21 Day Fix Extreme Meal Plan

So it's 8PM, on the Sunday night of Mother's Day. What a beautiful day it was spent with my family, everything in perfect balance. Slept in, celebrated morning mass, came home to change into my running gear so that I could get my sweat on, took the kids to play at the park, out for a family dinner, and now planning my week to set me up for success!

Do you have one day designated each week to list out what you want to accomplish? What are your goals, your to-do list, and your master "bucket list" of things you want to achieve? This little practice will help you be SO much more productive with your time! Get your focus and game plan together to succeed! 

So Sunday nights have become my favorite time to do this, once the kids are asleep and I'm sipping on some tea, winding down after a busy day with the family <3 and it dawned on me that I have just over 9 weeks until our annual convention in Nashville, Coach Summit! 3 rounds of the 21 Day Fix Extreme....funny how my mind thinks in terms of fitness programs!  Since Cancun, I've gotten a bit too lenient with my meals and tracking, so I have committed myself to dialing it in and getting to my fitness goal by the end of July - I want to kick things up a notch or 2 to really see what I am capable of! That means getting my containers out, portioning my foods, tracking my intake, and celebrating my successes each week!!! This is so much fun, knowing how my body will respond to following this program developed by trainer Autumn Calabrese. 

The simplicity of the 21 Day Fix meal plan just works for me.  It's so easy, and rather than count calories (I REALLY don't like doing that!) I think in terms of containers.  My entire family eats what I eat, and its just what we do!  No "dieting" or special foods that nobody would want except for me. Who wants to be making separate meals for the kids? No thanks! One dinner is enough work for me to handle, no need to add more work to a busy momma's schedule! 

   

So what's the game plan for this week?  It's a super busy week, with dance class activities almost every night for the girls. Their annual dance recital is on Saturday, so they have photos, dress rehearsals, lots of running back and forth...so I need to have a plan for those nights we'll be out, or we would be left to make hasty decisions. Our focus this week is all about planning, prepping snacks that we can take with us, and avoiding late night snacking.   
I'm going to start the 21 Day Fix Extreme Meal Plan tomorrow.  I am going to do the countdown to competition plan the last week of the 3 week program. I am going to be sure to get in my 5 runs each week, and double up with the workouts of the 21 Day Fix Extreme Program a minimum of 3 days per week.  I love using the weights with my workouts. With running, my body really needs some cross training to strengthen and tone my core and upper body especially. 

Here is how I work my containers into the 21 DFX meal plan, and I just cross off the containers as I use them as I go throughout the day.  For those who do not want to use the countdown to comp plan, there is also the option to fall back and use the regular 21 DF (white boxes every day), which is less restrictive but equally as effective! I'm ready with my game face on to cut the late night snacking, the extra containers (especially those YELLOWS!) and to be Nashville ready come 9 weeks!!! 

This is how you use your meals with the containers. SO easy, and once you have a plan that you love, you can use it over and over with a few simple substitutions so that you don't get bored.  

If you are looking to lose those last few pounds, tone, tighten up for a vacation, special event, class reunion, or trip... trust me, THIS is the way to go!  Plus the fact that I have done several rounds of the 21 day fix and fix extreme I am more than happy to help you in my accountability and support groups.  For me, honestly, it was the accountability that keeps me on track! Without that I would not have had the success that I did!  It's so easy to loose your mojo, but when you are surrounded with others like you, all working on the same goals, it's so much easier to stick with it and work for your own progress!  So make sure that I am your free coach, or connect with the one you have for support!

And besides, I LOVE that muscle burns more fat at rest, so even while I'm sleeping, after a good weight training day, I can just FEEL my body's metabolism revving up! 

The 21 Day Fix Extreme Nutrition Book tells you EXACTLY what you need to know. For most of us, we just want things to be easy. Tell me what to eat, give me a plan, and just plug it into my day!  There is a list of foods to choose from in each food group, so you pick from the green (veggies) category, and whatever fits in that container, you eat.  You check off the box for that meal and then you know how many containers you have left.  Super simple. Besides just the foods you are eating, there are also super yummy recipes to use. I can truly say that there isn't one recipe in the book that I don't like, especially the seasoning blends!  The food is filling & the portion sizes are perfect.  In the evenings if I feel hungry, I know it's working because my metabolism is working overtime. Sipping on some tea before heading up to bed does the trick!

30 minute workouts, weights in most all of them, Cardio with weights, Upper Body, Lower Body, Intervals, Pilates with resistance band, Yoga...has such awesome variety!

I'm starting a 21 Day Fix Busy Mom's group next week to help YOU and I stay on track! If you are interested in support hit me up by completing the application HERE. 

Chocolate Shakeology Pie

Are you looking for a dessert this upcoming Easter weekend that you can enjoy GUILT FREE!?!?! I know I DO! If you're like most people, you want to have something sweet with coffee while visiting with family...but HATE the guilty feeling and YUCK that follows. What if you could have all the treat but none of the guilt or regrets that follow? 

YOU CAN!


~~Chocolate Shakeology Pie~~
Yield: 8 servings

Ingredients:2 scoops Chocolate Shakeology1 container tofu, silken firm (approx 12 oz.) ½ cup natural peanut butter2 Tbsp. skim milk1 premade whole-grain graham pie crust


Preparation:1 Place peanut butter, tofu, Chocolate Shakeology, and milk in blender. Blend until smooth and creamy. Add more milk if necessary.2. Pour into pie crust and refrigerate until firm, about 1 hour.
Nutritional Information (per serving):Calories 273, Fat 15g, Sodium 157mg, Carbs 24g, Fiber 2g, Sugar 8g, Protein 13g

Clean Eating Apple Pie Oatmeal

What if I told you that you could have apple pie for breakfast, no sugar, no guilt? That's exactly what I do most mornings, on one form or another! So simple, you can make this up in advance for your entire week, have it all ready to go for those busy rushed mornings!  

I like to make my steel cut oats up in advance in the slow cooker, 6 generous cups of water to 1 1/2 cup steel cut oats cooked on low for about 8 hours. Once they are cooled, I portion them out into containers, 6 servings. 

You then have your oats to do with what you wish! You can also use raw, old-fashioned oatmeal for this recipe if you prefer. 

CLEAN EATING APPLE PIE OATMEAL

(Makes 1 serving)

INGREDIENTS:

• 1/2 cup uncooked, raw old fashioned oats
• 1/2 cup water
• 1 cup chopped apples (approximately 1 small apple)
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon allspice
• Honey  or Pure maple syrup to taste
• 1/2 c. Cottage Cheese

DIRECTIONS:

1. Combine all ingredients the night before. Enjoy in the morning cold or warm - your choice!
2. Optional ingredients or variations of this meal are as follows:  *Caramel apple pie (add in caramel extract) *PB and banana soaked oats (in place of the apple, use a banana and 1T PB, omit the allspice) *Some prefer Plain Greek Yogurt in place of the cottage cheese for any of these variations, or you could use half cottage cheese, half yogurt! Be creative, the options are endless!

Note: You can double the spices if you like a strong flavor. Also, the syrup or honey really makes this dish. It’s what brings out the full apple pie flavor. however, you don’t need a lot if your apples are sweet.

21 Day Fix Extreme, Beachbody's Hottest New Workout Program!

Click HERE to be the FIRST to get updates and information as it's released!

https://www.facebook.com/events/1596472447251870/

A year ago, last February, Beachbody launched the current #1 in-home fitness program.   The 21 Day Fix was created by Autumn Calabrese, and the 30 minute, total-body workouts combined with the simplified nutrition guide and portion-controlled containers created tremendous excitement, along with nothing short of incredible results!  At first, I couldn't believe it would be physically possible to lose 15 pounds in just 21 days...but time after time, my customers in my groups were doing JUST THAT!  For ME personally, this has been the missing piece to my results.  I use clean eating nutrition & have a regular fitness routine, but I was stuck at a plateau.  The portion-controlled containers are paired with a food list categorized by the most nutrient-dense and highly recommended foods at the top and the lowest nutritional value foods at the bottom!  I gradually began to see results along with my hundreds of fix graduates. This program WORKS!!!!  

So what about after a person completes a few rounds of the 21-Day Fix?  What next?  Autumn realized that there was a need for something that can take your fitness to the NEXT level.  THAT's the reason behind  the brand new 21 Day Fix EXTREME!!!  Coming {{February 2nd}} to ONLY those who have a free Team Beachbody Coach (if you don't have one, I'd be happy to be your coach!).

The goal with the 21 Day Fix Extreme is to create "cut" results, more muscle tone, definition, tightened up nutrition plan and advanced moves.  This worked is truly meant to get you shredded.  In addition to the previous meal plan, Autumn shares her bikini competition plan  to help shred those pesky pounds that are so hard to shed.

So who is this program intended for?

21 Day Fix EXTREME is ideal for those with a dramatic short-term weight loss deadline--such as an upcoming vacation, photo shoot, or other special  occasion.  It's an excellent program for 21 Day Fix graduates ready for a new  challenge, or anyone looking for the next extreme program beyond the realm  of P90X, Insanity, and FOCUS T25.  Fix EXTREME is also great for those who  don't have much weight to lose, but want to get shredded and see abs; those  with a "no BS" attitude toward workouts and nutrition; or anyone who doesn't  want to count calories, weigh their food, or follow complicated recipes. {I would not recommend the 21 Day Fix Extreme for a beginner. This is an advanced program.  Autumn did talk about that when she was in  Pittsburgh for our celebration event last weekend.  So I want to make sure that  you know to do the 21 day fix FIRST before advancing to this program!} So what are the details? The program is 21 days long! You do one 30-minute workout each day. You do not need a lot of space to do this workout.  A 6 sq. ft. area is all you need. Cross Trainers or aerobic shoes are necessary. The workouts include:   Plyo Fix Extreme, Upper Fix Extreme, Lower Fix Extreme, Pilates Fix Extreme, Cardio Fix Extreme, Dirty 30 Fix Extreme  and Yoga Fix Extreme. There will be a bonus workout that you get for ordering through a coach plus there is also additional workouts that you can purchase also. Power strength extreme and ABC Extreme. What are the workouts all about?? Plyo Fix Extreme An explosive lower-body workout that uses jumping and resistance to torch calories and sculpt muscles. Upper Fix Extreme By alternating opposing muscle groups, this no-rest upper-body workout will shred the chest, back, shoulders, and arms. Pilates Fix Extreme Using a resistance band for every exercise, this intense mat workout works the entire body, placing emphasis on the core. Lower Fix Extreme Glutes, quads, hamstrings, and calves will get stronger, leaner, and more defined with 30 minutes of challenging resistance work. Cardio Fix Extreme Combining weighted cardio moves with traditional metabolic training intervals keeps the heart rate soaring. Dirty 30 Extreme Using only seven compound moves focusing on multiple body parts at a time, this workout will burn extra calories while defining muscles. Get down and dirty, and get it done. Yoga Fix Extreme A fast-paced flow yoga class, combining strength, balance, flexibility, and power. Power Strength Extreme Based on functional movement patterns, these nine total-body exercises will change the way the  body moves, increasing strength, endurance, and power. ABC Extreme A 30-minute workout that targets common problem areas by pushing abs, butt, and cardio to  the extreme.  It'll get that competition body ready for the stage. The Fix Challenge Keep things interesting and burn off calories with this quick resistance workout.Lets talk nutrition plan! While the 21 day fix allowed for wine and chocolate the 21 Day fix extreme does not.  It is 100% clean eating for these 21 days.  You do have the option to eat out at restaurants but you still have to follow the nutritional guidelines laid out.  Just think about it this way!  You can do anything you put your mind to for 21 days. I can say from previous experience with Insanity Max 30 that when I followed the nutrition plan to the T I really got amazing results.  I have never had abs before and they were popping out!  Remember the 80/20 rule - abs are made in the kitchen!  I really do attribute a lot of my progress to nutrition.  So make sure to take this part extremely serious. You will get the 21 day fix portion controlled containers with your program purchase! So do you want to be the first to get it??? Starting on the 2nd of February, I am going to be hosting an Online EXCLUSIVE 21 Day Fix Extreme TEST Group where I will be mentoring you through the program, teaching you how to navigate the nutrition plan, create a meal plan, prep, give you snack ideas, recipes, and tips.  Plus you will get daily videos, motivation and accountability in a closed online group, only for those using this program so that we can support one another through it and share our journeys with one another!!!  Our goal is to set realistic and achievable goals and to go 100% in for 21 days to achieve the very best results we can achieve!!!   Complete the application below for consideration in joining me for this exclusive test group. Serious inquires need only apply! https://marshasmrcka.wufoo.com/forms/challenge-group-test-group-questionnaire/

About Me!

I'm just a small-town wife and mamma of 4 beautiful kids, ages 2-8, living in rural central WI. I am a runner and health & fitness enthusiast, and love surrounding myself with positivism, and those who lift me higher and push myself to be the best version of me I can be!

When I'm not helping others with their health, fitness, or business goals, I love to read, crochet, garden, RUN (of course!), spend time with extended family, and travel! We love to take day or weekend trips to the water parks or hike the state parks in the area.

Before Health Coaching, I had a career working in Management, coordinating services for people with Developmental Disabilities. Although my career was extremely rewarding, my heart wasn't in it once we had our first child. I left my career behind to raise our growing family. Our little family of 3 soon became 6, and living on one income was H A R D!  Everything in me wanted to help contribute to our family's income. So we grew a ton of our own food during the summer months and I learned how to do home food preservation (freezing, canning, and dehydrating). But the money we saved on groceries wasn't enough to grow our savings or pay off our accumulated debt. We were on ONE tight budget! And not only that, my husband was working a job with a one-hour commute each way, every day. Although it was a good job, he sacrificed SO much. I was basically a single parent. The kids and I NEVER sat down to a family dinner together. He left work early in the morning, and didn't return home until well-after we were in bed. We couldn't afford even the smallest of splurges. The kids would ask for a particular fruit or other food item at the store - and often times I would have to tell them "no" or put it back on the shelf because I was concerned we didn't have enough funds in our account to cover it.  The holidays stressed us out entirely, having to pick and choose who we would be able to buy a gift for...often resorting to hand-made gifts.

So when I first was informed about Online Health Coaching, I was extremely skeptical. It really sounded too good to be true!

I took a leap, knowing very little about what I would be doing, and learned as I went. I was blessed to have joined the TOP team in the network, and from my mentors, I was taught their systems to success - which I share with my own team of coaches!  In just 17 months from starting, I was able to grow a successful 6-figure business from my kitchen home office, while being present for my kids and family.

My goals for 2015 include helping a minimum of 7 coaches on my team earn $1000+ weekly, by ensuring they duplicate my own proven systems of helping people succeed with their goals. When my team succeeds, we all succeed!  I am so excited for this year!  Do you relate to this story? What are you waiting for! Your only regret will be that you didn't start sooner <3

Online Health Coaching Opportunity

How does a small-town farm girl from Central WI go from ZERO social media knowledge or experience, no network of friends, no big dreams or ambitions, stay at home mamma to 4 little ones, to a TOP COACH...5-Star ELITE Online Health Coach, in just 17 months into the business? If I could teach you how I got started, how I continue to grow my successful business by helping others achieve their goals, working from HOME part-time, around my family's schedule, would you be interested? Was I skeptical at first? YOU BET! But once I realized that I had nothing to lose by trying, I went ALL IN, and I am SO glad I did!

What would the extra income do for you? For my family, it has meant SO much! In my first month as coach, I earned $300. In my second month, my income increased to $800. By the 3rd month, I was making a significant contribution to our family's income goals. Now, we are living without the stress of wondering how we will pay our bills, how we will afford our kid's school tuition, or how we will pay that heating bill. I don't have to put food back on the shelf because of not having enough money in our checking account to cover the cost. We didn't have to stress over picking and choosing who we would be able to buy Christmas presents for this year. We are paying off our debt one, by one, by one - and seeing that bright light at the end of the tunnel!

I do NOT have a "recruiting" quota to meet, or pressure to run my business a certain way. I share this opportunity with people because I BELIEVE in it! I know how fulfilling it is to help other people succeed. I know how this has changed my life, and the others who are on our growing team. We finished the year ranked 157 out of over 220,000 teams, as one of the 199 Elite teams in the network. What does that mean? It means I am successfully leading my team to success. My processes to grow a business are duplicatable, and I want nothing more than to see our team grow and continue the positive impact toward helping others to live healthy, confident, and fit!  

For me, a small-town momma of 4, I now have a career that I am passionate about, relieved some of the financial burden from my husband, earning income from home around my family's schedule. I am my own #girlboss, and love the feeling of helping others succeed. Our team is positive, genuine, driven, goal-oriented, and welcoming to any others who feel the same about helping others. If you are waiting for an official invitation, this is it!

Do you know someone who could benefit from learning more about this opportunity? TAG and SHARE this post! To apply, complete the application today! This may be the best decision of your life. Take the leap towards living your life by design! If your'e not happy with your current situation, take the necessary steps to change it!

For consideration, please apply here:

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

Double Chocolate Snack Cake

I LOVE baking. I learned from the BEST. My mom was one of 18 children, born into a strong faith-centered Catholic family, who knew what it meant to live off of the land. Dairy farmers and gardeners, they made EVERYTHING from scratch. So passed on from generation to generation, I learned at an early age how to cook and bake. So that's a good thing, and a bad thing! But what I love the most is finding recipes that I can adapt and modify to fit our clean eating lifestyle.  Take this snack cake, for instance. The original recipe calls for white flour, sugar, and canola oil. I was curious to see how this would turn out with making a few simple substitutions, and I am pleasantly surprised!

When you're in a pinch, wanting a quick easy dessert, this does the trick!

So here's how:

INGREDIENTS

1 2/3 C. whole wheat flour

3/4 C. honey or agave nectar

1/4 C. cocoa

1 tsp. baking soda

1/2 tsp. salt

1 C. water

1 C. ground flax meal

1 tsp. vinegar

1/2 tsp. vanilla extract

1/2 c. Semisweet chocolate chips or cocoa nibs

Heat oven to 350 degrees. Mix dry ingredients in an ungreased 8X8 square baking pan. Stir in remaining ingredients until well moistened, except chocolate chips. Sprinkle chips on top. 

Bake 35-40 minutes or until center comes clean with a toothpick. Cool on wire rack, makes 9 servings. Enjoy!!

Free online 7-day Clean Eating Challenge

I know many of us fall subject to falling off the wagon from time to time. Especially during and after the holidays, with all the sweets and parties. What starts out as one treat easily becomes a landslide of cheats to the point of what feels like no return! If you have used clean eating or eliminated/reduced sugars in your diet, you know that your body won't want or crave them. But the trick can be to get to that point!

When I first discovered clean eating, I thought I knew what eating healthy was. I was a strict calorie counter and bypassed looking at ingredients all together. It was SO eye-opening to take the time to read labels and eliminate chemically-produced ingredients, overly processed foods, and sugars. And I FELT so much better! I have such a passion for helping people (especially women and moms) educate about eating clean and naturally, because we are the ones who are typically doing the grocery shopping and meal prep for our families.  It starts with us. We have the ability to impact what our family eats, and educate our kids!

Let me help you get that nutritional clean sweep that you might need so that you are able to get yourself back on track to feeling AWESOME again. I will provide you with:

√ 7 days of meal planning

√ Grocery list

√ Kid and family friendly clean eating recipes

√ Online daily support and encouragement in a FUN positive atmosphere

√ Chances to win some free prizes!

Here's a blank planer you can use to help get you started:

And a Clean-Eating Grocery Shopping list (21 Day Fix approved!):

For joining details, email me at MarshaSmrcka@yahoo.com or find me on FB https://www.facebook.com/marsha.smrcka  I look forward to meeting you soon!

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!!!

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!

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

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.

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!  

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!