Healthy Mac & Cheese Recipe

HEALTHY MAC & CHEESE RECIPE

Ingredients:

1 lb. dry whole wheat macaroni

1 tsp. olive oil

1 medium onion, chopped

2 medium red bell peppers, chopped

3 cups cubed butternut squash

1¾ cups low-sodium organic chicken broth

1 cup low-fat (1%) milk

2 Tbsp. low-fat (1%) plain Greek yogurt

1 cup shredded Gruyere (or Swiss) cheese

1 cup shredded sharp cheddar cheese

Sea salt and ground black pepper (to taste; optional)

Nonstick cooking spray

Finely chopped fresh parsley (for garnish; optional)

Preparation:

1. Preheat oven to 375° F.

2. Cook macaroni according to package directions. Drain and set aside.

3. Heat oil in large nonstick skillet over medium-high heat.

4. Add onion and bell peppers; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent. Set aside.

5. Combine squash, broth, and milk in a medium saucepan. Bring to a boil over medium-high heat. Reduce heat to medium; gently boil for 22 to 25 minutes, or until squash is tender.

6. Place squash mixture in a blender or food processor; cover with lid and kitchen towel. Blend until smooth.

7. Combine squash mixture, macaroni, onion mixture, yogurt, and cheeses. Season with salt and pepper if desired; mix well.

8. Place macaroni mixture in a 13 x 9-inch ceramic or glass baking dish that has been coated with spray. Bake for 25 to 30 minutes, or until sauce is bubbling.

9. Garnish with parsley if desired.

Tip: Blend small batches of hot liquids in blender or food processor since they expand during the blending process, therefore decreasing the chance of overflowing.

21 Day Fix Container Equivalents:

1/2 green

2 yellows

1 blue

A Mother's Treasure is Her Daughter.

We needed a little MOMMY/DAUGHTER time this week. Kennedy's behavior, hard work, attendance, and kindness at school deserved a special reward. And me? I just needed to fill my cup. Her smile and some alone time does it every time!!!! So we went to get our nails done at a local nail salon right behind our house!! We had such a nice time! We chatted, we laughed, and we picked out ALL of our favorite colors.

When I headed to the front to pay our bill, it suddenly hit me how doing simple treasures like this one were not possible just a few years ago. Up to our eyeballs in medical debt and scared ISH-less about our daughter's spinal condition, spending money frivolously like this was NOT in the budget. I would have felt guilty. I would have been trading out groceries or gas for the nail salon. Nail salons fell below the RED LINE.

The RED LINE?

Uh, it's this dreaded line that actually saved our financial future when there wasn't enough to go around. After completing Dave Ramsey's Financial Peace University (at home with borrowed CD-roms), we learned how to do a monthly budget. The only problem was, there wasn't enough coming in to pay what needed to go out. We paid our NECESSITIES first (groceries, gas, power, mortgage, diapers, formula) and then spread out what money we had left to every other debt (stupid retail credit cards with astronomically high rates, credit card bills we used to survive when I was between jobs and running around to medical appointments, and so on). Then, I drew the red line.

If there wasn't enough money to pay you, you fell below the RED LINE and I'm sorry, but you weren't getting paid. Did I feel awful about it? You bet! I felt sick about it! I lost sleep. I cried. I worried. (cue the depression and anxiety here)

But with the power of positivity (that I was thankfully born with), we pulled ourselves up by our boot straps. We stuck with the budget and little by little, we could send an extra $5 here and then when one bill was paid off, we snowballed that debt to the next debt and slowly (S-L-O-W-L-Y), the debtors below the red line began to disappear.

Fast forward several years and a lot of sacrifice has happened to make special moments like this nail salon to happen including: selling our house to pay a lower rent to free up cash flow, selling stuff (LOTS OF STUFF), getting really organized so I knew where my money always was, and some true HUSTLE! I'm so thankful to have married my passion (health, fitness, and PEOPLE) with something that I can earn an income at. It started as $30 a week and grew to $100 a week and even $500 per week at times. But it didn't just LAND in my lap. Oh no!

I worked, consistently. I worked when it was fun (people said yes, my challenge groups were full of excitement, women loved my recipes, they thanked me for my help, and so on) and I worked when it SUCKED (everyone said no, I felt like crap, I didn't have the motivation for myself let alone inspire others, and I felt like ISH about my body). But I worked. I kept going. I showed up. I showered my challengers with content and love and support.

I can't imagine my life without this gift now. It's definitely not always easy but I love it to the core and it's been a blessing to my family. Hard work pays off my friends! Don't give up. Don't give in!

***Beachbody does not guarantee any level of success. Success as a Team Beachbody Coach is dependent upon skill, hard work, and commitment.

When I Eat Like Crap, I Feel Like Crap.

TIME TO REGROUP!!!!

I got injured.

I got down.

I gave in.

Simple as that.

Now I feel like shit.

Truth.

But as I recover and pick myself up, though I am disappointed in losing some of my results, I am still proud that I am picking myself up. I'm still proud that I've lost 30 pounds and I know in my gut, that I can keep going! I have to! Why would I give in now? I have coaches counting on me, challengers counting on me, my hubby & daughter counting on me, and ME COUNTING ON ME!

I know what giving up feels like.

I'd like to know what it feels like to NOT give up.

Some Days She Joins Us

Some days she joins me. Some days she watches. Some days she is in another room doing her own thing. But, every day she knows that fitness is a part of my daily life. One day, it will be a part of her daily life too because she has watched it for years! She understands why we workout because we talk about it regularly. She sees that we are not obsessed or insane about it. She sees that we don't avoid it or hate doing it. She deserves a healthy life and I am very hopeful that we are giving her the tools she needs to believe in herself, have confidence in herself, and most importantly, to love herself.

Where are you focusing?

I have a genuine question for you. When you think about something you really want, let's say how much weight you want to lose or your dream job, what is it you focus on? For me, I've recently realized that I'm a big dreamer. I am! I love to set a vision for myself and I truly believe I can do it. I am confident, passionate, and incredibly positive. But one thing I haven't done a good job focusing on, is exactly HOW am I going to get there?

You see - I've been viewing my dreams through a telescope. And to be upfront, there's nothing wrong with that. It's important to see the big picture. It's important to have a WHY and an end in mind. It helps keep you going when things get tough. And right now, things are rough!

I've started back to work in my school job after having the summer off and have become inundated with referrals and new students to add to my caseload. I have new bosses and new expectations. I am fine with all of the above, but it certainly is stressful and new! Change always is. On top of that, I'm dealing with a DAMN back and hip injury that happened about 10 years ago and I'm just starting to wonder if hurting is going to be part of my daily routine. I don't want to accept that! I just can't but I'm not sleeping well because of the pain and I'm down on myself because I'm not getting closer to my personal fitness goals. On top of that, I feel like my business is taking a slide backwards. I'm questioning myself as a leader and feeling very scattered as a business woman/CEO.

With all of that on my plate, I could so easily throw my hands up! Throw in the towel. Say "you've given it a good run girl!" and move on. I sometimes get tickled to think about the extra free time I would have if I wasn't running a business on top of a family and full-time career. But then I'm reminded, reminded of me and my personality. I won't be able to sit still. I will want to find other ways to better my family's life financially. I'll miss helping people with their health & fitness. I know because I've quit before and I know what it feels like. I taught aerobics for ten years before giving it up due to injury and it wasn't long before I was on the hunt for something else to fill that passion for me! Coaching was definitely the right answer.

So my telescope lens has been very crucial in sticking it out when times are tough. I know deep down in my soul that I'm meant to do this and if I give up now, I'll always feel that void. I see what's possible and I don't see why I'm any less deserving than any other top-performing CEO out there!

But I have realized (through personal development), that I need to put on my microscope lens too. I can't forget about the DAILY actions that are required to get there. I have to hone in on my behaviors that will get me to my telescopic end goal. You see, goals are great. They are very important! But, instead of writing those down, today I'm choosing to write down my commitments instead. HOW am I going to get there? What am I willing to do? What do I have to change in order to make it? I need to stay HUNGRY and I need to be PRODUCTIVE!

I need to do what others are not willing to do! I need to do it with INTENSITY! That's what it takes! That's what I urge you to consider. Think about your goals, yes! But write down you commitments. Make the daily change and reflect on it daily. Did you do what you needed to do to be successful that day? Did you plan out what needed to be done ahead of time so when you sat down to do it, you didn't waste time searching? Ask yourself these questions!

Consider: telescope & microscope!

Rainbow Flatbread Pizza

Rainbow Veggie Flatbread Pizza

Total Time: 23 min.
Prep Time: 15 min.
Cooking Time: 8 min.
Yield: 1 serving

Ingredients:
1 6½-inch whole wheat pita (or whole wheat flatbread)
¼ cup marinara sauce, no sugar added
¼ cup shredded mozzarella cheese
½ cup halved cherry tomatoes
¼ cup chopped orange bell pepper
¼ cup chopped yellow bell pepper
3 Tbsp. chopped green bell pepper
3 Tbsp. chopped broccoli florets
2 Tbsp. chopped red onion

Preparation:
1. Preheat oven to 350º F.
2. Place pita on a large baking sheet.
3. Spread marinara sauce evenly on pita. Top evenly with cheese.
4. Starting at the edge of the pita, place an approximately 1½-inch circle of tomatoes around the edge of the whole pita. Continue with a 1-inch circle each orange bell pepper, yellow bell pepper, green bell pepper, and broccoli. Make sure each vegetable is touching the previous one. Place onions in the middle.
5. Bake for 5 to 8 minutes, or until cheese is melted.
6. Slice each pita into 4 slices. Serve immediately.

Tip: Look a marinara sauce that has an ingredient list that does not contain artificial sweeteners, additives, or preservatives.

21 Day Fix Color Correlations: 1 blue, 1 & 1/2 green, 2 yellow, 1/2 purple

Recipe compliments of Team Beachbody. Check out their site for more great recipes!

IN THE MOOD FOR TACOS

Oh my gosh - I've been craving tacos so I did some research and these are totally going on our meal plan next week. What do you think? Don't they look awesome! They are called Mexi Cal Tacos!

MEXI CAL TACOS

Ingredients:
2 Tbsp. nonfat plain yogurt
3 Tbsp. fresh lime juice, divided use
2 Tbsp. finely chopped cilantro, divided use
1 medium tomato, chopped
1 medium onion, chopped, divided use
1 medium jalapeño, seeds removed, chopped (optional)
2 Tbsp. olive oil
1 cup assorted vegetables (like sliced mushrooms, spinach, or marinated cactus)
1 (14-oz.) package firm tofu, crumbled
3 cloves garlic, crushed
1 tsp. chili powder (or chipotle seasoning, habañero seasoning, or cumin)
4 (6-inch) whole wheat tortillas, warm
1 cup shredded romaine lettuce
Fresh cilantro leaves (for garnish; optional)
4 lime wedges (for garnish; optional)

Preparation:
1. Combine yogurt, 2 Tbsp. lime juice, and 1 Tbsp. cilantro in a small bowl; mix well. Set aside.
2. Combine tomato, ¼ onion, jalapeño (if desired), and remaining 1 Tbsp. cilantro in a small bowl; mix well. Set aside.
3. Heat oil in large nonstick skillet over medium-high heat.
4. Add remaining ¾ onion; cook, stirring frequently, for 3 to 4 minutes, or until translucent.
5. Add vegetables; cook, stirring frequently, for 4 to 5 minutes or until crisp.
6. Add tofu, garlic, and chili powder; cook, stirring frequently, for 3 to 4 minutes, or until tofu is lightly browned and vegetables are tender-crisp.
7. Add remaining 1 Tbsp. lime juice; reduce heat to medium-low and bring to a gentle boil. Remove from heat.
8. Top tortillas evenly with lettuce and tofu mixture.
9. Drizzle with yogurt sauce; garnish with cilantro leaves and lime wedge. Serve with tomato salsa.

This recipe was from the Team Beachbody Website and I am a Team Beachbody Independent Coach! Join me in my next fitness challenge!

Following the 21 Day Fix meal plan? This recipe is 1 Green, 1 Yellow, 1/2 red, 1/2 blue/orange

Slow Cooker Chicken and Quinoa with Spring Vegetables

Total Time: 3 hrs. 56 min.
Prep Time: 20 min.
Cooking Time: 3 hrs. 36 min.
Yield: 8 servings, about 1 cup each

Ingredients:
1½ cups dry quinoa
1 lb. raw chicken breast, boneless, skinless, cut into 1-inch cubes
7 cups low-sodium organic chicken broth, divided use
4 cloves garlic, finely chopped
1 tsp. dried basil (or chives or parsley)
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
6 tsp. prepared pesto sauce
3 cups fresh or frozen peas
1 Tbsp. fresh lemon juice
2 tsp. olive oil
2 cups shredded (or grated) carrots
1 bunch asparagus, cut into bite-sized pieces (about 2 cups)
½ cup grated Parmesan cheese

Preparation:
1. Place quinoa, chicken, 4 cups broth, garlic, and basil in a 3-quart slow cooker. Season with salt and pepper if desired. Mix well and cover; cook on low for 3 to 3½ hours, or until chicken is not pink and quinoa is tender. The mixture will be very thick and sticky.
2. Remove lid. Add remaining 3 cups broth, 1 cup at a time, until mixture resembles the consistency of risotto. You may not need to add all of the broth.
3. Add pesto sauce, peas, and lemon juice; mix well and cover. Set aside.
4. Heat oil in medium nonstick skillet over medium-high heat.
5. Add carrots; cook, stirring frequently, for 2 to 3 minutes, or until carrots are tender-crisp.
6. Add asparagus; cook, stirring frequently, for 2 to 3 minutes, or until asparagus is tender-crisp.
7. Fold carrot mixture into quinoa mixture; mix well.
8. Top each serving with 1 Tbsp. cheese.

21 Day Fix Portions = 1/2 green, 1/2 red, 2 yellows, 1 tsp

Fellow Coach Tim Lost 58 Pounds And Gained $500

Tim Smoot lost 58.3 lbs. in five months with 21 Day Fix. He entered his results into the Beachbody Challenge, and won the $500 Daily Prize for April 23rd!

Tell us about your life before you started the program. How did you feel about yourself and your body?
Prior to this program, I felt okay. I didn’t really pay any attention to my body or conditioning. I ate what I wanted and how much I wanted, paying no attention to caloric intake or quality of food.

What inspired you to change your life and begin your transformation journey?
In early 2015, approximately February, I went to my doctor, and had some blood work done and a routine physical. She called for the results, and we reviewed them. I had borderline high blood sugar and my blood pressure was still high, although it was managed by my physician. A few months passed, I was tying my shoes and struggling to breathe (I have sleep apnea as well); that’s when I started thinking about my health and poor food choices.

What is the greatest challenge you faced before beginning the program? How did the program and Beachbody help you overcome that challenge?
My greatest challenge was just getting going with some kind of exercise routine. I spoke to a friend of mine, and he recommended CrossFit, Tabata training. I started that around the beginning of July with some success. I lost approximately 35 pounds in a month or so. My wife had been doing 21 Day Fix while I was doing CrossFit. She said I should try it, because I wasn’t getting the results I wanted. I told her: “No, that’s a girly workout geared for women, and I am going to stick with CrossFit.” We went on a week of vacation in Maine, where we did a lot of hiking, and I was still 300 pounds. Though challenging, I did alright but could do better. So when we got home from vacation, we started doing 21 Day Fix together, and we haven’t stopped yet. 21 Day Fix has changed my life more than physically.

What in particular did you like about the program you chose?
I really like the exercise routines and the results we are achieving.

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
I have lost 58.3 pounds of weight, built a lot of muscle, and gained a lot of confidence. I am in the best shape of my life. I played Division I football, and I wasn’t in this kind of shape. I am 46 years old and am below my high school playing weight.

How has your life changed since completing your Beachbody program?
Every aspect of my life has changed so much that I couldn’t type it in a month’s time.

Fix Friendly Carrot Cake Energy Balls

Ingredients:
1½ scoops Vanilla Shakeology
½ cup old-fashioned rolled oats
⅓ cup all-natural smooth almond butter
4 Medjool dates, coarsely chopped
¼ cup raw walnut pieces
¾ cup shredded carrots
½ tsp. ground cinnamon
¼ tsp ground cloves
¼ tsp ground ginger

Preparation:
1. Combine Shakeology, oats, almond butter, and dates in food processor; pulse until dates are incorporated.
2. Add walnuts, carrots, cinnamon, cloves, and ginger; pulse until just blended.
3. Roll into fifteen balls, about 1-inch in diameter each.

Fix Friendly Conversion = 1 Yellow

*Recipe Shared From Team Beachbody

EASY - make your own HUMMUS

Making your own hummus is not only healthy, but also super easy!

Ingredients:

• 1 (16 ounce) can garbanzo beans, drained and rinsed
• 1 tablespoon olive oil
• 1 medium red bell pepper, cut into 1/2 inch pieces
• 1 tablespoon tahini
• 1 fresh lime, juiced

• 1 1/2 tablespoons water
  
  
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon garlic powder
• **Blend all in food processor until smooth.

PB Oats

This was a super filling and super satisfying breakfast!

Steel Cut Oats

Pb

Bananas

That's it!

Would you eat this?

ARE YOU PREPARED?

As I got myself ready to get to Aldi yesterday, it occurred to me that my "old" way of heading out to shop was drastically different than my "new" way. Before I would head out with a few items on my list and just grab whatever struck my fancy. I would often come home without some of the things I needed and with plenty of things I didn't need. Then I would try to make a meal plan. I would either grab a snack while I was there to munch on during my drive home (all of 10 minutes) or pick up something from the drive thru on my way home and pretend as if I just wasn't prepared when I asked my hubby what he wanted. But I knew what I was doing...

Today, as I grabbed my shake and headed for the door I felt proud of the changes I've made. I'm nowhere near perfect. Just this last week I had one day that would make any of my followers cringe in a chocolate haze. But overall, I'm doing a lot better and I need to love myself for making those changes. This time I grabbed my list as my meal plan was already planned out. I grabbed my reusable bags because I'm feeling extra prepared today.

I got to the store and stuck to my list. I even stopped at a second grocery store because the first one was lacking a few of the ingredients I needed. I arrived home and put it all away for prep the next day. 

Now the goal this week will be to stick to all the meals I have prepped. The fridge in my garage is stuffed full of Rubbermaid plastic containers with meals clearly labeled. So when I want something not on the meal plan, I plan to ask myself which I want more: immediate satisfaction or long-term satisfaction. That is my question of the week for myself.

Here's to hoping this nutrition and mindset plan push me through a week I can be proud of.

22 Minute Hard Corps - Week 1 Complete

Today is my official REST DAY after completing WEEK 1 of the new program 22 Minute Hard Corps. Sitting still today and NOT working out is NOT easy for me. Arg! I admit, I love to workout. Fitness has always been a love of mine but it's been a totally different ball game with nutrition.

I like the nutrition program for 22MHC. If you are familiar with the 21 Day Fix meal plan, it's the same! Trainer Tony Horton gives tips on when to eat each color, but for my first week, I just aimed to eat according to the color-coded meal planning containers. And guess what...

After Week 1, I'm down 4 POUNDS - yes, F-O-U-R in seven days.

Woo! Woo!

What I like the most about 22MHC, is the workouts are FAST! 22 minutes to be precise. ;) If it's a cardio & core day, add another 9-10 minutes for the Core workout. There is very little rest time too. I'm covered in sweat when I'm done and feel as though I've given everything in my tank. I love that!

My favorite part is probably that I'm being pushed by real vets! When I think I can't do anymore burpees, I remember that these people on my screen have fought for my freedom. Think that won't push you? Think again

If you want to try this program with me, join my April Spring Training Challenge Group! It's actually only $10 with a month of Shakeology for the next few days!

Roasted Veggies?

Roasted Veggies?

Roasting is a tasty option for cooking a bunch of veggies at once. Yellow squash, sweet potatoes, and Brussels sprouts are sweet and delicious when prepared this way. Just chop, toss with a little olive oil, sea salt and pepper, and roast until tender and golden.

I generally roast at 425 degrees F. The high temperature ensures that the veggies will cook quickly; they'll brown on the outside, but stay tender on the inside.

Quantity Tip: veggies shrink when roasted so be sure to plan this when considering quantities for your hungry family!

I love to cook them as a side dish as well as an option to go IN recipes such as in pastas, on pizzas, or even in casseroles.

It's not all sunshine and roses...

I struggle with depression. There. I said it. It always seemed so crazy to me that a happy person could be depressed. I didn't recognize it as depression for a long time but now that I do, I do everything in my power to repress it through my own means. It finally made sense to me when someone described depression as no longer finding joy in the things you used to love to the point of giving some/all of them up.

Wow. I had done that. And was feeling that.

Here are a few tips that I regularly use to combat the signs of depression when they creep in and try to steal my satisfaction, happiness, hope, and productivity.

1. I've given the love of my life permission to tell me if he recognizes it in me before I do.

2. I workout! Post-workout endorphins lift me up.

3. I eat clean. The medicinal powers of nutrients and vitamins are proven to keep mild depression at bay but help all severity ratings naturally. Processed food is full of artificial ingredients, sugars, and chemicals that our bodies don't know how to deal with and our bodies do not react well.

4. I turn music UP (and sometimes I dance)! It feels good. Even sad songs help pull emotion out.

5. Fresh flowers bring me happiness! They are beautiful and just put a smile on my face.

6. I open the blinds and let the light in! Light is a natural form of anti-depressant.

7. I open the windows (when I can) to let fresh air IN! The sound of chirping birds, the smells of fresh-cut grass, the natural sunlight... Ah!

8. I journal with a pen and paper. No computer journaling for me! I prefer to put the pen to the paper and enjoy the act of actually hand-writing my way through it.

9. I organize. Something feels good about things having their own place in my home or office. I'm also much more productive!

10. If I've tried all of this and I'm not feeling the weight lifted off of me, I talk to my doctor. There's no shame in it.

If you had diabetes, would you take medication for it? Depression is not in your head. It's a mental illness and if you have it and need medication, don't be too proud to take it.

I am not a doctor and am only giving personal advice from personal experience. I am NOT giving medical advice. This is what has worked for me and I share it with you in an effort to help others like me.

Do you have tips that could help someone?

3 Day Refresh Cleanse Day 1 Review

3 Day Refresh Day 1 Review

I needed a FRESH START! I needed a cleanse. I ate more than I told myself I was going to this Christmas break, especially SUGAR! Arg!!!! I was not good about drinking my shakes because I was not at home and just could not get into a routine. That got my energy off, my cravings off, and worst of all - my digestion off.

Yea - like 3 days without going...er...you know! Ugh... Welcome to my world of IBS! I've suffered with it for 7 years and beat it for almost 2 by the blessings of Shakeology. After trying it three days in a row, I was finally, er... going, every single day. HALLELUJAH!!!!

But because I was off and my diet had sucked, I asked Nick if he would join me in doing a 3-Day Refresh by Beachbody. It's a gentle cleanse so you are NOT going to the bathroom every day. Day 1 is over. It was not easy but it wasn't awful.

I started the morning off with a 45 minute walk with a friend and a huge glass of water. We had Shakeology and a fruit for breakfast. Yum! I love chocolate! Easy - no worries. We later had herbal tea (peach, yum) and then a morning Fiber Sweep. I have to drink it FAST and COLD as the consistency leaves plenty to be desired. But I tell myself to drink as much as I can and that I only have to do it for 3 days. I can do anything for 3 days, right?

Lunch was a Vanilla Refresh shake. I hate vanilla so I added some pure coffee extract and that helped a lot! I also had half a banana along with peppers and onions sauteed in EVOO. Afternoon snack was celery and almond butter followed by a dinner of Vanilla Refresh (again) and broccoli with almonds, EVOO, and balsamic vinegar. Yum!!!

Around 10pm, the headache set in. I sat around wondering if I could do another day. I took some ibuprofen and a Zyrtec-D and hoped for the best. (I also ate 5 junior mints because I was thinking it was a sugar withdrawal headache. Last time I did the cleanse I cut out sugar and soda a week before I started. I did not do that this time and was paying for it. I highly recommend it.) I woke up feeling fine! Thank goodness! I didn't want to let myself down or any of my followers. I know they are counting on me.

Day 1 in the books and the next morning = DOWN 4 pounds already! Woah!!!! Now that's motivatioin to complete another day!