DIY Gingerbread Playdough



  • 1 cup all purpose flour
  • 1/2 cup salt
  • 2 tsp. cream of tartar
  • 1 tbsp. ground cinnamon
  • 2 tsp. ground ginger
  • 1 tsp. ground nutmeg
  • 1 tsp. ground cloves
  • 2 tbsp. vegetable oil
  • 1 cup water


  1. In a medium saucepan whisk together dry ingredients. Next mix in the water, oil, and stir until a thick batter is formed. Cook the mixture over low/medium heat until a thick dough forms. Knead until smooth. Makes about 2 cups of dough – Store in airtight container/bag

DIY Seasoning Mixes


Homemade Taco Seasoning


1 tablespoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon dried oregano

1/2 teaspoon paprika
1 1/2 teaspoons ground cumin
1 teaspoon sea salt
1 teaspoon black pepper


In a small bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container.



Homemade Ranch Mix

Serves: 1/2 pint
2 tsp salt
4 tbsp parsley
3 tsp dill weed
2 tsp dried chives
4 tsp garlic powder
4 tsp onion powder
4 tsp dried onion flakes
2 tsp black pepper
Mix all ingredients together and store in a 1/2 pint mason jar or other air tight container.

2 tbsp = 1 package

You can add to greek yogurt to make an amazing dressing!

chili-seasoning-1-of-1DIY Chili Seasoning


  • 4 tablespoons of chili powder
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon crushed red pepper flakes
  • 1/4 teaspoon cayenne pepper
  • 1 teaspoon dried oregano
  • 2 teaspoons paprika
  • 2 tablespoons ground cumin
  • 3 teaspoons sea salt
  • 4 teaspoons black pepper


  1. In a medium bowl, combine chili powder, garlic powder, onion powder, crushed red pepper flakes, cayenne pepper, oregano, paprika, ground cumin, sea salt, and black pepper.
  2. Store in an air tight container at room temperature.


DIY Italian Seasoning


  • 1 1/2 teaspoons dried oregano
  • 1 teaspoon dried marjoram
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried rosemary
  • 1/2 teaspoon dried sage


  1. Whisk all seasonings together in a bowl until combined. Use immediately or store in a sealed container.

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Breezy is 13

It’s here! I am not sure if you got a wink of sleep last night because of how excited you are and honestly I am probably almost as excited as you are!

12 probably was one of the toughest years for you. Physical trials have a way of wearing people down. But baby girl what has emerged is a beautiful display of God’s faithfulness and kindness. Through your struggles you continued to pour out your life serving where ever you saw the need ~ at home and at Redeemer. I saw you not just take care of little kids but really enjoy them and cultivate relationships with them. They light up when they see you and come running. You also became a better friend to your sissy, which just makes my heart so happy.Even the way you think of your brothers first is amazing. (I know they can be pretty annoying at times🙂 ) Your daddy knows you love him by the way you always run up to greet him after work and the little things you do to show you care like making his favorite cookies.🙂 Thank you for the tireless ways you are always seeking to serve me, helping with the laundry and making yummy dinners for the family every week helps me so much. I love how you make sure that you give me hugs every day and are in tune with when things are not quite right. You’ve become one of my dearest friends and some day I will let you know how hard I prayed for that.

I know walking through this year had been tough but Breezy be encouraged that it has produced amazing and precious fruit.You have grown in height but also more importantly in your character. Happy Birthday!!! Let’s celebrate!!!


Five Summer Kebab (or Kabob) Recipes

Still not sure exactly how to spell Kabob! This weekend my husband received a gas grill for Father’s Day and I am really excited to start compiling some great grilling recipes! Here are just a few that I found while browsing the internets..





3 cloves garlic, minced
1/4 cup low-sodium soy sauce*

3 tablespoons olive oil

3 tablespoons rice wine vinegar

1/4 tsp. coarsely-ground black pepper

1 tablespoon finely-chopped fresh ginger


2 tablespoons low-sodium soy sauce*

1 tablespoon rice wine vinegar

1 teaspoon sesame oil


1 lb. flank steak or sirloin steak, cut into 1-inch bite-sized pieces

1 large bell pepper, cored and cut into 1-inch pieces

1 large red onion, peeled and cut into 1-inch pieces

metal or wooden skewers (*if using wooden skewers, be sure to soak them in water for at least 10 minute prior to using)

optional garnishes: thinly-sliced green onions and toasted sesame seeds

Savory Grilled Salmon Kabobs via Let’s Dish


2 teaspoons dried oregano

2 teaspoons sesame seeds

1/2 teaspoon ground cumin

1/2 teaspoon black pepper

1 teaspoon salt

1/4 teaspoon cayenne pepper

1/2 teaspoon garlic powder

1.5 pounds skinless salmon fillets, cut into 1 1/2 inch pieces

2-3 lemons, thinly sliced

2 tablespoons olive oil


Preheat grill for medium heat. In a small bowl, combine oregano, sesame seeds, cumin, pepper, salt, cayenne and garlic powder. Set aside.

Beginning and ending with the salmon, thread salmon and lemon slices onto 2 parallel skewers. If needed, fold lemon slices in half before placing on skewers.

Brush with olive oil and season with spice mixture. Repeat with remaining salmon and lemon slices. Grill for 3-4 minutes per side, or until salmon is cooked through.

wedge salad on a stick Via Donna Fincher


• 8 (1-inch) wedges iceberg lettuce

• 4 strips cooked bacon, cut in half

• 8 grape tomatoes, cut in half

• 8 bamboo toothpicks or double recipe and use bamboo sticks

• 8 teaspoons blue cheese salad dressing

• 8 teaspoons crumbled blue cheese, or more to taste

• Diced red onion (optional)
Directions: Thread each lettuce wedge, bacon piece, and grape tomato onto each toothpick, respectively. Arrange toothpicks on a serving platter. Drizzle 1 teaspoon blue cheese dressing over each and sprinkle with blue cheese and red onions (optional). If using bamboo sticks, repeat directions to fill up sticks with ingredients.

Spicy-Honey Glazed Chicken and Sweet Potato Kebabs via Little Broken

1 large (3/4 lb.) sweet potato, peeled and cut into 1-inch pieces1½ lbs. boneless, skinless, chicken thighs, cut into 2-inch pieces

1 medium sweet onion, cut into 1½-inch chunks and layers separated

olive oil

7 (12-inch) bamboo skewers*

Spice Mix + Glaze

2 tsp. garlic salt

2 tsp. chili powder

½ tsp. salt

1 tsp. pepper

1 tsp. cumin

1 tsp. paprika

¼ tsp. crushed red pepper

6 Tbsp. honey

2 tsp. cider vinegar


Place potato pieces into a small saucepan and add just enough water to cover the tops. Bring the water with potatoes to a boil over medium heat; cook for 5 minutes, partially covered, until potatoes are nearly cooked but still a bit firm. Remove from the heat; cool slightly.

While the potatoes are cooling, prepare the spice mix + glaze by mixing together the garlic salt, chili powder, salt, pepper, cumin, paprika and crushed red pepper. In a separate bowl, combine the honey and cider vinegar. Set aside.

Add chicken to a medium bowl; drizzle lightly with olive oil and toss with half of the spice rub. Do the same with cooled potato pieces and sweet onion chunks; drizzle with olive oil and toss with remaining spice rub.

Thread the chicken, sweet potato, and onion onto the soaked skewers.

Preheat the grill on medium/high; grill the chicken skewers for 8 minutes, turning frequently, or until chicken juices run clear while brushing the skewers with the prepared honey glaze.

Remove from the grill and serve immediately.


*soak the bamboo skewers in water for 30 minutes prior to use

Taco and Lime Grilled Shrimp Skewers via  Closet Cooking

Taco and lime seasoned shrimp skewers that are grilled to perfection!

1 pound shrimp

2 tablespoons taco seasoning

1/4 cup lime juice (~2 limes)

1 tablespoon oil


Marinate the shrimp in the mixture of the taco seasoning and lime juice and oil for 20 minutes.

Skewer the shrimp and grill over medium-high heat until cooked, about 2-3 minutes per side.

For more more recipes and fitness tips and inspiration join The Inspire Tribe Fitness Community HERE



Frozen Clean Treats Round Up

Here are some of my favorite healthy frozen treats for the Summer!

Dole Whip via Dashing Dishopen-uri20150722-16-249xcg.jpg

  • 2 cups Fresh pineapple, diced or 1 (20 oz) can diced pineapple, drained
  • 1/4 cup (2 oz) Unsweetened almond milk (or milk of choice)
  • 1 tsp Lemon juice
  • 2 tsp Lime juice
  • 1/4 cup Sweetener of choice (or to taste)


Open cans of pineapple, and drain liquid, (if using fresh, cut up fresh pineapple into small chunks).  Place chunks into a ziplock bag and freeze for at least 2 hours, or overnight. Let thaw slightly just before making. (Do this by leaving it out on the counter for about 15 minutes, or microwave for about 30 seconds. You want to just be sure it is not rock solid frozen, so it can blend easily.)


Place pineapple and the rest of the ingredients in a food processor or powerful blender, and blend until smooth and creamy. *Note: You may need to stop the blender and help it along the blending process and/or add more milk if you blender is not very powerful.

Enjoy immediately or freezer for up to 20-30 minutes before serving!


Strawberry Watermelon Popsicles Via One Lovely Life

Serves: about 10 popsicles
  • 3 heaping cups cubed watermelon
  • 1 heaping cup strawberries (fresh or frozen)
  • zest and juice of 1 lime
  1. Place all ingredients in a blender and puree until completely smooth. Pour into Popsicle molds and freeze 3-4 hours, or until very solid.




Fruity Frozen Yogurt Snacks via Cheeky Kitchen

A fresh new way to enjoy fro yo! These creamy bites come in all the colors of the rainbow. All you need are yogurt, fruit and a freezer. Easy freezy!


5 (5.3 ounce) containers Greek yogurt, 1 of each flavor: strawberry, coconut, lemon, lime, blueberry
3 tablespoons each: raspberries, diced mangos, diced pineapple, diced kiwi, blueberries


  • Place 10 silicon cups on a small baking sheet. Spoon half of each yogurt carton into 10 silicone cupcake wrappers.
  • Sprinkle fresh fruit on the top of each cup of yogurt to match colors – raspberries on the strawberry yogurt, pineapple on the lemon yogurt, mango on the coconut yogurt, kiwi on the lime yogurt, and blueberries on the blueberry yogurt.
  • Transfer baking sheet with cups to freezer. Freeze yogurt for 3 hours, or until firm. Remove the silicon cups when ready to serve. Enjoy!



Frozen Blueberry Pineapple Greek Yogurt Bark via Clean Eats and Treats


  • 2 cups plain Greek yogurt
  • 1/4 cup honey
  • 1 tbsp vanilla extract
  • 2 cups fresh blueberries, washed and stems removed
  • 1/2 cup pineapple tidbits

*You could also use flavored yogurt and omit the honey if you choose.


  1. Line a 9×13 cake pan with parchment or wax paper.
  2. Mix together yogurt, vanilla and honey.
  3. Add blueberries and pineapple.
  4. Stir until blueberries are evenly coated.
  5. Spread out evenly on parchment lined pan.
  6. Freeze overnight. Slice, serve and devour! *I sprinkled ours with a dash of coconut sugar.



Fruit Popsicles with Coconut Water via Green Attraction


Coconut water

The list of ingredients is more of a suggestion than an actual list of ingredients. The basic rule of this recipe is that there is no rule. You can combine any fruit or berry you would like, just make sure you peel the ones that are necessary peeling. Other than that, it is up to you. My favorites, however, are the ones listed above. Put them in the popsicle molds and pour over coconut water. Freeze. Enjoy. Summer only comes around once a year, so be sure to make the best of it.

For more fitness tips, recipes and summer tips join our fitness community HERE


Summer Survival Fitness & Nutrition Accountability Group

Do you want to feel confident & comfortable in your own skin?

I am looking for women who are truly serious about making a change in their eating, nutrition and fitness!

But here is the catch…. I want you to practice the 80/20 rule!!! I don’t want you to go all crazy and give up every sweet treat or glass of wine!!! SAY WHAT?!?!?!?

YES… That is what I said! I want to teach you BALANCE!!! The KEY to long term weight loss and great nutrition is to find the balance between what you want and what YOU REALLY WANT!

It’s all about identifying those situations that tend to derail you, creating an action plan and then practicing to create and develop new habits in your life! It’s about sometimes letting go and enjoying an ice cream cone with the kids or a glass of wine with great friends! But then there are other times, like the pizza in the break room and the donuts at the grocery store that you can pass on!

It’s about making at least 30 minutes a day of exercise a priority and not feeling guilty for it! It’s about dialing in your nutrition, having amazing support, and a community that won’t let you fail!

No matter what you have going on in the next month, I am going to work with you! Vacations, weddings, weekend trips and more! I’ll teach you the tools to survive them all without undoing all your hard work!

I’m launching the SUMMER SURVIVAL GUIDE Accountability & Support Group on the 13th of June!  For 30 days we are going to work together & I am going to share sample meal plans, give you recipes, meal ideas, snack ideas, daily accountability, motivation, a workout program that will fit your needs and ability level and well balanced nutrition!  You are going to have a community of support to answer your questions 24/7 and the most important thing is that this is MEANT TO BE A LIFESTYLE CHANGE AND NOT A CRASH DIET!  This is not something you do for 30 days and go back to your old ways. This is easily a part of who you are!
So, if you are committed and ready to MAKE A CHANGE and you want support along the way then lets do this!

Click HERE to sign up! All of my challengers that register by the 13th with challenge pack will receive a $20 gift card!


-The group will start on June 13th with 1 week of plan and prep.  We will set goals, do your pictures, measurements and learn about meal planning and prep.

-Then workouts begin officially on the 20th.

-Each person will have a customized fitness program to meet their needs from the Beachbody Library  {21 Day Fix, 21 Day Fix Extreme, Insanity Max 30, Hammer & Chisel, 22 Minute Hard Corps, or PiYo}

-Each person will replace 1 meal a day with Shakeology for the duration of the group.  The reason is that when you are changing your habits, its so much easier to have 1 meal a day that you don’t have to think about.  It’s proper portion control, it’s packed with energy boosting, immune fighting antioxidants that will help to keep you full for 2 1/2 to 3 hours.

-Each person is required to make ME their coach!  If you already work with a coach or you are already a coach this group would not apply to you!  Please reach out to your coach to see what groups they are currently running for support.

-Then you are required to check in daily, rate your day, stay accountable and start and complete the program!  Hey you can do anything you put your mind too!

Are you in? Click HERE to sign up!




Cloud Bread

I have seen this recipe posted all over the internets and have been meaning to try it. Since going grain free as of last week I needed something that could replace the gluten free tortillas I was having on occasion. These made a great sandwich today for lunch! Two clouds are the equivalent to 1/2 of a red container on the 21 Day Fix Eating Plan
  • Nonstick cooking spray
  • 3 large eggs
  • 1 dash cream of tartar
  • 1 dash sea salt (or Himalayan salt) (to taste)
  • ⅓ cup reduced-fat (2%) plain Greek yogurt
  1. Heat oven to 300° F.
  2. Lightly coat large baking sheet with spray. Set aside.
  3. Separate egg yolks from egg whites. Place whites in a medium bowl. Place yolks in a separate medium bowl. Set aside.
  4. Add cream of tartar to egg whites. Beat with a mixer on high until stiff peaks form, about 4 minutes. Set aside.
  5. Add salt and yogurt to egg yolks. Beat with a mixer on medium until blended.
  6. Gently fold ⅓ of egg white mixture into egg yolk mixture. Fold in the remaining egg white mixture until just incorporated, being careful not to overmix.
  7. Using a spoon, transfer a scoop of egg mixture onto prepared baking sheet, gently spreading into a thick pancake shape about 3 inches in diameter (I used mason jar ring molds). Repeat with remaining batter.
  8. Bake for 25  minutes, or until golden brown and exterior is crispy to the touch. Immediately loosen cloud breads with a spatula; allow to cool on the baking sheet for 3 minutes, then transfer to a wire rack to cool completely.
  9. Serve immediately, or store in an airtight container.








Interested in more recipes, fitness tips, and encouragement? Check out our brand new fitness community HERE!


Five Minute Avocado Ranch Dressing

If you’ve never tried making your own dressing this is a great one to start off with. You literally dump everything in a food processor or blender and push on.🙂 This recipe has fresh or dried herb amounts so use what you have on hand.


  • 1 cup plain fat free or low-fat Greek yogurt
  • 1 medium avocado, peeled and cored
  • 1 1/2 Tbsp fresh lime juice
  • 2 cloves garlic
  • 2 Tbsp chopped fresh parsley (or 2 tsp dried)
  • 1 – 2 tsp chopped fresh dill, to taste (or 1/2 tsp dried)
  • 2 tsp chopped fresh chives (or 3/4 tsp dried)
  • 1 tsp onion powder
  • Salt and freshly ground black pepper, to taste
  • Up to 6 T. of plain almond milk, as needed (for a slightly richer dressing sub 2 Tbsp olive oil for some of the milk)


  • Add all dressing ingredients except for the almond milk to a food processor. Pulse until well blended then add in milk 1 Tbsp at a time to reach desired thickness. Store in refrigerator in an airtight container.

Interested in more recipes and fitness tips/hacks? Join our brand new Inspire Tribe Fitness Community HERE

I love the 80 fitnesschallenge(2)

Summer 80’s Fitness Challenge

I love the 80 fitnesschallenge(2)

Guess what!?! Our team is hosting an I Love the 80’s themed fitness challenge for June and I am sooooooo excited! So break out your sweatbands and leg warmers because we are going to throw it back to everything 1980’s while we crush some fitness goals for the month of June!

Here’s how it works: 
1. Pick a program from the ones listed below
2. Fill out our RSVP FORM at the bottom of this post with your info and your program pick to RSVP
3. Register with the registration link you receive back via email
4. Break out your spandex, leg warmers, and sweat bands because we get started May 23rd!
Pick Your Program: 
This group is 100% free and hosted by myself and the coaches on my team! All we require is that you commit 100% to one of our personally recommended programs that we coach on. I’m listing them below! These programs are world renowned, tried and tested by us, and guaranteed to get you results (or you can get your money back!) These programs are put together by a team of nutritionists and celebrity trainers to give you the best quality workout possible! I myself lost 30 pounds doing these and I only recommend ones I’ve done myself so that I can coach you through it from my own personal experience as well!
Programs available for June:
The 21 Day Fix (A Perfect Mix of Cardio & Strength WITH A SUPER SIMPLE NUTRITION PROGRAM TO FOLLOW)
The 21 Day Fix Extreme (A More Intense Version of 21DF)
22 Minute Hard Corps (Boot Camp Style Workouts)
Insanity Max 30 (If you are ready to take your fitness to the next level)
Streaming Workout  (No DVD’s, Just Streaming Workouts – I WILL HELP YOU COME UP WITH A PERSONALIZED WORKOUT CALENDAR!)
Cize Dance Workout (Shaun T’s Hip Hop Dance Cardio!)
What You Get In Your Program Pack:
A full workout program on DVD!
A calendar to tell you exactly which workout to do each day!
A nutrition guide to follow!
(Some programs come with the Portion Fix: a nutrition plan with colored containers for portion control as well as a booklet full of recipe ideas)
A month’s supply of Shakeology (a $130 value!)
A month’s access to Beachbody On Demand (like the Netflix of workouts!)
Registration into our exclusive and private 80’s themed group on Facebook!
Program Packs start as low as $140! 
What We Do in the Exclusive Challenge Group:
100% Private group on Facebook
Daily Checkins with your Coach
24/7 Accountability and Support
Extra Tools and Tips to Help you Stick With It
An Instant Community of Friends
Fill Out this Form to RSVP!


Roasted Red Pepper Dressing

BuMkt8dYTtB6wf0geh_W7GwKRgYXsUyfHX_iI77gs7n_0xfYjXiKboa2oh8Ig9WQIte_C7a9BAlMZL2O2jWl2aw-3v_IJE3IRQD2F8mH9E69BOCzSqAa=s0-d-e1-ft.jpgTony Horton has outdone himself – not only with an incredible workout program, 22 minute hard corps, but the nutrition plan that comes with it.

Every recipe that I’ve tried has been fantastic and this one is my favorite so far and it comes together in 5 minutes

The Ingredients:


8 oz. roasted red bell peppers packed in water, drained

2 cloves garlic, finely chopped

3T red wine vinegar

1T Dijon Mustard

1/2t sea salt (or Himalayan Salt)

5T extra-virgin olive oil

Add all ingredients except oil in blender. COVER.😉 Blend until smooth.

Slowly add oil; Blend until smooth.

Store in refrigerator, tightly covered, until ready for use.

Makes about 8 servings, about 2 Tablespoons each

Counts as one Orange on the 21 Day Fix or 22 Minute Hard Corps Meal Plan

Want to join in on our next fitness book camp? Click here to apply

5 Simple Tips for a Healthy Holiday

Simple Tips for a Healthy Holiday

5 Simple Tips for a Healthy HolidayPC: Home Depot

So we are a little over two weeks away from Christmas ~ how are you doing? Don’t give up!  Here are a few tips to help you finish 2015 strong!

stay active. Even though it is the busiest time of year for most, keeping up with your workouts should be a non-negotionable. It is 2% of your day and will help give you energy for the other 98%

simplify. You can’t do it all, no one can.  Let me repeat that.  YOU CAN’T DO IT ALL

set realistic goals. So you have a girls baking day planned.  Is it realistic for you to commit to not having one single cookie?  Of course not, but don’t let that fact give you license to eat a dozen.  Make a point to set a goal of only having one or two.  Moderation over Deprivation is key. Having a plan in place will help you not head off the deep end.

splurge wisely. So I leave for North Carolina in 13 days and there are a few things that I am looking forward to enjoying.  Cookout is one of them.  Make sure it is worth it. Think through the upcoming parties and get togethers and plan accordingly. I always make sure I don’t arrive hungry ~ I actually usually drink a Shakeology on the ride over!

stay positive. Even if you have a set back or a bad day don’t let that sabotage the rest of 2014.  Each morning is a new beginning, a blank slate.  It is what you make of it. Surround yourself with people that are going to help you stay accountable and positive!

I’ve just opened up my first Online Fitness Boot Camp of 2016. If you would like to join us for that accountability I mentioned above you should check it out! We are going to have fun while crushing 2016 and making it the best year ever! For  more information or to go ahead and reserve your spot (they are going to go fast) click here

Healthy Thanksgiving

A Simply Healthy Thanksgiving

Healthy ThanksgivingHere is a round up of Healthy Thanksgiving Menu ~ you may not want to replace your whole menu this year, but I encourage you to try one of these recipes and see how you like it!


Citrus Turkey

This roast turkey is basted in a delicious citrus, garlic, and herb sauce.

Total Time: 4 hrs.
Prep Time: 20 min.
Cooking Time: 2 hrs, 45 min. to 3hrs., 15 min.
Yield: 12 servings, 4 oz. each

1 (12 lb.) fresh turkey (neck, heart, and gizzard removed)
5 Tbsp. extra-virgin olive oil
2 Tbsp. finely chopped lemon peel
2 Tbsp. finely chopped orange peel
½ cup low-sodium organic chicken broth
½ cup fresh orange juice
¼ cup fresh lemon juice
4 cloves garlic, chopped
1 Tbsp. paprika
1½ tsp. ground cumin (optional)
1½ tsp. dried oregano leaves
1½ tsp. dried thyme leaves
1 tsp. dried rosemary leaves
1½ tsp. sea salt
½ tsp. ground black pepper

1. Preheat oven to 450° F. Position rack in the lower third of the oven.
2. Place oil, lemon peel, orange peel, broth, orange juice, lemon juice, garlic, paprika, cumin, oregano, thyme, rosemary, salt, and pepper in blender; cover. Blend until smooth.
3. Place turkey breast-side up on rack in roasting pan. Rub turkey with half of prepared dressing, including under the skin and inside the cavity. Reserve remaining dressing for basting.
4. Bake for 45 to 55 minutes or until skin is golden brown. Remove turkey from oven and cover breast with aluminum foil.
5. Return turkey to oven. Reduce heat to 350° F. Bake, brushing turkey with remaining dressing every hour, for an additional 2 to 2½ hours or until thermometer inserted in thickest part of thigh registers 165° F. 6. Transfer turkey to a large serving platter and cover with foil. Let turkey stand for 10 minutes before carving.

Citrus-herb roasted turkey recipe nutrition information and meal plan portions


Green Bean Casserole

Total Time: 55 min.
Prep Time: 15 min.
Cooking Time: 40 min.
Yield: 8 servings

5 Tbsp. whole wheat purpose flour, divided use
½ tsp. paprika
½ tsp. garlic powder
1 medium onion, (½ onion thinly sliced, ½ onion chopped), divided use
3 tsp. olive oil, divided use
8 oz sliced mushrooms
½ tsp. onion powder
3 fresh thyme sprigs, leaves removed and chopped, stems discarded
½ tsp. sea salt
½ tsp. ground black pepper
½ cup nonfat milk
2 Tbsp. dry sherry wine
1 lb. frozen French-cut green beans
1 cup nonfat plain yogurt

1. Preheat oven to 400° F.
2. Combine 2 Tbsp. flour, paprika, and garlic powder in a medium bowl; mix well.
3. Add sliced onion; mix until well coated. Set aside.
4. Heat 2 tsp. oil in large nonstick skillet over medium-high heat.
5. Add sliced onion mixture; cook, turning once or twice, for 3 to 5 minutes, or until golden brown and crisp. Remove from skillet and place on a paper towel. Set aside. Wipe skillet clean.
6. Heat remaining 1 tsp. oil in skillet over medium-high heat.
7. Add chopped onions; cook, stirring frequently, for 2 to 4 minutes, or until translucent.
8. Add mushrooms; cook, stirring frequently, for 5 to 6 minutes, or until the liquid released from mushrooms is almost completely evaporated.
9. Add remaining 3 Tbsp. flour, onion powder, thyme, salt, and pepper; mix until vegetables are coated.
10. Add milk and sherry; cook, stirring frequently, for 4 to 5 minutes, or until bubbly and slightly thickened.
11. Add green beans; cook, stirring frequently, for 2 to 3 minutes, or until heated through.
12. Add yogurt; mix until combined.
13. Place green bean mixture in casserole dish. Top with onion mixture.
14. Bake for 10 to 15 minutes, or until casserole is bubbly.

Calories Green Bean Casserole


Sweet Potatoes

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: 6 servings, about ½ cup each

2 lbs. medium sweet potatoes, peeled, cut into cubes
Hot water
½ tsp. sea salt (or Himalayan salt), divided use
1 cup canned lite coconut milk, warm, divided use
1 Tbsp. finely chopped fresh thyme, reserve a small amount for garnish
Ground black pepper (to taste; optional)

1. Place sweet potatoes in medium saucepan. Cover with water. Add ¼ tsp. salt. Bring to a boil over medium-high heat. Reduce heat to medium-low; cook for 15 to 20 minutes, or until tender. Remove from heat. Drain water from sweet potatoes and place in a medium bowl.
2. Add ½ cup coconut milk; mash with a potato masher.
3. Add additional coconut milk 2 Tbsp. at a time, until desired consistency is reached. Season with thyme, remaining ¼ tsp. salt, and pepper; mix well.
4. Garnish with thyme, if desired.

Mashed Sweet Potatoes


Cranberry Sauce

Total Time: 25 min.
Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 32 servings, 2 Tbsp. each

½ cup 100% orange juice
½ cup unsweetened apple juice
1 tsp. finely chopped orange peel
½ tsp. ground cinnamon
¼ tsp. ground nutmeg
¼ tsp. ground ginger
1 (12 oz) bag fresh cranberries, rinsed
1 cup chopped raw pecans
½ cup raisins
⅔ cup canned crushed pineapples, packed in juice
2 Tbsp. pure maple syrup

1. Bring orange juice, apple juice, orange peel, cinnamon, nutmeg, and ginger to a boil in medium saucepan over medium-high heat.
2. Add cranberries. Reduce heat to medium-low; cook, uncovered, for about 10 to 12 minutes.
3. Add pecans, raisins, and pineapple; cook for 2 minutes, or until heated through. Remove from heat.
4. Add maple syrup; mix well.
5. Cool before serving.

Spiced cranberry sauce recipe nutrition information and meal plan portions


Quinoa Stuffing

Total Time: 42 min.

Prep Time: 10 min.
Cooking Time: 27 min.
Yield: 16 servings, ⅔ cup each

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

1.Heat oil in medium saucepan over medium-high heat.
2. Add onion and garlic; cook, stirring occasionally, for 2 minutes, or until fragrant.
3. Add celery and apple; cook, stirring frequently, for 8 to 10 minutes, or until tender.
4. 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.
5. Add cranberries. Cover and let stand for 5 minutes.
6. Add cilantro and pine nuts; fluff with fork and serve.

Calories in Quinoa Stuffing


Pumpkin Pie

Total Time: 1 hr. 25 min.
Prep Time: 15 min.
Cooking Time: 1 hr. 10 min.
Yield: 9 servings

Ingredients for Pie Crust:
1 cup quick-cooking old-fashioned oats
1 cup whole wheat flour
¼ cup ground raw almonds
1 Tbsp. maple syrup (or raw honey)
¼ tsp. sea salt
3 Tbsp. coconut oil
1 Tbsp. water

Ingredients for Pumpkin Pie:
1 (15 oz) can pumpkin puree
2 large eggs, lightly beaten
1 tsp. pure vanilla extract
¼ cup maple syrup (or raw honey)
½ tsp. ground cinnamon
¼ tsp. ground nutmeg
¼ tsp. sea salt
⅔ cup evaporated nonfat milk

For Pie Crust:
1. Preheat oven to 425° F.
2. Combine oats, flour, almonds, maple syrup, and salt in a medium mixing bowl; mix well.
3. Add oil to oat mixture; mix well. If needed, add water to hold mixture together.
4. Press into a 9-inch pie pan. Bake for 8 to 10 minutes, or until light brown.

For Pie:
1. Reduce oven temperature to 350° F.
2. Combine pumpkin, eggs, vanilla, and maple syrup in a medium bowl; mix well.
3. Add cinnamon, nutmeg, salt, and milk; mix until just blended.
4. Pour pumpkin mixture into prepared pie crust. Bake for 45 to 60 minutes or until a knife inserted in the center comes out clean.

make merry(1)I am running a Make Merry Fitness Challenge between Thanksgiving and Christmas with more tips and accountability so that you can have a Healthy Holiday but enjoy it as well! Click HERE for more information and to apply to join.


All recipes courtesy of Team Beachbody


Fall Superfood Smoothies


Ok so Pumpkin Spice is everywhere and so so tempting! To help us all out I’ve pulled together some healthier options with a list  of my favorite smoothie recipes inspired by all the flavors floating around this time of year. I have a goal to not gain any weight between now and the end of the year and my daily Shakeology is a big part of that for me! It is a dense nutrition shake that fills all the gaps in my daily nutrition so that my body is fueled with superfoods, vitamins, protein, and even gut-helping probiotics. Remember to be careful with your add ins if you are counting your sugar or carbs. Also, you can substitute other liquids like cashew milk, water, or flavored almond milks for the liquids I wrote in. And feel free to add more ice if you like your smoothies extra thick!

#PSL Smoothie: 1 scoop vanilla shakeology, 1 cup almond milk, 1/2 cup black coffee (cooled), 1/2 cup organic pumpkin puree, 1/2 tsp. cinnamon, 1/2 tsp. pumpkin pie spice, 1 cup ice

Apple Pie Smoothie: 1 scoop vanilla shakeology, 1.5 cup almond milk, 1/2 cup unsweetened applesauce, 1/2 teaspoon ground cinnamon, a dash of nutmeg, 1 cup ice

Pumpkin Chai Latte Smoothie: 1 scoop vanilla or vegan chocolate shakeology, 1/2 c. brewed black chai tea (cooled), 1 cup almond milk, 1/2 cup organic pumpkin puree, 1 tsp raw honey or maple syrup, 1/2 tsp pumpkin pie spice, 1/2 tsp finely chopped ginger, 1 cup ice

Chocolate Chai Smoothie: 1 scoop vegan chocolate shakeology, 1/2 c. brewed black chai tea (cooled), 1 cup almond milk, 1 tsp. pumpkin pie spice, 1 cup ice

Caramel Apple Smoothie: 1 scoop vanilla shakeology, 1.5 cup almond milk, 1/2 green apple (diced), 1 tsp. caramel extract, 1 cup ice

Salted Caramel Smoothie: 1 scoop vegan chocolate shakeology, 1.5 cup almond milk, 1 tsp caramel extract, dash sea salt, 1 cup ice

Pumpkin Spice Smoothie: 1 scoop vanilla shakeology, 1.5 cup almond milk, 2 tbs organic pumpkin puree, 1/2 tsp ground cinnamon, 1/2 tsp pumpkin pie spice, 1 cup ice

Maple Almond Smoothie: 1 scoop vegan chocolate shakeology, 1.5 cup almond milk, 2 tsp pure maple syrup, 1 tbs almond butter, 1 cup ice

Spiced Pear Smoothie: 1 scoop vanilla shakeology, 1.5 cup almond milk, 1/2 frozen banana, 1 small pear (diced), 1/2 tsp. cinnamon, 1 cup ice

Apple Cider Smoothie: 1 scoop vanilla shakeology, 1/2 apple (diced), 1/2 frozen banana, 1.5 cup almond milk, 1 tsp. maple syrup, 1/2 tsp. cinnamon, dash nutmeg, 1 cup ice

Pumpkin Apple Breakfast Smoothie: 1 scoop vanilla shakeology, 1.5 cup almond milk, 2 tsp old fashioned rolled oats, 1/2 frozen banana, 1 small apple (diced), dash pumpkin pie spice, 1 cup ice

Pumpkin Brownie Smoothie: 1 scoop vegan chocolate shakeology, 1.5 cup almond milk, 1/2 tsp vanilla extract, 1/2 cup organic pumpkin puree, 1/2 tsp. pumpkin pie spice, 1 tbs. dairy free chocolate chips, 1 cup ice

Candy Apple Smoothie: 1 scoop vegan chocolate shakeology, 1.5 cup almond milk, 1/2 cup apple sauce, 1 tbs peanut butter, 1 tsp caramel extract, 1 cup ice

Snickerdoodle Smoothie: 1 scoop vanilla shakeology, 1.5 cup almond milk, 1/2 cup greek yogurt, 2 tsp cinnamon, 1 tsp vanilla extract, 1 cup ice

Banana Bread Smoothie: 1 scoop vanilla shakeology, 1.5 cup vanilla cashew milk, 1/2 frozen banana, 2 tbs walnuts, 1 tsp cinnamon, 1 cup ice

Cranberry Pom Smoothie: 1 scoop vanilla shakeology, 1.5 cup almond milk, 1/2 cup pomegranate arils, 1/2 cup fresh cranberries, 1 cup ice

(If you want to try Shakeology this month you can actually get the entire 21 Day Fix program (plus containers and a cooler-style tote bag for just $10 more with this discount code:  and you’ll gain admission to my online accountability group to help you stay on track with your fitness goals this month! Just email me at after you order of if you have questions!) 

Cauliflower Rice Soup

12027626_1625521121022970_2213980185675836308_nSo I am in the middle of a Sugar Detox using the 3 Day Refresh and came up with this yummy recipe that gives you something hot and satisfying if you are really hungry and it is CRAZY SIMPLE

One Cup of low sodium veggie broth

One Green container of Cauliflower Rice Click HERE for Recipe

 Salt and Pepper to taste

Sprinkle of parsley

Heat to boiling

If you are interested in joining our Turkey Burner Refresh/Detox group after Thanksgiving you can either email me at or apply HERE


Pumpkin Granola

12088250_10153159542473085_8119126116864815494_nA super easy granola recipe that is packed with nutrients that is kid tested an mom approved!


3 cups rolled oats
1 cup pumpkin seeds
½ cup quinoa or millet
½ cup pecans, pieces or chopped
1 teaspoon cinnamon
1 teaspoon pumpkin pie spice
1 cup pumpkin puree
¼ cup maple syrup (this is not a super sweet granola, if you like it super sweet than add more syrup)
2 tablespoons coconut oil


Preheat your oven to 300 F.
In a large bowl stir together all ingredients until evenly combined.
Place mixture on a large baking sheet and bake for 30 – 45 minutes until crisped and browned to your liking. Toss every 10 – 15 minutes. (my pans were small so it took almost an hour)
Let granola cool to room temperature, then store in an airtight container.

My kiddos could not stop eating this even though it wasn’t really sweet, having the seeds and nuts in it made it so so yummy! If you love these recipes follow me on Facebook to see more and connect with me!



Paleo Meal Prep 101


In a perfect world I would spend my Sunday afternoons meal planning, grocery shopping, and prepping for the week. In reality I am learning that I am just too worn out from fun weekends to do all of that in one afternoon.  So this week I planned and shopped on Sunday night ~ made a crockpot meal for Monday night and decided to prep a few meals then.

  I picked up these cute containers off of Amazon HERE (I have never tried them before so I will update after I get some use out of them.) I also found cauliflower crumbles at Super Target that you can STEAM IN THE BAG so my plan was just to make some simple chicken and Spanish cauliflower rice meals. I steamed the cauliflower and then added a few Tablespoons of tomato paste along with southwest seasoning (cumin, paprika, onion, etc.) The chicken I seasoned with salt, pepper and chipotle powder and baked at 350 degrees until cooked through (about 30 minutes)
  I also found a few zucchini in my fridge that I spiralized and sauteed in olive oil and garlic.  Here are a few of the meals I assembled.
  I also made these muffin cups quickly.  I sauteed some veggies (1/4 onion, tomato, 1/3 of the bag of spinach) then placed in the bottom of a muffin pan that had been sprayed with coconut oil. Then I whisked the eggs with salt and pepper and poured over veggies and baked at 350 for about 15 minutes or until set. I wanted to also prep my salads for the week but ran out of time before it was time to help the kids get bathed and put to bed.  I just decided to make them really quick while I was making my lunch the next day.

So many times I get caught up into trying to do a marathon meal prep that I end up doing NOTHING which hurts me more in the long run.  I am learning that done is better than perfect!

For more healthy tips check out my Facebook Page HERE.


Healthy Road Trip Snacks


Summer is upon us and so are the road trips.  I used to load up on Doritos and all kinds of crazy gas station snacks, but this year I am taking a “cleaner” approach. Here are some of my favorite ideas that are also budget friendly!


Fruit Bars: These are my favorite go to snacks ~ fruit bars from Trader Joe’s.  There are 4 different varieties Apple + BananaApple + CoconutApple + Mango, and Apple + Strawberry.  No additives, no preservatives, no synthetic colors or artificial flavors.  Just two fruits, merged in a marriage made in snack heaven.  Not exactly like a fruit “leather”, these bars are chewier and fruitier than any others I’ve tried.


Cashews or Almonds – I love just portioning these out in snack baggies from Target!carrotMastheads_desktop_0000_BHF---Babycut-Carrots_png_ba4dd9ac-24c1-4aa4-bbc3-4d9babad1ce6

Fresh Veggies – now fresh veggies isn’t on the top of my list, but paired with hummus, paleo ranch, or any of these single serve dips they are super good!


String Cheese is really the greatest ~ sometimes I even dip it in hummus!k2-_7c3b7ac4-cb71-4e6e-8edf-f4f720a01b61.v1

Fresh Fruit: Our favorites are apples, strawberries, bananas and blueberries

lg_A07B7B9F0FA57AC9C1FFB4C09106D803Pretzel Sticks: Also super great to dip in just about anything, we always pack pretzel sticks for road trips

squeezers2Yogurt: If you have a cooler these are great single serve tubes you can pack for your trip!


Last but not least Pop Corn! Totally takes care of my Doritos craving! Happy Summer and safe traveling.  For more recipes and healthy fitness tips head on over to my Facebook Page!

Ultimate Reset Week 3 Review & Results

 Whoohoo! I have completed 21 Days of the Ultimate Reset!!! I seriously cannot believe I just did that! Who in their right mind would give up caffeine, sugar, processed foods, meat, dairy and alcohol for 3 weeks?!? Well I seriously needed it and am SO GLAD I DID.  There were some days that were really hard, especially the last few days.  It was ALL a mental game though because I was rarely hungry.

Photo on 6-29-15 at 3.14 PM #2

So the hardest things for me to give up were coffee and buffalo sauce.  I didn’t miss the buffalo sauce but I did miss the coffee, I just enjoy sipping on a cup in the morning while I read.  I did have a few off plan food and a drink on Day 20 but other than that I stuck to the program to a “T”

All in all I would say that my cravings are way more manageable.  Do I want a piece of pizza when I smell it? Oh yes, but it different, I don’t feel like I have to have it.  I am sleeping so well now and have more energy.  I am looking forward to getting back into the workouts (PiYo certification is in two weeks!!!)

The food this week was my least favorite, I had to add in grains so that I wasn’t too tired.  I could definitely tell that my body needed just a little bit more, but what I did have was super yummy.  There are so many recipes that I will still make and keep in my rotation.

        I cannot find my measurements from when I started (I am going to keep looking) But I lost 13 pounds all together. I am ecstatic about my results.  I bet you think I had crazy food today now that I am done.  Surprisingly I haven’t. I had a Mango-Strawberry Shakeology this morning and Salad with Quinoa for lunch so far today.  That I would say is my biggest victory.  This was a mindset changer for me, it accomplished exactly what I wanted it to.  It taught me that I have the power to say no to things and to fuel my body the way it needs to be.  I am going to be reintroducing things slowly back into my diet to see if anything like certain grains, beans, dairy, meat give me trouble. Moving forward I am planning on following the 21 Day Fix Meal Plan (using mainly vegan options) with PiYo workouts until my trip to Nashville later on this month.

   I am running an Online Fitness Accountability Group in July using what I have learned from this process and I would love for you to join me.  Email me at or go to to register for more information.

Week One Recap HERE

Week Two Recap HERE

Ultimate Reset Week 2 Review & Recap

 Two weeks down and 1 week to go!!! After 2 weeks I feel like my cravings are definitely more manageable when I first started. I also have lost the urge to munch all day or that I deserve some kind of food based on how I felt. I cannot believe I have now gone 2 weeks without anything processed, alcohol, caffeine, soda, or sugar and 1 week without meat or dairy in addition. I have seen people do things like this and thought now way could I go a week without my coffee, wine, etc.

But I have done it and in some ways its been super hard and other ways super easy.  The hardest times are in social setting but I am getting used to that.  The food is actually really yummy, I have been surprised. Things I missed last week were definitely coffee with yummy creamer and hot sauce of all things.

Corn and Edamame Succotash ~ My Favorite from Week 2

Beans and Rice and Broccoli ~ nothing fancy but fills you up!

My first try at tempeh ~ not my favorite but proud of myself for trying new things!

Roasted Red Pepper and Sweet Potato Soup

I am learning to enjoy fruit a lot more!

Week three should be interesting, it is mainly fruits and veggies with optional grains thrown in here and there. Overall I feel great and am ready to finish the program.  I am leading a FREE Clean Eating Group starting today sharing what I have learned so far ~ if you have wanted to try eating clean but just didn’t know where to start or if you just need some inspiration click HERE to join.

Ultimate Reset Week 1 Recap & Review

 Well one week down 2 weeks to go! I was really nervous starting the Ultimate Reset.  Coming off of end of the school year craziness and traveling for vacation for a couple of weeks I knew I needed something. My cravings were pretty much out of control and I was feeling so crummy. But I wasn’t sure if this was something I could really do.

After one week I feel incredibly accomplished that I stuck with it, but kinda scared of what the next two weeks hold.  I am doing completely fine without meat (haven’t had any since last Wednesday I think) but there is no more dairy starting now and grains will be less and less as time goes on.

Breakfast, Lunch, Alkalinize and a Snack on the plan

On of my favorite dinners: Black Beans, Corn and Rice with a corn tortilla and avocado/salsa

I do feel INCREDIBLE already.  I am sleeping so much better (aside from 2 nights that I had crazy dreams) and I already feel a lot more energy even though I haven’t had any coffee or caffeine in over a week.  I am not craving sugar at all, but I could go for a slice or two of pizza and a glass or two of wine right now. It hasn’t been all fun and games.  The first few days I had headaches and I was so sore like I had just done P90X or Insanity or something.

So what have I done so far?

 Drank a gallon of water each day

Eliminated Caffeine, Sugar, Alcohol and ALL processed foods from my diet

Phased out meat and dairy this week

The only “working out” I have done is light walks each day and a little yoga on Wednesday.

The plan is very easy to follow actually.  I set timers to remind me when to eat or drink water or take supplements.  I tried lots of new recipes like this creamy garlic dressing and lentil lime salad.

I am sure you are saying like me ~ But I just couldn’t give up my coffee creamer, glass of wine, weekly fast food run, meat, dairy, you name it! I am right there with you! The commitment is significant, but so is the outcome – and if you want and need something badly enough (e.g. beat fatigue and gain natural energy, to alleviate pain, beat bloating and digestive issues, get off the bad mood rollercoaster, a weight loss jumpstart, to get off expensive medications, boost immunity, improve skin appearance or just feel like your best self) the new routine you’ll adopt for 21 days will be well worth it. If you are literally craving a tune-up, you’ll do whatever it takes. This describes me to a T so I decided to go all in. I don’t usually weigh myself but I couldn’t help it this morning.  I am down 6.5 lbs.  Wow! Even just a week of clean eating can make a big difference!

I am not out of the woods yet, like I said earlier I am really nervous about the next two weeks ~ I would love it if you would cheer me on over on my Facebook Page or my Instagram Account

Bring it on Week 2!

Here is our fun attempt at making Nori Rolls!


Lentil Lime Salad

 I am on Day 3 of the Ultimate Reset and I am sharing some of my favorite recipes with you all and this Lentil Lime Salad Recipe is definitely one that I would eat again!


  • 1 cup cooked green lentils
  • ½ cup grated raw carrot
  • ¼ cup finely chopped fresh cilantro leaves
  • 1½ tsp. sesame oil (or more, to taste)
  • 2 Tbsp. fresh lime juice (or more, to taste)
  • Bragg® Liquid Aminos or Himalayan salt (to taste)(optional)
  • ¼ tsp. ground cumin (or more, to taste)
  • Herbal seasoning (to taste; optional)


Cook lentils until tender, but don’t overcook. (Or use Trader Joe’s steamed Lentils) Add carrots and cilantro mix well. Stir oil, lime juice, salt, and spices together in a small bowl, then gently stir into the lentil mixture. Let sit, covered, in refrigerator for 2 hours. Adjust seasonings if needed. (I am not a huge fan of cilantro so I used a little less) Makes one serving.

For more clean, quick and family friendly recipes please feel free to check out my Facebook page HERE

creamy garlicdressing-2

Creamy Garlic Dressing

creamy garlicdressing-2It has been really hard for me to find a homemade dressing recipe that I love but I think I have finally found it!  One thing that I will never go back to is commercial-store bought salad dressing.  It is so great to each a clean salad with this dressing and knowing that you aren’t ruining it by the dressing you put on top.

This takes all of five minutes to make!
1/2 cup extra virgin olive oil
1/4 cup apple cider vinegar
3 to 5 cloves garlic, crushed
3 tbsp fresh lemon juice
2 tbsp chopped fresh parsley
1 tsp. Himalayan salt
1/2 tsp Dijon Mustard
1 tbsp unfiltered honey or raw agave nectar

Place all ingredients in blender and blend on medium high for 30 seconds or until well mixed.  Store in airtight container in refrigerator.  If dressing solidifies when cold, let sit at room temperature until liquid.  Makes 8 to 10 servings at 2 TBS each

This goes great with any salad like this one! Want more recipes and fit tips visit my Facebook Page



Meal Prep Monday – Like A Boss


This week is busier than normal (I’m sure you could say the same) I usually take about an hour to prep some meals for the week.  It works really well on Sundays for my family because we are usually relaxing for the afternoon and have left overs for dinner, but feel free to do this whenever is convenient for you.


First up Crockpot Shredded Chicken – I placed 3 chicken breasts seasoned with salt and pepper and garlic powder along with about 3/4 cup low sodium chicken broth on low for about 6 hours until the chicken can be easily shredded.  Then I just put in my mixer with the paddle blade and poof in just a few seconds its all shredded!


I have a go to recipe for Cauliflower Rice but decided to roast it in the oven instead of microwaving and then sautéing.  I actually like this way better I think.  First I blitzed in a food processor, seasoned with salt, pepper, and garlic powder and then roast on parchment paper at 425 degrees for 8-10 minutes then turn with spatula and roast for another 8 minutes


While the Cauliflower Rice was roasting I chopped up some sweet potatoes for my favorite way to have them HERE


So this recipe was a complete experiment with what I had on hand.  I specifically did not want to put any breadcrumbs in to see what it they would be like.  Feel free to add 1/4-1/2c of bread crumbs if you would like a binder in these

1 lb of ground turkey (or chicken)

1 egg

4T cocunut aminos (or low sodium soy sauce)

1 t. siracha

1 t. ginger

1 t. garlic

salt and pepper

red pepper flakes

Combine and bake at 350 degrees for 15-20 minutes.  They are not the prettiest thing, but they turned out really yummy!


The last thing I did was make a few salad in a jar.  I have no idea the science behind it but salads in mason jars stay fresh for me the whole week.  These were made with shaved brussels sprouts, chopped peppers, and chopped romaine.FullSizeRender

So that is just a little peek into how I meal prep for the 21 Day Fix. If you would like more information on the 21 Day Fix click HERE or if you are interested in getting more information about the FREE online fitness groups I run click HERE

Omelette Waffle – a new twist on your Paleo Breakfast


Since starting the 21 Day Fix I have learned that Breakfast is a non negotiable! Here is a fun way to change up your breakfast.


2 eggs

1 green container of spinach

splash of almond milk



Preheat your waffle iron.  While it is heating, chop your spinach very finely and mix together with the eggs.


Once it is heated spray with coconut oil, carefully pour egg mixture on waffle iron.  My eggs were perfectly cooked after once cycle on my waffle iron. You can feel free to add whatever veggies or even bacon! If you are interested in learning more about the 21 Day Fix and how it has helped me learn how to eat clean click HERE



Your Inspired Simply Weekend – diy ampersand art, carrie underwood’s new fitness apparel, and all about being brave

So what is on tap of for you this weekend?  Well we had a day or two of spring in Florida, but its back to being pretty chilly so my weekend plans are still up in the air.  I  know we have one last flag football game and I am going to try and finish setting up my new chicken coop! Here is a little sampling of what has inspired me this week on the internets! 10906334_403457656488282_6353429856478389535_n 1509790_396635510503830_6488727156314360311_n Carrie Underwood has just recently launched a new fitness apparel line called CALIA and it is so pretty and it is now on my birthday list! You can find it online here ampersand_art This week’s DIY inspiration comes from one of my favorite blogs The Handmade Home I have been looking for something large but simple in our bedroom and this looks perfect!! I have fallen in love with Cauliflower Rice but now that spring is coming I am looking for some fresher ways to do it and this Cauliflower Tabbouleh recipe looks amazing!

15028711629_a97933c133_z And to inspire your soul Ann Voskamp writes about being braveBe Brave. Your bravery wins a thousand battles you can’t see because your bravery strengthens a thousand others to win their battles too.  Happy Fri-Yay! Carri Undder


5 baby steps to start eating clean

1545753_1502993099942440_7582755661887022105_nIf you thought about trying to eat clean and find yourself overwhelmed this is the blog post for you.  Here are some simple tips that can really start making a difference. 1487351_1512897575618659_4932009903607672479_n

#1 Drink more water Drinking water is an essential part of eating clean, but start small if this is something you are not used to.  If you find yourself drinking lots of soda and/or coffee try replacing one of those items with water each day.  A cute water cup really helps too!  Also when I am just craving soda I find that sparkling water really hits the spot. 10365953_1543442525897497_1737619101857215892_n #2 Eat More Fruits and Veggies A great way to do this at first is to add a piece of fruit to your breakfast, add a cup of spinach to your daily smoothie or make sure you have veggies with dinner every single day. 10610733_1501617320080018_5327333246925908683_n 7407_1495240344051049_6734161877977044409_n #3 Shop the perimeter of the store  Most whole, natural foods are found on the outside aisles of the grocery store.  Try to avoid buying too many items from the center of the store.  That’s where you’ll encounter more processed and packaged foods.  Better yet, shop your local farmer’s market for more natural, whole food choices! 10421227_1504641616444255_6640617847553033745_n #4 Read Labels: This is a simple way to determine how “clean” a food truly is. A natural food (such as an apple) has no label, while a bag of chips has a label with a ton of ingredients that you probably can’t pronounce.  If you’re not ready to completely give up processed foods, start by studying the labels and choosing foods that contain the fewest and simplest ingredients.  Try to avoid hydrogenated oils, artificial flavors or colors, preservatives, high amounts of fat or sodium, and added sugar.

#5 Cook At Home: This is an easy way to start eating more whole foods and save money in the process.  Restaurants and fast food places rely on highly processed foods to create their meals.  When you cook your own food, you have control over the ingredients going in your dish.  People who cook tend to eat more healthfully and weigh less than those who don’t.  This doesn’t mean you have to become a master chef overnight.  Start by learning a few meals with simple ingredients. 1185854_1499459783629105_2873572344065681314_n Looking for some more clean eating inspiration? Follow me on Facebook for more tips recipes and info on joining a FREE clean eating group!


Crockpot Maple Dijon Chicken


This recipe could not be simpler!

1 c Dijon Mustard

1/2 c Maple Syrup

2 T Apple Cider Vinegar

1-1.5 lbs of Chicken Breasts

Season your chicken breasts with salt and pepper and place in your crockpot.  Combine Dijon Mustard, Maple Syrup, and Apple Cider Vinegar in a small bowl and pour over chicken and cook on low for 6-8 hours. Serve over brown rice or quinoa. I count this on the 21 Day Fix as 1 Red, 1 Yellow (for rice/quinoa) and 2 tsp


21 Day Fix Cauliflower Rice

cauliflowerThis is my new favorite thing to prep on Sundays ~ Cauliflower Rice. I now eat it with everything!

  • a small head of organic cauliflower, chopped coarsely
  • 1 small onion, chopped finely in a food processor (optional)
  • 1-2 tablespoons of coconut oil
  • seasoning of choice (I used salt/pepper/garlic powder)

Take the chopped cauliflower and  pulse the contents until they are reduced to the size of couscous or rice grains.

Sautee onions in coconut oil (I have done this with and without and like it both ways) once the onions are softened, I add in the cauliflower and stir everything around to evenly distribute the fat and onions. Season with Spices. Then, I cove the skillet and cooked the cauliflower for 5-10 minutes until softened.  Taste for seasoning and adjust to your liking. This makes a lot and counts as a green on the 21 Day Fix Program

The Ultimate 21 Day Fix Breakfast Round Up

Here are some of my favorite breakfast recipes that are on rotation in my meal plans for the 21 Day Fix. I also have posts for LUNCH and DINNER to help give you some ideas for delicious clean eating recipes!


One of my favorites.  Sweet Potato Hash-browns, 1 egg, turkey bacon983616_1434461663462251_642123901_nNon-fat Greek Yogurt with vanilla extract and stevia layered with strawberries10382627_1446651708909913_1233304559602736007_nPaleo Pancakes {1/2 ripe banana, egg, cinnamon} steel cut oats10636263_1492960977612319_6758891983107717564_nSuper Simple – one egg, two strips of turkey bacon

10502437_1466830933558657_2994368888979789335_nEgg in a nest of sweet potatoes and bacon10255425_1515561228685627_446821038692804367_nKale open faced omelet10569079_1476777585897325_2170643909570470813_nSweet Potato Pancakes
1 yellow container of cooked sweet potato {I cooked mine in the microwave for 5 min and then mashed them in my container :)}
2 beaten eggs
1 tsp cinnamon
Dash of nutmeg
Pinch of salt
These were so filling I couldn’t finish!
10806359_1524356077806142_4310037296913768519_nMy current favorite 2 eggs over a baked sweet potato (I cook it in the microwave while the eggs are cooking)10356166_1522851064623310_5563799170557083277_nSteel Cut Oatmeal topped with shredded Granny Smith Apple and cinnamon10647114_1508900349351715_7472310509219447318_nSweet Potato Waffle and 1 egg
10850043_1534033040171779_5899609833673160434_nSpinach and Bacon open faced 1507702_1522467697994980_7445677983211230988_nSteel Cut Oatmeal topped with “fried” bananas
10511313_1471978423043908_4238484148392281399_n2 eggs over sweet potato hash browns10428088_1514841865424230_217320277536900883_nMaple Bacon Steel Cut Oatmeal – a yellow container topped with crumbled turkey bacon and 1tsp of pure maple syrup
10171214_1440737316168019_2826107903647449413_nSimple Breakfast Sandwich – 1 egg, two strips of turkey bacon on a sandwich thin

If you are interested in more information on the 21 Day Fix along with my review and results click HERE Ready to apply for our next online fitness support group? Click HERE


The Ultimate 21 Day Fix Lunch Recipe Round Up

Here are just a few of my favorite 21 Day Fix Lunch Recipes.  I have 4 children at home and I am in college full time so all of these recipes are quick and easy!10425121_1509770212598062_5938242772809383154_nTaco Salad – seasoned ground beef, lettuce with some jalepeno, black beans, cheese, and Paleo Ranch10711045_1512533925655024_2202137973756099853_nBaked Chicken Breast, sweet potato chips and a salad (I used Apple Cider Vinegar for dressing)10646793_1501320590109691_2231141847345803437_nBlack Beans and Yellow Rice, Shredded Chicken and Jalapeño Salad10672334_1508541149387635_4879403545333316298_nOpen faced omelet with spinach tomatoes and turkey bacon10801682_1521875574720859_7840449685362371729_nChicken with Sweet Potato noodles, Side Salad559605_1522212264687190_8455927531533467506_nQuinoa, Steamed Broccoli, Chicken and Siracha 10375117_1523324161242667_8229208415547106072_nSpagetti Squash with Chicken and Turkey Bacon10428527_1520091338232616_8015550126667527305_nChopped Salad with chicken, paleo ranch and hot sauce

21 Day Fix Protein Power Bowl – Chicken, Red Quinoa, Steamed Broccoli 10373955_1501671253407958_566597329365495323_nShredded Chicken (with hot sauce – made in the crockpot ahead of time) brown rice and a side salad10649969_1505967426311674_139917788713915565_nCobb Salad with Balsamic Vinaigrette

Sautéed Broccoli Slaw (in coconut oil) with Lean Ground Beef10857980_1533331276908622_8791174509919698923_nLean Ground Beef Meatballs, Red Quinoa, Steamed Broccoli – for the meatballs I just season them really well and bake at 375 for about 15 minutes until cooked through.1920078_1522884601286623_3953999037941115944_nSpagetti Squash with Chicken and Salsa10550873_1476549949253422_9215821783568579620_n

Whole Wheat Wrap with Angel Hair Cabbage, hummus and dressing (Champagne Pear from Trader Joe’s)
10523720_1470340949874322_8691891289466929096_nTikki Masala served over quinoa with a side salad – I used cider vinegar as dressing today. Also the sauce was yogurt based so I left room in my red container and put about a tablespoon in there. Looks fancy but it came together in just a few minutes!


Ginormous salad, one green container of veggies and one of lettuce, champagne pear vinaigrette

If you are interested in more information on the 21 Day Fix along with my review and results click HERE

5 Super Simple Tips to Survive the Holidays {without having to pull out your stretchy pants!}

10653594_1530880450487038_1737357240431492177_nSo we are less that two weeks away from Christmas ~ how are you doing? Don’t give up!  Here are a few tips to help you finish 2014 strong!

stay active. Even though it is the busiest time of year for most, keeping up with your workouts should be a non-negotionable. It is 2% of your day and will help give you energy for the other 98%

simplify. You can’t do it all, no one can.  Let me repeat that.  YOU CAN’T DO IT ALL

set realistic goals. So you have a girls baking day planned.  Is it realistic for you to commit to not having one single cookie?  Of course not, but don’t let that fact give you license to eat a dozen.  Make a point to set a goal of only having one or two.  Moderation over Deprivation is key. Having a plan in place will help you not head off the deep end.

splurge wisely. So I leave for North Carolina in 9 days and there are a few things that I am looking forward to enjoying.  Cookout is one of them.  Make sure it is worth it. Think through the upcoming parties and get togethers and plan accordingly. I always make sure I don’t arrive hungry ~ I actually usually drink a Shakeology on the ride over!

stay positive. Even if you have a set back or a bad day don’t let that sabotage the rest of 2014.  Each morning is a new beginning, a blank slate.  It is what you make of it. Surround yourself with people that are going to help you stay accountable and positive!

I’ve just opened up my first challenge group of 2015. If you would like to join us for that accountability I mentioned above you should check it out! We are going to have fun while crushing 2015 and making it the best year ever! For  more information or to go ahead and reserve your spot (they are going to go fast) click here

The Ultimate 21 Day Fix Dinner Round Up

Here are some of my favorite 21 Day Fix Approved Dinners. I love how this program not only has helped me get nutrition on track, but it has helped me cook better for my whole family! I just make dinner every night and take just a minute to portion out my food.10438222_1472128023028948_273616499654058768_n

Root Vegetable Nachos topped with seasoned ground beef with a side salad


Taco Salad with Black Beans and Colby Jack Cheese

10455300_1476314992610251_704539214669757752_nBuffalo Lime Chicken with a Salad and Pear Vinaigrette Dressing (from Trader Joe’s)

Sweet Potatoes Noodles, Hummus and Chicken Pasta with a Kale Salad

10620707_1484210808487336_3449914619303032207_n Mountains – Lettuce, Yellow Rice, Chicken, Cheese and hot sauce10646834_1492648670976883_1637061813748418061_n

Quinoa Salad, Grilled Chicken and Jalepeno Cucumber Salad w/ Balsamic Vinegrette7407_1495240344051049_6734161877977044409_n Rotisserie Chicken with Roasted Sweet Potatoes and Salad 10610724_1498041337104283_2310431590717091192_n Sautéed Chicken, Roasted Sweet Potatoes and Steamed Broccoli

10671287_1500999646808452_1613059428235975837_n Whole Wheat Pasta with Ground Beef, Ricotta, Tomatoes and Basil10405280_1501764586731958_1794125029698866094_n 21 Day Fix Chili – Pureed tomatoes, beans, ground beef, chili seasoning1606884_1504039873171096_3967615428271154251_n Hot Chicken Salad and Green Beans10356178_1506605059581244_5595738425082060376_n Tacos!10614114_1507090012866082_887351423313384298_nLean Ground Beef Meatballs, Brown Rice, Salad
10424288_1510276789214071_7966117882863103505_n 21 Day Fix Baked “ziti”10170945_1510600809181669_3358898965828417136_n 21 Day Fix Chili over Spaghetti Squash1972493_1512313525677064_6216217039101241981_n Taco Salad8971_1520378778203872_3798309978602847677_n“Mountains” with Black Beans

Doesn’t all of this look so good! I love food so this totally works for me!  And I love running monthly online fitness accountability groups. If you interested in joining click HERE to apply.


3 Day Refresh & Clean Eating Accountability Group

10626616_1509011396007277_8425418390278592893_nThis holiday season I am committed to not doing what the average American does between Thanksgiving and Christmas: gains 7-10lbs! In fact I am going to challenge myself (and you) to do the opposite: to LOSE 7-10lbs between the Holidays this year WHILE you enjoy your food. You CAN have the best of both worlds. So here is the plan: We are going to kick off November with the new 3-Day Refresh Program and incorporate that into a 3 week clean eating & shakeology group! YES!  
So the 3 day refresh is designed to give you fast, clean, and efficient weight loss.  You can quickly drop a few pounds, break a bad habit and get back on track!  It’s 3 shakes a day, a fiber drink, plenty of water, fresh fruits, veggies, and healthy fats so that you keep your energy and  your metabolism going.  It is not a juice or fasting diet but a healthy diet that is going to give your body nutrition vs starvation. I absolutely loved my results the last time I completed the Refresh!
Then, once we jump start our weight loss clear out the gunk we can preserve our results and not slide back into old habits by continuing on for 3 weeks of clean eating!  So my thought process is this.  I don’t want you to do the 3 day refresh and just go back to how it was before you started.  I want you to maintain and make progress.  So for 3 weeks I am going to teach you how to meal plan, how to prepare family friendly healthy recipes, give you snack ideas, teach you the importance of proper nutrition, the fundamentals of clean eating and how to fuel your body for energy and not comfort.
So how does the Challenge group Work?
You are required to purchase the 3-day refresh challenge pack from me as your coach.  Then, you are accepted into my closed online support group that will begin on the 3rd of November.
We will start with the 3 Day Refresh then 3 weeks of replacing 1 meal a day with Shakeology, healthy eating and any exercise of your choice.  It does not have to be a Beachbody Fitness Program, although I encourage you to do some form of physical activity for 30 minutes a day 5 days a week!
Each day you will log into the group for your tip of the day, daily motivation, inspiration and accountability. I will share recipes along with ways to handle late night munchies, sugar cravings, emotional eating, temptations and more.  You will be accountable each day to report with the group your food and your workouts!
At the end of the 3 weeks we will measure our progress, submit our results and you will have kicked bad habits, introduced new healthy habits and be on your way to creating life long health and wellness for you and your family and be able to enjoy your Thanksgiving.
Does this sound like something you would like to do? If so fill out the application HERE if you’re serious about making headway this holidays season vs starting the year back where you were last January.
Starting 2015 off strong starts today.

21 Day Fix “Baked Ziti”


Wednesday is Italian Night at our house and I have been wanting to make a 21 Day Fix version of one of my favorite dishes, baked ziti.  Using my portions as a guide and only subbing out the spaghetti squash for ziti pasta it turned out incredible!



1 heaping green container of cooked spaghetti squash (details below on how to prepare that)

2/3 of a purple container of pureed tomatoes or homemade marinara (1 full purple is too much sauce, trust me🙂 )

1 Red Container filled 3/4 full with cooked lean ground beef, topped with ricotta cheese

1 Blue Container of Mozzarella

Don’t forget your seasonings. I used Oregano, Basil, Garlic and Onion Powder


To cook your spaghetti squash ~ carefully slice in half and scoop out seeds and pulp. Place on a microwaveable plate, cover and cook on high for 5 minutes.  Make sure you have a little vent with your plastic wrap or lid. After the 5 minutes check and then microwave for another 4-5 minutes based on size until you can pierce with fork.


Once you have cooked your spaghetti squash combine your containers (except for blue container) in an oven safe dish, sprinkle with mozzarella cheese and cook at 350 for about 15 minutes, broiling that last minute or two if you want your cheese browned.

This is one of my favorite dinners and I am so excited I was able to make a “cleaner” version that tastes really good. Try it and let me know how it goes!

If you are interested in finding out more about the 21 Day Fix click HERE. If you are interseted in joining our next online fitness and nutrition accountability group click HERE




Quick & Clean Chicken Salad


IMG_9511.JPGHere is a recipe for a quick chicken salad that is 21 Day Fix approved and is not only super yummy but fills you up!

1 red container of cooked chicken

1 blue container of your choice of hummus (I used roasted red pepper)

Chopped pickled jalapenos for crunch (you can buy ones the are not spicy if you don’t like the heat)

1 Green Container of English Cucumber (to place the chicken salad on top of)


I love how the 21 Day Fix helps me take the guess work out of clean eating. During a homeschool day I don’t have a ton of time to count calories, etc.

If you would like more information on the 21 Day Fix click HERE or if you would like information about joining our next accountability group for free click HERE


Paleo Pumpkin Cake

IMG_9039.JPGSo as I was looking through my 21 Day Fix book I noticed under the Green Containers it listed “Winter Squash”! Do you know what that means? Pumpkin can be used as a green container!

So for breakfast I decided to have Pumpkin Cake because I could and it would use one of my green containers.🙂 Start to finish this take less than 10 minutes.


1 Green Container of Canned Pumpkin

1 Egg

2 tsp of pure maple syrup or stevia

1-2 tsp of Pumpkin Pie Spice


Simply beat ingredients all together and place in a ramekin or mug sprayed with coconut oil spray and microwave for 5 minutes or until set. Be careful when you remove it because it will be hot!  Enjoy!!!


IMG_9021IMG_9022IMG_9027The 21 Day Fix has been such a huge help to me to not only loose weight but to figure out how to eat to fuel my body and give me energy to keep up with my life! If you want to know more about the 21 Day Fix head on over HERE


5 Reasons Why PiYo is NOT right for you

1. You are entering a body building competition in the next month or two

2. Your motto is “no pain, no gain”

3. You love the same old same old workout routines

4. You love paying for a gym membership that you rarely use

5. You like to use tons of equipment when you workout

If you answered yes to any of the above statements PiYo is not the right workout for you. I hear Hanz and Franz are back in the personal training business.🙂 If you didn’t check out this info-graphic on the top 10 Reasons why PiYo would be a great choice for you.



My favorite part about PiYo?  Being able to be a part of a Challenge Group!  It’s where a group of us go through the program together and touch base daily in a private Facebook group. It’s a place where you can ask questions and get lots of great tips, even help with meal planning and recipes. After my round of PiYo I lost inches (especially in my legs and booty!) gained a ton of flexibility and strengthened my core enough to where I am made some significant progress on my handstands! My husband has seen a dramatic DECREASE in his back pain and hasn’t had to go the the chiropractor in months!

So what are you waiting for? Head over to my PiYo page for more information or head HERE to register for my next challenge group!

Image credit Beachbody via Pinterest

Clean & Healthy Labor Day Picnic Recipes

cleanlabordayLabor Day Weekend is here and it is super important is to enjoy this wonderful holiday with your family and friends while not using it as an excuse to overindulge. Here are some tips to help you stay on track:

* Hydrate: drink plenty of water our bodies often mistake dehydration for hunger. {true story}

* Skip the chips: enjoy your favorite dips with veggies. You will consume a lot less sodium and fat.

* Leaf the bun: yes pun intended. Use a lettuce leaf as a bun instead of bread.

* Get sweaty: Burn some calories. Play pool or beach volleyball or any other game that gets your heart pumping.

* Bring the sweet treat or healthy dish: if you’re concerned it will be all junk food at the BBQ bring something healthy that can be your go to.

Here are some recipes that would be a great addition to you Labor Day Picnic:

1. Layered Fruit Salad

2. Tomato, Basil and Feta Salad

3. Marinated Grilled Veggie Skewers

4. Southwest Quinoa Salad

5. Watermelon Sticks

If you would like to know more information about the 21 Day Fix or to Join a Challenge Group click HERE

21 Day Fix Meal Planner

21 Day Fix Planner PreviewPlanning is KEY when you are making healthy changes into habits! Click HERE to download a Free Printable 21 Day Fix Daily Planner (for the lowest calorie bracket) This has helped me so much I decided to laminate it so I can just use a dry erase marker each day. I personalize these for all of my challengers based on what bracket they fall in.  If you are interested in finding out more about the 21 Day Fix or what Challenge Groups are all about click HERE Happy Planning!

5 Clean Snacks 21 Day Fix Approved

cleansnacksfinalHere are 5 super quick super clean snacks that will fuel your body. I try to keep a few of these on hand in the fridge portioned out to help me make better choices and keep my fingers out of the goldfish bag!

1. Greek Yogurt with Berries

2. Apples and Almond Butter

3. Turkey Roll Up (Boar’s Head Deli Meat is nitrate free)

4. Veggies and Hummus

5. Hard Boiled Eggs

Want to find out more about upcoming challenge groups?  Click HERE


PiYo Meal Planner Printable

PiYo CoverHere is a Free Printable PiYo Daily Planner to help you on your PiYo journey.  I am currently plugging along on month two and really really am loving it. I am so much stronger {and leaner} than I was a month ago and can’t wait to see how the next month shapes up. It has been fun to be in a challenge group with others who are experiencing great results!

On the portion checklist, check off the portions you do not need. (See your guide for details) Click HERE to download a PDF version to print off for yourself.  You could even print off,laminate, and use a dry erase marker to make this re-usable!

In the guide that comes with the program you are given a list of healthy, wholesome, “real” foods to choose from. At the same time, you have the flexibility to eat what YOU want. I’ve tried following other’s meal plans and this is so much easier for me. It can be challenging for those of us who have a busy schedule or trying to integrate healthy eating into a tight food budget. The PiYo Get Lean Eating Plan gives you FREEDOM.

You are provided lists of food choices for each of the different food types which are:

  • Primary veggies (leafy greens and low calorie veggies)
  •  Secondary veggies and grains (starches like potatoes, rice, oatmeal, tortillas, quinoa, etc.)
  •  Fresh fruit
  •  Lean protein
  •  Healthy fats (avocado, nuts, seeds, coconut, cheese)
  •  Free foods ( herbs, seasonings and unsweetened coffee)

PiYoMealPlannerPreview Interested in jumping in to my next challenge group? Click HERE


5 clean lunches – 10 minutes or less – 21 day fix approved


cleanlunchHere are some quick and easy lunches that are 21 Day Fix approved

1 Thai Turkey Lettuce Wraps

2 Colorful Quick Quinoa Grecian Salad (hold the olives)

3 Tomato and Cumber Salad (add apple cider vinegar for a kick!)

4 Zucchini Noodles with Cherry Tomatoes and Basil (here is some info on how to make your own zucchini noodles)

5 Grilled Chicken Salad with Blueberries and Pecans (make sure you use your containers for the pecans and the dressing)

Interested in more information on the 21 Day Fix or Joining a Challenge Group? Click HERE



21 Day Fix Grocery List – on a budget

Coffee10247363_10152291396040971_3775005627123511700_n So you are ready to get ready for the 21 Day Fix.  When you first sit down it can be a little overwhelming, but I am here to help make things simple for you.  You also may be like me in that you have a tight food budget and cannot afford to spend tons of moolah on your food for the 21 days. If you don’t mind having not having a lot of variety just pick a few from each category and replenish when you are running low. Think of your food as fuel ~ there are lots of foods on the list that are “allowed” but I am looking for things that are going to keep me full and on track. Here are some ideas from each of the groups to give you some ideas and to hopefully make it simple for you and help you get started to crushing your goals!

90caf1cc9c94a4e8ab640e772f31ae8eProteins (Red)
Fresh Chicken Breast
Lean Ground Turkey or Beef
Fish- Salmon & Tilapia
Turkey Breast
Veggie Burgers
Fruits (Purple)
Vegetables (Green)
Green Beans
Romaine Lettuce
Complex Carbohydrates (Yellow) 
Brown Rice
Oatmeal (not instant in the packet) Steel Cut Oats
Sweet Potatoes
Black Beans
Ezekiel Bread or Whole Grain Tortillas
Raw Unsalted Almonds
Raw Unsalted Cashews
Feta Cheese

Other Ideas:

Greek Yogurt (plain-non fat)
Extra Virgin Olive Oil
Coconut Oil
All Natural Peanut Butter, only ingredients are peanuts and a little salt.
Almond Butter
Unsweetened Almond Milk
La Croix sparking water
So I hope this grocery list helps you as you begin your journey. For more tips and ideas you can follow me on Facebook at the Inspired Simply Fitness Project If you are interested in more information on the 21 Day Fix or to join a challenge group click HERE

Zucchini Carbonara

20140626-065329-24809987.jpgSo I really need to go to the grocery store, but this week I have been putting it off because #1 it is finals week (grateful I am only taking 2 classes this summer) and #2 eating from the pantry seems to make my grocery budget go further.  Grateful once again for the 21 Day Fix and even when you are eating from your pantry you can eat clean and be healthy! This recipe serves one and for your 21 Day Fixers it is one green and 1 red!  It is so rich it is hard to believe that it is super healthy.  Enjoy!

Zucchini Carbonara {gluten free/dairy free}

1 zucchini julienned (or spiralized using THIS)

2 cloves of minced garlic

2 strips of bacon

1 egg yolk

1/4 cup water (or chicken broth)

Red Pepper Flakes

Ground Black Pepper

Place zucchini in a colander set over the sink. Sprinkle with a little sea salt and allow to sit for at least 20 minutes. After it sweats rinse off the salt and pat dry with paper towels or clean dishtowel so your “noodles” aren’t soggy.20140626-065507-24907131.jpg

After your zucchini is done sweating, cook the bacon in a large skillet until crisp. Cut bacon with kitchen shears. Lower the heat and add the minced garlic and red pepper flakes, stirring to thoroughly coat garlic in bacon fat. Don’t let the garlic burn. Add water (or broth) and allow to cook for a couple of minutes until the liquid reduces by about half.

Add zucchini to skillet and stir, seasoning with black pepper. Cook for 3-5 minutes until zucchini has softened.

While the zucchini is cooking, whisk the egg yolk in a small bowl with a large splash of hot water. Remove skillet from heat and pour in egg. Stir to coat zucchini with egg.

Looking for more information on the 21 Day Fix or want to join a challenge group?  Click HERE for more information.





Sweet Potato Waffle

20140620-073806-27486505.jpgSometimes you need more than a romaine lettuce “bun” for your burger or something a little different with your breakfast.  These waffles taste amazing on their own or used as a sandwich bread! Oh and 1/2 a waffle is a yellow container on the 21 Day Fix!

Sweet Potato Waffle


1 sweet potato spiralized

1 egg, beaten

Seasoning of choice (salt/pepper/onion powder for savory salt/cinnamon for sweet)


Saute your sweet potato for about 8 minutes until tender. While cooking potatoes, preheat your waffle iron.  After sauteing, gently mix the potatoes with 1 egg and seasoning.  Spray waffle iron with cooking spray and evenly place potato mixture and close the lid. Cook until brown then enjoy with maple syrup or with your favorite sandwich.  The possibilities are endless!



Interested in joining a challenge group?  Click HERE for more info and to register.


Paleo Coffee Creamer

20140616-065746-25066472.jpgSo giving up coffee creamer has been the hardest for me even though I know all of those nasty chemicals are so bad for me. A splash of milk or almond milk just doesn’t cut it for me and I’ve tried so hard but I really don’t like the taste of coconut milk in my coffee.
I’m happy to report that I have found the solution and my coffee this morning was as creamy and CLEAN as ever! 

I’m also happy to report that this recipe is super simple with 1-3 ingredients depending on how you like your creamer flavored.

Almond Milk Creamer {dairy free}

1 cup of almonds

1 1/2 cups of water

maple syrup (optional)

vanilla extract


The key here is to soak the almonds for 24-36 hours changing out the water every 12 hours or less.


After soaking the almonds rinse well and place in blender with 1 1/2 cups of water and blend at a high speed until combined.  No need to peel! I was so nervous because the mixture seemed so thick that I wasn’t sure if I would get alot of creamer.




Now take a Nut Milk Bag (cheesecloth will not work, trust me on this one) and place the almond mixture in the bag and gently squeeze all of the yummy creamer out of the pulp.  Take your time with this, it took me about 10 minutes to make sure I got every last drop I could.  Save the pulp for another recipe ~ still looking for a good one, let me know if you have suggestions.


Wisk in your desired flavoring ~ I used pure maple syrup this time with vanilla, but the possibilities are endless. Store in an airtight container in the fridge. Makes approximately 2 cups.


Enjoy your clean and creamy cup of coffee!


Interested in the 21 Day Fix or joining in on my next challenge group?  Click here for more details and to register!

Chicken and Sweet Potato Hash

Love this recipe from the Country Heat Meal Plan!
2 tsp olive oil

1 medium onion, chopped

1 medium green bell pepper, chopped 

2 medium sweet potatoes, peeled, chopped

1 lb raw ground 93% lean turkey breast I used ground chicken

2 cloves garlic, finely chopped (or minced)

1 1/2 tsp finely chopped fresh thyme (or 1/2 tsp dried thyme)

Sea Salt and ground black pepper (to taste)

Heat oil in medium skillet over medium high heat.

Add onion, bell pepper, and sweet potatoes; cook, stirring frequently. This takes about 10 minutes or cook until onion is translucent and sweet potatoes are tender-crisp.

Add turkey, cook, stirring frequently until turkey is cooked through and sweet potatoes are soft (about another 6-10 minutes).

Add garlic and thyme and season with salt and pepper (optional). Cook for an additional 1 minute stirring frequently.  

Serve and Enjoy!

For more recipes and tips follow me on Facebook here

Revive & Thrive August Support Group


I don’t know about you but I want to reboot, recharge and re-evaluate my days. And if I’ve learned anything over the past year, it’s that I thrive on group accountability. That’s why this month, I’m going to be hosting a special “Revive and Thrive” challenge starting August 22nd, that is going to focus on re-energizing – both mentally and physically!

You can expect the usual:
• motivation and support
• daily accountability
• superfoods
• recipes and meal plans
• 30 minute workouts

BUT each day we will focus on specific tasks that will help us recharge – as parents, career women, stay at home moms, retirees, college students….anyone who wants to revive during the month of August and emerge newly focused and more inspired.

If you’re ready to make a change with people on a similar journey who will help you through it – we are SO READY for you! I will help you with everything you need to get registered. I cannot wait to spend some time slowing down and focusing on what matters most – making me a better mom, wife and friend. 

Fill Out This Form and I will contact you within 24 hours to get you set up!





Free Clean Eating Crockpot Challenge

Free Meal Plan& Grocery List(1)

Cooking clean, healthy food for your whole family can be a challenge. Add in a busy schedule, and it can seem downright impossible. Join me for a 5 day challenge filled with recipes and tips that will get you jumpstarted on a simple way to eat healthy!

People tend to think that eating clean, healthy, whole ingredient food is expensive and complicated. But it doesn’t have to be. It can be super easy, too! I supply you with a meal plan, recipes, and a grocery list to make it easy for you to feed your family. Click HERE to join the online event we start Monday August 8th!