Frozen Chocolate Banana

Instructions:

1. 2-3 firm bananas, sliced into little discs. Place on a tray or plates covered with butcher, freezer, or wax paper.
2. Melt 1 cup Dark Chocolate, with 1 Tbsp unrefined coconut oil in a small sauce pan, on low, stirring constantly until smooth.
3. Dip banana disc’s into melted chocolate. Immediately place back onto paper lined plates, and freeze for 1 hour

**also you can use any fruit if you don't want to use a banana.

If you have shakeology you can use that for your chocolate
Cut up banana into slices.
Melt 2 TBSP of coconut oil in the microwave for 30 seconds and then add 4 TBSP of shakeology then mix.  Dip the banana in the shakeology chocolate mixture and set in the freezer for 1 hour.

Taco Salad

 

Ingredients:

2 tsp. olive oil

1 lb. raw 93% lean ground turkey

1 Tbsp. Taco Seasoning Blend

1/4 cup water

Nonstick cooking spray

8 (6-inch) corn tortillas, cut into strips

1/2 medium ripe avocado

1 Tbsp. lemon juice

1 dash garlic powder

Sea salt

6 cups shredded lettuce

4 medium tomatoes, chopped

 

Directions:

1. Heat oil in medium nonstick skillet over medium heat.

2. Add turkey; cook, stirring frequently, 5 to 7 mintues or until no longer pink.

3. Add taco seasoning and water; cook, stirring frequently, for 5 to 8 mintues, or until most water has evaporated. Remove from heat. Set aside.

4. Heat a medium nonstick skillet pan over medium high heat. Lightly coat skillet with spray. Add tortilla strips; cook, stirring constantly, 3 to 4 mintues, or until crisp and golden brown. Set aside.

5. Mash avocado in a small bowl with a fork.

6. Add lemon juice, garlic powder, and salt; mix well.

7. Divide lettuce evenly between four serving bowls. Top with turkey mixture, tomatoes, avocado mixture, and tortilla strips; serve immediately.

These containers have changed my life and in so many ways!

I'm looking for women who want and need help getting back on track with their health & fitness. Mamas who want to find themselves again and feel awesome and confident in your body again! You know its OK to be selfish and spend time on YOU!
I'm inviting you to join me in this challenge, yes there is a financial investment; but your worth it!!

Here is what you will get:
*30 minute at home workouts
*easy to follow nutrition plan
*6 color coded containers to help with meal planning
*fun daily posts to keep you motivated and accountable, my free coaching
*loss in weight/inches and a gain in confidence

Message me for details

10 thoughts to upgrade your life

1. Trust yourself.
2. Happiness isn’t found outside of you.

3. It is never too late to start again. We can be sure the sun will rise.
4. Do it now, before it is too late, because it will be too late.
5. When you feel pushed, you don’t have to make a choice. It’s not time to act. You will know when to say when.
6. Judging people for their choices says more about you than it does about them. Compassion is essential for a peaceful life.
7. When you choose to be happy, it’s easier for others to be happy too.
8. Gratitude is the life force of everything.
9. Comparing yourself to others makes your own successes and happiness scarce.
10. When you give without expecting anything, you increase your abundance.
Bonus Tip #1 *Change the focus to what you want versus what you don’t.
Bonus Tip #2 * People are who they are. Instead of trying to change them, accept them for who they are, as they are.

WHAT IF......

 

If I told you in just three weeks you could loose up to 15 pounds, improve your health, create a lasting habit and grow from within all while being supported and held accountable to your goals by a group of incredible women that want nothing more than to see you succeed.....

.

Would you want to learn how?

Message me to find out how

Garden-Fresh Green Bean Salad

Ingredients:

• 1 pound French or regular FRESH green beans, ends trimmed
• 1/3 cup feta cheese crumbles (optional)
• 1 cup cherry tomatoes, sliced in half
• 1/4 of a red onion, diced
• 1/4 cup slivered almonds (optional)
• 2 Tbsp extra virgin olive, or avocado oil
• 2 Tbsp red wine vinegar
• 2 Tbsp chopped fresh basil
• 1 large clove garlic, minced
• Freshly ground black pepper, to taste
• Sea salt to taste

Instructions:

1. Boil a large stock pot of lightly sea salted water. Add the green beans and boil until tender crisp, 2 minutes. Immediately place beans in ice water bath. Drain well, pat dry and place the beans in a large mixing bowl.
2. Combine with the feta cheese (if using), tomatoes and red onions.
3. Toast the almonds in a small skillet, 2 minutes.
4. Whisk the olive oil, red wine vinegar, basil, garlic and a little salt and pepper.
5. Pour the dressing over the green beans and sprinkle with almonds.
6. Let marinate in the refrigerator for about 1 hour before serving cold.

Busy Moms.... I'm talking to YOU!
I know how hard it is to take care of yourself because the needs of your family is way important than yourself. True but not 100% True.
Not taking care of myself I start feeling exhausted, always so tired, never wanted to do anything, never happy, and being miserable towards my family.
...

When I finally stopped and realized how was I acting towards my family and how I felt about myself, I realized this plan was NOT working. I did not want to be that kind of mom to my family and to myself especially.

When I found this new health journey I realized after just 1 week I was starting to have more energy, feeling better about myself, happier towards my family and losing weight at the sametime.
What I did is to make sure I found time in my day (only 30 minutes a day) that I cold get a short but SUPER effective workout in my already insanely busy schedule.

The REAL DEAL is the way to eat to help me feel better vs worse while watching the scale go down because of it.
My group is full of moms that are all in the same boat.
When MOM feels great, has energy, is fitting into the clothes she wants to and smiles all the the time sounds like a WIN WIN for Mom and the family.
This changed my life and I will make sure it does the same for you. If you're ready to stick with something that WORKS!
Message me for details and lets get you ready for the summer.
WHOSE WITH ME??

Squat Plan

 If you only have time for 1 exercise, a lot of fitness experts will tell you to pick the squat. It’s a real multitasker of a move that strengthens the butt, hips, thighs and core muscles in a way that translates into real-life results.
To do a basic squat, stand with your feet hip-width apart and your arms at your sides or hands on hips. Bend your knees and lower down until your thighs are parallel to the floor, then stand back up....
Once you master the basic squat, you can make them even more effective by moving on to more challenging variations. Modifying the squat works muscle fibers in different ways from different angles. That’s why making even slight changes to the movement can fast-track your progress, getting you that tighter, more toned tush faster than you ever thought possible

Burn More Calories in Less Time with Burpees

 

Burpees are sweet, sweet torture. What other exercise provides a head-to-toe fat-burning workout with zero equipment? The answer is none, at least not to the degree that burpees do.

*They work your entire body.

*You can do them anywhere.

*They’ll get you stronger.

*They boost your endurance (no treadmill necessary).

*They’re a great addition to any workout

•Stand straight, then lower into a squat position with your hands on the floor in front of you.

•Kick your feet back into a push-up position and immediately drop your chest to the floor.

•Bow your chest up as you return your feet back to the squat position as fast as possible.

•Jump up into the air as high as you can.

Tips To Make Grocery Shopping a Easy

1. Do your homework before you ever leave home.
Plan your meals before the trip, and make a grocery list of the items you don’t have on hand. Check out the grocery store circulars and online coupons when planning to take advantage of the week’s best deals. Once you know what you need, list the foods according to type and your store’s layout. For example, most stores have a large produce section, so top your list with the fruits and vegetables you need, then head to the produce area first. Usually, the deli is situated next to the produce aisle, so organize the rest of your shopping list by deli items, fresh seafood and meat, dairy, etc. When health is your top priority, going to the produce aisle first sets the stage for you to fill your cart with fruits and vegetables.
Conversely, you can also decide to shop the middle aisles first for heavier, sturdier staples, and then top off your shopping cart with fresh produce. Using this strategy, you’re forced to be strategic with perishable purchases which, if you are, will save you money and food waste in the long run.

2. Button down your budget.
Purchasing healthy food doesn’t need to break your bank. Here are a few things you can do to not overspend:
•Resist the urge to fill up your cart. Shopping carts have gotten larger in an effort to encourage people to buy more. Stick with your list and buy just what you need.
•Check out the store’s circulars or websites to find the best deals of the week especially on produce, lean meats, wine and healthier, shelf-stable options. Just make sure what is advertised is a sale and not simply an advertisement.
•Go for store-brands versus name-brand items to shave off costs.
•Look for in-season produce whenever possible to get the best price at peak freshness.
•Browse the bulk bins of nuts, trail mixes, grains, and spices. These items are often less expensive option when purchased in bulk and you can buy exactly the amount you need. This is also a good time to buy a small amount of a new item you have been wanting to try.
•Keep your eye on the unit price (think: price per ounce or price per pound) so you can easily figure out the best value.
•Look high and low! The best deals are often located on the top and bottom shelves. The most expensive items are usually on the middle shelves, which are at eye-level and easy to grab.

3. Read labels and ingredient lists.
This is especially important when selecting packaged and processed items, which can contain excess calories, sugar, fat, artificial ingredients, and sodium. Be aware of buzzwords and marketing gimmicks used to reel in buyers. Just because a snack food is labeled as organic, gluten-free, non GMO or healthy doesn’t always mean it is a better option.

4. Strategize against impulse buys.
Sure, you’ve heard that you shouldn’t grocery shop on an empty stomach, and that saying certainly holds true. Going to the store with a full stomach helps to avoid impulse purchases that you might not make if it weren’t for your rumbling tummy. Grocery shop with a list and make a goal to stick to it avoiding aisles you don’t need to go down that may carry tempting and less-than-stellar food choices. Choose a self checkout lane or flip through a magazine when waiting to pay versus standing in line making googly eyes with the candy bars just begging to go home with you. And if you know temptation in the store is going to be too much to handle, add a “Don’t Buy” column on your grocery list as a gentle reminder.

5. Do a gut (and shopping cart) check.
Take a moment before checking out to ask yourself, “Does my grocery cart reflect the way I want my meals to look?” The Dietary Guidelines for Americans recommends a healthy eating pattern dominated by fresh fruits and vegetables, whole grains, lean meats, low-fat dairy, and healthy sources of fat (think: nuts, seeds and oils), while limiting foods high in sugar, salt and trans fat. Does your cart look like that? If it is devoid of colorful produce and heavy on soda and snack foods, you may want to rethink your purchases or take a quick lap around the store to balance what’s missing. You can always put back items you don’t want.

Exercise=>6 Strategies for Staying Fit No Matter What

Here are some practical strategies to stay focused — and motivated — to exercise year-round.

1)The excuse: “I’m too busy to exercise!”
The strategy: Schedule time for workouts.
Just like you would pencil in a conference call or a doctor’s appointment, carve out a block of time in your schedule that’s dedicated to working out. Pop it in your online calendar, and set reminders so it’s harder to ignore. And if you just can’t find a spare moment in your day to train? Don’t beat yourself up. Shoot for two or three solid workouts a week, which will give you some flexibility for when you’re super-swamped.

2)The excuse: “I don’t have it in me to push myself today.”
The strategy: Just do something — anything.
Most avid exercisers will tell you any workout is better than no workout at all. Even if you’re tired, stressed or still getting over that cold, opting to sit out a sweat session will only derail your fitness plans for the future. Staying committed to a regular routine — even if it’s just a 20-minute walk with your dog — will keep you in the workout groove. So slip on some workout gear, lace up those sneakers, and get out and do something. Easy efforts count!

3)The excuse: “I get so bored sometimes.”
The strategy: Mix it up.
We get it: Pounding the pavement for miles at a time or chugging along on the elliptical for an hour aren’t the most exciting activities. Some people have the ability to focus on completing their routine, no matter the workout, while many others need a little more outside stimulation to get it done. If you fall into the latter, find ways to stay entertained while you exercise. Whether it’s listening to season two of “Serial” while you ride the stationary bike or trying out that new Yogalates class at your gym, make your exercise plans more of a variety pack than a strict routine. Remember: Fitness should be fun, not a chore.

4)The excuse: “It’s frustrating when I don’t see any results.”
The strategy: Ignore the scale (for now).
Exercise shouldn’t be just a means to an end. Sure, you want your hard work to amount to something. But if you obsess over the numbers on the scale, then you’re more apt to be anxious about it — and less inclined to keep it up if you think it’s not working. So skip your daily weigh-in for a while, and focus on how you feel after you exercise. Are you energized? Happier? More productive? Focus first on the less aesthetic effects of your workout routine. The physical results will follow.

5)The excuse: “I just can’t find the motivation to exercise.”
The strategy: Get social.
No one’s better at kicking your unmotivated self out the door than a dedicated workout buddy. Accountability is everything when it comes to progress. Find a friend (or a training group), and make standing plans to meet up. Or go virtual: From MyFitnessPal to Facebook to Instagram, you can easily make connections with people around the world who will boost you when you’re feeling blah. So put yourself out there and share your goals or your reservations. Something simple as a supportive comment or a “like” may be just the push you need to get that workout done already.

6)The excuse: “I have too many other commitments.”
The strategy: Put yourself first.
Whether it’s your family, your job or your volunteer work, no doubt you have a pile of priorities that take time and energy away from your fitness plans. But let’s be honest: Your health (and your happiness) should always come first. Striking a balance between exercise and the dozens of other duties you juggle is difficult, but it is doable. Plus, when you’re working out and taking care of yourself, you’ll likely have more energy to dedicate to everyone else.

Italian Turkey Meatball Sandwiches

Italian Turkey Meatball Sandwiches 

ingredients: 

1 pound lean ground turkey (93/7)
1 small yellow onion, finely diced
1 egg
3 cloves garlic, minced
1/4 chopped fresh parsley
20 grinds fresh pepper
1 teaspoon salt
6 ounce ball of fresh mozzarella, grated and divided
1/2 cup panko seasoned breadcrumbs
2 tablespoons tomato paste
4 hoagie buns or soft baguettes
marinara sauce (recipe below)
instructions and directions: 

Heat oven to 375 degrees.
In a large bowl, combine: turkey, onion, egg, garlic, parsley, pepper, salt, 1/2 of the grated mozzarella  bread crumbs and tomato paste. Form mixture into small 1 inch meatballs. Should make about 20-25 depending on the sizes.
Line meatballs on parchment lined baking sheet. Bake 20-25 minutes or until meatballs are cooked through.
Line up hoagies and sprinkle/stuff half of the remaining cheese along the bottom of the bread. Top cheese with two tablespoons of marinara. Line with 4-5 meatballs. Spoon 2-3 more tablespoons of marinara over the meatballs and sprinkle hoagies with remaining cheese.
Bake sandwiches for 2-3 minutes or until cheese has melted.

to make marinara: 
Ingredients: 
1-16 ounce can tomato sauce
2 garlic cloves, minced or 2 teaspoons garlic powder
2 teaspoons dried oregano
2 teaspoons dried parsley
1 teaspoon sea salt
10 grinds fresh pepper or 1 tsp pepper
1/2 teaspoon red pepper flakes
1/4 teaspoon celery salt
Instructions and directions: 
In a medium saucepan over medium heat, combine all ingredients. Let simmer 10-15 minutes.

 

Asian Turkey Meatballs with Lime Dipping Sauce

Ingredients

Meatballs:
• 1/4 cup Panko crumbs
• 1-1/4 lbs (20 ounces) 93% lean ground turkey
• 1 egg
• 1 tablespoon ginger, minced
• 1 clove garlic, minced
• 1/2 teaspoon salt
• 1/4 cup chopped fresh cilantro
• 3 scallions, chopped
• 1 tablespoon low sodium soy sauce
• 2 teaspoons sesame oil

 

Lime Dipping Sauce:
• 4 tablespoons low sodium soy sauce
• 1 teaspoon sesame oil
• 2 tablespoons fresh lime juice
• 2 tablespoons water
• 1 chopped fresh scallion

Instructions

1. Preheat oven to 500°F.
2. Mix ground turkey, panko, egg, salt, scallions, ginger, cilantro, 1 tbsp soy sauce, and 2 tsp oil and mix with your hands until combined well. Shape 1/4 cup meat mixture into a ball and transfer to a baking dish that has been sprayed with cooking spray. Repeat with remaining mixture. Bake until cooked through, about 15 minutes.
3. For the dipping sauce mix together lime juice, water, soy sauce, and remaining 1 teaspoon of oil in a bowl. Add scallions.
4. Transfer meatballs to a serving dish. Stir sauce, then drizzle meatballs with 1 tablespoon sauce.
5. Serve meatballs with remaining sauce, about 1 tbsp per person. You probably won't use all the dipping sauce

The Most Important Meal of the day is BREAKFAST

Breakfast kick-starts your metabolism, helping you burn calories throughout the day. It also gives you the energy you need to get things done and helps you focus at work or at school.
...

Many studies have linked eating breakfast to good health, including better memory and concentration, lower levels of “bad” LDL cholesterol, and lower chances of getting diabetes, heart disease, and being overweight.

Skipping the morning meal can throw off your body’s rhythm of fasting and eating. When you wake up, the blood sugar your body needs to make your muscles and brain work their best is usually low. Breakfast helps replenish it.

If your body doesn’t get that fuel from food, you may feel zapped of energy -- and you'll be more likely to overeat later in the day.

 Breakfast also gives you a chance to get in some vitamins and nutrients from healthy foods like dairy, grains, and fruits. If you don’t eat it, you aren’t likely to get all of the nutrients your body needs.

Many people skip the a.m. meal because they’re rushing to get out the door. That’s a mistake. You need food in your system long before lunchtime. If you don’t eat first thing, you may get so hungry later on that you snack on high-fat, high sugar foods.

Why Carbohydrates Are Important

 Carbohydrates are all about energy and are found in foods like fruits, vegetables, breads, pasta, and dairy products.

 Your body uses these foods to make glucose, which is your body's main energy source. Glucose is a type of sugar that can be used right away for energy or stored away to be used later....

Brown rice
Quinoa
Rolled Oats
Steel Cut Oats
Muesli
Granola (make sure you check the sugar some of them have a lot of sugar)
Barley
Buckwheat
Couscous
Bulgur
Sweet Potato/Yams
Beans
Whole Grain Pasta, Tortilla, Pancakes, Waffles, Bread

 (Carbohydrate-containing foods generally have a combination of two types of carbohydrates: simple and complex.

•Simple carbohydrates: They’re also known as “sugar.” This carbohydrate is made of one sugar or two sugar building blocks connected in a chain. The building blocks can be glucose, fructose and galactose. Because the chains are short, they’re easy to break down, which is why they taste sweet when they hit your tongue. Foods high in simple carbohydrates include sweeteners (table sugar, syrup, honey), candies, jellies and jams, fruits, beans and refined flour.

•Complex carbohydrates: Complex carbs can be either “starch” or “fiber.” This carbohydrate is made of three or more sugars connected in a chain. They use the same sugar building blocks as simple carbs, but the chains are longer and take more time to break down, which is why they don’t taste as sweet. Foods high in complex carbohydrates include bread, rice, pasta, beans, whole grains and vegetables.

Just looking at a nutrition label, you’ll see “dietary fiber” and “sugar” listed under “total carbohydrates,” but do you ever wonder why the grams never add up? “Total carbohydrate” includes all the types of carbohydrates: sugar, fiber and starch. Sugar and fiber get a starring role on the nutrition label because we care about them. However, starch doesn’t, so if you want to figure out how much starch a food contains, you have to do some math.

 Here’s the formula in case you’re interested:
total starch (grams) = total carbohydrate (g) – dietary fiber (g) – sugar (g))

Good Fats and Bad Fats

 The answer for a healthy diet isn’t to cut out the fat—it’s to replace bad fats with the good ones that promote health and well-being.

Here are some Good Fats

Monounsaturated fat
• Avocados
• Olives
• Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
• Natural peanut butter (containing just peanuts and salt)

Polyunsaturated fat
• Walnuts
• Sunflower, sesame, and pumpkin seeds
• Flaxseed
• Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
• Non-GMO sources of soymilk and tofu

Fish: the best source of omega-3s
• Salmon (especially wild-caught king and sockeye)
• Herring
• Mackerel
• Anchovies
• Oysters
• Sardines
• Pole and line-caught tuna
• Lake trout

Vegetarian sources of omega-3s
• Algae such as seaweed (high in EPA and DHA)
• Fish oil or algae supplements
• Walnuts
• Flaxseed
• Brussels Sprouts
• Kale
• Spinach
• Parsley

Bad Fats
Trans fat
• Commercially-baked goods (cookies, crackers, cakes, muffins, pie crusts, pizza dough, breads like hamburger buns)
• Packaged snack foods (crackers, microwave popcorn, chips, candy)
• Solid fats (stick margarine, vegetable shortening)
• Fried foods (French fries, fried chicken, chicken nuggets, breaded fish, hard taco shells)
• Pre-mixed products (cake mix, pancake, chocolate milk)
• Anything with “partially hydrogenated” oil listed in the ingredients

Sweet Potato Egg Cups

Ingredients:
Nonstick cooking spray
3 medium sweet potatoes, shredded
3 tsp. olive oil, divided use
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
1 medium onion, chopped
1 cup broccoli florets, chopped
12 large eggs
¼ cup shredded cheddar cheese

Preparation:
1. Preheat oven to 375° F.
2. Lightly coat a twelve-cup muffin tin with spray. Set aside.
3. Squeeze moisture from sweet potatoes using a clean kitchen towel.
4. Combine sweet potatoes and 2 tsp. oil. Season with salt and pepper if desired. Divide evenly between prepared muffin cups; press sweet potato mixture into bottom and sides of muffin cups. Bake for 14 to 16 minutes, or until edges are golden brown. Set aside.
5. Heat remaining 1 tsp. oil in medium nonstick skillet over medium-high heat.
6. Add onions and broccoli; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent. Remove from heat. Set aside.
7. Place eggs in a large bowl; whisk to blend.
8. Add onion mixture; mix well.
9. Evenly pour egg mixture into muffin cups. Evenly sprinkle with cheese.
10. Bake for 15 to 18 minutes, or until a toothpick inserted into the center of cups comes out clean.

Spinach & Tomato Frittata

Ingredients

• 6 large eggs
• 1/4 cup skim (1%) milk
• 1/4 teaspoon salt
• 1/4 teaspoon coarsely ground black pepper, divided
• 1 teaspoon olive oil
• 1/2 small red onion, halved and thinly sliced
• 1 (5-ounce) container spinach leaves
• 12 cherry tomatoes cherry tomatoes, halved
• 1/4 cup shredded part-skim mozzarella cheese

Directions
Place oven rack in upper third of oven, about 10 inches away from heat; preheat broiler.
Whisk together eggs, milk, salt, and 1/8 teaspoon pepper. Set aside.
Heat oil in a 10-inch ovenproof nonstick skillet (such as cast iron) over medium heat. Add onion and cook, stirring often, 3 or until tender. Stir in spinach; cover and cook, tossing occasionally with tongs, 2 minutes or until wilted.
Pour egg mixture over spinach mixture. Fold gently with a rubber spatula to combine. Sprinkle top with tomatoes. Cook over medium heat for 4 minutes or until edges begin to set and bottom is cooked. Place in oven.
Broil 3 minutes until frittata is golden brown and center is set.  Remove from oven; sprinkle with mozzarella cheese and remaining 1/8 teaspoon pepper. Broil 1 minute or until cheese melts.
Cut into 6 (3 1/2-inch) wedges (remember handle will be hot when serving). Serve immediately.

Zesty Shrimp Lettuce Wraps

Ingredients

• 3/4 pound cooked, peeled and deveined small or medium shrimp
• 1 large  carrot, peeled and shaved with vegetable peeler or grated
• 1 small yellow bell pepper, finely chopped
• 1/2 cup rinsed and drained no-salt-added canned black beans (certified gluten-free if necessary)
• 1/4 cup  fresh cilantro leaves
• 1/2 teaspoon grated lime rind
• 1/4 cup fresh lime juice
• 1 tablespoon extra virgin olive oil
• 1/2 teaspoon ground cumin
• 1/4 teaspoon salt
• 12 to 24 large  Boston or butter lettuce leaves, rinsed and patted dry*

Directions
Combine all ingredients except lettuce in a medium bowl. (Mixture may be chilled until ready to serve.) Spoon 1/3 cup shrimp salad into each lettuce leaf. Serve immediately.
* If lettuce leaves are small, stack two together before filling.

Chicken & Brown Rice Bowl

Ingredients

• 1/2 cup uncooked brown rice
• 24 ounces uncooked, boneless, skinless chicken breast
• Dash salt
• Dash pepper
• 2 teaspoons + 2 tablespoons olive oil, divided
• 1 tablespoon honey
• 3 tablespoons lemon juice (about 1 medium lemon)
• 1 teaspoon Dijon mustard
• 3/4 cup chopped celery (about 2 stalks)
• 1/2 cup diced onion (about ½ small onion)
• 1 1/2 cups frozen peas and carrots, thawed
• 1/4 cup chopped basil

Directions
Cook brown rice according to package directions.
To grill chicken, preheat grill to high. Place chicken breasts between two pieces of wax paper and, using a meat mallet, pound to 1/2-inch thickness. Season chicken breasts with salt and pepper, and lightly rub with 2 teaspoons olive oil. To prevent sticking, lightly oil the grill grate before adding chicken. Cook chicken until firm to the touch, about 2-3 minutes per side. (Alternatively, you may bake or cook chicken in a skillet on the stovetop until firm and opaque throughout.)
In a large bowl, whisk together remaining 2 tablespoons olive oil, honey, lemon juice and Dijon mustard. Add celery, onion, peas and carrots, and brown rice; toss to coat. Divide rice mixture into 4 servings (about 3/4 cups rice mixture or 137 grams each). Top each with about 4 ounces grilled chicken. Leftovers will keep in the refrigerator for up to 5 days

Blueberry Oat Muffin

Ingredients

• 1 cup and plus1 tablespoon almond flour
• 1 cup  old-fashioned rolled oats
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 1 large egg
• 1 cup plain Greek yogurt
• 1/4 cup honey
• 2 tablespoons coconut palm sugar (optional)
• 1/4 cup unsweetened almond milk
• 2 teaspoons vanilla extract
• 1 cup blueberries, frozen or fresh

Directions
Preheat oven to 350°F (176°C), and prepare a muffin pan by coating the cups with cooking spray or greasing them with oil. Set aside.
In a large mixing bowl, combine 1 cup of the  flour with the oats, baking powder, baking soda, cinnamon and salt. Set aside.
In a separate bowl, beat the egg until it becomes slightly frothy. Whisk in the yogurt, honey, sugar, almond milk and vanilla, mixing until well-combined.
Add the wet ingredients to the dry ingredients, mixing gently until just combined. Toss the blueberries with 1 tablespoon of flour to prevent them from bleeding or sinking to the bottom of the muffins, and fold them into the batter.
Divide the batter evenly among the 12 muffin cups, filling almost to the top. Add a sprinkle of coconut sugar, if desired.
Bake for 20–22 minutes, or until the tops of the muffins are firm to the touch and a toothpick inserted into the center comes out clean. Allow the muffins to cool in the pan for about 5 minutes before transferring them to a wire rack to cool completely.
Store in an airtight container at room temperature for up to 5 days, or freeze for up to 3 months.

Eating out is both fun and sociable. here are some helpful tips to help you stick to your health goals

1. Read the Menu Before You Go
2. Have a Healthy Snack Before You Arrive
3. Drink Water Before and During Your Meal
4. Check How Food is Cooked and Prepared: Look for food that has been steamed, grilled, roasted or poached. In general, these cooking methods equate to less fat and therefore fewer calories.
5. Try Eating Your Meal Mindfully=Mindful eating means making conscious choices about what you consume and giving your full attention to the eating process.
6. Order Your Meal Before Everyone Else=Other people can influence our decisions without us really noticing.
7. Order Two Appetizers Instead of a Main
8. Slow Down and Chew Thoroughly
9. Have a Cup of Coffee or Tea Instead of Dessert
10. Avoid All-You-Can-Eat Buffets
11. Ask to Make A Healthy Swap
12. Ask for Sauces or Dressings on the Side
13. Skip the Pre-Dinner Bread Basket
14. Order a Soup or a Salad to Start=Having a soup or a salad before your main course can stop you from eating too much
15. Share with Someone Else (or Order a Half Portion)
16. Avoid Sugar-Sweetened Drinks
17. Go for Tomato-Based Sauces Over Creamy Ones
18. Watch Out For Health Claims=Dietary labels can find their way onto restaurant menus. You might see a meal highlighted as “paleo,” “gluten-free” or “sugar-free.”
19. Think About Your Whole Diet=There will be times when you want to eat your favorite food for pleasure and not worry about whether it is healthy or not.
20. Choose Small Measures of Alcohol and Low-Calorie Mixers or none (sorry)