Clean Eating Meal Plan

When I think about what helps me the most with my health and fitness goals, it is PLANNING & PREPPING. Why is this? Because we eat what is convenient. When you have your fruits and veggies all cut up and ready, and in the visible forefront of your refrigerator, those foods are the ones you will eat!  

I like to do all of my weekly planning and prepping over the weekends. I develop my meals for the week, make my shopping list, and do my grocery shopping on Saturdays. Then on Sundays I do all of my food preparation and portioning. That way I can go into "auto-pilot" mode during the week, making my intake a no-brainer! 

If you are looking for a place to start, try to keep things simple. Don't overthink things! I use the same foods from day to day because, #1 - I really love to eat the foods I use! and #2 - it keeps the prep easy. You can make foods up in a larger batch, and portion them out into servings so that your meals are all a grab-and-go for you. Once you get used to doing this and it becomes routine, then you will find yourself experimenting with different ways to combine the foods you have come to enjoy in creative and new ways to change things up. 

You will find that you can use the same ingredients, but by using different combinations or seasonings, drastically alter the flavor! Many people have the misconception that eating healthy is expensive. That doesn't have to be the case! My staples are old fashioned oatmeal and eggs for breakfast, Plain Greek Yogurt, Cottage Cheese, chicken breasts, Tilapia, whole wheat pasta and couscous, and LOTS of fruits and veggies. Fresh are great, but a bit more expensive. You have to work with your budget. Canned are more affordable, but also contain a lot of sodium. We use a lot of frozen veggies in our household.  Getting your whole family on board is the way to go! That way you won't find yourself making different meals for each member of the family, and you will enjoy eating your meals together.  I feel SO guilty feeding foods to my kids that I don't or won't eat it myself. My rule of thumb is that if it isn't good for me, it is not good for my kids, either! 

Here are some ideas of meals and snacks you can use to get yourself started. Remember to space your meals 3 hours apart, eat 5 - 6 mini-meals per day (depending on your activity level), pair a lean protein with complex carb at each meal if possible, keep processed foods to a minimum, stick with whole grains, avoid sugars and processed sweeteners (my favorite natural sweeteners are honey and pure maple syrup). Also watch your beverages! Sodas, alcoholic drinks, mixed coffee drinks...water is best! Aim for half your body weight in ounces each day. 

How do you keep yourself on track? TRACK!  Keep a food journal, use an app for your iPhone. I love myfitnesspal.com or sparkpeople.com, or even an old-fashioned paper and pencil. Record EVERYTHING that you put in your body. If you don't do this already, TRY IT. It will hold you accountable to your intake and nutrition. 

Happy planning!!!

Holiday Survival Guide

Do the holidays leave you overwhelmed? Feeling defeated that you will find yourself gaining 10-15 pounds from Halloween to the New Year? YIKES - all the candy, treats, desserts, baking, UGH.  Did you KNOW that you can totally avoid all of the stress and anxiety with a simple strategy? Planning. Let me help you out! I plan to keep myself entirely on TRACK with my health and fitness, and will be sharing all my best tips and strategies in an online accountability group done on Facebook.

Meal plans, holiday recipes, simple effective 30 minute workouts that you do in your own home (trust me, that 30 minutes is SO easy to fit in, and goes by so fast that you will catch yourself wanting to do doubles!).  Clean eating nutrition, so that you can continue the things you learn for a lifetime of healthy eating, and make it lifestyle. No diet, diet pills, or restrictive eating plans. You will not only SURVIVE the holidays, you will find yourself more confident, having more energy, making exercise and healthy eating habit and routine, and when you stick with me and your program, you could potentially be down 20 POUNDS before the New Year!!!! HOLLLLA!!  To join me, find me on Facebook or send me an email request for details at marshasmrcka@yahoo.com.

HURRY - spaces are limited and filling up!

Cookie Dough Yogurt

Who DOESN'T have a craving for something sweet once in awhile?! You can still enjoy treats without completely sacrificing your waistline with this delicious, healthy, clean eating dessert!  This is so simple to whip up, and you can use your imagination and creativity to come up with your own concoctions. Like instead of using PB, why not try Pumpkin Pie Spice Extract with a bit of pureed pumpkin? or Salted Caramel - YES PLEASE! Simply add some Caramel Extract. Or what about putting it in the freezer for about an hour for a frozen yogurt dessert?!

I'm sure this will become one of your new go-to's for that sweet "fix"! ENJOY!

Health Coaching Job Opportunity

Instead of filling your head with negativity and self doubt, instead think "what if"? 

What if I could meet the CEO of Beachbody, Carl Daikeler? What if I could earn a full-time income working from home? What if I could earn and save enough $ to pay cash for family vacations and that new car we need (had the fortune to do JUST that on Sunday!!)? What if I weren't afraid to have big dreams, and even bigger goals? What if instead of DREADING going back to work on Monday morning, you looked forward to your job? What if instead of needing to report to a boss, you were your OWN boss? What if you were entirely and COMPLETELY fulfilled, in every way, by your job, knowing you were making a positive impact and difference in someone's life? What if...you could be part of the #1 TEAM in ALL of Beachbody?

I'm opening a door for you to do just that...TAKE IT! I'm currently accepting applications for my next Health Coach apprenticeship training. Find out how YOU can duplicate my success with this business, in as little as one year achieving 4-Star Qualifying Diamond Coach rank in my organization well on my way towards FINANCIAL FREEDOM - something I certainly wouldn't have even DREAMED would be possible. Complete the application below if you are self-motivated, compassionate, caring, and have a strong desire to make a positive impact on the lives of others. #fitmomof4 #healthcoach #timetosucceed #earnfromhome #workfromhome #fitspiration #dreambig #achievebig #fitforlife #DreamTeam 

https://marshasmrcka.wufoo.com/forms/coach-apprenticeship-application-copy/

Gingered Carrot Soup

Who doesn't love the convenience of using the slow cooker in the fall?  And with the bountiful harvest of the garden root vegetables, I look forward to this recipe every year. It really is so simple to throw together, and smells SO good as it simmers throughout the day. I love to make a batch of homemade whole wheat bread in my bread maker as an accompaniment. 

You can throw all the ingredients into your slow cooker, and let it cook itself. Perfect for those days you are away from home or at work; to come home to a prepared meal is such a treat!!

Ingredients:

2 lb. Carrots, peeled and sliced

4 c. Water

1T. Coconut oil or butter

1 1/2 C chopped Onion

2 cloves minced Garlic

2 tsp. ground Ginger, or 2 T freshly grated

1 1/2 tsp. salt

1/4 tsp. EACH - cumin, ground fennel, cinnamon, allspice, dried mint leaves

1/2 c. Lemon Juice

1 can Garbanzo Beans/ Chick Peas, rinsed and drained (optional)

Method:

1)  Place all ingredients in your slow cooker EXCEPT garbanzo beans. Set to HIGH for about 6-8 hours, adjusting water according to the desired consistency. 

2)  Use a food processor to puree until smooth, in batches. 

3)  Add in the Garbanzo Beans if using, and heat through until warm. 

Garnish with lightly toasted Cashews if desired. Enjoy!!

Clean-Eating Baked Chicken Drumsticks

My old go-to recipe for baked drumsticks called for the not-so-clean eating baking mix, so I was on a quest for a much healthier version of our beloved dark meat treat, with all the flavor but without the baking mix. This is what I came up with, and I have to say I don't miss our previous recipe ONE BIT! You can either leave the skins on, or remove them prior to baking. I do find that my family's preference is with the skin on, and removing it just before eating seems to keep the meat moist and juicy.

Clean-Eating Baked Chicken Drumsticks (serves 4-6)

Ingredients
6 chicken drumsticks 
EVOO
Smoked Paprika
garlic powder
salt (I love sea salt)
fresh ground pepper

1. Preheat oven to 375 degrees. 
2. Place drumsticks in a 9x13 baking dish, and rub the drumsticks with enough olive oil to lightly coat them on all sides.  Combine desired amounts of seasoning blend in a small bowl, and sprinkle the drumsticks to lightly coat.
3. Bake drumsticks at 375 degrees for 22 minutes.
4. Flip the drumsticks, sprinkle them again with seasoning blend, and bake at 375 degrees for an additional 23 minutes (so they are in the oven for 45 minutes total) until the skin is golden brown and the juices run clear.

The drumsticks are literally that easy.  I just eyeballed the amount of spices to use...just a light sprinkle of each is enough.  You'll just want to make sure that each drumstick gets a sprinkle of each spice.  I left the skins on because they brown beautifully and add extra flavor to the chicken.  My kids love to pick up their own drumstick and go to town!

I served the chicken legs with a simple spinach souffle (and apple slices for the kids), but you could also slice sweet (or russet) potatoes into wedges and add them to the baking dish at the beginning for a one-dish meal.  Just coat the baking dish with cooking spray or olive oil (and you can line your baking dish with foil for easier clean up) and make sure to stir/flip the potato wedges when you flip the drumsticks halfway through the baking time.  Crispy on the outside, juicy on the inside. This is SO amazing... enjoy!

After School/ On-the-go Healthy Snacks

Perhaps one of the biggest things we all struggle with is finding healthy protein-packed snacks that we can take with us on the go or have handy in case we are away from home for longer than we planned!  When you PLAN ahead, you really can set yourself up to succeed. I often times hear that it costs SO much to eat healthy or "clean". WELL>>>> today, I put that theory to the test. And you know what?! What I discovered is quite the opposite! You pay for convenience, regardless if what you're eating is healthy or not. I even splurged on a few items that I don't usually purchase for my little snack experiment.
So what I bought:
*Dried Cranberries
*Semi-sweet chocolate chips
*Cashews
*Chocolate covered plums
*Cocoa Almonds
*Organic unsweetened coconut flakes

My total came to $26.24. I combined all the ingredients together in a large bowl (it was cheaper to purchase a large bag of the dried cranberries, but I only used about half of the bag) and portioned into 1/2 c. servings, put them in snack-size baggies, and WALLAH! 33 servings, all ready to go! I'm set for awhile. So this came to around $0.80 per serving. I don't normally buy the organic coconut flakes (they were $2.58) or Plum Sweets ($3.28), so when calculated without those 2 items, my cost per serving came down to around $0.68 per serving, and I would also have fewer servings.  Comparable to most other pre-packaged serving size snack items in the stores, but WAY more healthy! A little planning and prep is all it took to have healthy nutritious snacks for me and my family. Perfect for school lunch packs or after school snacks!

21 Day Fix Egg White Muffins

21 Day Fix-approved>>> This is on my meal plan this week, and I'm doing my prep, making them up for the week so I thought I would share!!! 

Servings: Makes 12 full size muffins

Ingredients:
· 2 regular cartons 100% pure liquid egg whites or 1 large carton
· Vegetables of your choice- Suggest spinach, multi-colored bell peppers, mushrooms, and/or onions
· Pepper
· Garlic and/or Onion Powder, a few drops of Hot Sauce (tabasco)

Method:
1. Grease a muffin tin with olive oil spray
2. Fill each muffin compartment with chopped vegetables
3. Sprinkle with pepper, onion powder, and garlic powder
4. Fill each compartment to the top with egg whites
5. Bake at 350 for 20-25 minutes

Remember:

· These can be eaten by themselves or you can put them on a whole wheat English muffin, or my fave Ezekiel Bread!

· If you want to jazz it up more, top with some additional Tabasco or feta over top (Not TOO MUCH!)

· Store 2 muffins in each Ziploc bag. Stays fresh for 7 days in the fridge.

I love lists and checking things off:

Fix Portions used:
· 2 egg white muffins = 1 red, 1 green
· 2 egg white muffins + ww english muffin = 1 red, 1 green, 2 yellows
· 2 egg white muffins + cheese = 1 red, 1 green, 1 blue

INSIDE OUT SHAKEOLOGY PEANUT BUTTER CUPS

So I know I have a SERIOUS weakness for anything peanut butter, or any nut butter for that matter. And when paired with chocolate?! Serious WEAKNESS. So I'm always on the search for ways to endulge in my weakness without the guilt! Like breakfast, for example. Cocoa oats drizzled with melted peanut butter! My no-bake protein balls. PB Cup Shakeology! Well, this recipe fits right in! And at only 64 cals. per serving, it's not going to leave me feeling guilty (SCORE) Enjoy!!!

Inside Out Shakeology Peanut Butter Cups
(Makes 2 servings)

Total Time: 40 min.
Prep Time: 10 min.
Cooking Time: None

2 tsp. unrefined coconut oil, melted
2 Tbsp. powdered chocolate peanut butter (like PB2)
2 tsp. Chocolate Vegan Shakeology
2 Tbsp. water

1. Combine oil and powdered peanut butter in a small bowl; mix well. Set aside.
2. Combine Shakeology and water in a small bowl; mix until it has a pudding-like consistency. Set aside.
3. Coat two foil muffin liners evenly with half of peanut butter mixture. Top evenly with Shakeology mixture and remaining peanut butter mixture.
4. Freeze for 30 minutes, or until firm.

Nutritional Information (per serving):
Calories: 64
Total Fat: 5 g
Saturated Fat: 4 g
Cholesterol: 0 mg
Sodium: 50 mg
Carbohydrate: 3 g
Fiber: 1 g
Sugar: 1 g
Protein: 3 g

Tuna Recipe

Who says eating healthy has to be boring, bland, or complex? I whipped this beautiful combo for lunch today for the kiddos, and it was SO delicious! Easy, fast, delicious and nutritious! Serve in romaine leaves for a fun spin. Enjoy!!!

Peanut Butter Cup Shakeology

Are you concerned about how in the world you're going to steer clear of all the Easter goodies? Already thinking about robbing your kid's Easter baskets? How awesome would it be this Easter to enjoy all the peanut butter-y chocolate goodness without sabotaging your fitness progress!? This has to be one of my all-time favorite go-to recipes! Completely satisfies that sweet tooth, and I feel great knowing I'm getting all the daily nutrition my body needs. This is really great with Almond milk in place of the dairy, for those of you watching your dairy intake.

No-Bake Energy Balls

This is one of my most REQUESTED recipes, by FAR. And for good reason; they're just THAT GOOD! Healthy, easy to whip up, they freeze well ( I have to hide them in the freezer just so we don't eat them all right away, but they are also dangerously good frozen, too!)and they make the perfect snack for the little ones. I hope you enjoy these as much as we do!

Oatmeal Pancakes; 21-Day FIX Meal Plan

21-Day Fix breakfast!  I LOVE this meal, and it only uses one yellow and one red, 1 gray tsp.

I use this most days, as it fills me up and offers that boost of carbs and protein that I need first thing in the morning!  This is my version of the eggs and oats from the 3-day Quick Start, but is SO good that I use it almost daily!

So what I do is make up a batch of steel cut oats on my meal prep days (usually Sundays).  I use steel cut oats because I am TOTALLY in LOVE with the firmer texture, and they are the least "processed" oats you can get.  And it's just so easy to make them!  Add water and cook on the stovetop for about 30 minutes.  If you want them a bit softer, you can add more liquid (water).  Then I portion my oats in 6 containers along with cinnamon to taste and 3-4 egg whites, and sweetener of choice (optional).  {{I love to top with a bit of honey right before serving.}}  Whisk this mixture up, and stack up your containers in the fridge until that morning.  Get out your frying pan, melt 1 tsp. coconut oil, and FRY your pancake until lightly browned and set.  Flip, and cook an additional 1-2 minutes on med. heat.  Plate it and ENJOY!!! And yes, you can enjoy FRIED foods on the 21-Day Fix Meal plan!!!

Oatmeal Pancake

Ingredients:
1/2 c. (prepared) steel cut oats
3-4 egg whites
1/2 tsp cinnamon
1 tsp. coconut oil

Method:
Combine prepared oats and egg whites with cinnamon and sweetener (optional).  Melt coconut oil in a pan.
Fry your oatmeal pancake in the oil until lightly browned and set.  Flip and cook an additional 1-2 minutes. Top with fruit (purple container) if you wish.  ENJOY!  

Quinoa PB & J

Did you know that today is NATIONAL PEANUT BUTTER AND JELLY day?!?  I didn't know there was such a thing!  How I missed that one is beyond me...anyone who knows me KNOWS I have a {{major}} weakness with peanut butter ANYTHING!  So I took it upon myself to come up with a HEALTHY, clean-eating approved, DELICIOUS, kid-friendly version of this all-American staple.  And WALLAH!  Success!!!!  This is SO outrageously good...my kids said that this is their NEW favorite meal and snack!  Makes for one happy mommy!!  And the really great thing is that it's SO versitile; use your imagination and family's preferences for add-ins so that they don't get bored with it!

ENJOY!!!!

Black Bean Chili

There's NOTHING like a hot cup of soup on a cold, winter day!  My favorite thing is to have it simmering in the crock pot, releasing the delicious aroma as it cooks.  This Black Bean Chili is so wonderful, and you can add in some diced or stewed tomatoes if you like it a little more "soupy".

Total Time: 29 min.
Prep Time: 10 min.
Cooking Time: 19 min.
Yield: 6 servings

Ingredients:
1 Tbsp. olive oil
1 medium onion, chopped
1 clove garlic, chopped
3 cups low-sodium organic chicken ( or vegetable) broth
4 oz. all-natural tomato paste
1 (4-oz.) can diced green chiles (with liquid)
½ tsp. ground cumin
½ tsp. chile powder
1 (16-oz.) can black beans, drained, rinsed
1 (16-oz.) can cannellini (white) beans, drained, rinsed

Preparation:
1. Heat oil in medium saucepan over medium-high heat.
2. Add onion and garlic; cook, stirring frequently, for 3 to 4 minutes, or until tender.
3. Add broth, tomato paste, chiles, cumin, chili powder, black beans, and cannellini beans. Bring to a boil. Reduce heat to low; cook at a gentle boil, stirring occasionally, for 15 minutes.
4. Ladle evenly into six serving bowls.

Nutritional Information (per serving):

Calories: 175

Fat: 3 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 507 mg

Carbohydrate: 30 g

Fiber: 9 g

Sugar: 5 g

Protein: 9 g

Paleo Muffins

Are you looking for a good, all-around basic gf muffin recipe to use? Feel GREAT about making these for your family's snack, breakfast, or next brunch get-together. Naturally sweetened with honey, and grain-free! 










Paleo (almond flour) Muffins

Nutrition Info:
Calories: 170.7
Fat: 16.2g
Carbohydrates: 5.5g
Protein: 3.9g

Ingredients:
2 C almond flour
2 tsp baking powder
1/4 tsp salt
1/2 tsp cinnamon

1/2 C coconut oil, melted
3 T honey
4 eggs
1 tsp vanilla
(optional ingredients--> nuts, fresh or dried fruit)

Directions:
Preheat oven to 350 degrees F. Combine dry ingredients. In another bowl, mix together melted coconut oil, honey, eggs and vanilla. Mix well and add apples. Combine dry and liquid ingredients until dry mixture is incorporated. Spoon into paper-lined muffin cups (recommended over greased pan). Bake 12-15 minutes until lightly golden.

Serving Size: Makes 28 mini muffins or 14 standard size muffins

Number of Servings: 14

Clean-eating Overnight Soaked Oats

I'm not going to try to hide it.  I LOVE my breakfast, and look forward to this each and every day, in one form or another.  On meal-prep days, I make up 7 containers of this so I have one for each day that I can grab-and-go.  Whether it be with pomegranate as in the photo, or chocolate with nut butter and sliced bananas, or yogurt with blueberries and raspberries.  You're sure to find just the right combination that you'll love!  Many are reluctant to try this, as it does seem a bit strange to eat uncooked oats...but they soften as they rest in the refrigerator overnight, and have a really great texture when combined with the cottage cheese and fruit.  So trust me, and take my word for it!  This recipe is the BOMB; at about 300 calories per serving, it's sure to keep you feeling full all morning long!