Wednesday, April 29, 2015

Mixed Berry Slow Cooker Pudding Cake

Mixed Berry Slow Cooker Pudding Cake

  • Nonstick cooking spray (Olive Oil)
  • 11/2 cups frozen unsweetened blueberries
  • 11/2 cups frozen unsweetened red raspberries
  • 1/2 cup fresh cranberries (Instead of using cranberries, I think I'll dry blackberries next time)
  • 1 cup oat "flour" (Put oatmeal in blender and grind up until it's a "flour" consistency.)
  • 1 cup Stevia
  • 11/2 teaspoons baking powder
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1/2 cup almond milk  
  • 2 tablespoons butter, melted (or you could use coconut oil)
  • 1 teaspoon vanilla
  • 3/4 cup boiling water
  • 1⁄3 cup Stevia
  •  1/2 cup sliced almonds, toasted (optional)
  1. Lightly coat a 31/2- or 4-quart slow cooker with cooking spray. in the prepared slow cooker combine frozen blueberries and raspberries and the cranberries; set aside.
  2. In a medium bowl combine flour, the cup of the stevia, the baking powder, cinnamon, and salt. Stir in almond milk, melted butter, and vanilla just until combined. Carefully spread batter evenly over the berries in the slow cooker.
  3. In a bowl combine the boiling water and the remaining 1⁄3 cup stevia; stir to dissolve sugar. Pour evenly over the batter in the cooker.
  4. Cover and cook on high-heat setting for 21/2 to 3 hours or until a toothpick inserted near center of cake comes out clean. Remove crockery liner from slow cooker, if possible, or turn off cooker. Cool, uncovered, for 1 hour.
  5. To serve, spoon warm pudding cake into dessert dishes. if desired, sprinkle each serving with almonds.
Makes 8 servings
And for those of you that do 21 Day Fix..... this would be considered 1 Yellow container and 1 Purple container per serving!   :)

Sunday, April 26, 2015

Mindful Eating

Let's talk about "Mindful" eating... I've been trying it lately so I thought I'd share to see if it helps anyone else!

What is Mindful Eating?

Mindful eating is eating with intention and attention.
  • Eating with the intention of taking care of yourself
  • Eating with the attention necessary for noticing and enjoying your food and its effects on your body
 By paying full attention to the experience of eating and drinking, both inside and outside the body, it will become easier to get rid of those old 'bad' habits and find other options that work better for you.

When you eat you're paying attention to EVERYTHING...
  • You will notice colors, smells, textures, flavors, temperatures, and even the sounds (crunch!) of our food.
  • You will notice the experience of the body. Where in the body do we feel hunger? Where do we feel satisfaction? What does half-full feel like, or three quarters full? 
  • You also pay attention to the mind, while avoiding judgment or criticism,  you'll notice when the mind gets distracted, (when you're no longer fully focused on eating/drinking)
  • What impulses arise after you've taken a bite/sip? (like maybe you go to grab a book, to turn on the TV, to call someone on our cell phone, or to do web search on some interesting subject) You'll notice the impulse and return to just eating.
  • How does eating affects our mood and how our emotions like anxiety influence our eating.
Gradually you will regain the sense of ease and freedom with eating that we had in childhood!
Changing old habits of eating and beginning to pay attention while eating is not easy... Don't try to make drastic changes.  Change takes time, and is built on many small changes.

I've got a few challenge groups coming up soon!! In those challenge groups I will be going over some more tips on how to "eat mindful"!  If you'd like more info on those groups or are interested in joining comment your email address below and I'll get back with you!! :)

Friday, April 17, 2015

What to do after a food binge

Alright, so it’s the weekend, you’re out, you indulge in something you might not otherwise have eaten and then before you know it, you’re stuffing your face with EVERYTHING in site! Ooops!

Who hasn’t had this happen to them every once in a while? Let’s face it, it happens. Unfortunately, so does the guilt that comes with it afterwards. Instead of crawling up in a corner and crying “why did I do it?”, try the following to help you counteract the binge:

When you binge first thing in the AM: So let's say you had a breakfast meeting or family brunch that involved a lot of muffins, donuts, pastries or whatever other 'fully loaded sugary/carb' ideas you can think of...  Don't freak out! It's OKAY! The good news is that you have the rest of the day to eat better. Lunch and dinner should be a healthy protein with a big serving of vegetables and lighter on the carbs and starches. You may even find that you are less hungry during the day after eating that bigger-than-usual morning meal, but it could also make you feel drowsy and just plan grumpy too! WATER will help with that, so drink up!

When you binge ALL day and now it's time for supper:  Ok, so it's dinner time and you just realized that you either didn't  have breakfast or lunch but grazed on countless handfuls of "empty calories" OR you've been on the go all day and ate out (fast-food) for both breakfast and lunch. Needless to say, you never actually sat down and ate a nutritious meal. Alright, don't beat yourself up just yet... now is your chance to make up for all of that. Since you most likely ate way more carbs and fat than you realize, focus on eating protein like fish, chicken or turkey with some steamed vegetables to even out your carb and fat overload from the day.  Plus, there’s nothing like turning in for the night knowing you ate something that is good for you.

When you eat uncontrollably ALL day for EVERY meal:  Although we hate to admit this one, it does happen. Maybe you woke up and hit the ground running because had so many things going on all day long  (This usually happens to me on Saturdays) and you just didn't have time to plan or think about, let alone cook, a healthy meal and you ended up eating BAD for every meal.  Alright, so it happened... It's not the end of the world! Just make sure to be very conscious of what you eat the next day.  So after a day like that, I like to make it a point to drink at least 1 gallon of water the next day along with meals that consist of more protein and veggies and less carbs and fats. 

When you've spent the night/day Drinking: So let's say you had a girls night out and went a little crazy with the alcohol.. Yep it happens to the best of us!   You can’t necessarily undo what you’ve done, but you can minimize the situation by drinking a lot of water after a binge. This is the best way to help your body metabolize and digest what you ate and flush it out of your system – quickly! Check out the Skinny Mom Detox Water to get you back on track!    
If you know you're going to be binge drinking or really anytime you decide to have a drink of Alcohol, make it a point to drink 1or 2 glass of water for every alcoholic beverage you have.  So let's say you order a margarita or beer.. ask for a glass of water too. It may not be the "cool" thing to do, but it really will help!  And it will help with the "headache" you may have the next day too.

Get Moving: Exercise is probably the last thing on your mind after stuffing your face with food, but you don’t have to throw in the most high-intensity DVD and get sweat buckets... Try taking a brisk walk, a steady bike ride, or something that gets you off the couch and away from the food. The psychological effect it will have on you is as important as the physical one.

Don’t Give In: Too often, women binge and then continue a pattern of binge eating. This is how good habits turn into bad ones leading to weight gain, depression, guilt and sadness. Just because you had one bad night or day doesn’t mean you should throw your hands in the air and completely give up. Each day is a chance to start anew. One bad day doesn’t have to turn into weeks or months of bad days. Keep reminding yourself how badly you felt physically and emotionally after that binge. In all likelihood, you won’t want to go back there any time soon.

Binging on junk food happens, but it doesn’t have to become habit. Use these ideas so that a food binge doesn’t derail your healthy lifestyle. Of course, when you consistently eat right and exercise, a small indulgence here and there is not going to ruin everything for you so don’t feel bad if you want a piece of cake for your birthday or on a date with your significant other. But when you feel like it’s getting out of control, stop and listen to what your body is telling you and think about how you will feel after eating all that food.  YOU can do this!!

 {{Repost from SkinnyMom, with my own thoughts added in}}

Thursday, April 16, 2015

Sometimes we have to deal to tough *ish

We can't always control what happens in our life and we may not always like what life throws at us, BUT we can control how we handle ALL situations.    

We ALL go thru tough times and it's not always easy... but HOW we deal with our struggles is what makes or breaks us. We are all different and we all have different struggles or situations we are dealing with.  You can either sit there an feel sorry for yourself (making your life miserable) OR you can move on and figure out how to overcome your struggles.

"Tough times don't last... BUT tough people do."

Peach-Banana Smoothie Popsicles

{{Reposted from Offbeat and Inspired}}}
The Summer is Approaching us!! Check out this absolutely delicious special treat!! (I can't wait to give them a try)

Peach-Banana Smoothie Popsicles
Makes about 10 3oz popsicles, 68 calories each
3 medium ripe peaches, pitted and quartered (I leave the peel on)
1 medium banana
1 cup Chobani non-fat plain Greek yogurt
1/2 cup 1% lowfat milk
3 tbsp honey
1 tsp vanilla extract
1/4 tsp ground allspice

1. Mix all ingredients together in a blender until smooth.

2. Pour into popsicle molds and freeze. If you don’t have popsicle molds, you can freeze the mixture in ice cube trays or small paper cups. When your smoothie mixture is slightly frozen, just stick a plastic spoon or wooden popsicle stick in each serving and continue to freeze.

3. Remove popsicles from their mold. Serve and enjoy!

Quick Tip: For a last minute smoothie when you’re on the go, freeze the popsicle mixture in ice cube trays and then transfer “smoothie cubes” to a sealed freezer bag. When you want a smoothie, just add the desired amount of frozen smoothie cubes to a blender, blend and enjoy! (If your smoothie cubes are frozen solid, you may need to melt them just the slightest bit so they’ll blend well.)


Saturday, April 11, 2015

Spicy 'Slow Cooker' Pulled Pork

I love trying out new recipes and if I can make a "healthy" version of my some of my favorites, it's even better!!    BBQ pork is a favorite in our house, but the store bought bbq sauce isn't always the healthiest, so I decided to come up with my own "healthier" version!   When I told my husband I was going to try to make my own health bbq sauce he wrinkled up his nose and I think said something like "Do I have to eat it...".  He's always skeptical when I want to try making something healthier.  
I'm not going to lie, when I was cooking the sauce, but I really wanted to give it a shot and thought "well if it doesn't turn out we can just go grab something in town for supper."  Let's just say I was almost positive it wouldn't turn out right and we'd be going out for supper. 

Well, let me tell you, I WAS WRONG!! When it was all finished cooking I took at little bit to sample, expecting the worst and was pleasantly surprised!!  It was SO GOOD!   But I wasn't going to be satisfied until my kids and husband tried it... Let's just say it's a new favorite!  My daughter said it was a little spicy, but was really good, even asked for another scoop.  My husband said, and I quote,  "This is the best pulled pork you've made... and it's healthy??.... As far as I'm concerned you can make this every time we have roast."  I'll write that one off as a success!!

So, how did I make it?? 

Spicy BBQ Sauce
  • 2 Tablespoon Olive Oil
  • 1/2 teaspoon garlic powder
  • 2 cups Tomato Juice
  • 1/2 cup honey
  • 1/2 cup balsamic vinegar
  • 4 teaspoons Dijon mustard
  • 2 teaspoons cayenne pepper
  • 2 teaspoons chili powder
  • Sea salt to taste
In a medium sauce pan add olive oil and garlic powder, let simmer for about 1 minute. Add all other ingredients, stir and simmer until sauce thickens, roughly 30 minutes.  Allow to cook to room temp and store in the refrigerator until ready to use.

Slow Cooker Spicy Pulled Pork
- 2 - 2.5lbs Pork Roast
- Black Pepper
- 1 3/4 cup (above) Spicy BBQ sauce
- Corn Tortilla wraps (optional)

Trim fat from roast, if necessary. Place roast into a 3 or 4 quart slow cooker. Sprinkle with black pepper. Pour bbq sauce over the top. Cover and cook on low for 8-10 hours (or on high for 4-5 hours - BUT it's a lot more tender the longer you cook it).
Transfer the meat to a cutting board or plate. Use 2 forks and shred the meat. Place the meat back into the slower cooker and let it marinate in the sauce for a few minutes.  Serve on a corn tortilla shell or eat it plan with a side of veggies!

If you are doing 21 Day Fix, 3/4 cup, equals = 1 red and 1 orange.... add 1 yellow if you use a (6in) corn tortilla.

Thursday, April 9, 2015

My 3 Day Refresh Experience

Monday, April 6th, was day 1 of my 3 Day Refresh!   I knew I would overeat, and I mean REALLY overeat on Easter, so I order the 3 Day Refresh ahead of time so I could be prepared!

So... What exactly is 3 Day Refresh??

3 Day Refresh is similar to a cleanse or detox. It's a quick way to get a fast, clean break to drop a few pounds in a hurry or break some bad habits!

Basically you drink 3 meal replacement shakes a day along with LOTS of water, a fiber drink, and some fresh fruit, veggies, and healthy fats.

What did I do for these 3 Days??

Day 1:

  • 6AM - Wake up and immediately Drank 8oz of water. (I usually also drank E&E before I workout so I drank another 10oz right after that with E&E in it)
  • 6:15AM Morning workout (Plyo Fix Extreme was on the schedule that day)
  • 7AM -  Breakfast: I had my Vegan chocolate Shakeology mixed with water and strawberries
  • 10AM I drank my "Fiber Sweep" drink with 8oz of COLD water (Side note - if you try doing this... be sure to use cold, COLD water mix well and hold your nose and CHUG! lol - it's not horrible but it's not the greatest drink in the world either)
  • 12PM - Lunch: I had the Vanilla Fresh shake with 5 asparagus spears (seasoned Olive Oil, Pepper, and Garlic) and 1 cup of grapes.   (I am NOT a fan of really any kind of vanilla flavoring, so the Vanilla shake was a little hard for me to get done, but I chugged it all at once and I made it work!)
  • 2:30PM - Snack: I had celery with 2Tbsp Peanut Butter
  • 5PM - Supper: I had the Vanilla Fresh shake and Spinach Cucumber salad
  • I also drank a total of 1.5 gallons of water through out the day!

Day 2:

  • 6AM - Wake up and immediately Drank 8oz of water. (I usually also drank E&E before I workout so I drank another 10oz right after that with E&E in it)
  • 7AM -  Breakfast: I had my Vegan chocolate Shakeology mixed with water and 1/2 of a large apple 
  • 8:30AM Morning workout (Upper Fix Extreme was on the schedule that day)
  • 10AM I drank my "Fiber Sweep" drink with 8oz of COLD water
  • 12PM - Lunch: I had the Vanilla Fresh shake with 2 celery stalks with almond butter and 1 apple
  • 5PM - Supper: :/ I failed right here... I did not have the shake and ate a few things I shouldn't have....
  • I also drank a total of 1.5 gallons of water through out the day!

Day 3:

  • 4AM - Wake up and immediately Drank 8oz of water. (I usually also drank E&E before I workout so I drank another 10oz right after that with E&E in it)
  • 5AM - Morning workout (P90 Sweat and Ab Ripper A was on the schedule that day)
  • 6:30AM -  Breakfast: I had my Vegan chocolate Shakeology mixed with water and 1 cup pineapples 
  • 10AM I drank my "Fiber Sweep" drink with 8oz of COLD water
  • 12:30PM - Lunch: I had the Vanilla Fresh shake with 1 cup pineapple and 1 cup cucumbers (mixed with vinegar and lightly salted) 
  • 2:30PM - Work out #2 for the day (Pilates Fix Extreme) 
  • 4:30PM - Snack: I had 1/4 cup pineapple
  • 6PM - Supper: I had the Vanilla Fresh shake, 1 cup cucumbers and 6 asparagus spears
  • I also drank a total of 1.5 gallons of water through out the day!


Keep in mind I was EXTREMELY bloated when I took my before measurements, weight, and pics Monday.... so a lot of it was bloat lost....
In 3 days I lost:
  • 8.9 pounds
  • 1.5 inches in my waist
  • 2.5 inches in my belly (around the belly button area)
  • .75 inch in my hips (area just below the top of the hip bone)
  • 1.25 inches in my butt
  • .75 inches in each thigh
I am blown away by the results! Especially since I "cheated" on the second day! I know most of it was bloat lost, but I truly do feel better and am planning on continuing with a clean eating meal plan so I can continue to lose! 
If you would like to get a kick start on eating healthy, this plan WILL help you get a quick start so you can have momentum and personal motivation from the start! If you'd like to try in out for yourself contact me and I can help you get started! 

Monday, April 6, 2015

What is a Challenge Group??

What is a Challenge Group?

Many people think a challenge group is a group of people that meet up and workout together. While that may sound fun and all, that is NOT the case.

A Challenge Group is a small, exclusive group committed to getting healthy by participating in the same or similar Beachbody workout programs. I create a private Facebook page for the group members. Everyone in the group helps and motivates each other to achieve their health and fitness goals by sharing tips, accountability, and results.  It is a team committed to success. The group is 100% online and secret from everyone outside of the group. There is NO physical communication or interaction among members. It is strictly online.


 This is the basis of why challenge groups exist and are so important! Without the accountability and support of others going through the same battles, a person has a tendency to give up long before reaching their goals.

Ready to join a challenge group!?     Fill out the below application and I will contact you via email to help get you started!!  :)   ( )

When is my NEXT challenge group??  

I am actually looking for 5 women to join my next challenge group! It's starts April 17th and it will run for 21 Days!  It is going to be all about achieving amazing results in just 3 weeks! Do you struggle with food? Or portion control? This program comes with a simple nutrition plan, complete with color coded food containers (the plan even makes room for a little chocolate, pizza, restaurant eating, or wine!) and several different 3...0 min workouts!! Even if you are short on time these 30 minute workouts are only 2% of your day!

What do you get when you join one of my challenge groups??
- A complete "At Home" workout program, with DVD’s
-Any easy to follow meal guide, with color coded food containers to help you figure out what/how

you should be eating, along with quick start guide
-21 Days Fix Meal ideas, created by me
-Shakeology to help with energy, feeling fuller longer, and cravings! (Not to mention, it’s MY healthiest meal of the day!!)
-A support system that will help you stay accountable and get the best possible results
-Me as your personal coach

Want more information or interested in joining this challenge or maybe another future challenge??    Fill out this form ( ), send me a private message, request to be in this group ( ) or email me at
If you are ready to get started on your fitness journey and get into the best shape of your life, I would love to talk to you!