More meal prep tips. . . . . . . .

I have a few new tips for meal prepping. The holidays are a very busy time of the year and many use this as an excuse to not be able to stay on track! In reality this is an even more important time of the year to stay on track. A few weeks ago I blogged about Meal Prepping however today I wanted to add a few more tips. This will help in your success.

 

Prepping on your Sunday it does not mean you have to be in the kitchen all day. I am going to share a few ideas to help you complete it from start to finish a bit faster!!!

1. Plan what dish you are going to make and plan to double it (then some can go in the freezer)  Select two main dishes with similar ingredients.   This will also make all the chopping and prepping easier.
Example: Turkey Chili and Mexican Casserole.  I would just brown all the ground turkey in the same pan.  Then the following week I would make 2 dishes with Chicken. Again by doubling them your freezer is building with a nice variety!

Tip: When freezing remember to label what is in the container so your remember!

2. Make sure the dishwasher is empty and the sink is full of hot soapy water. I do this because I can do the dishes as I go. I will make my Waffle mix in a glass bowl then when done I will wash it quick and use it again for cookies that I am making!   Clean up is the part I do not like about meal prep but if I complete it as I go then I do not notice it!

3. Think of the order and what need to bake and how long will think take. Many times I will make protein bars and while they are baking I will brown my ground turkey and then I will be making Whole Wheat Waffles. After I take each waffle out of the iron I stir up my turkey.  This may take some practice but it will cut your time.  When making multiple things it is best to set a timer on some so you do not forget. No one wants burnt cookies!!!

I hope these three new tips help you in your meal prepping! This is key for many of us to continue to eat our best thru the week even when our schedule is full of activities every night or you have to work late!

My advise for you is to keep practicing it will come and you will soon be a pro!

Chocolate Chip Protein Cookies

 

 

I tried a new recipe today! They might be the easiest cookies I have ever made.

 

Chocolate Chip Protein Cookies

 

1 cup Oatmeal

2 scoops vanilla Isagenix protein powder

1 egg

dash of vanilla

A few sprinkles of cinnamon

2 tablespoon of honey

1/4 cup all natural creamy peanut butter

 

Mix all ingredients together and roll into a ball. Place on a cookie sheet and flatten with a fork.  Makes about 10 small cookies.

 

Bake at 350 for approx. 8 minutes.

 

A workout you can do anywhere!

With the holidays here many of us are our traveling, or visiting family for the weekends. This means we will be away for the gym or our typical workout spot. Here are a few great and fun workout moves you can do anywhere and you just use your body weight.

Do this round 5 times (or as many as you can but remember to push yourself!)

1. Push ups -(10X) Could be the best full body move and improves your core strength. It uses muscles in the chest, shoulders, triceps, back, abs and even the legs.

2. Squats- (16X) When done properly and with time you will see results in your glutes. Stand with your feet just a little past shoulder width and as you squat down keep your knees behind your toes!

3. Hold Low plank for 1 minute!  Planking will improve your core and abs. To be able to hold a plank for a longer length of time takes some practice.

4. Jumping Lunge - (15X)  Pump up your energy on this move!
Stand with one leg forward, one leg back.  Hold your arms  bent at 90 degrees.  Prepare to jump by bending your knees and sinking down into a deep lunge, lean slightly forward and jump to switch legs, landing in a lunge.

5. Superman - (10X) Lie face down on the floor, legs together and straight, arms straight and extended above your head. Keep your head/neck in a neutral position.   Lift your legs and arms up toward the ceiling, hold for 5 counts lay back down and repeat.

6. Burpees - (10X) This is a fun full body move that is sure to get your heart rate up! Jump up, go all the way down and place your hands on the floor, then jump your feet out and bring feet back in and back to your jump up. For a great demo Google for a video.

7. Speed Crunch - (25X) Lay on your back, both legs up straight in the air and pulse your shoulders upwards. This will bring the burn on in your abs!

There are so many different workout moves you can put together and make a plan of how sets! If you want to take it up a notch in between each round you can add in 1 minute of Jumping Jacks, High Knees, or Butt Kicks. 

Have a great workout! Remember it does not matter how it just matter to keep your body moving!

Remember the reason for this season . . . .

The Holidays are here and that means many Americans will be adding a few pounds to their bodies! Did you know that the pounds you add on over the next 6 weeks the average person will not loose those pounds will stay on. I have a few fun easy tips to help you stay on track and avoid those extra pounds.

First tip it is to change your mindset. Make the holidays about family and friends. Get away from the kitchen where all the food is and go play with your nieces and nephews!  The holidays is a great time for delicious meals and desserts but it does not mean it is time to over indulge. Pre order what you are going to stay away from and what are you going to treat yourself with! You can do this and still have the most magical holiday season, I promise!

A few healthy Ideas for your Thanksgiving Dinner:

Roasted asparagus in place of green bean casserole

Mashed cauliflower in place of mashed potatoes

Baked sweet potatoes topped with coconut oil and cinnamon instead of marshmallows

Serve a nice side salad full of veggies!

Replace any butter for coconut oil.

Bake a clean and low sugar Pie!

Whip your own cream and add honey to sweeten.

Bake cookies with maple syrup or honey instead of sugar!

Tips for staying on track during the holidays:

1.       Continue to schedule your workouts.

2.       Bring a bottle of water everywhere you go.  Keep water in your body!

3.       If you are worried about the food being served, have a healthy snack before you go!

4.       Always make sure the dish you are bringing is a healthy one,  so you know you will have at least one option!

5.       Pre order in your mind before you leave for a party.  Maybe you are going to skip dessert but have a glass of wine!

Here is a tip when recipe hunting:

Google . . . . .  “Clean Eating” and whatever it is you are looking for . . . “Clean Eating Pumpkin pie”

Stay Active, Eat for Nourishment, and Enjoy the Holidays.  It is about being with family and friends!

Many people ask why I supplement?

For 7 years I was a yo-yo dieter. During this time I fluctuated within 12 to 15 pounds.  Many of us try different diets or add exercise into our daily routine to release weight, but sometimes these changes only last so long. We find it hard when we either get busy, travel, or have weekends away.  These are events that always seem to revolve around food and derail us from our goals.  80% of how you look and feel is from what you put into your body. 

I was introduced to supplements just over two years ago and have not looked back since. Here are my top 3 favorite reasons why my family and I supplement?

1. Busy; We are all very busy. It is very important to eat every three hours to keep your metabolism going. By feeding your body a high quality protein you will burn more fat and build lean muscle. In our busy lives it can be difficult to always have healthy options ready! Now I replace 2 of my 5 daily meals with a full meal replacement shake. When I am traveling for business or running around to my kids events I can make a shake no matter where I am. This helps me stay on track.

2. Clean Eating; My family and I eat clean.  This means removing processed foods and eating more of whole lean foods. When I eat 5 times a day and need a protein and vegetable in each small meal, sometimes the thought of all that planning and preparation is overwhelming. When we get overwhelmed then we tend to just quit. This is where my supplements come in.  2 of my meals are already prepped and of the best quality!

3. Our Soils are Depleted; The nutrition even in our fresh foods are not as nutrient dense a they were years ago. For an example, there is a study that shows how you would need to eat 50 bowls of spinach today to get the equal nutritional value from 1 bowl in the 1950's.  By having the best supplements in your diet you can give your body the nutrition it needs on a daily basis.

Before you start to supplement you may want to look at your options. Do your research! Find a company that has integrity. Talk to others and hear their testimonials.  Please feel free to message me your questions.   Nichole: jumponmyjourney@gmail.com

A Healthy Version of Manicotti

In my private coaching page on facebook, I asked the group for some of their favorite recipes that need cleaning up.  One of the requests was Manicotti. I  loved this new version so much that I wanted to share it with everyone. As many of us know Manicotti is full of cheese and white noodles. There are a few changes that were needed to be made.  My family loved this, I hope yours does too!

1 Package of Simply Balanced Wheat Lasagna Noodles (you can find these are Target)  You can also use a rice noodle.  * Boil water and add EVOO to water.  Add noodles for only 2-3 minutes to soften.
While Noodles are boiling prepare the filling.

Filling:
1 cup chopped Kale
1 cup chopped Spinach
2 cups of Cottage cheese
Garlic to taste
1 egg
Salt and Pepper to taste
Mix all together.
Spray a 9X11 baking dish with Coconut Oil
Lay out Noodle and place a spoon full of filling on one end of the noodle and roll up, then place in the baking dish. Continue to fill noodles until they are all full.

1 Jar organic marinara sauce - Pour over stuffed noodles. You can make as saucy as you like. I used a half of jar!

Bake at 350 for about 15-20 minutes until warm.
When serving, add a sprinkle of fresh Parmesan to the top.  I did let my kids add a little mozzarella cheese to the top of theirs!

 Enjoy~

"Falling off"

As a personal trainer and clean eating coach I work with clients who all have different goals towards better health and reasons to take control of their own health. So many of us have something in common and that is what I call  "Falling Off". I hear this from many.

I was a yo-yo dieter for 7 years. Yes I was like so many. Loose some weight then gain some weight and all over again.  I was right there with the "Falling Off".  

This fall was a common time for many to come to me and say . . . I need to get back on track, Summer was so hard . . . .  My kids sports are over, I need to get back on track . . . . . . .  Work has slowed down, I need to get back on track.

Really, do you know what these comments are?  EXCUSES. They are not the real reason why you fell off. The word Diet is just a word and never lasts very long for anyone but the word Lifestyle has more meaning to it. You are still living your life and yet controlling the life you want to live.

I want to share a few tips and thoughts to get over the Falling Off saga.

1. Rid your life of Excuses. They only get you farther from your goals.  Think about this, there will always be something more important than that workout you should be doing. There will always be a donut or pizza staring at you looking better than your salad.  You will always have kids and their busy schedule. To help stay away from excuses is to keep focused on your goals.   Try for 7 days to be Excuse Free!

2. Goal creating and planning.  Planning how you are going to get to your goals will help you stay on track.  Remember a goal is only a wish unless you write it down and will always remain a goal if you do not give it a deadline.
Here are a few tips:  a. Get a Journal (it can be as simple as a notebook)
                                 b. Write your Goals in the Journal, they can be both big and small goals!
                                 c. Take each goal and break it down to how you will get there!
                                 d. Get out your calendar to schedule in workouts and meal planning.
                                 e. Open your journal often and take notes about how you are doing.
 Here is an example: Your BIG goal is to release 20lbs by Christmas.  You will break it down by a weekly plan. This will include how many workouts you want to schedule in and planning your meals.
When you break down your goals it will not seem so overwhelming.

3. Consistency! I am not asking you to be perfect when living a heathy life.  It is not about being perfect. It is about always trying, making better choices and doing them consistently.

4. Surround Yourself with Like minded People!  The feeling of being alone it not fun. Ask a friend to meet you for workouts, or to do some meal prepping together. Statistics show that you will be more successful with your goals when you surround your self with others that have the same goals.  Beside it is way more fun spending time with a friend at the gym! Shift your thoughts.  You do not need to meet them for a after work cocktail.  Meet them for a workout!  Knowing a friend is at the gym waiting for you,  you cannot skip!

5. Reach out,  the moment you feel yourself  "Falling off"  find a friend, coach or trainer that will hold you accountable.

6. Takes time, remember this shift in your mindset takes time. You cannot expect this to happen over night.

7. Be real with yourself.  You know in your heart what derails you, you know the excuses that come out of your mouth. Accept it and promise yourself you will improve.

A thought I want to add to all the mommies out there. You know that Mommy Guilt you have when you go out for a workout or when you make the kids their not so favorite healthy meal.  You want to change their mind set to, we are setting a excellent example for our children to be active and respecting the one body we have! We are teaching them how to eat for nutrition and for good health.  Be proud even if they do not like it a first! I promise you if you lead by example they will come around.

Remember you can have anything from your life. You are in control of it!  You deserve the best health, the best life, whatever it is you desire and you do not have to feel bad for it.

 Your health should not control your life but your life should control your health.

 

Do your best that is all I ask,

 

Nichole Winter

Being Creative

As the leaves are turning colors and the crisp is in the air for many this is prime time to head out and enjoy their workouts outdoors!

I want to share a few creative ideas for your workouts!

1. Find a hill any size, pick a length of time for example 20 minutes. Run as hard as you can up the hill then a nice jog down the hill at the bottom complete a leg move, my favorite is a jumping lunge (12 reps) or a jump squat (12 reps)

2. Find a set of stairs, pick a length of time for example 15 minute. Again complete a leg move or maybe some push ups at the top and bottom. Create a pattern; up and down 4 times then 12 push ups, up and down 4 times then burpees!

3. Pick a distance in the Road, maybe it is electric pole to the next or each block, sprint, then walk, then skip, then high knees, then butt kicks. Are you with me? Pick a distance and your moves to create your pattern!

4. In a room in your home or out in the drive way; warm up for 5 minutes by running in place, butt kicks, and high knees.  Then create plank crank, select 5 to 6 or your favorite plank moves do them all at once then break. Repeat this 3 time. You want to take it up a notch at the end of each round hold in a low plank.

There are 4 fun, easy, no equipment, you pick the length and make it intensity! DO not be afraid to use your resources to get creative and push yourself. However if you completed a workout and loved it, write it down and add it to your workout binder! You are going to want to do it again.

It is so important to get out and get your body moving! Take 3 to 5 times a week to do so.

Keeping your veggies fresh!

I was at my girlfriends one day and she had me try this veggies relish, she knew I would love it and did I ever!

After making this veggie relish the first time, I fell in love with this recipe for a few reasons.  My favorite way to enjoy this is on my salads. You know how you buy a green pepper and it is bad with in a week or so. I have had this relish for months in my fridge. Also all my veggies are chopped and prepped for me so I am saving time.

Giardiniera

 

2 diced green peppers

2 diced red peppers

8 jalapenos diced

3 celery stocks diced

1 medium carrot diced

1 onion diced

1/2 head Cauliflower 

1 c. Olive Oil

1 c. Vinegar

1 t. pepper

Directions

      1. Chop all veggies

      2.Place into a bowl the green and red peppers, jalapenos, celery, carrots, onion, and

        cauliflower.  Stir in salt, and fill with enough cold water to cover. Place plastic wrap over the

        bowl, and refrigerate overnight.

      3.The next day, drain water, and rinse vegetables. In a bowl, mix together garlic, oregano, 

         and black pepper. Pour in vinegar and olive oil, and mix well. Combine 

         with vegetable mixture, cover, and refrigerate.  I keep in glass jars in the fridge.

 

      *Please note this is not a recipe of mine, my friend gave it to me and I do not know where she

        go the recipe from.

 

      I always double this recipe!

 

    Here are a few ideas how to use this relish:

   1. On top of your burgers.

   2. Veggies on my lettuce, makes a perfect salad and with the EVOO and Vinegar it is my
       dressing  too!

    3. On your scrambled eggs.

    4. On top of my grilled Chicken Breasts.

 

 

             Once you taste this full of flavor relish you will think of many ways to enjoy it!

How to become a Meal Prepping Pro!

Meal Prep can take a little practice but with time you can be a pro!!  For some this can be key for success.  Prepping your meals in advance will have you ready to grab and go at any time. 

First you want to look at your life style and weekly schedule. I work from home the majority of the time and have a family of 5. I never prep breakfast because I feel we are home and my family prefers their eggs or oatmeal fresh. My husband works out of the home so I prep his lunches and place them in individual containers in the freezer so they are always ready for him to grab and add to his lunch box. As for our dinners this depends on the schedule for the week.  If there are sports or meetings that we will be at, I may prep those meals or it will be a crock pot meal. If we are home it is just in the meal plan.

For those who may work out of the home and evenings are a rush this is where more prepping may come in handy.

 (Pictured: Hard Boiled Eggs, Trail Mix, Cinnamon Protein Bars, Turkey

Chili and Seasoned Turkey Burgers)

You hear a lot about prepping on Sundays for the week. However if Wednesday is your day off do it then. It really does not matter the actual day.

 

Items I  prep weekly:

Hard Boiled Eggs

Trail Mix (I like to mix up on my own and place in individual containers)

Peanut Butter Balls or Protein Bars

Wash and cut all fruit and veggies.

 

I select 2 to 3 main courses to prep.

Here are a few ideas:

Turkey Burgers

Grilled Chicken and Veggies

Ground Bison, Veggies and Couscous

Turkey Chili

 

(Pictured: Peanut Butter Protein Balls, Trail Mix,

Hard Boiled Eggs, and Pumpkin Protein Bars)

When I am prepping I am always making a dinner too. For example today when cooking I made a batch of White Chicken Chili and I made extra, why not? I will put the extra in containers to freeze for lunches.

(Pictured: Lunches ready to freeze; Chicken w/veggies, Bison w/veggies

and Turkey Burger w/veggies)

 

When making a meal on a week night, I will  make a double batch. You can freeze just about anything.  It does not take any longer to make a double batch, and now you have a freezer meal ready when you have a busy evening!

(Pictured: Freezer Meals Ready for the Crock Pot)

 

A new kind of prepping I just started is freezer meals ready for the crock pot. Last week I made 5 meals with different proteins, veggies and seasonings. In the morning when heading out for work you just have to throw in the crock pot on low for the day.

Are you new to prepping?  Here are a few things to ask yourself to get started.

If you find yourself skipping breakfast then YES you need to prep. Make oatmeal or protein pancakes in advance. A Isagenix Protein shake is quick and easy!
For your snack during the day, What do you eat? Fruit, Yogurt, Protein bar? What can you prep and have ready? I like to make protein bars and to take it to the next step and individually wrap them, then they are ready to grab and add to your lunch box.
As for your lunch? What is your favorite? Are you a salad lover? Then cut your veggies and prep your protein,  if your protein is chicken then grill it up!
When it comes to dinner, look at your schedule. You have two options. Plan them or prep them.

Once you have looked at your week and made a plan, make your grocery list and head out to the store.  When you get home you are ready to prep for success!!

For more tips read: http://www.jumponmyjourney.blogspot.com/2013/02/the-back-up-plan.html

Zucchini Cakes with a Kick!

 

For many of us, this time of the year is when our gardens are going crazy with producing vegetables. Those of us who grow Zucchini always seem to have more than enough to share with the neighbors.

Here are a few of my favorite ways to enjoy Zucchini: 
Add it to spaghetti sauce
Saute it with a variety of veggies in coconut oil
Slice the Zucchini, brush extra virgin olive oil and place on Grill
Zucchini Bread
Baked Zucchini Fries

I am always finding ways to use Zucchini, and this time I was wanting something different.

Zucchini Cake with a Kick

 

Ingredients:

Extra virgin olive oil

Garlic Power (to your liking)

2 eggs

Salt and pepper to taste

1/4 c. Almond Flour

Red Pepper (to your favorite amount of Kick!)

1/3 c. Fresh Parmesan Cheese

1/2 yellow onion chopped

1 Grated Zucchini (approx. 2 cups)

1 Large Grated Carrot

 

First grate your Zucchini.  Once grated place in hand and squeeze water out over sink. Set Zucchini in a bowl and set to the side.  In a pan heat EVOO and onion, saute for three min.  In a separate bowl  whisk the eggs then add the almond flour, red pepper, parmesan, garlic powder, salt and pepper then mix. Once mixed grate the carrot and add carrot, onion and zucchini to the egg mixture.  Add EVOO to your pan, drop dough mixture into pan and cook on medium for 2 to 3 minutes each side until golden brown. They will look like a 2 to 3 inch cake!

 

If you don't like a kick you do not have to add the Red Pepper!

 

 

I hope you enjoy this fun, easy and light recipe. These can be great as a side dish or appetizer for your next party.

Very Berry Popsicles

 

 

I cannot take credit for this recipe. My oldest son, Devin created these a few weeks ago. I gave him a few ideas of what to put in it and he came up with the . . . 

 Very Berry Popsicles

 

1 c. Vanilla Organic Yogurt

1 c. Frozen Triple Berries (strawberry, blueberry and raspberries)

2 tablespoons Almond Milk

1 tablespoon Raw Honey

 

Take the berries out of the freezer let thaw half way, then mix all 4 ingredients together, you will want to mash up the berries a little. Pour into Popsicle holders and freeze.

 

Enjoy when Frozen!!!

 

Devin's sister Lauren and cousins Jayda and Alexis Approved.

 

 

I did notice that these Popsicles are very filling for kids. It is nice to have smaller Popsicle holders.

 

From our Clean Kitchen to yours . . . get your kids involved in healthy cooking you never know what they will create!!

 



BBQ Season . . .

 

With the fourth of July upon us means grilling parties with friends and family. This also brings out the snacks that my not be fueling our body. Yes, I call it life and having a few treats over the holiday is fine but meal after meal it can catch up with you.

 

Here are a few fun grilling options for you to prepare for your next BBQ!

Remember if the dish you bring to share is a clean recipe then you know you will have

atleast one option to help keep you on track.

 

You will notice a pattern of many veggies for each meal.

 

 

Chicken Foil Packet:

(you can put this together a few hours before)

 

Cut up chicken into 1inch pieces, then cut up for favorite veggies, pictured above is

cabbage and brussels sprouts, then add coconut oil and Mrs. Dash Garlic and Herb. Seal up your

foil packet and cook until chicken is cooked thru.

 

Once plated I love to top with Dijon Mustard.  

Shrimp and Veggies

 

In a foil or a grilling basket place your favorite veggies, I have mushrooms, brussels sprouts, and

green beans. In a separate foils Add Shrimp and coconut oil. 

 

Salmon and veggies.

 

Take a fresh Salmon run salt and pepper and olive oil on both sides.

Cut up Carrots, Zucchini and Cabbage, add garlic and coconut oil, seal up in foil.

Grill Salmon on each side until cooked thru.

 

 

Left over lunch: Chicken Salads

The night before I grilled extra Chicken for our salads for lunch.

I chopped up Romaine, Sweet peppers, tomato, carrots, avocado and crated a delicious fresh salad!

 

My hubby love this salad!!

 

 

 

When pre paring for your next BBQ think protein and veggies, you may have a new creation every time.  Grilling is not just about Brats and Hamburgers. 

Potluck Idea

Are you looking for a dish to share at your Memorial Day Party?

 

Try this colorful Salad; Veggie Quinoa Salad

Ingredients:
1 1/4 cooked Quinoa
Chopped Veggies: (I do not measure these add as many veggies to your liking)
Purple Onion
Cucumber
Multi Color Sweet Peppers
Black Olives
1/3 c. Feta or Blue Cheese
4 T. Balsamic Vinegar
4 T. Olive Oil
Fresh chopped Garlic
Salt and Pepper To taste.

Chop veggies and mix all ingredients together. Keep Refrigerate.
You can also enjoy this as a meal and add cooked chicken breasts or shrimp.

A Few More Potluck Ideas:

Fruit Kabobs - place a variety of cut up fruit on a kabob stick
Peanut butterballs - Recipe in a past blog entry
Bison Burger Sliders
Broccoli Salad:  1 head of chopped Cauliflower and Broccoli, 1/3 c. Sunflower seeds, 1/3 c. Raisins, half chopped Purple Onion,  Bolthouse Salsa Ranch Dressing (amount to your liking)
Marinate your Chicken Breast in a Gallon Size Baggie before leaving for the party: Marinate with Olive Oil and your favorite Mrs. Dash Seasoning!
Sweet Potatoes: Cut in to one inch squares, place on foils with Cinnamon and Coconut Oil. Close the foil packet up and place on hot grill.

 

From my family to yours;
Enjoy Your Memorial Day Weekend, Have Fun, Be Safe, Eat Clean and Be Active!!

Blackberry Scones

I love to have my kids in the kitchen cooking with me. First it started because I thought all the measuring was some of their basic math skills and over the years it has turn into more education for their health. Having conversations with them about the differences in ingredients and how they can help our body or maybe why we do not cook with certain ingredients anymore. Having them involved has definitely helped in our lifestyle change. In our home we eat clean my kids are about 75% clean, I do not make them a separate meal they eat what I prepare. I love that I am helping set that foundation for them to have a long healthy life!

This last weekend it was my 8year old daughter Lauren in the kitchen with me. We made a clean apple crisp, banana bars (which need some changes before I can share that recipe) and a easier scone recipe.


For some reason I think scones are fun but some of the recipes I have found are so complex, and if you have ever notice the recipes I come up with or use are very simple ingredients.

Blackberry Cinnamon Scones

Ingredients:

3 cups Almond Flour

1 t. Baking Soda

dash of salt

2 Eggs

3 tablespoons Honey or Pure Maple Syrup

3 t Cinnamon

3/4 Cup Fresh Blackberries

Preheat oven to 325 degrees.

In bowl mix almond flour, baking soda and Cinnamon.  Then mix in the rest of the ingredients. Fold in the fresh fruit!

Scoop onto a baking sheet, you can shape into a triangle or leave in a circle. Just flatten to be about 1 inch thick.  Bake 15-18 minute or until  you see a golden brown.

A few other fun combinations to this scone recipe:

Chopped Strawberries, few chopped walnuts and dark chocolate chips.

Fresh Blueberries, lemon zest and 2t. fresh lemon juice.

Dried Cranberries, Orange Zest and 2 t. fresh orange juice.

Raspberries, Cinnamon and crushed almonds.

 

 

I hope you enjoy as much as we did!

Keeping Focus will help in your Success

It is that time of the year, New Years is past us; Summer cannot get here fast enough and for most if us we let the weather control how we feel and what we do. Keeping focused on your goals is a big part of your success!

 

Here are a few fun and quick tips to help keep you focused:

 

Keep a daily food journey.

 

Schedule in your workouts at the beginning of the week.

 

Always try!

 

If you have a bad meal or bad day, remember tomorrow is a new day!

 

Find a workout buddy or friends that are supportive.

 

Plan your meals.

 

Drink a gallon of water each day.

 

Always have nuts and an Isagenix protein bar in your purse.

(for those "ohh its been 3 hrs. moments")

 

Get 8 hours of sleep.

 

Do not beat yourself up.

 

Do not focus on the Scale, take measurements.

 

Reach out to someone when struggling.

 

Remember you are never alone on this Journey!

 

Keep up your progress on your Journey!

Best Wishes, Nichole Winter

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The Back Up Plan

You hear this all the time . . . .

Take Sunday to plan and prep your meals!

 

Lets be real, some of us are not able to prep every Sunday with being out of town for the weekend or maybe at one of our kids activities. There is just not always time for planning and prepping.

 

 When we take the time to plan and prep we are able keep on track with eating clean meals. However you have a few busy Sundays and you may find yourself back to quick and not so healthy meals.  I found a simple back up plan.  Create 4 weeks of easy clean dinner ideas, put them on recipe cards and keep them in a convenient spot.  I keep mine on the counter in a crafty recipe holder my daughter made for me. You can also tape them inside your cupboard door. 

 

 Pictured: My recipe holder with my 4 week back up plan and clean eating cook book. Inside the cookbook is a list of meal ideas.

Pictured: 4 week back up plan. Super Easy meals.

 

 

Next Sunday when you are out of town or whatever it may be, you can come home to knowing that you can select a weekly meal plan from one of your back up plans.

 

Tips for having a successful back up plan:

 

1. You want to select meals for your back up plan with ingredients that you typically have in your house.

2. Do not get stuck always using your back up plan, but do use as a tool or reference when creating a new meal plans.

3. If you make a weekly meal plan and it was a hit, KEEP it and use it again in a few weeks. Why throw it away? It took time to plan and worked!

4. If you find yourself eating the same things over and over make a goal. Example: In March I will make a new recipe for dinner once a week!

5. Make a double batch of your favorite meal and freeze. This will always help during your unplanned moments.

6. Make sure there is a variety in your planning; Such at Meatless Mondays, Fish on Tue., Beef on Wed., Turkey on Thur. and Chicken on Fri.  You do not want to eat the same types of food every meal. 

 

Living a Clean and Healthy lifestyle does not mean you have to be prefect! 

Just continue to try, prep and plan! With that you will have greater success.

 

Happy Meal Planning, Nichole



Soup Warms A Soul

Winter time in our home brings out the crock pot and afternoons enjoying a bowl of soup.

 

Try the Fiesta Lime Chicken Soup with your family next time, it was a hit at our home!

Rub 2-3 chicken breasts with Mrs. Dash Fiesta Lime seasoning. Then grill chicken until cooked through. Once cooked shred into pieces.

Chop veggies to have approx. 3 cups total:
onion
carrots
celery
cabbage
zucchini
red peppers

1 can green chili's
Saute all veggies  5 to 8 minutes then add garlic to taste.

Pour organic low sodium chicken broth (32 oz container) into crock pot, then add chicken, veggies, and 1 t. Mrs Dash Fiesta Lime.  Cook on high for 3 to 4 hours.  Salt and pepper to taste.

Enjoy~

A perfect way to start the morning. . . .

 

Breakfast is the most important meal of the day!

Begin with starting the day with a glass of water, it opens your pores. Remember you have been sleeping 8 hours without having any water. Then, it is important to eat within an hour of rising. This fires up your metabolism!

Breakfast is my favorite meal of the day, and for me it starts with
oatmeal. I am always switching it up between old fashion oats and
steel cut. You can get very creative with oatmeal.

Here are a few fun toppings for you to enjoy;

Top with:

Apples
Pears
Blueberries
Strawberries
Blackberries
Raisins
Mangoes
Bananas
Vanilla Almond Milk

Shake on:

Cinnamon
Pumpkin Spice
Nutmeg
Chia Seeds
Hemp Seeds
Flax Seeds

Add:

Crushed Almonds
Walnuts
Pecans
Spoon of Almond/Seed/Peanut butter

 

There are so many more options than this to top, shake or add to your oatmeal - to change up your flavor each day. Remember, you do want protein in your
breakfast. A way to achieve this is by adding your Chocolate or Vanilla Isagenix Protein Powder or 2 eggs whites right into your oatmeal.

Try this baked oatmeal for a tasty fun Saturday morning breakfast with your family.

 

Baked Cranberry Oatmeal

2 1/5 c. oats
2 c. vanilla almond milk
2 t. cinnamon
1 t. vanilla
1/2 t. nutmeg
1/4 c. dried cranberries
3 TB. maple syrup

Use a pie dish and spread coconut oil all over pan. Mix all above ingredients and pour into pie dish. Bake at 350 for approx 25 minutes or until golden brown.  You can top with a few crushed pecan or walnut!

 

Remember there is almost no wrong way to enjoying the best meal of the day!

Consistency is key to making it a life style!

 

What is the first thought that comes to mind when someone says

“New Year's Resolution”? 

 

For some, those three words are dreaded as much as a dentist appointment. For others, it is opportunity of a clean slate. Did you know approximately 50% of people who make a new year’s resolution never stick to them? Why do you think that is?

 

I am sure you can guess what is the number one resolution? Yep, it is to loose weight or to get healthier.

 

Let's think about this most common resolution. When someone wants to loose weight or get healthy, this is a huge life style change. Here are a few tips for you to make 2013 your year to accomplish your healthy resolutions.

 

1. Educate - You want to be healthier? Take the time to research what you want to do to change. Maybe you want to start with eating better and feeding your body better foods. Educating yourself with new recipes and what types of foods are best for you will help you succeed.

 

 

2. Be Specific- You want to go down 2 pant sizes? How are you going to reach that goal? You should start by determining how you will reach your end result such as hire a trainer, find a workout buddy or clean up your diet.

 

3. Make a Plan – A Weekly Schedule! Once you have broke down your resolution and have your plan, it's time to schedule it. For example, if you need to hit the gym four times a week then schedule your gym time into the days that work for you. Each week sit down and make a game plan as to what you need to schedule to help accomplish your resolution not just workouts, your meals too!

 

4. Consistency- This is key to making it a life style! None of us are perfect, if you have a bad day do not put yourself down for your bad choices. Tomorrow is a new day and move on from it. Besides it's life! Once in a while, if you'd want to go out for a beer and pizza, that's okay for a treat.

 

          A few other tricks for a healthier life:

*drink water, try for a gallon a day
* get 8 hours of sleep
* eat every 3 hours
* be active
* keep a journal

 

Maybe your resolution is NOT to have to “loose weight” or “get healthy " on your 2014 resolution list. Go right a head! You can have anything you want for your life, just put your mind to it!

 

I wish you the best - I wish you health, happiness, joy, energy, financial freedom but most of all, just to love yourself and the life you live for 2013!