Ham and Noodle Casserole

Tried a little something different this time around. Try it out and tell me what you think.

PREP: 15 MIN.   BAKE: 35 MIN + STANDING

ingredients:

- 6 oz. uncooked fine noodles (noodles of your choice)

- 1- 1/2 cups (12 oz) cottage cheese

- 1 package (10 oz) frozen mixed veggies, thawed & drained

- 1 cup cubed fully cooked lean ham

- 3/4 cup reduced-fat sour cream (substitute Greek yogurt for healthier option)

- 1/4 fat-free milk (substitute almond milk)

- 3 tablespoons grated Parmesan cheese

- 2 teaspoons all purpose flour (whole wheat)

- 1 teaspoons dill weed or 1 tablespoon snipped fresh dill weed

- 1/4 teaspoon salt (optional)

directions:

- cook noodles according to package directions; drain.

- in large bowl, combine the remaining ingredients.

- add noodles and toss to coat.

- transfer to a 2-qt. baking dish coated with nonstick cooking spray.

- cover and bake at 350 degrees for 30 minutes.

- uncover; bake 5-10 minutes longer or until heated through.

- let stand for 5 minutes before serving.

Greek Chicken Pita

Ingredients:

-Chicken

-Lettuce (chopped up)

-Tomato (chopped)

-Feta Cheese (if desired)

-Whole Wheat Pita


Directions:

-Grill Chicken; add a little seasoning if you would like. I added a tiny bit of Italian Seasoning.

-While Chicken is cooking; get all your toppings together and your pita ready.

-I also added a few black beans & a little vinaigrette dressing for a little flavor.

-You can add whatever you would like.

Make A Fresh Start

 

Can you believe the end of the year is near us? The year 2013 has flown by in a blink of the eye and let me ask you.....did you stick to your New Year's Resolution? Did you workout like you wanted? Start eating healthier? Be the best possible person you can be? If you didn't stick to your resolution, why not?

Why is it that we vow each year to make it better. To come up with a game plan and stick to it. And then the New Year comes and we stick to the plan for two weeks....two weeks?!?! What is it that makes us stop? Are you sick and tired, of feeling sick and tired? Or promising yourself you will be the best you can be and not following through or even failing?

So how can the year 2014 be YOUR year for success? How can you set a resolution and stick to it....?

1. Create goals: set your BIG New Year's Resolution goal and then break it down into smaller monthly ones.

 

2. Write them down: writing them down changes your whole mindset. Writing them down makes them more real than just saying them to yourself.

 

3. Accountability Partner: find someone to share your goals with. Tell each goal you have set for yourself & when you want to reach them. Set a time to check in with them, whether it is everyday or once a week. You will help keep eachother accountable.

 

4. Push Forward: once you have your goals set it's GO TIME! Get focused, get driven, and getting ready to crush them!

 

The #1 reason WHY people fail is because they choose too. They just say they are going to achieve a goal, but they never really do the work that should get them there. They believe that just saying they will drop fifteen pounds, that it is just going to happen. It certainly does not work like that, or don't you think everyone would set goals??

 

So, here is WHY 2014 is going to be the best yet and there is no stopping you. Two words....accountability group. This is a closed online support group. Everyday you will plug in & check in daily with the group, but on top of that you will receive motivation, tips, recipes, and everything you need to succeed and reach your goals...ANNND even better stick to them.

 

I am going to teach you how working out from home is just a little better (in my opinion) than the gym. And how this can be an everyday lifestyle. This is no fad diet or "quick" fix. You will have to put in the work, by working out daily & replacing one meal a day with Shakeology. We will first work together to find your perfect challenge pack (your FULL workout program + a month supply of Shakeology HD). Along with a 30 day club membership, free shipping, me as your coach, and a chance to win $500!!!!

 

Message me here so we can discuss programs & shakeology or fill out the application form to be considered for this exclusive test group.

 

Get rid of the excuses. Start creating your success story. And feel better than ever because you deserve nothing but the best!!

 

Claim your spot for the January 13th group!

First come, first serve.

 

 

 

             Tracking your food-

         really keep yourself on track

Clean Eating

I have a lot of people asking how many calories they should be eating a day will keeping up with a healthy lifestyle. Truth is: we are all different and every ones calorie intake is different. So, let's start by figuring out exactly just how many calories you should be consuming. There is no straight forward number that everyone has to be following. Do not compare yourself to anyone but you.Take your personal info into account. This is a good site to  calculate your calories here . It takes your BMR, Physical Activity & goals into account.

Once you get the number of calories you should be eating remember it. You have to eat this number every single day to lose weight. After you want to make it a priority to track your food every single day. Some people ask why they really need to do that and honestly it will keep you on track. If you don't track your daily food intake how are you going to know how many calories you have left, without going over?

I used to disagree with tracking your daily food. I always thought as long as I worked out and sort of watched what I ate I would be fine. But we know how this goes, you start to fall off track & slip up. I then started to hit a plateau where I wasn't losing weight, I was getting frustrated, upset, and I just couldn't understand why. Once I did I realized I either wasn't eating enough or eating too much. 

There are a couple ways you can track your food, you just have to find which one works best for you. 

1. Write it down in a notebook: grab your paper and pencil and write it all down old school. I started doing this at first but the hard part was you really need to make sure you wrote the calories right then and there or you'd forget. Another downside to this was it doesn't calculate your sugars, sodium (etc.) unless you write them down, so it is not as simple. 

2. My fitness pal (MFP): you can sign up online or download the app from your smart phone. You put in your information and then you search for your food. It really helps and already calculates everything. The only thing I do not like about this app is sometimes it doesn't find your food so you have to enter all the ingredients and things like that, so it takes a little longer than usual. 

3. Fooducate: this is the newest app I am using thanks to a friend. I was getting very frustrated with MFP that I needed something new because I had to keep track of my food. This is also very helpful because instead of writing in what you are having you can scan the bar code, it brings the food up and actually grades it from a scale from A-F. How cool is that?? It then tells you pros & cons of eating this. If there are any artificial sweeteners, highly processed food, etc. It then counts down your calories every time you add food/drink and takes into account your exercise you do for the day. Simple and quick! Highly recommend using this app to track your food!

You may be like me and totally disagree with tracking food but this is honestly the best way to do it. If you have eat a plateau or are feeling sluggish chances are you are not eating enough. You are waiting too long to eat. And this really helps you focus. Find what works for you and stick with it. This will really open your eyes up to how you are eating and if they are the right types of food. 

                                                    Fooducate