Cauliflower "Rice"

Hello!  Welcome to my blog!  My name is Jeanette.   I am a mom of two who enjoys horses, outdoor activities, friendship, coffee and the changing seasons here in northwestern PA.

In September 2013, I began taking steps to change my life by improving my health through clean eating, home fitness and being part of FB-based accountability groups!

I became a coach in March 2014 in order to share these things with others! It is an honor to work daily with those who are making personal progress as well as leading a team of coaches who are doing the same!

Looking back on the past two+ years, I am filled will a variety of emotions. I can't help but think... what if I had not taken a chance on myself?

I would still be 60 pounds heavier and likely more...

Rather than dropping to a size 10/12, I would probably still be in my 18/20 or higher.

My cholesterol and triglyceride levels were becoming a concern and who knows where they would have climbed without change?

And the thing that takes my breath away?? What would I have missed out on doing with my husband and kids these past two years because I did not have the energy, ability, confidence or desire to put myself out here and try it??

If you are interested in making your own changes or helping others to do the same, we should talk! I would be glad to help you in getting started with your own new chapter!

Now, for the Cauliflower Rice! 

First, all carbs are not bad! But some of us look for ways to trim down our number of carb servings. Personally, I aim for 2-3 per day and I look for quality grains such as sweet potato, quinoa, brown rice, oats, Ezekiel bread, potatoes, beans, etc. 

When possible, I do like to eat my grains earlier in the day to give my body more time to process them.

But sometimes you just want a grain with dinner! They do round out the plate nicely.

OR - how about a veggie "disguised" as a grain!

Tonight was our first time to try this approach with cauliflower. It was excellent and really quite easy!  I encourage you to give it a try!  You just might be surprised.  :)

Fixate Macaroni and Cheese

Clean Eating Mac-N-Cheese for a Crowd!
                                                                 Serves 8-10

** this recipe is based on a recipe from the Fixate cookbook by Autumn Calabrese. I have adjusted the quantities/ratio to be convenient in cooking for a crowd!  

I was making dinner to share with friends and also for my own household.  We did serve a plate of fresh veggies on the side but I didn't want to make this entire dish as "broccoli-heavy" when preparing it to serve to a bunch of kids!  This version does include more pasta per serving than the "21 Day Fix approved" original Fixate version from Autumn which I will share later in this blog entry!

2 pounds lean ground beef or chicken breast

16 ounces pasta of choice - preferably whole grain
12 ounces broccoli florets, chopped and steamed
8 ounces extra-sharp cheddar, cubed into bits
4 cups unsweetened almond milk
4 tablespoons butter
4 tablespoons whole wheat flour
Sprinkle of sea salt

1) Thoroughly brown your ground beef or cut rotisserie chicken into chunks or cube cooked chicken breast - whatever your preference!

2) Cook pasta in a large pot, according to package directions, keeping it firm! Drain pasta and set aside. 

3) Use that same warmed pot to melt the butter. Once melted, whisk in the flour and be attentive so that lumps do not form! Add the milk, one cup at a time, whisking thoroughly along the way. Next add the cheese and give it time to melt, stirring every moment or so. Allow the mixture to simmer on medium-low heat for a few moments, stirring often.

4) Steam the chopped broccoli florets while step #3 is underway!

5) Add meat, broccoli and pasta to cheese sauce. Mix gently but thoroughly. Top with a bit of sea salt and give another stir.

6) Serve immediately OR place in a baking dish to reheat later at dinnertime.


"Macaroni and Cheese with Broccoli and Chicken"  
                                  as found in Fixate on page 155 and serves 8
                          21 Day Fix = 1 Green, 1 Yellow, 1/2 Red, 1/2 Blue

4 ounces dry whole wheat macaroni or pasta
4 tsp. organic grass-fed butter or extra-virgin organic coconut oil 
2 Tbsp. unbleached whole wheat flour
1 1/2 cups unsweetened almond milk
1 1/4 cups freshly grated extra-sharp cheddar  
3 cups cooked chopped chicken breast, boneless, skinless
6 cups chopped broccoli florets, steamed  
1 tsp. sea salt
1/2 tsp. ground black pepper
You would then follow the steps above on how to prepare this recipe!

NUTRITIONAL INFORMATION

(per serving): Calories: 250

Total Fat: 10 g Saturated Fat: 5 g Cholesterol: 68 mg Sodium: 491 mg Carbohydrates: 15 g Fiber: 2 g Sugars: 0 g Protein: 26 g

On the Bit? Communion Time Reflection...

Hello!  Welcome to my blog!  This is a place where I oftentimes share clean eating recipes and health-related perspectives.  But not today!  Today is one of my "journal" type of entries.  :)  My name is Jeanette and I live in Erie, PA.  I have been a horse person most of my life and you know what?  God speaks to us where we are at - especially when we are actively seeking to hear from Him.  The bulk of this blog entry is actually a story of mine via video - check out the thought that was impressed upon me during communion reflection time at church this past Sunday...

Hopefully in combination with my video story, this image helps you to picture the difference of "being on the bit" or not!

As I was pondering all of this Sunday - that question that came to mind during communion reflections - "Are you on the bit?" was heavy on my heart all day.  The past two weeks, I have spent a lot of time thinking about 2015 and where I have been and 2016 and where I am headed.  This relates to so many areas of my life and the varying roles that I play!  

So then I was scrolling facebook late Sunday night and was praying a prayer of surrender - committing myself to the Lord to trust and obey this new year.  And guess what??  What popped up in my newsfeed?????  The following illustration which was posted by a friend!  Coincidence?  Probably not.  Confirmation - yep!  God is faithful.  He reaches out to us.

Mocha Almond Chocolate Chip Cookies

Hello!  I am so happy to blog this recipe!  I began experimenting with this mixture over the weekend and the kids added a bit too much flour BUT that batch was still amazing.  Today I made these cookies a 2nd time and just used 1/4 cup less flour.  My husband was so cute - when I told him that I was going to make these again with just a bit less flour, he was all concerned that the flavor would change and he didn't want that to happen because "those cookies are really, really good"!  Hurray!  He is so analytical and is not one to throw compliments around lightly.  SO - win-win.  I love this recipe and he does too!  As do our 6 year old son and 9 year old daughter!  I am going to just go ahead and say that as a coffee-lover who calls almonds her favorite nut AND is a die-hard chocolate girl --- well, these are my favorite cookies of any that I have ever made!  Here is my #2 favorite... my own Pumpkin Pecan Chocolate Chip Cookies!

These cookies are considered "clean eating".  They ARE still a treat and need to be eaten in moderation!  The recipe makes a batch of 16 medium-sized cookies.  Perfect!  We enjoyed half of them here this evening and are sharing the other half with friends tomorrow morning.  No need to be tempted to eat ALL of the cookies myself over the next few days!  I have goals (Hammer and Chisel!) and need to eat according to them!

Mocha Almond Chocolate Chip Cookies

1/4 cup butter (sometimes we have organic here and salted or unsalted is fine)

1/3 cup coconut oil

1/2 cup coconut palm sugar (this is the only sugar in my house!  It is low-glycemic.) 

1/4 cup baking cocoa

4 tbsp. brewed coffee (strong and black!  It can be hot, warm or cold!)

1 egg

2 tsp. vanilla extract

1/2 tsp. baking soda

3/4 tsp. baking powder

dash of salt

1 1/4 cup whole wheat pastry flour (I use this flour for all of my baking)

3/4 cup dark chocolate chips

3/4 cup raw almonds, finely chopped 

1) Preheat oven to 350.

2) Melt butter and coconut oil.  I use my glass Pampered Chef Batter Bowl and just pop it in the microwave.

3) Whisk in coconut palm sugar, baking cocoa, brewed coffee, vanilla and one egg.

4) Fold in your pastry flour along with your salt, soda and powder.

5) Mix in your chocolate chips and finely chopped almonds.  3/4 cup of each is a generous amount for this recipe.  You may prefer to use closer to 1/2 a cup of one or the other. 

6) Roll into 16 balls.  Place on a baking sheet (I put 8 on each of my Pampered Chef Stoneware Bar Pans) and then just press lightly on each ball to form a cookie.

7) Bake at 350 for 8-10 minutes.  Do NOT over-bake!  

 

 

Buffalo Chicken - Clean Eating!

Hello and welcome to my blog!  Thanks for stopping by here!  Today I am so happy to share with you a recipe for Clean Eating Buffalo Chicken!  My husband is such a fan of Buffalo Chicken and I really am as well.  To me, saying that something "tastes like chicken" is NOT a good thing.  I tend to cook my chicken in a way that it does not taste like chicken.  It is just my style.  Side note - I utilize a fair amount of fresh lemon juice around here (although not in today's recipe!) and it totally helps chicken and salmon to taste better to me!  

And why is this buffalo chicken "clean eating"?  Traditional buffalo chicken recipes tend to be very high in fat content, particularly saturated fat.  It contains chemicals and preservatives due to the salad dressing.  Some recipes use canned chicken which (to me!) is just plain creepy and also adds in more sodium and preservatives. Clean eating avoids things like that.  For example - here is a traditional recipe that many people love.  FIRST, is this really going to feed 20 people???  Probably not!  10 people (or less!) could easily consume this dip and just LOOK at what all they would be taking in to their systems.  No thanks!  It may taste good at the time but the after-effects are just not worth it.  I do not want to clop up my arteries or wind up with my jeans too snug!

Relatively speaking, in my world, the recipe featured here in my entry today does have a fair amount of sodium due to the hot sauce.  You can look for a reduced-sodium sauce.  BUT, if you are eating a serving of this buffalo chicken recipe in the midst of a clean eating lifestyle, you are going to do just fine.  The rest of what we eat IS very low in sodium so something like this which is of a moderate level fits in okay here and there.     

For today's recipe, I took some photos to show you exactly how I like to prepare this dish.  You are going to need:

4 Medium Chicken Breasts + butter or oil for browning 

3-4 Tablespoons Hot Sauce (we like Frank's Buffalo Sauce)

3-4 Tablespoons Greek Yogurt 

2 Tablespoons Feta

2 Tablespoons Cubed or Shredded Cheese (Colby or Cheddar or whatever!)

** You can use a bit more or less of the hot sauce/Greek yogurt depending upon the quantity of your chicken breasts and how "saucy" you want your Buffalo Chicken to be!

First, heat oven to 375.  You will need the oven once the cook-top prep is complete!

1) I trim my chicken breasts very closely (personal preference) and I heat a bit of butter in a skillet or small pot.  My cook-top goes from low to 1-9 to high.  I warm the butter at 5 and turn it to 7 just as I am about to add the chicken.  I let that first side brown at 7 for 4-5 minutes and then flip to the other side.  I then allow the other side to brown the same amount of time without disturbing the chicken in the pan.  This sears both sides nicely and helps with flavor/texture.

2) I use my spatula to cut each breast (right in the pan) into 4 or so pieces.  I flip and toss them around a bit and then reduce heat to medium (5).

3) Next I add 3-4 tablespoons of hot sauce on top of the chicken.

4) I mix in that hot sauce and use the spatula again to cut the chicken into smaller pieces.  The burner temp continues to be at medium and I am working with the pot continuously to brown but not dry out/burn the chicken.  I am going to be using this chicken for wraps so I leave it in these medium-sized pieces.  You could continue to make them smaller if wanting to make Buffalo Chicken Dip.

5) I turn the heat down to medium-low (3 on my burner) and I add my Greek yogurt on top.  I mix everything well and grab the feta and cubed cheese.  I add them and stir to combine.  At this point I turn the heat back up to medium (5 for me) and bring the whole pot up to a simmer.  This takes a few minutes and I do return to stir it often.  Once at a simmer, I make sure that the cheese has all melted and is evenly distributed.  

*** If you are wanting to make this into a dip, you could transfer to a slow-cooker at this point rather than into the oven.  Or you can still make it into a dip in the oven if you are going to be serving it right away!

6) Place chicken in the oven at 375.  My pots can go from cook-top to oven but you may need to transfer into a separate dish if this is not the case for you!  Place (uncovered) on a medium rack and bake for 10-12 or even 15 minutes, until everything has browned up just a bit and the color becomes a bit more vibrant.  

7) Serve on a wrap or turn into a dip or whatever you would like!  We enjoy a nice side of fresh veggies and a whole grain wrap.  

I hope that your family likes this one as much as we do!  For more clean-eating, family-friendly recipes, check out the Recipes Page here on my blog!  Happy cooking!

Fixate Chicken Tortilla Soup

Hello!  Welcome to my blog!  Today I am so happy to be able to share with you an EXCELLENT clean eating chicken tortilla soup which we made here for the first time last night.  I really loved this recipe and I have to say that it is my favorite dinner that I have made in the past couple of months!  For real!  You have to give it a try!

This recipe comes from the cookbook called "Fixate".  Fixate is available through Team Beachbody.  After experiencing a significant transformation with my health, I became a Coach with Beachbody.  I would be glad to help you out with how to obtain a copy of Fixate!  This cookbook was created by Autumn Calabrese of the 21 Day Fix.  Even if you are not doing the 21 Day Fix fitness/nutrition program, this cookbook is still an excellent resource with 101 clean eating recipes!

To best suit our day here yesterday, I did a few things a little bit differently with the recipe and I will include those notes below.  I did still use the exact same ingredient list!  I just skipped the blender/food processor part and had all of this simmering for a couple of hours instead.  It was AMAZING!

Mexican Chicken Tortilla Soup

                                        from Fixate

Ingredients:

• 2 teaspoons olive oil
• 8 (6") tortillas, divided use
• 1/2 cup onion, chopped
• 2 cups celery, sliced (about 4 medium stalks)
• 2 garlic cloves, minced
• 4 medium tomatoes, chopped
• 6 cups low-sodium organic chicken broth
• 3 cups chopped and/or shredded rotisserie chicken, boneless/skinless
• 1 1/2 cups sliced carrots (about 3 medium)
• 1 teaspoon dried oregano leaves
• 1 teaspoon chili powder
• ½ teaspoon sea salt + more to taste
• ½ teaspoon pepper + more to taste
• optional garnish: chopped avocado, chopped fresh cilantro, crumbled Cotija (or Feta) cheese

Instructions:

1) Preheat oven to 350 F.

  

2) Line large baking sheet with parchment paper.

3) Place tortillas on baking sheet.  Bake for 8-10 minutes, or until toasted and crispy.  Remove from oven.  When cool, break into pieces.  Set aside.  

4) Heat oil in large saucepan over medium heat. Add chopped onion and celery; cook, stirring frequently, for about 5 minutes and until veggies are soft. Add garlic; cook, stirring frequently, for about 1 minute. Add tomatoes; cook, stirring frequently, for about 5 minutes and until tomatoes are soft. Set aside.

5) Add onion mixture, 2 cups broth and half of the toasted tortilla pieces to high-speed blender or food processor and blend until smooth.

6) Transfer blended mixture back to saucepan and add remaining 4 cups broth, chicken, carrots and seasonings. Bring to a boil over medium-high heat. Reduce heat to medium-low; cook, stirring occasionally, for about 10 minutes, or until carrots are tender.

7) Top each serving with preferred toppings such as avocado, cilantro, feta, and remaining tortilla chips.

Here is what I modified in making this recipe:  Steps 1-4 were exactly the same for me.  I did not place anything in a blender.  Once step 4 was complete I went ahead and added my chicken, carrots and seasonings.  I stirred everything well and then covered the pot.  I placed it in the oven at 275 and it remained there for 2 hours.  I then served the soup topped with the tortilla chips, avocado and feta.  There were no tortilla chips incorporated into the soup itself.  They were just on the top.  The entire thing was just so delicious.  Give it a try!

AND - we made some cookies for dessert last night and also to share with my daughter's teachers plus today's lunches for my husband and kids.  This cookie recipe was "new to me" and was created by a friend of mine.  I will include her blog link below!

 

These cookies are considered "clean eating", minus the M and M's that top some of them!  The cookies themselves do not contain any sugar and use honey as the sweetener.  We always work with raw honey here and it is really just fantastic!  

This kind of cookie would be my weakness!  They are clean eating but do contain a good amount of "healthy fat".  So we made 3/4's of a batch and that produced the 12 nicely-sized cookies that you see here.  The recipe calls for either coconut oil OR butter.  We used about 3/4 coconut oil and 1/4 butter to create our app. 1/3 cup total.  

Get the recipe here at my friend Brittney's blog!  We very much enjoyed these cookies and will for sure be making them again here in my home.  :)

 

Hammer and Chisel: Routine Lengths and Description + Performance Line

Hello!  Welcome!!  My name is Jeanette and lately I have been focusing on Beachbody's NEWEST program - "The Master's Hammer and Chisel"!  This program was released 12/1/15 and features Autumn Calabrese as the "Chisel" and Sagi Kalev as the "Hammer".  Autumn is the creator of the 21 Day Fix and Sagi is the guy of Body Beast fame.  They teamed up to work on Hammer and Chisel and it is going to one dynamic program!  This program is focused on lifting, agility and power!  For a Hammer and Chisel FAQ, check out this blog entry of mine.  

Hammer and Chisel includes 14 routine on 6 DVD's, starting with an introductory session.  You also receive a bonus routine when ordering through a Team Beachbody Coach (like me!).  The program runs on a 60 day calendar. 

Here is an idea of what to expect with the Hammer and Chisel routines!

Chisel Balance 41:05 ~ A total-body workout creating stabilization, muscular endurance, and core strength.

Iso Strength Chisel 36:39 ~ An intense resistance workout using isometric holds and flexibility to increase strength.

Chisel Endurance 36:55 ~ Increase muscular endurance and strength in this time-under-tension workout.

Chisel Cardio 39:00 ~ The cardiovascular resistance routine will increase heart rate, circulation, and burn an intense amount of calories.

Chisel Agility 38:29 ~ A challenging cardio workout that will help you move quickly, improve coordination, and create greater stabilization.

Total Body Chisel 36:04 ~ This full-body resistance workout focuses on creating lean muscle and strength. (detailed blog entry on this Total Body Chisel!)

Hammer Plyometrics 26:29 ~ This jump training workout will use your entire body to create force, speed, and power.

Iso Speed Hammer 24:11 ~ A tempo training workout that uses speed and isometric holds to create strength and grow muscle. (check out this blog entry for a full description!)

Total Body Hammer 43:48 ~ A hypertrophy workout focused on pyramid-style sets to maximize strength and muscle growth.

Max Hammer Strength 36:53 ~ Start with a pre-fatigued muscle, finish with a maximum lift. Increase strength, power, and muscular development.

Hammer Power 39:10 ~ This intense powerlifting-inspired workout will increase speed, reactive strength, and power.

Hammer Conditioning 30:42 ~ A workout based on compound movements that will improve stability, coordination, and strength.

10 Min Ab Chisel 10:56 ~ This core-crusher will transform your midsection, without ever getting on the floor.

10 Min Ab Hammer 12:29 ~ Carve definition into your core while strengthening your entire ab complex.

BONUS Routine - The Master's Cardio 17:38

As I prepare to fully begin this program and gear up to jump in while leading my TEST GROUP, I am going to add something new to my routine!  This past July, Beachbody released the Performance Line.  

This morning, I tried out samples of "Energize" and "Recover" and will be ordering more of each today to use during my Hammer and Chisel days...

"Energize" is a pre-workout boost. It is lemony and I like that! Two things I noticed today... I found myself looking at the countdown clock and was surprised that "this is all that is left of my workout??" AND these tricky "Pistol Squats" felt more doable today! Like I had unknowingly brought more of a "can-do" attitude to them. Nice! I will credit the Energize for this!

In fighting soreness as I push hard on these routines, I am adding the post-workout "Recover". Chocolate! I will give it a try! I am confident in the science that Beachbody puts into their products and I am curious to experience the results for myself!  
 

 Here is the official scoop on the Beachbody Performance Line:

The Science Behind Beachbody Performance

Rooted in cutting-edge sports science, exercise physiology, and nutrition research, Beachbody Performance supplements feature key ingredients that are supported by the latest peer-reviewed science, athlete input, and top players in the field of exercise physiology and nutrition. 

Each formula contains state-of-the-art ergogenic (performance-enhancing) ingredients and plant-based phytonutrients that are scientifically shown to improve energy, stamina, strength, focus, and recovery. These key ingredients are included in the formulas at their clinically established effective dosage levels. There are no fillers, artificial colors, artificial flavors, artificial sweeteners, or preservatives.

Order Beachbody Performance individually by formula, or all together in a stack.

 
The system consists of five powder drinks that are formulated with key ingredients scientifically shown to be effective:

Beachbody Performance Energize 40 Serving Tub

Blast through your toughest workouts with a surge of energy! Take Energize before every workout to help sharpen your focus, push harder, and last longer—because every ounce of extra energy means better results. Energize contains key ingredients scientifically shown to buffer lactic acid buildup and delay exercise-induced muscle fatigue, improve performance, and help you push with maximum intensity. Beachbody Performance Hydrate 40 Serving Tub Boost hydration during your workouts for outstanding performance. Typical sports drinks have too much sugar and artificial ingredients that can actually dehydrate you. And water alone doesn't effectively hydrate during exercise or replace what you lose through sweat. Hydrate is specially formulated for all-out performance with an optimal balance of carbohydrates, electrolytes, and water that quickly replaces what's lost and improves endurance, so you can work out longer and feel better. Beachbody Performance Recover 20 Serving Tub Help combat exercise-induced muscle soreness and jump-start recovery so you can hit every workout with strength and intensity. Recover takes advantage of the critical post-workout window with the ideal combination of time-released proteins and phytonutrients to help facilitate muscle recovery while helping to reduce muscle breakdown. Take Recover after every workout to help combat exercise-induced muscle soreness, speed muscle recovery, support muscle growth, and restore your strength. Beachbody Performance Recharge 20 Serving Tub Support your body's recovery overnight with Recharge. It's specially formulated to help accelerate overnight recovery, combat exercise-induced muscle soreness, and promote muscle growth when your body is primed to accept it—while you sleep! Slow-release protein, amino acids, and powerful phytonutrients help reduce muscle breakdown, promote lean-muscle synthesis, and reduce delayed onset muscle soreness (DOMS). Beachbody Performance Creatine 20 Serving Tub Blast through high-intensity exercises and turn your last rep into the second or third last rep. Creatine helps you get extra strength so you can push that much harder in every workout, for ultimate performance and quicker results. Creatine monohydrate is the purest, safest, and most effective form in the world—it's scientifically shown to help boost strength and power, improve high-intensity performance, and enhance the effects of resistance training. For those already drinking or interested in drinking the Shakeology supplement, it is perfectly fine to use Beachbody Performance supplements in addition to a daily regimen of Shakeology. However, for best results, do not mix Shakeology with any of the Performance formulas. Leading the development of Beachbody Performance is Nima Alamdari, PhD, a Harvard-trained exercise physiology/nutrition scientist and Beachbody's Director of Scientific Affairs. The team's work was rigorously reviewed by key members of Beachbody's Scientific Advisory Board, including Dr. Marcus Elliott, MD, a Harvard-trained physician and founder of the world's leading athlete performance training center Peak Performance Project (P3), and Dr. Francis Stephens, PhD, a world-leader in exercise physiology and performance nutrition research. Beachbody's Scientific Advisory Board comprises top international authorities in fitness, nutrition, botanical science, herbal integrated medicine, and product safety.   Contact me if you would be interested in trying our Beachbody Performance Sampler Kit! What's holding you back from the results you want?  Are you tired and sore? Hitting a wall too soon? Can't recover fast enough? Get ready to perform better, last longer, and recover sooner with Beachbody Performance—a balanced supplement system designed to give your body what it needs to break through obstacles and take your fitness to the next level. No more struggling through workouts for average results.  It's time to unleash your most extreme body transformation—the right way. Beachbody Performance products are formulated with key ingredients, scientifically shown to help you have: More energy and endurance Better focus to push harder Less exercise-induced muscle soreness Faster recovery times Your Beachbody Performance Sampler Kit includes: One single-serve packet of each Beachbody Performance formula Energize Pre-Workout Formula Find more energy, motivation, and focus to power through your toughest workouts with enhanced endurance. Start strong so you can finish stronger. Hydrate During-Workout Formula Boost hydration for better performance! Hydrate helps improve performance and endurance, and replaces lost electrolytes better than just water or sugary sports drinks. Recover Post-Workout Formula Faster recovery helps you get faster results! Get the proper protein and nutrients to help speed muscle recovery and reduce exercise-induced muscle soreness so you can hit tomorrow's workout just as hard. Recharge Nighttime Recovery Formula Support muscle recovery while you sleep. Now you can help boost your body's ability to fight off delayed onset muscle soreness (DOMS) while promoting lean-muscle growth. Creatine Push the limits of your strength and power to hammer out even more reps, boost lean-muscle gains, and accelerate high-intensity performance.

  

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