tag:blogger.com,1999:blog-70466641915260982102024-03-05T04:16:08.745-08:00Karla O'Brien FitnessAnonymoushttp://www.blogger.com/profile/07017360212558960090noreply@blogger.comBlogger26125tag:blogger.com,1999:blog-7046664191526098210.post-80700575307923012622016-08-22T12:35:00.003-07:002016-08-22T12:36:35.321-07:00Kale-Cranberry Quinoa Salad<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEVn-v-gNOm-OQwD9MD4uWphF9vI3KTVXWEdY_vA0QBZY_z7JwchFwpZWfrRiMz7HtmlzAH0YFwPXENwgBaXjQlSvs0oaFoStzxIr6pmXJWhJV1ZzKi9YQ-EpVwGo2kAYLpyqB7ryQea6V/s1600/kale+cranberry.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEVn-v-gNOm-OQwD9MD4uWphF9vI3KTVXWEdY_vA0QBZY_z7JwchFwpZWfrRiMz7HtmlzAH0YFwPXENwgBaXjQlSvs0oaFoStzxIr6pmXJWhJV1ZzKi9YQ-EpVwGo2kAYLpyqB7ryQea6V/s640/kale+cranberry.jpg" width="640" /></a></div>
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DELICIOUS and REFRESHING!!! <br />
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Kale-Cranberry Quinoa Salad<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvHZM5I9m_boSBUR3Vp9iJsQQFRoFykM31TKn0nwLKIZL1ujuvtxSMZnLrYTQoKuwta1t0eZDrQFQ-gFHpafJnf0GpVtz7rpePDXbc5r3DoyDooDs1YhggBuKj5QnLTahmnu2wjP7Piyxf/s1600/IMG_7752.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvHZM5I9m_boSBUR3Vp9iJsQQFRoFykM31TKn0nwLKIZL1ujuvtxSMZnLrYTQoKuwta1t0eZDrQFQ-gFHpafJnf0GpVtz7rpePDXbc5r3DoyDooDs1YhggBuKj5QnLTahmnu2wjP7Piyxf/s320/IMG_7752.JPG" width="320" /></a></div>
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2 celery stalks, diced<br />
3 scallions, chopped<br />
1 large leaf of kale, deveined and finely chopped<br />
1/4 cup dried cranberries, chopped<br />
1/4 cup pumpkin seeds<br />
1 cup cooked, rinsed and cooled quinoa<br />
2 Tbsp olive oil<br />
2 Tbsp rice vinegar<br />
salt and pepper to taste<br />
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Mix together and let marinate for at least an hour in the fridge. <br />
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1 Cup Serving =<br />
1/2 <span style="background-color: yellow;">YELLOW</span><br />
1/4 <span style="background-color: lime;">GREEN</span><br />
1/2 <span style="background-color: orange;">ORANGE</span><br />
<br />Anonymoushttp://www.blogger.com/profile/07017360212558960090noreply@blogger.com0tag:blogger.com,1999:blog-7046664191526098210.post-28975109196198941982016-05-16T10:51:00.004-07:002016-05-16T10:51:56.699-07:00Mediterranean Quinoa Salad<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7VGlizXAflsUx9Knowr94lljrKZPXeX-bdBwZ16AHu2M681Dm_TDCM5RxaylzDy8EwWOm4QQDk-lL3HWGZ4d0vKjddLGUMDzC-_0xjmejcG52z4J5isxdsEC5Qo1UZH9H2BikQjt6eX_t/s1600/Screen+Shot+2016-04-19+at+6.50.50+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="636" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7VGlizXAflsUx9Knowr94lljrKZPXeX-bdBwZ16AHu2M681Dm_TDCM5RxaylzDy8EwWOm4QQDk-lL3HWGZ4d0vKjddLGUMDzC-_0xjmejcG52z4J5isxdsEC5Qo1UZH9H2BikQjt6eX_t/s640/Screen+Shot+2016-04-19+at+6.50.50+PM.png" width="640" /></a></div>
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2 cups quinoa, cooked and cooled </div>
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1 medium tomato, finely chopped </div>
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2 Persian cucumbers, finely chopped </div>
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1 medium red bell pepper, seeded & finely chopped </div>
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1 medium avocado, peel & core removed, chopped </div>
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2 tbsp red onion, finely chopped </div>
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1/2 cup parsley or cilantro, finely chopped </div>
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1/4 cup feta cheese, crumbled </div>
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10 Kalamata olives, pitted & cut in halves </div>
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juice of 1 lemon </div>
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2 tsp cumin </div>
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1 tsp black pepper </div>
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1 tbsp garlic powder </div>
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Combine all ingredients - makes six 1 cup servings </div>
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1 <span style="color: #ffd966;">YELLOW</span></div>
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1/4 <span style="color: lime;">GREEN </span></div>
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1/2 <span style="color: blue;">BLUE</span> </div>
<br />Anonymoushttp://www.blogger.com/profile/07017360212558960090noreply@blogger.com0tag:blogger.com,1999:blog-7046664191526098210.post-24587365600061601462016-05-13T12:16:00.002-07:002016-05-14T06:38:31.529-07:00Chopped Salad inspired by Portillo's<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNCbPVq6jdMaAhxVFtzkDgftvMCfVjJcYOzmvCcQmn4888FWVELWn8i1rW6YujS2CmxTj1eP-lzJoVJo5D0m1URFY8a-NVrbZl94i3aZI6S_mTa8miRgtvtlfY4tvbyBwcyj3CHG6gygmn/s1600/choppedsalad.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Portillo's Chopped Salad, gorgonzola, salad, clean eating salad, Portillo's, chopped salad" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNCbPVq6jdMaAhxVFtzkDgftvMCfVjJcYOzmvCcQmn4888FWVELWn8i1rW6YujS2CmxTj1eP-lzJoVJo5D0m1URFY8a-NVrbZl94i3aZI6S_mTa8miRgtvtlfY4tvbyBwcyj3CHG6gygmn/s400/choppedsalad.jpg" title="Chopped Salad" width="301" /></a>Chicago natives know Portillo's and if you've never been before, you are missing out! The menu does not include the healthiest of foods, mostly hamburgers, hot dogs, french fries, and all things greasy. But they have this salad that is just AMAZING! Their chopped salad is something you must try if you go to Portillo's. But....since you may not be from the area or you may not want the real version (which may have just as many calories as their cheeseburger), you can duplicate this salad to pretty close, but with much less calories and fat! It's very filling and you can make it your meal! Great for summer parties or a side dish to whatever you are grilling. The recipe below is enough to serve 4 adults. </div>
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DRESSING INGREDIENTS: </div>
<div>
1/4 cup red wine vinegar<br />
2 tablespoons honey<br />
1 teaspoon dried oregano</div>
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1 teaspoon dried basil<br />
2 cloves garlic, smashed and chopped<br />
Salt and freshly cracked black pepper<br />
1/4 cup olive oil</div>
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SALAD INGREDIENTS:<br />
<div>
1 cup ditalini pasta, cooked al dente and cooled</div>
<div>
4 slices of turkey bacon, cooked and chopped<br />
1 cup crumbled gorgonzola<br />
2 hearts romaine, chopped<br />
1/4 small head red cabbage, chopped<br />
10-15 grape tomatoes, quartered</div>
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4 scallions, chopped</div>
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2 small grilled chicken breasts, diced (optional) </div>
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For those following the 21 Day Fix, or their portion control containers, a 2 cup serving would equal: </div>
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1 1/2 <span style="color: #38761d;">GREEN</span></div>
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1/4 <span style="color: #f1c232;">YELLOW</span></div>
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1/2 <span style="color: #0b5394;">BLUE</span></div>
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1 <span style="color: orange;">ORANGE</span></div>
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<span style="color: #b45f06;"><span style="color: black;">1/2 <span style="color: #990000;"><span style="color: red;">RED</span> <span style="color: black;">(Optional)</span></span></span> </span></div>
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Anonymoushttp://www.blogger.com/profile/07017360212558960090noreply@blogger.com0tag:blogger.com,1999:blog-7046664191526098210.post-78975210658581776792016-04-30T14:47:00.001-07:002016-04-30T14:49:20.290-07:00Chocolate Mocha Shakeology Recipe - Autumn's Favorite!<iframe width="560" height="315" src="https://www.youtube.com/embed/37ob03RElgs" frameborder="0" allowfullscreen></iframe>Anonymoushttp://www.blogger.com/profile/07017360212558960090noreply@blogger.com0tag:blogger.com,1999:blog-7046664191526098210.post-78683549285439106152016-04-28T07:18:00.001-07:002016-04-28T07:18:17.576-07:00How to Make Spaghetti Squash<iframe width="560" height="315" src="https://www.youtube.com/embed/08TUjh9eIiU" frameborder="0" allowfullscreen></iframe>Anonymoushttp://www.blogger.com/profile/07017360212558960090noreply@blogger.com0tag:blogger.com,1999:blog-7046664191526098210.post-13852954156953193142016-04-25T13:33:00.000-07:002016-04-25T13:33:15.142-07:00Chipotle Inspired Burrito Bowl - 21 Day Fix Friendly<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiACakNnzNq08AhZLB_G1oUhVThyphenhyphendKhzIjG5zVp4NCTUE2P-3bYqc1Zng7Ocmg86TAreda2PMUZPIBxxqXQzICxWVVpDJGh5yOpeXFlQuJmkV0oQlB2MaaDjlOmNwyDnedf5AlGMheZQVP7/s1600/burrito+bowl.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiACakNnzNq08AhZLB_G1oUhVThyphenhyphendKhzIjG5zVp4NCTUE2P-3bYqc1Zng7Ocmg86TAreda2PMUZPIBxxqXQzICxWVVpDJGh5yOpeXFlQuJmkV0oQlB2MaaDjlOmNwyDnedf5AlGMheZQVP7/s640/burrito+bowl.jpg" width="480" /> </a></div>
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Seriously, who doesn't love a burrito bowl from Chipotle? A couple years ago it was my go-to dinner when I had not planned and prepped, and definitely one of the healthier options you can choose for fast food. I got to thinking that the ingredients are nothing complicated at all and usually I have everything I'd need in my fridge anyways, so on those nights when things don't go as planned, it's one of those meals that you can quickly whip up, and for very little cost! If you did plan in advance and have it on the menu, you can prepare some of this ahead of time and have it mostly ready, making dinner time simple. Good nutrition does not have to be complicated! <br />
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If you have a family, this is also super FAMILY FRIENDLY. It can appeal to everyone, while allowing you to stay within your portion guidelines. My kids especially love it because they can pick and choose their ingredients and build their own meals with the foods they eat....and the best part ---> without complaint!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgytu2IwaaM472mw6OJ2oSrBKGpkZ7h1Jxss2niKFY_qy0i_3LoKi_3deeqwlZ73W6IlsZ6DktqrIx24WpApKsPud2TxNaqd_CyBmJ79hw1Mf4HwRsTV6IdxZTTlFPNbLWvSERUQtO2JOms/s1600/IMG_5655.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="379" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgytu2IwaaM472mw6OJ2oSrBKGpkZ7h1Jxss2niKFY_qy0i_3LoKi_3deeqwlZ73W6IlsZ6DktqrIx24WpApKsPud2TxNaqd_CyBmJ79hw1Mf4HwRsTV6IdxZTTlFPNbLWvSERUQtO2JOms/s640/IMG_5655.JPG" width="640" /></a></div>
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All the ingredients listed below are based upon your preference, but can be used in your burrito bowl:<br />
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- Brown rice with chopped cilantro and freshly squeezed lime juice <span style="background-color: yellow;">(YELLOW)</span><br />
- Sauteed fajitas peppers and onions seasoned to taste with cumin and chili powder <span style="background-color: lime;">(GREEN)</span><br />
- Freshly made pico de gallo <span style="background-color: magenta;">(PURPLE)</span><br />
- Freshly grated cheese<span style="background-color: blue;"> (BLUE)</span><br />
- Homemade quacamole <span style="background-color: blue;">(BLUE)</span><br />
- Black beans whole, or smashed <span style="background-color: yellow;">(YELLOW)</span><br />
- Shredded romaine lettuce (<span style="background-color: lime;">GREEN</span>...or free - what the heck, it's only lettuce ;)<br />
- Grilled chicken breast, lean steak, ground turkey, or shrimp all seasoned with<br />
cumin and chili powder <span style="background-color: red;">(RED)</span><br />
- Plain Greek yogurt <span style="background-color: red;">(RED)</span><br />
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<u><b>Pico De Gallo:</b></u><br />
4 ripe roma tomatoes<br />
1 small yellow onion<br />
1 jalepeno with the seeds removed for a milder taste, or with the seeds for a spicier taste<br />
1 cup of chopped cilantro<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkImZh89JlJzqkvs_19KpIXUZO8Jf0pM2FEQsqEWT2a36ne3ydt3lVzOLk17sj5mVNKYkZOZu6BGtlDzR9K8RF74fvBO3suJTzNsoCKg09hKPyQgBSKyXHbl4jpi0ax6t8QoBqteJSDuSG/s1600/IMG_5657.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkImZh89JlJzqkvs_19KpIXUZO8Jf0pM2FEQsqEWT2a36ne3ydt3lVzOLk17sj5mVNKYkZOZu6BGtlDzR9K8RF74fvBO3suJTzNsoCKg09hKPyQgBSKyXHbl4jpi0ax6t8QoBqteJSDuSG/s400/IMG_5657.JPG" width="300" /></a>Juice of 1 lime<br />
Salt and pepper to taste<br />
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<b><u>Guacamole:</u></b><br />
2 ripe avocados, smashed<br />
1/2 small red onion chopped<br />
1 cup of chopped cilantro<br />
Juice of 1 lime<br />
Salt and Pepper to taste<br />
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To assemble, use your Portion Fix containers to measure out the perfect portions and begin layering your bowl based upon your daily allowance. I like to begin with the rice on the bottom, and end with a dollop of guacamole on top. There is no wrong way. I wind up mixing mine all up anyways. <br />
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I hope you enjoy this meal as much as my family and I do! After making our own burrito bowls at home, I prefer the homemade version now to Chipotle's! <br />
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<br />Anonymoushttp://www.blogger.com/profile/07017360212558960090noreply@blogger.com0tag:blogger.com,1999:blog-7046664191526098210.post-46244063495656915312016-04-19T16:53:00.002-07:002016-04-19T16:56:06.428-07:00How to Peel a Perfect Egg!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxZSqNSMYQUSBFlMoiZCu00jy_zxB3Zx5nHt02bLOW3jofzZHEBKxOFh1mBNvSTd8msCMwDIRonEVvTnHU4LBnqxeGGYN4049q4Q88Dm9B41kdvEEFcn2Er9pccoZ8a13Ih3HHKOt0B9g5/s1600/Screen+Shot+2016-04-19+at+6.51.05+PM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxZSqNSMYQUSBFlMoiZCu00jy_zxB3Zx5nHt02bLOW3jofzZHEBKxOFh1mBNvSTd8msCMwDIRonEVvTnHU4LBnqxeGGYN4049q4Q88Dm9B41kdvEEFcn2Er9pccoZ8a13Ih3HHKOt0B9g5/s400/Screen+Shot+2016-04-19+at+6.51.05+PM.png" width="397" /></a></div>
Hard boiling eggs and peeling them .... FRUSTRATING!! <i class="_3kkw _4-k1" style="background-image: url(https://fbstatic-a.akamaihd.net/images/emoji.php/v1/u95/1/16/1f629.png);"><span class="accessible_elem">😩</span></i>
I used to lose half my egg whites because the peel would stick and I
could literally spend 5 minutes on one egg carefully removing the shell
tiny piece by tiny piece and be left with half the egg I started with. I
tried it all - baking soda, vinegar, salt in the water, using old eggs
versus new eggs. NOTHING WORKED! Then someone told me to <span class="text_exposed_show"><i class="_3kkw _4-k1" style="background-image: url(https://fbstatic-a.akamaihd.net/images/emoji.php/v1/u51/1/16/1f449.png);"><span class="accessible_elem">👉</span></i>STEAM THEM. So I tried it and no kidding, every single egg peeled perfectly and effortlessly. <br /> <br /> <i class="_3kkw _4-k1" style="background-image: url(https://fbstatic-a.akamaihd.net/images/emoji.php/v1/u9e/1/16/27a1.png);"><span class="accessible_elem">➡</span></i>Using a steamer basket fill the pot with water and the trick is to not let the water touch the eggs.<br /> <i class="_3kkw _4-k1" style="background-image: url(https://fbstatic-a.akamaihd.net/images/emoji.php/v1/u9e/1/16/27a1.png);"><span class="accessible_elem">➡</span></i>Cover the pot, turn on the stove to medium high and set your timer for 15 minutes. <br /> <i class="_3kkw _4-k1" style="background-image: url(https://fbstatic-a.akamaihd.net/images/emoji.php/v1/u9e/1/16/27a1.png);"><span class="accessible_elem">➡</span></i>When the timer is up, turn it off and let it sit for 5 minutes. <br /> <i class="_3kkw _4-k1" style="background-image: url(https://fbstatic-a.akamaihd.net/images/emoji.php/v1/u9e/1/16/27a1.png);"><span class="accessible_elem">➡</span></i>Move the eggs to an ice bath and then peel. You will get perfectly peeled and cooked eggs EVERY SINGLE TIME! <br /> <br /> NEVER BOIL AN EGG AGAIN - STEAM THEM INSTEAD!! <br /> <br /> Try it and tell me what happens!!</span>Anonymoushttp://www.blogger.com/profile/07017360212558960090noreply@blogger.com0tag:blogger.com,1999:blog-7046664191526098210.post-70271030910502346522016-04-17T15:27:00.000-07:002016-04-17T15:28:41.989-07:00Incredible Transformations!<span style="font-family: "arial" , "helvetica" , sans-serif;">Proof is in the pudding! What I absolutely love most about what I do is that I get to share what I know works, and pass it on to other people, help support them through their journey and then see them reach their goals. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">A transformation that happens when someone decides that it's finally time to make a life change goes beyond the scale, beyond the physical looks, and creates such an emotional change within. We focus so much on wanting to lose weight because we want to look good and feel good physically, but losing weight can also improve a person's self-esteem, and we cannot forget that exercise improves cardiovascular function, bone strength, fights diseases, improves mood, boosts energy, improves sleep patterns, improves and protects your mobility, and will improve your quality of life as you age. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Taking 30 minutes a day to move your body is so worth the effort and I'm sure each one of these people will tell you the same. Every single person you see pictured here has taken a leap of faith, stepped out of their comfort zone, trusted the process, and put in a lot of hard work. Every person here has completed a program from beginning to end and gotten results! Seeing this happen is the best part of what I do each day! Here are their stories:</span><br />
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<b><span style="font-size: large;">Lynne's Story...</span></b><br />
<span style="background-color: #fefefe; line-height: 15.36px; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">"January 1st of this year I was exhausted! I was tired of being tired. I woke up tired, spent the day tired and went to bed even more tired! Working two part-time jobs as a CT Technologist in two busy hospitals and driving four children to baseball, softball, soccer, basketball, swimming and volleyball had really taken a toll on me. I decided it was time for a change. Time to take a long hard look at what I was eating or not eating and just how much exercise I truly was getting! I had always been a runner but only about three days a week, four at the most. I ran a few 5k's and a few 10k's but I never crossed trained or pushed myself beyond my comfort level! I did the 21 Day Fix and lost a few pounds on that but I didn't keep up with it! I ate decent after the program but I relied heavily on starchy carbs that really didn't have a ton of nutritional value. What could I do better? What could I change? What could I do that didn't require me to drag the kids out of the house or take away from my time with them?
I decided to do the Beachbody Ultimate Reset to start out!! I loved the program. The meals were really easy to prepare and to this day I still use many of the recipes from the reset. My favorite recipe, hands down is the roasted sweet potato bisque! I incorporate the recipes into at least one meal a day! I gave up caffeine as well which was huge for me! I had at least two cups of coffee a day and while some caffeine isn't bad, the 1/4 cup of chemical ladened creamer and pure sugar I was putting in was! I don't do dairy and I eat very little meat. I find that my body runs most efficiently when I'm eating fruits, vegetables and healthy carbs like steel cut oatmeal and sweet potatoes. I also added in Shakeology! I love the Vegan Chocolate and have it almost every morning for breakfast! If I don't have it for breakfast I have it as a post workout snack!
After the reset I decided it was time to look into a fitness program. I actually didn't have to look much farther than the dusty DVDs sitting on my shelf that I purchased years ago! I decided to give Insanity a go again. I started that journey on Feb. 1st and finished just around April 1st!! It was amazing! Just the push I needed to get back on track. I LOVE Shaun T. I truly can feel the excitement and motivation coming right out of the screen at me while I work out! All together on my journey I am down 20 lbs and about 14 inches since the start of the year! I have also gotten away from the scale. It can not measure my happiness, my health or my fitness level!! I weighed myself only because the program asked me to!! I have decided to start coaching and hopefully help others as I continue to help myself! Next up is the 22 Minute Hard Corps! Whooo-rahhhh!!!"</span></span><br />
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<span style="font-size: large;"><b>Amanda's Story...</b></span><br />
<span style="background-color: white; color: #141823; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px; line-height: 18px;">"In 2008, I was at my heaviest weight of 194 pounds. This was 4 years after the birth of my second child. For 5 years I battled with yo yo dieting, diet pills, crash and burn diets, you name it, I tried it. I tried weight watchers and lost 40 pounds, but it never kept me interested. A friend from high school started posting pictures of her success while doing the 21 Day Fix and she looked amazing. </span><span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px; line-height: 18px;">I started asking her more about it and I decided that I have to give this a try. So I purchased the 21 Day Fix Extreme in October 2015. It sat in the box until January 4, 2016 when I decided it was time. So, I started the program and about a week into it I decided to give Shakeology a try. Once I started drinking the shakes and incorporated them into my diet, I thought why did I wait to start this!!! I've done 3 rounds of the 21 Day Fix Extreme with Shakeology and I've lost 17 pounds and 5 inches off my waist!!!! I feel full of energy and the best I've ever felt!!!!"</span><br />
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<b><span style="font-size: large;">Patty's Story....</span></b><br />
<span style="background-color: white; color: #141823; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px; line-height: 18px;">"I had gastric bypass surgery in April of 2015. The day of surgery I weighed 384 pounds. I'm now down 150 pounds and feeling awesome! It's been a great journey so far, but not always easy. I've been pretty shy about sharing this publicly up until now. At first I felt like a failure for having to have surgery to lose weight, but I don't feel like that anymore. The surgery was just the first part of my </span><span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px; line-height: 18px;">new life. I see it more like a tool that I use to help reach my health and fitness goals. I still have to eat healthy and workout. I have to really work at it. It wasn't just a quick fix, without a life change. It's not just about the weight loss for me, it's about being healthier too. I have some chronic illnesses too and all that weight was not helping.<br />Now I'm using Shakeology and BeachBody to help me get closer to weight goals and to meet my nutritional needs." (If you would like to follow Patty's journey, you can find her on Facebook and Instagram @ FitCakes79)</span><br />
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<b><span style="font-size: large;">Amy's Story...</span></b></div>
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Amy has been my friend since junior high! We reconnected years ago through Facebook and we've been on this journey together pretty much ever since! She is a nurse, wife, and mom to 3 kiddos, and a coach on my team. This is what 65 pounds lost looks like, but you can obviously see that she's dropped several dress sizes and tons of inches, and she's so much happier. She's loyal to drinking her Shakeology, and completing several Beachbody programs, and living a healthy lifestyle. I know that Turbofire and the 21 Day Fix, 3 Day Refresh, plus a few more, have all contributed to her success. You can also find Amy on Facebook and Instagram @ Move More Daily.</div>
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Anonymoushttp://www.blogger.com/profile/07017360212558960090noreply@blogger.com0tag:blogger.com,1999:blog-7046664191526098210.post-3743928500851866982016-04-09T16:31:00.003-07:002016-04-09T16:42:49.883-07:00Clean Out the Fridge Minestrone - 21 Day Fix Approved!<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgg_lSIO1AQKz71OB9hbWOJ235L3YshOLTlL8GyXOaKxthtv5oPcyM0fex1QT8fpOAfiAA3BXCnvZQ54CKQHjTEYJ8Pu0SA2mP3yQoCR-cKCZM9ELUuFBRy_0G68kCfBjXJ4bCONg78ul1n/s1600/minestrone.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgg_lSIO1AQKz71OB9hbWOJ235L3YshOLTlL8GyXOaKxthtv5oPcyM0fex1QT8fpOAfiAA3BXCnvZQ54CKQHjTEYJ8Pu0SA2mP3yQoCR-cKCZM9ELUuFBRy_0G68kCfBjXJ4bCONg78ul1n/s400/minestrone.jpg" width="300" /></a></div>
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In my house, by Saturday, the fridge is pretty much empty of anything that can constitute a meal. Sounds familiar on your end too, right? There are always some veggies still lingering that did not get used for my other meals, and some are starting to turn soft. I used to toss them out, and boy was that a big mistake! Don't throw them out! You can salvage those veggies! Take all the left over veggies you've got and make a minestrone soup!! You'll get several meals out of what would have been trash, money that would have gone to waste! <br />
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Soups are so easy to make! Unless you head to the store to get the ingredients fresh, there really is no wrong way to do this and if you don't have everything, no worries, just use what you've got. </div>
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<b><u>Suggested Ingredients:</u></b></div>
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2 Tbps Olive Oil</div>
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1/2 head of Cabbage</div>
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3 Carrots</div>
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3 stalks Celery</div>
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1 Red Pepper</div>
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1 Parsnip</div>
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1 Onion</div>
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1 Zucchini</div>
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3 cloves of Garlic</div>
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1 large can of stewed tomatoes</div>
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1 can of cannellini beans or garbanzo beans, rinsed and drained</div>
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Salt/Pepper to taste</div>
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For the broth you can use water, chicken stock or vegetable broth</div>
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1/2 cup (dry) choice of small pasta, like ditalini, orzo, etc. Quinoa may be a good option too for protein!</div>
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<b><u>Directions:</u></b></div>
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Chop up all the veggies into bite size pieces. In a large hot pot, add the olive oil, carrots, celery, onions and garlic. Turn the heat down so not to burn, and cook for a couple minutes, stirring occasionally until veggies are softened. Then add in the rest of the vegetables, and continue to cook for a couple more minutes to soften. Do not let them get brown. Add in the broth, enough to cover everything. Add in the tomatoes, beans, salt/pepper. Cook for at least 1-2 hours on low, or until all the veggies have softened completely. If you choose to add a pasta, add it in about 20 minutes before serving and turn up the heat a bit to create a gentle boil. When the pasta has cooked all the way through, you are ready to serve. Top with freshly grated parmesan cheese and enjoy!!</div>
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*You can also add green beans and cauliflower, but I did not have any on hand.</div>
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<b><u>21 Day Fix/Portion Fix Equivalents:</u></b></div>
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2 cup serving = 1 Green, 1/2 Yellow (If you add the optional cheese, use 1 Blue)</div>
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Anonymoushttp://www.blogger.com/profile/07017360212558960090noreply@blogger.com0tag:blogger.com,1999:blog-7046664191526098210.post-87282415397685901862016-03-24T11:22:00.001-07:002016-03-24T11:22:18.734-07:00What is Clean Eating?<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
The buzz around health and fitness these days is all about "clean eating". It's actually nothing new, but all the hype is probably a really good thing because many people have gotten away from this way of eating as the food and marketing industry has put out some pretty dangerous stuff, labeled as food. It's time we go back to a cleaner way of eating!</div>
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First things first, let's just get it straight that clean eating is not a diet, rather a lifestyle choice. Diets are temporary and may give quick fixes, in which people are often left feeling hungry, depleted of essential nutrients, and feeling just plain miserable. So what happens? They give up because it's not an ideal way to live and the body begins to crave the wrong types of foods as it starts lacking the nutrition it needs to sustain. As a former yo-yo dieter, I can attest to feeling this way, and not only did I give up, I gained backed any weight I lost plus more! Dieting just does not work...plain and simple!</div>
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Clean eating, along with a consistent exercise routine will not only give you the results you are looking to achieve, but will help you create habits that will last a lifetime. Just a few of the side effects include: fat loss, better sleep, increased energy, healthier hair and skin, increased mental well-being, and a better physical feeling overall.</div>
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So, what does it mean to "eat clean"? Well, just eliminating all processed foods and any additives, like preservatives and artificial ingredients are the basics of clean eating. It's just making a choice to eat whole, unrefined foods. Choose foods that come straight from nature in an unaltered state, like fruits and vegetables - organic is always best, but it's not always economical. Get your meats straight from the butcher or prepared by you. Stay away from prepackaged sausages, hot dogs and hamburgers, and even some ground meat, which have so many fillers and additives that can be harmful. Include whole grains into your meals, like brown rice, quinoa, millet, barley, oats, bulgar, etc. Stay away from white carbs, like white rice, pasta, white bread, etc.</div>
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Become a label reader and don't always believe what the front of the packages say. Something labeled as "low fat" usually means that they have added other ingredients, usually chemical and artificial ingredients, to boost flavor. Something labeled "sugar free" means that it contains artificial sweeteners, which are linked to cancer and other diseases. </div>
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If you must purchase something prepackaged, look for those with less than 4-6 ingredients and make sure they are all something that you recognize and can pronounce. If you can't identify it, then it's probably not good for you.</div>
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Follow these guidelines:</div>
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* Eating small frequent meals 5-6 times per day, or every 2-3 hours to level blood sugar and prevent hunger<br />* Include lean proteins like fish, chicken, turkey and pork, and whole grains and heart healthy fats in each meal choice<br />* Avoid ALL processed and/or refined foods (sugar, baked goods, candies, white flour, white rice, etc)<br />* Avoid saturated and trans fats<br />* Avoid sodas, high calorie juices and other drinks that give your body no nutritional value and lots of unnecessary (unwanted) calories - water is the best!<br />* Avoid high calorie, non nutritious foods - NO JUNK FOOD!<br />* Drink at least half your weight in ounces of water each day<br /></div>
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It may take some time to become a 100% clean eater, but once you make the transition, you will soon realize that your body will start to crave whole foods and all the bad stuff won't even be a temptation anymore. You may also start to realize that eating clean is actually a less expensive way to eat! There are so many great cook books and clean eating recipes out there! Check out some of my recipes <a data-mce-href="http://karlaobrien.com/category/recipes/" href="http://karlaobrien.com/category/recipes/" target="_blank">here</a>!</div>
Anonymoushttp://www.blogger.com/profile/07017360212558960090noreply@blogger.com0tag:blogger.com,1999:blog-7046664191526098210.post-91896137580162813322016-03-24T11:17:00.004-07:002016-03-24T11:17:50.963-07:00High Protein Berry Pancakes<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
I am always searching for high protein, low sugar breakfast recipes that will appeal to my children. Try these delicious high protein pancakes for a healthier alternative to conventional pancakes.</div>
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<b>INGREDIENTS:</b></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1/2 cup Rolled Oats</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1/2 tsp. Baking powder</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
5.3 oz. Greek Yogurt</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1/2 medium Ripe Banana</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1 Egg</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1/2 tsp. Vanilla</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1/3 cup Frozen Berries</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<br /></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<b>DIRECTIONS:</b></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
Place all ingredients in a blender, except for the berries. Blend until smooth. Let thicken, then drop onto a pan and add berries. Top with pure maple syrup or agave. ENJOY!</div>
<div>
<br /></div>
Anonymoushttp://www.blogger.com/profile/07017360212558960090noreply@blogger.com0tag:blogger.com,1999:blog-7046664191526098210.post-85954372457167386272016-03-24T11:16:00.000-07:002016-04-19T16:58:15.139-07:00Clean Homemade Salad Dressings<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<br />
You can make a batch of the following dressings and store in an airtight container in the fridge for up to a week. ENJOY!</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<br />
<b>BASIC VINAIGRETTE:</b><br />
1/2 cup EVOO<br />
1/4 cup red wine vinegar<br />
1 tsp. Himalayan salt<br />
1 tsp. ground black pepper<br />
1 tsp. unfiltered honey or raw agave<br />
2 Tbsp. fresh lemon juice<br />
Optional: 2 tsp. fresh herbs: basil, oregano, parsely or dill<br />
Makes 8 servings</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<b><br /></b></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<b>CREAMY GARLIC DRESSING:</b><br />
1/2 cup EVOO<br />
1/4 cup apple cider vinegar<br />
3 to 5 cloves of garlic, crushed<br />
3 Tbsp. fresh lemon juice<br />
2 Tbsp. chopped fresh parsley<br />
1 tsp. Himalayan salt<br />
1/2 tsp. Dijon mustard<br />
1 Tbsp. unfiltered honey or raw agave<br />
Mix in a blender<br />
Makes 8 servings</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<b><br /></b></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<b>CITRUS VINAIGRETTE:</b><br />
6 Tbsp. 100% orange juice<br />
1/4 cup fresh lemon juice<br />
1 tsp. raw honey (or pure maple syrup)<br />
1 Tbsp. Dijon mustard<br />
6 Tbsp. EVOO<br />
Whisk in a bowl to blend<br />
Makes 16 servings, about 1 Tbsp. each</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<b><br /></b></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<b>BASIL VINAIGRETTE:</b><br />
3 Tbsp. raw honey (or raw maple syrup)<br />
1/4 cup apple cider vinegar<br />
5 Tbsp. EVOO<br />
1/3 cup packed fresh basil leaves<br />
Mix in a blender<br />
Makes 16 servings, about 1 Tbsp. each</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<b><br /></b></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<b>CREAMY HERB:</b><br />
1/4 cup buttermilk<br />
1/4 cup nonfat plain Greek yogurt<br />
6 Tbsp. mayo<br />
2 Tbsp. finely chopped herbs (like chives, parsley, basil, marjoram or thyme)<br />
1 tsp. fresh lemon juice<br />
1 clove garlic, finely chopped<br />
1/4 tsp. sea salt<br />
1 dash ground pepper<br />
Mix in a blender<br />
Makes 16 servings, about 1 Tbsp. each</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<b><br /></b></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<b>SWEET CHIPOTLE VINAIGRETTE:</b><br />
2 Tbsp. raw honey (or raw maple syrup)<br />
6 Tbsp. balsamic vinegar<br />
5 Tbsp. EVOO<br />
2 tsp. Dijon mustard<br />
1 clove garlic, finely chopped<br />
1 Tbsp. chipotle chili powder<br />
2 tsp. ground paprika<br />
1/2 tsp. sea salt<br />
1/2 tsp. ground pepper<br />
Mix in a blender<br />
Makes 16 servings, about 1 Tbsp. each</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<b><br /></b></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<b>CUMIN VINAIGRETTE:</b><br />
6 Tbsp. fresh lime juice<br />
2 Tbsp. 100% orange juice<br />
2 Tbsp. Dijon mustard<br />
2 tsp. ground cumin<br />
1 tsp. sea salt<br />
1/2 tsp. ground pepper<br />
6 Tbsp. EVOO<br />
Whisk in a bowl<br />
Makes 16 servings, about 1 Tbsp. each</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<b><br /></b></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<b>SESAME-GINGER MISO DRESSING:</b><br />
2 Tbsp. miso paste<br />
1/4 cup rice vinegar<br />
1 Tbsp. Bragg Liquid Aminos<br />
1/4 cup toasted sesame oil<br />
1 tsp. minced ginger root<br />
Water, as desired<br />
Mix in a blender<br />
Makes 8 servings</div>
<div>
<br /></div>
Anonymoushttp://www.blogger.com/profile/07017360212558960090noreply@blogger.com0tag:blogger.com,1999:blog-7046664191526098210.post-18112811514750320242016-03-24T11:13:00.001-07:002016-04-19T17:00:07.320-07:00Clean Eating Snack Ideas<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
It's so easy to fall into the junk food trap because when you are needing a quick snack, let's face it, junk is easy. It's already prepared in a handy little bag or box, probably months or even years in advance, hence all the preservatives. But, those quick and easy packaged snacks are usually laden with sodium, refined sugars or flours, artificial flavorings, and numerous preservatives, and they are NOT deemed clean. Don't let your need for something fast, derail your progress in eating healthier. There are plenty of speedy snack options, we just may need to get a little creative. And, I find that if you take a little time to prep food ahead of time, you can have all your snacks ready for grab-n-go ease. For example, when you get home from the grocery store, wash and cut up your veggies. I store mine in airtight <a data-mce-href="http://www.amazon.com/Snapware-1104524-18-Piece-Airtight-Container/dp/B00HC62RVK/ref=sr_1_2?ie=UTF8&qid=1421032600&sr=8-2&keywords=snapware+containers" href="http://www.amazon.com/Snapware-1104524-18-Piece-Airtight-Container/dp/B00HC62RVK/ref=sr_1_2?ie=UTF8&qid=1421032600&sr=8-2&keywords=snapware+containers" target="_blank" title="Snapware">Snapware</a> containers. I find that produce will last 2 times as long when I store them this way. I like to store my celery and carrots in water, as it rehydrates them and keep them fresh and crispy. You can also prep ahead by portioning out the dry snacks, like nuts. Check the nutrition label for serving sizes --- a serving of nuts is not very much and you can very likely over-indulge if you are not conscious of this.</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<br /></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
Here are some suggestions of healthier, cleaner snack options:</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1. Carrots with hummus</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
2. Fresh fruit</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
3. Ants on a log (celery with peanut butter and raisins)</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
4. Trail mix</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
5. Dried fruit</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
6. Popcorn</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
7. Veggies and <a data-mce-href="http://karlaobrien.com/yummy-homemade-ranch-dip/" href="http://karlaobrien.com/yummy-homemade-ranch-dip/">homemade dip</a></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
8. Hard boiled eggs</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
9. Greek yogurt with honey and berries</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
10. Cheese stick</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
11. Apples with peanut butter</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
12. <a data-mce-href="http://karlaobrien.com/no-bake-energy-balls/" href="http://karlaobrien.com/no-bake-energy-balls/" target="_blank">No-bake Energy Balls</a></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
13. Cottage cheese</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
14. Homemade fruit popsicles</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
15. Frozen grapes</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
16. Granola</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
17. <a data-mce-href="http://www.100daysofrealfood.com/2012/07/01/recipe-homemade-larabars-4-ways-including-nut-free/" href="http://www.100daysofrealfood.com/2012/07/01/recipe-homemade-larabars-4-ways-including-nut-free/" target="_blank">Homemade "Lara Bar"</a></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
18. Fruit and veggie smoothie</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
19. Quinoa and avocado</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
20. Steamed edamame</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<br /></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<br /></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<br /></div>
Anonymoushttp://www.blogger.com/profile/07017360212558960090noreply@blogger.com0tag:blogger.com,1999:blog-7046664191526098210.post-32218118224017291452016-03-24T11:11:00.002-07:002016-03-24T11:11:26.056-07:00No-Bake Energy Bites<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8DWUNEkALrela26guLvcLsj-HGhFsXsdt4Cq46jz3oOHgN8mPHurhrTSQc2YhhZ84DYIMlXkqAnNsf27ntQOO3FrP6bECX9k6KxhyphenhyphenHTe9gnPfPkSgvQCBN2zGgGOrXPqiul3RtVMzISxW/s1600/Screen+Shot+2016-03-24+at+1.09.51+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="energybites, peanutbutter, flaxseed, cleaneating, proteinballs, proteinbites, snackfoods, cleaneatingsnacks" border="0" height="378" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8DWUNEkALrela26guLvcLsj-HGhFsXsdt4Cq46jz3oOHgN8mPHurhrTSQc2YhhZ84DYIMlXkqAnNsf27ntQOO3FrP6bECX9k6KxhyphenhyphenHTe9gnPfPkSgvQCBN2zGgGOrXPqiul3RtVMzISxW/s640/Screen+Shot+2016-03-24+at+1.09.51+PM.png" title="Energy Bites" width="640" /></a></div>
<br />Anonymoushttp://www.blogger.com/profile/07017360212558960090noreply@blogger.com0tag:blogger.com,1999:blog-7046664191526098210.post-83869421470200814102016-03-24T11:08:00.000-07:002016-03-24T11:08:03.403-07:00Clean Homemade Ranch Dip<div class="ERSIngredients" style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<div class="ERSIngredientsHeader ERSHeading">
This is a delicious homemade, clean version of the classic ranch dip/dressing:</div>
<div class="ERSIngredientsHeader ERSHeading">
</div>
<div class="ERSIngredientsHeader ERSHeading">
<b>Ingredients</b></div>
<ul>
<li class="ingredient">2 tablespoons parsley</li>
<li class="ingredient">1 teaspoon dill</li>
<li class="ingredient">1 teaspoon garlic powder</li>
<li class="ingredient">1 teaspoon onion powder</li>
<li class="ingredient">½ teaspoon dried basil</li>
<li class="ingredient">½ teaspoon pepper</li>
<li class="ingredient">sour cream</li>
</ul>
</div>
<div class="ERSInstructions" style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<div class="ERSInstructionsHeader ERSHeading">
<b>Instructions</b></div>
<ol>
<li class="instruction">Mix together the first six ingredients down to the pepper. Store in an airtight container.</li>
<li class="instruction">When you are ready to make the dip stir 1 tablespoon of the spice mixture together with ½ cup sour cream. Serve with fresh sliced veggies or whole-wheat pretzels.</li>
<li class="instruction">Save the remaining dry spice mixture in spice cabinet or pantry for another day.</li>
</ol>
</div>
Anonymoushttp://www.blogger.com/profile/07017360212558960090noreply@blogger.com0tag:blogger.com,1999:blog-7046664191526098210.post-73971600167183864872016-03-24T11:06:00.002-07:002016-04-19T17:33:47.535-07:00Banana-Peanut Butter Oat Bites<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjrJqXE6OOt0UTRBuNC7mCRQ-Yz80lMujcl257Xa29OcoEiAnEEZ5_63hYTSDc4CjZrpo7NKvMYsK421ofi0xfkVpmoRhj3NW8kPIVZ08duOV-2UqdSc1PyfS7gjslRNIEW2wH0T_gwglD/s1600/Screen+Shot+2016-04-19+at+7.32.31+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjrJqXE6OOt0UTRBuNC7mCRQ-Yz80lMujcl257Xa29OcoEiAnEEZ5_63hYTSDc4CjZrpo7NKvMYsK421ofi0xfkVpmoRhj3NW8kPIVZ08duOV-2UqdSc1PyfS7gjslRNIEW2wH0T_gwglD/s400/Screen+Shot+2016-04-19+at+7.32.31+PM.png" width="350" /></a></div>
What I love about my challenge groups are the constant sharing of recipes finds. Today someone shared a recipe for "Sinless Cookies". I took that recipe and modified it to make it my own. This batch was devoured by my kids before they could even cool.</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
Here you go....Banana-Peanut Butter Oat Bites! ENJOY!</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<b><br /></b></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<b>INGREDIENTS:</b></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
2 ripe bananas mashed</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1 cup of quick oats</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1 cup of quick oat flour</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
2 tablespoons of natural peanut butter</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1/2 tsp. cinnamon</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1/8 tsp. vanilla extract</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
*yields 1 dozen bites</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
>>If you are following the <a data-mce-href="http://karlaobrien.com/product-detail/21-day-fix/" href="http://karlaobrien.com/product-detail/21-day-fix/" title="21 Day Fix">21 Day Fix</a>, 3 bites are equivalent to 1 PURPLE, 1/2 YELLOW, and 1.5 TEASPOONS<<</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<b><br /></b></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<b>DIRECTIONS:</b></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1. Mash the bananas in a mixing bowl with a fork until creamy.</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
2. In a blender (I use my Vitamix) or a food processor, add 1 cup of quick oats and pulse until it becomes flour. Add the oat flour and 1 cup of whole quick oats to the bananas.</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
3. Add in 1 heaping tablespoon of natural peanut butter.</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
4. Add 1/2 tsp. cinnamon and 1/8 tsp. vanilla extract. Mix until it's all blended and smooth.</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
5. Using a measuring spoon or a scooper, drop the mixture onto a baking sheet. Bake @ 350 degrees for 15 minutes. (I use a 2 tablespoon size scooper)</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
6. Allow to cool and enjoy!</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<br /></div>
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Anonymoushttp://www.blogger.com/profile/07017360212558960090noreply@blogger.com0tag:blogger.com,1999:blog-7046664191526098210.post-15095669438927588952016-03-24T10:56:00.001-07:002016-03-24T10:56:16.859-07:00How to Stick with Your New Year Resolution<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVLBVqnEsS6R9GKy1QNMwAkLVca-OIbvHt12caBOfb7myFASZ8tBVX6Ov8ma4UuGORVSE8oxXyT3aM8gR1N54Gkx7sku2LaEDjudvqLTo1CKK4925UL6sF77GDsCa7e7j1e_SiOfudeDbE/s1600/Screen+Shot+2016-03-24+at+12.52.09+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="new year resolution, clean eating, diet, lose weight, feel good, healthy lifestyle, goals, setting goals, changing your mindset, fitness coach, nutrition" border="0" height="264" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVLBVqnEsS6R9GKy1QNMwAkLVca-OIbvHt12caBOfb7myFASZ8tBVX6Ov8ma4UuGORVSE8oxXyT3aM8gR1N54Gkx7sku2LaEDjudvqLTo1CKK4925UL6sF77GDsCa7e7j1e_SiOfudeDbE/s640/Screen+Shot+2016-03-24+at+12.52.09+PM.png" title="New Year Resolution Plan" width="640" /></a></div>
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Come January every year, the same thing is always true. It is always filled with people resolving to eat better, lose weight, save more money, and get more organized. Gyms LOVE this time of year as the influx of new members flood their doors. I know this all too well because I've done this year after year. I'm sure I have joined a gym a dozen times and have spent thousands of dollars on this cycle. I get all excited and start a plan, go daily for the first month, then a couple times a week for the next few weeks, and then slowly but surely it fades away. I keep shelling out the monthly fee with hopes of going, but I fail. I'm sure you know what I mean....sound familiar?</div>
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5 years ago I resolved to FINALLY stop that cycle. I DID NOT join a gym. I devised a plan, connected with a coach, and I started my lifestyle change. 5 years later I have succeeded! 70 pounds lighter and a whole lot more confident and healthy. I'm finally comfortable in my own skin. I can actually play with my kids without feeling exhausted. I feel better, physically, than I did when I was in my twenties. I am LOVING LIFE! On top of this all, I have created the BEST friendships with people who are also fit-minded. I've paid off thousands in debt, becoming 100% consumer debt free. My weight loss resolution changed my life is so many more ways than just physically. Besides marrying my husband and having my precious babies, it has been the best thing that has ever happened to me.</div>
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How to stick with your resolution:</div>
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1. <strong>Set your GOALS</strong>: If you are wanting to change your body, think of a goal based upon size. Something that I have learned along the way is that pounds do not dictate size. Two people can have the same weight, yet be completely different in size. There are factors that come in to play like height and muscle mass. A pound of fat takes up more space than a pound of muscle. Therefore, the scale is not an accurate way to gauge progress on your goals. Instead, set your goal based on your body shape and composition. Determine your body fat percentage, take your measurements, and photograph yourself in minimal clothing. This will be the truest form of measuring your change and progress on your goals.</div>
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<a data-mce-href="http://bit.ly/FREEFitnessTools" href="http://bit.ly/FREEFitnessTools" target="_blank" title="Free TBB Account">Click HERE</a> for your FREE account with access to fitness tools, goal tracker, and more!</div>
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2. <strong>Devise a PLAN</strong>: First, determine your fitness level. There are options out there for EVERYONE, even if your mobility is limited. If you have medical restrictions, be sure to check with your doctor before starting any program. Next, evaluate your current nutrition. Are you eating clean, unprocessed whole food, shopping the perimeter of the grocery store? or...Do you tend to go with quick and easy pre-made, boxed and bagged foods? Are you taking a daily multi-vitamin? If you find yourself having cravings during the day, you are probably lacking in essential nutrients.</div>
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3. <strong>Change your MINDSET</strong>: The ONLY way that you can fail at this is if you quit. Your change won't happen overnight. You did not get into the shape you are in by one or two bad choices. It has been a culmination of a series of choices over a given amount of time. Getting healthy will happen in the same kind of way. It's a compound effect of the choices you make. If you make better choices, compounded over time, you will make positive changes in yourself! You just have to start!! You are human and you will have bad days, you will not be 100% on target every single moment and that is perfectly normal and fine. You won't sabotage yourself by indulging in life every now and then. What will matter is what you do on a daily basis. Secondly, rid your mind of the words "I'm on a diet". Diets do not work and won't make you happy. Instead just focus on eating healthy, reading labels and viewing your food as your fuel.</div>
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<a data-mce-href="http://karlaobrien.com/what-does-it-mean-to-eat-clean/" href="http://karlaobrien.com/what-does-it-mean-to-eat-clean/" target="_blank" title="What does it mean to eat clean?">Click HERE</a> to read more about Clean Eating.</div>
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4. <strong>CONNECT with like-minded people</strong>: Thank goodness for social media because there are thousands upon thousands of groups on any topic you can think of out there. There are a plethora of health and fitness support groups to join. When you are a part of a community of other people who are focused on their goals, and you have a sense of accountability and motivation from that group, you are more likely to stick to your goals and succeed. TRUTH! And, I will coach your for FREE. I work on myself daily and participate with you. If you would like for me to be your coach, <a data-mce-href="http://bit.ly/FREEFitnessTools" href="http://bit.ly/FREEFitnessTools" target="_blank" title="Free TBB Account">click HERE</a>.</div>
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<a data-mce-href="https://www.facebook.com/groups/590706424354865/" href="https://www.facebook.com/groups/590706424354865/" target="_blank" title="Free Accountability Facebook Group">Click HERE</a> to join my FREE online Facebook group for daily motivation and accountability.</div>
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5. <strong>Set your SCHEDULE</strong>: We are all so very busy with our families and our jobs and just getting in all things in a day. But, you MUST make time for yourself in order to do everything else very well. The best gift you can give your family, is a healthy YOU! Oh, and when you are healthy....it naturally creates happiness! Who would not want that? First, schedule your workouts like it's an important meeting that you cannot miss. Schedule it for the same time each and everyday. Find a time that will work into your schedule, maybe early in the morning or late in the evening. It will be hard at first, but eventually, it will become routine just like brushing your teeth. You will gain more energy and your endorphins will be on a high!</div>
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6. <strong>PLAN YOUR MEALS in advance</strong>: I guarantee that when you plan your meals in advance, you will not only save money, but you will save on the frustration of figuring out "what's for dinner?", and also will save on calories because when we don't have a plan we often opt for the quick and easy, which is usually not so good for us. You will also find that you waste less food because it actually will get eaten instead of being left sitting in the fridge to eventually get tossed out. So, here’s what I do every Sunday morning, and it’s quite simple!...<br /></div>
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I look in the freezer to see what kind of meat I have available. I ask my family what they want to eat for the week. If I don’t know how to make the meal/s from memory, I locate a healthy recipe. I really like the blog “<a data-mce-href="http://www.100daysofrealfood.com/" href="http://www.100daysofrealfood.com/" target="_blank" title="100 Days of Real Food Website">100 Days of Real Food</a>”, and I have a library of healthy, clean eating cookbooks. For example, Tosca Reno’s books on Clean Eating are great! I also subscribe to “<a data-mce-href="http://www.eatingwell.com/" href="http://www.eatingwell.com/" target="_blank">Eating Well</a>”, “<a data-mce-href="http://www.cookinglight.com/" href="http://www.cookinglight.com/" target="_blank">Cooking Light</a>”, and “<a data-mce-href="http://www.foodnetwork.com/" href="http://www.foodnetwork.com/" target="_blank">Food Network</a>” magazines. These have really good recipes, but you can also find a lot of great ones on the internet. Just pay attention to the ingredients and make sure they call for unprocessed ingredients, and watch the sodium content. I think about my week and what I’ve got going on. If we have an evening activity, on these days I make sure that my dinner meal is something that I can prep or cook beforehand and reheat, or something that is quick. Then I go through each recipe and determine what I’ve already got in the house and what I need to get and this is how I build my grocery list. I make sure to write down our dinner menu plan somewhere visible so I don’t forget that I’ve got a plan! And it’s a good reminder to the rest of the family when they start wondering “What’s for dinner?” I do all my grocery shopping on Sundays and then I spend some time on Sunday prepping the meals for the week, i.e. thaw and marinate the meat, cut up veggies, make soups for lunch, pre-cook my whole grains like quinoa, farro, brown rice, make salad dressings, etc. When you’ve got the work done beforehand, dinner is not such a chore. Since I’ve been meal planning, my grocery bill for a family of 6 has been less than $100 per week. I purchase all my meat in bulk at Costco and then portion it out and freeze.</div>
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7. Last but not least...<strong>Determine your WHY</strong>: You must be thinking that your life needs to improve, or else you would not be reading this. We all have choices and our lives are guided by the decisions we make. Your reason why you want to be healthy and fit should be so powerful, so you need to dig deep. When you feel like giving up, reflect back to why you want to make a change in the first place and this should keep you grounded. For example, my reason why is because I have 4 children that need their mother to live a long and healthy life for them and to be a good role model so that they learn how to live to the fullest and with the highest quality of life. I don't want them to struggle like I have or to ever feel uncomfortable in their skin. Starting them on the right path is extremely high on my list of priorities. They are the reason why I get up every single day and keep going.</div>
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Your determination and dedication to yourself is critical. If you truly want to make a change, you HAVE to change what you are currently doing. If you need help, please reach out to me. I have brand new groups starting each month and based upon your needs, I can help you come up with a plan and stick to it! Email me at karlaobrienfitness@gmail.com.</div>
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Anonymoushttp://www.blogger.com/profile/07017360212558960090noreply@blogger.com0tag:blogger.com,1999:blog-7046664191526098210.post-22857254963613419042016-03-24T10:51:00.001-07:002016-04-30T16:43:40.688-07:00Homemade Chicken Soup!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhfejlOjWHEKhVgUwEKxthebB9m53xa78YH1AwsYnLSltHalubF9RcD6FRx11Vkn4f9d0Twgt_XwDzwaxe2pd3mWbLZqKRWp3lTVx780JQjn8VwFQFSO2XjnuO1m7wWsfUicnU7nyNOePR/s1600/Screen+Shot+2016-03-24+at+12.48.54+PM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="chicken soup, bone broth, clean eating, comfort food, healthy eating, 21 Day Fix, chicken noodle soup, mirepoix" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhfejlOjWHEKhVgUwEKxthebB9m53xa78YH1AwsYnLSltHalubF9RcD6FRx11Vkn4f9d0Twgt_XwDzwaxe2pd3mWbLZqKRWp3lTVx780JQjn8VwFQFSO2XjnuO1m7wWsfUicnU7nyNOePR/s400/Screen+Shot+2016-03-24+at+12.48.54+PM.png" title="Homemade Chicken Soup" width="323" /></a></div>
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Nothing says comfort food like a good old fashioned chicken soup! And what I love about making soup is that it is probably the easiest meal to cook, and it's a great way to use up your veggies before they go bad. The base of many soups are pretty much the same - onions, celery and carrots. They call this a mirepoix (pronounced <i>meer-pwah</i>). Making the stock just takes some meat with bones, so after Thanksgiving you can take the carcass of the turkey with the bones and all and just throw it on in the pot and cover with water. The same can be done with a bone-in ham or a whole chicken. Super easy and you won't waste anything!! And of course, we all know the healing affects of a homemade chicken soup - or maybe it's just that it reminds us of Mom! I love to serve soup to my kids because I know they love it and it's a great way for me to make sure they are eating their protein and veggies.</div>
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<b>INGREDIENTS:</b></div>
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2 cups of diced celery (approximately 4 stalks)</div>
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2 cups of sliced carrots (approximately 4 medium sized carrots)</div>
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2 cups of diced onions (approximately 2 medium sized onions)</div>
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2 tablespoons of olive oil</div>
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1 whole parsnip peeled.</div>
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4 cups of organic low sodium chicken stock</div>
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6-8 chicken leg drumsticks</div>
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6 cups of water</div>
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Himalayan salt to taste</div>
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Black pepper to taste</div>
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2-3 bay leaves</div>
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half a bunch of flat-leaf parsley chopped</div>
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brown rice or whole grain noodles (optional)</div>
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Makes approximately 14 ONE cup servings.</div>
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<b><a data-mce-href="http://karlaobrien.com/product-detail/21-day-fix/" href="http://karlaobrien.com/product-detail/21-day-fix/" title="21 Day Fix">21 Day Fix</a> portions: </b></div>
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1 cup = 1/2 GREEN, 1/4 RED, 1/2 TSP, 1/2 YELLOW (if adding rice or noodles)</div>
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<b>DIRECTIONS:</b></div>
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Step 1: Chop the vegetables.<br />
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Step 2: Add 2 tablespoons of olive oil to an 8 quart pot. When hot, add in the onions, carrots and celery and cook on medium until sweated. At this point, I like to add fresh cracked pepper, and some Himalayan salt.</div>
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Step 3: Form a well with the vegetables and place the whole, prepared chicken in the pot and brown on both sides. (Note: I have updated this recipe to use chicken drumsticks instead of a whole roaster chicken. I find it much easier to de-bone the legs than the entire chicken and it makes a tastier broth)</div>
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Step 4: Cover with 4 cups of prepared organic, low-sodium chicken stock, and then add 6 cups of water, or enough to completely cover the chicken. Add in the whole peeled parsnip and bay leaves. Cook on low for at least 2 hours. If it starts to boil, turn the heat down to simmer.</div>
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Step 5: Remove the chicken from the pot, let cool slightly so not to burn your hands. Remove the skin, tear off the meat in big chunks. The meat should just fall off the bone - that is a good indicator that you've cooked it long enough. Discard the skin and bones. Return the meat to the pot. At this point, if you want, add whole grain noodles or brown rice, and continue to cook on low until rice or noodles are cooked all the way through. Remove bay leaves and add in chopped parsley. ENJOY!! When the soup has cooled, you can store in an airtight container in the fridge for up to 1 week.</div>
Anonymoushttp://www.blogger.com/profile/07017360212558960090noreply@blogger.com0tag:blogger.com,1999:blog-7046664191526098210.post-7101709103401591102016-03-24T10:44:00.002-07:002016-04-19T17:12:59.354-07:00John's Hearty Turkey Chili<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
For the past few years my husband, John, has been making chili, each timing tweaking to make it better than the last. Since he's perfected it, I am no longer allowed to make the chili, and quite frankly, I don't think I could make anything that would even come close to the flavor that this chili has got. I wholeheartedly believe that this chili could wins contests! John finally let me in on his secret and allowed me to write down the method to his chili madness. If you like a chili with beans, tomatoes and a slight kick, you will LOVE this! The best part, it's healthy for the most part and packed with protein. A one cup serving will fill your belly! Chili freezes well, so if this makes too much for you, just portion it out into smaller servings and stick in the freezer. Voila! You have a meal for another day when you are short on time!....and oh! This is 21 Day Fix friendly.... a 1 cup serving is 1 RED and 1 YELLOW container.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaGc-FGYb0ItXwTwL0mApdnRmnmL0BTvlG3IQGfUSx5TJ0Q_qzuJQwNUsIenenFDgZcOu-hVQ2p9XaB6_9fj3rqf8vKblYXZcRcNp5cCE8ryeYG0lpyW8Cs5d5kmRJAjylzSJcMhAVz3uL/s1600/Screen+Shot+2016-04-19+at+7.07.03+PM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaGc-FGYb0ItXwTwL0mApdnRmnmL0BTvlG3IQGfUSx5TJ0Q_qzuJQwNUsIenenFDgZcOu-hVQ2p9XaB6_9fj3rqf8vKblYXZcRcNp5cCE8ryeYG0lpyW8Cs5d5kmRJAjylzSJcMhAVz3uL/s400/Screen+Shot+2016-04-19+at+7.07.03+PM.png" width="400" /></a></div>
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<br /></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<b>Ingredients:</b></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1/2 stick of grass fed butter</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1 large onion, diced</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
2 lbs. ground turkey</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
12 oz. beer of your choice</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1 can of kidney beans, drained</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1 can of pinto beans, drained</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1 can of black beans, drained</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
small bag of frozen corn</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
2 cans of stewed tomatoes</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
3 large peppers, diced (1 green, 1 red, 1 yellow)</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
4 Tbsp. ancho chili powder</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1 Tbsp. Cumin</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
2 tsp. adobo seasoning</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
2 tsp. granulated garlic</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
2 tsp. paprika</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1 tsp. chili powder (add more if you like a chili with more heat)</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
6 oz. bottle of chili sauce</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<br /></div>
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<b>Directions:</b></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1. Melt the butter in a large pot. Add in diced onions, cook until sweated.</div>
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2. Add the turkey to brown.</div>
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3. Deglaze the pan with the beer of your choice, making sure to scrape the bottom and get up all the little bits.</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
4. Add in the beans, corn, stewed tomatoes, peppers, all the seasonings and the chili sauce.</div>
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5. Bring to a boil, then reduce heat to simmer. Cover and cook to let the flavors meld together. The longer the better!</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
6. Enjoy!</div>
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21 Day Fix friendly...... 1 cup = 1 RED and 1 YELLOW</div>
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Anonymoushttp://www.blogger.com/profile/07017360212558960090noreply@blogger.com0tag:blogger.com,1999:blog-7046664191526098210.post-80662983172011016552016-03-24T10:42:00.001-07:002016-03-24T10:42:53.173-07:00Peanut Butter Granola: 21 Day Fix Approved<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgXLPlBQMl4aKpDRR_qQPA3XX5ZDLvL6alOn61b-0cwxEFsGarSnE4-XnTWfNz3eR5MrijAgXYnhJKVVID9N0BlQ2dNufhBT2RafrYyEgWlB2w4pQzNjE45oqR4mMzCI8qEioWQSWH94xF/s1600/Screen+Shot+2016-03-24+at+12.38.52+PM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="granola, low sugar, diabetes, clean eating, recipes, peanut butter, glycogen storage disease," border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgXLPlBQMl4aKpDRR_qQPA3XX5ZDLvL6alOn61b-0cwxEFsGarSnE4-XnTWfNz3eR5MrijAgXYnhJKVVID9N0BlQ2dNufhBT2RafrYyEgWlB2w4pQzNjE45oqR4mMzCI8qEioWQSWH94xF/s400/Screen+Shot+2016-03-24+at+12.38.52+PM.png" title="21 Day Fix Peanut Butter Granola" width="331" /></a></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
If you are label reader like me, you will notice that sugar is in EVERYTHING!! Even plain Greek yogurt has around 9 grams per 8 ounce serving. Of course, sugar makes everything taste appealing, but if you are trying to lose fat, you are going to want to stay away from it as much as possible. Sugar is very addictive and when consumed causes the blood glucose to rise. The body's response is to produce insulin which then drives the blood sugar back down. When you hit that low, you then begin to crave....SUGAR! It's a vicious cycle, but it can be broken. Once you start eliminating refined sugar from your diet, your body will stop craving it.</div>
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My children have a rare blood sugar disorder called <a data-mce-href="http://agsdus.org/html/type0gsd.html" href="http://agsdus.org/html/type0gsd.html">Glycogen Storage Disease</a> and in their type of GSD, their livers do not store glycogen. We have to get really creative because they should only be consuming around 15 grams of sugar PER DAY! Sweets are out of the question, and even a lot of fruits. :( However, as we are learning to cope with this, we are finding and tweaking recipes so that they can still have a cookie every now and then, but their version will be a lot healthier and without sugar.</div>
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My attempt at making peanut butter granola cookies did not turn out the way I expected, and instead of just throwing the mixture away, I decided to turn it into granola! Apparently sugar does play a significant role in binding the ingredients together...oops!</div>
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So here you have it, my version of a ZERO SUGAR peanut butter granola. It's probably not as sweet as the granola you are used to, but if you are trying to stop that sugar craving cycle, this is going to be a much better option for you.</div>
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<br /></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<a data-mce-href="http://karlaobrien.com/challenge-packs/21-day-fix-challenge-pack/" href="http://karlaobrien.com/challenge-packs/21-day-fix-challenge-pack/" title="21 Day Fix Challenge Pack">21 Day Fix</a> portions: 1 cup serving = 1 yellow, 1 blue, 1 tsp.</div>
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<strong><br /></strong></div>
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<strong>INGREDIENTS:</strong></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1 cup coconut oil or butter</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1 cup of Stevia in the Raw - OR - 2 tsp. powdered or liquid stevia</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1/2 cup all natural peanut butter</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
2 eggs</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1 tsp. vanilla extract</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
2 cups of oat flour (2 cups of rolled oats pulsed in the blender or food processor until it becomes powdery)</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1 tsp. baking soda</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1 tsp. himalayan salt</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
2 tsp. ground cinnamon</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
3 cups of old fashioned rolled oats</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1/2 cup raw nuts (almonds and cashews)</div>
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<strong><br /></strong></div>
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<strong>DIRECTIONS:</strong></div>
<ul style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<li><span class="plaincharacterwrap break">Using a mixer, cream together coconut oil, stevia, and peanut butter. Beat in eggs one at a time, then stir in vanilla. Combine oat flour, baking soda, salt, and cinnamon; stir into the creamed mixture. Mix in oats.</span></li>
<li>Spread onto a cookie sheet, sprinkle nuts on the mixture, and bake in the oven at 375 degrees for 8-10 minutes</li>
</ul>
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Enjoy with yogurt as a parfait, or just by itself! You could also add some dried fruits and/or dark chocolate cacao nibs, but keep in mind that will be adding sugar.</div>
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Anonymoushttp://www.blogger.com/profile/07017360212558960090noreply@blogger.com0tag:blogger.com,1999:blog-7046664191526098210.post-51669417127324170822016-03-24T10:37:00.003-07:002016-03-24T10:37:35.663-07:0021 Day Fix Pork Carnitas<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNDsJ0O3NKsMVjKUUm7FUfgbiaiRFRvALKngOHdk4_ck0JetvVT9OC7gO_VBVYCBOuRaG8seKIp57Ye31Sl1scSK3kOLe5VfrM6amVvfTabKycmhRSCy7FJCGu06tf-q-jcg62_lcs0PqI/s1600/Screen+Shot+2016-03-24+at+12.35.30+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNDsJ0O3NKsMVjKUUm7FUfgbiaiRFRvALKngOHdk4_ck0JetvVT9OC7gO_VBVYCBOuRaG8seKIp57Ye31Sl1scSK3kOLe5VfrM6amVvfTabKycmhRSCy7FJCGu06tf-q-jcg62_lcs0PqI/s400/Screen+Shot+2016-03-24+at+12.35.30+PM.png" width="307" /></a></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
I think that Mexican dishes are not only a good comfort food, but also easy to make and can be very 21 Day Fix friendly. Load up on the veggies, choose lean cuts of meat, use brown rice, corn or sprouted tortillas, use oils sparingly, and you can have a dinner that the entire family can enjoy. I also love that each person can make their tacos to their own liking by adding what they want. We usually devote one dinner a week to some sort of Mexican dish. This particular recipe is one of my favorites!</div>
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<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
This dish is so simple and can be prepped the night before so that all you have to do in the morning is put it in the slow cooker and walk away until dinner time! This serves a lot of people and you'll still have left overs.</div>
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<strong><br /></strong></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<strong>Ingredients:</strong></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
3lbs pork loin</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
2 bay leaves</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1.5 cups of organic chicken broth</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
2 tbsp chili powder</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
2 tsp ground cumin</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1/2 tsp ground cloves</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1 tsp onion powder</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1 tsp sea salt</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1 tsp oregano</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
Mix the dry ingredients in a bowl and rub onto the pork loin (you can do this the night before to let it marinate if you wish). Place the seasoned pork loin in a slow cooker with the chicken broth and bay leaves. Cook on low for 6-8 hours. Remove the bay leaves, shred the meat, and then return to the juices and stir.</div>
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<br /></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<strong>Pico De Gallo:</strong></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1 large ripe tomato, diced</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1/2 medium onion, diced</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1 Persian or pickling cucumber, diced</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1/4 bunch of cilantro, chopped</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1 avocado, diced</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
Juice of 1/2 lime</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1/2 tsp sea salt</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1/2 tsp black pepper</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<br /></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
and the BEST PART.....</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<strong><br /></strong></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<strong>Cilantro-lime Sauce:</strong></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1/2 cup plain Greek yogurt</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1/4 cup lime juice (approximately 1 whole lime)</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1/4 cup cilantro chopped</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1 tsp honey, or 4 drops of liquid stevia</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
Blend in a blender until smooth</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<br /></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
Serve with corn tortillas, chopped romaine lettuce, and shredded cheese.</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<br /></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<strong>***21 Day Fix count***</strong></div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1.25 red (cilantro-lime sauce and meat)</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1 yellow (2 corn tortillas)</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1 green (lettuce)</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1 purple (pico de gallo)</div>
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
1 blue (avocado and cheese)</div>
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Anonymoushttp://www.blogger.com/profile/07017360212558960090noreply@blogger.com0tag:blogger.com,1999:blog-7046664191526098210.post-64641880810390856172016-03-24T10:33:00.004-07:002016-03-24T10:33:55.516-07:00Turkey Quinoa Meatballs over Zucchini Noodles<div class="column" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
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Who doesn't love spaghetti and meatballs?!! I'm Italian, and when I was growing up, every Sunday I would wake up to the smell of my mom's meat sauce cooking on the stove. She would start early because the longer the sauce would cook, the more the flavors would meld together, the sauce would thicken and just get better and better. Since I try my best to make healthy choices and I cook at home as much as possible, I'm always finding alternatives to the traditional that are lower in fat and calories, but still as tasty. Anytime I can add extra nutrients to a dish without the kiddos noticing, it's an even bigger win! So, here is my rendition of the classic spaghetti and meatballs. 21 Day Fix friendly too!<br />
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<strong>Meatballs:</strong><br />1-2 pounds of 93% lean ground turkey<br />
1 tsp. Himalayan salt or sea salt<br />
1 tsp. dry mustard<br />
1 tsp. smoked paprika<br />
1tsp. olive oil<br />
1 large egg, lightly beaten<br />
3/4 cup cooked and cooled quinoa<br />
2 cloves finely chopped garlic<br />
12 fresh parsley sprigs, finely chopped<br />
2 Tbsp. tomato sauce, no sugar added<br />
*Combine all the ingredients, rolling into 1 inch balls, and place on baking sheet, bake 15 minutes @ 400 degrees. Leftovers freeze really well.</div>
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<strong>Sauce:</strong></div>
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1 Tbsp olive oil</div>
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1 large onion, diced</div>
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4 cloves garlic, minced</div>
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1 Tbsp dried oregano</div>
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2 tsp dried basil (or 5 leaves fresh basil, chopped)</div>
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1 tsp dried parsley (or 2 Tbsp fresh flat leaf parsley, chopped)</div>
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1 tsp black pepper</div>
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Hot pepper flakes to taste (optional, if you want to add some heat)</div>
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2 (15 ounce) cans of tomato sauce</div>
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1 Tbsp of honey (optional)</div>
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Saute the onion in 1 tbsp of olive oil until translucent. Be careful not to let the onion brown. Add garlic and cook for another 1-2 minutes continually stirring. Again, don't let the garlic burn or else it will get bitter. Add in the herbs and spices, stir. Add in the tomato sauce and continue to cook on low. If it starts to bubble, turn it down to the lowest setting. Add the meatballs and stir occasionally, being careful not to break up the meatballs. The longer you cook, the better. I would recommend at least 2 hours. If you don't have time to babysit the pot, after you sweat the onions and garlic, you can add everything to a slow cooker and cook on low for 6-8 hours. If you prefer a sweeter sauce, add 1 Tbsp of honey.</div>
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<strong>Noodles:</strong></div>
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If you have a spiral veggie slicer, zucchini noodles are super easy to make and taste really yummy....so good, that you'll actually forget you are eating vegetables!</div>
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If you don't have a spiral veggie slicer, you can use a vegetable peeler to create ribbons of zucchini. Then just simply place 1 tsp of olive oil to a pan and sautee until they noodles are tender, or steam the zucchini in a steamer basket.</div>
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*If you don't want to use zucchini, spaghetti squash works just as well. Simply cut the squash in half lengthwise, place face down on a plate and microwave for 10-12 minutes. When you pull it out, be careful because it will be very steamy and hot. Then use a fork to scoop out the (noodles). They should come out easily. If not, pop it back in the microwave for another minute or two until tender and easy to scoop.</div>
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<strong>21 Day Fix Container Count:</strong></div>
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5 one-inch meatballs = 1 red & 1/2 yellow</div>
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1 Cup of zucchini or spaghetti squash noodles = 1 green</div>
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1 Cup of sauce = 1 green</div>
Anonymoushttp://www.blogger.com/profile/07017360212558960090noreply@blogger.com0tag:blogger.com,1999:blog-7046664191526098210.post-23849874810766505932016-03-24T10:27:00.000-07:002016-03-24T10:28:17.352-07:00The Whole 30 Program<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrGI0ZpF6tua0ORGJjeQMc2YMmAWNutpuiVxVMVFEKWuDY1-NWOOc_MFjVz9EY3SPt9AvVKyta9lkMeUayCC04Eq9ETsOqBXUC6MxdY1zlJgAhQ5bGOJy2CATU7YB61DDuyNDFRT6j6-AU/s1600/Screen+Shot+2016-03-24+at+12.24.59+PM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Whole30, Whole 30, Clean Eating, Paleo, No sugar diet, diabetes, diabetic diet, weight loss, lose weight, meal plan, healthy eating, clean eating" border="0" height="119" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrGI0ZpF6tua0ORGJjeQMc2YMmAWNutpuiVxVMVFEKWuDY1-NWOOc_MFjVz9EY3SPt9AvVKyta9lkMeUayCC04Eq9ETsOqBXUC6MxdY1zlJgAhQ5bGOJy2CATU7YB61DDuyNDFRT6j6-AU/s320/Screen+Shot+2016-03-24+at+12.24.59+PM.png" title="Whole30 Program" width="320" /></a></div>
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The Whole30 ---> Have you done this? I'm doing this! Admittedly, I was having a little anxiety over this because, as you probably know, I put a lot of emphasis on what I eat on a daily basis and I'm pretty confident that I know how and what to eat already, so changing things up scares me a little. I know I eat right, and I avoid certain foods because I know how they affect my body. So, I was pleasantly surprised, when I started to read about the Whole30, to realize that I pretty much already eat this way! The only changes that I will have to adjust to are not eating legumes - I love beans! and they are a great protein source, but they are also starchy. And then there is the peanut butter ---> OH EM GEE!!! I will live, right? I go through peanut butter like no one else, but for 30 days, I can give this one up. But....the absolute hardest thing for me is not stepping on the scale for 30 days YIKES! I've been pretty open and honest about my obsession with the scale, even though I know that it is not an accurate measure of one's body composition, but for pretty much the last 4 years I have used the scale to help keep me on track. For the next 30 days my scale will find a new home in my closet.</div>
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Here are the rules:</div>
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<li>Eat REAL FOOD! Yes, real, nothing processed or made by man. Eat meat, seafood, eggs, lots of vegetables, you can have some fruit, healthy oils, nuts and seeds.</li>
<li>Do NOT eat ---> anything with added sugar of anykind, real or artificial, no alchohol, no grains, no legumes, no peanut butter :( (so sad!), no soy products.</li>
<li>Do NOT step on the scale or take measurements while on the program, with the exception of day 1 and 30. This is a toughie!!</li>
</ol>
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I'm going to complete this program and share my results, and at the end, I'm going to gather my friends and family to the next 30 day challenge! If you are interested in changing your eating habits and joining me for another round, shoot me an email to karlaobrienfitness@gmail.com! There is no purchase necessary, but I will expect you to show up each day and I will hold you accountable - sounds fair enough, right?</div>
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For more in depth information on this program, go to <a data-mce-href="http://whole30.com/whole30-program-rules/" href="http://whole30.com/whole30-program-rules/">http://whole30.com/whole30-program-rules/</a></div>
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Anonymoushttp://www.blogger.com/profile/07017360212558960090noreply@blogger.com0tag:blogger.com,1999:blog-7046664191526098210.post-1456033410942019702016-03-24T10:22:00.002-07:002016-03-24T10:23:00.020-07:00Low Sugar Pancakes<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvQQk6Ln-FYBHd44v4-Ts73hbwd80a0J9iQW3D00T59phXsQvPzP9iKIfe9_5uXG67fFuspKYO06Kx51mD5ItXN3n-bhn4VzOus7tL7kXd2iuzNQjn8mBqW-5vNFu-7ywf_rwfmtQ_bobD/s1600/Screen+Shot+2016-03-24+at+12.19.12+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="pancakes, diabetic recipes, glycogen storage disease, diabetic diet, low sugar, stevia, breakfast food, clean eating recipes" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvQQk6Ln-FYBHd44v4-Ts73hbwd80a0J9iQW3D00T59phXsQvPzP9iKIfe9_5uXG67fFuspKYO06Kx51mD5ItXN3n-bhn4VzOus7tL7kXd2iuzNQjn8mBqW-5vNFu-7ywf_rwfmtQ_bobD/s320/Screen+Shot+2016-03-24+at+12.19.12+PM.png" title="Low Sugar Pancakes" width="261" /></a></div>
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When I was recruited to make pancakes for my son's preschool class, I immediately went on the search to find a recipe with the lowest possible amount of sugar. I came across this recipe from Alton Brown, and knowing how scientific he is and how precise he is with his cooking techniques, I had a feeling these were going to be good. So courtesy of Alton Brown, I give you these light and delicious, low-sugar pancakes that will have you never buying a boxed pancake again. *The original recipe has been altered to replace the all-purpose flour with a healthier flour alternative. Still tastes great! </div>
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We made our very own pancake-sausage sandwiches and actually served these up for dinner. I love breakfast for dinner, don't you? Top with berries and warm pure maple syrup. Serve with your favorite eggs and side of steamed kale and YUM! You've got a tasty meal!</div>
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3 pancakes = 1 gram of sugar....SCORE! (we have to count every gram of sugar in our house ;) )</div>
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<h4>
Ingredients for the DRY MIX:</h4>
<ul class="ingredients">
<li>6 cups oat flour, almond flour, or any other healthy flour alternative</li>
<li>1 1/2 teaspoons baking soda (check expiration date first, this is not an ingredient you use very often, so make sure yours is not out of date)</li>
<li>3 teaspoons baking powder</li>
<li>1 tablespoon kosher salt</li>
<li>2 tablespoons sugar</li>
<li>Combine all of the ingredients in a lidded container. Shake to mix.</li>
<li>Use the mix within 3 months.</li>
</ul>
<strong>Ingredients for the PANCAKES:</strong><br />
<ul class="ingredients">
<li>Yield: about 30 pancakes, 3 inches in diameter. I used a small gravy ladle to pour the mixture on the griddle.</li>
<li>2 eggs, separated</li>
<li>2 cups buttermilk</li>
<li>4 tablespoons melted butter</li>
<li>2 cups "Instant" Pancake Mix, recipe above</li>
<li>butter for greasing the pan</li>
<li>2 cups fresh fruit such as blueberries, if desired</li>
</ul>
<h4>
Instructions</h4>
Whisk together the egg whites and the buttermilk in a small bowl. In another bowl, whisk the egg yolks with the melted butter.<br />
<br />
Combine the buttermilk mixture with the egg yolk mixture in a large mixing bowl and whisk together until thoroughly combined. Pour the liquid ingredients on top of the dry pancake mix. Using a whisk, mix the batter just enough to bring it together. Don't try to work all the lumps out.<br />
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Check to see that the griddle is hot by placing a few drops of water onto to the griddle. The griddle is ready if the water dances across the surface.<br />
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Lightly butter the griddle. I just took the butter stick in my hand and drew a small circle on the griddle where I placed each ladle of pancake batter. Doing it this way prevented the butter from burning around the pan/griddle.<br />
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Gently ladle the pancake batter onto the griddle. At this point, you can add in berries if desired. When bubbles begin to set around the edges of the pancake and the griddle-side of the cake is golden, gently flip the pancakes. Continue to cook 2 to 3 minutes or until the pancake is set.<br />
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If you are not serving these immediately, you can allow to cool completely and place in between wax or parchment paper and freeze in baggies. When you pull them out of the freezer, you can warm up in a toaster.<br />
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Anonymoushttp://www.blogger.com/profile/07017360212558960090noreply@blogger.com0tag:blogger.com,1999:blog-7046664191526098210.post-71073476312291650202016-03-24T08:09:00.000-07:002016-03-24T08:35:15.021-07:00Zucchini & Eggs - 21DF Approved!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm9nAxOlx22spwp170TjjPfAlLqwtgsZj8OWs1J7bpuqNA9GRb7KMo1SBiAEISmLc-YDp2g1rzXXoRrQX-GRPX9ILkBgBR8uhvuiLt7PPifr1Yt9JMaDgtPTvApprOMHn9gDNcFJXhzdB9/s1600/Screen+Shot+2016-03-24+at+10.03.50+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="21 Day Fix, 21 Day Fix recipes, clean eating, zucchini noodles, zoodles, eggs, protein, beachbody, shakeology, meal plans" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm9nAxOlx22spwp170TjjPfAlLqwtgsZj8OWs1J7bpuqNA9GRb7KMo1SBiAEISmLc-YDp2g1rzXXoRrQX-GRPX9ILkBgBR8uhvuiLt7PPifr1Yt9JMaDgtPTvApprOMHn9gDNcFJXhzdB9/s320/Screen+Shot+2016-03-24+at+10.03.50+AM.png" title="Zucchini & Eggs 21 Day Fix Approved" width="251" /></a></div>
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Quick and easy! That's what it's all about. Eating healthy does not have to be complicated, in fact I find the simpler and easier to compose a meal, the better. Open up that fridge, take a look at what you've got available to you, and if you've shopped right, I bet you can put together a healthy meal in less than 10 minutes from start to finish. This is one of them ---> Zucchini & Eggs!</div>
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I like to spiralize my zucchini, but this works great if you even just slice them or use a vegetable peeler to make ribbons.</div>
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Here's what you need:</div>
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1 small to medium zucchini (it cooks down a lot)</div>
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2 tsps olive oil or coconut oil</div>
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2 Tbsps or Parmesan cheese</div>
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6 Eggs</div>
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Here's how you do it:</div>
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<li>Cut up your zucchini or spiralize it.</li>
<li>Use 2 tsps of olive oil or coconut oil and sautee the zucchini in a non-stick pan</li>
<li>While that is cooking, scramble up 2 whole eggs and 4 egg whites</li>
<li>Mix in 2 Tbsps of freshly grated parmesan cheese and fresh cracked black pepper.</li>
<li>When the zucchini has softened, pour in the scrambled egg mixture and continue cooking until the eggs are cooked through. That's it! ENJOY!</li>
</ol>
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<strong>21 Day Fix Measurements</strong> ----> 1.5 RED, 1/2 BLUE, 1 GREEN, 2 tsps</div>
Anonymoushttp://www.blogger.com/profile/07017360212558960090noreply@blogger.com0