Merry Fit-mas! Under 20 Minute No Equipment Workout

How many people can say they feel too busy to work out this week? I know, there's a lot going on! Here's a quick circuit you can do in under 20 minutes! No equipment needed! How easy is that? Thanks to my friend Krystin for this awesome workout!

They are My Reason, Not My Excuse

Is it just me or does life seem to only get busier and busier? The work day no longer ends at 5pm and often begins much earlier than 8am. Traffic is so bad that a commute that should only take you 10-15 minutes, ends up taking 30 minutes to an hour. Factor in all your commitments outside of work and the activities your children are involved in and life can feel like one mad, hectic dash. 
Even as a stay at home mom, it's very easy for my day to try to manage me. I have this plan in my mind and then the kids wake up and decide they want none of that plan. In our efforts to simply survive our day, we must give up something. For me, the compromise always eliminated my time for fitness.
After my daughter was born, I began doing a workout during one of her 2 nap times, but it was almost an hour and she only slept for an hour. That quickly stopped because I got discouraged. We started taking walks through the neighborhood, but that was completely dependent on the weather. Classes at my gym didn't work with her napping or childcare schedule. It seemed too hard, so I stopped. I stopped looking for a reason to invest in my health and instead embraced all my excuses...because I thought they were really good excuses.
One day, all my excuses caught up with me. I was faced with a choice- continue using my children as my excuse or let them be the reason I made a lifestyle change. My journey over the past 9 months began slowly. I started only focusing on nutrition and then after 3 months realized that fitness was the missing key to the puzzle. I'm so thankful to my coach who introduced me to some amazing and effective 30 minute home workouts and simple portion fix nutrition. It took a few months for me to find the best time of day to get in my workout. I tried everything from after everyone was in bed, to first thing in the morning and everything in between. There were times I wanted to give up, times I had so much more to do other than spend 30 minutes exercising. However, as 2015 draws to a close and I realize I will be beginning a new year almost 40 pounds lighter and in the best physical shape of my life, all those inconveniences seem so insignificant.
My wish for everyone this Christmas season is that you realize your true worth and the potential that is inside of each of you to achieve your goals. It doesn't have to be complicated or perfect, you simply have to start.

Don't Stay Down Just Because You Hit a Bump in the Road

Life gets challenging sometimes, doesn't it? My daughter caught a nasty cold virus the week of Thanksgiving and I ended up catching it. Instead of bouncing back in 10-14 days, we both ended up on antibiotics for a sinus infection. I also got 5 days of a steroid because I hadn't been able to smell or taste anything for 7 days. 
Needless to say, not being able to breathe equals not being able to work out. 😩 Even after finishing all the meds, I still didn't feel up to exercise.
I continued to let my body rest while keeping my nutrition in line and drinking Shakeology. After a round of antibiotics, I was glad to know I was replenishing with Superfoods and probiotics! (Do you have that awesomeness in your protein shake?)
Last week, I started back slow with yoga and Pilates workouts from 21 Day Fix and Dynamix from P90X3.
Today, I felt amazing and did my favorite, The Warrior from P90X3!
The old me would have given up and been sitting around eating too many Christmas cookies while telling myself I would start back after the new year. I'm so glad I made a lifestyle change this year and will still finish 2015 strong! You don't have to stay down just because you hit a bump in the road. 

👊

Are You Holiday Party Ready?

It's the most wonderful time of the year!  Our social calendars will be slammed and the temptations and holiday treats will be coming at us in all directions.  I don't know about you, but it seems like treats are just flying through the air this time of year and right into my mouth!  It's the craziest thing!  

For me, this was always the time of year that I gained at least 5-7 pounds.  I would finish off the end of the year with a lot of regret, because of my excessive indulgences, and vow that next year would be the time that I REALLY got it together. 

This year has been different.  I have finally gotten my head 100% in the game and haven't looked back.  I have come way too far to undo all my hard work.  So what's a girl to do?  Give up?  Deprive yourself and stay home from all the holiday parties?  Nope!  This will be the year I finally find balance between being healthy but still living in the real world.  Will I have dessert and other out of the ordinary foods?  Probably, and while you are picking your jaw up off the floor, here's why.  I will not be eating those foods every single day.  Seriously people, no one is handing out awards to those who resist that piece of pumpkin pie.  One bad meal isn't going to undo all your progress just like one good meal isn't going to cause you to lose weight.  Eating Christmas cookies every day the entire month of December is an entirely different story.  

Here are some tips to help you stay holiday party ready while maintaining balance and ENJOYING the season.  

1. Drink Plenty of Water.
Staying properly hydrated will not only keep your complexion glowing, but it will also help you feel full.  It also keeps your muscles and other organs working properly. Feel tired or have a headache, you may need to drink some water.   How much should you be drinking daily?  Divide your body weight in half and that's how many ounces per day you should consume.  Example, if you weight 150 pounds, you should drink a minimum of 75 ounces each day.  

2.  Plan Your Weekly Menu
This is a crazy, busy time of year.  Between shopping, family gatherings and Christmas program practices, it's going to be so much more convenient to grab something on the go.  Have your breakfast, lunch, dinner and snacks prepared and prepped for the week so you can stay on track and stick to the plan.  

3.  Don't Skip Your Workout
Obviously there will be days during the season you simply cannot get to the gym or push play on your DVD.  But, not every day is going to be like that.  Even if you can't get 5-6 days in like you usually do, 3-4 is still good and it's better than sitting on the couch. Partner up with a friend or join an online accountability group who will inspire and motivate you to get it done each day.  

4. Have a Plan Before You Arrive at the Party
So, you know you're going to a party where the only foods will be cocktail wieners, sausage balls, crackers, cheese-balls and lots of desserts.  What do you do?  Eat a small, healthy meal or snack before you arrive.  Don't go into these situations starving.  You will over indulge and probably feel terribly bloated the next day.  This is a great time to make your favorite Shakeology recipe, some no fat Greek yogurt with fruit or an apple with peanut butter.  Protein will help you feel full so you can enjoy a few treats while not going overboard.  

5. Do Not Take Home Leftovers
I know, we all hate to waste food.  I'm from the south where we would rather have 2 extra casseroles that no one touches than dare run the risk of not having enough.  I completely understand that food is love to so many moms and grandmothers.  It makes us feel guilty and terrible to throw things away. What about all those starving people around the world?  
Here's the reality though, eating the mac and cheese one time probably isn't going to undo all your progress, but eating it for the next 2-3 days isn't a wise decision.  If you are worried about throwing out leftovers, look at the recipes and truly plan to only make enough for that one sitting.  If the recipe says it serves 10 and you have 10 people coming over, don't double the recipe just because you don't want to run out.  Coordinate the menu with everyone contributing so that there isn't too much.  

Bonus: Pamper Yourself!  
Schedule a hair appointment, get your nails done, buy a new outfit.  When you feel good on the outside, it may be just the extra push you need to stay true to your goals and finish out the year strong!  

Who's ready to have a New Year's resolution that finally isn't about weight loss!  

DIY Rice Heating

My upper body has been feeling pretty sore since starting P90X3. 

This Rice Sock Heating Pad I made when I went into labor with my daughter has come in handy to pamper those sore upper body muscles.  

Even though mine is in an old sock, I'm kind of attached to it.  We've been through a lot together. 😉💗🍼

Here's how you can make your own:

1 sock (can be old or a new pretty one...or if you are crafty, feel free to sew your own wrap)

1 pound of dry rice

Essential Oil (I love lavender, but this is totally optional depending on personal preference)

Place dried rice in a bowl (non plastic as that will absorb the scent of the oil for all of time) and mix in desired amount of essential oil 

Place rice mixture in the sock and tie the end tightly in a knot

To Heat: Place in the microwave for 1 min then heat at 30 sec intervals until it reaches your desired temperature 

Turkey Taco Lettuce Wraps

Tacos are a weekly staple at our house.  They are super easy to make quickly and super easy to double or triple the meat recipe to freeze for later.  Using ground turkey or lean ground beef makes this a healthy dinner the whole family will enjoy!  

Taco Seasoning 

Makes enough seasoning for 1 pound of meat

1 Tbsp. Chili Powder

1/4 Tsp. Garlic Powder

1/4 Tsp. Onion Powder

1/4 Tsp. Crushed Red Pepper Flakes (if you don't like spicy, this can be omitted.)

1/4 Tsp. Dried Oregano

1/2 Tsp. Paprika

1 1/2 Tsp. Cumin

1 Tsp. of Sea Salt (I usually cut this down to 1/4-1/2 tsp.)

1 Tsp. Black Pepper

For the Tacos

Serves 4

Combine all ingredients and set aside

Brown 1 lb. ground meat and drain off any excess water or grease. 

Combine the following with the browned, drained meat: 

taco seasoning

2/3 cup of water

1 can tomatoes with green chilies

Simmer until liquid is reduced

Serve on shells of Bib Lettuce with your favorite toppings.  

  

Chicken Salad- 21 Day Fix Approved

Chicken Salad is one of those things you usually avoid when eating clean and healthy because it's loaded with fat and calories. 
Here's a chicken salad recipe that will satisfy your cravings and doesn't taste like you are sacrificing any flavor! 
21 day fix container counts included. Feel free to play around with the ingredients! 

1 serving of chicken + 1 tbsp plain, fat free Greek yogurt (1 red) ❤
2-3 scallions, minced (free)
1/4 tsp curry powder (free)
1/2 cup grapes (1/2 purple)💜
6 almonds, chopped (1/2 blue)💙
Bed of mixed greens (1 green) 💚

Lose the Excuses- The Top 5

We've all said it- Well, I know this isn't an excuse, but here's the "reason."  An excuse by any other name is still an excuse.  I say this as a reformed excuse maker.  Here's a couple of my former excuses and a couple I've heard from others along the way.  At the end of the day, it's up to you to get out of your own way and make things happen.  Here's a couple suggestions to help motivate you along.

1.  I don't have time.  

Preach it.  There are 24 hours in a day but when you factor in things like commute time, school, work, church, extracurricular activities and everything else that makes up your day, the time seems to disappear.  The best advice I can give is that we all make time for the things that matter most to us. You may have to get up 30 minutes earlier and push all the toys out of the way, but you can push play on a workout DVD at home.   Yes, there will be the days that you are operating in survival mode and maybe you can't get in that time, but you don't give up.  I have a friend who is a mom, works 12 hour shifts and yet she still schedules in that gym time.  It's not negotiable.  She's a rock star and looks amazing because she got out of her own way and made it happen. 

2. I don't have the money. 

Times are tough.  We live on a single income and I 100% get that.  Here's the deal- if you don't invest in your health now, you will be later on in the form of doctor visits and prescription medications. Given, exercise isn't a 100% guarantee that your life will be disease and problem free, but it will reduce your chances of developing things like type 2 diabetes, high cholesterol, high blood pressure, joint problems from carrying excessive weight and lack of energy, just to name a few. 

3. I don't want to cook a separate meal for me and my family.  

Children can be the most picky, frustrating creatures on the planet when it comes to mealtimes.  What they ate last week, they will say is disgusting this week.   As a parent, it's up to you to set some healthy habits for your family now.  If you are struggling with your weight, chances are, your children are going to face that same struggle one day.  It's genetic and it's a learned behavior. Teach them healthy habits now. Set them up for a healthy, successful future. 

4. I don't want to give up (fill in the blank.)

Instead of focusing on what you are giving up, think about what you will get in return.  I never thought I could give up coffee creamer.  It was my one big indulgence each day.  When I did 21 day fix, it wasn't allowed and I planned on doing the program exactly.  I switched to unsweetened almond/coconut milk blend and I haven't looked back.  Focusing on what you're giving up leads you to feel deprived.  Focusing on what you are getting in return, such as weight loss, more energy, defined muscles and smaller clothing sizes, makes you realize that those so called "sacrifices" are mere investments into your new, healthy future. 

5. I'm just going to do this diet for a few weeks, or take these new supplements I heard about. I'm not going to name any brand names but we've all seen them.  Here's the deal, you have to be willing to make a lifestyle change. Before you start using one of these products or eating some fad diet, ask yourself a few questions- Is this setting me up for long term success?  Is this program teaching me healthy eating and fitness habits that can be sustained over a lifetime? What are the long term effects of this product on my body? The biggest problem I have with these companies is their motivation and ethics.  I do not feel that it is prudent to sell a product that is marketed at weight loss while telling people they can continue eating unhealthy foods as long as they take a certain "fat-blocking" pill. Your money can be better spent investing in healthy, clean foods and a good fitness program.  There's nothing you can take that replaces healthy, balanced eating and exercise. Nothing. You don't need it.  

There's no magic formula.  All it takes is a made up mind fueled by hardcore determination.  Cut out the processed foods, the sugar substitutes (yes, all the diet soda and diet foods included) and high fat foods and fill your diet with fruits, vegetables, lean proteins, good carbs and healthy fats.

The path of most resistance is harder, less traveled and sometimes lonely, BUT it is always worth it. YOU are worth it.  Your family is worth it. Don't be the only one standing between you and success. Get out of your own way and make it happen.

Have you gotten out of your own way and reached success?  Post your success stories in the comment section!  

Mom- It's OK to Vent Without Feeling Guilty

Sometimes parenting can be so completely frustrating. There are the endless questions, the temper tantrums, the sleepless nights and accidents that still happen despite your best baby and childproofing attempts. Some days are just hard. What can make things just a little worse in your already hard, frustratingly difficult day? Deciding to "vent" to someone who, despite good intentions I'm sure, put you on a guilt trip by saying things like, "They won't be little forever, so enjoy these days," or "These are the easy years." While I'm sure the intention is to change that moms perspective and focus on the big picture, the fact of the matter is, she simply wants someone to empathize with her and acknowledge that yes, some days are really tough. There are days you already feel like a completely and total failure and the guilt trip just sends you right on over the edge. We all know that the years pass all too quickly, but knowing that doesn't always make those LONG days any easier. To all the moms out there feeling like you are in the thick of it, here's a virtual fist bump. 👊You're going to make it!

Comparison is the Thief of Joy

Can we all take a minute out of our day to acknowledge this truth?

 I love that as a stay at home mom, social media is sometimes the one thing that keeps me connected to the outside world. I love seeing what my friends are up to....but sometimes, I will admit, I get a little jealous. There, I said it. Maybe I'm the only one...but I doubt it. It seems like some people have such perfect lives. They seemingly take vacations every week, their husbands send them flowers for no reason once a month and their children are super genius prodigies with not a speck or stain on their perfectly styled boutique outfits. Today, when scrolling through your news feed, please remember that comparison is the thief of JOY. 

That family who seems to take a trip every single week may have 2 parents working hard, long hours each day.  Those weekend getaways may be the only time they can get away from all the distractions and spend quality family time together.  Let's celebrate that regardless of the circumstances, these are families spending time together.  Families are breaking apart every day, let's celebrate that some people are not giving up and doing whatever it takes to stay together. 

The mom who gets flowers from her husband just because- who even cares what's happened on the other side of this picture.  Can we just celebrate for a moment that chivalry still exists and this husband took time to make his wife feel loved and appreciated! 

The super genius prodigy children- let's celebrate that these parents are investing in this child's future and thus grooming someone who will one day be a productive member of society.  Besides, we all know that "our" child is the smartest, most amazing, wonderful little human on the planet.  

Those perfectly styled children in their spotless outfits?  Come on, we all know it was all that mom could do to get a picture BEFORE total mayhem enviably occurred and chocolate, spaghetti sauce, or marker got all over those precious outfits she scored on Zulily or 75% off  clearance.  She just wanted to savor that brief moment in time when it "looked" like she had it all together.  

Facebook is all smoke and mirrors. We don't know what is on the other side of all those positive social media posts and pictures. Let's all find True JOY and happiness with our current season of life despite how messy, hard or chaotic it may be.

What's a Challenge Group?

How many people like to take on a new challenge alone, with no support and no one motivating them to keep going?  Probably not many.  Why should we treat our health and fitness goals like something we must do alone?  It doesn't have to be that way!

Challenge groups are a chance for people to connect for 30 days in a small, private Facebook group where you receive daily motivation and accountability. Your age and fitness level is completely irrelevant.  We are all in this together.  The focus is always on nutrition, because that awesome body you want is made in the kitchen.  While nutrition is key, only lifting that knife and fork to your mouth isn't going to give you the sculpted arms you want, so you will also follow a fitness plan.

You may be completely new to exercise or you may be a seasoned athlete- we can find a plan that will fit your needs, challenge you and help you be successful in meeting your goals.

Some common questions I receive about challenge groups:

Q- How much time do I need to commit to this?
A-If you have 25-30 min a day, you can get in your daily workout.  The meal plans are not complicated and can be easily assembled and planned out for the week.

Q-How much does it cost?
A- We will talk about your health and fitness goals and find a plan that fits you and your budget.

Q-What happens after the  30 days?
A-I move you to my post challenge group accountability group.  Most people are not to their goal in 30 days- the journey is only beginning.  The post challenge accountability group will allow you to continue those healthy habits you learned in the first 30 days while still connecting with like minded people and supporting each other along the journey.

Q- What kind of results can I expect in 30 days?
A-There are a lot of factors that play into your results.  Most people will not be to their goal in 30 days, but you will see very visible results, The most important aspect of the group is that you do develop those healthy habits that will sustain you so that you reach your goal and are able to maintain it over a lifetime.

If you are ready to start this journey with me, email coachmeganputnam@gmail.com.  Let's talk about your health and fitness goals and find a program that fits you!  

Fitness + Nutrition + Support + Rewards = Success

Being Healthy vs. Losing Weight

My best friend and I were having a conversation about eating healthy and how there is a general consensus among society that we can continue to hold on to our old habits, in moderation, and still lose weight.  She said something so profound to me, "[There are] two different mind sets: health versus weight loss.  They aren't the same for a lot of people.  They should be but they aren't."  

I had this moment of realization.  For the past 8 years, I had been concerned with only losing weight. Every time I looked in the mirror I would think, well, I need to lose some weight.  Every time I would feel my clothes get tight, well, need to lose some weight.  
What I didn't seem to be concerned about was, what's going on inside my body?  Just because the food I was eating was fitting into a certain calorie bracket didn't mean it was healthy.  

Thankfully, I discovered this amazing company called Beachbody.  There's no quick fixes here, but there is the chance to change your life.  The difference?  You have to change your mindset to focusing on what is healthy instead of just losing weight.  I'm so impressed with this company that I decided to pay it forward and become a coach.  

The weight loss industry if full of promises for a quick fix with minimal effort on your part.  You don't have to look far past your social media feed to see that.  

This is my philosophy- if your weight loss plan follows these guidelines, I believe you will be set up for long term success.

  

Eat less CRAP: 
Carbonated drinks (Yes, even the diet ones)
Refined sugar 
Artificial sweeteners and colors 
Processed foods 

Eat more FOOD: 
Fruits and veggies 
Organic lean proteins 
Omega-3 fatty acids 
Drink water

If you are ready to get healthy, I would love to be your FREE coach.  I'm so happy that I changed my mindset to wanting to be healthy rather than only concerned with what I saw in the mirror.  
Send me an email at coachmeganputnam@gmail.com and lets talk about your health and fitness goals.  

Where do you want to be a month, six months or a year from now?  

Changing your life is possible and I promise, you won't regret it.  

If you have a success story, please share below.  It's so inspiring to hear about others successes.  

PB2- Product Review

Peanut butter is a staple item at our house.  So is dark chocolate.  I instantly fell in love when I saw this new product on the peanut butter shelf at the grocery store.  I was a little skeptical about how it would taste, but for the love of peanut butter and chocolate, I was willing to give it a try.  The fact that this claims to have 85% less fat and calories than traditional peanut butter was also nice motivation.

The label on this powdered peanut butter says the peanuts are roasted then pressed to remove 85% of the oil.  You mix 2 tablespoons of PB2 with 1 tablespoon of water and stir until smooth.

First, this is an extremely fine powder.  I've used it several times and have yet to measure out my 2 tablespoons without leaving a mess all over the counter.

I was very surprised at how creamy the consistency is when mixed.  It's very similar to peanut butter, just without the oil.

I tasted it alone, and it was decent, but did have that "low calorie, low fat" taste.

When mixed in oatmeal or a smoothie, the peanut butter and chocolate flavor was wonderful.  I did miss the creaminess of traditional peanut butter, but I guess that's the trade off when the oils are removed.

The verdict- this is a nice addition to your pantry.  It's not going to ever replace traditional peanut butter for me, but, I think it's great for adding peanut butter flavor to other foods without adding the fat and calories.

Have you tried PB2?  What did you think about it?

Turkey Chili- Fixate Cookbook

If you've struggled with healthy eating or if you've hit a plateau with your current fitness routine, I highly recommend The 21 Day Fix!  This is a revolutionar, yet surprisingly simple, meal plan and fitness program.  I went into this program not knowing what to expect.  I was reaching the end of my weight loss journey and honestly didn't know what kind of results I would have.  I am so happy to say that I lost a total of 5 pounds and 5 total body inches.  The workouts are 30 minutes and each workout targets something different so you and your muscles don't get bored.
Here is a recipe from the FIXATE cookbook that I love.  I've made this turkey chili twice now and always freeze it in my Fitpacker containers so that I have an easy lunch to grab.  The recipe says it makes 8 servings, but I've only been able to get 6 servings from a batch.  The taste is a little interesting and unlike most traditional chili recipes, but it's grown on me and I really like it now!

Turkey Chili- makes 6 servings (approx. 1 1/2 cups each)
Container counts- 1/2 Green, 1 yellow, 1 red, 1/2 tsp.

2 tsp.  extra virgin coconut oil, melted
1 medium onion, chopped
1 medium green bell pepper, chopped
1 medium red bell pepper, chopped
2 cloves garlic, finely chopped
1 lb. cooked 93% lean ground turkey breast (or lean grass-fed ground beef)
2 cans kidney or pinto beans, rinsed and drained (I use a can of each)
1 (15 oz) can organic, diced tomatoes, no salt added
1 cup red wine
1 Tbsp. ground chili powder
1/2 tsp sea salt
2 tsp crushed red pepper (optional)
1/4 cup chopped fresh cilantro
6 tsp crumbed goat cheese

Directions:
1. Heat oil in large saucepan over medium-high heat.
2. Add onion and bell peppers; cook, stirring occasionally for 5-6 minutes, or until onion is translucent.
3. Add garlic; cook, stirring frequently, for 1 minute.
4. Add turkey, beans tomatoes (with liquid), wine, chili powder, salt, and red pepper.  Bring to a boil.  Reduce heat; gently boil, stirring occasionally, for 20 minutes, or until slightly thickened.
5. Serve topped with cilantro and cheese.

Want more information on the 21 Day Fix or on making me your FREE coach?  Send me an email at coachmeganputnam@gmail.com.  Lets talk about your health and fitness goals.  Twenty-one days from now, you will be glad you started today.

Grilled Steak and Portobello Mushroom with Tomato Vinaigrette and Steamed Asparagus- 21 Day Fix Approved

Grilled Steak and Portobello Mushroom with Tomato Vinaigrette and Steamed Asparagus

One of the best purchases we have made this season is our grill.  Chad keeps creating these delicious, healthy dishes for us.  To be perfectly honest, he is a MUCH better cook and recipe creator than I am. This dish takes a bit of planning and prep.  It's perfect for a leisurely weekend with friends.  

21 Day Fix container counts: 1 Red, 2 Green, 1/3 Blue, 1.5 tsp

Items needed: 

• Flank Steak (approximately 2-3 lbs)
• Portobello Mushrooms
• Fresh Asparagus
• Grape Tomatoes
• Fresh Garlic
• Green Onion
• Extra-Virgin Olive Oil
• Red Wine Vinegar
• Balsamic Vinegar 
• Oregano
• Feta Cheese (optional)
• Salt and Pepper
• Smokin' Coals Original Dry Rub

For the steak: 

This is a flank steak or sometimes labeled as London broil. Chad likes to do a dry rub with Smokin' Coals Original Dry Rub, a local South Carolina product that has a delicious sweet heat flavor.  He applies the dry rub to the steak and then allows the meat to come up to room temperature before grilling to medium. Allow steak to rest, while steaming the asparagus, before slicing.  

For the tomato vinaigrette:

2 Servings

• Approximately 10 grape tomatoes, quartered
• 2 cloves of fresh garlic, minced
• 1 green onion, finely diced
• 1 Tbsp extra-virgin olive oil
• 3-4 Tbsp of red wine vinegar
• 1 Tbsp dried oregano
• salt and pepper to taste

Mix all ingredients together in a bowl and lightly press the tomatoes to release their juices without breaking.  Cover and allow to marinate for at least an hour before serving.

For the grilled Portobello mushroom: 

Remove the stems of the mushroom and clean by wiping with a dry cloth.  Place the mushrooms in a shallow dish and marinate in equal parts extra-virgin olive oil and balsamic vinegar for 1 hour turning the mushrooms half way through.  Grill approximately 5 minutes per side or until done.  

For the Asparagus:

Steam asparagus until tender- about 7-10 minutes. 

Serve topped with about a tablespoon or 1/3 blue container full of crumbled feta cheese.  

We've made this several times and like to make extra for leftovers the next day.  It all reheats beautifully and the flavors only seem to improve!  

Who is the better cook and recipe creator in your relationship?  

Pumpkin Muffins with Maple Cream Cheese-Fixate Cookbook

This recipe had me at "Pumpkin Muffins with Maple Cream Cheese."  I mean, seriously, how could this not be good? The fact that it's a 21 Day Fix approved recipe from the Fixate cookbook, was simply an added bonus.  I made this recipe and realized after it was already in the oven, there seemed to be some missing spices to make this feel like those delicious pumpkin treats we all look so forward to each fall.  Nonetheless, the recipe still turned out delicious and had more of an earthy flavor, not spicy.
I an somewhat confused as to how the container counts were determined for this recipe.  The book says that it makes 9 servings, which was true, but that each serving equals 1 purple and 1 orange.  I get the orange count, but because there is only 1 cup of pumpkin in the entire recipe, I'm not sure how each serving can count as 1 purple.  I did check the updates on the cookbook and there were no edits to this recipe.  If anyone understands how this equals 1 purple, please share in the comments.  I personally feel like this should count as 1 yellow since the ingredients are very similar to the treat recipes in the original 21 Day Fix guide.

Pumpkin Muffins with Maple Cream Cheese
Serves 9 (1 Muffin each)  Container Equivalents per serving: 1 purple, 1 orange

Pumpkin Muffins with Maple Cream Cheese
(minus 1 that I ate before I took a picture)

2 oz. cream cheese
1 Tbsp. pure maple syrup
1 large egg, lightly beaten
1 cup canned pumpkin puree
1 1/2 cups almond flour (see tip below to make your own or if you have nut allergies)
3/4 tsp baking soda
1 dash sea salt
2 Tbsp. raw pumpkin seeds. (I felt like this was a typo and they actually meant 2 tsp. based on how mine looked versus the picture in the cookbook.)

1. Preheat oven to 350 degrees
2. Prepare 9 muffin cups by lining with muffin tin liners or coating with spray.  Set aside
3. Combine cream cheese and maple syrup in a small bowl; mix well.  Set aside.
4. Combine egg and pumpkin in a medium bowl; mix well. Set aside.
5. Combine almond flour, baking soda, and salt in a medium bowl: mix well.
6. Add almond meal mixture to egg mixture; mix until just blended.
7. Spoon batter into each prepared muffin cup, filing a little less than 1/2 full.
8. Spoon about 1 heaping teaspoon cream cheese mixture into the center of each muffin.  Evenly fill muffin cups 3/4 full with remaining batter.
9. Sprinkle muffins evenly with pumpkin seeds.
10. Bake 16 to 18 minutes, or until golden brown and toothpick inserted into the center comes out clean.
11. Transfer muffins to rack; cool.

Tip:  1 cup of slivered almonds ground in a high speed blender or a food processor will yield approximately 1 cup of almond flour. Pulse in 20 second intervals to avoid turning it into almond butter.
If you have nut allergies, Autumn suggests trying ground oat flour.  This is going to be the closest consistency to the almond flour.  You can make your own by grinding old fashion oats in the blender or food processor.
Whole wheat flour might be a trickier substitution and you may have to play with the moisture balance before getting it right.

I plan to make these again sometime this week and will be adding at least 1 tsp of good vanilla extract and some pumpkin pie spices.

Has anyone else tried these?  Did you add any spices or flavoring?  Share below!

Quinoa and Black Bean Salad- Fixate Cookbook

If you haven't yet tried quinoa, what are you waiting for? It's protein packed, gluten free and can be substituted in most rice recipes and pasta salad recipes.  The Quinoa and Black Bean Salad from the Fixate cookbook is a great make ahead meal or healthy dish to take to your next potluck.  Feel free to cut this recipe in half as it only keeps 2-3 days in the fridge.

Quinoa and Black Bean Salad
Serves 12- 1 cup each
Container Counts 1 Green, 2 Yellow

Quinoa and Black Bean Salad

1/3 Cup Fresh Lime Juice
1 tsp. Ground Cumin
1 tsp. Sea Salt
1/3 Cup Olive Oil
2 Cans Black Beans, rinsed and drained
4 1/2 tsp. Red Wine Vinegar
Black Pepper to taste

4 Cups Water
2 Cups Dry Quinoa (I used red quinoa which is why mine is so dark.)
1 Medium Red Bell Pepper, finely chopped
1 Medium Orange Bell Pepper, finely chopped
1 Medium Yellow Bell Pepper, finely chopped
1 10 oz. Bag Frozen Corn, thawed
1 Bunch Fresh Cilantro, finely chopped

1.  Combine lime juice, cumin, and salt in a medium bowl; whisk to blend.
2. Slowly add oil, while whisking constantly; set aside.  (I combined all the ingredients in my high speed blender)
3. Combine beans, vinegar and pepper in a medium bowl; mix well.  Set aside
4.Bring water to boil in medium saucepan over high heat.
5. Add quinoa,  Reduce heat to medium-low; cook, covered, for 10-12 min or until all water has been absorbed.  Remove from heat.  Cool for 15 to 30 min  Set aside.  (Better yet, follow the instructions on your quinoa box.  I always have to let mine simmer for at least 15 minutes before all the liquid is absorbed.)
6. Place cooled quinoa in a large bowl.  Fluff with a fork.
7. Add bell peppers, corn, cilantro, bean mixture, and dressing; toss gently to blend.

I plan on making this recipe again this week!  It was super convenient to have this made ahead and the fact that I could have a whole cup as a serving left me feeling very satisfied without feeling overly stuffed.

Do you have a favorite quinoa recipe?  Share it in the comments below!

Easy French Toast

I didn't always like breakfast.  I skipped that meal of the day for about the first 30 years of my life.  There would be the special occasion breakfast here and there, but that was it.  It wasn't until one of my many times I hopped on the weight loss wagon that I began to realize my need for this meal of the day.  I was doing a very intense exercise program and I couldn't properly fuel my body without those calories.

While I yet again fell off that wagon, I did continue to eat breakfast.

Growing up, my mom began serving us Ezekiel bread long before it ever made it's way into mainstream grocery stores. I can't remember if this was before or after the juicing revolution hit. We went to the little local health food store to buy this bread that was completely different than any whole wheat bread we had ever eaten.  Strangely enough, I really liked it. In college, I was even able to find it at this tiny little health food store in Sylva, NC.

Ezekiel bread- you and I have been through a lot together.

About the same time I began liking breakfast, I noticed a new item beside the old faithful regular Ezekiel bread- Cinnamon Raisin Ezekiel bread.  Game changer.

This item quickly found it's way into my shopping cart and became an instant favorite.

I personally think the best way to enjoy it is in french toast.  It tastes so good you will think it's bad, but it's not!

Easy Cinnamon Raisin French Toast

Makes 1 serving

Heat griddle on medium heat or about 300 degrees.

2 pieces cinnamon raisin Ezekiel bread

1 egg, beaten

1 tbsp unsweetened almond milk (or more if you like the egg mixture thinner)

1/4 tsp real vanilla extract (totally optional)

dash of extra cinnamon

Optional Toppings

maple syrup

favorite fruit

Coconut oil for greasing the griddle

Toast the Ezekiel bread in a toaster on medium to light setting just so it becomes slightly dry.  It will absorb the egg mixture better.

While you are toasting the bread, mix up the remaining ingredients.  Pour into a shallow dish or pie pan.

Dip each side of the bread in the egg mixture until well coated.

Spray griddle with coconut oil and cook each piece 2-3 min on the first side and 1-2 min on the other side.

Serve with maple syrup and fresh fruit.

Do you like Ezekiel bread?  What are some of your favorite ways to enjoy it?

Simple Solutions For Busy Days

Some days I feel very enthusiastic about trying a new recipe and some days I just don't have the time or energy. Today was one of those days where I needed to keep it simple.

A couple months ago, this would have been one of those days where I asked my husband to run through a drive thru to pick us up some takeout.  While we still like to eat out on the weekends, I try to keep our meals as clean as possible during the week.  Even "healthy" choices at restaurants sometimes contain all the sodium you need for entire day.

The great thing about all these recipes?  You can easily customize the portions!  Whether you are cooking for yourself or a family, these meals will work!

Breakfast 

This is one of my favorite breakfasts.  I cringe when I think about how many years I skipped this meal! Even when you don't have a lot of time, you can pull the whole thing together start to finish in less than 10 minutes.  Best of all, this isn't going to spike your blood sugar and leave you ready to crash like a muffin or breakfast pastry would.

Scrambled Eggs Sprinkled With Cheddar Cheese and Sautéed Baby Kale

Lunch

For lunch, I had some left over veggie stir fry I made to use up produce I had in the fridge.  I didn't take a picture, but it was broccoli, cabbage, onions and cauliflower tossed with quinoa.

Dinner

Dinner was as easy as boiling water and using the salad spinner.

Trader Joes has a delicious quinoa and brown rice pasta that is gluten free.  This pasta is so filling and doesn't leave you with that heavy, overly full feeling that traditional pasta causes.

The sauce is a store bought sauce with lower sodium.

The salad was my favorite part.  Delicate baby kale leaves, tangy grape tomatoes, red onion, feta cheese and a hemp seeds.

If you haven't tried hemp seeds, this is a great way to incorporate some additional protein in your diet.

A gorgeous salad like this shouldn't be covered up in salad dressing that's been sitting on a grocery store shelf for who knows how long.

Trust me, once you start making your own salad dressings, there is no going back.

It's. Just. Too. Good.

My new favorite salad dressing is the Greek Dressing from the cookbook Everyday Detox.  This was also a big hit with my father in law on Fathers Day weekend.

6 tbsp Olive Oil

3 tbsp lemon juice

2 cloves of fresh garlic

1 tsp oregano

Pepper to taste

Combine all ingredients in a high speed blender and process until smooth.

What are your favorite, easy meals to prepare on busy days?  Share your ideas below!