Ginger Soy Flank Steak

Next time you are looking for a good recipe for a lean cut of steak give this one a try! I first tried this recipe a few years ago and loved it. It got stashed away and I completely forgot about it. The other day I was trying to think of something different to fix and it came to mind so I dug the recipe out of my drawer and decided to fix it for dinner tonight. Enjoy!

Ginger Soy Flank Steak

• 2 inch slice fresh ginger, peeled and finely chopped
• 3 cloves of garlic, finely chopped
• 1 Tbsp crushed red pepper
• 2 Tbsp fresh lime juice
• 1 Tbsp raw honey
• 1/4 cup reduced sodium soy sauce (I use Bragg's Aminos)
• 1 tsp sesame seed oil
• 1 1/2 lb flank steak (or tenderized round steak)

Preparation:

1. Combine ginger, garlic, red pepper, lime juice, honey, soy sauce, and oil in a small bowl; whisk to blend.
2. Place steak in a shallow dish. Pour mixture over steak; marinate, covered, turning once, for 1 hour in the refrigerator. 
3. Preheat grill or broiler on high.
4. Grill or broil steak for 5 to 8 minutes on each side, or until the internal temperature reaches desired temperature on your meat thermometer. Remove from heat; let steak rest, covered with aluminum foil, for 5 to 10 minutes before slicing. 
5. Slice steak thinly against the grain. Enjoy!

Nutritional Information:

Calories: 206

Cholesterol: 74 mg

Fat: 9g

Sodium: 415mg

Protein: 25g

Carbs: 6g

Crockpot Turbo Chili

It is that time of year. The weather is getting colder and nobody wants to be grilling outside. I am always looking for new recipes to put in the crockpot. My family is pretty set with our "family secret" chili that we have be tweaking and perfecting over the years. However, I have heard a few of my friends say how wonderful the crockpot chili recipe is from the Turbo Fire nutrition guide. I have that program and figured I may as well give it a shot..

Not only is it super easy to throw together but it was REALLY good! 

The best thing is you can make the recipe your own. Don't like beans? Leave them out! Like more veggies? Add them! I used my 21 Day Fix containers to portion out my bowl or I would have gone WAY overboard! 

Ingredients:

1 lb lean ground turkey
1 can diced tomatoes
1 large can tomato sauce
8 oz whole kernel corn, canned
1/2 onion, diced
2 cloves garlic
1 can black beans, rinsed
1 can pinto, chili or kidney beans, rinsed
1 tbsp tomato paste
1 pkg Lawrey's Chili Seasoning 
4 oz low fat shredded cheddar cheese (optional)

Brown turkey. Drain and discard fat. Place all ingredients except cheese into slow cooker. Cook for 4 hours on low, or 2 hours on high. Top with 1 oz of cheese, if desired. 


That is it! Super simple and super YUMMY!! If you give this recipe a try let me know how you like it! You can always sub the Lawrey's seasoning for chili seasoning of your own or I have heard Mrs. Dash now makes packaged chili seasoning but I have never seen it in our stores here so I am not sure what all is in it. Enjoy!! 

Kick Off Weight Loss with the 3 Day Refresh!

Now that the holiday festivities are over do you feel like you ate way too much food? I know I sure did and I am really feeling the aftermath of all of that food. When I am not eating food I normally eat I start feeling tired, bloated and just plain BLAH! 

In order clean out my system and get back on track so I can start my new PiYo program tomorrow I will be making tomorrow Day 1 of my 3 Day Refresh. I am excited to get back on track so I can start sleeping better and kick these junk food cravings that have come back. Do you think you could use a jump start? See if the 3 Day Refresh is a program you think would benefit you! It is a great program for anyone who has indulged a little too much over the weekend or holidays, for those who have hit a plateau or those who need a jump start for a new nutrition/fitness program. 

So what exactly is the 3 Day Refresh?

The 3 Day Refresh is a 3 day program that consists of Shakeology, high protein shakes, and digestive drinks that are paired with a menu that consists of an array of fresh fruits, vegetables and healthy fats. The objective of the program is to help you kick-start healthier eating habits while you fuel your body and lose weight. 

The healthier alternative to liquid fasts.

If you have ever done a juice fast or an all liquid cleanse you may feel weak and sluggish due to the high sugars and low protein. The 3 Day Refresh will leave you feeling energized, lighter and REFRESHED!

Want to give the 3 Day Refresh a try? As with all of our programs it comes with a 30 Day Money Back guarantee. What have you got to lose? 

Questions? Contact me karen.pickard79@gmail.com and put "3 Day Refresh" in the subject line. 

Ready to order now? Go HERE and log in and click "SHOP". Once you have ordered I will add you to my private 3 Day Refresh group on Facebook. The Challenge Pack is on sale this month so you can get this amazing program for only $10 more with the purchase of Shakeology! 

I will be blogging about my 3 Day Refresh journey on here so stay tuned!!

BIG August Summer Savings!!

Are you ready to make a change? It is already August and I have some sizzling summer savings for you! Are you a Beauty? A Beast? Love Shaun T? From August 1-31st you can get one of 3 workout programs (either Turbo Fire, Body Beast or T25) in a Challenge Pack and save BIG! 

What all is in the package deal? You get the workout program, a free 30 day Club Membership, a 30 day supply of Shakeology, FREE shipping and me as your free personal coach. I have private online support groups to help you stay engaged and make sure you have 100% support during your program - beginning to end. 

Do you like to workout to high energy, upbeat music? Do you like kickboxing and HIIT workouts? If this is you then Turbo Fire may be your weapon of choice! 

Looking to turn your body into a lean machine? Body Beast may be just what you are looking for! 

Is your main excuse for not working out - "I don't have time"? If this is you then look no further than Focus T25! 25 min workouts, 5 days a week. If you like Shaun T this workout does NOT disappoint! I have been drenched in sweat after every workout. You can kick your "no time" excuse to the curb and start reaching your goals. This workout is a game changer! 

All of these challenge packs come with not only the workout and one on one support but they are bundled with the best nutrition on the planet - Shakeology! By combining Shakeology with your workout you are giving your body the premium fuel it needs to power through these awesome workouts and be working at optimal levels. There is NOTHING on the market that comes close to comparing to Shakeology. No artificial ingredients, flavors or sweeteners. Over 70 superfoods to get your body in the best shape - inside and out. Now available in Chocolate, Greenberry, Vanilla, Vegan Chocolate and Vegan Tropical Strawberry.

To order one of these packs and to be added to my private support group and to receive one on one support from me you can sign up for a free membership HERE. Once you are signed up please shoot me an email at KarenPickardFitness@gmail.com
We can discuss which workout would best suit you and your needs and interests. I look forward to working with you and watching you crush your goals!!

- Karen

30 Day Clean Eating Challenge!

Come join me for a 30 day Clean Eating Challenge starting June 1st! For details email me or message me .

Yummy Summer Treat!

Frozen Fruit Pops! A friend sent me this recipe and I can't wait to try it!

 

 

Ingredients:
 

3 cups watermelon puree (seedless if possible)
1/2 cup fresh blueberries
1/2 cup chopped fresh strawberries
1 kiwi, peeled and sliced
1 peach or nectarine, diced small
handful fresh cherries, pitted and chopped

Cut the watermelon into chunks and then puree it in a blender until smooth. Set aside.

Set out about 1 dozen popsicle molds (amount needed will vary depending on size of molds). Fill each one with the chopped fresh fruit. Then pour in the watermelon puree until each mold is full to the top. Place a popsicle stick into each one. Place into your freezer and freeze for about 6 to 8 hours.

30 Day Bikini Bootcamp!

ATTENTION LADIES! Join me for a 30 Day Bikini Bootcamp! Spring is right around the corner - join me so we can rock that bikini! Requirements to join this awesome group? You must commit to 30 days of Shakeology . The group will include a 30 day meal plan and a 30 day workout plan. E-mail me at bbcoachkaren@yahoo.com or friend me on Facebook and message me if you want to join us! 

New and Improved Chocolate Shakeology!

I am a huge Shakeology fan and Chocolate has always been my favorite flavor. This past summer a new "Superfood Formula" came out that had added Superfoods, less sugar and more fiber. At first taste I was a little disappointed. It was not near as sweet as what I was used to and it had a little bit of an aftertaste I hadn't noticed in the previous formula. It still was by far better than anything else on the market I had tried - and I would take a little less sweetness over artificial ingredients any day of the week! I am happy to say that after asking customers and coaches and receiving TONS of feedback - even a testing panel was involved - a NEW and IMPROVED Superfood formula is now available! I have tasted this new formula and it is a lot better! It reminds me a lot of the original formula I loved and craved!

So what is so special about this new Superfood formula? Our team focused its improvements around five key sensory aspects: Aroma, taste (especially aftertaste), sweetness, chocolaty-ness, and texture. How did we do that? Two key ways: 1) We adjusted the protein blend to improve the texture/grittiness (still the same amount of protein) and 2) We created a more harmonious chocolate flavor that reduces aftertaste, accentuates the chocolate aroma, and allows the chocolaty-ness of the natural cacao to shine. All of this was done without compromising the new superfoods that were added and keeping the formula with less sugar and more fiber.

This new formula will be available starting 12/21. It still has the 30 day money back guarantee. I have been drinking Shakeology for a few years now and stand by it 100%.

I am also running a special for anyone who wants to try the new and improved formula. Starting tomorrow 12/21 and ending 12/31 - if you purchase Shakeology on Home Direct (free shipping, 2 free workouts and no obligation - cancel anytime) you will receive an extra gift from me. Shakeology can help you reach those goals by getting your nutrition on the right track.

You can order Shakeology here

Questions? Need to contact me to let me know you are going to take advantage of the end of the year sale and get your free gift? E-mail me at bbcoachkaren@yahoo.com.

BBQ Chicken Pizzas

Being on a diet or living a lifestyle of eating healthy foods does not mean you have to live on boring, tasteless foods! Many of what we consider "comfort foods" or "cheat meals" don't have to be! 

Pizza is one of my favorite foods. Lucky for me there are plenty of healthy alternatives to the greasy stuff you order to go. Here is a recipe for BBQ Chicken Pizza courtesy of Clean Eating Magazine.. Enjoy!!

INGREDIENTS:

• 2 5-oz boneless, skinless chicken breasts
• 1/4 cup whole-wheat flour
• 1 lb ball whole-wheat pizza dough, room temperature 
• 1/2 cup minced red onion
• 1 cup shredded part-skim mozzarella cheese 
• 1/4 cup chopped fresh cilantro leaves

SAUCE:

• 3/4 cup boxed or jarred unsalted tomato sauce 
• 1/2 cup chopped yellow onion
• 1/2 cup apple cider vinegar
• 1/4 cup Sucanat
• 4 cloves garlic, minced
• 1 tbsp Dijon mustard
• 1 tbsp low-sodium soy sauce or tamari
• 1 tbsp smoked Spanish paprika
• 1/2 tsp ground cayenne pepper

INSTRUCTIONS:

1. In a medium saucepan on high, combine all sauce ingredients. Bring to a boil, then reduce heat to low and gently simmer, partially covered, for 25 minutes, until thickened. Set aside to cool for about 15 minutes.
2. Meanwhile, place chicken in a wide, deep skillet with enough water to cover. Bring to a boil, then reduce heat to low; cover and gently simmer for 20 minutes. Transfer chicken to a plate and set aside to cool for about 15 minutes. Preheat oven to 450ºF. 
3. Meanwhile, sprinkle flour over work surface and roll out dough to about 1/8-inch thick. Using a 2 1/2-inch round cookie cutter, cut circles of dough and transfer to two parchment-lined baking sheets. Gather dough scraps and roll again as needed to make 36 circles. 
4. Transfer sauce to a food processor and blend until smooth. Pour into a medium bowl. Shred chicken finely and add to bowl. Add red onion and stir to combine. Top each mini pizza with chicken mixture and cheese, dividing evenly. Bake for 10 to 12 minutes, until cheese is melted and lightly browned, and dough is crisp around the edges. Sprinkle with cilantro.

Nutrients per serving (3 mini pizzas): Calories: 247, Total Fats: 6 g, Sat. Fat: 2 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 34 g, Fiber: 4 g, Sugars: 6 g, Protein: 14 g, Sodium: 254 mg, Cholesterol: 20 mg

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

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