Frosty Cocoa Pies

With summer on it's way, it has me thinking about different snack and mini-meal ideas, both for myself as well as my family. I know for myself, there is nothing I dislike more than preparing seperate meals and snacks for myself and the kiddos. I always tell myself, if I don't want to eat something, I shouldn't be feeding it to my kids either!  If it's not good enough for me, it's not good enough for their young growing bodies, especially. So I came up with this recipe because #1, I LOVE PB and CHOCOLATE! (who doesn't?!?!) and #2, I knew my kids would love it as well! This is my version of "smudgies". 

I figured I'd have to entice them into trying these for the first time by adding in some white chocolate chips...but I regretted doing so after I saw how much they enjoyed them! Totally didn't need it. And everything's better with chocolate, so the addition of some cocoa is the BOMB! A totally healthy treat, perfect for warmer summer days.

 Ingredients:

2 mashed bananas

1 T. Baking Cocoa

2 T. Nut Butter (I suggest Smucker's Chunky All Natural)

Optional - cocoa nibs or other mini chocolate chips

4 Plain, low salt Rice Cakes

Method:
Blend ingredients in a bowl, top 4 rice cakes and freeze for 1-2 hours or until desired consistency. Enjoy!! 

10 Top Tips for a Healthier Weekend

So it's the weekend. FINALLY!  Time to sit back, enjoy some relaxation from the busy workweek, enjoy being HOME, and taking some time for yourself and your family.  But what you DON'T want, is to back track every single weekend, only to leave you with regret, remorse, and "starting over" every Monday morning. 

So how DO you keep things moving forward in your health and fitness goals over the weekend? Here are some of my TOP TIPS, tried and true!!

1 - Start your weekend with intention. 
When you know what you want, and DON'T want, you will know what you need to do to keep yourself accountable.  I suggest tracking in a food journal, or use an app. I recommend SparkPeople or My Fitness Pal.  You can also track your activity levels with these tools, or use your Team Beachbody Wowy Supergym to be eligible to win some extra MOOLA - because we can all benefit from having some extra fun money!  

2 - Stay hydrated! 
Because your body often times mis-reads your thirst for hunger, and you want your body to be operating at it's best. There are so many benefits to staying hydrated, such as *maintains the balance of bodily fluids * helping to control calories by making you feel full * helps energize muscles * helps your complexion and skin looking good * helps your kidneys * helps maintain normal bowel function. Aim for half your body weight in ounces daily! So for example, for a 160 pound person, their daily requirement would be 80 ounces of water. 

3 - Use the opportunity for a more open schedule to plan for double workouts, or do something active with the family.  
Be a good example for your kids and family by showing them that our health is priority, and it's easy to fit it in!  Better yet, encourage them to do it with you and show them how much FUN it can be to sweat!

4 - Eat like it's a weekday!  
If you think about it, why change anything up from what you normally do? Follow your meal plan, prep your meals, and eat like you LOVE your BODY! (because you do!!).  Pack snacks for when you're on the go, and follow a schedule just like you would during the week. Your body will thank you!

5 - Stick to your usual sleep schedule. 
Do you have a set bedtime during the work week, and love to stay up late and sleep in on the weekends? Changing your sleep patterns could throw off your schedule (it's hard to eat breakfast when you get up at 11AM!), and could also interfere with weight loss. HELLO late night SNACKING! And it's usually not the healthy kind at 11 PM! Changing your sleep schedule can also make it harder to fall asleep on Sunday night which could set you up for a tired Monday. Stick to your norm, and your body will thank you!

6 - Plan to weigh in Monday morning. 
If you need extra help being accountable over the weekend, schedule your weekly weigh-in for Monday mornings. Knowing that you'll step on the scale at the start of the week can help you to stay accountable and be more aware of your weekend choices. I used to do this on Wednesdays, and Saturdays, but that was an easy excuse for me to get lax with my nutrition. Now that I use Mondays to track my weekly progress, I've noticed how much of a difference that one little change can make!

7 - Plan for the week ahead. 
What better way to stay healthy on the weekend than by using your extra time to continue to set yourself up for success? Take a Sunday afternoon or evening to plan your meals, hit the grocery store, and do some big batch cooking for the week ahead, by doing your weekly meal prep. That way, when your busy week gets even busier, you'll already be ahead of the curve and able to stay on track! Don't forget about washing your workout clothes and laying them out for your early morning workouts!  

8 - Order smart when you eat out.  
Date nights happen on the weekends, but that doesn't mean you have to eat poorly and sacrifice all the hard work you put in during the week!  Eat lean cuts of meat, and ask for dressings or sauces on the side so you get some control over excess fat and calories. Plan ahead with where you will be going so you can reference their menu online before going to know exactly what you will be ordering!  Also, ask how the foods are prepared. Instead of sautéing veggies in oil, most restaurants will be happy to prepare them steamed instead to save you fat and calories. 

9 -  Eat before events.  
Enjoy a filling snack to curb appetizer grazing at parties and prevent overeating. My go-to's are a high-protein snack, such as water-packed tuna or salmon, Shakeology, almonds.

10 - Watch portion sizes.
Having a little extra time over the weekend means we have more time to linger…and pile on another helping. Get into the habit of sticking to proper portion sizes for every meal and snack.  I love the nutrition plan with the 21 Day Fix for determining healthy, balanced portions customizable for everyone!  

And lastly, remember who's watching! My 4 kids keep me accountable to my nutrition goals, by simply being. I want to show them what it means to eat healthy balanced meals so that they never have to go through trying to lose weight or suffering from obesity-related, preventable disease. If I wouldn't give it to my kids, I don't eat it either. There's room for everything in moderation, and so many times, we can make a few adjustments to almost anything to make it a healthy option for the whole family. 

Eat like you love your body, and it will love you back!! <3

Sweating for my Skinny Jeans: Online Health Support Group

It's fall!!  My favorite time of the year - jeans, boots, scarves, hats, baggy cardigans.  But if you're like me, it's been MONTHS since I've even looked at my jeans! There's nothing more I love, than a pair of dark denim skinny jeans with a cute pair of pumps or boots. And I know so many of us busy moms totally let the summer get away on us, putting our own health and fitness goals on the back-burner.  So I decided to TURBO CHARGE things for you, and help you get on a good track so you can feel GREAT by Halloween, AWESOME by Thanksgiving, and AMAZING, STUNNING, SEXY and CONFIDENT by Christmas and your New Year's parties!!!

So here's what I'm looking for:  20 women who want to lose 10 lbs. in 30 days ...for a total of 200 lbs. down between all of our group members!

Starting on September 21st, we will meet daily in a closed Facebook group for support and accountability.

You will receive a custom diet plan, one on one nutrition advice, portion control containers, a workout program that gets killer results, a 30 day supply of shakeology (a nutrient dense meal replacement shake that helps keep you on track, energized and eliminates excuses to eating right) a schedule, a support team, and a personal dietitian!

I am going ALL IN with this group and expect every other member to do as well so that we are all each other's BEST accountability partners!!  I'm already down 5 POUNDS in ONE WEEK following this meal plan I'll be sharing with our members, and I am feeling so motivated to keep things going!

We are going to spend 30 days FOCUSED and make some healthy balanced changes in the way you eat, feed your family, work out, and greatly improve your overall health.

We will fine tune your existing routines and create some amazing new habits while saying good-bye to your old bad habits.

If you want to be considered for one of the spots open and receive the application, send me a message, comment below "attending" so I can send you more information and make sure this is a good fit for you, or clink the link below to join us!!!

BIG changes are about to take place- you don't want to miss this one!!

I will be hand-selecting our 20 members. To be considered, please fill out this brief application! This will help me get to know you a bit better, and make sure you're eligible and that this group is a good fit for you and your goals!

Turkey Meatloaf Muffins

As a busy mom of 4 kiddos, I love to find a good recipe that I can prepare once, and eat several times. Because let's face it, who doesn't like to have a night "off" from the kitchen once and awhile?!? Right?

Growing up on a dairy farm, raising our own cows for hamburger, we had meatloaf at least once each week as a child growing up. So once I got older, and then as a mom, it was one of those go-to meals that we also enjoy.  Kids especially, love things in proper individual serving sizes, AND they take far less time to bake when they are in a muffin cup.  This recipe is inspired by Jamie Eason's 12 week Livefit program, and they looked really good, so I decided to try them!  It provides a perfect blend of complex carbohydrates and protein for a complete snack. I always make a double batch and freeze them to grab for a quick snack or meal.    I'll usually take 2 for a snack with a handful of veggies, or for lunch I'll pair it with a salad.  Kid tested, family approved!!

You can get as creative with these as you like. My favorite add-ins are garden zucchini, fresh chopped mushrooms, spinach, and/or shredded carrots, in addition to what the original recipe calls for.  

Ingredients 

• 2 lbs ground turkey or chicken
• 3 egg whites
• 1 cup old fashioned or quick cooking oats
• 1/2 tsp ground cumin
• 1/2 tsp dried thyme
• 2 tsp dried yellow mustard
• 2 tsp black pepper
• 2 tsp chipotle pepper spice 
• Splash of liquid smoke
• 1 tsp salt
• 2 tbsp garlic powder (or 2-3 cloves of fresh garlic)
• 1 small onion finely chopped
• 2 celery stalks finely chopped

Additional add-ins (optional)

• 1 zucchini, shredded
• 1-2 carrots, shredded
• 1 c. diced fresh mushrooms
• 1 c. chopped fresh spinach

Directions:

• Preheat oven to 375 degrees
• Spray muffin pan with olive oil
• Mix all your ingredients together in one large bowl
• Roll the mixture into balls and place in muffin tin.  Muffins should be about the size of racquet balls.
• Bake for 40 minutes
• Makes 12 muffins

Serving size 2 muffins for women, and 4 for men.

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

Inside Out Shakeology Peanut Butter Cups

My all-time FAVORITE treat has to be the Reece's Peanut Butter Cups! GAH. 

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

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/

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!!!

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!