Archive for the ‘Recipes’ Category

Foodalicious Friday

Posted: December 7, 2012 in Recipes, S&S Tips&Tricks
Make smart choices and exercise regularly. It's not rocket science, it just takes willpower and persistence.

Make smart choices and exercise regularly. It’s not rocket science, it just takes willpower and persistence.

This post is going to be a little scattered. Brace yourself.

#1) Did you hear/see my big announcement!?!? Click here.

#2) Did you hear/see/LIKE my other big announcement!?!? See/LIKE it here.

#3) My goal these past few weeks has been one simple tweak: Stop eating by 8pm (unless I teach or train late, then I have to eat a lil somethin’-somethin’). It has already paid off hugely—I don’t wake up as hungry, I feel stronger, I feel less bloated, and I feel a little trimmer.

#4) Holy this looks yummy: Banana Nutella Fat-Burning Milkshake|
• 2 scoops BioTrust Low Carb Vanilla Protein (I have never tried this kind, however, any regular or vanilla whey protein will do.)
• 1 c. unsweetened almond milk
• ½ c. of plain yogurt
• 1 Tbsp. Nutella
• 1 frozen banana
• ½ tsp. pure vanilla extract
• Stevia (to taste — optional)
• 5 ice cubes

Directions: Put all ingredients in a blender and enjoy!

This really doesn't have much to do with the months changing, but I thought it was funny :)

This really doesn’t have much to do with the months changing, but I thought it was funny 🙂

Holy cow…. It’s Christmas music time. Let’s say goodbye to November with a quick recap!

Best Quotes:
“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.”—Vince Lombardi

“Courage is only an accumulation of small steps.” –George Konrad

“The results you achieve will be in direct proportion to the effort you apply.” –Denis Waitley

“The greatest discovery of my generation is that human beings can alter their lives by altering their attitudes of mind.” –William James

Best Songs:
“Everybody, Everybody” by Black Box
“Let It Rock” by Kevin Rudolf ft. Lil Wayne
“Im’ma Shine” by Youngbloodz

Best Recipes:
Black Bean Burgers
Spaghetti Squash

Best Articles:
My “There’s No Easy Way Out” post
My “The Day After: Game Plan” post
Leo Babauta’s “Why the Fitness Habit is More Important Than the Plan”


Best Workouts/Moves:
My “The Day After: Game Plan” WO 

1/2 Burpee: In plank position, jump the feet together toward the chest, then back to their starting position, then jumping jack them out wide, then in together, then complete one pushup. Continue for 30-60 seconds.

BodyRock’s Sexy Sweat On Me WO

Blogilates’ Victoria’s Secret Modal Ab WO

Foodalicious Friday

Posted: November 16, 2012 in Recipes

SOOOOO good. And spicy means more water consumed and a lil bit of pep for the metabolism! *Image courtesy of*

If you have a crock pot, like Mexican food, and are excited for soup weather, than you will probably want to try this recipe! Doug and I tried it and modified it according to what we had and ate it with tortilla scoops chips.

Slow Cooker Chicken Taco Soup
* A big thanks to my sister Rachel for this one!


  • 1 onion, chopped
  • 1 (16oz.) can chili beans
  • 1 (15oz.) can black beans
  • 1 (15oz.) can whole kernel corn, drained
  • 1 (8oz.) can tomato sauce
  • 1 (12oz.) can or bottle beer
  • 2 (10oz.) cans diced tomatoes with green chilies, undrained
  • 1 (1.25oz.) package taco seasoning
  • 3 whole skinless, boneless chicken breasts
  • Shredded cheddar cheese (optional)
  • Sour cream (optional)
  • Crushed tortilla chips (optional)

Place the onion, chili beans, black beans, corn, tomato sauce, beer, and diced tomatoes in a slow cooker. Add taco seasoning, and stir to blend. Lay chicken breasts on top of the mixture, pressing down slightly until just covered by the other ingredients. Set slow cooker for low heat, cover, and cook for 5 hours (or longer). Remove chicken breasts from the soup, and allow to cool long enough to be handled. Stir the shredded chicken back into the soup, and continue cooking for 2 hours. Serve topped with shredded cheddar cheese, a dollop of sour cream, and crushed tortilla chips, if desired.

Modifications to Consider:
* You probably don’t need that much chicken. My sister and I each used two chicken breasts in our batches.
* Use a good beer since you can kinda taste it in the finished product. Or use half of a beer and 6oz with chicken broth. If you don’t want to use beer at all, just use chicken broth.
*My sister served the soup by ladling it into bowls, put crushed tortilla chips on top, and then a bunch of cheese. Then she stuck the bowls under the broiler for a few minutes to melt the cheese (basically like you would with French onion soup).


Slow Cooker Spicy White Chicken Chili Soup
*This is a soup that Doug and I made based on what we had and the recipe above.


  • 1 (15.5oz.) can of rinsed and drained white kidney beans
  • 1 (14.5oz.) can of crushed tomatoes with chiles
  • 1 (4oz.) can of rinsed and drained can of jalapenos (optional)
  • 1 (15oz.) Healthy Choice tomato basil soup
  • 3 small boil onions, chopped
  • 2 chicken breasts

Rinse and drain all of the canned ingredients except for the soup. Cut the onions into small pieces at the bottom of the slow cooker and then add the beans, jalapenos, tomatoes with chiles, and soup and stir. Then add the two chicken breasts and make sure they’re covered. Turn the slow cooker on low and let it sit for 5-7 hours. I took out the chicken breasts and cut them up before putting the pieces back in and cooking it for a few more minutes. Doug and I scooped it into a bowl, added cheese, and ate it with scoops tortilla chips. Super spicy, but so good!

Foodalicious Friday

Posted: November 9, 2012 in Recipes


You are your body’s boss — how it looks and feels is based on how you treat it!

There is less than two weeks until Thanksgiving. What’s sad is that right now, the majority of people are thinking about all of the preparation work they have to do as well as all of the weight they will probably gain thanks to all of the treats. The majority of people are resigned to the fact that they’re going to gain weight over the holidays and that they’ll start fresh in 2013.

That sound like you? Well, there’s a problem with that thinking.

It’s not logical and it’s not healthy.

You should be eating healthy and exercising all of the time, not just during the new year when you feel the need to set big, broad resolutions. And coming off the recent election, I gotta say this—healthcare reform starts in your household, your kitchen, and in your mind, not in our nation’s capital. YOU have the power to control what you eat, when you eat it, and how your body expends calories. I haven’t gone to the doctor for sickness once this year (knock on wood) because for the most part, I treat my body well. That means choosing healthier foods 85-95% of the time, exercising every day, sleeping at least 6-7 hours a night, choosing water over pop, limiting alcohol, and finding ways to manage my stress levels (kickboxing!!!).

So today we’re focusing on food. Here are a few things that Doug and I have been making lately that taste amazing and are pretty darn amazing for your body, too. Oh, and they’re easy. That’s a triple threat right there!

Black Bean Burgers

  • 1 can of black beans, rinsed and drained
  • ½ onion
  • ½ green bell pepper
  • 3 gloves of garlic (we used a few hefty shakes of garlic powder)
  • 1 egg
  • 1 Tbsp. chili powder
  • 1 Tbsp. cumin (we didn’t have this)
  • 1 Tbsp. Thai chili sauce or hot sauce (we didn’t have this)
  • ½ bread crumbs (we used Italian ones and wow! so good)
  • Whole wheat buns
  • Salsa (optional)
  • BBQ sauce (optional)
  • Lettuce, tomato, avocado (optional)

Preheat the oven to 375 degrees. Mix the first 9 ingredients in a food processor—I used my mini Cuisinart—until everything is pretty pureed; a few whole black beans are okay. Scoop the mixture into a bowl and then make four patties with your hands, about 1/4” thick. Bake on a baking sheet lined with wax paper for 10 minutes per side.

Top with anything you’d like! Doug and I ate these open-faced (with only the bottom bun) and topped one with salsa and avocado and the other with chipotle BBQ sauce and avocado. Pair with veggies (we did raw carrots) and voila! An amazing, healthy, homemade dinner in about 25 minutes total.


Spaghetti Squash

  • 1 large spaghetti squash
  • 1 bag of frozen broccoli or 1 head of fresh broccoli
  • 5-10 cherry tomatoes
  • 1 small onion
  • Onion, garlic, and red pepper seasoning (optional)
  • Veggie pasta sauce (I like Meijer’s Chunky Garden Combo Pasta Sauce)

Preheat the oven to 375 degrees. Cut the spaghetti squash in half—be careful—and scoop out the seeds. Find a big baking dish and place the two halves face-down in it and fill the bottom with ½-1 inch of water. Bake the squash for an hour.

During the last 30 minutes of the squash’s baking, put the broccoli, tomatoes, and onion in a large skillet on medium-low heat. Sprinkle the seasonings on the veggies and sauté until they are tender. Heat up pasta sauce in a small pan or in the microwave.

When the squash is done, careful flip over the halves and take a fork and scrap from top to bottom, pulling the squash out of its shell in long strands (looks like pasta!). Combine with veggies and sauce! Doug and I swear that with the sauce, this tastes amazingly similar to true pasta. Enjoy 🙂

Foodalicious Friday

Posted: October 26, 2012 in Recipes

I Pinterested. Yes, it’s true. Last Friday night Doug was out of town for hockey so I was hanging out doing work at home. I needed a break and thought, “Hm, I could use some more workouts…. I’ll check out what Pinterest has.” Yes, that’s how it always starts. What happened? I found recipes. Thank you, Alli, because you’re the one who pinned them all and that’s how I found them all!

Peanut Butter Fruit Dip

The recipe calls for vanilla, but I tried it with plain first.

Get the best of both worlds—peanut butter and yogurt! It’s kinda like peanut butter ice cream 😀 And seriously, this is amazing. And addicting.


  • One 5.3oz. container of nonfat Greek vanilla or plain yogurt.
  • 2 Tbsp. natural peanut butter (I used crunchy)
  • ½ tsp. honey
  • Dash or two of cinnamon

Mix it all together and serve it with slices of fruit (apples, bananas, pears, pineapple, strawberries, etc.). Store in fridge.

The finished product! I was lazy — and hungry — so I just kept it in the yogurt cup. Hey, it worked.

Servings: Four 2-Tbsp. servings; Calories: 66; Fat: 3.75g; Sat. Fat: 0.5g; Fiber: 0.75g; Protein: 5.5g

Grapefruit Margarita
Tis the season for grapefruits! This makes two margaritas…. And oh man…. So good.


  • 2c. ruby red grapefruit juice (or I used one fresh grapefruit’s juice)
  • 5 fresh mint leaves, torn in half (okay, I didn’t use these b/c I didn’t have ’em)
  • 1-2 shots of orange liqueur (I used Triple Sec)
  • 4 shots tequila (I used 1800)

Combine all the ingredients in a shaker or pitcher and stir well. Pour over ice.

Foodalicious Friday

Posted: October 19, 2012 in Recipes

Here’s round 3: sugar free devil’s food cake, pumpkin, and ground flax seeds. It’s the best so far! Next up: sugar free devil’s food cake, pumpkin, and 1 scoop of chocolate protein powder.

I have made three batches of those easy pumpkin muffins in the past week and I gotta say—they’re just getting better and better with every version I try!

Options, Ideas, and Versions of the Easy-Squeezy-Lemon-Peezy Pumpkin Muffins:

  • Use sugar free cake mix
  • Add in 1-3 Tbsp. ground flax seeds
  • Add in 1 scoop of chocolate protein powder
  • Eat them warmed up with natural peanut butter
  • Eat them with a tsp. of fat free or sugar free Cool Whip


Acorn Squash Side
*Pair this with your meat and veggies as an alternate to a potato-y side.

Buy an acorn squash that’s green with a few splotches of other colors on it. Let it sit out on your counter for a few days to ripen.

Preheat your oven to 350 degrees. Cut the squash down the middle, starting up at the hard little stem part. Scrape out the seeds, poke a few holes in the squash part with a fork, add ½-1 tsp. of butter to each center divot, and sprinkle salt and pepper on each half. Wrap each half in tin foil and place them in a pie plate and bake them for 45 minutes, or until the squash is tender. I love doing this because you can eat it straight out of the tin foil for a no-mess clean-up and tis the season for cheap squash!

And some other fast, fun treats that will prolong summer just a few more weeks! I can’t wait to try these….

Banana Ice Cream
Peel and freeze a few ripe bananas. Once frozen, put them into your food processor, using the “S” blade. Mix for about 1 minute. Top with raisins, berries, chopped nuts, or just enjoy it as is.

Tomato Mango Soup
Any ratio of mango and tomato will work just fine. Blend or mix the two ingredients in any way you wish; coarse, fine, pureed smooth, or chunky. Start with any variety of tomato that you enjoy, and a non-stringy variety of mango. Blend in roughly equal quantities to your desired coarseness and serve. Lime goes well as a garnish.

MangOJ Smoothie
For every 2-3 oranges you juice, add the fruit (not the skin or the seed) of one mango. Blend and serve. You can add flavors to this mix such as fresh mint, a small amount of vanilla, or many others in order to please your palate.

Foodalicious WEEKEND

Posted: October 14, 2012 in Recipes

Pumpkin muffins = two ingredients = delicious = easiest treat ever.

Oh. My. Goodness.

I was given and I found several A-MAZING looking recipes over the past week. I’m so excited. I cannot wait to try the ones I haven’t and share the ones I have! And yes, they are all healthy. And yes, they are all super easy 😀

What I have tried—these quick, simple, muffins. My sister and her kids loved them. My mom liked them. I love them. My clients and class-takers liked them. And Doug loved them. He and I took them hunting the other night and then had them for breakfast with some peanut butter the other morning.

Easy-Squeezy-Lemon-Peezy Pumpkin Muffins


  • German chocolate cake box mix (or spice or carrot cake—reduced-sugar if possible!)
  • 15 oz. can of pumpkin (NOT pumpkin pie filling, just the plain, pureed can of pumpkin)

Only mix the cake mix and the can of pumpkin together—don’t follow the directions on the bake of the cake box! Yes, the batter will be thick, but that’s okay. Spoon the batter into muffin tins (mini or regular) lined with paper or sprayed with non-stick spray. Bake at 375 degrees for 12-15 minutes for the mini ones and 15-20 minutes for the bigger ones. Each regular-sized muffin has about 180 calories, 2 grams of fiber, 2 grams of protein, and 4 grams of fat.


What I haven’t tried yet….

Baked Spinach and Artichoke Dip
*Thanks to my girl Amber for this one!

Enjoy this dip with baked pita chips, tortilla chips, or fresh veggies!

Weight Watchers PointsPlus™ value: 2
Servings: 8
Prep Time: 15
Cooking Time: 30


  • 2 spray(s) cooking spray
  • 15 oz. canned artichoke hearts, without oil, rinsed, drained, chopped
  • 10 oz. chopped frozen spinach, cooked and drained
  • 8 oz. plain low fat Greek yogurt
  • 4 oz. low fat cream cheese
  • ¼ c. part-skim mozzarella cheese
  • 1 clove garlic, minced
  • ½ tsp. table salt
  • 1 pinch cayenne pepper
  • ¼ c. grated Parmesan cheese or Pecorino Romano

1. Preheat oven to 350°F. Coat a small (about 8- X 8-inch) baking dish with cooking spray.
2. In a medium bowl, combine all ingredients, except Parmesan or Pecorino; pour into prepared dish. Sprinkle Parmesan or Pecorino on top and bake until bubbly, about 20 to 30 minutes. Serve warm. Yields about 1/2 cup per serving.


Protein-Packed Pumpkin Muffins


  • ½ c. pumpkin (122 grams)
  • 2 Tbsp. coconut flour (14 grams)
  • 10-20 grams GNC chocolate soy protein powder (or 1 scoop of your own chocolate protein powder)
  • ½ tsp. baking powder
  • sweetener of choice (she uses two Stevia or Splenda packets)
  • ¼ c. nondairy milk (she uses unsweetened vanilla almond milk or vanilla soymilk)
  • ¼ c. egg whites
  • ¼ – ½ tsp. vanilla or almond extract

Combine all ingredients. Put the mixture into a muffin tin sprayed with nonstick spray and bake at 375 degrees for 30 minutes.