeed in crushing our goals! 

Weight Loss Surgery-Friend or Foe?

           WEIGHT LOSS SURGERY-FRIEND OR FOE

I'm writing this blog in the hopes that maybe just one person will read it and believe me, because all of my friends, family members, co-workers, the majority of them never did. Unfortunately, they had to find out the hard way for themselves, so here goes. Weight loss surgery is not an "easy, quick" way out of a fat situation.

I had gastric by-pass surgery in 2008 and my sister had the gastric band. At the time I weighed 352 lbs and 50 lbs did come off rather quickly, but that was it and I still had 150 lbs to go. My sister had similar results and she weighed about the same maybe a little less. I was not about to give up after all I had gone through, so I buckled down and started working out everyday and eating a healthy diet. Eventually I reached my goal weight of 178 lbs!! People had noticed my transformation, people who also needed or wanted to lose weight and I was happy to share my secrets with them. I told them it was diet and exercise, but of course, they were aware I had had the surgery and if they weren't as soon as they heard about the surgery they stopped listening to anything else I had to say. They just believed that the surgery was the answer and not the diet and exercise.

After my sister and I had the weight loss procedures and had success at least 12 more people at work went and had the surgery. What type of success did they have? Only 1 woman reached her goal weight and she had the band and never once went and had fluid put in it. She changed her diet and I mean she changed her diet! She became vegan and she is very serious about it too. A 2nd lady had great success, even though she didn't reach her goal weight, she looks fantastic (she did have complication from the band, it eroded through her stomach, she got peritonitis, and she was in the hospital for months). The rest lost little to none, because they didn't believe they needed to change their diet and they didn't need to exercise.

The moral of the story is don't place your hopes, dreams on a magic band, surgery, pill, because it doesn't exist! I'm not telling you not to have weight loss surgery it is absolutely necessary for some people, but you need to see it for what it is-a TOOL to help you reach your goal. You don't assemble a cabinet with just a hammer, you need a screw driver, and a saw to cut the wood. It's the same with losing weight there are many tools that work together to build your success, your healthy life.

 I greatly encourage you if you are over weight, especially if you are >50 lbs over weight, to find a plan to get on to help you lose the weight. I wasted so many years being obese, so much time not getting to do things because I was to big to fit in the rides, or to heavy to ride the horse or to zipline, etc... Or just to feel good and you don't realize how bad you feel, until you feel REALLY good. And with every pound that comes off you'll feel better and better I promise you that. Good luck.

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. 

CHANGE YOUR MINDSET FOR 2015

Believe and achieve

EASY, QUICK, LOW CAL SNACK-KALE CHIPS

QUICK, EASY, & LOW CAL SNACK

                     (Don't tell the kids but it's good for you too!)

Are you trying to get healthy and eat better for the New Year, but finding it hard to give up all the "good stuff"? Old habits are hard to break and it takes about 21 days to form new ones.  If you're like me and you love chips with your sandwich here is a healthy alternative to the high fat, high calorie, 0 nutrition potato chip. It is the KALE CHIP! Packed with nutrition, easy to make, cheap to buy, and best of all delicious. Here's to a healthy new you.

Recipe 
preheat oven to 350 degrees
INGREDIENTS
* 2 cups fresh kale leaves (if you really buy the fresh stuff on the stems make sure you wash it really, really well and then remove the leaves from the stem and dry the kale off. I'm lazy and buy the bagged stuff that is pre washed and cut, just sayin...)
* 1 Tbsp Olive oil or coconut oil
*olive oil spray
*Dash salt (sea salt or kosher salt works best)
If you want spicy a dash of paprika and/or chili powder
Cut the kale up into bite size pieces, toss kale and olive/coconut oil together using your fingers. Lay the kale out on a cookie sheet that has been sprayed with the olive oil spray and make sure the kale leaves lie as flat as possible. Bake for 10-15 minutes (until the edges get brown, not burnt). Once you remove them from the oven sprinkle them with the salt,paprika, or any other calorie free flavoring that you might like-Enjoy!!
Breakdown:
64 calories per serving(2 cups of kale), 1 g fat, 212 mg sodium, 13 g carbs, 2.5 g fiber, 0 g sugars, 4.25 g protein
1-green container

FROM FAT TO FIERCE (Nope it's not all about losing weight).

           FROM FAT TO FIERCE (NOPE IT'S NOT ALL ABOUT LOSING WEIGHT).

As a coach your mentors tell you to find your "why" your reason for wanting to be a coach and that it needs to be so strong and personal that it would make you cry to think about it. They also tell you to develop your story, so you can share it with other people and connect with them on a deeper level. I have to be honest I thought, "What the crap! I don't have a profound, touching story that will make people connect to me." I'm just me, someone who was 352 lbs and finally got their act together and lost 178 lbs- that's it! Just a fat girl, or as my friend use to call me "Big Girl", who with diet and exercise took off the pounds and put on a healthier life.

But then I took the time to really think about the weight loss and why did the diet and exercise work this time. Because I've been over weight for many years now, since the birth of my second son, and I've tried numerous diets, exercise programs, weight loss programs, you name it. Some with success and others not so much, so why this time was I successful at reaching my goal? The answer was found in what the mentoring coaches were telling me to do "find your why". I didn't realize it at the time back when I made the decision to go on this final diet/life style change, but that was what I had done and that was what made the difference.

Usually I would go on a diet wanting to lose weight with the superficial  idea of looking good, and there is nothing wrong with that I still want to be "sexy", but that wasn't a deep enough reason to keep me committed to the chore of losing 173 lbs. It took me almost 2 yrs to reach my goal, so it didn't happen over night. It was small changes that were done consistently day in and day out, until I had success.

So, I did some soul searching and went over my life ,yes my childhood, and events that lead me to do what I'd been doing all these years, covering my pain with food, and I had to deal with them. Those issues were a type of cancer that kept eating at me, which drove me to eat so I could hide behind the FAT (fear, anger, tears). But once I dealt with those issue, treated that cancer and made the decision to be FIERCE (focused, in touch, energized, relentless, calm, enduring) nothing could stop me from losing the weight or reaching any goal that I set for myself.

The point of this blog is to let you know when your coach or me talk to you about finding your "why"  don't just blow it off like I did, because it really is important. Deep down there are reasons behind the things we do, whether we want to believe it or not. A lot of times we think we've dealt with things, but we've only pushed them aside and they will show up in ways that we don't want them to. Remember you are FIERCE!

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DINNER FOR LESS THEN 300 CALORIES

QUINOA The supergrain of the future. Protein, fiber, and iron-rich. Gluten-free. Plus, it's a complete protein, making it ideal for vegetarians and vegans. Quinoa can be made a head of time and stored, so you can have it ready to add to a meal or recipe at the last minute when you're short on time. Before I give you the recipe for the Quinoa patties and spinach how about the simple instructions on how to prepare quinoa. This recipe makes 8 servings (1/4 cup per serving), so you'll have extra for those emergencies I was talking about.

COOKED QUINOA

1. 1 cup dry quinoa
2. 2 cups cold water
3. sea salt and ground black pepper (to taste)

• Rinse quinoa thoroughly
• combine quinoa, water, salt (if desired), and pepper (if desired), in medium saucepan with lightly fitting lid and bring to a boil over high heat.
• Reduce heat to maintain a gentle boil; cook, covered, for 15 minutes, or until all water has been absorbed. Try to avoid peeking so quinoa will cook evenly.
• Remove pan from heat. Continuing to keep pan tightly covered, let quinoa sit for 5 minutes.
• Fluff with a fork and serve.
• Tip You can store leftover Cooked Quinoa in the refrigerator for up to 4 days.

QUINOA PATTIES OVER SPINACH

(makes 1 serving)

1. 1/4 cup Cooked quinoa
2. 1/2 medium red bell pepper, finely chopped
3. 4 tsp flaxseed
4. sea salt and ground black pepper (to taste)
5. 1 large egg white
6. Nonstick cooking spray
7. 3 cups fresh baby spinach

• Combine Cooked Quinoa, bell pepper, flaxseed, salt, pepper, and egg in a medium bowl; mix well. Form into two balls. Place one ball in a 1-cup measure. Press into a patty using fingers or 1/2-cup measure. Turn 1-cup measure over to release patty. Repeat with other ball.
• Heat medium skillet lightly coated with spray over medium heat.
• Place patties in skillet, cook for 2 minutes. Turn and cook for 2 minutes, or until cooked through and light golden. Remove from skillet. Keep warm.
• Add spinach to skillet; cook, stirring frequently, for 2 to 3 minutes, or until wilted.
• Place spinach on a serving plate; top with patties.

Nutritional info: (per serving) Calories 298, fat 9 g, sodium 512 mg, carbohydrates 41 g, fiber 11 g, sugar 3 g, protein 15 g

LOW CALORIE VEGETABLE SOUP

                  FILLING NOT FATTENING SOUP

Nothing says Fall to me like the smell of a good soup cooking in the kitchen. The Autumn leaves are turning beautiful hues of orange, yellow, red, brown, so why not match the colors with some tasty vegetables. This hearty vegetable soup has all the fall colors you could ask for, plus it's filling and nutritious without being high in calories. Another positive it's super easy to make, so that gives you some options. You can make a big batch and freeze some for later or divide it up into individual serving bowls and keep it in the fridge. I personally don't like raw veggies, and it's not always possible for me to stop  and cook my vegetables in order to get my daily allowance in. With the soup divided into serving size bowls I can just grab and go, no fuss. This also helps me to stay on track with my healthy eating plan, because it is fast and convenient. 

Total Time: 43 min.
Prep Time: 15 min.
Cooking Time: 28 min.
Yield: 8 servings, about 1½ cups each

Ingredients:
1 Tbsp. olive oil
1 medium onion, chopped
2 medium carrots, sliced
2 cloves garlic, chopped
1 cup white corn kernels
1 (14.5 oz) can diced tomatoes, no salt added
3 cups low-sodium organic vegetable broth
1 tsp. dried ground thyme
2 bay leaves
1 cup broccoli florets (or cauliflower florets)
2 medium red or white potatoes, cut into ¾-inch cubes
1 medium yellow squash, cut into ¾-inch cubes
1 cup medium zucchini, cut into ¾-inch cubes

Preparation:
1. Heat oil in large stockpot over medium-high heat.
2. Add onion and carrots; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
3. Add garlic; cook, stirring frequently, for 1 minute.
4. Add corn, tomatoes, broth, thyme, and bay leaves. Bring to a boil. Reduce heat to medium-low; cook, stirring occasionally, for 10 minutes.
5. Add broccoli and potatoes; cook, stirring occasionally, for 5 to 6 minutes.
6. Add squash and zucchini; cook, stirring occasionally, for 5 to 6 minutes.

Calories 237                                             21 DAY FIX

Dietary Fiber 4g                                       1 GREEN 1 RED 1/2 BLUE

Protein 28g

Carbs 19g

Fat total 6g

APPLE-STUFFED FRENCH TOAST

This quick and easy recipe is not only yummy, but it is only 350 calories. Kid friendly and parent approved, well this parent anyway.

• 1/2 Gala or Fuji apple cored and sliced into 1/4 inch thick wedges
• 2 tsp, plus 1 tbsp pure organic maple syrup
• a pinch ground cinnamon
• 1 egg 
• 3 tbsp unsweetened plain coconut milk 
• 1 tsp honey
• 2 slices whole grain bread
• 1 tsp organic butter

In a bowl combine apple, 2 tsp maple syrup and cinnamon. Cover with parchment and microwave on high until apple is soft, about 2 minutes. In a small bowl, whisk egg, coconut milk, honey and a pinch of salt, pour into a small baking dish. Coat bread in egg mixture. In a large nonstick skillet, melt butter over medium heat. Cook bread until golden, about 3 minutes per side; transfer to a plate. Spoon apple mixture on top of one bread slice; top with remaining bread slice. Drizzle with remaining 1 tsp syrup. Serves 1.