Crock Pot Mexican Chicken

The one thing I love about crock-pot meals is they are easy to put together and leave on while you are at work. Who doesn't love to come home to dinner already cooked? Throw it together before you leave the house and cook on low for 8-10 hours. Bonus: leftovers can be saved for lunch the next day!

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 cup black beans
• 1 cup corn kernels (fresh/frozen)
• 1 small jar salsa
• 1 tbsp cumin
• 1 tbsp chili powder
• 2 cups cooked brown rice

*You can spice it up by adding jalapeños or fresh chili peppers*

Directions:

• Add to crock pot: chicken breast, beans, corn, salsa, cumin and chili powder. Mix and cook on low 8-10 hours.
• Serve with cooked brown rice

*For a creamier version, you can add 1/2 cup greek yogurt in the last 30 minutes of cooking*

Enjoy!

Dirty Dozen vs. Clean 15

Eating organic food all of the time can be expensive, I get it. But, there are some food in particular that if you can't buy everything organic, buy these 12!

Realistically, it's worth it to spend a little more on certain items to make sure that you are putting good food into your body. Pesticides kill "pests".... so if you think about it... what are those ingredients doing to you?

Possible symptoms of long-term pesticide exposure:

• Increased risk of cancer
• Developmental effects
• Organ damage
• Reproductive effects
• Neurological impairment

The 12 foods listed below are known as the "dirty dozen". These are the MOST contaminated with pesticides and chemicals!

Dirty Dozen

• Apples
• Celery
• Strawberries
• Peaches
• Spinach
• Nectarines (imported)
• Grapes (imported)
• Sweet bell peppers
• Potatoes
• Blueberries (domestic)
• Lettuce
• Kale/ collard greens

The 15 Least Contaminated the "Clean 15" are the items that are O.K. to buy non-organic.

Clean 15

• Onions
• Corn
• Pineapples
• Avocado
• Asparagus
• Sweet Peas
• Mangoes
• Eggplant
• Cantaloupe (domestic)
• Kiwi
• Cabbage
• Watermelon
• Sweet potatoes
• Grapefruit
• Mushrooms

21 Day Fix Nutritional info - My Days 1 & 2

Well, I have officially started my 21-Day fix journey this week! So many great reviews and transformations have been floating around, so I decided it was my turn to give it a try. I read a little bit about what to expect from the workouts and other reviews, that's why I decided to make a review as I go type of thing. 

I spend Sunday night reading the nutrition guide and reading up about the workouts. Your container allowance is based on a formula they supply you and once you have this number, you can determine how many containers you will be using per day. 

My range was 1,200 - 1,499 calories per day which allows me to have 3 green (veggies), 2 purple (fruits), 4 red (protein), 2 yellow (carb), 1 blue (nuts), 1 orange (nuts and dressing) 2 spoons (olive oil, nut butters).

From there, each container is broken down into what you can actually eat in each category. All of this information is included in the guidebook that comes with your packet.

Example:

3 times a week you also can replace 1 yellow container with a delicious beverage. Some options are milk, coconut water, fresh fruit juice and DING DING DING WINE! Yes, you can still have that yummy glass of wine while on the fix! Now granted you are replacing a yellow container, which for me I am allotted 2 a day, so on some days I will be ok with replacing one of my yellow for a glass of wine. Most likely, I will only do this once a week.

What does Shakeology count towards? 1 Red container, which is protein. For me, 1 container of Shakeology leaves me with 3 more red containers for the day. This is perfect because Shakeology is usually my breakfast meal and keeps me full for about 3 hours. 

You are also allowed to have treats which encompass 1 yellow container 3 times a week. AND something that got me excited was that you don't have to have the size of your treat fit in the yellow container. For example, if you tried to fit cookies inside the yellow container, it probably wouldn't work out so well.. lol SO with that said, yes you can have treats! Some recommended treats are potato chips, chocolate chips or chunks, dried fruit, etc. 

Recipes! There is a large section of this guidebook devoted to recipes that are fix approved. This is a great section because it gives you meal ideas, dressing ideas and Shakeology recipe ideas. You aren't left out in the cold trying to figure out what to eat and how to prepare meals. This book will help guide you along the way and provide great information and ideas!

This last section is a pretty big deal for me because I usually eat out at least 1-2 times a week. There is a section in the back of the book that gives you tips for eating out and how restaurant meals compare to portion and your container sizes. So, for example it will tell you that a cheese pizza is 1 yellow and 1 orange. So knowing that information, you can go back to your checklist and eliminated those containers for the day. 

The guidebook will become your bible for everything on the fix. I always have it with me or take pictures of the pages to know exactly what my choices are and where I'm at in the day. I keep a tally on my phone to what containers I have already had in the day, which helps me stay on track. There are Tally sheets in the back of the guidebook that you can also use, to track and mark off what you had for the day.

Day 1:

I had my Shakeology for breakfast and mixed it with Almond milk which is one yellow container and red right off the bat. My struggle is going to be with the yellow container. I am the CARB QUEEN! AND I REALLY like my Shakeology with almond milk. I am going to have to do some trial blends to see what else works for mixing my Shakeo with. I had a salad for lunch loaded with veggies with red wine vinegar and olive oil for my dressing. For dinner I had chicken over a little bit of pasta and for my snack I had a fruit smoothie.

Workout Day 1 Total Body Cardio: These workouts are 30 minutes long and Autumn packs a lot into those 30 minutes to really get you moving. This workout was fast paced, and high energy and wow was I sweating! lol I think the weights I used were a little too heavy, so I might have to adjust that next week, but overall, it was a GREAT sweat session. When I sweat like that, I know that I am getting a good workout. It was not easy, but Autumn coaches you through and you have to be in the mentality that you are going to do this! There are modified moves as well, which helps!

Day 2: 

I had my Shakeology again for breakfast with almond milk and a scoop of frozen cherries for my fruit. For lunch I had a salad and fruit again. For dinner I had chicken and a glass of wine! It was Friday so I celebrated with my 1 glass of red wine! It was yummy!

Workout Day 2 Upper Fix: I was really excited for this workout because I love upper body exercises and lifting. For my weights in this portion I used 10 lbs. I was pretty sore from yesterday, so I figured going to 15 wasn't a good idea for me today. I have to say that I am sore today, BUT that means that I am working and having sore muscles makes me want to push harder. It's kind of a love/hate feeling... but it really makes me crave more!

Today is lower fix and I think I need this now because I am feeling very tight in my booty and leg area. I need to stretch out and get on with lower fix. 

My day 4 will be Pilates which I imagine will be a little more stretching. Exactly what I need!

Day 5 will be Cardio Fix for a little extra sweating. YAY!

Day 6 is dirty 30. I am REALLY excited for this because I have heard a LOT about it. For many of my fellow coaches, this is their favorite workout.

Day 7 is yoga fix. I actually cheated and sampled this before I officially started (hehe) because I had a stressful day and wanted to unwind. This is a very relaxing workout. No crazy poses, everything is pretty simplistic.

So there it is... the Basic layout of the program. Time to get my game face on! You can follow my results over the next 21 days.

After I have successfully completed the program, I will be running a 21 day fix group for those interested in it. 

Stay tuned for more info on that!

The intimidating land of oatmeal

Oatmeal is a REALLY awesome thing to eat. It's healthy and is a great breakfast and snack option. But... if you are like me, the choices of oatmeal and how to make it and the different varieties...scare me. There is SO much to choose from AND I'm used to this:

Peaches and cream being my favorite lol. But in reality, this stuff is not the healthiest option and I was looking at the ingredients on the box the other day... and when I can't pronounce half the stuff on there, I get a little worried. SO this leads me to my oatmeal lesson. I wanted to learn more about it and I figured... why not share?

Know your oats:

1.Instant oatmeal is typically packaged in envelopes with sweeteners, flavorings and other additives. It takes almost no cook time, just the addition of hot water. This is the most processed oatmeal and tends to have more calories (due to added sugars) per serving than unprocessed oatmeal. It also tends to be lower in fiber.

2. Quick oats are processed to remove the outer bran for faster cooking. Less processed than instant oatmeal, these take minimal cook time (between 1 and 5 minutes).

3. Old-fashioned or "thick" oats are steamed and rolled flat. These oats take about 10-12 minutes to cook on the stovetop. They're higher in fiber and slightly less processed than quick oats.

4. Steel-cut or "Irish" oats are minimally processed and retain all the inherent fiber and vitamins of whole oats, but take longer (about 25 minutes) to cook. Unlike the flat oats or instant oats you're probably used to seeing, steel-cut oats are round in shape.

Now from this list.. which one is the best option? 

Always try and go for Steel-cut oats. This option is minimally processed and retains most of the "good stuff" that we need!

So lesson of the day: Stay away from peaches and cream oatmeal and anything else that is in a package. It is VERY processed and your not getting the nutritional value you should be getting. The best options: Old fashioned and steel-cut. You can take these oats and add tons of things to them to make delicious oatmeal! 

Here's a ton of recipe ideas. Most add fruit or something extra to spice it up a little bit. Let's face it, plain oatmeal is ultra boring! 

2 Tbsp dried cranberries, 1 Tbsp toasted pistachios, 1 tsp sugar (115 calories)

2 Tbsp raisins, 1 Tbsp chopped pecans, 1 tsp sugar (125 calories)

2 Tbsp dried cherries, 1 Tbsp chopped almonds, 1 tsp sugar (115 calories)

1/4 cup blueberries, 1 Tbsp chopped walnuts, dash of cinnamon (70 calories)

1/2 cup diced apple, 2 Tbsp dried cranberries (90 calories)

1/2 cup diced pears and 2 Tbsp dried cherries (100 calories)

1 Tbsp Nutella (chocolate-hazelnut spread), 1/2 a banana, sliced (150 calories)

1 cup diced apple, 2 Tbsp raisins, sprinkle of cinnamon (140 calories)

1/2 cup fresh or frozen blueberries, 1 Tbsp maple syrup,1 Tbsp chopped toasted walnuts (140 calories)

1/2 cup diced apple, 1 Tbsp raisins, 1 Tbsp peanut butter (165 calories)

1 Tbsp honey, 2 Tbsp raisins, 1 Tbsp chopped walnuts (175 calories)

1 Tbsp honey, 1 Tbsp peanut butter (160 calories)

1/2 sliced banana, 1 Tbsp peanut butter (145 calories)

1/2 cup sliced peaches, 1.5 tsp. brown sugar, 1 Tbsp sliced almonds, dash of vanilla extract (120 calories)

1/3 cup unsweetened applesauce, dash of cinnamon (35 Calories)

1/4 cup apple butter, dash of cinnamon and allspice (or pumpkin-pie spice), 1 Tbsp dried cranberries or cherries (170 calories)

1/2 cup sliced fresh or frozen strawberries, 1 Tbsp sliced almonds, dash of almond extract (75 calories)

3 Tbsp of your favorite fruit spread or preserves (80 Calories)

1 Tbsp dry-roasted peanuts, 1 Tbsp raisins, 1 Tbsp mini chocolate chips (150 calories)

1 Tbsp chopped dried banana chips, 1 Tbsp dry-roasted peanuts, 1 Tbsp raisins (120 calories)

1 Tbsp dried cranberries, 1 Tbsp raisins, 1 Tbsp chopped pecans (130 calories)

Italian oatmeal: 1/3 cup part-skim ricotta cheese, 1/2 cup diced tomatoes (125 calories)

What is your reason?

Everyone has a reason as to why they want to get fit.

What is your reason?

Bruschetta Chicken

You can basically call me a tomato addict and as you will see if you follow my blog, I make a lot of recipes with tomatoes. I love the taste of tomatoes and I love that they are packed with antioxidants and they are just plain yummy! There are two parts to this recipe. One for the chicken itself and one for the salsa topping.This recipe is great accompanied with rice or a veggie. Enjoy!

Ingredients:

Salsa Topping

• 6 medium Roma tomatoes, seeded and chopped
• 1/4 cup finely chopped fresh basil 
• 1/2 tsp sea salt
• 3 cloves fresh garlic, minced
• 1 tbsp balsamic vinegar
• 1/4 tsp freshly ground black pepper
• 1 tbsp olive oil

Chicken Breast

• 1 tbsp chopped fresh oregano
• 1 tbsp chopped fresh basil
• 1/2 tsp. chopped fresh thyme
• 1 tsp chopped fresh italian parsley
• 2 tbsp fresh lemon juice
• 2 tbsp balsamic vinegar
• 1 tbsp olive oil
• 1/2 tsp garlic powder
• 1/2 tsp fresh ground black pepper
• 1/4 tsp kosher salt
• 4 skinless, boneless chicken breast halves

Directions:

Salsa topping: Combine all ingredients in a medium bowl. Cover and chill until ready to serve.

Chicken breast: Combine all ingredients in a large ziplock plastic bag. Shake to distribute well, seal, and marinate in refrigerator for at least 1 hour.

Preheat oven to 350 degrees.

Remove chicken from bag and discard marinade. Place chicken in glass baking dish. Cover with foil and place in oven for 30-40 minutes or until chicken is thoroughly cooked. 

Serve with salsa on top; garnish with fresh basil leaves.

As a side, you can add brown rice or a vegetable of your choice. 

Fresh mozzarella on top is also an option.

Cucumber & Tomato Salad

This is a very refreshing and tasty recipe to have as a side dish to lunch or dinner. Oftentimes, I will just have this as my lunch with nothing else. It has a lot of good ingredients and it's Vegetarian and Vegan friendly!

Ingredients:

• 1 English cucumber, half peeled in alternating strips, sliced in 1/2 moons
• 1/4 small container ripe plum or cherry tomatoes, each cut in 1/2
• 1 tbsp chopped red onion
• 2 tbsp red wine vinegar
• 1 tbsp balsamic vinegar
• 1 tbsp lemon juice
• 2 tsp extra virgin olive oil
• 1 tbsp chopped fresh flat leaf parsley
• 1 tbsp chopped fresh basil leaves
• Himalayan salt (to taste) *I use kosher salt*
• Herbal seasoning (to taste)

Directions:

• Combine all ingredients in a bowl and toss well
• Enjoy!

 

*This only serves 1, so double or triple the recipe if you are making it for more*