Monday, October 30, 2017

35 Low Carb Easy Weeknight Meals!



I don't think I know a single person that isn't a carbaholic. I mean seriously, potatoes and pasta are life! And while I am not a believer that I need to deprive myself of carbs entirely to get results, I do realize that too many impact my fitness game and fluff me out a little!

I recently spoke to a friend with this same issue, who not only LOVES carbs but is SUPER busy and needed some suggestions to just make life easier while also helping him get results. So I figured, why not share some of my fav suggestions with him and with you guys! Below I've listed out some of my favorite mostly low carb meal ideas ranging from breakfasts, to easy weeknight dinners to date night dinners to side dishes and included some tips with them!

Some additional tips:

  1. I prepare as much as I can in bulk, so for example mini egg cups can be made as a double batch and frozen, large pots of soup can be doubled and frozen in individual baggies. Anything I can prep that will freeze well I prep in bulk to help save me time down the line!
  2. Crockpot recipes are LIFE! I've highlighted in orange some of the recipes below that are crockpot recipes or can easily be adapted. The crockpot is the single best invention in the world.....in my humble opinion!
  3. Shakeology! This is my all time favorite go to for a healthy, QUICK and easy meal on the go! You really can't get better than an all natural, nutrient dense meal replacement that takes 60 seconds to throw together and provides you with the nutritional value of several servings of superfood salad! If you haven't tried it, reach out! I have some samples and I've been drinking it for 4 years strong!
So check out my favorite LOW CARB recipe suggestions below. And if you try any, let me know what you think!



Breakfast: 


Quick and easy weeknight meals:



Additional meals:



Great date night or weekend meals: 



Low carb side dishes:


If you struggle with finding healthy recipes, meal plan and prep or are looking for additional support with your health and fitness goals, I run monthly online virtual fitness challenges to help people with these exact problems! I know I struggled for a long time too with these same issues and would love to invite you to join me!  If interested, please complete the application below!




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Monday, October 23, 2017

When feeling stressed and overwhelmed....



At times when feeling completely overwhelmed by everything going on in our lives, it can be so easy to feel powerless, hopeless and scared.

I definitely went through this recently myself to the point that when I sat down at my computer after making my to-do list I felt utterly paralyzed. I couldn't tackle a single thing on it. For days.....weeks off and on.

I let my own fear of not feeling like I had enough time to do everything, my own fear that I didn't know enough, wasn't good enough COMPLETELY hold me back from doing what I knew I had to do to.

I didn't know who to turn to, or how to even explain properly what I was feeling and going through, but eventually I was able to get out of my funk.

I KNEW I didn't have all the answers.
I KNEW I didn't have enough time to do everything I wanted to do.


But what I had to do was find myself again. Dig into MY personal goals and make myself a priority. Dig into personal development and reignite that passion in why I was doing what I was doing, and find that belief in myself again.

It's not a straight path, I hit a LOT of bumps in the road, and not every day is perfect, but I've found myself in a much better place lately and able to dig into the resources I have available to me with as much free time as I can find without overwhelming myself again.

It feels good to feel in control again, and know that nobody is perfect. We can let fear paralyze and hold us back in so many situations, but sometimes you just have to START and have faith that you learn as you go!

Here are some great personal development tools I turned to to help me through this time:

  • "The School of Greatness" by Lewis Howes (Book and podcast)
  • "Women Inspiring Women" podcast by Melanie Mitro
  • "I Am That Girl" by Alexis Jones (Book)

If you're struggling with anything similar, drop a comment below or reach out to me an perhaps I can offer some suggestions.

If you've found some great ways to deal with stress, anxiety and overwhelm I'd love to hear them!

Wednesday, October 18, 2017

Jack-O-Lantern Stuffed Peppers



Halloween is just around the corner and when I saw this recipe for Jack-O-Lantern stuffed peppers I KNEW I had to give these guys a shot.....and add my own twist of course! I'm also adding throughout the recipe and at the bottom my suggestions for what I'd do differently next time for your reference! But I have to say, these were absolutely fabulous!!!


Ingredients

  • 4 medium orange bell peppers
  • 2 tsp. olive oil
  • 1 lb. raw 93% lean ground turkey
  • ½ medium onion chopped
  • 1 clove garlic finely chopped
  • 1 Tbsp. chili powder
  • ½ tsp. ground cumin
  • 1 tbsp worcestershire sauce
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • Ground black pepper to taste; optional
  • 1 (8-oz.) can tomato sauce, no sugar added
  • 1 (14.5 oz) can diced fire roasted tomatoes
  • 1 cup black beans drained, rinsed
  • 1 cup cooked brown rice
  • ¼ cup water
  • ½ cup shredded parmesan cheese

Instructions

  1. Slice stem end off peppers. (Reserve for later use.) Remove seeds and veins from peppers. Cut a jack-o-lantern face out of one side of each pepper. Stand peppers upright in baking dish. Set aside. If needed, cut bottom of peppers so they stand upright.
  2. Preheat oven to 400ΒΊ F.
  3. Heat oil in large nonstick skillet over medium-high heat.
  4. Add onion; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
  5. Add turkey; cook, stirring frequently, for 4 to 5 minutes, or until almost browned.
  6. Add garlic; cook, stirring frequently, for 1 minute.
  7. Add chili powder, cumin, garlic powder, onion powder, worchestershire sauce, tomato sauce, fire roasted tomatoes and black beans; cook, stirring occasionally, for 4 to 5 minutes. Remove from heat.
  8. Add rice; mix well.
  9. Fill peppers with turkey mixture. Top with reserved stem end of peppers Add water to the baking dish. Cover with foil.
  10. Bake peppers for 20 minutes, or until tender-crisp. ***I baked for 20 minutes and peppers were still a little too firm. If you do not blanch or pre-cook your peppers, I recommend cooking for at least 30 minutes, especially if using green peppers.
  11. Remove stem top of peppers, sprinkle evenly with cheese. Broil under high heat for 2 to 3 minutes, or until cheese is melted.
  12. Replace tops and serve.
Portion Control Servings: 2 Green, 1 yellow, 1 red, 1/2 blue, 1/2 tsp

TIPS

I combined a couple of different recipes to come up with this, and threw in a few of my own ingredients. These tasted AMAZING but I do have a few things I'd like to try differently next time! If you like more heat, I would recommend adding red chili flakes and/or extra chili powder. I thought the fire roasted tomatoes would add more heat than they did. I also think italian seasoning would be great to add into this mixed with the other seasonings.  I made this with both orange and green peppers (not pictured). The orange peppers were cooked pretty well at 20-25 minutes but could have used a few minutes longer if you like your peppers a little less firm. The green peppers needed about another 10-15 minutes more.  I like my peppers to have a little crunch so they were fine for me.

No Hocus Pocus, Just Focus



3 TEAMS
3 WEEKS
1 CHALLENGE!

⚡ ARE YOU READY?

OPPORTUNITY ALERT: I am officially taking enrollments for a 3 week Hocus Pocus themed health and fitness group aiming toward getting you in the best shape of your life FAST-- while having a TON of fun.


Starts October 23rd, 2017


We're coming up on one of the most indulgent times of the year, a time where many kick their goals to the curb but I want to teach you my πŸ‘» TRICKS to not TREAT!πŸ‘»

How amazing would it be to navigate the holiday season and maintain, not gain or even LOSE 5-15lb in 3 weeks?!πŸ§™ I get it- there is no magic spell that can give you your dream bod that fast- but I am willing to BET, my group can help you get closer. No you don't have to give up everything you enjoy this holiday season.....but I'll share my tips and tricks to help you stay on track, motivate you to get those workouts in, and share fun holiday recipes that let you enjoy the season without packing on the pounds!

I am accepting 15 new challengers to join my October virtual fit group! And YES! This is open to anyone in the US , Canada  AND for the FIRST time, the U.K. !!!

You'll be sorted into 3 teams:

πŸ–€ Team Winifred
πŸ–€ Team Mary
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And you'll compete individually and as a team to kick butt with your goals for 3 weeks!

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First 5 NEW US challengers and first 5 new UK challengers will each receive my challenge group "Survival Spell Book" with tips for success and a trick-or-treat bag with my favorite pre-workout and a special surprise!





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I CAN'T WAIT!!!!

Monday, October 16, 2017

BBQ Pulled Pork Stuffed Sweet Potatoes


Fall and winter are great times to pull out that slow cooker/crockpot and make meal prep an absolute breeze! So I've been on the hunt for some new recipes and ways to switch things up that won't add inches to my waistline!  For those who follow portion control, I've included the container equivalents below. NOTE this is for 1/2 a sweet potato. This ended up being very filling and absolutely delicious. An out of the box way to do loaded potatoes. It also works well with regular baking potatoes too.

BBQ sauce

  • 6 oz can of tomato paste
  • 3/4 cup water
  • 2 Tbs balsamic vinegar
  • 2 Tbs molasses
  • 1 Tbs raw sugar
  • 2 Tbs Worcestershire sauce 
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp liquid smoke
  • a pinch of salt
  • black pepper, to taste

Pork Ingredients

  • 2lb-3lb pork roast
  • 2 cloves of garlic, minced
  • 1/2 sliced onion (optional)
  • sea or Himalayan salt
  • pepper
  • garlic powder
  • 1 cup chicken or veggie stock

Toppings/Sides

  • Sweet potatoes
  • Non-fat greek yog
  • Shredded cheese
  • Scallions
  • Broccoli (or veggie side of your choice)

Shredded Pork Preparation

  1. Make slits into pork roast and stuff with minced garlic. 
  2. Rub olive oil over meat and season well with salt, pepper, and garlic powder. **If you have time, sear each side of the pork in a large pot. If you don't have time, it's totally fine to skip this step. 
  3. Place roast in crock with onions, if using, and stock. Cook for 8 hours on low. During last 30 minutes of cooking, prepare BBQ sauce (see below). Drain and shred pork and mix in BBQ sauce. Adjust seasonings as desired.

To make the barbecue sauce:

  1. Heat all ingredients together in a small pot over medium heat and bring to a bubble. Check seasonings and adjust if necessary. Let bubble, giving it a stir every minute or two, for about five minutes. That's it!
I buy the microwavable sweet potatoes and prepare that last. Simply top with shredded BBQ pork and your choice of toppings. Serve with a side of steamed broccoli.

This was incredibly filling and I only ended up eating half the sweet potato.

21 Day Fix Portion Equivalents. Use your containers to measure portions: 1/2 sweet baked potato (1 yellow), BBQ Pulled Pork (1 red, 1 orange), Steamed broccoli (1.5 green). Toppings: Greek Yog (1/2 red), cheese (1/2 blue)