Category Archives: recipes

Stuffed Peppers – Halloween Style!

I love stuffed peppers! They are filling, relatively easy to put together and they freeze well (a must in my house!)

AS many of you know I am a coach with Team Beachbody and they are always testing and coming up with great recipes that follow a variety of food/clean eating plans.  The following recipe takes stuffed peppers up a notch by adding a halloween twist!

Here’s an excerpt from the blog post at TeamBeachbody.com

“What I love about this jack-o’-lantern stuffed peppers recipe is that it’s a festive twist on a savory dish that lets my family enjoy the holiday with a little less sugar. They’re a fun Halloween treat to prepare for your kids and something you can feel great about them digging into! The fun part is in carving the bell peppers, which act as edible jack-o’-lanterns. You’ll want a sharp knife for this, and ideally one that’s small enough to make tiny cuts (a paring knife works well). Then you’ll simply carve out little eyes, a nose, and a smile. And ta-da, the hard part is over!”

Jack-o_-Lantern_Stuffed_Bell_Peppers_in_post

Here is a link to the full article 

The original recipe contains meat, If you are looking for a lighter version or vegan version this Quinoa Stuffing is a great option.  It has a Tex Mex flavor to it and is basically a chop it, dump it, mix it recipe.  I also have another vegan stuffing recipe that has a balsamic base to it you can find that here.

Quinoa Stuffing
Prep Time 10 minutes
Cook Time 27 minutes
Total Time 37 minutes
Servings 16 servings, ⅔ cup each

Ingredients
2 Tbsp . olive oil
1 medium onion , chopped
2 cloves garlic , finely chopped
8 medium celery stalks , chopped (about 4 cups)
2 medium green apples , with peel (about 2 cups)
4 cups low-sodium organic vegetable broth
2 cups dry quinoa , rinsed
1 tsp . sea salt
1 tsp . ground cumin
½ tsp . ground black pepper
½ cup dried cranberries
½ cup chopped fresh cilantro
½ cup pine nuts

Instructions
Heat oil in medium saucepan over medium-high heat.
Add onion and garlic; cook, stirring occasionally, for 2 minutes, or until fragrant.
Add celery and apple; cook, stirring frequently, for 8 to 10 minutes, or until tender.
Add broth, quinoa, salt, cumin, and pepper. Bring to a boil. Reduce heat to medium-low; cook, covered, for 15 minutes, or until most of liquid is absorbed. Remove from heat.
Add cranberries. Cover and let stand for 5 minutes.
Add cilantro and pine nuts; fluff with fork and serve.

Nutritional Information (per serving):
Calories: 156
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 196 mg
Carbohydrates: 22 g
Fiber: 3 g
Sugars: 6 g
Protein: 4 g

If you follow any of the Team Beachbody workouts with meals plans here is a breakdown of how the quinoa recipe will fit into your day.

P90X/P90X2 Portions
½ Carb
½ Single Serving Snack

P90X3 Portions
½ Protein
1 Carb
½ Fat

Body Beast Portions
½ Protein
1 Starch
½ Fat

21 Day Fix/Extreme/Fixate Containers
1 Yellow
½ Blue

 

Photo Credit goes to Photographs by Anguel Dimov Who photographed for the original blog post

AS always, I’ll see you on the other side!!

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Vegan Cafe’ Latte’ Shakeology!

I have been waiting for this since the original version came out!!

Love my morning coffee and I love my Shakeology.  Last year the two were COMBINED!!!! 😍

But, alas, I could not have it because the main protein was whey, and my stomach and whey do not get along 🤢.

I have been finishing up my Vegan Chocolate Shakeology and now my order of Cafe’ Latte’ is on its way 😁

There are a lot of meal replacement and protein shakes available to us now.  And the science behind their development has made vegan versions SO much better in flavor and texture that even non-vegans are switching to vegan proteins for the ease in digestion and increase in plant based protein (i.e. Extra veggies!).

I love this product for myriad reasons,  the main one is convenience.  I get a variety of produce that I don’t usually buy at the store or would have to special order.  I don’t have to think about what is going into the blender to give me a great flavor and texture, that has already been done in the Shakeology labs.  As a parent, it allows me to take care of me quickly, with little effort, while I am busy holding the fort down.

Here’s a little insight into what goes into Shakeology.


This is the ingredient list for Vegan Chocolate Shakeology.  It is a better quality photo of all the ingredients, so imagine no cacao and instead natural coffee flavors!

Every person is different, so their nutritional needs are different.  There is never a one-size-fits-all model, but there are always better starting points.  Many people forget that you cannot out workout a crappy diet, and a true “diet” is not a temporary thing that you do to look good for an event.  A true “Diet” is what you are stuffing in your face on a daily basis.  Is what you are eating helping you with your goals or holding you back from what you want?!?!

If you need help getting your health on track, this is a great place to start

Leave me a comment below or find me on Facebook and Instagram.  Let me know where you are at, what are your goals? What is easy for you, what are your struggles?  The journey is real and it doesn’t have to be alone!

As always, I’ll see you on the other side!

Help reduce exercise-induced inflammation!

“EAT YOUR VEGETABLES!”

We have all heard or said the phrase a million times in our lives.

We all know that produce is good for us, but many people don’t always know “WHY”

I do a lot of research when I am highlighting my favorite foods, and come across many articles that give the information so much better than I could write it.  The following is a portion of one such article written by Trevor Thieme C.S.C.S. A link to Full article below.




… Odds are you, [like many people, have ignored advice to “eat your veggies” at some point or] for even your entire life. Your mom nagged you about eating your broccoli and Brussels sprouts. Your doctor advises you to “eat the rainbow.” And you likely have at least one vegan friend who wants to convert you — or at the very least replace some of the meat in your largely carnivorous diet with plants. Even Michelle Obama has got in on the act, imploring you and every other American to eat more fruits and veggies. And like Murphy (and most other Americans), odds are you don’t listen: Only 1 in 10 people in the United States eat the recommended five servings of fruits and vegetables a day, according to a report from the CDC.

That’s a problem. “If you’re not eating at least two servings of fruits and three servings of vegetables per day, you’re not building ‘foundational health,’ which is key for preventing disease and supporting athletic performance,” says Susan Kleiner, PhD, R.D., author of The Powerfood Nutrition Plan. If she had her way, you’d eat eight servings.

While nutritionists have long known about the athletic advantages of increasing protein intake, they’re only just beginning to comprehend the fitness benefits of eating more phytonutrients — bioactive (i.e., body-boosting) compounds found in fruits, vegetables, grains, and other “phyto” (plant) foods.

“One of the most exciting benefits of phytonutrients is their strong antioxidant potential, disarming free radicals that wreak havoc in the body,” says Kleiner. “But it’s also bigger than that—scientists are learning that some phytonutrients seem go deep into the genetic matrix, turning on and off genes that protect us from disease development.”

That potential of phytonutrients to bolster the immune system is hugely important for athletes, who often run themselves down through overtraining. “One of the biggest things that holds athletes back is getting sick, and research shows that some phytonutrients can act as prebiotics, stimulating the growth of bacteria in your gut, thus helping to boost immunity,” says Kleiner.

Polyphenols — found in abundance in green tea — are among them, according to Japanese researchers.

But perhaps the greatest benefit of phytonutrients — especially as far as athletes are concerned — is their ability to fight exercise-induced inflammation. “The nature of training is to tear the body down, and the body is extraordinary in its ability to repair and rebuild its tissues to become stronger,” says Kleiner. “But part of that process involves an inflammatory response — inflammatory cells rush to the damaged tissue, heat it up, and begin repairing it.”

If you’ve ever felt sore a couple of days after a tough workout (a phenomenon known as delayed onset muscle soreness, or DOMS), you’ve felt the inflammatory process at work. A little inflammation is a good thing — it helps your muscles adapt to the demands of training (and you to become more powerful). “But if you don’t have enough anti-inflammatory factors in your body, the inflammation process can proceed unchecked, which can delay recovery,” says Kleiner.

Fortunately, you don’t have to eat every single plant to reap the benefits; you just have to eat a variety of them, according to Kleiner. “And by variety, I mean not only among food groups, but also within food groups,” she says. In other words, while you might love bananas, Amaranth, and Swiss chard, don’t just eat bananas, Amaranth, and Swiss chard. Becoming stuck in a dietary routine is just as detrimental as getting stuck in training rut.
Click for suggestions on what to eat to stay out of a food rut


In short, your mom, doctor, and vegan friend were right — you should eat a greater number and variety of colorful fruits and vegetables. “And whenever possible, skip pills for whole foods,” says Kleiner. “There’s a lot we have yet to discover about phytonutrients, but one thing we do know is that they’re more potent when they work synergistically with other nutrients in foods than when they’re taken [and working] alone.”

Click Here for the full article by Trevor Theime C.S.C.S

As always leave your comments and questions here, or on Facebook or Instagram

I will see you on the other side.

Meal Prep 101

Here is a great article written by Grant Stoddard.

As a working parent I spend a lot of time trying to figure out how to get the best food into myself and my kids without making all of us wait at the end of a long, grueling day.

These are some of the basic tips in his article.  I will link to the full article below!

Why Meal Prep?

Be prepared. It’s a slogan that’s stood the test of time because the relationship between looking ahead and successfully meeting one’s goals is undeniable. When it comes to what you eat and how you eat, preparedness matters if you want to reach your health and fitness goals. And, meal prepping helps you do just that!

What is Meal Prep?

Amy Shapiro, M.S., R.D., C.D.N. of realnutritionnyc defines meal prepping as preparing, cooking, or packaging food for three to four days in advance so you know exactly what and how much you are eating.

Research published in the American Journal of Preventative Medicine saw a link between the amount of participants spent on home food preparation and the quality of their diet. What’s more, meal prepping can be a great time-saver. “I think of meal prepping as a way to put lunch, breakfast, or even dinner on autopilot for the week,” says Atlanta-based dietitian nutritionist Marisa Moore M.B.A., R.D.N., L.D. “You do all of the major chopping, cooking and cleaning on one day!”

(Hello!  Leslie here!  Had to add my 2 sense – This is also my way of getting my kids into the kitchen and teaching them life skills like using a knife properly, How to use the stove and oven, food safety, clean-up, and best of all there is less fighting about meals because when they help they get a say in what we eat as a family!)

 

How to Start Meal Prepping

Start Small

If you not calculating calories yet, but just want to make more healthy food choices, start small by meal prepping a few of those! Planning ahead and prepping your meals can be a great way to make more healthy choices and avoid temptation! …

Stock Up on Meal Prep Essentials

Before we talk about a grocery list, you may need to dust off some other items to set yourself up for meal prep success. Check the full article for some meal prep basics you should have before you begin!

Pick a Day to Meal Prep

Moore recommends starting on a Sunday or Monday. Sundays often work well since most people have a little extra time. She adds that people also tend to be more motivated to engage in healthy behaviors at the beginning of the week. “Meal prep is a great way to carry that enthusiasm throughout the week with just a little effort upfront,” she says.

Come up with Easy Meals to Prep

Planning your meals for the week doesn’t have to be complicated. At first it might seem a little daunting, but it’s surprising how many different meals you can make with just a limited number of ingredients. Beachbody offers dozens of free meal preps that have already done all the heavy lifting for you!  Most are five days long, there are vegetarian, vegan, grain-free options, and even no-cook options. The meal preps are divided by calorie level and most include step-by-step instructions and a grocery list.
More Tips to Make Meal Prep Easy:
Include some no-cook recipes in your meal prep. Snacks like Shakeology and foods that don’t require cooking (like salads and overnight oats) can help save time in the prep process.

(Leslie, back again! Here is a link to one of my favorite pre-made meals, Stuffed Peppers.  They freeze well, fill you up and the stuffing can be used for many things!)

Here is the link to the full article

If you would like access to the Team Beachbody library of meals to prep for free, Click here!

As always leave you questions and comments below or find me on Facebook and Instagram

See you on the other side!!

Get Refreshed!!

I would like to start off with, yes this post has a product you can purchase and yes I make a commission if you do!  There my CYA is here and I can get on with it😉


It’s Refresh time again, and I’m putting it out there because any diet change, even a 3 day cleanse can be challenging for some.

I try to do this cleanse about once a quarter, but more often if I feel sluggish or just “off.”

I love it because it’s only 3 days, the meal prep is easy and I feel better when it’s done.

This time I’ve added a video from Carl Daikeler and his wife Isabelle who developed the Refresh, to give a better understanding of why it was made and some of the scientifically proven benefits.

http://videos.coach.teambeachbody.com/share/shared-video.html?lang=en-US&videoId=9E2fSe8TTe4&coachId=313434

To order Click Here.

If you have questions please let me know here or message me on Facebook

As always, I’ll see you on the other side!!