Wednesday, July 29, 2015

Black & White No Bake Cookies

Got this recipe from a fellow coach and these are a favorite in our house!!!! Like Dangerously good! When I make them I have to double this recipe or they're gone the same day. They're packed with protein,  antioxidants, and super foods and they actually freeze wonderfully with quick simple clean up. 

What you need:

  • 1 scoop chocolate Shakeology
  • 1 scoop vanilla Shakeology
  • 1 cup natural peanut butter
  • 1/2 cup honey
  • 1 cup quick oats

What you need to do:

  1. Melt peanut butter and honey in a medium sauce pan.
  2. Once melted, remove from heat.
  3. Add Shakeology, then oats and mix well with a rubber spoon.
  4. Spoon on to wax paper - form into balls and I flatten slightly with a fork.
  5. Optional - roll "cookie" into minced nuts or unsweetened coconut flakes.

Tuesday, July 28, 2015

Sweet Potato, Bacon, & Egg Salad


1mediumsweet potato(es), diced
8slice(s)bacon, diced
4tablespoon(s)dill, fresh, finely chopped
2tablespoon(s)mayonnaise, (you can make your own with this recipe)
2tablespoon(s)lemon juice
  • Place eggs in small sauce pan, cover with cold water, cover pan and place over high heat until just before boiling.
  • Remove from heat and let sit, covered, for 13 minutes.
  • Immediately rinse in cold water, peel eggs, dice and set aside.
  • Meanwhile, dice sweet potato.
  • Heat skillet over medium-high. When hot, add bacon and cook for 5 minutes. Add diced sweet potato and continue to cook until potato is tender and bacon is fully cooked.
  • In a small bowl, mix dill, mayonnaise and lemon juice.
  • Add eggs, sweet potato and bacon, and mix. Serve warm or cold.

Apple Breakfast Bake

This one is delicious, not too sweet and perfect to make the night before and reheat in the morning. Something so filling and delicious about warm apples, cinnamon, pumpkin...Oh my!!
Let me know what you think!
  • 3 apples, chopped
  • 3 bananas
  • 8 eggs
  • 1 cup almond flour
  • 1 can pumpkin
  • 1 can coconut milk
  • ¼ – ½ cup maple syrup, to taste
  • 1 tablespoon vanilla
  • 1 teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • ¼ teaspoon sea salt
  • ½ teaspoon baking soda
  • ¼ cup slivered almonds
  • ¼ cup coconut ribbons

Instructions Preheat oven to 425 degrees.
  1. Grease a 9 x 13 baking dish with coconut oil.
  2. Spread chopped apples in the baking dish.
  3. Combine bananas, eggs, almond flour, pumpkin, coconut milk, maple syrup, vanilla, cinnamon, nutmeg, salt, and baking soda in the Vitamix, and blend until smooth.
  4. Pour egg mixture over the apples in the baking dish.
  5. Sprinkle slivered almonds and coconut ribbons on top.
  6. Bake for 45 minutes to an hour or until the eggs are set.


Tuna Salad

Tuna Salad

Here’s what you need: 

6 cans (4-5 ounce) Tuna, drained

1/2 cup Homemade Mayo

1/3 cup Diced Pickles



Optional Ingredients: 

3 Boiled Eggs, diced

1 Apple, diced

Here’s what you do: 

1. Put tuna, mayo, relish and optional ingredients in bowl. Mix well.

2. Add salt and pepper to taste.

3. Eat with veggies, in a lettuce wrap, or as Jeremiah likes it, with a spoon!

Homemade Mayo

Once you make this, the possibilities that follow are endless. Turn it into an aioli, add some garlic, basil, roasted red pepper puree. Add some dill for a yummy dip!! Have fun!

**Secret for better tasting mayo, do not use extra virgin olive oil but instead use a light tasting olive oil, or a mild tasting oil such as walnut oil.  Also, try using a hand held mixer instead of a blender if your blender gets hot quickly which can mess up the emulsification process.
2 whole eggs or egg yolks
(I do both but I like it better with just the yolks)
2 cups light tasting olive oil or walnut oil
2 tablespoons apple cider vinegar
1 teaspoon yellow mustard
1 teaspoon sea salt
1/3 teaspoon cayenne pepper

In a blender, add the eggs, vinegar, and mustard and blend together well – leave the blender running and slowly slowly slowly  (did I say SLOWLY!!!) drop by drop or very slow drizzle add the oil.  BE PATIENT!!  Do not dump all the oil in quickly and give up!!  When the mixture begins to emulsify or thicken, only then can you be a bit faster about pouring in the olive oil but still take your time.  Turn the blender off once all the olive oil is in and the mayonnaise is thickened to your desired consistency.  Add the salt and cayenne pepper and mix well or blend again for another few seconds.
Now for the fun part – variations!!!  Always wait until after your mayonnaise is thick before you add seasoning but here is when you can get creative.  Add dried of fresh dill, fresh basil, or cilantro, garlic and onion, hot sauce, or even curry powder to make your own spreads, sauces and dips for just about everything as mentioned earlier in the post. Now, watch my video to see the fun twist that I put on our homemade mayonnaise!

Mash Up Casserole

Mash Up Casserole

This delicious casserole is perfect to make the night before and heat up for a warm quick, breakfast. Why mash up? Cause its just a bit of a mash up of our refrigerator. A little bit of everything in one. Its a hit with the whole family!

Here’s what you need: 

1/2 -2 cups ham, diced

1 head fresh broccoli, cut into small pieces

1 large sweet potato, diced

1 yellow onion, diced

2 dozen eggs



1 tbsp coconut oil

Here’s what you do: 
1.    Preheat oven to 375 degrees.
2. Sauté sweet potatoes and onions in coconut oil for 5 minutes.

3. Meanwhile scramble eggs into 9 by 13 inch pan and season with salt and pepper.

4. Add sweet potatoes, onions, broccoli and ham to eggs.


5. Bake casserole for 45 minutes. Enjoy!!

Monday, July 20, 2015

Exclusive CIZE test group


dance; workout; hiphop; fitness; cize
Are you tired of squats, lunges, push-ups, and boring cardio? Wanna sweat but hate push ups and sit ups? You're about to look forward to working out! Shaun T goes back to his dancing roots and makes losing weight an “experience.” You'll be LIVIN’ and SWEATIN’ to hot new moves and great music (seriously great music!)
And if you think you can’t dance, don’t worry. Shaun breaks down the routines, step-by-step, move-by-move, and builds them into a full dance workout. And at the end, you’ll get to "CIZE IT UP" to songs from Shaun’s playlist. You’ll be so focused on mastering the moves that for 35–40 minutes you’ll forget you’re actually burning fat and calories, and getting in the best shape of your life. I literally burned 600 calories in 30 minutes this morning and when it was finished I not only felt like I deserve to be in a music video, but I was drenched in sweat and didn't even realize it!
Here's a sneak peek of how Shaun T breaks down the moves into everyday steps anyone can do: 
This routine was 42 minutes, and even kept my 7 and 8 year old's attention. They learned the whole thing from start to finish and then of course, I got their "Cize it Up" round on video. Check out Jaxon and Ava:
Here's a little more about the program:
Program Length: 4 weeks
Workout Length: 35-40 minutes

Learning to dance with this four week program is so much fun, this amazing cardio workout won't even seem like work. CIZE truly is "the end of exercize."In each routine, Shaun breaks down the moves step-by-step, and builds them into a full dance sequence in just 35-40 minutes. Cize will have participants burning fat and calories while mastering dance moves. And it's all choreographed to the latest pop music to keep everyone energized and moving. Get a great workout while learning the kinds of dance moves seen in music videos and on dance shows. Stick with Shaun T and start dancing from day one!
And this past weekend at Team Beachbody coach Summit I got to hear from Shaun T why he created this program and what to expect:

And finally on Wed July 15, I spent 8 hours with the man learning how to teach CIZE Live, and hopefully by September I will be turning it up with CiZE at a local fitness club. Here's a clip of one of the routines we learned from Shaun that day. Wasn't perfect, but I was feeling great and soooo fun!

cize; dance; fitness; fun; shutupanddance; So are you ready? Join me and others who just wanna have fun! My Cize test group begins July 27th. You will get meal plans, entrance into my VIP private FB group, daily support, motivation, and encouragement, private CIZE live video conferencing, and meal planning tips. And as a BONUS, for the first 15 to enroll, I will be entering you in a drawing for your choice of a Fit Bit or a Ninja Blender!!! Fill out the application below to apply and I will contact you within 24 hours:

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Thursday, July 9, 2015

Clean/Paleo Zucchini Bread!

I've got a ton of zucchini to use up from the garden, so it was time to get creative! Zuchinni bread is a family favorite, so here's a cleaned up version that will still impress. Super moist and can be made in a loaf or pan!!

If you're feeling extra frisky, add some cocoa nibs or mini chocolate chips :)

Zucchini Bread 
Makes 1 standard loaf (or 12 muffins)

3/4 cup coconut flour
6 eggs, at room temperature
1/2 cup pure maple syrup
1/4 cup melted coconut oil
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
3/4 teaspoon baking soda
1 1/2 cups shredded zucchini, tightly packed

Preheat the oven to 350F and line a standard (9-inch by 5-inch) loaf pan with parchment paper. (If you’re making muffins, line a standard muffin tin with 12 baking cups.)
In a large bowl, combine the coconut flour, eggs, maple syrup, oil, vanilla, cinnamon, nutmeg, and baking soda and use a whisk to stir well, breaking up any lumps as you go. The batter will most likely be thicker than the cake-like-batter you’ve come to expect when making quick breads. Stir in the shredded zucchini then scoop the batter into the loaf pan, smoothing the top with a spatula. (Or divide the batter into the 12 lined muffin cups.)

Let me know what you think! I'm in love!

Monday, July 6, 2015

Do you live in extremes?

I like being impressive. Don’t you? I mean, who doesn’t like setting audacious goals and accomplishing something awesome?

No one doesn’t like that. Because challenging yourself and stretching your limits is exciting!
However, there is one side effect of this that tends to hold us back: a habit of living in extremes. My entire life I have been like this. I’m either all in or all out. I’m either exercising every day or sitting on the couch eating Oreos by the sleeve. I’m either hot or cold, on or off. There’s no in-between.

I always gravitate toward the extremes in my life—never resting in the safe middle of moderation. But the problem with this cycle is that when I’m on, I’m so on that it’s not sustainable. And when I’m off, I’m so off that I give up entirely.

We’ve trained ourselves to believe if we can’t do it all then we shouldn’t even try. A great example of this is trying to eat healthier. We’ve all eaten a huge cinnamon roll or half a box of doughnuts early in the day and concluded in our minds that we’ve already “messed up” so we should probably just gorge on pizza because the day is wasted. We throw in the towel and give up.
But if we want to maintain healthy and wise life choices for longer than a couple of weeks, we have to attempt something that’s neither exciting nor impressive: moderation. Some is always better than none.

I had a friend say a great line to me once: “A 20-minute walk is better than not going for a four-mile run.” Good point. And today, I wanted to clean my entire house and do 4 loads of laundry. I only got half of it cleaned and only managed 2 loads. This moderation thing is a daily struggle for many of us.
So if you’ve messed up your diet or don’t have time to go to the gym to get a “good workout,” that’s okay. Don’t give up. Make a better choice for the next meal and do a few pushups in your living room while watching TV. I’ll finish the laundry tomorrow and get the house cleaned one room at a time, a little at a time. It’s not as impressive, but at the end of the day, some is always better than none.

Need a little more accountability to help you find that middle ground. To help you balance busy and trying to get healthy?? Join my next online accountability group.

Apply below:

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