T25 Alpha Phase

So starting a new program I always get mixed emotions- i will miss Chalean with Turbofire but am excited to start with Shaun T :)

I started my journey of T25 October 1st. The first phase of the program is called Alpha Phase. As Shaun T calls it- it is labeled as your foundation of moves and the basics of the program.

With the Alpha Phase I have lost 7 pounds!  25 minutes a day for 5 weeks and lost 7 pounds! I really didn't think the 25 minutes a day would do much for me but is just equally beneficial as the hour long workouts! LOVE IT.

Here are my results:

Curious about Beachbody

Wonder what beachbody can do for you?

Want FREE support from a coach?

How and where do you get started?

Join me FREE LIVE through a WEBINAR to explain the program and concepts behind Team Beachbody!

Private message me on facebook https://www.facebook.com/betsy.tedesco or via email at:

betsyboo21@gmail.com 

for the link to join the WEBINAR

Struggles and how to overcome

Being true to myself and others reading this- yes I struggle- ALMOST everyday.

Whether with getting out of my warm bed to get moving with my workouts before my entire day.

Whether resisting the yummy cinnamon buns, donuts, breakfast sandwiches at work.

Whether making sure I drink at least 3 liters of water everyday.

Steering clear of the potato chips, OREO cookies, HALLOWEEN candy, and yes- cookies.

I find myself always remembering my purpose. Yes- I AM HUMAN- and yes I can have all the listed above once in a while. But- not like I used to eat. 

Before I ate almost 3000 calories a day, and I can't even imagine how dehydrated I was from the lack of nutritional drinks like water. Lack of sleep, lack of motivation, depression and anger- I was a huge MESS!

With Halloween coming I know I am going to be tempted again. Then my birthday. And then Thanksgiving and Christmas. But one thing I come back to is to keeping moving in that positive way.

Here is my equation of happiness/success. 

Time for me everyday (time with by Beachbody Workout DVD's)+ eating and drinking with a purpose (thinking before eating) + SLEEP (atleast 7 hours if possible) = happiness and success

It is amazing to me where I was in my life. Spiraling out of control. 

NOT ME- NOT THIS TIME!

2013 will be a great year and will be ending on an even better foot!!!

Fears

What fears do you have? Have you ever told anyone? Have you ever encountered them? Have you ever tried to tackle them to make them not fears anymore?

Today- I tackled one of my fears. I am not going to lie, I almost cancelled and didn't go, but I went. The entire car drive I felt like I was going to puke. Before we got started I felt like I needed to run to the bathroom. But- instead- I told myself I have made it this far (deciding to go, drive, got to my location, now I HAVE TO DO IT!).

What I am referring to is my fear of working out in front of others. I have never done so and to some it may seem silly- but I was fearful of failing and looking silly.

So- Today- I jumped feet first and did it! 

Joel Freeman and Jericho from LES MILLS PUMP came to Pittsburgh for a TeamBeachbody event in Greentree. So- like Betsy fashion- I mentally prepped myself last night, laid my clothes out, set three alarms, and was ready to do this!

I had never done a BODY COMBAT workout before so I didn't know what to expect. I have done other versions of Beachbody and actually thought of doing this after my current program of T25. After today- YOU BET I am going to do this workout!

I wore my heart rate monitor just to see how I could push myself. Also- working out next to my coach was yes intimidating(sorry Mel) but also encouraging! I wanted to prove to myself OVERALL that I could do this.

So throughout the entire workout I smiled. I was so proud of myself for trying it and really kicking and punching as hard as I could. Even did some jumping kicks! Say WHAT?!?!?!

1 hour of COMBAT= 643 calories
10 minutes of Stretch/stability= 73 calories

And then we were able to have a Q and A session with them! Awesome to hear their "WHY" and background and how it got them to today. Then Joel challenged Jericho to show off her dance moves.

SO a free dance session- did about 20 minutes- forgot to turn on my heart rate monitor cause I was having so much fun!

All in all---my lesson today is----

GOAL ACHIEVEMENT and RESULTS are just on the other side of your fears! 

So- don't let that bad self talk in your head win----

GO FOR IT! 

Shamrock Shakeology

Shamrock Shakeology!

If you are a fan of Shamrock Shakes by McDonalds---you will love this healthier option that you can make for yourself ALL YEAR ROUND!

Ingredients:

• 8 oz Skim, Rice, Almond or Soy Milk
• 4 oz ice and water
• splash of peppermint extract or some mint water
• 1 tsp all natural pb
• 2 tbsp vanilla sugar free instant pudding mix
• 1 packet of Greenberry Shakeology
• Blend and enjoy!!!

Want more?

So after getting on the scale this morning and realizing that I have hit 45 pounds lost and the fact that my clothes look weird on me- it hit me! I have done this small accomplishment!! I can actually shop for clothes that I want rather than have to sacrifice simply because of the size.

But that is not what I am focused on. Clothes or numbers on the scale are nice victories but my true victory is achieving a healthier lifestyle. No I didn't spend lots of money on it, I stopped putting stress related food/drink into my mouth, and have found simple peace by taking care of myself.

I did have every excuse in the book in the beginning- don't have the time, can't afford it, I don't think I can do that type of exercise.....etc...... But one day with the little push from one of my FRIENDS :) I jumped into this journey and I am so glad I did. I didn't have to start a second job to afford this simple program and lifestyle. I am actually saving money by planning and eating healthier. Because of that I have money now to pay off some debt and money to spend on fun things for my little Abby.

Proud to say that someone said the other day to me----"wow, you look different than I first met you, and that was like 2 months ago!".  I have become very humbled but also very assertive with my new self.

I have found saying "thank you, I'm a work in progress"- most people get it! But, as with anything in life, there are critics.

Yes- I have lost some friends on this journey. But in my mind- they weren't real friends. Friends celebrate with you- not turn on you in your time of happiness of self victory.
But more importantly- I have gained some pretty awesome friends. Friends that support me in every situation- good and not so good. They celebrate with me, we make sure each other is ok, and we don't let life get in-front of us- we always but U-S first!

45 pounds- that is almost 2 of my little Abby's in weight that I have shed off of me. WOW. That is a lot that I was carrying around simply because I didn't take care of myself.

Are you taking care of yourself? Are you feeding your body with the healthy food it is asking for for fuel? Do you get your heart rate going everyday to get your metabolism going? Do you drink water? Yes- simple, FREE, WATER!

If you are interested in becoming a more healthy individual- I would love to help you.
I can promise you two things: IT DOESN'T HAPPEN OVER NIGHT or OVER ONE WEEK and if you make some small changes in your decisions everyday-YOU WILL SEE RESULTS!

contact me: betsyboo21@gmail.com or private message me on Facebook

Shout Out to my First Challengers! Day 30 Results!

I need to SHOUT OUT TO my challengers! 30 day results are in!

Jess has lost 16 pounds and LOOKS AMAZING! 

Nicole has lost over 11 pounds and 4 inches and looks AMAZING! 

So proud of you girls! 

Can't wait to see what day 60 and 90 will bring! YOU ARE ALL KILLING IT! 

What's in 90 days?

Are you thinking about taking a 90 day challenge? 

What is in 90 days? 

My November Challenge will be tackling Thanksgiving, Black Friday, December Cookie Parties, Christmas Parties, Christmas, New Years, alcohol, wine, parties, and temptations everywhere!! 

90 Days will take us through 6 paychecks, end of Steelers Football Season and playoffs, 42 Penguins Games, and lead us up to Valentines Day.

Truly this is the hardest time of the year for me due to temptations, sugar, alcohol, parties, and STRESS! 

Not this year- not this time! 

Will you join me? Only have 3 spots left! Deadline to register is November 2nd!

Quit being a TURKEY!

Quit being a Turkey! 

Want to improve your habits? Want amazing support through a closed online group of people looking for the same goals? Want to be able to transform yourself for the holidays and new year? I am offering FREE support to help you reach your health, nutrition, and fitness goals. Message me for more info. Group Starts November 4th!

Meal Plan Template

Meal Plan #3

Meal Plan #2

Meal Plan #1

Reflection

So after the past couple weeks I have had some true time to reflect on where I was, where I am, and where I am going.  I am happy to say that I haven't felt this great in a long time.

Moments of happiness are not comparative to daily happiness. I have surrounded myself with good things, good habits, and great people!

I have been so blessed to be able to take the time, energy, and motivation to do this for me. Because, ultimately, at the end of the day if I am not good as a person- how can anything I am involved with be a good product of me?

I find that I am not as stressed- even if I have moments of stress I take it out with a good workout/walk/ or run and it relieves almost all of the stress.

I find that I am sleeping every night throughout the night and not needing any aids to help me sleep.

I find that I have more confidence in myself, my job, my schooling, and overall everything I do.

I find that life has a bigger, greater meaning now and I actually get it!

I find throughout this crazy journey that I have found that only a few things matter- FAITH, FAMILY, FRIENDS, FITNESS, and FOR ME. If you include all of these things into your day- I GUARANTEE you will have an outstanding day.

Don't let your imperfections and weaknesses define you- let them inspire you and challenge you!

My TurboFire Transformation

Where to start?
I considered myself to be an active person most of my life. Was involved in activities with school, volunteered as a Firefighter, was involved as a Pre-Hospital Registered Nurse, and worked full time as an Emergency Room Nurse. Was able to obtain my Bachelors Degree on my own in 16 months, got married, obtained my Masters Degree, and of course life got away from me.

However, I let stress and life get in front of me. I used stress, lack of sleep, and lack of self confidence as my excuse. I would feed that excuse with fried food, pop, and any other junk I could find to eat. And it was a never ending potent cycle. Stressed, eat junk, lack sleep, felt horrible, and repeat. I was proud of my job, my schooling, my home, and my achievements but something was missing.

I wanted to be a mom in the worst way! I got my education out of the way, worked the high demanding jobs, fought fires, and saved lives. But I was still starving to be a mom. The moment my husband and I decided it was right- we found out after a year that something was wrong. I was diagnosed with infertility caused by PCOS- and a main contributor to this was my weight. I was my heaviest ever. I had gained almost 30 pounds in that year of trying to become pregnant. My life was out of control!

After treatments we discovered we were pregnant November 2010. SO EXCITED! I remember reading that test in my home bathroom- and it put me into full tears of excitement!  ONE OF THE BEST MOMENTS EVER!

5 months into the pregnancy I had a very traumatic event happen to my husband and I. Opened my eyes to faith, family, and marriage covenant. There was nothing glorious about it but we made it through it- I knew I had to- I had a little life that I have fought for in my belly- and we needed to make a good world for her.

July 2011 Abigail Susan was born. THIS WAS THE BEST MOMENT EVER! The first time seeing her, hearing her, smelling her, touching her, and kissing her. Was in love all over again and only a parent can understand this love. She made me realize that life is precious and that we must appreciate all that it gives us- good and not so good. Push through it and it will be worth it.

6 months after I had Abby I realized that I couldn't keep up. I was so tired, couldn't carry much because I was so short of breath, and none of my clothes would fit- even the pregnancy clothes were getting tight. Again- letting stress and life get in front of me.

That is when I found Team BeachBody. It has forever changed my life. Here is my Story:

http://youtu.be/eVrR7PDgj0c

Live it!

Abs.....

Want to start your journey but not ready for exercise?

Want to start your journey of health and fitness but not ready for the fitness part yet?

I am starting a 7 day Shred group. 

What do you get from it? 

You will have a supply of Shakeology, have support with meal and nutrition planning, and support from a closed facebook group of people searching the same goals!

Shakeology Starter Packet- $19.95 +s/h  

Group Starts October 21st!

Deadline to sign up October 14th!

Message me for more information!

Speed 1.0 Day 1

What will your outcome be?

T25 day 2

Repeated day 1. Had a hard time with shoes on yesterday!

So today I did the Alpha Cardio 25 minutes without footwear and loved it!

Are you ready to join an amazing group of people that have the same goals as you?

On FIRE on FRIDAY!

Today was my last Cardio workouts through the Turbofire 12 week Challenge. 

NICE LONG STRETCH tomorrow!

Happy Friday everyone!

Fabulously Fit For Fall- will you be?

Want to try Shakeology for a couple dollars?

Easy grab and go snack

Granny Smith Apple

Emerald 100 Calorie Pack Almonds

Snack under 200 calories

Snickerdoodle

Snickerdoodle Shakeology

Scoop of Vanilla Shakeology
8 oz almond milk- unsweetened
2 tsp cinnamon
1 tsp natural peanut butter
1 tsp vanilla extract
1 tsp agave nectar

Apple in the Tropics

Apple in the Tropics Strawberry Shakeology

Scoop of Strawberry Shakeology
8oz almond milk- unsweetened
1/4 cup unsweetened/sugar free applesauce

Fresca

Fresca Strawberry Shakeology

Scoop of Strawberry Shakeology
8 oz almond milk- unsweetened
1 cup watermelon chunks
1/2 cup pineapple chunks

Carrot Cake

Strawberry Shakeology Carrot Cake

Scoop of Strawberry Shakeology
8 oz almond milk- unsweetened
1/2 cup steamed soft carrots
1 Tbsp almond butter
1/8 tsp cinnamon

Almond Nutter

Almond Nutter Strawberry Shakeology

Scoop of Strawberry Shakeology
8oz Almond Milk- unsweetened
1 Tbsp natural peanut butter

Chocolate Peanut Butter Cup

Chocolate Peanut Butter Cup

Scoop of Chocolate Shakeology
8oz Almond Milk- unsweetened
1Tbsp Natural Peanut Butter

Maple Banana

Shakeology- Chocolate Maple Banana

Scoop of Chocolate Shakeology
8oz almond milk- unsweetened
1 medium banana
2 tsp. maple syrup
1/2 tsp cinnamon

Chocolate- Covered Strawberry

Shakeology-Chocolate Covered Strawberry

Chocolate Shakeology Scoop
8oz of almond milk-unsweetened
1/2 cup of strawberries

Shakeology- Chocolate PB and J

Shakeology Chocolate PB and J

Chocolate Shakeology Scoop
4-8oz Almond Milk- Unsweetened
1 tsp. natural peanut butter
1/2 cup of raspberries

Citrus Vinaigrette

Citrus Vinaigrette
Makes 4 servings/ 2 Tbsp each

3 Tbsp fresh 100% orange juice
2 Tbsp fresh lemon juice
1/2 tsp raw honey
2 tsp dijon mustard
3 Tbsp extra virgin olive oil

Combine orange juice, lemon juice, and honey in medium bowl; whisk to blend
Stir in mustard; mix well
Slowly add oil while whisking; mix well

store leftover dressing in covered container in the refrigerator

Nutritional Info: Per serving: Calories 72  Fat: 7g  Saturated Fat: 1g   Cholesterol: 0mg  Sodium: 60mg  Carbs: 3g  Fiber: 0g  Sugar: 2g  Protein: 0g

Balsamic Vinaigrette

Makes 4 servings/ 2TBSP each

3 Tbsp balsamic vinegar
2 Tbsp fresh lemon juice
1/2 tsp raw honey
1 tsp dijon mustard
3 Tbsp Extra Virgin Olive Oil

Combine vinegar, lemon juice, and honey in medium bowl; whisk to blend
Stir in Mustard, mix well
Slowly add oil while whisking, mix well

Store in covered container in the refrigerator.

Nutritional: (per serving) Calories: 99  Fat: 10g  Saturated Fat: 1g Cholesterol: 0mg Sodium: 34mg  Carbs: 3g  Fiber: 0g  Sugar: 1g  Protein: 0g

Only thing that's pretty...

Do you have 30 minutes for yourself a day? YOU DESERVE YOU TIME!

Monday again!

Be Great!

Creamy Garlic Dressing

Creamy Garlic Dressing

There is nothing like enjoying your salad and knowing that you aren't ruining it by the dressing you put on top.

This is quick and easy to make!  Trust me!

Ingredients:
1/2 cup extra virgin olive oil
1/4 cup apple cider vinegar
3 to 5 cloves garlic, crushed
3 tbsp fresh lemon juice
2 tbsp chopped fresh parsley
1 tsp. Himalayan salt
1/2 tsp Dijon Mustard
1 tbsp unfiltered honey or raw agave nectar

Place all ingredients in blender and blend on medium high for 30 seconds or until well mixed.  Store in airtight container in refrigerator.  If dressing solidifies when cold, let sit at room temperature until liquid.  Makes 8 to 10 servings.

Crock Pot Ziti with Chicken

Clean Crock Pot Ziti

     Quick note- when you are trying to lose weight I would not eat pasta or dairy meals like this more than once a week!  Yes it is on the healthier side but it still packs quite a few calories and carbs with the cheese, cottage cheese and pasta!  Mind your portion sizes and you will be just fine!  You can also pair it with a nice side salad with low fat balsamic vinaigrette dressing!

Crockpot Ziti bake

Ingredients •1 (1 lb. 7.8 oz.) jar marinara (no sugar added) look for sauce with the fewest ingredients.
•3 cups penne shells (whole grain, dry)
•2 cups fat free cottage cheese
•2 cups skim mozzarella cheese, shredded
•1 large zucchini (1/4” slices)
•1 tablespoon fresh oregano (finely chopped)
•1 tablespoon fresh basil (finely chopped)
•1/4 teaspoon black pepper

Directions
1.In a large mixing bowl combine cottage cheese, mozzarella, oregano, basil and black pepper. In the Crock Pot, spoon 1/4 of marinara onto the bottom, add 1 cup penne shells, 1/3 of zucchini slices and top with 1 cup cheese mixture. Repeat until you have 3 layers. Top off with the remaining marinara and lastly, cheese.

2.Note: Keep penne shells and cheese away from the edges by about 1”. Pasta tends to get hard and cheese burns if allowed to touch the sides while cooking.

3.Cover and cook on low for approximately 2 hours or until penne noodles are Al Dente (firm but not hard). Not all crock pots cook the same so be sure that the penne is done before serving. The cook time is recommended based on the crock pot used when preparing this recipe. Allow to cool for 15 minutes before serving.

4.Tip: If you prefer your ziti a little more on the thick side, allow to cook an additional 30 minutes to 1 hour.

5.  I added chicken to this meal by boiling 4 chicken breasts until just cooked and then cutting up into chunks and layering with the pasta.  That way I got my serving of protein.

Nutritional Content: (Makes 13 servings)

Serving Size: 3/4 cup Calories: 168 Total Fat: 8 g Saturated Fat: 4 g Trans Fat: 0 Cholesterol: 21 mg Sodium: 476 mg Carbohydrates: 25 g Sugars: 4 g Dietary Fiber: 2 g Protein: 15 g

Sunday Funday!

Sunday Ritual- clean, laundry, food prep, prep my week of workouts/food.

Happy Sunday Everyone!

Goal achieved!

Major goal achieved this week! 

Dropped two almost three jeans sizes! 

AMAZING! :)

GARLIC & LEMON CHICKEN W/GREEN BEANS & RED POTATOES

GARLIC & LEMON CHICKEN W/GREEN BEANS & RED POTATOES

INGREDIENTS
6 tablespoons extra virgin olive oil
2 lemons, 1 thinly sliced, 1 juiced
4 cloves garlic, minced
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
3/4 pound trimmed green beans
8 small red potatoes, quartered
4 chicken breasts (bones left in, with skin, about 3 1/4 pounds)

DIRECTIONS
Preheat oven to 400°F. Coat a large baking dish or cast-iron skillet with 1 tablespoon of the olive oil. Arrange the lemon slices in a single layer in the bottom of the dish or skillet.

In a large bowl, combine the remaining oil, lemon juice, garlic, salt, and pepper; add the green beans and toss to coat. Using a slotted spoon or tongs, remove the green beans and arrange them on top of the lemon slices. Add the potatoes to the same olive-oil mixture and toss to coat. Using a slotted spoon or tongs, arrange the potatoes along the inside edge of the dish or skillet on top of the green beans. Place the chicken in the same bowl with the olive-oil mixture and coat thoroughly. Place the chicken, skin-side up, in the dish or skillet. Pour any of the remaining olive-oil mixture over the chicken.

Roast for 50 minutes. Remove the chicken from the dish or skillet. Place the beans and potatoes back in oven for 10 minutes more or until the potatoes are tender. Place a chicken breast on each of 4 serving plates; divide the green beans and potatoes equally. Serve warm.

Are you ready to kill this week?!?!?!

Monday Morning Mayhem!

Happy Monday Everyone! I don't even feel like I had a weekend because I really didn't. Started school Friday-Sunday so only really a few hours with my family. But- today starts a new week and I got up at 5:15am, put on my workout clothes, went to the basement, and pressed play. Since I missed my workout yesterday I decided to do another workout this am (on top of what I had scheduled). So I did FIRE 30- 30 minutes of cardio and 2 fire drills!  Then I took a few moments and did HIIT 15. HIIT 15 is 15 minutes of High Intensity Interval Training. You do 3 drills and repeat 3 times. The drills are less than 1 minute and you PUSH AS HARD AS YOU CAN. Total this am I burned 523 calories! I FEEL ALIVE! :)

Are you ready for a CHANGE?

Busy Saturday!

So- yes- for a Saturday- I HAVE a very BUSY DAY!

Planning ahead- I know I needed to get moving before heading off to school for the day.

I didn't work out yesterday morning before school orientation and could tell that I didn't work out all day. I couldn't stay concentrated and felt sluggish when I got home!

So this AM- Alarm set for 5am---took 10 minutes to talk myself out of getting out of bed---it was cold this morning and felt good to stay under the covers. BUT- I GOT UP, Washed my face, Put on my workout clothes, and headed to the basement.

Push play- did my favorite workout- FIRE 30--yes- 30 minutes---that is all it takes and I love it!

Now- off to school and then after school headed to an sweet little boys birthday party! I can't wait! Today is going to be FUN! :) Enjoy your Saturday!

Turbo Fire Chili

Turbo Fire Chili

 It is absolutely delicious and you can make it in the crock pot!

Ingredients
1 lb. lean ground turkey
½ cup diced tomatoes

8 oz. whole kernel corn, canned
½ onion, diced
2 cloves garlic
8 oz. black beans, canned
8 oz. pinto, chili, or kidney beans canned
1 tbsp tomato paste
1 package Lawry’s chili seasoning
4 oz. low-fat shredded cheddar cheese (optional)

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

Rice Cake and PB

Another quick snack includes Rice Cakes and PB

2 Unsalted Rice Cakes
I buy the JIF Natural Peanut Butter to go cups

Enough for a lite morning or afternoon snack!

Quick Celery Snack

Need a quick snack?

1 celery stalk cut into 4-5 pieces
Natural PB- I buy the JIF to go packs because then the portion is already figured out for me!

ENJOY!

Rosemary Pork Tenderloin, Sweet Potato Fries, and Asparagus

Rosemary Pork Tenderloin, Sweet Potato Fries & Asparagus

Pork

• 18 oz pork tenderloin
• 2 cloves of garlic
• 2 tsp dried rosemary
• 1/2 tsp salt
• 1/2 tsp pepper

Mix garlic, rosemary, salt and pepper together and coat tenderloin well with the mixture.  Bake covered in foil at 350 degrees until the center temperature reaches 160 degrees.

Sweet Potatoes

• 2 medium sweet potatoes
• 2 tbsp olive oil

• 2 tsp taco seasoning

Puncture sweet potatoes a couple of times with a knife and microwave for about 5 to 8 minutes, until sweet potatoes are soft but not fully cooked.  Let cool (while pork cooks) and then slice into french-fry like portions.  Mix olive oil and taco seasoning together well.  Put sweet potato slices into a gallon size zip lock bag and pour taco seasoning mix over it.  Shake until fries are coated.  Place fries onto a foil-covered baking sheet.

Once pork has reached 160 degrees, remove it and leave covered.  Turn oven to 425 degrees and put fries in.  At this point, start the asparagus (either use a steamer or place them in shallow water in a frying pan and boil).
Remove fries from oven when they appear to be getting crispy (about 15 minutes).  Slice pork and serve!

Mexican Lasagna

Mexican Lasagna

  It's definitely not the cleanest meal out there but it is a special treat.

Ingredients:

• 1lb lean ground turkey
• 1 cup of shredded cheddar cheese (low fat)
• 1 cup of cottage cheese
• 1 cup of clean salsa
• 1/2 cup of black beans
• 1 small onion, chopped
• 1 tbsp taco seasoning
• 4 low carb whole wheat tortillas, cut into strips (I like the santa fe wraps from costco)

1. Preheat over to 400 degrees.
2. In a skillet pan sprayed with nonstick spray, cook the ground turkey and onion until brown.  Once cooked turn to low and add salsa, black beans and taco seasoning and mix together.  Set aside
3. In a bowl, combine 3/4 cup of the cheddar cheese and the cup of cottage cheese.
4. In a baking dish sprayed with nonstick spray, line the pan with 1/2 of the tortilla strips.  Scoop 1/2 of the meat mixture on top and spread out, covering the tortillas.  Then add 1/2 of the cheese mix on top of the meat and spread.  Repeat the layers again with remaining strips, meat, and cottage cheese.  Top with remaining cheese.
5. Cover and bake for 40 minutes and enjoy!  Makes 4 servings at 350 calories each.

Chicken Fajita Burritos

Chicken Fajita Burritos

Ingredients

18 ounces chicken, cut into small chunks

1/4 packet fajita seasoning mix

1/2 red bell pepper

2 cloves garlic

Mushrooms

Several slices of white onion (you decide how much)

2 whole-wheat tortillas

Guacamole: 1 avocado, 1/2 medium tomato chopped, chopped red onion, a few shakes of sea salt.

Salsa

Preparation:

Sprinkle chicken with salt and some fajita mix and cook in skillet. 

In a separate skillet, saute garlic, bell peppers, onion and mushrooms (use a small amount of olive oil if necessary). 

Meanwhile, prepare guacamole (mix all ingredients above). 

When vegetables are fully cooked, mix a small amount of fajita mix with 1/4 cup water and pour over vegetables. Increase heat and boil off the water.

Heat tortillas on a clean skillet over medium-high heat for 15 seconds per side. 

Add ingredients on top of the tortilla and attempt to form a burrito and enjoy!

Mini Pita Pizzas

Mini Pita Pizzas

I love pizza! Its yummy and quick.  

This is a healthy and easy way to satisfy those cravings without all the grease and fat.

Ingredients:

• 100% Whole Wheat Mini Pitas
• Olive or Grape seed oil
• Shredded Part Skim Mozzarella Cheese
• Natural Pizza Sauce
• Add veggies that you love, I have used sauteed mushrooms, garlic, red onions, fresh tomatoes and basil.  You can also experiment with sliced chicken, ground turkey ect.

Arrange pitas on a cookie sheet and lightly brush with oil.  

Top with pizza sauce, veggies and mozzarella.  

Bake until cheese is melted (about 7mins at 350degrees).  

Enjoy as an appetizer, snack or meal!

Parmesan Crusted Pork Chops

Parmesan Crusted Pork Chops

 ENJOY!!!

Ingredients:  

• 3/4 c parmesan cheese
• 1/4 tsp basil leaves
• 1/4 tsp garlic powder
• 1/4 tsp dried oregano
• 1 dash black pepper
• 1/4 tsp thyme leaves
• 1/4 cup dijon mustard
• 2 tbsp olive oil
• 2 lbs pork chops

Directions:

• Preheat oven to 400 degrees
• Line baking sheet with parchment paper or wax paper.
• In a small bowl whisk together mustard, oil, and spices.
• Season the 4 pork chops with pepper, then brush both sides of the chops with the mustard mixture.
• Press the grated cheese into both sides of the chops.
• Place the chops on the prepared baking sheet.  Bake for 15 to 20 minutes.  The coating should be browned and slightly crispy and the pork should be cooked through.
• Note:  you can also use this recipe with boneless chicken breasts instead of pork chops.

Nutritional Facts:
 
Calories:  417 g Fat:  17.8 g Carbs 2.23 g Fiber .6 g Sugars .66 Protein 58g

Lemon Chicken Scallopine

Lemon Chicken Scallopine

Here is the recipe and I hope you enjoy!  It is super easy!

Ingredients:  

• 5 boneless skinless chicken breasts
• 1/4 cup lemon juice
• 2 tsp garlic powder
• 2 tsp onion powder
• 2 tbsp capers, drained
• 2 tbsp whole wheat pastry flower
• 1 cup chicken broth, low sodium no sugar added
• 1 tbsp olive oil
• salt to taste

Directions

1. Begin cooking the chicken in a large pan with olive oil over medium heat.
2. When the chicken is no longer pink on the outside, pour half of the lemon juice and continue cooking.
3. In a small bowl combine the chicken broth, rest of the lemon juice, garlic powder, onion powder and capers.  Whisk in the whole wheat pastry flour and set aside.
4. When the chicken is almost done pour the sauce overtop and cook until it thickens 
5. Add salt if needed!

I served my dinner with whole wheat brown rice and veggies!

Chicken Bake

Chicken Bake

This recipe is the simplest recipe that I have EVER made!  

The best part is that everything is in one dish!

Ingredients:

1. 2 Skinless chicken breasts chopped into 2 inch cubes
2. 1 lb red potatoes chopped into 2 inch cubes
3. 1/2 bunch asparagus, trimmed and cut into 1 inch pieces. 
4. Red and yellow peppers sliced into 1 inch pieces.
5. 1 onion sliced
6. 1/3 cup fresh basil
7. 4 garlic cloves sliced thin
8. 1.5 tbsp extra virgin olive oil
9. 1 tsp fresh chopped rosemary
10. Ground pepper to taste
11. 1/2 cup chicken broth if desired

Directions:

Preheat oven to 400 degrees and add chicken, potatoes, veggies, basil, garlic, chicken broth and olive oil.  Sprinkle with rosemary add pepper if desired.  Bake for approximately 45 minutes, turning occasionally, until tender!  SERVE!!!

Life begins at end of your comfort zone

HIT MY GOAL!

This week is such a memorable week for me!
I start school as a doctoral student and I hit my health short term goal. This goal I have been working on and off on for almost 5 years since I had my ankle surgery.

I have hit my scale victory this am and nothing is going to stop me now!

What is your goal?!?!?

What do you need to get there?

JUST DO IT!

Struggled this am but had to push through it

So this morning I was all ready to push play and push my body hard. My legs hurt so bad from yesterdays workout. Every kick, jump, squat, and sumo touch felt like I had weights on my legs and I just couldn't do it. Yes- we all have struggle days, moments. But that is where it ends. I pushed through it, took some breaks when needed, but kept at it and so glad I did. Burned almost 500 calories! Have a great Tuesday! What workout do you plan on doing today?