Clean Chili Recipe

It’s THAT time of year — time for some warm and delicious chili!! I found a few clean recipes and created one that melded a bunch together! 🙂
It was what we had for dinner and it was SO SO SO good!!!

chili

 

INGREDIENTS:

1 pound of ground turkey (lean)

1 can of tomato paste

1 can of diced tomatoes

4 cups of chicken broth

Peppers (I used 2)

Zucchini

Carrot

Half of a Spanish onion

4 cloves of garlic

1/4 cup of Chili Powder

Garlic Powder

A pinch or two of Cayenne Pepper (( this is spicy ))

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DIRECTIONS:

Slice and dice all of your veggies.

Place in broth to boil until tender.

 

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Saute the turkey separately. I added extra peppers and onion to the turkey as it sauteed. I sauteed the peppers and onions in coconut oil first for about five minutes and then added the ground turkey.

 

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Once the veggies in the broth were tender, I added the fully-cooked ground turkey with peppers and onions to it.

I then added the tomato paste, diced tomatoes as well as the chili powder, cayenne pepper and garlic powder and mixed all together.

 

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I let this cook on a low heat all afternoon…..about 5-6 hours! This could easily be a crock-pot meal too!

I served with smashed cauliflower and added a little greek yogurt on the side as a substitute for sour cream! It was SOOO good!!! Leftovers for tomorrow!! 😉

Be sure to leave a comment if you try!! ENJOY!! XOXO

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Shakeology — CLEAN Meal Replacement Shake

There are SO many protein shakes, weight-loss drinks, energy drinks and meal replacement shakes on the market today. It can be overwhelming to understand which is best for you and what the benefits are of each one. I get it — you want to be healthy, you want to make the right choice but also have a budget and also want to consume something that tastes good!! You ALSO need to consider WHAT it is that you are consuming!! SO many products on the market today are loaded with filler ingredients. Ingredients that are not best suited for consuming, but rather are there to improve the shelf-life of the product and to make it thicker, sweeter or just plain UN-healthy for you.

 

RETHINK YOUR DRINK — LOOK at what it is that you are consuming! What are the ingredients? Are they all-natural, are they derived from plant-based sources or were they created IN a plant!

rethink your drink

 

If any of these are listed or you think they are —– RETHINK YOUR DRINK!

—-> Mono-diglycerides: Hydrogenated oil ((used for a longer shelf-live)) This TRANS FAT (ew!) is trouble for your heart health & increases cholesterol. This solidifies at room temp., think about what it does to your insides! How is this healthy??

—-> Soy lecithin: Commonly used in processed foods. Side effects may cause gastrointestinal issues, hormone issues, allergies, weight gain (can aid in weight loss however). It has a “gummy”, “sludgey” consistency. Again – ew.

—–> Heavy Metals: Arsenic and lead from “filler” ingredients (not from the protein source) that can lead to many negative side effects.
*This won’t be listed as an ingredient, but it is tough to know if it is in fact a part of what you are drinking. Many recovery drinks or protein shakes on the market do in fact have these as part of their ingredients.

Need I say more?? Just be cognizant of what it is that you are drinking. There are many options that are better for you and for your overall health & that will help you lose weight.

 

Shakeology is BY FAR the best option on the market today, in my opinion, and here is why:

*It is LOADED with anti-oxidants to help fight disease and aging

*It helps your skin clear

*It helps with hair and nail growth

*It reduces sugar cravings

*Aids in muscle repair

*Acts as a SALAD tastes like CAKE

*It is ALL-NATURAL

*Improves digestion and regularity

*Is the PERFECT ratio of fats:proteins:carbs

*Scientifically proven to lower cholesterol, blood pressure, blood sugar

*Increases your energy

*Continued weight loss over time by replacing one meal/day with Shakeology

*Keeps you full for 2-3 hours

*Improves your mental clarity

*Loaded with a TON of vitamins and nutrients

*Boosts your immune system

*70 all-natural ingredients

 

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Shakeology isn’t a PROTEIN SHAKE – it is a meal replacement shake! It offers you the perfect blending of fats:proteins:carbs so that your body and your metabolism can operate most efficiently. It simply cannot be compared to any other type of shake on the market today. All of it’s ingredients are derived from NATURAL plant-based sources. The sugars are from NATURAL sources — not chemical-laden, man-made, sugar substitutes. This is simply the BEST there is on the market today. Having this for your breakfast or lunch each day, ensures you that you will be having at least ONE meal that is SUPER HEALTHY — that is why it’s called, “the healthiest meal of the day”.

 

If you have any questions, or want to try Shakeology — leave a reply or click the link and I will get back to you! 🙂

ryan

Have a Healthy Holiday Season!

The holidays are upon us!! Holiday music, dresses, the hustle and bustle of the season and let’s not forget — Holiday parties!! Although we love the holidays (or maybe not…lol) – they are HERE! It seems as though the Holiday season is a time when people can easily fore-go their healthy eating and workout routine because they are too busy and bombarded with so many unhealthy decisions. Wine, cookies platters, parties filled with goodies and decadent desserts — it’s no wonder people tend to pack on the pounds over the holidays!! People are moving less and eating more………Check out some of these holiday “treats” that are delicious, yes…..but can quickly add up and make your skinny jeans more and more “snug”.

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Here are some tips to help keep the holiday pounds at bay and to enter into 2015 not feeling sluggish, tired, and feeling NOT at your BEST!

avoid holiday weight gain

 

1. Make sure to SCHEDULE your workouts with yourself! MAKE THEM HAPPEN! Once you start to slack on getting your workouts done, they get easier to NOT do. You don’t have to workout harder – you just need to workout SMARTER. All you need is 30 minutes, 5 days/week. Make sure the workouts are pushing you and making you sweat! Burning calories and pushing yourself for 30 minutes a day can have LONG-TERM benefits for your health. You owe it to yourself and your jeans will FIT you come Jan 1!

2. Alcohol inhibits your fat-burning capacity. So, is it worth it to have those cocktails? If so, alternate with water and don’t go crazy. The next-day feeling isn’t always worth it either. Alcohol also lowers your inhibitions and reflexes around that dessert table! lol……It also makes you retain water and want to eat greasy, fatty foods the next day! ……….why were you wanting that cocktail again….? 😉

3. If you are invited to a Holiday party, bring something that YOU KNOW will be a healthy choice. Bring a veggie platter with hummus, slice cucumbers and add a greek yogurt dip. Bring turkey meatballs with a fresh, homemade tomato sauce. Pinterest has SO many options for healthy, clean alternatives that you can take to any Holiday party. Think ahead and have that ONE dish there that you can depend on having and it will keep your eating plan in check!

4. Don’t forget to drink your water throughout the day! Here’s a tip —> divide your body weight in half and drink that many ounces of water/day. For example, if you weigh 120 pounds, drink 60 ounces/water each day. Water will speed up your metabolism, help curb hunger, keep you full and help to keep you energized.

5. Throughout the hustle and bustle of the Holiday season, don’t forget to take care of YOU! PLAN your meals and snack AHEAD of time! Remember to eat small, clean meals every 2-3 hours to keep your metabolism up. If you know you will be busy all day – bring food with you! There is no shame in my game!! haha……I know that if I don’t plan ahead, I will be starving and will have to resort to something that will not help me stay on track or feel my best! Keep almonds and raisins in your purse, always have water with you, bring hard-boiled eggs, diced veggies and a banana with you. Plan ahead so that you cannot fail. Fail to plan then plan to fail!

6. Around this time of year, all of us are placed in positions where food, desserts, drinks and candies are offered to us. Many times, we feel that if we say, “No thank you”, that we are being rude and inconsiderate. You need to think of you and how you will FEEL by saying “yes”. Is it your best yes? Is it going to make you feel good after saying yes? Will you regret that decision if you say yes? Do what is best for you! Before you know it, if you say “YES” to everyone and everything this Holiday season, you end up putting yourself and your needs last. You’re not being selfish, you’re not being rude — you are being true to yourself and to your goals — which are valuable! January 1 is going to come sooner than you know — how do you want to feel? Bloated, tired, groggy and not able to fit into your jeans? NO? OK — then stick to your guns and FOCUS on your GOALS and you will feel amazing when 2015 begins!

 

 

You owe it to YOURSELF to feel your best! You owe it to yourself to NOT throw your health and fitness out the window! You CAN reach your goals even though you are faced with parties, goodies, drinks and treats over these next few weeks and I can help you! If you are interested in staying accountable and NOT being a holiday weight gain statistic…..fill out this application and join my next Challenge. I will coach you through and offer you daily accountability, inspiration, clean recipes, and positive motivation once you COMMIT to a program and Shakeology for one month! What have you got to lose! Make this Holiday season your best yet! 😉

 

Staying HEALTHY this Halloween

The day is HERE!! It’s Halloween!! 😉  The endless candy bowls and bags of candy are surrounding you! The temptations are everywhere. IF you are on a fitness journey to get healthier and if you have GOALS you wish to achieve, then stick to your reasons for wanting to be BETTER, healthier, stronger or more fit! Those skinny jeans WILL fit IF you choose to stay on track! It is important to remember your WHY — WHY you chose to lose inches and pounds….WHY did you choose to start a new fitness journey…….WHY did you DECIDE to feel better? Ask yourself, “Would the extra candy be WORTH it?” Candy, yes, is delicious, I GET IT!! BUT — it also does nothing for you in terms of your GOALS!! I know that you have it within you to say NO to those Reeses PB cups!! IF you are already on a fitness journey, don’t RUIN all of your hard work with silly little candies!  Here is an example of how many exercises you would need to do in order to negate the candy you eat. I found this on-line and I think that it really helps to put things in perspective! 😉

 

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From now until the end of the year, temptations will be EVERYWHERE!! There will be cookies and cakes at the office, candy bowls in every doctor’s office and goodies on sale at every grocery store. Retailers will try to tempt you and market to your weaknesses. This is a time of year when people tend to use the holidays as an excuse to indulge a bit more, thus the holiday weight gain will ensue. DON’T BE A VICTIM!! 🙂 THINK about what choices would be a *better* option for you. There are SO many clean eating options to choose instead. You will not only feel much better, you will not be sluggish, irritable or feel bloated. I realize the ONE piece of candy won’t have terrible effects on your overall health…..but who can stop at ONE?? I can’t, so that’s why I don’t even touch the stuff! Over time, however, sugar can have massive negative effects on your health. Cancer cells feed off of sugar! Sugar can also contribute to signs and symptoms of ((pre-mature)) aging ————> Um, no thank you! Here are some more things to be cognizant of, in terms of sugar consumption. Like I already mentioned, these results are over time, not just in one piece of candy. Sugars are in *many* foods — just be sure to read your nutrition labels if you aren’t already a clean eater. Be AWARE of what you’re putting in your body…..it WILL thank you later!

 

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Sugar is the devil! The only thing it does well — is taste good!! Here are a few healthy & clean alternatives to satisfy your sweet tooth!

 

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PEANUT BUTTER CUPS ARE MY WEAKNESS!! Here is a healthy alternative! 😉

Shakeo PB cups

 

 

Also — if you are needing so HELPFUL TIPS on how to survive this candy-filled weekend……….here are some ideas:

 

 

halloween

 

1. STEEL CLEAR of the candy — -OUTTA SIGHT, OUTTA MIND!! I find that it’s less tempting if things aren’t around me! If you CAN — throw it out, ask your spouse to hide it or to put it in a place where  you can’t reach it!

 

2. If you are going to a Halloween party and you know the temptations will be EVERYWHERE, eat before you go and bring a healthy dish to share.

 

3. Drink WATER to help keep you full!

 

4. Create a healthy alternative like the ones above to fulfill your sweet tooth! — > Keep it clean!

 

5. If you don’t HAVE to buy the candy — then DON’T!! Retailers will discount the huge bags for you to buy because of the price! DON’T give in! Just walk on by! 😉

 

6. If you are going to indulge — -then be sure to track it! Keeping tabs on your daily caloric intake will help you to be more cognizant of what it is that you eat. Myfitnesspall is a great app to help you do this.

 

7. MOVE! You can burn off the extra calories or if you already ARE on a fitness journey, don’t sabotage it by indulging in your child’s candy bag! 😉 YOU ARE WORTH YOUR GOALS!!

 

If you would LIKE to START a fitness journey with me, let me know! Comment below and I will be in touch shortly!

HAPPY HALLOWEEN!

XO

Sara

*Spaghetti Squash Carbonara* — SO Yum & Low Calorie

This recipe is SUPER delicious, healthy and LOW in calories! Also – 21 Day Fix Approved!

It is quickly becoming a staple in our house and want to share it’s deliciousness! Here’s the recipe:

1 spaghetti squash
1 lb. bacon (turkey)
1 yellow onion, chopped
4 gloves garlic, minced
1/2 c of peas
Parmesan cheese to taste
Red Pepper flakes or black pepper, to taste

Directions:
Heat the oven to 400ºF. Cut the squash in half and pick out all the seeds. Don’t be anal about getting out the stringy stuff, you can’t even tell it’s there once the squash has roasted. Lightly coat the inside of the squash with some oil and place cut side down, on a baking sheet, in the oven for 20 minutes. Flip each half over, and roast for another 20 minutes–0r until the squash is easily shredded with a fork and add it to your serving bowl. Start heating up the peas.

While the squash is roasting, start the sauce. With the bacon placed horizontally on your cutting board, cut the strips into 1/2″ pieces. Don’t worry about separating the strips, just cut away. Add the bacon pieces to a saute pan that’s on medium heat. Cook the bacon until it’s browned and add to your serving bowl. Remove 3/4 of the bacon grease and reserve for another use. Place the onion and garlic in the pan and cook until translucent. Add them to your serving bowl. Add the peas into the mixture along with parmesan cheese and red pepper flakes to your liking. ENJOY! 🙂

Delicious!!

Delicious!!