Butternut Squash with Quinoa, Spinach and Walnuts

I ran across this recipe while browsing Facebook and thought it was too good to be true. Quinoa AND butternut squash together in one dish?!? I absolutely love both of these ingredients and what is even better is they are packed with nutrition and budget friendly! 

Thank you CookingChannelTV.com for this awesome recipe! I can't wait to give it a try!

Ingredients

• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 medium leek, white and light green parts only, cleaned and thinly sliced
• 2 cups reduced-sodium vegetable broth
• 2 cups peeled and diced butternut squash

• 1 cup quinoa
• 1/3 cup golden raisins
• 2 cups baby spinach
• 2 tablespoons toasted chopped walnuts

Directions

Heat the oil in a large saucepan over medium-high heat. Add the garlic and leeks and cook, stirring occasionally, until softened, about 5 minutes. Add the broth, squash, quinoa and raisins and bring to a boil. Reduce the heat and simmer, covered, until the liquid is absorbed and the squash and quinoa are tender, 15 to 20 minutes. Gently stir in the spinach and cook until it just begins to wilt, 2 to 3 minutes. Remove from the heat. Sprinkle with the walnuts.

Per Serving: 345 Cal; 14 g Protein; 8 g Tot Fat; 1 g Sat Fat; 3 g Mono Fat; 60 g Carb; 9 g Fiber; 11 g Sugar; 239 mg Calcium; 7 mg Iron; 147 mg Sodium; 0 mg Cholesterol

Christmas Chocolate Bark

Need a quick treat to take to your next holiday party? Here is a quick recipe for you to mix up that you can eat and not feel guilty afterwards!

Christmas Chocolate Bark
(Makes about 12 servings, 1 square each)

½ cup natural smooth almond butter
1 scoop Chocolate Shakeology

1 medium ripe banana, mashed
¼ cup quick-cooking rolled oats
3 Tbsp. chopped pistachios and dried cranberries

1. Combine almond butter, Shakeology, banana, oats and nuts in a medium bowl.
2. Shape mixture into the bottom of a square pan, sprinkle with Himalayan salt ; Refrigerate for at least 1 hour.
3. Cut into 1 inch squares (makes about 12 squares); store in refrigerator in an airtight container if not serving immediately.

Nutritional Information (per serving):
Calories: 101
Carbs: 8g
Protein: 5g
Fat: 6g
Sodium: 45mg

Black Friday Specials!

Black Friday deals are here! Now it's not a tv or the newest electronic gadget but I am willing to bet those things won't get you any closer to your goals. Taking time for yourself and investing in yourself - your health and your future - well that is something you can't put a price tag on!

Here are the specific links for each program. Supplies are limited so hurry and get yours before they are gone! Sale starts at 12pm EST (9am PST) and goes until Monday or until supplies last.

P90X Offer - http://www.teambeachbody.com/shop/-/shopping/P90XOffer?referringRepID=53508

Turbo Fire Offer - http://www.teambeachbody.com/shop/-/shopping/TurboFireOffer?referringRepID=53508

Ten Minute Trainer Offer - http://www.teambeachbody.com/shop/-/shopping/TurboFireOffer?referringRepID=53508

Hip Hop Abs Offer - http://www.teambeachbody.com/shop/-/shopping/HHAOffer?referringRepID=53508

Power 90 Offer - http://www.teambeachbody.com/shop/-/shopping/P90Offer?referringRepID=53508

Body Gospel Offer - http://www.teambeachbody.com/shop/-/shopping/BGOffer?referringRepID=53508

Squishy Ball Offer - http://www.teambeachbody.com/shop/-/shopping/SBOffer?referringRepID=53508

It's that time of year again! People are already waiting in line outside certain stores in hopes that they are going to grab up one of the Black Friday specials of the year. I prefer to do my shopping online which allows me to spend more time with my family and friends. This year you can give the gift of health and fitness - and it is only a click away! I will be unveiling more specials soon so keep your eyes peeled for the deals! 

Here is a sneak peek into some of my own personal Black Friday specials..

Special #1 - Shakeology Home Direct

Order Shakeology on Home Direct and receive a FREE bottle of Slimming Formula to help you reach your goal! Home Direct is going to get you FREE shipping and 2 FREE workouts! 

Special # 2 - Challenge Pack

Order a Challenge Pack and receive a $25 Gift Card! There are only 5 of these available so get yours fast! With the Challenge Pack you are getting a full workout program, 30 day supply of Shakeology, 30 days of Club Membership, FREE shipping and me as your personal coach and a $25 gift card! 

Healthy Peanut Butter Cups!

We all have that one "treat" out there that we have a weakness for. Now I LOVE Reece's Peanut Butter Cups but I don't like what is in them. When I found out that I could make a healthy version of them I was over the moon! There are many variations of the recipe. Here is one that takes a minimal amount of time and work!

Chocolate Shakeology Peanut Butter Cups

Ingredients:

- 1/4 cup dark chocolate chips
- 2 scoops vegan chocolate Shakeology
- 1 tbsp. psyllium husk
- 1/2 cup canned pumpkin
- 6 tsp. natural peanut butter

 Place chocolate chips in a small bowl and heat until melted. Place shakeology, psyllium husk and pumpkin in food processor. Pulse until it forms into a dough. Divide dough into 12 small balls and portion into cupcake liners. Press down into liners until flat. Make an indentation for the peanut butter.  Drizzle peanut butter into hole. Pour 1/2 tsp. of melted chocolate on top. Freeze for 30 minutes.

Protein - 4 g
Calories - 75
Fat - 3 g


There are many other variations to this recipe. There are also a ton of other dessert recipes using Shakeology. Next time you are craving chocolate or something sweet take a few minutes to whip up a dessert that is full of super foods and healthy ingredients!

Here are some of the highlights of Chocolate Vegan Shakeology:


• Plant based. As you know, the new formula is 100% plant-based and the health benefits of a plant-based lifestyle are well documented — from lower cholesterol and lower risk for heart disease, cancer, and diabetes – to easier weight management and fewer digestive issues.

 No animals allowed. Give your system a break from heavy animal proteins by replacing one meal a day with Chocolate Vegan Shakeology®. There are also theories that eating meat which arrived on your plate through the brutal process of factory farming can contribute to added stress. Plant-based foods can help calm the body from the inside out.

• Superfoods! Chocolate Vegan includes 5 new superfoods: moringa, coconut flower nectar, luo han guo, Himalayan salt, and konjac root. All key nutrients come from natural whole foods. There are no added vitamin or mineral isolates and no fortification. Moringa is called the “Tree of Life,” because it is one of nature’s most nutritious foods. It contains 90 nutrients and 46 antioxidants along with ALL of the essential amino acids. Plus, according to some studies, moringa can help boost energy, lead to faster recovery, and balance out blood sugar levels.

• All natural chocolate. The way nature intended. Ever wonder what cacao tastes like right out of the pod from the cacao tree? It’s rich, earthy chocolate taste is derived solely from whole-food ingredients with no additional flavoring agents.

• Freedom. Chocolate Vegan is lactose and dairy free. If you’re lactose intolerant or have trouble digesting whey protein, then this is the shake for you. Most people have trouble digesting dairy, whey protein, or animal proteins and don’t even know it—until they try a plant-based protein meal and can immediately feel a difference.

• Sugar is the devil and Fructose is a thing of the past. Chocolate Vegan is made with coconut flower nectar and luo han duo — two whole-food superfoods that are so naturally sweet, there’s no need to add fructose.

• This is a BIG ONE – protein. One of the most common questions vegans get is, “How do you get your protein?” Well, plants have protein and so does Vegan Shakeology – 16 grams per serving. Chocolate Vegan and Tropical Strawberry are crafted from an easy-to-assimilate blend of whole, plant-based proteins including sprouted brown rice, pea, sacha inchi, chia, flax, quinoa, amaranth, and spirulina. Not only do they offer 9 essential amino acids, but together they are a complete protein source with sufficiently high levels of lysine and methionine, two important amino acids that are often a limiting factor in plant-based diets. To put it simply – you don’t need 30 grams of protein with all the other nasty stuff, when you have 16 grams packed with the best stuff.

Questions? Contact me at bbcoachkaren@yahoo.com or order your 30 day supply complete with a 30 day money back guarantee HERE. Any HD orders placed between now and November 30, 2012 will be eligible for a $25 gift card. Happy Thanksgiving!!

Need a pre-workout boost?

We have all been there.. it is time to get our workout in and we are dragging and just can't seem to muster up the energy to get started. Sometimes it is the cold weather outside or the warm nest we have made in our beds that makes us just want to skip it all together. Sometimes we just need a little pre-workout boost...

Now I was never one to try any pre-workout formula because I have a sensitivity to the caffeine and other ingredients in them that made me feel like my heart was going to burst out of my chest. I also did not want to be left feeling groggy afterwards. Beachbody then came out with a supplement called "Energy and Endurance". I figured I would give it a try since it didn't seem to have any ingredients in it that would cause any issues for me. 

I was pleasantly surprised by this product. Not only did it give me that little extra burst of energy I needed but I didn't have to plug my nose and chug it down like some other ones I had tried. I found myself pushing harder during my workout - trying to always get that "one more rep" in. I was also glad that it wasn't full of artificial ingredients like a lot of other pre-workout drinks on the market. 

So what exactly is Energy and Endurance Formula and what is in it? Here are the highlights:

•  It is a powerful pre-workout supplement scientifically formulated to improve your energy, endurance, strength, and focus, helping you maximize every minute of your workout. 

What are the benefits of E&E Formula?

E&E Energy and Endurance formula can help you:  

•  Burn more calories and fat to get ripped faster.

• Maximize muscle performance to build muscle faster. 

What's in E&E Energy and Endurance?  

• Our E&E Energy and Endurance formula contains ingredients chosen specifically to support your body's performance needs, including nitric oxide boosters, essential B vitamins, electrolytes, and natural energizers.   

How does E&E Energy and Endurance differ from other pre-workout formulas?  

• E&E Energy and Endurance contains no artificial flavors, sweeteners, or preservatives. Our formula contains no high-risk or untested ingredients.  

When should I take E&E Energy and Endurance?  

• This pre-workout supplement should be consumed 15 to 30 minutes before your scheduled workout. Use on workout days only. 

If you have any questions about this product or would like to try it, you can send me an email at bbcoachkaren@yahoo.com or order here 

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Crock Pot Stuffed Bell Peppers

On my quest to find some new crock pot recipes I ran across this recipe for Crock Pot Stuffed Bell Peppers. Now that the temperatures are dropping and my schedule is filling up with all of the normal holiday hustle and bustle I am always on the search for something I can cook for dinner that won't have me standing in the kitchen all night after work. I will be giving this a try very soon...

Crock Pot Stuffed Bell Peppers

Ingredients

• 6 bell peppers
• 2 tbsp olive oil
• 1 onion
• 2 cloves garlic
• 1 lb ground turkey
• 2 tsp thyme
• 2 tsp oregano
• 1 tsp turmeric
• 2 cups diced tomatoes
• 1/2 cup parsley
• 1/2 cup tomato paste
• 1/2 cup water
• 1/4 cup lemon juice
• 2 tbsp sugar
• 3 cups rice
• 1 tsp salt
• 1 tsp pepper

Preparation

1. Cook rice as directed on package.
2. Cut off the tops of six bell peppers. Set aside on a dish to use as lids later.
3. Remove seeds and ribs from peppers.
4. Heat 2 tablespoons of olive oil in a medium pan.
5. Add 1 chopped medium onion and 1 clove of garlic (minced). Cook for 10 minutes.
6. Add 1 pound of ground turkey to the pan, and cook until the turkey is no longer pink.
7. Transfer turkey mixture to a large bowl.
8. Add 3 cups of cooked rice, 2 teaspoons of thyme, 2 teaspoons of oregano, 1 teaspoon of turmeric, and 2 cups of diced tomatoes.
9. Mix gently, and fold in 1/2 cup of parsley.
10. Season with 1 teaspoon of salt and 1 teaspoon of pepper (to taste).
11. In another small bowl, mix 1/2 cup of tomato paste, 2 cups of water, 1/4 cup of lemon juice, and 2 tablespoons of sugar.
12. Mix until sugar dissolves, and season with salt and pepper to taste.
13. Place half of the tomato paste mixture in the bottom of the Crock-Pot.
14. Stuff peppers with turkey mixture and place upright in the Crock-Pot.
15. Spoon the remaining tomato paste on top of the peppers.
16. Place pepper lids on each pepper.
17. Cook on low for 6 hours (or on high for 2 hours).

Cook Time

6 hours

Serves

6

Calories

320

Protein

20 g

Total Fat

10 g

 

Saturated Fat

2 g

 

Carbohydrates

38 g

Dietary Fiber
        5 g
 

Top Reasons Why You Should Pick A Beachbody Challenge Pack

Thousands of people are satisfied by making the best life choice by managing their health and fitness with Beachbody. Beachbody offers programs that help people to stay in the best of health and in top shape.

Challenge Packs are a “whole deal” if you want to change your life completely. If you had been searching about the Beachbody Challenge you may have the slight understanding of the ultimate success formula: “Fitness + Nutrition = Success”. However to understand the benefits of all these things combined together in a wholesome pack, read on below and know why the Beachbody challenge is something that will benefit you.

Why Beachbody Challenge Pack Is A Must For Your Health?

These all in one-health solutions will meet your fitness goals without sacrificing your health.
Here are some of the reasons, which solve the above stated question; Why Beachbody Challenge is necessary for you? Let us have a look:

Reason Number 1: The Price:

The best thing about ordering the Beachbody challenge pack is the price difference. If you are ordering the workouts alone and getting Shakeology home direct separately purchasing the challenge pack can help you save more. In addition, you will get proper guidance and support for keeping your goals in line and manage your routine accordingly when you join the Beachbody Challenge Group.
Plus, besides everything, you get the great 30 day money back guarantee through which you can return your challenge pack, if you find it unsatisfactory. So there is nothing to lose.

Reason Number 2: The Choice:

The Beachbody Challenge Packs include a variety of workout programs -from the easiest exercises to the most intense Beachbody workouts. The packs also come with the top nutritional supplement on the market - Shakeology - to help get your nutrition on track. You will also get support and guidance from a Coach to help you throughout your program. Choose according to your fitness level, whether you want to get a beginner workout, want something really challenging or just want to cleanse your system- you make the choice!

Reason Number 3: Club Membership:

With the challenge pack purchase, you get to join Beachbody with 30-day trial membership and you automatically become a member of the club. This is an amazing deal as it is absolutely free of any original costs associated with joining the Beachbody Team.

Reason Number 4: Cash Prizes

By ordering the Beachbody challenge pack, you also get a change of winning up to $100,000 and other daily and monthly prices. Join any Beachbody Challenge group with your challenge pack, track your progress and share your success story to win the prizes.

Get Your Beachbody Today!

Beachbody Challenge packs are second to none.
The great workouts programs in the packs have helped people to mend the body while the nutrition supplements have put an end to a poor lifestyles. The internet is filled with “success stories” and transformation images of people using Beachbody products.
 
To order yours go HERE

Eating Healthy Without Breaking the Bank

One of the many excuses I hear when talking to people about their choice of foods is "It is too expensive to eat healthy". Granted some things are more expensive - especially when it comes to organic foods and grass fed beef. However, if you know where to cut back and where to spend a little more you can have all of your healthy foods and not feel like you are breaking the bank. Here are a few quick tips I have picked up along the way..

1. Be prepared: Coming to the store with a set list of the things you need - and sticking to that list - can make or break you. If you spend a few minutes planning out your meals ahead of time you can save yourself from picking up a bunch of unnecessary items. 

2. Do not shop hungry: I have fallen victim to this many times. You get in the store and all of the sudden the growling in your stomach has taken over the elevator music being piped through the store. Suddenly everything around you looks good and you start craving things you haven't craved in months! You find yourself grabbing this and that and before you know it you are leaving the store and loading bags of extra groceries in your car that you later look at with regret. If you are going to be hungry by the time to get to the store throw a quick healthy snack in your car or purse to curb that hunger while you are shopping.

3. Eat less meat: I never realized how much of our grocery bill was taken up by meat purchases. We were eating red meat a few times a week (which that in itself is not healthy). We have cut way back on red meat and try to get more chicken and fish in our diets. Even going vegetarian a night a week can make a difference. You can opt into the "meatless Monday" craze that so many people do. Also, if you eat less meat when you do purchase it you can opt for the higher quality meats. 

4. Grains and Beans: Grains and beans are a great meat substitute that help you feel full and pack a powerful nutritional punch. 

5. Buy in bulk: You can get grains, pasta, beans and nuts in bulk. I love the bulk section at Whole Foods because it allows you to save money (you are not paying for packaging) and you can get the amount of a product you need without having a bunch left over. You can also use the bulk section to try new things when you don't want to get a whole package and worry about wasting it if you don't like it. 

6. When going organic - stick to the "Dirty Dozen": Don't feel like you have to buy organic in everything you purchase. The "Dirty Dozen" is the list of fruits and vegetables with the highest amount of pesticides. 

- Peaches
- Apples
- Sweet Bell Peppers
- Celery
- Nectarines
- Strawberries
- Cherries
- Pears
- Grapes
- Imported Spinach
- Lettuce
- Potatoes

I also use a vegetable/fruit wash to pre-wash both my organic and non-organic vegetables and fruit.

7. Buy locally: the Farmer's Market or local produce stand can be a great place to get quality fruits and vegetables for a lower price than your big box grocery stores. 

These are just some of the tips that I have collected over the years that help me to eat better and stay within my budget. I would love to hear some of your tips and tricks and add them to the list. Feel free to leave a comment and let me know what your tips are! 

Country Style Beef and Green Pepper Soup

Fall is definitely here. The temperatures are falling, the leaves are changing and the stores are full of holiday meal displays. When it starts to get cold outside I crave soups and warm comfort foods. I would love to start utilizing my crock pot more. I know there are tons of recipes out there - I just always forget about it when I am doing my meal planning. While on my quest for new soup recipes I ran across this recipe from Clean Eating Magazine. I love this magazine and all the recipes and tips it has inside. I have this recipe on my list to try. Every time I run across it I think it looks amazing! 

Country- Style Beef and Green Pepper Soup

INGREDIENTS:

• 2 1/2 tbsp olive oil, divided
• 12 oz extra-lean ground beef
• 2 medium green bell peppers, diced
• 1 cup chopped yellow onion
• 1 lb fresh tomatoes, chopped
• 4 oz fresh green beans, trimmed and broken into 1-inch pieces
• 1 cup frozen whole-kernel corn, thawed and patted dry
• 2 cups coarsely chopped green cabbage
• 3 cups low-sodium beef broth
• 2 tsp dried oregano
• 2 tbsp balsamic vinegar
• 1 tsp sea salt
• 1/2 tsp ground black pepper

INSTRUCTIONS:

1. Heat 1 tsp oil in a Dutch oven on medium-high, tilting Dutch oven to coat bottom lightly. Add beef and cook for 3 minutes or until browned, stirring frequently. Drain beef on paper towels; set aside.
2. Heat 1 tsp oil in Dutch oven on medium-high. Add bell peppers and onion and cook for 6 minutes or until edges begin to brown, stirring occasionally. Add beef back to Dutch oven along with tomatoes, beans, corn, cabbage, broth and oregano. Bring mixture to a boil over same heat, then reduce heat to a simmer, cover and cook for 15 minutes or until beans are tender-crisp.
3. Remove Dutch oven from heat, stir in remaining ingredients, including remaining oil, and let stand for 10 minutes before serving to allow flavors to meld. 

Nutrients per 1 1/2-cup serving: Calories: 182, Total Fat: 5.5 g, Sat. Fat: 1 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 17 g, Fiber: 3.5 g, Sugars: 5 g, Protein: 16 g, Sodium: 413 mg, Cholesterol: 30 mg 

 

You can find this and other recipes courtesy of Clean Eating Magazine HERE

Reasons You Are Not Losing Weight

I get a lot of messages from people wanting to know why they aren't losing weight when they are working out and eating right. I can say a good percentage of those messages come from people who "think" they are eating right when really their nutrition is way out of control. One of the first things I tell people to do is to keep a food journal for a few days - write down EVERY SINGLE thing you put in your mouth - send it back to me and we will discuss it and see where things can be changed up. Some people don't even do that much.. they just give up and I never hear from them again. For those people who are SERIOUS about making some changes - it works. We get so caught up with work, taking care of the kids, running errands and doing a million other things we don't realize sometimes that we are snacking here and there, stealing food off our kids plates or eating while we are cooking. When I did the Ultimate Reset I found out I was one of those people who liked to eat while they cooked. As I cut up vegetables and fruits I would be constantly snacking. On the Reset I wasn't allowed to eat while I was prepping my food. It was a hard habit for me to break but I was so glad that it was brought to my attention because there is no telling how many extra calories I was taking in with that one small habit.

Don't forget...

All of that brings me to this. I found a great article that breaks down 25 reasons why you may not being losing weight. I am going to bullet point them here. If you want to see the entire article click here. 

1. You overeat healthy foods
2. You don't eat breakfast
3. You don't practice portion control
4. You eat while standing up
5. You don't sleep enough
6. You over-indulge in low fat foods
7. You don't eat enough vegetables
8. You think walking your dog is enough
9. You don't cut your food
10. You still drink soda
11. Your partner isn't on the same healthy road
12. You are addicted to condiments and toppings
13. You don't drink water
14. You don't leave time for fun
15. You are on a diet.. well, sort of..
16. You are always dining out
17. You don't keep a food journal
18. You exercise with an empty stomach
19. You only do cardio
20. You eat without thinking
21. You wear clothes that are too big
22. You don't eat enough
23. You leave out entire food groups
24. You never indulge
25. You eat the wrong post-workout snacks

Now I can tell you I am guilty of more than one of these from time to time.. nobody is perfect! Check out the article here  for more information on each of the 25 reasons and what you can do to change it. Thanks to fitsugar.com for such a great informative article!