Spaghetti Squash Lasagna

This sinfully delicious Spaghetti Squash Lasagna is made with all-natural marinara, ricotta cheese, grated Parmesan cheese, and healthy spaghetti squash.

Prep Time 15 mins

Cook Time 1 hr 17 mins

Servings 4

INGREDIENTS 
1 small spaghetti squash (approx. 3½ to 4 lbs.)
Nonstick cooking spray
4 cups all-natural marinara sauce (no sugar added)
3 cups ricotta cheese
1 cup grated Parmesan cheese
2 cups ground meat of choice (beef, chicken, turkey)
1 cup mushrooms
1 cup chopped onions
¼ cup finely chopped fresh basil (optional)

INSTRUCTIONS

1. Preheat oven to 375° F.
2. Line large baking sheet with parchment paper. Set aside.
3. Cut spaghetti squash in half lengthwise. Remove seeds and membrane.
4. Place spaghetti squash, cut side down, on baking sheet. Bake for 40 to 45 minutes, or until tender. I like to drain it so its not so watery after baking. (You can also use the microwave or Instant Pot to cook the spaghetti squash).
5. Reduce oven temperature to 350º F.
6. Scrape spaghetti squash flesh into stringy noodles.
7. Lightly coat 4-quart baking dish with spray.
8. Evenly layer half spaghetti squash, half marinara sauce, and half ricotta cheese in baking dish. Repeat with second layer.
9. Evenly top with Parmesan cheese.
10. Bake for 30 to 32 minutes, or until golden brown and bubbly.
11. Garnish with basil (if desired)

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Easy Ground Beef Stir-Fry

Quick and easy. That's my motto during the week. Even when I plan and prep on Sundays, I still want fast weeknight meals. Kids activities, busy schedules, and a commitment to go to bed early, don't give me time to make complicated meals with lots of ingredients! I love this recipe not only because it's easy, but because my family thinks it's delicious!

INGREDIENTS
2 tablespoons ghee (or butter)
1 pound ground beef
2 cloves garlic, minced
1/2 yellow or white onion, sliced (I cook this separately because my husband doesn't like onions)
2-3 celery stalks, sliced
2 carrots, peeled and sliced (or 10 baby carrots cut in half)
1 small head broccoli, chopped (I buy pre chopped broccoli florets)
1/2 teaspoon minced ginger (use fresh or we love The Ginger People Brand)
1/3 cup low sodium soy sauce (use cononut aminos for Whole30 option)
juice of 1 lime
kosher salt, to taste
ground pepper, to taste
1/2 teaspoon crushed red pepper (optional)

INSTRUCTIONS

1. Melt butter/ghee in large skillet or wok over medium heat. When hot, add garlic and onion. Cook for about 3 minutes.
2. Add broccoli, carrots and celery. Stir.
3. Add ground beef and a little salt. Brown the beef, breaking it apart with a wooden spoon, until cooked through. About 10 minutes.
4. Drain your stir fry to get any excess liquid from beef.
5. Return stir fry to skillet over medium heat. Add your minced ginger, soy sauce (or coconut aminos), juice of lime and crushed red pepper. Stir to mix all ingredients together. Cook until most of your liquid has soaked up, about 5-10 minutes.

NOTES
I love to serve mine over a bed of jasmine rice, quinoa or cauliflower rice!

0

Zucchini- Sweet Potato Pancakes

Pretty proud of these zucchini-sweet potato pancakes I made this morning!! So yummy! Can barely taste the zucchini, and so I know I'm getting in my veggies. Best of all, they fit right into my 80 day timed nutrition and fitness program!!

21 Day Fix container equivalent: 💚❤️💛and a tsp!!

INGREDIENTS

1 cup shred zucchini
2 eggs
1/2 cooked mashed sweet potato
1/2 tsp of cinnamon
1/4 tsp nutmeg
1 tsp almond butter

DIRECTIONS
1. Sauté shredded zucchini until water is out (or microwave it for 2 minutes and drain water)
2. Put cooked zucchini, eggs, and cooked, mashed sweet potato, cinnamon, and nutmeg in blender.
Blend until smooth.
3. Pour into skillet 2 or 3 pancakes at a time. Cook both sides.
4. Microwave 1 tsp almond butter and drizzle over pancakes

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Instant Pot Ground Beef Butternut Squash Stew

I <3 <3 <3 my Instant Pot!
It may be the best small, kitchen appliance I've ever bought, and it's definitely in my top 10 kitchen gadgets. I meal prepped my breakfasts and lunches this week, but I purposely didn't prep my dinners, because I have an Instant Pot.
However, I did PLAN my dinners. On the menu for tonight: Ground Beef Butternut Squash Stew.......and I started with frozen beef!!!
To be fair, I did buy pre-cut butternut squash, but everything else, I just made tonight. From start to finish, it took 40 minutes!
Sharing the recipe with you:

21 Day Fix container equivalents:

1 Red

1 Green

INGREDIENTS

1 tsp. olive oil
1 lb. raw, frozen, lean ground, beef
1 shallot minced as small as I could (because my husband doesn't like shallots)
1 red bell pepper, chopped
4 cloves garlic, chopped
1 can chopped tomatoes (low sodium)
1 cup low sodium, organic, beef broth
1 bay leaf
1 TBSP thyme
1 TBSP rosemary
1 tsp. sea salt or pink Himalayan salt
1 tsp. black pepper
2 cups cubed butternut squash
1⁄4 cup chopped flat leaf parsely

PREPARATION
1. Turn on Instant Pot "sauté" function and heat olive oil.
2. Add shallot and bell pepper; cook, stirring frequently, for 4 minutes until onions are translucent.
3. Add garlic; cook, stirring frequently, for 1 minute.
4. Add frozen beef, tomatoes, broth, squash, herbs, salt, and pepper.
5. Turn off sauté function.
6. Cover, turn QR valve to "sealing" and set to "pressure cook" for 25 minutes.
7. After 25 minutes, do a slow quick release, and let sit for about 5 minutes.
8. Uncover, remove bay leaf; serve topped with parsley.
9. If I had cauliflower rice, I would have topped it with the stew, but we ate it as is, with some sautéed spinach.. 

DELISH!!

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Butternut Squash Mac & Cheese

I don't know about you, but I could live in a house made of cheese, oh, and pasta!!

Sticking to a healthy diet does not have to mean living a life without mac and cheese! I don't sacrifice my love of food. This family friendly recipe is from the Double Time recipe booklet, and the rich and creamy macaroni and cheese casserole tastes as good as the original, but wouldn’t wreck your healthy eating! It has less than 300 calories per serving and 15 grams of protein! The recipe makes 10 servings, so it can feed a hungry family or make several servings for healthy meal prep. It is also compatible with the 21 Day Fix, and the portion fix meal plan.

This recipe boasts two types of cheese – yes, real cheese! – sharp cheddar and Gruyere. The secret is using extra-flavorful cheeses, so a little bit goes a long way. They blend with a silky butternut squash puree to create an intensely flavorful sauce. Then, the added peppers, onions, and a sprinkling of parsley to make the dish even more tasty and nutritious.

Serves 10
Container Amounts
½ Green
2 Yellows
1 Blue

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

INSTRUCTIONS

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.

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Hearty Beef and Butternut Squash Stew

Perfect for fall with cooler temperatures approaching, this stew warms me up and tastes like comfort food, all while maintaining my 21 Day Fix Extreme nutrition plan!

Makes 6 servings, approximately 11⁄4 cups each

INGREDIENTS

1 tsp. olive oil

11⁄2 lbs. raw, lean beef, boneless, stew meat, cut into 2-inch cubes
1 medium onion
1⁄2 green bell pepper, chopped
1⁄2 red bell pepper, chopped
4 cloves garlic, chopped 

2 medium tomatoes
1 cup low sodium, organic, beef broth

1 bay leaf
1 tsp. sea salt or pink Himalayan salt
1 tsp. black pepper
2 cups cubed butternut squash
1⁄4 cup chopped flat leaf parsely

PREPARATION

1. Heat olive oil in sauce-pan over mediu-hight heat.
2. Add beef; cook, stirring frequently, for 4 to 5 minutes, or until beef is brown.
3. Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent. 

4. Add garlic; cook, stirring frequently, for 1 minute.
5. Add tomatoes, broth, bay leaf, salt, and pepper. Bring to a boil.
6. Reduce heat to medium-low; cook, covered, for 40 minutes.
7. Add squash; cook, stirring occasionally, for 8 to 12 minutes, or until sauce has thickened and beef is fork-tender.
8. Remove bay leaf; serve topped with parsley.

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0

Chicken Pesto Stuffed Spaghetti Squash

PASTA IS LIFE!!! Yep, I said it.

I follow a meal plan where I can't eat most grains (to lower inflammation in my body), but I can't live without pasta! I was born in Italy, grew up there for a few years, and still have family there. Pasta is like water to me, it is in my genetic make up! It's a matter of survival.

So, I got creative. I already eat lots of zucchini noodles (zoodles), but sometimes I need a change. So, this time, I satisfied my cravings with this delicious, cheesy dish. It tasted like comfort food, but with fewer calories, using spaghetti squash as a pasta substitute. This recipe says it yields 4 servings, but you know what? I ate TWO!! No shame, here. It's packed with lean protein and veggies. I doubled the recipe and had it the next day for lunch, and it was just as delicious. This one's a winner!

Chicken Stuffed Spaghetti Squash

Ingredients:
2 small spaghetti squash
1 lb chopped chicken (can also use ground chicken or turkey)
1 onion, chopped
2 large handfuls of spinach
6 TB basil pesto
1/4 cup grated parmesan cheese
2 TB whole milk ricotta cheese
1 cup low moisture part skim mozzarella
2 TB chopped fresh basil
2 tsp olive oil
salt and pepper

Directions:
1.Preheat the oven to 425 degrees F.
2. Split the squash in half (lengthwise) with a sharp knife and scrape out the seeds.
3. Line a tray with aluminum foil and season the inside of the spaghetti squash with a light drizzle of olive oil, salt, and pepper. Place squash flesh side down and roast for 25 minutes.
4. Remove tray from oven and use a fork to scrape out the squash into long threads.
5. While the squash is baking, heat 1 TB olive oil in a large nonstick skillet over medium-high heat. Add the chicken. Season with salt and pepper to taste and cook until chicken is no longer pink.
6. Transfer to a bowl.
7. Turn the heat down to medium and add the remaining TB of olive oil to the skillet. Add the onion and cook until tender, stirring frequently, about 5 minutes. Add the spinach and wilt, about 2 minutes.
8. Add the chicken and spaghetti squash strands to the pan. Sir in the pesto and ricotta, cook until heated through, about 1 minute.
9. Scoop the spaghetti squash mixture into the squash shells and top with evenly divided parmesan cheese, fresh basil, and mozzarella cheese.
10. Return to oven and heat until cheese is melted and bubbly.
Enjoy!

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Spiced French Toast with Bananas and Pecans - 21 Day Fix

Delish Spiced French Toast with bananas and pecans that won't knock you off track with your health and fitness goals!! Straight out of the Country Heat recipe guide!!

You know what that means? It means it follows the 21 Day Fix container meal plan, so it's compatible with that program, as well as Cize, Core De Force, Hammer & Chisel, Insanity Max: 30, and 22 Minute Hard Corps!! So, whatever program you're doing, this recipe will work!

CONTAINER EQUIVALENTS

1 yellow

1/2 purple

1/2 red

1/2 blue

1 tsp

Makes 4 servings

INGREDIENTS
4 large eggs

1/4 cup unsweetened almond milk

1TBSP pure maple syrup (I used honey, I don't like maple syrup.

1 tsp. Pumpkin pie spice

4 slices low-sodium sprouted whole grain bread (use gluten free bread to make it gluten free)

2 tsp.extra virgin coconut oil

1 large banana, sliced

1/2 cup chopped, raw pecans 

INSTRUCTIONS
1. Combine eggs, almond milk, maple syrup, and pumpkin pie spice in a shallow dish. Whisk to blend.

2. Soak each slice of bread and egg mixture for two minutes, turning halfway.

3. Heat oil in medium nonstick skillet over medium heat.

4. Add bread; cook for 2 to 3 minutes on each side, or until golden brown.

5. Top of each slice evenly with banana and pecans; serve immediately.

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Lemon Chicken Spaghetti Squash

This spaghetti squash dish is gluten free, dairy free, paleo, and a healthy and light meal to keep you on track! Feel free to add mushrooms, or zucchini, and substitute chicken sausage for the chicken! Sprinkle some parmesan on top to really take it to a savory level.

Lot's of different possibilities to make it!

INGREDIENTS
1 spaghetti squash
Olive oil
Sea salt, to taste
Black pepper, to taste
2 chicken breast, cut into 1-2 inch pieces

For the sauce:
1 medium yellow onion, diced
4 cloves garlic, minced
3 cups cherry tomatoes, halved
½ teaspoon sea salt
¼ teaspoon black pepper
½ lemon, juiced
1 cup chicken broth
8 ounces baby spinach

PREPARATION

1. Preheat oven to 375˚F/200˚C.

2. Poke several holes into the spaghetti squash. Microwave on high for 5 minutes.

3. Cut squash in half along the holes. Remove seeds with a spoon. Drizzle squash with olive oil, and season with salt and pepper.

4. Place squash upside down on baking tray and bake for 40 minutes until soft. Let cool.

5. Using a skillet, cook the chicken breast on medium-high heat with a little olive oil for 6-8 minutes until the chicken is golden brown and cooked through. Remove chicken from the pan and set aside.

6. Sauté onion for a few minutes. Add garlic and cook for a minute. Add tomatoes and cook for a couple minutes. Cook until onions are translucent.

7. Add lemon juice and chicken broth, and cook until the liquid partially reduces, about 20 minutes. Add chicken and cook for 2 minutes. Add spinach and cook for 2 minutes.

8. Using a fork, shred the inside of the squash.

9. Pour sauce over the squash. Serve immediately.

10. Enjoy!

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Chocolate Peanut Butter Balls - 21 Day Fix/FIXATE

Who can resist peanut butter and chocolate? (Answer: No one.) It’s a magical combination that hits all the right flavor notes, even if you don’t have a sweet tooth.

Thanks to Autumn Calabrese and her professional chef brother Bobby, you can have your peanut butter and chocolate and eat it, too — their recipe for Peanut Butter Chocolate Balls are the bomb. These kid-approved mouthfuls of sweet, snacky goodness are fun to make and even more fun to eat.

And kids of all ages can enjoy these: They’re the perfect finisher after a family dinner or a holiday, like Christmas or Valentine's Day!
Luckily these treats won't put you off track for your health and fitness goals, because they are perfectly proportioned for a healthy combo of delicious and nutritious.

Serving Size: 1 ball = 1 yellow and 1 tsp according to color coded portion control plan

INGREDIENTS

Parchment Paper
1 cup all-natural creamy peanut butter (only ingredient should be peanuts)
1 Tbsp cornstarch (I used GMO-free)
3/4 cup coconut flour
2 Tbsp pure maple syrup (I used stevia)
8 oz semisweet chocolate (62% cocoa or higher)
2 tsp extra-virgin coconut oil, unrefined
Directions:

INSTRUCTIONS

1. Line a large baking sheet with parchment paper and set aside. 
2. Combine peanut butter, cornstarch, coconut flour, and maple syrup in a medium bowl. Blend well with a spatula. The mixture will turn in to a dough.
3. Shape dough into 24 1-inch balls. If dough is sticking to your hands, spray your hands with a little coconut oil spray. Place each ball on the prepared baking sheet and stick a toothpick in the center of each ball. Place in refrigerator for approximately 20 minutes. 
4. When peanut butter balls are ready, place chocolate and 2 tsp coconut oil in a microwavable bowl. Heat in microwave at 50% power in 30 minute increments until chocolate is just melted. Be sure not to burn the chocolate. 
5. Remove balls from the refrigerator. Hold each ball by the toothpick and dip into chocolate, swirling to coat. Use small spoon as needed to help coat each ball. Return to baking sheet and repeat until all peanut butter balls are covered. 
6. Place baking sheet back in refrigerator for at least 1 hour or until chocolate is hardened. 
7. Store in an airtight container in refrigerator or freezer. 

Tips:

*You can also melt the chocolate in the microwave (This is what I did). Place morsels and oil in microwave-safe container. Microwave on 50 percent power for 30 seconds; stir. Microwave for an additional 30 to 45 seconds or until just melted. Do not overcook.

*To prevent the balls from sticking to your hands when you roll them, lightly coat your hands with nonstick cooking spray. (I just used a cookie scoop and not my hands).

*You can substitute the peanut butter for almond or cashew butter, or even sunflower seed butter to make them nut free.

1

Easy Chicken Noodle Soup - Fixate Style

Always warm, comforting, and good for helping to cure a cold, chicken soup is a staple! Made with whole, clean ingredients this recipe is from Autumn Calabrese's Fixate Cookbook and it fits perfectly into the 21 Day Fix or any nutritious meal plan.

Serves 4 (1 1/2 cups each) Prep Time: 15 min. Cooking Time: 20 mins.

21 Day Fix Container Equivalents (per serving): 

1 Red

2 Green

1 1/2 Yellow

INGREDIENTS

2 tsp. Olive Oil
1/2 cup chopped onion
2 cups sliced celery (about 4 medium stalks)
4 cups low-sodium organic chicken broth
3 cups chopped rotisserie chicken breast, boneless, skinless
1 1/2 cups sliced carrots (about 3 medium)
1 tsp. dried oregano leaves
1/2 tsp. sea salt (I use himalayan salt)
1/2 tsp ground black pepper
1 1/4 cups dry whole wheat pasta (like penne, rotini, shells, or farfalle) I used gluten-free brown rice and quinoa blend shells I bought at Trader Joe's.
1/4 cup chopped fresh cilantro

INSTRUCTIONS

1. Heat oil in large saucepan over medium heat.
2. Add onion and celery; cook, stirring frequently, for 5 minutes, or until onion is translucent.
3. Add broth, chicken, carrots, oregano, salt, and pepper. Bring to a boil. Add pasta, reduce heat to low; gently boil for 10 minutes.
4. Sprinkle chopped fresh parsley or cilantro on top before serving

NUTRITIONAL INFORMATION (per serving): Calories: 357 Total Fat: 8 g Saturated Fat: 2 g Cholesterol: 96 mg Sodium: 518 mg Carbohydrates: 25 g Fiber: 5 g Sugars: 5 g Protein: 44 g

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Cranberry Crumble Bars

I LOVE coffee cake or crumble bars. I always notice them in coffee shops and bakeries. Sometimes, I'll treat myself to one, but most of the time I leave them in their glass case, because pastries like these are notoriously packed with calories, fat, and processed sugar.

Making your own can cut down on those not so nutritious ingredients, and this cranberry crumble bars recipe is a healthier take on these mouthwatering treats. The base is made from gluten-free oats and almond meal, with coconut sugar (my new find), and coconut oil replaces butter. The result is a much more wholesome pastry crust, that tastes truly indulgent.

The filling is made from chopped cranberries and orange, a delicious pairing, and a sprinkling of coconut sugar takes the mixture sweetens the two. TIP: cranberries (and their juice) can stain quite easily. I suggest wearing an apron and making sure you wash your hands and cutting board right after use. Don’t wear your favorite white t-shirt to make this recipe!

The process for making these cranberry crumble bars would work just as well with other fruits, such as apples, blueberries, or even strawberries. I especially love the cranberry combination at this time of year, but feel free to experiment once you get the hang of it!

Container Equivalents
1½ Yellow
1 Blue
1 tsp.
Cranberry Crumble Bars
Serves: 12 servings, 1 bar each

Ingredients:
Parchment paper
Nonstick cooking spray

For Crust:
1 cup dry old fashioned oats, gluten-free
1 cup whole raw almonds (or 3/4 cup almond meal)
¼ tsp. sea salt (or Himalayan salt)
3 Tbsp. coconut sugar
¼ cup + 1 Tbsp. extra-virgin organic coconut oil, melted

For Filling:
3 cups coarsely chopped cranberries
¼ cup 100% orange juice
1 Tbsp. finely grated orange peel (orange zest)
2 Tbsp. coconut sugar
1 Tbsp. cornstarch, preferably GMO-free

For Topping:
3 Tbsp. coconut sugar
2 Tbsp. gluten-free all-purpose flour
¼ cup dry old fashioned oats, gluten-free
1 Tbsp. + 1½ tsp. extra-virgin organic coconut oil
Instructions

1. Preheat oven to 350° F.
2. Line an 8 x 8-inch pan with parchment paper. Lightly coat with spray. Set aside.
3. To make crust, place oats, almonds, salt, and sugar in food processor (or blender); pulse into a fine meal. Make sure no large pieces remain.
4. Add oil; pulse to mix. It should form a loose dough that sticks together when squeezed between two fingers. Add more oil if too dry.
5. Spread oat mixture into prepared pan. Press into an even layer with your fingers or a flat object (like a drinking glass).
6. Bake for 15 minutes. Increase heat to 375º F. Bake an additional 5 minutes, or until crust is fragrant and edges are slightly golden brown. Set aside.
7. Reduce oven temperature to 350º F.
8. To make filling, heat cranberries, orange juice, orange peel, sugar, and cornstarch in medium saucepan over medium heat, stirring frequently, for 5 to 7 minutes, or until bubbly. Set aside.
9. To make topping, combine sugar, flour, oats and oil in a small mixing bowl; mix with fork until mixture resembles coarse meal. Set aside.
10. Add cranberry mixture to crust; cover evenly.
11. Top with crumble topping; cover cranberries evenly.
12. Bake for 15 to 20 minutes, or until cranberry filling is warm and bubbly and topping is golden brown.
13. Cool completely for 1 to 2 hours. Lift parchment paper from pan; cut into 12 bars.

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Meal planning for successful weight loss - UPDATED!

When I first started as a coach, I wrote an overview of how to meal plan. But now, as I've gotten more experience, and even taken some nutrition courses, I have expanded that blog post to give you more tips to help you create your own meal plan. How do you get dinner on the table, week in and week out, without getting bored? How do you stay energized and engaged with the act of cooking at home? Here are fifteen of my best and most universal tips for learning how to plan your meals.

What do I mean by Meal Planning?
It's whatever way you organize yourself to cook a meal, whether that's breakfast, lunch, or dinner. It is the plan you make before you shop. Some people plan a month in advance, freezing neatly-labeled packets of soup and stew. Others wing it, shopping for that evening's meal at the farmers' market and picking up whatever looks good to them. Meal planning is a really personal thing. What works for you may not work for me. The goal, I think, is to find a process that is both enjoyable and effective.

One of the things I enjoy is reading through cookbooks, clipping recipes from blogs and websites, and taking some time to anticipate cooking. I think this is an important part of meal planning. Meals aren't just solutions to the problem of needing to eat; making a meal is also an expression of creativity — even if it's just cutting a PB&J sandwich into a new shape. Find ways to inspire yourself and to look forward to cooking. That's the spirit that animates this whole endeavor.

There's no right way to plan your meals; you should just do what is effective for you. I read over ten ways of gathering and organizing recipes. Your way may be messier and less elegant than you like, but if it works, why worry? Don't spend too much time looking for the most perfect and impeccably-maintained system. The system is just the tool. The point is the meal. Well, really, it's people, and enjoying good food with them and nourishing oneself.

This list of tips is all over the map — there are plenty of ideas here for getting more organized and helping yourself think ahead. Others are to just jog your memory and help you get inspired to dream up meals you'd love to eat.

Getting Inspired

1. Spend time each week looking for recipes. This may feel like an indulgence, but just let yourself do it. Browse blogs and websites for recipes that look delicious. Hang out on Pinterest, look at the recipes on my Healthy Eating page. Pile up some cookbooks and reach for the sticky notes. Get inspired! Once you have recipes you like, then you can rotate them from week to week.
2. Create a place to save recipes, and keep it SIMPLE.
   Do whatever works for you. Don't get caught up in a system, just use whatever works best and most easily. Personally, I like Pinterest because it's easy to visually browse what I've saved.
   
3. Ask your partner, family, and roommates what they like to eat.This might sound obvious, but it's easy to get caught up in our weeks and forget to ask our households what they would like to eat. I get extra inspired, too, when I feel like I'm cooking a meal as a gift — trying to please and delight the palate of someone I love.
   
4. Check the weather.
   Again, you may say, duh, but seriously. Right now, the weather is changeable in many parts of the country. Look at the weather forecast, and try to predict if you're going to be in the mood for soup (or grilled shrimp salad!) on Friday.
   
5. Keep a meal journal or calendar. 
   One of my best inspirations is my own record of things I've cooked in the past. Take a look at what you were cooking a year ago, two years ago. It's a good way to remember things you used to cook, and still love. I have an extra calendar I got as a freebie from a bank. I just write down the meal every night so I can easily recycle it through my future meal plans. Now I have a year's worth of meals to choose from!
   

Getting Organized

6. Start a calendar.
   Now that you're getting inspired in what to eat, start a calendar of what you'd like to cook over the next few days or few weeks. It can be as organized as a Google Calendar, with notes on each day for that day's menu. Or you can just jot notes to yourself in the corner of your laptop screen, or even a sheet of notebook paper. The important thing is to write it down. I use Google Docs for my meal plans. Here is a sample of one of my 21 Day Fix weekly meal plans.
   
7. Go with theme nights (soup night, pasta night, beans, taco Tuesday, Italian night, Mexican night....).
   Some readers found it really helpful to have a theme night each week. Monday is pasta, Tuesday is fish, Wednesday is tacos. This doesn't work for everyone, but it may be especially helpful for those with kids. See if they want to get involved with planning their favorite tacos one week, or suggesting soups for the next month. Keeping the focus narrow will help you and your household make quick recipe decisions.
   
8. Choose a shopping day and make a shopping list. Those who have success in meal planning shop very purposefully. They look at their recipes and make a shopping list. Some of the meal planning and recipe-saving services let you do this easily, extracting ingredients from the recipes you have saved.
9. Check what's on sale.
   Some folks really like to organize their meals around sales. Is organic chicken a dollar off this week? Or canned chickpeas? Check out your grocery store circular and adjust your meal plan or shopping list a bit.
   
10. Plan for leftovers.
    Most of us have at least some tolerance for leftovers. I regularly cook one or two big healthy meals or crockpot recipes at the beginning of the week and eat off them all week long for lunch. Some people can only eat leftovers for a single night. Either way, try to make your cooking always do double duty. Make a little extra of everything, and if you don't want it right away, freeze it.

Getting it Done

11. Prep food as soon as you get home from the store.
Wash and dry lettuce. Chop onions. Roast vegetables. Brown ground meat to put on past, rice, or salads. Slice cucumbers, celery, and lettuce so you can grab and go. Stack up containers of prepped ingredients in the refrigerator and bask in your own awesome preparedness. Do this on the day of the week you have the most time. For me it's Sundays. Check out my busy woman's guide to meal prep.

12. Cook components of your meals.
Going beyond prep, cook components of the meals. For instance, start a batch of tomato sauce while you wash greens and prep squash. The sauce can go on pizza one night, and in lasagna the next. Or roast a chicken right then that you can eat that night and use for sandwiches and pasta the rest of the week.

13. Be strategic about freezing.
The freezer is your friend. Actually, it's the friend of future you. Make a double batch of that sauce mentioned above and freeze half for later. Make a double batch of soup, stew, chicken cacciatore, cooked beans — throw it in the freezer. Let a month go by, and those leftovers will look fresh and tasty!

14. Don't overstuff the refrigerator.
It's easy to get overwhelmed when your fridge is over-full. Also, things get hidden in the back, lost behind the mustard. Don't let things go bad. Keep your fridge airy and light, with a sensible, realistic amount of food in it. Keep a list nearby of everything in the fridge, especially leftovers, as a visual reminder of what remains to be eaten.

15. Keep a well-stocked pantry.
Meals are easier and quicker to prepare if you keep your pantry well-stocked. Don't run out of olive oil at inconvenient moments. Have spices ready to dress up chicken and beans quickly. Keep a lemon and a sheaf of fresh herbs in the fridge at all times.

To get more meal planning tips and help to create your own meal plan, as well as motivation, support, and accountability in your health and fitness goals, fill out the form below.

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Meal Planning for Successful Weight loss

Happy Sunday! Sundays are may days to meal plan, grocery shop, and meal prep. I truly believe that you can own every fitness program on the market, have a personal trainer, fancy gym membership and gym equipment, but if you don't have proper nutrition then you are doing yourself a disservice. You haven't already heard: 80% to 90% of your results come from your nutrition and the other 10% to 20% comes from fitness.

You can give me every excuse in the book, like my kids kept me up last night, I ran out of time, or I don't have money to buy healthy food. Well, it costs a whole lot more to take care of a sick person versus a healthy person. You have so much more energy to play with your kids and do the things that you want when you are healthy and vibrant. When you get regular physical activity and proper nutrition you can live your life to the fullest. One of the way that I make sure to keep myself and my family on track is through sitting down each Sunday, making a meal plan, grocery shopping and then taking the time to prep my snacks for the week.

It takes me less than 30 minutes to make a meal plan and compile a grocery list. I have a template on my computer that I pull up and update each week with my 5-6 meals a day. Then, I check the pantry as I develop my game plan and write down anything that I need to pick up.

Here is my meal plan!

This is something I share with my customer and challenge groups each week. A big part of my program is planning. You cannot be successful until you have a focus. This plan gives you a starting point. When you know what you are making and eating each night it removes the last minute guess work and stress. You know that you have something in mind already and there is no room for the common excuse "I don't know what to make so lets just order in."

After my meal plan and list are ready we headed out to the grocery store. Usually, I head to Giant or Wegmans. We've really learned that meal planning is a great tool for our budget too.

We always buy our fruit and meat in bulk. Since we go through so much ground turkey, chicken and eggs it makes sense to do it this way. We load up our cart with the basics.

On my grocery list this week was:
Eggs
Greek Yogurt (plain)
Cottage cheese
Chicken
Apples

Clementines
Strawberries
Bananas for my Shakeology
Frozen Blueberries for my oatmeal
Lettuce
Cherry Tomatoes
Cucumbers
Carrots
Avocados
Green Beans
Broccoli
Zucchini
Raw Almonds
Almond Butter
Strawberries
UnsweetenedAlmond Milk
Quinoa

Now it's back home to do some prepping for the week!
I spend some time cooking some hard boiled eggs for quick grab and eat protein. You can also put the eggs on your salad if you aren't a fan of chicken.



Snacks:
I have apples and 2 tbsp all natural peanut butter as a snack. Clementines and unsalted almonds (14) and veggies and hummus.
I also have some grilled chicken salads and individual servings of dressing ready to go!
My Shakeology for my lunch or afternoon snack is always with me. The blender bottle is genius. If you don't have a small blender this has a wire ball inside that you add your water and packet of Shakeology to. Then you literally shake the living daylights out of it and you are good to go!

Now when I wake up this am, I just open the fridge, grab my snacks, lunch and put it in my tote and out the door I go. Or in my case, to my home office is!

Do you want to learn more about meal planning and preparing food? Do you want to know how you can change your lifestyle, lose weight, have more energy and fuel your body for energy and not just for comfort? Join my 30 day fitness and accountability online support group. In this exclusive group I will teach you one on one my tools and tricks of the trade. How to grocery shop, plan your meals and be successful. Everything from eating out, traveling, surviving parties and more!

It all starts with you and a choice to make the change! Join me son the best journey of your entire life!! A healthy one!

Spots Fill Fast! Message me for details!

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21 Day Fix Pumpkin Pancakes

It's fall, which means pumpkin everything! So, why not some pumpkin pancakes that are healthy, nutritious and delicious?! In my house,  they took the cake.

Made this for my family as Saturday brunch, and it was so good, even my peanut-butter-only eater loved them! This is a decadent treat, BUT falls within the 21 Day Fix eating plan.

21 Day Fix creator Autumn Calabrese and her brother, professional chef Bobby Calabrese, made these pumpkin pancakes live on Facebook, and I happened to catch the video, so I'm sharing the recipe right in time for you to get in on the pumpkin party this fall.


One pancake with the syrup is going to count for 1 1/2 yellows.
Makes: 8 pancakes

INGREDIENTS (for the pancakes):

1 cup gluten-free all-purpose flour
1 tbsp coconut flour
¼ cup pumpkin puree
2 large eggs
1 tbsp baking powder
1 tbsp raw honey
1 cup unsweetened almond milk
½ tsp sea salt
¼ tsp nutmeg
¼ tsp cinnamon
¼ tsp ginger
½ tsp vanilla extract

INGREDIENTS (for the syrup):

½ cup pure maple syrup
¼ oz bittersweet chocolate (chopped)
2 tsp all-natural peanut butter
Preparation:

INSTRUCTIONS

1) Combine maple syrup, chopped chocolate, and peanut butter in a blender and blend for 30 seconds.  Add contents of blender to a small saucepan and heat over medium heat, whisking constantly until chocolate and peanut butter have melted and the syrup is smooth and thick, 1-2 minutes. Kill the heat and set aside.

2) Combine AP flour, coconut flour, baking powder, salt, nutmeg, cinnamon, and ginger in a large mixing bowl and stir to combine.

3) Combine pumpkin puree, eggs, honey, almond milk, and vanilla in a small bowl and whisk to combine.

4) Add wet ingredients to dry ingredients and whisk just until a smooth batter forms.

5) Heat a non-stick, or cast iron pan over medium heat, spray with non-stick spray and wipe out with a clean paper towel so that only the thinnest layer of grease remains.

6) Add ¼ Cup of pancake batter to pan and cook until bubbles in center of cake begin to set, approx. 2 minutes.

7) Flip cake and cook an additional 1-2 minutes until underside is browned. Remove to a plate, then repeat process with additional batter until all pancakes are finished.

8) Top each pancake with 1 TBSP of peanut butter cup syrup and enjoy!

Want more recipes like this or support with your health and fitness journey? Fill out the form below to be considered for my private accountability group. I only work with 5 people a month, so it's first come, first serve.

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Beef Stew with Sweet Potatoes - Fixate style

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?

This recipe is from Autumn Calabrese's cookbook, Fixate, which has the container requirements for every recipe!

She also has an online cooking show of the same name, where she shows how to make new recipes, also with container equivalents. Want to watch the show? Contact me to find out how!



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
2 medium tomatoes chopped
2 large sweet potatoes cut into 1 inch cubes
2 tsp cornstarch
lukewarm water

INSTRUCTIONS

1. Heat oil in large pot 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.

If you would like more healthy recipes, or support in your journey to get healthier, fill out the form below to be considered for my private accountability group where I give meal plans, recipes, tips to stay on track, and how to make healthy a lifestyle!

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Demand ME TIME Accountability Group

My son came home from school Friday with news about his lunch. "Mom, you forgot to put peanut butter in my sandwich. But don't worry, I just ate the bread plain and I still had my milk."

I forgot to put the peanut butter between the two slices of bread. It wasn't the first time.

But let me back track for a minute and start by telling you that I have royally screwed up motherhood. I mean, the crisp magazine, shiny images of motherhood - THOSE are not my motherhood and they have always been lost on me.

I would make a ridiculously good real life transformation for Pottery Barn, but let's be honest... I don't pottery barn. The transformation would be lost on the McLaughlin boys.

I Target.  I Marshalls. I Kohls.

I DO NOT Pottery Barn.

Now combine that with the fact that:

I am the mom that needs to be reminded of every email at least 50 times.
I am the mom that has forgotten the field trip permission slip.
I am the mom that rarely gets to the bus stop with my teeth brushed or my hair combed.
I am the mom who refuses to put clothes away. I mean ever. Everyone gets a basket of clean clothes in their room. That's it.
I am the mom who will spray a dirty T-shirt with Fabreeze when my kids really, really just HAVE to wear it that day,.
I am the mom that tries really hard to get her kids to eat healthy but every once in awhile they they eat chicken nuggets and mac n cheese.
I am the mom that has had to run the washer about twice per load because I forget about it.
I am the mom that has a messy house, stains on the carpet, handprints all over the wall, and knicks on every wall in the house.
I am a mess of a mom and I AM DAMN PROUD OF IT.

For 13  years that I have been trying to navigate the ever roaring rip tides of parenting I have always felt like I was being swallowed alive by the tossing waves.

Until I realized...

My kids are turning out to be pretty damn good.

And so that's what I want to share.

Aside from looking like a train wreck 90% of the time- I am pretty darn MOM-FIDENT.

Why I Believe a DEMAND ME TIME CHALLENGE is NECESSARY...
1. I've learned that moderation is a heck of a lot more gratifying than deprivation.
2. I've learned that I am more patient when I make myself a priority.
3. I've learned that it is not selfish when I have some me time. My time is 6 am. Every day. No one comes near mama at 6 am.
4. I've learned that failing at motherhood is part of growing in motherhood.
5. I've learned that perfection is a myth.

Because let's face it. Life demands so much of you. But do you demand more for yourself?

More energy? 

More confidence? 

More strength? 

More accountability? 

More support? 

More of what makes you feel ALIVE?

YOU deserve more.
I am looking for women who:

• Are willing to take 22-30 minutes a day to push play at home with a fitness program we select together.
• Will follow a simple meal plan that is kid friendly and husband approved.
• Will replace one meal with nutrient dense Shakeology.
• Are sick of getting asked the question "What's for dinner?" and never having an answer.
• Want to kick some of the bad habits such as- negative self talk to the curb.
• Want to FEEL CONFIDENT at the parties, in the skinny jeans and the dresses sitting in the back of your closet. 
• Are interested in a JUDGEMENT FREE environment to talk about the real life of moms.

What you will receive:

• Daily support, accountability, and a close community of women like you.
• A free downloadable app to track your fitness goals and check your progress.
• 30 Days of Beachbody on Demand including programs like, Chalean Extreme, P90X3, T25, and Hammer and Chisel.
• 30 day supply of nutrient dense Shakeology. 
• Customizable meal plans, container portion control system and recipes as well as access to the Beachbody on Demand exlcusive: Fixate, a cooking show by Autumn Calabrese, creator of the 21 Day Fix. 
• An opportunity to win $500 for submitting your results.
• Me as your virtual coach.

Please note:

This opportunity is open to 10 women who are willing to "selfishly" invest $4 a day in themselves in order to:

1. Feel CONFIDENT in their skin- lose weight, tone, up, gain muscle (or all of the above)

2. Gain energy to keep up with the demanding to do list

3. Give up the guilt and and stop asking, "am I enough."

I know *GASP* how can I possibly invest $4 in myself is what you are asking yourself?

What if it doesn't work?

It works.

I guarantee it.

And I can speak from experience, this could potentially change your life.

As an online virtual health and fitness coach, a recovering lawyer, and a mom who's just kinda winging it, I am opening the doors to my next online fitness and nutrition accountability.

In order to participate, please complete the application below so that I can message you before Sept 19.

*If you miss the deadline and would like to be considered for our next group, please complete the application so that I may provide you with upcoming details. 

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