5 Day Eating Cleaner Challenge!!

Reality: Everyone falls off the wagon from time to time. 
 
It’s true. If this is you, I want you to toss aside the guilt & criticism. It happens!  It happens to us all.  Even those of us with the best intentions.  Right?

However, what’s most important is what you do about it right NOW. Stop beating yourself up.  Let's just make a different choice.

Here's the hard truth.  You have 2 choices. You can either stay right where you are and nothing changes OR you can say “Not any more” and do something about it.

You can join my FREE 5-Day Clean Eating Challenge Group! I’ll provide the meal plan, shopping list, tips, and motivation, giving you the perfect jumping off point towards the New You!  

This is one of my most popular challenge groups and one that I so love doing!!  Everyone gets fabulous results and feels so good when they are done.  Here are some results from past challengers:  

Brittany B - My results are in. 5 1/2 pounds! I think I need to do a little happy dance! I definitely want to do these in the future! Way to start off my weekend!

Angela T – I can now say I completely get why eating right + exercise makes a difference. I can do all the exercise in the world but if I don't watch what I eat I won't really see much results.

Gloria B - I am shocked by my results!!!!! I have lost 7.4 lbs in 5 days!!! How is that even possible?!!!

Tina F - I lost a total of 4.4 lbs and gained more energy

Jonda G - Loved the meals!! Really enjoyed being a part of the group!

Tracy V - Lost 4 lbs and a couple inches, felt better, and slept better.

There are several more like that and they all deserve a huge pat on the back!! We all need that little jump start and kick in the pants.

Join me on Monday, January 23rd for 5 days and commit to eating well and clean! This is a FREE group event where we will partner together focusing ourselves on proper planning for a busy week, getting the right foods and nutrition in and having the support of a healthy like-minded community.  I will give you everything you need: the meal plan, grocery list, recipes and my coaching support.

It's easy to let go of eating well and getting the right nutrition during a hectic back to school schedule where the drive thru and boxed processed food looks convenient. However, habits like these will actually have a negative effect on the way you can sustain and maintain a healthy work ethic, life and relationships because it's not giving yourself the right fuel to drive yourself well and give you the energy you need to get through your day.

It takes 3 things, a commitment from you, proper planning and faith that it is totally doable and will positively benefit your busy life in a GOOD way!

Unless you're already committed to another health group and community and are living this out daily, I don't think ANYTHING should be holding you back or offering an excuse to join us! Plus we are really cool and fun!!

It's totally FREE and nothing but supportive motivation and resources here to help you thrive and live life fully!

RSVP to the Facebook Event page and sign up here to get your profile with me and I will contact you directly so we can get you set up! 

~Christina

Banana Bread Oatmeal - Yummo!!

Slow Cooker Banana Bread Oatmeal

 Original post from Team Beachbody

Whoever said, “Life is short. Eat dessert first,” probably meant first thing in the morning. Right? Hmm. While birthday cake for breakfast might sound like the stuff of dreams, it certainly won’t help you fit into your skinny jeans. And crashing out by 10 am because you haven’t had any protein or fiber is definitely more of a nightmare.

Luckily, with this Slow Cooker Banana Bread Oatmeal, breakfast can taste like dessert while still being a wholesome and nutritious way to fuel your day. It’s got all of the flavor of a luscious slice of banana bread, without the oily fat (or the extra smear of butter on top). Cinnamon, nutmeg, and three whole bananas give it authentic “baked-in” taste. Ground flax seeds give it extra nuttiness and a boost of fiber and healthy omega-3s. And, the best part is, this recipe cooks overnight and is ready to eat when you wake up!



It’s super simple to make. Just pour all of the ingredients into a slow cooker before you go to bed. In the morning, you’ll be able to fumble your way to the kitchen with your eyes half-closed by following the scent of freshly baked banana bread. All you need to do is spoon your serving into a bowl, top it with chopped walnuts, maple syrup, and almond milk, and your banana bread breakfast is ready to eat (or heat it up in the microwave if it’s been stored in the fridge).

If you’re one of those people who leaps out of bed at the first twinkle of the alarm, you might consider the additional, but worthwhile, step of toasting the walnuts you’ll sprinkle on your Banana Bread Oatmeal. Simply heat a dry pan on the stove and toss in the walnuts. Gently shake the pan as they cook, until the nuts smell… well, nutty… then immediately remove them from the heat. WARNING: Do not attempt to toast walnuts if you can barely remember your own name before a cup – make that two – of coffee. Nuts can go from delightfully toasted to charcoal in the blink of a (very sleepy) eye.



Slow Cooker Banana Bread Oatmeal
Total Time: 8 hrs. 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 6 servings, about 3/4 cup each

Ingredients:
3 cups water
4 cups unsweetened almond milk, divided use
1 cup dry steel-cut oats
3 large ripe bananas, mashed
6 Tbsp. ground flaxseed
1 tsp. ground cinnamon
½ tsp. sea salt (or Himalayan salt)
½ tsp. ground nutmeg
¼ cup pure maple syrup
6 Tbsp. chopped raw walnuts

Preparation:
1. Place water, 1 cup almond milk, oats, bananas, flaxseed, cinnamon, salt, and nutmeg in a 3-quart slow cooker; cover. Cook on low for 6 to 8 hours, or until oats are soft but chewy.
2. Top each serving evenly with maple syrup, walnuts, and remaining almond milk; serve immediately.

Photographs by Kirsten Morningstar

Skinny Pineapple Margaritas

EatingWell.com April 2016
 

This sounds absolutely delish!  I love, love anything pineapple!  The pineapple juice adds plenty of sweetness to this no-sugar-added margarita recipe. Original post on Eating Well.

 

 

Makes: 6 servings
Serving Size: 1/2 cup
Active Time: 10 minutes
Total Time: 10 minutes

Ingredients

• 1 tablespoon kosher salt
• 1 tablespoon lime zest
• 1 cup cold white tequila
• 1 cup cold pineapple juice
• 1/2 cup lime juice, plus 1 lime wedge
• 1/4 cup orange juice
• Ice cubes
• Pineapple slices for garnish
• Lime slices for garnish

Preparation

1. Combine salt and lime zest on a small plate.
2. Combine tequila, pineapple juice, lime juice and orange juice in a pitcher.
3. Rub the rims of 6 glasses with the lime wedge and dip in the salt mixture. Fill the glasses with ice and top with about 1/2 cup margarita mixture each. Garnish with pineapple and lime, if desired.

Nutrition

Per serving: 117 calories; 0 g fat (0 g sat); 0 mg cholesterol; 8 g carbohydrates; 5 g total sugars; 0 g protein; 0 g fiber; 48 mg sodium; 99 mg potassium.
Carbohydrate Servings: 1/2
Exchanges: 1/2 fruit, 1 alcohol equivalent

25 Healthy Superbowl Snacks

25 Healthy Game Day Snacks

reposted from Team Beachbody

It happens every year. Mere weeks after resolving to lose the love handles, we face a day devoted to sitting on the couch and filling our bellies with hot wings, nachos, and beer. Americans consume more calories on Super Bowl Sunday than any other day of the year. The food, most of it smothered in cheese and dripping with fat, gets as much attention as the football game (and the commercials) and it’s easy to eat an entire day’s worth of calories by halftime.
We realize that this isn’t going to be your healthiest day of the year and that, more than likely, you’re going to indulge. We’re here to help you minimize the damage, and get through it without totally sacking your fitness goals. You don’t have to avoid every tempting platter of appetizers, but we’ve assembled 25 healthy recipes to give you an alternative to the unhealthy stuff.
Extra Points:

1. Don’t arrive for kick-off with an empty stomach. Drink your Shakeology or eat a light meal with lean protein before game time. This will help curb junk food cravings.
2. The best seat in the house is not front-and-center if there is a table filled with food within arms reach. Stake out a seat near the game but away from the junk.
3. Watch the game (and the commercials!). Talk to your friends. Cheer for your team. Heckle the other team. The more involved you are in the real action, the less likely you’ll be to absentmindedly fill your face hole with Funyuns.
4. Beer will be flowing. Have a plan for how many you’re going to drink before you start. Slow your intake, and ward off a Monday morning hangover by drinking tall glass of water between each beer.

SNACKS

Sweet Potato Skins with Turkey Bacon
We replaced fried white potatoes with nutrient-packed, baked sweet potatoes in this light and healthy makeover of a popular bar snack. Instead of bacon and sour cream, our recipe uses turkey bacon and Greek yogurt. Get the recipe.


Sweet Potato Skins with Chicken and Spinach
Here’s another way to make sweet potato skins that are healthy enough to eat as a meal! These are topped with spinach, spiced chicken, and cilantro. Get the recipe.


Buffalo Chicken Tenders
These tangy, spicy chicken tenders dipped in creamy blue cheese sauce are delicious enough to make you forget they’re only 158 calories per serving. Get the recipe.


Nachos
These nachos are made with freshly-baked tortilla chips are pretty addictive, but only 258 calories per serving! Get the recipe.


Almond Crusted Chicken Fingers with Honey Mustard Dipping Sauce
These chicken fingers are baked, not fried, and have a crunchy almond crust.  Get the recipe.


Pita Pizza
Pitas make an ideal pizza crust! These pita pizzas are topped with basil, peppers, and onion. Create a pizza station and let people top their own pitas with a variety of vegetables or lean proteins. Get the recipe.


Habanero Chili
This hot, flavorful chili is tasty and filling. Get the recipe.


Chicken Satay with Peanut Dipping Sauce
The foodies at your party will appreciate this Thai appetizer made coconut milk, honey, and a touch of spice. Get the recipe.


Hummus-Filled Eggs
These can be made with homemade hummus recipe below. I’ll let you in on a little secret, when I photographed these eggs, the amount of hummus in the recipe didn’t quite fill the center of the egg white, so I dropped a single garbanzo bean into the center of each to take up space…and I loved the texture it added. Get the recipe.


Bell Pepper and Cabbage Slaw
This tangy bell pepper and cabbage slaw takes minutes to make, and ensures that there is something healthy and light on the table that’s not technically a salad. Add even more color with red cabbage and shredded carrot. Get the recipe.


Shrimp Ceviche
This Baja California-style ceviche is made with shrimp, fresh lime juice, and refreshing cucumber. Make it as mild or spicy as you want by adjusting the chili peppers to your taste. Serving it in endive shells is a clever and crunchy alternative to tortilla chips. Keep your ceviche cool throughout a long football game by nesting your serving bowl in a larger bowl filled with ice. Get the recipe.


Teriyaki Salmon Bites
If you’re rooting for a certain team from Seattle, make a statement with this Northwest-inspired appetizer. Get the recipe.

DIPS

Healthier Seven-Layer Dip
What is a game day buffet table without a seven-layer dip? We created a lighter version that has all of the flavor and only 136 calories per serving. Get the recipe.


French Onion Dip
When I was a kid, French onion dip was the go-to appetizer at every party. Back then, we made if from a powdered mix and sour cream. I experimented with a healthier way to create this favorite dip from scratch using caramelized onions and nonfat yogurt. The result? It’s even tastier than the original. Get the recipe.


Chunky Salsa
Here’s a new recipe for America’s favorite condiment that gets extra crunch from bell pepper.  Get the recipe.


Guacamole
According to Wikipedia, 8,000,000 pounds of guacamole is consumed on Super Bowl Sunday. You might need to double this recipe! Get the recipe.


Spinach Dip
We created a lighter version of the classic spinach dip. Ours has only 32 calories per serving. Eat it with raw veggies like carrots, celery sticks, radishes, or sliced bell peppers. For a spicy kick, sprinkle with red pepper flakes before serving. Get the recipe.


Homemade Hummus
Whip up a batch of this homemade hummus in less than five minutes! Get the recipe.

CHIPS, FRIES & NUTS

Baked Corn Tortilla Chips
These baked corn tortilla chips taste fresh and have a satisfying crunch you’ll love, without the guilt. Serve with our seven-layer dip or dress them up with a squeeze of fresh lime and a touch of salt. Get the recipe.


Kale Chips
Kale chips? At a football party? Trust us, these will disappear fast. Get the recipe.


Tomato-Thyme Pita Crisps
With a light dusting of Parmesan cheese and baked-in herbs, these pita crisps are delicious on their own. Top them with a generous serving of chopped, fresh tomatoes and they become a great party appetizer. Get the recipe.


Spicy Sweet Potato Fries
Love sweet potato fries? Here’s a healthier way to enjoy them. Serve with homemade chipotle ketchup. Get the recipe.


Zucchini Fries
This tasty snack has flavor and crunch. And, our zucchini fries have only 74 calories per serving! Get the recipe.


Spiced Nuts
These cumin, cinnamon, and cayenne-spiced nuts are sweetened with a touch of honey. Just mind the mindless munching as the calories add up fast. Get the recipe.

SWEET

Flourless Brownie Muffins
These dark chocolate muffins are delicious and surprisingly healthy. Get the recipe.

Fixate Roasted Acorn Squash

This is a delish and super easy side dish.  It made the house smell so good too!!  I had never cooked acorn squash before but it was super easy and my hubby and I loved it! Be careful when you cut it in half though.  It's a little awkard.

Fixate Roasted Acorn Squash

Serves 4 (1/2 squash each)

Container Equivalents 3 green 1 tsp

Ingredients

• Nonstick Spray
• 2 medium acorn squash, halved, seeded
• ½ tsp sea salt (or Himalayan salt)
• ½ tsp ground black pepper
• 4 tsp unsalted organic grass-fed butter
• 4 tsp pure maple syrup
• 1 tsp ground cinnamon
• ½ tsp ground nutmeg

Instructions

1. Preheat oven to 350 degrees farenheight
2. Coat large baking sheet with spray. Place squash, cut side down, on baking sheet.
3. Bake for 30 to 35 minutes, or until tender crisp.
4. Turn cut side up. Season with salt and pepper. Dot each half with 1 tsp. butter: drizzle with 1 tsp. maple syrup. Sprinkle evenly with cinnamon and nutmeg.
5. Bake for 15 to 20 additional minutes, or until tender.

Fixate Creamy Chicken Salad with Honey Mustard Dressing

I loved this and this will be a go-to lunch for me!  It makes enough for a few days and I think it was actually better the next day.  Make it super easy on yourself and get a rotisserie cooked chicken at the grocery store.  Makes the prep of this super fast and you have more chicken for other recipes for the week.

Creamy Chicken Salad with Honey Mustard Dressing

Serves 4 (1 1/4 cup each) and you will have plenty of dressing for other things.

Container Equivalents  1 green 1 red 1/2 purple 1/2 blue 1/2 orange

 Ingredients:

• 3 cups chopped rotisserie chicken breast (boneless / skinless)
• 1/2 cup chopped green apple
• 1/2 cup seedless red grapes, cut in half
• 1/2 cup sliced almonds
• 2 green onions, sliced (I did not use as I don't care for them)
• 2 Tbsp chopped fresh tarragon (I did not use)
• 1/4 cup Honey Mustard Dressing (see below)
• 8 cups shredded romaine lettuce

Directions:

1. Combine chicken, apple, grapes, almonds, green onions, tarragon, and Honey Mustard Salad Dressing in a large bowl.  Mix well, cover and refrigerate for 2 hours.
2. Serve 1 1/4 cup Creamy Chicken Salad over 2 cups of romaine lettuce per serving.   

Honey Mustard Dressing
** Serves 8 with 2 Tbsp per serving
** 1 Orange Container

• 1/2 cup reduced fat plain Greek yogurt
• 3 Tbsp Dijon mustard, gluten-free
• 3 Tbsp raw honey
• 3 Tbsp rice vinegar
• 1/4 cup extra-virgin olive oil
• Sea Salt to taste (optional) 

Directions: Combine yogurt, mustard, honey, and vinegar in a medium bowl and mix well. Slowly add the oil, whisking constantly until well blended.  

Fixate Beef Stew with Sweet Potatoes

My entire family absolutely LOVED this recipe.  It takes some prep and planning for time.  You need to let it simmer on the stove for 2 hours.  Total time is about 3 hours but most of that it is simmering and you can go do other things, like maybe workout?  :)

I made a couple of changes so I'll note those below.

Beef Stew with Sweet Potatoes
Serves 6
Container Equivalents 1/2 green  1/2 yellow  1  1/2 red

Ingredients:

1 tsp olive oil
1 lb. 10 oz. raw lean beef stew meat
1 medium onion chopped
1 medium carrot, sliced
2 medium celery stalks chopped
4 cloves garlic finely chopped
8 cups low sodium organic beef broth
1/2 cup red wine
1/4 tsp sea salt or Himalayan salt
1 tsp ground black pepper
1 tsp ground paprika
3 bay leaves (I did not have any so I left them out)
2 medium tomatoes chopped
2 large sweet potatoes cut into 1 inch cubes (I used cubed butternut squash that I found already cut for me at the grocery store)
2 tsp cornstarch
lukewarm water

Directions:

1.  Heat oil in large pot (I used a dutch oven) over medium high heat.

2.  Add stew meat; cook, stirring frequently, for 4-5 minutes, or until browned.

3.  Add onion, carrot and celery; cook, stirring occasionally, for 5-6 minutes, or until onion is translucent.

4.  Add garlic; cook, stirring frequently, for 1 minute.

5.  Add 1 cup broth and the wine; cook, stirring constantly, scraping bottom of pan so beef doesn't stick, for 5-8 minutes, or until liquid is reduced in half.

6.  Add salt, pepper, paprika, bay leaves and tomatoes.  Bring to a boil.  Reduce heat; gently boil, stirring occasionally, for 5-8 minutes, or until liquid has almost completely evaporated, and tomatoes begin to break down.

7.  Add remaining 7 cups broth.  Bring to a boil over medium high heat.  Reduce heat; gently boil, stirring occasionally, for 2 hours.

8.  Add sweet potatoes, cook, stirring occasionally, for 20-25 minutes, or until sweet potatoes are tender.

9.  Combine cornstarch and water in a small bow; whisk to blend.

10.  Add cornstarch mixture to stew; cook, stirring constantly, for 2-3 minutes, or until stew has thickened slightly.

Enjoy!

Pumpkin Bread Transformation

Before & After:

Pumpkin Bread Recipe

---

Original article from Team Beachbody

It’s October already! This is a popular month to justifiably go crazy with pumpkin-flavored everything. Before you head out and pile on the seasonal treats, take a step back and understand what is really in the “treats” that can make them more like “tricks.”

Let’s look at a fall favorite: pumpkin bread. Pumpkin bread might seem like a good idea because it isn’t advertised as a muffin or cake, but in most instances, it’s a pumpkin-flavored sugar fest. We decided to give the typical pumpkin bread you would see in most bakeries/stores a Beachbody makeover so we can save the flavor and say good-bye to the junk!

BEFORE:

  

This is the nutritional info and ingredient list for one Starbucks Pumpkin Bread slice.

Nutrition Facts Per Serving:

• Calories: 410
• Total Fat: 15 g
• Saturated Fat: 3 g
• Cholesterol: 55 mg
• Sodium: 500 mg
• Total Carbohydrates: 63 g
• Dietary Fiber: 2 g
• Sugars: 39 g
• Protein: 6 g

Ingredients:

sugar, pumpkin, enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), egg, soybean oil, enriched flour (wheat flour, malted barley flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), water, pepitas (pepitas, safflower oil, salt), food starch-modified, sea salt, spice, baking powder (sodium acid pyrophosphate, sodium bicarbonate, corn starch, monocalcium phosphate), baking soda, soy lecithin.

As you can see, even with “enriched” flours, the ingredients still consist of sugars, processed wheat flours, and something called “food starch-modified.” One slice also brings in a whopping 63 g carbohydrates, 39 g sugar, and 500 mg sodium (on top of the 410 calories for a slice)!

AFTER:

Shakeology had an intervention with this slice of trickery and came up with this recipe:

Ingredients:

• 1 cup almond flour
• ¼ cup coconut flour
• 1 Tbsp. pumpkin pie spice
• ½ tsp. sea salt (or Himalayan salt)
• ½ tsp. baking powder
• ½ tsp. ground cinnamon
• 4 large eggs, lightly beaten
• ⅓ cup coconut oil, melted
• 2 Tbsp. pure maple syrup
• ¾ cup pure pumpkin puree
• Nonstick cooking spray

Nutrition Facts Per Serving:

• Calories: 156
• Total Fat: 13 g
• Saturated Fat: 7 g
• Cholesterol: 62 mg
• Sodium: 104 mg
• Total Carbohydrates: 7 g
• Dietary Fiber: 3 g
• Sugars: 3 g
• Protein: 5 g

We were able to switch the enriched processed flours with almond and coconut flours to reduce the carb and sugar count. We also used a small amount of pure maple syrup to bring out the sweetness of the bread without the crazy sugar spike. We also did you a solid and gave you the recipe so you can make this yummy treat yourself!

Directions:

1. Preheat oven to 350° F.
2. Combine almond flour, coconut flour, pumpkin pie spice, salt, baking powder, and cinnamon in a medium bowl; mix well. Set aside.
3. Combine eggs and oil in a large bowl; mix well. Add maple syrup and pumpkin; mix well.
4. Add flour mixture to egg mixture; mix until just blended.
5. Place batter in small loaf pan that has been lightly coated with spray.
6. Bake for 35 to 45 minutes, or until toothpick inserted in the middle comes out clean.

It was so good, we made extra! A few pro tips: Use a smaller loaf pan so it cooks evenly throughout. You could make pumpkin muffins out of these by using a muffin pan.