HOLIDAY SURVIVAL!!

Holidays are for sure hard to stay on track with health and fitness goals.  There are tons of food around at any party you go to, not much movement besides walking around talking to people, and most likely not much healthy options on the food menu either.  My tips to stay on track today:

1.       Bring a HEALTHY appetizer that you know you can have and not feel guilty about

2.       Bring your OWN SNACKS.  It is a great way to start getting people talking about what you are doing with beachbody, nutrition, workouts and why. Let them know that the 21 day fix nutrition plan is all about and how the 30 workouts are!

3.       Have a SHAKE before you go to the party or a serving of protein in order to fill you up and not be tempted by all the crap food!

4.       Be ACTIVE!  Run around and play with the kids, take a dip in the pool, play outdoor games that involve moving. Don’t just let yourself sit there! And if you have time, get your morning 30 minute workout in!

5.       HELP OUT!  With set up, getting other people plates, clean up.  Extra hidden calorie burn right there!

6.       Drink plenty of WATER!  There are sure to be lots of high calorie beverages.  If you must have an alcoholic one, choose vodka and seltzer.

7.       Do NOT wear loose fitting clothing.  Dress to impress so you see how hard you have worked to get to where you are on your fitness journey.

8.       Recognize when you are full! Do not linger around the food tables picking all day.  Have a meal, eat, and move along!

9.       BE CONFIDENT!  Don’t worry about what other people think with your healthy choices.  Fill that plate up with veggies, protein, and the good food choices to fuel that body!

10.   HAVE FUN! It is a holiday so be sure to celebrate with family and friends!

It is easy to give into temptation but the guilt the next day is not work it.  The powerful feeling of saying NO to bad choices makes you feel so good afterwards.  STAY ON TRACK. BE GOOD, BE HEALTHY! HAPPY 4^TH OF JULY!

LEMON PEPPER CHICKEN

INGREDIENTS:
5-6 chicken breasts
Juice of 2 lemons
Pepper to taste
2 tsp salt
3-4 tsp garlic powder
3-4 tbsp olive oil

Mix the marinade together, and pour over chicken.  Place in fridge for about an hour.

Then grill it or bake in the oven for about 30 minutes at 350-375 degrees.

Easiest recipe and so delicious! This chicken really is moist because of the marinade!

VEGGIE LASAGNA

Ingredients:
Part skim Ricotta Cheese
Mozzarella cheese
1 eggplant
3-4 zucchini
1 can diced tomatoes
salt, pepper, garlic powder, basil


Preheat the oven to 425 then get the food prepped!

Thinly slice an eggplant and 3-4 zucchini's lengthwise.  Season with salt, pepper, garlic powder, basil.  A little olive oil as well.

Put a can of diced tomatoes on the bottom of a glass baking dish and season with salt, pepper, garlic powder, basil.  On top place a layer of the sliced eggplant / zucchini.  Then put about 1/2 cup part skim ricotta cheese on top and 1/2 cup shredded mozzarella cheese as well.  layer again with eggplant / zucchini and repeat, repeat, repeat!

Cover with Aluminum foil and bake for about 30 minutes.  Then take the foil off and bake another 15 minutes.

Take out and ENJOY!!  Falls apart easily but the taste is just too damn good!!

VEGGIE PACKED MEATLOAF

INGREDIENTS:
1 pound of ground turkey or lean ground beef
1 onion, finely diced

1 cup carrots,  finely diced/shredded
1 bell pepper, finely diced
2 Tbsp tomato paste
1/4 cup wheat germ
1/4 cup ground flaxseed
1 tbsp oregano
1 tsp red pepper flake
1 tbsp garlic powder
salt and pepper

Mix everything together, place in a loaf pan sprayed with cooking spray and bake at 375 for about 45 min to an hour.


Kids will not even realize the veggies in it and believe me it is so yummy!  Personally I never think a picture of meatloaf is "appealing" but the taste is there!

SPICY AND CRISPY GARBANZO BEANS

1 can Garbanzo beans, drained, rinsed and dried
1/2 to 1 tbsp olive oil
1/2 tbsp paprika
1/2 tbsp cumin
1/4 tsp cayanne pepper
1/2 tsp salt

Mix all together then put on a baking sheet sprayed with Cooking spray.  Roast in 400 degree oven for about 30 minutes, giving them a shake every 8 to 10 minutes.

SO GOOD!!! much better than popcorn to snack on at the movie theater!

PROTEIN BITES- TAKE 2!

Mix together:

1 cup oats
1/4 cup ground flax seed
1/4 cup almond meal
1/2 cup crunchy peanut butter (or any nut butter)
1/3 cup maple syrup (or honey)
handful of raisins (or mini chocolate chips)
2 tbsp melted coconut oil
1 tsp vanilla
1 Tbsp cinnamon
Dash of Nutmeg

handful of crushed up almonds (if you wish...sometimes I do walnuts!)

Roll into bites or use a cookie scoop! 
Put them in the freezer and enjoy whenever you want!

COOKIE DOUGH BITES

Mix together:
1 cup almond flour
1 tablespoon melted coconut oil
1 tsp vanilla extract
1 tsp almond milk
1 tablespoon maple syrup
pinch of salt
several dairy free chocolate chips

Roll into bite size balls and freeze (put on a plate covered in foil)

you can enjoy right out of the freezer OR melt a little chocolate after they have been frozen and make them chocolate covered bites!