Simple & Easy Meal Prep

Alright, you've got me. I am not posting nearly enough in this blog!!! I get asked all the time for more SO here I go folks!! This year I will try to remember to SHARE more!! 

Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions! 

Makes 5 servings
Time: 6 hours (includes crockpot time)

What You'll Need:
2 Boneless, Skinless Chicken Breasts (about 16 oz)
1 1/4 cups Quinoa, dry 
3-4 heads of Broccoli, cut into pieces
1 can No Salt Rotel Diced Tomatoes with diced Green Chilies
1 Avocado, diced
Dash of Salt & Pepper

Directions:
1. Line your crockpot or spray with non-stick cooking spray and place 2-4 chicken breasts inside the crockpot

2. Add 1 can Rotel Diced Tomatoes, 1 can of water to crockpot, Salt & Pepper

3. Set to high for 4-6 hours (or whenever you'll have time to complete the rest)

4. When the chicken is about cooked, shred with two forks (looks like pulled chicken after). Preheat oven to 400 degrees

5. Line a baking sheet with tinfoil, spray with non-stick cooking spray and lay out broccoli

*I did not use this entire bag! I used about 3/4 of it!

6. Place broccoli into oven for 20 minutes, flip and cook for anther 10 minutes

7. White broccoli is cooking, put quinoa in a pot with 2 1/4 cups water (or low sodium chicken broth for more flavor). Cook on high until it starts to boil then place on low/simmer with lid for 10-15 min (until quinoa has soaked up the water)

8. Slice avocado in half, remove pit, and dice (I keep it in the skin until ready to serve)
9. Get out your containers and dish it out! (see below for serving portions)

Tips:
*I add the avocado the morning of so it's fresher (or right before I eat)
**I switch out the Quinoa for Sweet Potatoes (any grain or starch will do)! The goal is for a balanced meal! 
***I sometimes leave out the Rotel tomatoes and cook chicken with low sodium chicken broth!
****Choose up to 2 different veggies! Eat what YOU LIKE!! This is just an example :)

1 Serving:
1 cup (about 4 oz) Crockpot Chicken
1/2 cup Quinoa
5 oz Broccoli
1 oz Avocado
Total:  320 Calories (1 Red 1 Green 1 Yellow 1 Blue)

Chicken Pesto & Veggies

Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions! 

Makes 5 servings
Time: 30 min

What You'll Need:
1 lb Boneless Skinless Chicken Breasts, trimmed and cut into slices 
1 bunch of Asparagus, trimmed
1 cup Cherry Tomatoes, halved
1/4 cup Basil Pesto, I recommend Simply Pesto brand
1 Tbsp EVOO
A dash of Salt and Pepper

Directions:
1. Heat a large pan on medium heat with 1 Tbsp EVOO.
2. Once heated, add sliced Chicken Breats and season with salt and pepper, cook on medium heat for 5-10 minutes, flipping a couple of times, until the Chicken is completely cooked through. 
3. Remove the Chicken and set aside in a bowl.
4. Add Asparagus to the same pan and season with a little more salt and pepper. Cook on medium heat for 5 minutes.
5. Then add the Cherry Tomatoes to the Asparagus and cook for another 3-5 minutes. 
6. Next add the Chicken back into the pan with the Asparagus and Tomatoes, and add in the Basil Pesto. Stir to coat on low heat until Chicken is reheated; about 1-2 minutes. 
7. Remove from heat and measure out portions!
8. Sit down and enjoy!! 

*Makes 5 servings (1 cup=1 serving)!

1 Serving Size:
1 cup Chicken Pesto & Veggies
Total: 173 Calories

Healthy Southwest Chicken Soup

Fall is officially here!! Soup season is upon us and it's my favorite season!! This soup makes a TON!! We froze most of the batch for future dinners! 

Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions! 

Makes 27 cups (2 cups is a serving)
Time: 30 min prep; 2 hours to cook

What You'll Need:
1lb Boneless Skinless Chicken Breasts
2-3 small yellow onions, diced
4 Garlic cloves, minced
3-4.5 oz cans Old El Paso Chopped Green Chiles
1-14.5 oz can Fire Roasted” diced tomatoes
2 1/2 cups Carrots, diced
4 cups Cabbage, chopped
3 cups Broccoli florets, chopped
1 Avocados, peeled and diced

3 quarts chicken stock
Seasonings:

1 tablespoon ground cumin
1 teaspoon crushed red pepper
1/2 teaspoons turmeric
Dash of Salt and pepper

Directions:
1. Set a large sauce pot over medium heat. Spray the inside of the pot with non-stick cooking spray.
2. Add chopped Onions, and Garlic. Sauté for 5-6 minutes to soften.

3. Then add the Chicken Breasts, Chopped Green Chiles, Diced Tomatoes, Chicken Stock, all of the Seasonings, Carrots, and 1 teaspoons Salt.

4. Bring to a boil, lower the heat, and simmer for 20+ minutes, until the Chicken Breasts are cooked through.

5. Then remove the Chicken and set them aside to cool.

6. Next add the chopped Cabbage and Broccoli to the pot. Continue to simmer to soften the broccoli.

7. While the Cabbage and Broccoli simmer, shred the Chicken with two forks, and stir it back into the soup. 8. Once the Broccoli is tender, taste, and add salt and pepper as needed. 9. Serve warm with diced avocado on top! Enjoy!

*Next time we will garnish with some tortilla strips!

1 Serving Size:
2 cup Southwest Chicken Soup
1 oz Diced Avocado
Total: 150 Calories

**I found this recipe here and modified it to fit our needs! https://www.aspicyperspective.com/southwest-chicken-detox-soup/2/ 

Get the Sick out Quick! Cold remedy Juice!

So I am catching a bug and before it comes to stay I'm trying to get it out! Did you know that ginger has powerful anti-inflammatory and antioxidant effects? Vitamin C found in oranges also contain flavonoids, which can help boost the immune system and are great for speeding up recovery. Carrots are a rich source of antioxidants and supply essential minerals, vitamins and enzymes that aid in digestion. These 3 clean foods can help you kick the bug before it settles in!! 

Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions! 

Makes 2, 4 oz servings
Time: 5 min

What You'll Need:
9 oz Carrots
2.5 Navel Oranges
6 Tbsp Fresh Ginger

Directions:
1. Be sure you cut your fruits into small pieces. It helps the juicer out! Also peel your ginger before you juice it! The tough exterior clogs mine up!
2. Slowly feed the fruit into the juicer. Make sure you have a secure cup catching the juice!
3. Sip and enjoy! 

This is the juicer I use by Black and Decker:
http://www.kmart.com/black-decker-juice-extractor/p-011W004498869000P?sid=KDx01192011x000001&gclid=CjwKEAiAlNbEBRCv9uy4j4SWrgwSJAB5MqJFubtK0j-gGptNrp7kbGTaQUi8rwpLKBbhUmP_ObRc4xoCmNnw_wcB&gclsrc=aw.ds

Healthy & Light Stuffed Peppers

Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions! 

Makes 6 servings

Time: 30 min

What You'll Need:
6 medium sized Peppers, trimmed
1 lb Ground Turkey Extra Lean
1 small to medium sized Onion, diced
1 can Rotel Diced Tomatoes with Green Chilies
1/2 cup Black Beans (washed and drained)
2/3 cup Frozen Whole Corn
1 Tbsp Minced Garlic
1/2 tsp Red Pepper Flakes
1/2 tsp Paprika
1/2 tsp Chili Powder
1/4 tsp Cumin
3/4 cup 2% Shredded Mexican Cheese Blend
A dash of Salt & Pepper

Directions:
1. Preheat oven to 350 degrees fahrenheit
2. Put the peppers into the oven for 10 min on a cooking sheet (empty); once done set out to cool
3. In a saute pan, add the ground turkey with all the spices listed. Cook for about 8 minutes then add the onions. 
4. Once the onions are beginning to turn translucent add tomatoes, black beans and corn. Heat through for another 3-5 minutes. The mix is done!
*Before oven:

5. Stuff the peppers as evenly as you can. You can add a little cheese into the mixture as you are filling the peppers if you want a more cheesy filling. Top all the peppers with cheese!
After Oven:

6. Place stuffed peppers back into the oven for 10-15 more minutes; until the cheese is golden brown.

7. Serve up and enjoy!

*If you wanted to make these a little more hearty, cook quinoa or brown rice and stuff in the bottom of the peppers before adding the veggie/meat mix!

1 Serving Size:
1 Stuffed Pepper
Total: 219 Calories 24 grams Protein

2 Ingredient Chicken Veggie Rice Bowl

This recipe is SO dang easy you will be so happy I shared :P

Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions! 

Makes 1 serving

Time: 10 min

What You'll Need:
4 oz raw Chicken Breast
1 frozen box of Green Giant Steamers: Italian Herb
Dash of Salt & Pepper

Directions:

1. Pop the Steamer into the microwave for 6 min
2. In a small saute pan, lightly spray with cooking oil and add 4 ox raw Chicken Breast. Cook thoroughly for about 8-10 min

3. Place chicken and steamer pack into a bowl, mix and serve! Yes, it's that simple! :) 

1 Serving Size:1 Chicken Veggie Rice Bowl
Total: 270 Calories 32 grams of Protein 

Shrimp Cauliflower "Fried Rice"

Sorry it's been a while since I have posted! I have been cooking up some super foods but I just got out of the habit of posting on here!! Sorry followers :( but I am hoping to make a post more often!

Today's recipe comes from my huge cravings for Asian cuisine! Super easy, super cheap, and super good!

Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions! 

Makes 4 servings

Time: 20 min

What You'll Need:
1 lb raw clean, devained, and deshelled Shrimp
1 bag of frozen Green Giant Riced Veggie Cauliflower Medley
1 Tbsp Tamari Sauce (low sodium soy sauce)
1 Tbsp fresh minced Ginger (optional--I LOVE ginger lol)
1 Tbsp minced Garlic
1 Tbso EVOO
Dash of Salt and Pepper

Directions:
1. In a Saute pan on medium heat, add EVOO and garlic. Let this heat up for about 1 min
2. Add in Shrimp. Season to your preferred taste. Cook for about 4 min (until almost cooked through)

3. Add the Cauliflower Medley, Ginger, and Tamari Sauce. Heat this through while stirring occasionally; for about 10 min
4. Measure out and enjoy! It's that simple!! :)

*Instead of shrimp you could add Chicken or Beef! I also recommend adding an egg and frying that into it too!! :)

**Makes 4 cups worth!

1 Serving Size:
1 cup Shrimp Cauliflower Rice 
Total: 159 Calories 22 grams of Protein

What's New?

So a lot has changed since January! To name a few, I have had 2 hand surgeries, was told I can't run anymore by my Doctor, started to look (& to buy) a house and I started a new job!

Whew, that's a lot in 9 months. As for my hand, that's another story for another day LOL but as for my new job and sans running, that is for me to share with you today. 

I was offered a new job in late January and started working as a Customer Support Associate for TEKsystems. I instantly loved my team, the culture and the company's values. But something I wasn't prepared for was a "desk job". As a special ed teacher, I was always going-never sitting. Hec, we only got 15 minutes for lunch! The sluggish feelings were fierce! I was anxious all day because I barley had moved. I felt lazy and unproductive (still running 5-6 miles every morning too). But eventually it all started to flow again. Now I have figured out how to stay active throughout the day. I find ways to get out and around the office like taking the mail to the drop off box down the road or going to the bathroom on the 3rd floor (taking the stairs of course)! These things may seem so little but they make a huge difference in how I feel physically and mentally. 

Me with my Team!! (High Ropes Course-Team Building)

In July, I was having some real issues with my knees and then my ankles. I was running 5-6 miles every morning as part of my workout regimen for the last 8-9 months. I went to my doctor who refereed me to a specialist. He concluded that because I am severely flat footed, that running this type of mileage everyday would result in severe damage to my joints. The summer of 2015 I had started to tear my right knee's meniscus and this summer (2016) I had started to tear my left knee's meniscus. I was running down a one way road to a double knee surgery and fast. So we had a real tough chat about my fitness goals and how to find an alternative. I spent the next few weeks denying his prognosis and continued to run...By August I had a real issue. I was unable to run no more than 1 miles without my knees, ankles and feet swelling to dangerous sizes. I knew I needed to grow up and change some things around.

Now I am a BeachBody Coach helping others get healthier everyday. What hasn't changed is that I am still working on my health everyday too! It is just differently. I workout just 30 minutes a day and I incorporate Shakeology everyday. I focus on my nutrition more than I ever have before and I am not "out running" the scale. I have mental piece of mind too!

Post Workout: 21 Day Fix: Upper Fix

Vegan Chocolate Shakeology with 1 small Banana--My fav!!

How I transitioned was I started a 3 Day Refresh and then did the 21 Day Fix program, both from Beachbody and I loved it! My friend Annie was a BB coach and I knew where to find her when I needed help finding something new and something still challenging. The 3 day Refresh was like a "detox" but you ate foods still. All vegetables and some protein and fiber packets to fuel you through your day. I happen to have a sinus infection when I started this so I wasn't feeling the best during it. Once it was over though, I was pumped! I lost a ton of water weight from a very heavy weekend (it was my birthday and anniversary prior). I went from 146.2 lbs to 142.2 lbs!! 4 lbs whooo!

Before/After

 

So I really want to share my results. They aren't perfect and I did eat some non-21 Day Fix foods. But what's important is that everyday I tried again to be better than I was the day before. I chose to forget the guilt I had for having froyo or pad thai. My biggest struggle will always be nutrition! I'm a big night eater and have tried everything to keep my mouth closed past 8 pm! But lets be real, life is short. I am going to enjoy last minute ice cream stops with my nephew and wine nights with my girls. I'm going to try that new pizza place that just opened up with Bri!! It's all about balance and the 80/20 rule.

So finally, here are my results from round 1 of 21 Day Fix:
Starting Weight: 142.2 lbs
End Weight: 141.6 (down .6 lbs!!)

Before Measurements:
Chest: 33 inches
Arms: 10.5 inches
Waist: 29 inches
Hips: 39 inches
Thighs: 21.5 inches

After Measurements: I lost 8.5 inches!!!
Chest: 33 inches
Arms: 10.5 inches each
Waist: 27.5 inches
Hips: 36 inches
Thighs: 19.5 inches

Before (left)       After (right)

#nonscalevictories This is why it is so important to take those measurements and take those pictures! You can't tell every week that you lost an inch or your arms look toner! I'm all about muscle mass and eventually seeing my fat melt away will be a bonus.
 
You may not see much of a change but I see the biggest change in myself. I am not crazy running every day and I am mentally at ease with it. Everyday isn't perfect but my goal is to just keep trying. 30 minutes a day or activity and choosing foods that fuel my body.

If you want to check out some programs yourself, please visit my page and see what Beachbody has to offer. It changed my life and it can change yours with some hard work and dedication! I can help you any step of the way too for free!
http://www.beachbodycoach.com/esuite/home/ariealmarie

Veggie Egg White Muffins!

Perfect for a busy week ahead! Quick, easy, & healthy too!!

Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions! 

Makes 12 servings
Time: 25 min

What You'll Need:
2 cups Egg Whites (I used Egg Beater Brand)
3 oz Red Pepper, diced
3 oz Green Pepper, diced 
2 oz Red Onion, diced
1 oz Mushrooms, diced
1.5 oz Baby Spinach
1/2 cup Fat Free Shredded Cheddar Cheese (or whatever you like) 
Very tiny pinch of Salt & Pepper

Directions:
1. Preheat oven to 350, lightly spray a muffin tin
2. Saute veggies for 5-10 min

3. Add Egg Whites to muffin tin, 3/4 full
4. Add 1-2 Tbsp of Veggie mixture to each muffin

5. Top with Shredded Cheese

6. Bake for 15-20 min

7. Let cool for about 5-10 min and store in the fridge for the week or serve hot!! Enjoy! 

*Feel free to add additional veggies and meats!
Serving Size:
2 Muffins
Total: 74 Calories 12.6 grams Protein