Tag Archives: clean eating

Gingerbread Granola

granola

This seasonal recipe for gingerbread granola is perfect if you want a little treat. It’s especially good on top of yogurt. Just 58 calories.

Total Time: 1 hr. 10 min.
Prep Time: 15 min.
Cooking Time: 55 min.
Yield: 30 servings, 2 Tbsp. each

Ingredients:
2½ cups old-fashioned rolled oats
½ cup slivered almonds
1½ tsp. ground cinnamon
1¼ tsp. ground ginger
¼ tsp. ground cloves
¼ tsp. sea salt (or Himalayan salt)
¼ cup molasses
3 Tbsp. virgin coconut oil
½ cup unsweetened applesauce

Preparation:
1. Preheat oven to 300° F.
2. Line baking pan with parchment paper. Set aside.
3. Combine oats, almonds, cinnamon, ginger, cloves, and salt in a large mixing bowl; mix well. Set aside.
4. Combine molasses, oil, and applesauce in a small saucepan; cook, over low heat, stirring continuously, for 4 to 5 minutes, or until oil has melted.
5. Pour molasses mixture over oat mixture; mix until oats are evenly coated.
6. Place on prepared baking pan; spread evenly in a thin layer.
7. Bake for 50 minutes, stirring every 20 minutes, or until granola is light golden brown and crisp.
8. Cool granola completely (it will get more crisp as it cools).
9. Store in an airtight container.

Success Story of the Day

Alison wowed her husband and her wedding guests by losing 92 pounds with INSANITY®! She’s even inspiring others to exercise. See her results and submit your own and you could win $500!

transformationoftheday

Never Too Late To Change Your Life

mebeforeafter1

I know well the desire to be COMFORTABLE. I believed when things were hard it was a “sign” that it wasn’t meant to be.

Luckily I reached a point in my life where I was in so much PAIN, that I had a wake up moment. Cuz that’s all pain is – a wake up call, an opportunity to pull your mind into the NOW, and face the results of the choices you have made.

And boy oh boy did I get to face the results of my choices!! My choices were to do what’s EASY. I was sleeping on the couch while my kids played on the floor, never engaging as a mother. Eating junk food with my husband while wasting hours watching TV each night. I had always given up on my goals when things got tough. There were so many choices I was making at that time that weren’t working for me. And the result? I was uncomfortable being ME.

My very painful moment that woke me up? Realizing I was not even leaving the house because I hated how I looked. I was MISERABLE, embarrassed, & uncomfortable. I find it amazing I even have “before” pics to show because I sure did avoid the camera!

I drew a line in the sand and said “ENOUGH IS ENOUGH!!! I am FINALLY willing to be uncomfortable. Struggle is far less painful than regret, right?!!” I had the regret, and knew first hand how PAINFUL that was. So I was ready to struggle for the things I knew I deserved, that my family deserved. I knew it was time to LIVE. Time to BE the kind of person I would be PROUD of my kids modeling.

It wasn’t easy. I had do a lot of things I didn’t want to, like eat vegetables and get up and work out when I really wanted to sleep. lol. I had to train my mind to think differently. There were a lot of habits I had to break, and new habits I had to create in it’s place.

I started reading personal development, filling my mind with positive affirmations, surrounding myself with people who were headed where I wanted to be, and I EVEN set goals. And I’m not gonna lie, those goals made me really uncomfortable. It was a constant reminder that I’m not where I want to be yet.

But guess what??!!!

I changed my life. I CREATED a life that I’m proud of.

So now I feel a responsibility to spread the word that we have ONE life, ONE body, ONE chance here on earth. Don’t let life pass you by! Don’t let life HAPPEN to you, take control!

You get to CHOOSE the kind of life you want. So design your dream life, and then take action! Because all it comes down to is choosing different daily behaviors to bring about different RESULTS.

Just remember – it’s worth it. Even if those daily behaviors are uncomfortable at the beginning.

It’s never too late to change your life.  

Ready to make a change in your own life? Join one of my challenge groups where you can workout in the comfort of your home, have one on one support, & all the tools for success!! APPLY HERE!

8 High Protein Breakfasts

breakfasts

Resist that tempting box of donuts at the office and stop making poor meal choices at lunch by starting your morning with a nutritious, high-protein breakfast. Your body needs protein to build and repair muscle, so if you’re exercising, it’s important to get enough of it! These high-protein breakfast recipes are easy to make and will keep you feeling satisfied for hours. Not sure how much protein you should be eating? Find out here.

Spinach Omelet with Gouda
How Much Protein? 21 grams
Try something a little different with this spinach and corn omelet sprinkled with flavorful smoked gouda cheese. Get the recipe.

Egg white omelet with Spinach corn and gouda cheese breakfast recipe.

Greek Islander Shakeology
How Much Protein? 28 grams
This smoothie’s vibrant color comes from antioxidants in pomegranate juice and blackberries. Get the recipe.

Greek Islander Shakeology recipe with blackberries and pomegranate juice.

Egg White Scramble with Chicken
How Much Protein? 52 grams
This satisfying scramble is a great choice to start the day with plenty of protein. Get the recipe.

High-protein egg white scramble with chicken breakfast recipe.

Turkey Sausage Muffin
How Much Protein? 21 grams
This turkey sausage patty on an whole-grain English muffin is a great, grab-and-go breakfast. Get the recipe.

Turkey sausage muffin breakfast recipe.

Power Yogurt Breakfast
How Much Protein? 29 grams
Power up for your workout, or your day, with this Greek yogurt recipe with fresh fruit, wheat germ, and toasted coconut. Get the Recipe.

High-protein Greek yogurt and fruit breakfast recipe.

Herbed Poached Egg Whites on Wheat
How Much Protein? 16 grams
Add some tarragon to your egg whites for a more savory breakfast. Don’t be intimidated by poaching eggs, it’s easier than you think! This light breakfast contains only 157 calories. Get the recipe.

Herbed Poached egg whites on sprouted grain toast breakfast recipe.

Overloaded Oatmeal
How Much Protein? 25 grams
This oatmeal recipe is topped with your choice of nuts, dried fruit, and a dash of cinnamon. A scoop of whey protein powder makes it an even more satisfying breakfast. Get the recipe.

Overloaded oatmeal breakfast recipe with raisins and walnuts.

Scrambled Egg Whites with Steamed Sweet Potato
How Much Protein? 22 grams
By adding sweet potatoes as a side to your scrambled eggs in this P90X3-inspired recipe, you add even more nutrients to your breakfast plate. Get the recipe.

Scrambled egg whites with steamed sweet potato high-protein breakfast recipe.

Top 5 Foods for Thyroid Health

thyroid

Pick the right foods for thyroid health

The thyroid provides a convenient organ to blame for all our misfortunes. Weight gain? Sluggish? Can’t get out of bed in the morning? “Your thyroid is slow,” many practitioners will respond.

Very often, we drain our thyroid with a modern lifestyle and modern diet. Take a look at some of the many thyroid-abusing factors we face each day:

  • Emotional stress
  • Consumption of soy
  • Refined carbs
  • Over-exercising
  • Too much estrogen
  • Chemicals in body care products
  • Too little sleep
  • Extreme diets, such as very low carb diets and vegan diets
  • Vegetable oils (canola oil, corn oil, safflower oil, etc. as well as grapeseed oil)

To support the thyroid function in order to boost metabolism, we have to eliminate these thyroid-abusers and fuel up with the right building blocks. Here are 5 top foods for thyroid health:

1. Liver for thyroid health

In my book, properly sourced liver provides the most significant thyroid-boosting properties in a whole food source due to one vital nutrient: vitamin A. As a matter of fact, liver offers the highest concentration of vitamin A in nature.

Vitamin A plays a key role in nursing a sluggish thyroid back into health. In one study, groups of obese and non-obese women supplemented with 25,000 IU of vitamin A per day. After four months, both groups showed and increase of circulating thyroid hormone and a decrease in TSH, indicating improved thyroid function. 25,000 IU sounds like a lot of vitamin A per day, but in early traditional cultures across the globe, people consumed upward of 50,000 per day!

Most importantly, the vitamin A from liver (and all other animal sources) is the bio-available form vitamin A, which means the body can utilize it. The vitamin A from plant sources such as beta-carotene, in contrast, must first be converted to retinoid form to be useful in the body. The extremely poor conversion rate of carotene-to-retinoid is made insignificant if we have a slow thyroid, so it is imperative to get true vitamin A from animal sources.

I do not recommend long-term vitamin A supplementation, since synthetic vitamin A carries a higher risk of toxicity since it is not well-utilized by the body. Opt to get true vitamin A from foods.

One important caveat: make sure you source liver from small, organic/biodynamic farms – good choices are pastured beef liver and pastured chicken liver. The liver filters toxins, but it doesn’t store toxins. However, the livers of conventionally-raised feedlot animals will contain toxins because they are overburdened

The Weston Price Foundation recommends 2 to 3 3oz. servings of liver per week. If you don’t like the taste of sauteéd liver or pate, take desiccated liver capsules each day.

2. Coconut oil for thyroid health

small coconutCoconut oil is about 2/3 medium chain triglycerides (MCTs), fatty acids that are directly absorbed into the bloodstream in the small intestine and used for energy. These MCTs have been shown to increase increase energy expenditure, which is another term for boosting metabolism.

Since increased thyroid function is essentially synonymous with increase metabolism, we can draw the conclusion that coconut oil is profoundly healing for the thyroid.

For a bit of anecdotal evidence of the benefits of coconut oil for thyroid, farmers in the 1940’s tried to fatten their animals with coconut oil only to find that it made the animals lean and energetic!Later, it was discovered that corn and soy feed accomplished the goal. It had an antithyroid effect on the animals, allowing the pigs to fatten quickly while eating less. Conclusion: if you want stable weight and a happy thyroid, ditch the soy and favor the coconut!

3. Eggs for thyroid health

Eggs live up to their title of The Perfect Food, especially when it comes to balancing hormones through diet. They provide a concentrated source of thyroid-supporting building blocks like protein, cholesterol, B vitamins, fat-soluble vitamins, and minerals.

Contrary to the belief of mainstream (or, as I say, mislead) nutrition, the yolks – not whites – are the most nutritious part of the egg. Take a look at the nutrition highlights of eggs:

  •  Iodine – everyone knows that the thyroid gland requires iodine to create thyroid hormones. But did you know that eating 2-3 eggs per day can fulfill 20-30% of your daily iodine requirement?
  • Selenium – both the egg yolk and the white provides an excellent source of selenium. This mineral supports the conversion of thyroid hormone T4 into the useable form of T3.
  • Fat-soluble vitamins – the egg yolk contains all of the fat-soluble vitamins in the egg. These vitamins A, D, E, and K all support thyroid.
  • B Vitamins – B vitamins support blood sugar balance and energy levels. Egg yolks are particularly high in choline, which supports the detox pathways and hormone balance.
  • Cholesterol – although demonized by scientists with poor research habits, the beneficial qualities of dietary cholesterol is slowly garnering attention. Dietary cholesterol from pasture-raised egg yolks only does a body good. Dietary cholesterol supports the synthesis of balanced sex hormones, therefore aiding thyroid.

4. Unrefined Salt for thyroid health

It seems to good to be true… salt makes food delicious AND it is good for us? Indeed! An important distinction, however, is the difference between unrefined salt such as himalayan salt and processed, bleached table salt.

These are just a few of the ways unrefined salt boosts thyroid:

  • It reduces circulating cortisol and adrenaline. These stress hormones are anti-thyroid so reducing them supports thyroid expression.
  • It supports overall adrenal function. We can’t fix thyroid without helping our adrenal glands… adrenals and thyroid are joined at the hip.
  • It supports the synthesis of proper stomach acid so we can digest our food
  • It provides a unique profile of trace minerals

Salt your food freely and to taste (if you have kidney disease or hypertension, it is a good idea to consult with a medical practitioner before increasing salt intake.). Again, favor unrefined options like  real salt or Himalayan salt.

5. Cod Liver Oil for thyroid health

Cod liver oil, a historically sacred food, offers the unique balance of vitamin A and vitamin D, both in highly bio-available forms. Everyone from babies to pregnant mothers to the elderly can benefit by taking a top quality cod liver product daily. Those with compromised thyroids benefit from the hormone-balancing fat-soluble vitamins.

As a bonus, this super-supplement has been heralded for curing acne and preventing the common cold. I can personally attest to the latter: ever since I started taking a daily dose, my immune system is supercharged! I rarely get colds anymore, and if I do, they last for just a day or two.

Fermented cod liver oil is the most pristine and effective form of cod liver oil. Although fermented cod liver is the top choice, the cod liver oil capsules may be acceptable.

Summer Bodies Are Made In The Winter

mepreggo

I was never one of those skinny pregnant people. I got fat from head to toe all 3 times 🙂
Even after 3 c-sections, low thyroid, & jacked up hormones it is STILL POSSIBLE to get fit!! If you are a lady looking to get your sexy back, fill out my form http://form.jotform.co/form/31804216858861 and let’s get started on your goals!

Spring will be here in 5 months! That’s really not far off so join me this winter in building your summer body!! NO PILLS, NO WRAPS, just eating healthy and exercising! AND doing it all in the comfort of your own house!!!

Sexy Santa: 21 Days to a New You

christmaschallenge

Look, don’t think for ONE SECOND that I haven’t used this time of year as an EXCUSE to pack on the pounds {SANTA-STYLE} Throw on some over-sized sweaters and call it a year… Haha! 

But ya know what’s happened in years past when I’ve done that? 

– I’ve AVOIDED the camera… ending up in no pictures with my family…
– I’ve lost my confidence… feeling down on myself in the long-term for those short-term indulgences.
– I’ve avoided going out to Christmas parties… not wanting people to see I’ve let myself go.
– & all in all… I just felt BLEH! Eating tons of sugar creeps up on you and ZAPS you of your energy!

So here is what I am thinking… WHAT IF we took the 1st THREE WEEKS of December to get our SEXY SANTA on?!

I am NOT saying skip Turkey Dinner… or even Black Friday left-overs… those can be your FINAL indulgences BEFORE operation SEXY SANTA begins… but come that Monday, December 1st… We would be ALL IN for 3 weeks so that come the week of Christmas we can slip into something CUTE, hang out with our friends and family, knowing we look and feel our BEST… and then enjoy the festivities, knowing you can get RIGHT BACK ON TRACK the following week!

If that sounds like something you’d like to be a part of, please go to http://form.jotform.co/form/31804216858861 to complete a brief application and I will shoot you over all of the deets before selecting the 10 SEXY SANTAS I will be coaching during those 3 weeks! 

Excited to END THIS YEAR strong and celebrate this holiday season with LOTS of pics, pounds dropped and friends made! 

[NOTE: This is an ONLINE challenge and can be done right from the comfort of your own home!]  http://form.jotform.co/form/31804216858861