Thursday, December 31, 2015

Blueberry Mancakes (Protein Pancakes)

Blueberry Mancakes (Protein Pancakes):

1.5 cups of oats
6 egg whites
1 egg
1 banana
1 cup of blueberries
1 tsp. vanilla
1sp. of cinnamon

2 pancakes (1 1/2 red, 1/2 blue, 1 yellow)


1. Preheat pan or griddle to medium heat.
2. Combine egg/ and egg whites, oats, banana, vanilla, and cinnamon in a bowl or blender. Pour mixture into bowl- add in blueberries.
3. Using a 1/4 cup, pour into pan or griddle to form each "mancake"/ Cook each side about 1 minute or until you see the edges forming. Flip once- let cool and store in a baggie or air tight container. Eat immediately. You can also make a large bag, and have them in the fridge for a few days, or freeze a bag to use at a later date.

Monday, December 21, 2015

Eat Clean and Get Lean in 20-16!

Almond Crusted Chicken

Makes 6 Servings

  • 6 (4-oz) raw chicken breasts, boneless, skinless
  • ½ cup almond flour
  • 2 cloves garlic, finely chopped
  • 1 ½ tsp. finely grated lemon peel (lemon zest)
  • ¼ tsp. sea salt
  • ¼ tsp. ground black pepper
  • 1 large egg, lightly beaten
  • ¼ cup water
  • 1 Tbsp. olive oil
  • 3 tsp. olive oil
  • 6 cups mixed vegetables

  1. Preheat oven to 425 degrees.
  2. Place a chicken breast on a cutting board. Hold it flat with the palm of one hand and, with a chef’s knife in the other hand, carefully slice it in half horizontally (parallel to the cutting board). Repeat with the remaining chicken.
  3. Place each chicken breast half between 2 pieces of plastic wrap and pound with a mallet or tenderizer until ¼ inch thick (or about twice the original size). Set aside.
  4. Combine almound flour, garlic, lemon peel, salt, and pepper in a shallow dish; mix well. Set aside.
  5. Combine egg and water in a shallow dish; whisk to blend.
  6. Dip each chicken breast into the egg mixture; dredge in almond flour mixture until evenly coated. Set aside.
  7. Heat oil in a large ovenproof skillet over medium-high heat.
  8. Add chicken breasts; cook for 3 to 4 minutes. Turn chicken.
  9. Place skillet in oven; bake for 10 to 12 minutes, or until a thermometer instered into the thickest pat of each breast reads 165 degrees Fahrenheit.
  10. While chicken is baking, heat olive oil in medium skillet over medium heat.
  11. Add vegetables, cook stirring frequently for 2 to 3 minutes or until tender-crisp.
  12. Serve chicken with roasted veggies and brown rice

Container Equivalents: 1 green, 1 red, ½ orange, 1/2 yellow, 1 tsp

Monday, November 30, 2015

General Tso's 21 Day Fix Chicken

General Tso's 21 Day Fix Chicken
1 lb. raw chicken breast, boneless, skinless, cut into 2-inch pieces
2 Tbsp. + 1 tsp. cornstarch, divided use
¼ tsp. sea salt
1 tsp. sesame oil
2 cloves garlic, finely chopped
1 thin slice fresh ginger, peeled, finely chopped
2 Tbsp. reduced-sodium soy sauce
½ cup low sodium chicken broth
1 Tbsp. rice wine vinegar
2 Tbsp. tomato paste, no added sugar
2 tsp. hoisin sauce
1 tsp. pure maple syrup
2 Tbsp. cold water
1 Tbsp. toasted sesame seeds
1. Preheat oven to 375° F.
2. Line baking sheet with parchment paper; set aside.
3. Place chicken, 2 Tbsp. cornstarch, and salt in a medium bowl; toss until well coated.
4. Place chicken in a single layer on prepared baking sheet; bake for 12 to 15 minutes, or until cooked through.
5. While chicken is baking, heat oil, garlic, and ginger in large skillet over medium heat; cook for 1 to 2 minutes.
6. Add soy sauce, broth, vinegar, tomato paste, hoisin sauce, and maple syrup. Bring to a boil. Reduce heat to medium-low; cook for 4 to 5 minutes.
7. Dissolve remaining 1 tsp. cornstarch in cold water; add to soy sauce mixture. Gently boil, stirring frequently, for another 3 to 4 minutes, or until sauce begins to thicken.
8. Add cooked chicken to sauce, coating thoroughly.
9. Serve chicken sprinkled with ground sesame seeds and serve with steamed broccoli and brown rice.
1 red, 1/2 orange, 1 tsp.

Saturday, November 28, 2015

Apple Crisp Recipe

Delicious Healthy Apple Crisp

4 cups peeled, sliced apples
3 Tbsp. pure maple syrup, divided use
1 tsp. ground cinnamon, divided use
½ cup old-fashioned rolled oats (use gluten-free oats if desired)
¼ cup finely chopped raw walnuts
1. Preheat oven to 375° F.
2. Combine apples, 2 Tbsp. maple syrup, and ½ tsp. cinnamon in a medium baking dish; mix well. Set aside.
3. Combine oats, walnuts, remaining 1 Tbsp. maple syrup, and remaining ½ tsp.cinnamon in a medium bowl; mix well.
4. Top apple mixture with oat mixture. Bake for 25 to 30 minutes or until apples are soft.

Sunday, October 25, 2015

Why I Love Beachbody Coaching...

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Monday, September 7, 2015

Shakeology No Bake Cookies

Shakeology No Bake Cookies:

2 scoops of Chocolate Shakeology
1 cup of all natural peanut butter
1/2 cup of peanuts (optional)
1 cup of quick-cooking rolled oats
1/2 cup of honey

1. Melt peanut butter and honey in a medium saucepan.
2. Add Shakeology, rolled oats, and peanuts- mix well with a rubber spatula or wooden spoon.
3. Scoop mixture into 1 inch balls (pampered chef cookie scoop works well).
4. Flatten each ball so it is shaped like a cookie.
5. Enjoy- we usually put some in the fridge and some in the freezer (to save for later)


Friday, August 21, 2015

Pineapple Chicken Stir Fry on the Grill (adapted from the FIXATE Cookbook)

Pineapple Chicken Stir-Fry on the Grill
Makes 8 servings- divide equally into two 1 gallon freezer bags- place in fridge the night before you are ready to have it.
Per Serving- 1/2 green, 1/2 purple, 1 red

2 lbs. raw chicken breast, boneless, skinless, cut into 16 one inch pieces
1/2 reduced sodium tamari soy sauce, gluten-free
4 tsp. sesame oil
4 tsp. grated fresh ginger
2 (8oz) cans of pineapple chunks in juice, drained
2 medium red bell peppers, cut into 16 chunks
2 large red onions, cut into 1 inch chunks

1. Place all ingredients evenly into 2 separate 1 gallon freezer bags- Label Bag, and place in freezer.
2. Place in fridge the night before you are going to grilled up this delicious dinner
3. Turn on grill, place ingredients in bag into a "Stir-fry" grill pan- stir and cook for approximately 8 minutes.

Slow Cooker Beef Stew

Slow Cooker Beef Stew:
Servings - 6
1 red, 1 green , 1 1/2 yellow cups (if you add wine)

1 lb. steak cubes
2 tbs. olive oil (could be flavored- rosemary, basil, or garlic)
sea salt or pepper to taste
1 large white onion
4 tsp. of minced garlic
2 cups potatoes, cut into 3/4 inch chunks
4 celery sticks, cleaned and choppped
3 carrots, peeled and chopped
1 1/2 tsp. dried thyme or 1 tbs. or fresh thyme
3 bay leaves
1 cup red wine (optional- adds a nice flavor)
1 14.5 oz. can diced tomatoes

1. Rub the meat with oil, salt, and pepper. Let it sit at room temperature while preparing the other veggies.

2. You will probably have leftovers, or you can divide ingredients into 2 bags (2 gallon sized because of the broth) and plan for 2 dinners. Place ingredients into bag in this order (veggies, broth and spices, and meat). Label bag and pop in freezer.

Freezer Meal Tips

1. Plan out your meals for the week, and then prepare your grocery list. I have all of my favorite recipes printed out and I keep them in a binder in sheet protectors. I make all my meals in 1 day with my family (yes, hubby and kids help out), and we usually make enough for almost 2 weeks, know that we will not have a freezer meal every night.

2. On my prep day, I label my freezer bags with a sharpie or paper label (listing ingredients, date made, and cooking instructions).

3. Get out all of the necessary ingredients. I chop all of the fresh veggies, and then work in an assembly line to fill all of the freezer bags.

4. For slow cooker recipes, fill your 1 or 2 gallon-sized plastic freezer bag like this: beans and veggies at the bottom, sauces and spices in the middle, and the meat at the top. This way when you dump it, meat is on the bottom of your cooker.

5. Seal up the bag (getting all the air out), lay flat in the freezer, and store for up to 3 months.

Thursday, August 20, 2015

Easy Crockpot Chicken Fajitas

Servings: 6 Serving Size: 1 cup
21 Day Fix Container Count (Per Serving): 1 Green, 1 Red, 1 Blue

1 ½ lbs. chicken breasts (I used chicken tender pieces)
2 large onions sliced
1 green bell pepper sliced
1 red bell pepper sliced
Fajita Mix Seasoning Mix (1 tablespoon chili powder, 1-1/2 teaspoons paprika, 3/4 teaspoon onion powder, 3/4 teaspoon garlic powder, 1/4 teaspoon cayenne pepper, 3/4 teaspoon ground cumin, 1 teaspoon sea salt)


1. Place all ingredients in 2 gallon freezer bag- add label, and place in freezer. The night before you are going to eat this meal, place the freezer bag in your fridge.

2. In the morning, empty ingredients into crockpot- cook on low for 4-5 hours.

3. Shred chicken with fork and serve in soft whole grain or corn tortilla with a pinch of Mexican cheese and some greek yogurt. You can also eat it over a salad.

Wednesday, August 5, 2015

Setting up the Classroom

Getting ready to start setting up my room, and hope to keep this Disney Reading Area again. If any of the kids visit Disney, they get to put their picture on that wall. Do any of you teacher peeps set up mini-theme reading areas? Would love to hear your ideas- I was thinking of adding a Minion one this year- I already also have a Dr. Seuss area.

Thursday, July 9, 2015

Be an ADVOCATE for your HEALTH!

Being an advocate for your own health is so important these days. I had a back injury about 4 years ago, that has flared up on and off over the course of time. I have gone to several doctors that do not really have an explanation for me (it is arthritis, your SI joint, etc.). Well, as it turns out, thanks to going to an amazing doctor at PSU Orthopedics- after about 8 x-rays (not 1 or 2), I have a bulging/possibly herniated disc (which would explain the sharp pain going down my left leg into my foot). I am now on Prednizone and muscle relaxers. I will also be going to a great PT who is certified in the McKenzie Method for treatment of back pain (thanks to my doctor and a couple of great friends for this great recommendation). I was able to pop in to get the "Mckenzie Superroll" and the Treat Your Own Back Book so I could get started right away. 

I am NOT going to let this back injury get in the way of my healthy lifestyle.

 I will still be eating healthy 80% of the time and I will still exercise every day- just with some modifications (including the addition of the back stretches). Luckily I will have support from my Lab, Buddy every step of the way smile emoticon

Tuesday, June 30, 2015

Summer Corn Salsa

¼ cup of apple cider vinegar
¼ cup of sugar -a bit of a cheat on the 21 Day Fix J
1 bag of thawed sweet corn
½ cup of olive oil
1 red sweet pepper diced
1 cup diced sweet onion
1 cup diced clery
1 can of black beans (drained and rinsed)
You can add 2 jalapeno peppers seeded and diced (for some spice)
Sea salt to taste

In a microwavable bowl, combine vinegar and sugar. Heat for 1 minute until sugar is dissolved.
Add remaining ingredients, stir and move to the refrigerator to cool for 1-2 hours.

* I like to use this as a topping on grilled chicken- delicious!!

Thursday, June 18, 2015

Why I Love Being a Beachbody Coach

I am looking for people with drive, dedication, and determination to join my team of amazing Beachbody Coaches which means you would also be a member of the number 1 team in the country. We will provide you with the resources and necessary training you need to be successful. In just 6 months, I have a coach rank of 3,963 (that is out of over 300,000 coaches). Yes, I have drive, dedication, and determination, but as a teacher, I have a passion for helping others succeed. Please click the link below if you would like to hear about why I love being a Beachbody Coach!

This is my paycheck for next week (pretty excited):

Monday, June 1, 2015

Relationship Between and Diet and Inflammation

Help for my Interstitial Cystytis (IC)-

As I have mentioned  in the past...the Shakeology has been a true life changer for me. I have never has more energy than I have now, plus my IC flare-ups are almost gone. My body is finally getting the nutrients it needs, and I don't need to eat foods that bother my bladder to get the appropriate vitamins. I can get what I need from my morning shake ( it is just 1 daily meal replacement). Getting the right nutrients can reduce inflammation in the body which happens with IC (in the bladder obviously). My urologist has said that the inflammation in my bladder has gone down significantly, and I only need 1 rescue treatment per month to be symptom free.

Here is a  great article about the relationship between diet and inflammation.