Garlic Chicken and Potatoes

LOW CALORIE RECIPE: 474 Calories/ Serving

INGREDIENTS

2 Pounds Small Red Potatoes (Quartered)

3 Tbsp Extra Virgin Olive Oil

1/2 Tsp Cumin Seeds (optional)

Kosher Salt

Freshly Ground Black Pepper

4 Cloves Garlic (finely chopped)

2 Tbsp Light Brown Sugar (packed)

1 Lemon (1/2 juiced, 1/2 wedged)

Pinch of Red Pepper Flakes

4 Skinless, Boneless Chicken Breast

2 Tbsp Chopped Fresh Cilantro or Parsley

DIRECTIONS

1. Preheat oven to 450 degrees
2. Toss the potatoes with 1 Tbsp olive oil, cumin seeds, 1/4 Tsp Salt and pepper to taste
3. Spread in a large baking pan and roast until the potatoes start to brown (20-25 minutes)
4. Heat the remaining 2 Tbsp olive oil in a small skillet over medium heat, add garlic and cook, stirring frequently, until it is lightly golden brown (2 minutes)
5. Remove from heat, stir in brown sugar, lemon juice and red pepper flakes
6. Remove the baking dish from oven, push the potatoes to both sides and arrange the chicken breasts in the middle of the pan
7. Season the chicken breasts with salt and pepper, drizzle the garlic mixture over top
8. Return to the oven and bake until the chicken is cooked completely and the potatoes are tender (15-18 minutes)
9. Remove from the oven and slice the chicken breasts, add the cilantro and toss with the potatoes
10. Serve with lemon wedges and drizzle the pan juices over top prepared plates

Spicy Turkey and Green Bean Stir Fry

I found this recipe in the Food Network Magazine... It looked pretty good and the fact that it is not only super healthy.. but speeds up your metabolism as well had me. It turned out to be a success and Hubby approves! 

INGREDIENTS

1.5 cups Basmati Rice

1.5 lb Green Beans (trimmed)

3 Tbsp Vegetable Oil

1/2 tsp Sugar

3/4 lb 99% Lean Ground Turkey

1 Clove Garlic (minced)

2 tsp Asian Chile Paste

1 cup Fat Free Low Sodium Chicken Broth

2 tbsp Low Sodium Soy Sauce

1 tbsp Rice Vinegar

2 tsp Cornstarch

DIRECTIONS

1. Cook rice until tender
2. Preheat oven, toss the green beans & 1.5 tbsp vegetable oil & sugar on a rimmed baking sheet. Broil until tender (about 8 minutes)
3. Heat the remaining 1.5 Tbsp vegetable oil in a large skillet over high heat & add the turkey. Cook until browned
4. Add the garlic and chile paste, let it sit for 3 minutes
5. whisk the chicken broth, soy sauce, rice vinegar & cornstarch together in a bowl
6. Add the green beans to the skillet with the turkey mixture, cook for 1 minute
7. Add the soy sauce mixture, let it cook until sauce starts to thicken (about 3 minutes)
8. Serve with rice

Spinach Cheese Lasagna Rolls

THESE PICTURES ARE NOT THE BEST... SO DON'T JUDGE ME (:

 

For this recipe I did not really measure anything out. I knew 

what I needed to put in the recipe and just went with it. So 

I took tons of pictures to talk you through it. 

INGREDIENTS:

Lasagna Noodles

Marinara Sauce

Ricotta Cheese (fat free)

Fresh Mozzarella

Spinach

Salt 

Pepper

Parmesan (Powdered)

Red Pepper Flakes

 

DIRECTIONS:

•  I had the noodles already made and set out to cool while getting everything else ready
• Set the oven to 350 degrees and oil the bottom of a baking pan
• For the spinach I put it into a bowl with some garlic and butter to soften it up (optional)
• Mix the spinach, ricotta cheese, salt, pepper and Parmesan in a bowl

 

 

 

 Spread the mixture onto the lasagna noodles

 

 

 Roll each noodle up 

 

Pour marinara at bottom of cooking pan and place lasagna rolls on top

 

 

Add marinara, mozzarella and red pepper flakes on top 
 

 

 Cover pan with aluminum foil and cook for 40 minutes

 

White pizza

 

 I love pizza... I could eat it all day every day! I am trying to eat as healthy as possible though so I started looking up healthy recipes I could make myself. Thanks to Pinterest (once again) I found one that is the total package. For reference I buy crust already made (whole wheat) but you can make your own crust if you would like.

INGREDIENTS:

• Olive Oil (3 Tbs)
• Pizza Crust 
• Garlic- Chopped (3 Tbs)
• Mozzarella- Fresh (8 oz)
• Ricotta (1/2 Cup)
• Parmesan (1/4 Cup)
• Basil (3 Tbs)
• Spinach (as much as you want)

DIRECTIONS:

1.  Preheat oven to 450 degrees
2. Spread the pizza crust with olive oil
3. In a bowl mix the garlic, mozzarella and Parmesan and spread over pizza
4. Add ricotta and spinach sparingly then sprinkle basil over 
5. Bake for 8 minutes

Pretty simple.. right?! Enjoy (:

Quinoa Stuffed Peppers

I am going through a stuffed pepper stage! I'm not quite sure what it is about them, but 

they are easy to make, healthy and taste great! Tonight I made Quinoa  

stuffed peppers (thanks to the P90X2 nutrition guide). I have never had quinoa 

before so this was definitely an experiment. It is a Vegan meal (I am not vegan, but 

who says you have to have meat with every meal?!) and I had trouble finding 

a couple products, not to mention they are expensive!!! The best place to 

get most of the products would be at a health food store, which we do not have 

one close to where we live so I was limited to choices. 

INGREDIENTS:

• Large Bell Peppers (2)
• Quinoa (1/2 Cup cooked)
• Sea Salt and Pepper (to taste)
• Olive Oil (1 tsp) [I used peanut oil]
• Yellow Onion (1/2 of one onion and diced)
• Garlic Clove (1 and minced)
• Organic Tempeh (8oz crumbled)
• Fire-Roasted Diced Tomatoes (1/2 can = 7.5oz)
• Raw Pine Nuts (2 Tbsp)
• Brown Rice (1 Cup COOKED)
• Parsley (1 Tbsp freshly chopped)
• Basil (1 Tbsp freshly chopped)
• Raisins (1 Tbsp)

DIRECTIONS:

1. Preheat oven to 375 degrees
2. Halve peppers lengthwise, leave stems intact. Scoop out seeds and place (cut side up) in a shallow baking dish. Sprinkle with salt and pepper. Bake for about 15 minutes.
3. While peppers are baking, heat olive oil in large skillet over medium heat and saute onion and garlic until soft
4. Add tempeh, tomatoes and pine nuts to skillet and saute about 5 minutes
5. Stir in rice, parsley, basil and raisins
6. Remove skillet from heat amd season with a little bit more salt and pepper
7. Spoon mixture into peppers on the baking pan
8. Bake for 15 minutes

NUTRITION INFO:

Serves 4

Serving size: 1/2 stuffed pepper

Calories: 247

Fat: 7g

Saturated Fat: 1g

Carbohydrate: 35g

Protein: 12g

Fiber: 8g

Sodium: 130mg

Cholersterol: 0mg

Fit Mamas Facebook Page

Awhile back I started a fitness page on Facebook called Fit Mamas. It originally started out for mommy's who loved to workout and a place they could all connect. I took a break from the page since it really was not getting much response. Now I have turned it into a motivational and informational fitness and health page for everyone! So head over to Fit Mamas on Facebook and check it out. Hoping to expand this and add a couple more admins.. so make sure to let me know if you would be interested (:

Click here to visit Fit Mamas

Slowcooker Pepper Steak

This was a success! So thought I would share. I made a few adjustments to the original recipe. This recipe makes 4 servings, serve with white rice.

 

 INGREDIENTS:

•  1lb Steak (I just bought the one already cut into strips)
• Garlic Powder (To Taste)
• Oil (I used peanut): 3 Tbs
• Chopped Onion: 1/2 Cup
• Bell Peppers: 2 Chopped
• Soy Sauce: 3 Tbs
• White Sugar: 1 Tsp
• Salt: 1 Tsp
• Red Pepper Flakes: 1 Tbs
• Minced Garlic: 2 Tbs

 DIRECTIONS:

1.  Cut the steak into thin strips (or you could just get the steak that is already cut up for stew) and season with the garlic powder
2. Stir together oil, soy sauce, white sugar and salt and put in slow cooker
3. Add the steak pieces to the slow cooker and turn it on LOW (3-4 hours) or HIGH (4-6 hours)
4. Chop up the onion and bell peppers then add to slow cooker
5. Add in red pepper flakes and minced garlic
6. Stir all the ingredients around making sure to get the steak covered completely

Orzo Stuffed Peppers

I found this recipe on Pinterest and just HAD to try it!

 I love orzo salad and thought this was a great way to make it. 

I tweaked the original recipe a little bit by adding sun dried tomatoes 

and taking out the baby arugula. It is very simple and tastes great. 

Prep Time: 10 Minutes

Cook Time: 30 minutes

INGREDIENTS:

• Dry Orzo (1 Cup)
• Baby Arugula (3 Cups)
• Crumbled Feta Cheese (1/4 Cup)
• Olive Oil (1 Tablespoon)
• Bell Peppers (4 small/ halved)
• Sun Dried Tomatoes (1/2 Cup)

PREPARATION:

1. Preheat oven to 400 Degrees
2. Cook orzo in salted water (according to directions)
3. Drain and return to pot
4. Add and stir arugula, feta, olive oil, salt and pepper to taste
5. Peppers should be halved and seeded
6. Season peppers with salt and pepper
7. Fill peppers with orzo mix
8. Put filled peppers in baking dish (cover with foil)
9. Bake until peppers are tender (30-40 minutes)

NUTRITION:

(Per Serving:)

**One serving is 2 Pepper HALVES**

Calories: 267

Fat: 7.4g

Saturated Fat: 2.8g

Monounsaturated Fat: 3.1g

Polyunsaturated Fat: 0.5g

Protein: 10g

Carbohydrates: 41g

Fiber: 3g

Cholesterol: 13mg

Iron: 2mg

Sodium: 477mg

Calcium: 109mg

Getting Ready for the Week

Normally every Sunday I always sit down and get ready to plan my meals for the week (I know today is Tuesday, we were on vacation so I'm a bit behind). I have never been much of a cook, but since cleaning up my diet I am slowly trying new recipes out. I subscribed to a couple food magazines, signed up on recipe sites (my favorite currently being FOODILY), made an entire "food board" on Pinterest and also asked my friends and family about their favorite healthy recipes. I started a drawer in my kitchen as the designated "recipe" drawer. I have everything written down on little note cards and when it comes time to make my weekly menu I go through them and try some out. 

I have noticed I eat a lot of chicken.... and when i say a lot... I mean A LOT! I am not a big fan of red meat and I despise sea food (even though Salmon is an excellent source of protein). So I have tons of chicken recipes of all sorts. I used to be a really picky eater and did not incorporate enough fruits and vegetable in my day. As I have learned to cook, I have been adding more to my meals and getting enough of all the required amounts per day.

Anyways.... Today was the day before Pay Day so I sat down and made my weekly menu. I take a lot of time to carefully plan out each meal and keep it within my weekly calorie range. I also take in to account the workout I have each day, some days will require more "fuel" then others... so those are the days I want to incorporate more carbs whereas other days I will incorporate more protein and cut back on something else.

This weeks meals though I am really excited about. Everything on the menu this week is something I have never made before, so it will be an experiment. If it turns out well I will be posting the recipe (:

Wish me luck!

Protein Bites

Post-Workout Snack Idea

This is a quick, NO BAKE, yummy snack packed with protein.

Ingredients:

- Dry Oatmeal (1 Cup)

- Toasted Coconut Flakes (2/3 Cup)

- Natural Peanut Butter (1/2 Cup)

- Ground Flaxseed or Wheat Germ (1/2 Cup)

- Honey (1/3 Cup)

- Vanilla Extract (1 Tsp)

- Chocolate Chips (1/2 Cup)

- Dried Fruit (1/2 Cup)

* You can add more or take out anything that you want

** If it does not stick well add a little bit more honey or less "solid" food

 Directions:

- Mix all ingredients together in a bowl

- Let sit in fridge for 20 minutes

- Roll into 1 inch balls

 



 




 Nutrition Info:
 (Per 1 in. Ball) 
   
- Calories: 124
- Protein: 2.5g
- Dietary Fiber: 2g
- Fat: 4g
- Potassium: 31g
- Sodium: 9g
- Sugars: 12g
- Vitamin A: 12%
- Vitamin C: 5%
- Calcium: 17%
- Iron: 59%
 
 

30 Day Push

Lets take a second and think about something.. what in your life makes you happy? What is that one thing present in your life that you would not trade for the world? What if you could take that one thing and use it to push you through everyday to reach your goals? 


I was so excited when Chalene Johnson's 30 DAY PUSH was brought up on a team call last week. Previously to that call I had never heard of it, but after my coach Lindsay Matway explained it and said whoever had not taken the program should and that it was FREE I was like.. Why Not?!


I went onto the website she provided us with and read the little intro on the page. Chalene Johnson PROMISES that after taking her 30 day program you will HAVE THE BEST YEAR OF YOUR LIFE! So I signed up for the free program and just waited until the next day to start receiving my Emails.


I'm only a little ways into the 30 DAY PUSH, but I will share with you what it is about so far. 

Chalene has you watch a short video everyday and then you have a quick "homework" assignment. She helps you list out your priorities, goals and everything else that matters to you and helps you use that to better yourself as a person. With that knowledge it is guaranteed if you give it your all you WILL REACH YOUR GOALS...


It is a repetitive process... but as Chalene states:
"IT'S TIME TO LIVE THE LIFE YOU WANT TO LIVE. IT TAKES 21 DAYS TO BUILD A HABIT. IN A MONTH, YOU WILL NOT ONLY HAVE THE SKILLS TO ACHIEVE YOUR DREAMS, BUT WILL HAVE CULTIVATED THE HABITS THAT MAKE IT ALMOST IMPOSSIBLE TO FAIL."


So what are you waiting for?!

START THE JOURNEY TO A HAPPIER LIFE HERE

Weight Training for Beginners

I came across this great article on CutAndJacked website about "What Women Starting Out Need to Know About Weight Training."


I think it is very important to understand what you are doing before you do it. Weight Training is not just for men anymore and more women are starting to become interested in getting "fit." You can read the full article here or below.

• TRAINING
• Learn the importance of resistance training
• Cardio is NOT necessary
• Resistance Training: multi muscle groups working at once
•  Train 2-4 days a weeks
• Each muscle group should be trained once a week
• Ample time between workouts for recovery
• WEIGHTS
• Every 4-6 weeks switch up the order of workouts 
• 2 Sets of workouts for each muscle group
• 4 Sets of each workout
•  6-12 reps per set
• 1-2 minute recovery period between sets
• CARDIO
• High Intensity Cardio
• High Intensity Interval Training
• 12-20 minute long sessions
• FLEXIBILITY
• STRETCH!!!! before and after workout
• flexibility training once a week 
• 20-30 minute long session
• CONSISTENCY
• 70/30 RULE
• Do everything RIGHT at least 70% of the time
• EFFICIENCY
• MAXIMUM results... MINIMAL time

 Written by Rosie Chee, BExSpSc

Calorie Intake

A lot of my customers always are wondering what's the right calorie intake for them and how much they should consume to reach their fitness goals. Honestly, a lot of factors go into calculating those numbers. It takes into consideration your age, sex, height, weight, activity level and depending on your fitness goals the number can vary.

I found this great website that calculates all that for you.. And it also has other tools available for use. If you're trying to lose weight, gain muscle, maintain weight, need nutrient information this site has it all.

Just keep in mind that it is important to eat so that you are "FUELING" your body, not just feeding it. Even if you have a caloric limit of 1700.. You can pack a lot of excellent nutrients into that amount. That's why I reccomend always PLANNING your food for the week, so you are certain your body is getting all the right nutrients in order to function properly.


Find Out Your Calorie Intake Here

So check it out! I'm sure it will help

                                         FIT MAMA

    Fitness is my passion.. Before I started going to school for nursing I was wanting to work in Sports Medicine, eventually making it to work with an NFL team. However with my husband being in the military that would be difficult to stick with. So I decided to get into nursing because it would be easy to get a job anywhere we happened to relocate.

    Back in February I came across a post about military and their spouses being able to become a Team Beachbody Coach for free! I was so excited because I had wanted to get into coaching but did not want to pay the $15 monthly fee. So I signed up and my coach Lindsay Matway helped me get started. I figured this was the perfect way to help others and myself throughout their personal fitness journeys.

    Along the way I have learned a lot! I learned how to eat better, eating to FUEL my body and not just FEED it, how to build lean muscle, the correct way to workout so I'm getting the best results and so much more! It is really exciting to take my knowledge and apply it to help others. It is something I have become so passionate about and though I will help anyone who needs it, I really have been wanting to focus on post-partum women. Since I am in the same situation as them, it's easy to make a connection. And all the information I use to guide them comes straight from what I did after having my son.

    I believe everything happens for a reason, and if nursing happens to not work out for me I am planning on getting  my Personal Trainer Certification and in the future want to open up a training facility (FIT MAMAS) specifically targeting women wanting to get back into shape after having a baby. My dreams may seem "out there" but the only thing that can stop them from coming true is myself.