Turkey Meatballs - Crockpot Style

Who doesn't love throwing things in a crockpot, setting the timer, and letting it do the dirty work?!  I know I do!  There's nothing better than coming home after a long day at work to the smell of a delicious dinner that has been slowly cooking all day!

INGREDIENTS:

• 1 lb. raw 93% lean ground turkey 
• 1/2 tsp. sea salt, divided use
• 1/2 tsp. ground black pepper
• 1 large egg, lightly beaten
• 1/2 cup whole grain panko crumbs (Japanese-style breadcrumbs)
• 2 cloves garlic, finely chopped
• 2 Tbsp. finely chopped parsley
• 2 Tbsp. grated Parmesan cheese
• 2 tsp. olive oil
• 1 medium onion, chopped
• 1 (28 oz) can whole tomatoes, crushed
• 1 tsp. dried oregano leaves
• **Optional - sliced mushrooms and peppers  (I had some in the fridge I needed to use!)

DIRECTIONS:

1. Combine turkey, 1/4 tsp. salt, pepper, egg, breadcrumbs, garlic, parsley, and cheese in a large bowl; mix well with clean hands.
2. Roll mixture into eighteen 1 1/2-inch meatballs.  Set aside.
3. Heat oil in large nonstick skillet over ,medium-high heat.  Add half of the meatballs; cook, turning occasionally, for 4-6 minutes, or until brown on each side.  Place browned meatballs in a 3-quart crockpot.
4. Repeat with remaining meatballs.
5. Add onion and **optional mushrooms and peppers to same skillet; cook over medium-high heat, for 4-6 minutes, or until onion is translucent.
6. Top meatballs with cooked onions and **optional veggies, tomatoes, oregano, and remaining 1/4 tsp. salt; cook, covered, for 5 to 6 hours on low, stirring only once or twice.

Enjoy!

Crockpot Chicken Marsala

Chicken Marsala is my favorite dish and I have been anxious to give it a whirl myself and clean it up a bit!  It was a success!

INGREDIENTS:

• 1 Tbsp olive oil
• 2 Tbsp chopped shallot
• 2 garlic cloves, chopped
• 2 Tbsp whole wheat flour
• 1/4 tsp salt
• 1/4 tsp pepper
• 6 boneless skinless chicken breasts
• 8 oz baby bella mushrooms, sliced
• 3/4 cup Marsala wine (sweet)
• 3 teaspoons cornstarch
• (optional) Side of whole wheat cous cous

DIRECTIONS:

1. Combine olive oil, shallot, and garlic in bottom of crockpot.
2. In a shallow dish stir together the flour, salt, and pepper.  Pound the chicken to an even thickness and coat it with the flour mixture and add to the crockpot.
3. Scatter mushrooms over the chicken and add the Marsala.
   
4. Cover and cook on LOW for 4 hours or until the chicken is tender.
5. *To thicken the sauce, turn the crockpot up to HIGH.  Combine the cornstarch with 3 teaspoons of water and stir it into the chicken mixture.  Cover and cook until the sauce has thickened 10-25 minutes.

Chicken Sausage with Veggies & Cous Cous

This is just as easy AND delicious as it looks!  This has become a staple just never documented it!  You can substitute for any other veggies or meat!

INGREDIENTS:

• Chicken sausage
• Onions
• Mushrooms
• Peppers
• Cous Cous/quinoa/brown rice
• Salt & pepper 
• Hot sauce (optional)

DIRECTIONS:

• Cook sausage per package instructions.
• Saute veggies in olive oil on stove.
• Prepare cous cous (or whatever you choose to use) per package instructions.
• Mix it all together.
• Season with spices as you wish.

*Frank's Red Hot sauce is a good addition too!

See, I told you, simple!!!

Macaroni and Cheese with Broccoli & Chicken

Tried out a recipe from Autumn's cookbook, Fixate, tonight and it was excellent!

INGREDIENTS:

• 4 oz. 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 cheese
• 3 cups cooked chopped chicken breasts
• 4 cups chopped broccoli, steamed
• 1 tsp. sea salt
• 1/2 tsp. ground black pepper

DIRECTIONS:

1. Cook macaroni, according to package directions. (Do not use salt or oil if suggested in directions)  Set aside.
2. Melt butter in large saucepan over medium heat.
3. Add flour; cook, whisking constantly, for 1 minute, or until brown (don't burn).
4. Slowly whisk in almond milk; cook, whisking constantly for 1 to 2 minutes, or until mixture thicken and there are no lumps.
5. Reduce heat to low.  Add cheese; cook, whisking constantly for 2 to 3 minutes, or until melted.
6. Add chicken, broccoli, salt, and pepper,; cook, stirring constantly, for 1 minute, or until heated through.
7. Serve immediately and enjoy!

*Substitutions:  A combination of cheese like cheddar and Gouda, cheddar and Monterey Jack, and Cheddar and Asiago can be used instead.  You can also use asparagus, green beans, or brussels sprouts in place of broccoli.

*ASKING FOR HELP IS NOT A SIGN OF WEAKNESS*

I decided to get vulnerable with you peeps for a minute because through all the ups and downs, I have been reminded of just how far I have come...get ready, it's long, but interesting.

I admit.  I never EVER liked asking for help.  Still not an easy thing for me to do.  I always thought I could do it ALL myself, every time, even if it kills me.  Example:  I WILL carry 20 bags of groceries inside in 1 trip even if it cuts off my circulation in my arms.  I always thought, it will just be easier if I complete this task the way I want and at my speed.  I’ll figure it out on my own.  I don’t want to inconvenience anyone. 

Requesting support can often make us feel vulnerable and weak.  We usually think that we should be able to do everything ourselves and when we admit that we need help, we think that we are weak.  When we put ourselves and our weakness on the table, most people don’t like to hear “no,” so the fear of rejection takes over.

The crazy part?  My passion is HELPING people.  Weird, right?  I probably should have been a teacher, but that ship has sailed.  The irony of it all is that most of us love to help others, but struggle when it comes to asking for help ourselves.

FLASHBACK TO 2012.  It had already been a few years like this, but I was still trying to mentally recover from an abusive relationship and all of the bad decisions I had made leading up to that point in my life.  I was in a crazy amount of debt, I had a broken soul, negative attitude and outlook, I had a fear of failing, no confidence, trust issues, stuck in a dead end job, adding onto my student loan debt with pursuing my MBA, always waiting for the next shoe to drop, no clue what I wanted to do with my career, hated myself, had hatred in my heart for others, and was just going through the motions of life.  

I was unhappy and had lost myself.  I thought everyone was out to get me and hurt me like I had experienced in the past and as a result, my relationship with my boyfriend at the time eventually shattered.  

I was running (literally) my body into the ground and suffering from shin splints and Plantar Fasciitis flare-ups.  I had an UNHEALTHY relationship with fitness, food, and well, life.  I wasn’t happy with my body and I had a one-track mind when it came to fitness and food.  Exercise a lot and eat a little.  WRONG!  I am ashamed to admit, but I questioned life.  I questioned everything.  Talk about exhausting and pointless.

I would always make excuses and say that I had every reason to be the way I was and feel this way and that no one had any idea what I went through.  No one knew my story.  Which is indeed true, BUT that's not the way to live and get better.

*Side note:  I had Milly during this time too and she actually gave me a purpose and I am not kidding when I say, she saved me.  She was given to me for a reason.*

Anyways...

I NEEDED to ask for help.  I HAD to ask for help.  Something needed to change.  I had so much bottled up inside.  Why would I ask for help though?  I can't admit that.  That would mean I am weak.  Whoa whoa whoa, this girl is NOT weak.

THEN, that same year, I inherited burned copies of the INSANITY workouts.  Yes, burned, bootleg copies.  (Gasp!)  Life changed.  A new challenge was upon me and, as an athlete, I LOVE challenges!  A whole new world had been opened up right before my eyes. 

I struggled with the workouts, but I became addicted.  I fell in love.  I felt like I was gradually coming out of my hole of run, run, run and only eat this and only eat that to something more meaningful.  (Now I am an INSANITY instructor!)  I was feeling better, I was seeing and experiencing changes to my mind, body, and soul. 

I kept up with my first round/attempt of INSANITY and as I was entering into month 2, someone I went to High School with reached out to me about the Beachbody opportunity and specifically, Accountability/Challenge Groups and Shakeology.  She knew I was an athlete, ran races, went to the gym religiously, and just embarked on this INSANITY journey with plenty of struggles.  I was an open book on Facebook (go figure).  Bottom line though was that she knew I needed positivity in my life.

Did I respond?  Yep, sure did.  I said NO and then NO again.  I am “fine” with what I am doing now and just staying in my own little bubble.  I don't believe in shakes, I don't have the money, etc. etc. etc.  (Hello, Introvert!)

Lie.  I was NOT OK on my own, but I wasn't about to admit that I still needed help and wanted to keep this feeling going and wanted more results!   

Sure, I was feeling better, my body was changing, my mood was changing, I loved the feeling after I completed a workout with Shaun T, but I was scared.  I wanted to just keep to myself, but regardless of how much better I was starting to feel, I STILL needed help.  I need guidance, support, motivation, accountability, food tips, and just good ol' fashion help.  I had questions that I wanted answered and I knew what I had to do...

I needed to put myself first for once.  I was worth it and I needed to start making those changes and taking those leaps that were going to get me where I desired to be.  Was this Beachbody adventure going to solve all of my problems?  No, not right away.

She NEVER GAVE UP on me and kept pursuing me and then I finally said the magical word, yes.

I got my Shakeology and ordered Les Mills PUMP and let’s just say $h!t got real.  (I never lifted weights even as a college athlete.)  I met new people who were positive and surprisingly shared similar stories to mine.  It was SO refreshing.  Things kept changing for the better and my life took a drastic turn and all I wanted to do was start sharing my story with everyone.  

I wanted to LEARN more.  I wanted to DO more.  I developed the need and desire to help people who, like me, needed the help, but didn’t want to ask and didn’t know where to start.  Sure enough, I did learn, I did DO, and it's still happening to this day!

I took that leap of faith and joined her AMAZING team as a Coach.  People in my life thought I was crazy because I was still taking MBA classes, working full-time, and trying to find my way, but one thing I knew for sure was that I was in CONTROL.  

“You’re fine, Dana.  You don’t need to lose weight.”  Newsflash!!  It WASN'T all about the weight loss.  It was about the life GAIN.  The attitude change.  The mood change.  The mental and emotion GAINS!  

I didn’t really truly realize that I had that control until my point of view and attitude shifted.  It was quite the change from when I used to just go through the motions, dread everything, and always look at the negative.  I was slowly bringing down my wall and allowing other people into my life…people who were positive, believed in me, and needed help just like I did.  I needed them and they needed me.

I had an unhealthy mindset for way too long.

FLASH FORWARD TO 2015…Am I done with my journey?  Hell no.  I will always be on this journey, but I am in a MUCH better place.  All of the pieces of my puzzle aren’t intact yet, but who cares.  I am working on ME.  Remaining positive isn’t always easy but I made a vow with myself to try as hard as I could to maintain that positive attitude and spirit.  I am HUMAN though, I have slip-ups.  No one is perfect.

I feel stronger and wiser now mentally, emotionally, and especially physically and none of that would have happened if I didn't have people who believed in me and if I didn't start to believe in myself.

*I have learned many things and continue to every day, but one MAJOR one:  DO NOT judge someone until you know their story.  You have NO idea what other people are going through.  You DON’T know their story.*

CONFESSION:  When I first started to notice these drastic changes, I would dwell on the fact that so much time had passed when I was in that dark hole.  What if I would have made these changes earlier?  WHAT IF!?  

You know what that is?  Self-destruction at its finest.  Big no-no.  It’s hard, trust me I know, but you CAN'T dwell on the past. 

After almost 3 years of doing the amazing/challenging/ever-changing workouts, drinking Shakeology, and surrounding myself with the MOST POSITIVE PEOPLE on the planet, I am in a better place and I love that I can help others with their unique journey as well, but I still have a long way to go!

There are lots of negative Nellies out there regarding this Beachbody biz, but everyone is different.

Is it for everyone?  No.  It just happened to, along with Milly, SAVE my life and CHANGE my life so why would I not talk about it and want to share the wealth & knowledge with others?!

IN CLOSING:  Asking for help DOES NOT make you weak, rather it is a sign of STRENGTH.  You may not know it now, but asking for help has the ability to change your life on more than 1 level.  There is nothing to be ashamed of and I am the living proof.  You just need to take that first dreaded, but worthwhile, step.

Believe in yourself and you can achieve anything.

A friend of mine told me once, "You can be bitter or you can be better.  You can't be both.  Your choice."

Pesto Zucchini & Squash Noodles With Chicken & Shrimp

This may not look pretty, but it is amazing and a new "fan favorite" in the house!  It is quick and easy too so grab your Veggetti and have at it!  You can't even tell you're eating veggies instead of actual noodles!  (seriously.)

INGREDIENTS:

• 3/4 cup Fresh Basil Leaves
• 1 Garlic Clove, peeled
• 1/4 cup Pine Nuts
• 1 Tbsp. Parmesan or Romano Cheese
• 1/4 cup Olive Oil
• Salt & Pepper
• Uncooked, Deveined Shrimp
• Shredded Chicken
• 1 Zucchini
• 1 Squash
• Veggetti or other spiraling machine

DIRECTIONS:

Chicken-

-If cooking the chicken yourself, prepare it however you prefer (I like to bake it covered in Italian dressing) and then shred it and set aside.  **You can also use pre-made rotisserie chicken and just shred it.

Basil Pesto Sauce-

-Place basil leaves, pine nuts, peeled garlic clove, and grated cheese into food processor and blend together.  

-Slowly add the olive oil in while still mixing.

-Add salt and pepper to taste.  

-Set aside.

Zucchini & Squash Noodles-

-Use Veggetti, or other machine, accordingly or other spiraling machine and slice zucchini and squash.

-Saute the noodles in a pan with some olive oil for about 4-5 minutes, occasionally tossing.

Shrimp-

-Saute in a pan with some olive oil for only a few minutes on each side.  Shrimp does not take very long to cook and you don't want to over cook them!

Add the chicken and shrimp to the noodles in the pan and then only add a little pesto sauce at a time, mixing it all together.

*SHAKEOLOGY CLEANSE*

Already have Shakeology on hand, in a time crunch, and want to lose 3-10 lbs in 3 days and cleanse your body of preservatives?  If you don't have it on hand, and again are in a time crunch, I can send you Shakeology samples to use!

Start Here!  5 Shakeology Myths - DEBUNKED!

What is the Shakeology Cleanse and What Makes it Different From Other Cleanses?

What makes the Shakeology Cleanse stand apart from the others is that the Shakeology cleanse is not a true “cleanse.”  The Shakeology Cleanse is a calorie restricted, nutrient rich cleanse.  You won’t be a zombie or feel like you are starving your body of vital nutrients, because you aren’t!

The main point of the Shakeology Cleanse is not calorie restriction, but nutrient richness.  The aim is to get the most nutrients into your body with the fewest calories consumed.

These calories are to fuel your workouts and rid the body of toxins and hydration into homeostasis.  The result with this cleanse is to have your body run more efficiently and the weight loss is just an added benefit that most experience (you can lose anywhere from 3 lbs to 10 lbs in just 3 days!)

THE BENEFITS OF THE SHAKEOLOGY 3-DAY CLEANSE:

• Rid your body of fat
• Detoxify your body
• Jump start your weight loss and fitness routine
• Body rejuvenation

The Shakeology 3-Day Cleanse is a “performance” cleanse.  It is designed to be done along with a workout or fitness program.  It’s best to schedule during your recovery weeks if you are doing an intense program like P90X or INSANITY.  It is also a GREAT way to jump-start ANY fitness routine and weight loss by doing the cleanse the week before you begin getting your body healthy!

HERE IS HOW IT WORKS AND HOW TO FOLLOW:

REASONS WHY YOU MIGHT NOT LOSE WEIGHT:

First, most people WILL lost some weight, but weight loss is not the goal of the Shakeology Cleanse.  People with a lot of junk in their systems tend to lose the most weight from this cleanse.  If you have been eating clean then there are less toxins and food left in your system to get rid of.  While you may not lose much weight while doing this cleanse, your body will be ready to lose once you have finished and continue your fitness program.

Second, restricting calories can be stressful.  Stress in the body releases hormone cortisol and inhibits you from losing weight.  This is the reason why you don’t do the Shakeology Cleanse longer than 3 days.

FREQUENTLY ASKED QUESTIONS:

How many calories per day?

800-1,100 per day

How often can I do the Shakeology Cleanse?

Ideally you should do it once per quarter (every 3 months).

When you start a new workout program.

When you feel you need help breaking through a weight-loss plateau.

Should I/Can I still do my workout during the Cleanse?

Depends on the individual.  You will have less energy, so consider doing it during your “recovery” week.  Don’t do it in the middle of P90X or INSANITY.

Can I do a 1-day or 2-day Cleanse?

Yes, some people see results in 1 or 2 days!  It is NOT recommended doing the Cleanse for longer than 3 days!

Should I/Can I take other Beachbody supplements during the Cleanse?

Not the Beachbody Results and Recovery Formula drink, it has too much sugar.  All of the other Beachbody supplements are fine, but not necessary.

**3-day Shakeology Cleanse costs only $45 plus shipping!  Message me to order the Cleanse!

*MUST LOVE DOGS*

The title of this post sounds like it would be for a dating profile, huh?  Well, it’s not.

I actually posted something a little while ago about where I currently am in my life and how I feel about it.  I didn’t go into too much detail, but it has been on my mind a lot lately.  Some days I am fine because I realize I have my own journey to experience, but every once in a while I have a little slip-up and it gets me down and throws off my day.  Writing is therapeutic and maybe someone else out there is having the same thoughts as me, so my hope is that this post can help them as well.  Below are some "tips" that I have picked up along the way...

I am not a big alcohol drinker for several reasons and I am constantly judged because of that.  If I do have an alcoholic beverage it is maybe 1 or 2 and then I am good to go.  I have always said, I don't need alcohol to have a good time yet, the judging still continues.  Since when did it become the coolest thing ever to get drunk every single weekend when you're well past the age of 23, do stupid things, and act like an idiot?  Again, I have my personal reasons as to why I just don't need it on that level.  I know some people use it as a calming mechanism, but to me, I have other stress relievers.  Maybe it's because I have had way too many bad memories with people involving alcohol.  That could be part of it.    

Tip 1: Embrace your journey and stay positive.  Just because everyone else is doing it one way doesn’t mean that is what is meant for you.

Tip 1.5:  Don't judge someone when you don't know their story and don't pretend to be someone you're not.

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I am 30.  Well, actually closer to 31 now.  Eek.  Not married.  No kids.  Lost in a world of uncertainty.  Did I make the right decision today?  Yesterday?  Last month?  4 years ago?  Always questioning what I do.  It can be exhausting at times, but also eye opening.  I have made some pretty MAJOR decisions over the past 7 years or so that have changed my life either for the better or presented me with some speed bumps, detours, and road blocks.  Either way, they molded me into who I am today and who I strive to be.  Who cares if my life hasn't turned out how I imagined it would thus far.  That only means it will turn out better than I had originally imagined.  (at least that's what I tell myself)

Tip 2:  Make a decision and stick with it.  Questioning for months and months after it happened and you have already moved on won’t get you anywhere.

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I thought I was going to be married by now with a few kids, because well…I thought I was ready.  BUT now thinking back on it….was I REALLY ready?  Perhaps I was first supposed to:  find myself, go through hell and back emotionally, be in abusive relationships, work dead end jobs, question a career change, eventually find a better job, go through more dead end relationships, move a few times, meet some pretty awful people who I realize I don’t want in my life or don’t want in my future childrens’ lives, find out who my true friends are, lose some other friends, find my passion, start to love myself again, help others reach their goals, and get in the best shape of my life all before marriage and a family…?  I will take that as a yes.    

Tip 3 & 4:  You have to love yourself before you can truly love anyone else.  Surround yourself with people who are going to lift you higher, not bring you down.

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I am a worrier and I care way too much about things.  I don’t necessarily see it as a 100% bad thing.  Do I sometimes wish I would simmer down a little bit in the worrying department?  Yes.  BUT it is in my nature to  care excessively which is why I feel that I was put on this Earth to do 1.  Be Milly’s mom 2.  Become a mom in general, BUT only when I am truly ready 3. Help people.  I tend to put others first and I put Milly in front of everyone.  Let’s face it – she saved my life and it helps she’s so damn cute and loveable too!  During some dark times she was there showing me I had a purpose at that time – to take care of her and WOW has she given me a run for my money!!  I am glad I was home and answered the door that day when her precious little face was staring back at me.

Tip 5:  Get a dog.

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I deserve to take care of myself and focus on me for once, everyone does.  Now this doesn’t mean completely neglect the people in my life, because I just don’t have it in me, although some people along the way did not deserve the treatment I gave them because they were awful, but it just means finding the balance and realizing you need to take care of yourself too.  I have let others beat me to the ground, mistreat me, and disrespect me in the past way too much.  What kind of role model would that have been for a child if I had one when I thought I was ready?  Not a good one.  We need to take care of ourselves first and foremost so that we can take care of others to the best of our ability.  For me, taking care of myself means working out, eating well, and having positive and loving people in my life.

When all of that comes together then I am happy and healthy and I am a better version of myself and everyone wins. 

Tip 6: Take care of yourself so you can take care of others.  When you are the best version of you, others benefit too.

------------------------------------------------------------------------------------Exercise and living a healthy lifestyle truly has changed my life for the better and has been my saving grace, besides Milly.  I was not always this way when it comes to fitness and clean eating though.  It took some MAJOR falling on my face, regrets, and life lessons to change my attitude and tone.  As a result though, it has become a part of me, who I am,  and what I need!  It is a form of therapy for me; an outlet.  It is a stress reliever.  I also have met some pretty awesome people along the way, which is a bonus  I get to help others reach their health and fitness goals.  I am in good shape and gaining confidence again every day.

Tip 7:  If you want to make a change, ANY change, stop sitting on the sidelines.  Find what makes you happy and don't look back.

Crockpot Buffalo Chicken

Ridiculously easy and packed with flavor!

INGREDIENTS:

• 5-6 chicken breasts (frozen or fresh)
• 12 oz. of hot sauce
• 1/2 cup chicken broth
• 1 packet of Ranch dressing mix

DIRECTIONS:
Place chicken in crockpot.  Sprinkle with Ranch dressing packet.  Add hot sauce and chicken broth.  Cook on high for 5 hours.

Shred chicken and serve on top of lettuce, quinoa, or in a whole wheat wrap!

Clean Chocolate Chip Cookies

C is for cookie and my goodness are these addicting!  I have an ENORMOUS sweet tooth!  (Thanks, Dad!)  I broke out my orange Kitchen Aid mixer today and catered to my sweet tooth and WOW is this recipe a keeper!  They were so soft, so easy to make, and because you just can't have enough chocolate, in my opinion, I added cocoa to the mix too!

INGREDIENTS:

• 1/2 cup unsalted Almond Butter
• 2 tbsp. unsweetened applesauce
• 1 tsp. vanilla extract
• 1 tbsp. honey
• 1/3 cup almond flour
• 1/2 cup cooked quinoa
• 1 tsp. chia or hemp seeds
• 1 tsp. baking soda
• 1/3 cup dark chocolate chips

*Optional - I was feeling rebellious and added a little bit of unsweetened cocoa powder, which is why they are a darker color in the picture.

DIRECTIONS:

1.  Preheat oven to 350 degrees.

2.  Place all of the ingredients in a large bowl and mix.

3.  Spoon onto prepared baking sheet.

4.  Bake for 20-25 minutes.  Let cool.

As simple as that!!

Chicken and Mushrooms in a White Wine Sauce

INGREDIENTS:

• 1/4 cup Whole Wheat flour
• 1 tsp. garlic powder
• 1 tsp. onion powder
• 1/2 tsp. salt
• 1/4 tsp. ground black pepper
• 1/2 tsp. paprika
• 3-4 boneless, skinless chicken breasts
• 2 tbsp. olive oil
• 1 medium onion, chopped
• 2 garlic cloves, chopped
• 1/2 lb. baby bella mushrooms or white button mushrooms, sliced
• 1/2 cup dry white wine
• 1/4 cup low sodium chicken broth
• 2 tbsp. Dijon mustard
• 2 tbsp. Greek yogurt

DIRECTIONS:

1. Combine the flour, garlic powder, onion powder, salt, pepper, and paprika into a Ziploc bag.  Add the chicken and shake well to coat.
2. Heat the oil in a large pan and sear chicken until lightly brown on both sides.  Place the browned chicken on the bottom of the crockpot.
3. Saute the onions and garlic in the same pan until lightly brown.
4. Add the wine and chicken broth and stir in the mustard and cook for 1 minute.  Spoon the onion mixture over the chicken in the crockpot.
5. In the same pan, saute the mushrooms until softened, approximately 2 minutes.  Add them to the crockpot.
6. Cover and cook on low for 5-6 hours (or on high for 2 1/2-3 hours).
7. Remove the chicken from the crockpot and stir in the Greek Yogurt.  Put the chicken back in and cover and cook for an additional 5 minutes.  *The chicken might fall apart during the process, which is OK!*
8. Serve over brown rice or quinoa.

Sweet Potato Hummus

Sweet potatoes amazing for you and delicious!!  Dip your veggies in this and be prepared to be in heaven!!  I am a big fan of easy recipes and this is exactly that!

INGREDIENTS:

• 1 medium sweet potato
• 1 can (15 oz.) garbanzo beans, rinsed and drained
• 3 tbsp lemon juice
• 3 tbsp tahini
• 2 tbsp olive oil
• 2 tbsp water
• 1 clove garlic, chopped
• 1/2 tsp kosher salt or salt
• 1/2 tsp paprika
• 1/2 teaspoon ground cumin
• 1/8 tsp ground red pepper
• Sliced green onion (optional)

DIRECTIONS:

1.  Prick skin of sweet potato.  Microwave on high for 4 to 6 minutes or until tender.  Let cool for 5 minutes.  Cut potato lengthwise in half.  Use spoon to scoop pulp from potato.

2.  In food processor combine potato pulp, garbanzo beans, lemon juice, tahini, olive oil, water, garlic, salt, paprika, cumin, and red pepper.  Cover and process until nearly smooth.

Breakfast Casserole

Typically a breakfast casserole is filled with full fat cheese, sausage, whole eggs, and grits.  This version is stripped of much of the fat, but not stripped of flavor!  It is equally as delicious and easy to make!  I was amazed at how much flavor this had!!

INGREDIENTS:

• 1 tsp dried oregano
• 1 tsp crushed red pepper flakes
• 1 tsp garlic powder
• 1 tsp salt
• 1/2 tbsp. ground nutmeg
• 1 pound ground turkey
• 1 tbsp olive oil
• 6 large leeks, white and light green part, chopped and well rinsed
• 2 cups cottage cheese
• 4 ounces (1/2 cup) goat cheese
• 4 cup tightly packed chopped fresh spinach
• 1 quart egg whites (from about 16 eggs), lightly beaten

**This was my first time ever using leeks for anything and I had no clue what to do, but a quick visit to youtube helped me out!  It was super easy and here is the tutorial I used!


DIRECTIONS:

1. In a large bowl, mix the oregano, red pepper flakes, garlic powder, salt, and nutmeg.  Add the turkey and mix with a spatula or your hands.
2. Slick a large skillet with the olive oil and heat it over medium heat.  Add the turkey mixture and cook until the meat is no longer pink.
3. Add the leeks and cook for another minute; then add the cottage cheese and goat cheese.  Keep cooking and stirring over low heat until the goat cheese just begins to melt.
4. Pour the mixture into a 9 x 13 inch baking dish.  Spread the spinach on top and then pour in the beaten egg whites.  
5. Use the spatula to make sure the egg whites are distributed evenly in the dish.  Cover with plastic wrap and refrigerate for at least an hour, or overnight.
6. Preheat oven to 400 degrees.  Bake the casserole for 45 minutes to an hour - until a knife stuck into the center comes out clean.

Zucchini Pizza Boats

This is an awesome substitution for regular pizza...and it's just as DELICIOUS!!!

INGREDIENTS:

• 6 medium zucchinis
• 1 can (8 oz.) of tomato sauce (reduced sugar/organic)
• 1/4 cup whole wheat breadcrumbs
• 1/4 cup Parmesan cheese
• 1 teaspoon Italian seasoning
• 2 cups shredded Mozzarella cheese
• OPTIONAL TOPPINGS:  sauteed veggies, turkey pepperoni, turkey sausage

DIRECTIONS:

1. Preheat oven to 425 degrees
2. Wash zucchini well, then slice lengthwise
3. Scoop out the zucchini flesh from each half using a spoon, leaving the halves about a centimeter thick.  Save the cooped zucchini in a bowl and place to the side.
4. Place the hollowed zucchinis on a baking sheet
5. Chop or mash the zucchini in the bowl you set aside, then mix in the tomato sauce, breadcrumbs, Parmesan cheese, and Italian seasoning
6. Refill the zucchini halves with the mixture, then top with Mozzarella cheese and other optional toppings
7. Place the tray in the oven and bake for approximately for 20 minutes or until the cheese is melted and slightly browned

**The longer the zucchini is in the oven, the softer it gets.  So if you want firmer zucchini, feel free to take them out of the oven sooner.

*THE 10 STEPS TO ACHIEVING SUCCESS*

Throughout the year I re-evaluate and set new goals as I accomplish my other goals (or fail miserably).  Not all goals are created equal, but all goals contain the same foundational elements.  No one is born with all of the talents to achieve a goal - you learn as you go!

Success is individual and your definition of a "good life" is different from others'.  However, the underlying steps to achieving success and setting goals are the same.  Success is the ability, first, to recognize opportunity; second, to form plans and strategies that leverage opportunity; and, third, to develop the necessary skills needed to execute those strategies.

Over the past few years u have used these 10 rules for goal setting and ultimately, achieving success.  Each rule is one piece of the puzzle of achieving success.  I encourage everyone to take these rules into serious consideration and implement them 1 at a time no matter how large or small your goal is.

#1.  BE DECISIVE
A decision is never made only once.  Typically, I admit it, I am an indecisive person.  With setting goals, though, the wishy washiness won't cut it.  You must choose what you want, with certainty, or else accept the scraps by default!  You define yourself by your decisions, so choose wisely.  With every decision comes risks and costs, but indecision is the biggest factor that leads to missed opportunities. 

#2.  STAY FOCUSED
Focus requires focus.  Focus is following of one's course until successful.  It is the glue that holds a goal in place.  You can have a great goal or idea, but without focus you are left with nothing.  The higher your focus is, the power you will generate.  Unfortunately, focus can be easy to lose, but as long as you repeatedly recover your focus, and as soon as you realize you had a minor derailment, the quicker the recovery.  Without focus, you lose your way, your enthusiasm disappears, and goals become faded, distant aspirations.  Your focus should receive constant care, feeding, and attention. 

#3.  WRITE DOWN YOUR GOALS
I have lists everywhere.  In my world, if it's not written down, it's not happening...goals included!  Unwritten goals almost always lose in the end because the goals fall victim to the "outta sight, outta mind" phenomenon!  When you keep your goals only in your mind they tend to remain as only figments of your imagination and the odds are stacked up against you ever acting upon them.  When you write them down you are actually seeing what you are thinking and you're taking a step toward achieving them. 

#4.  PLAN THOROUGHLY
Details, details, details.  Know who you are, what you want, where you are going, how you will get there, what you will do when you arrive, and then you can pretty much guarantee your success with any endeavor!  Have a plan in place before taking action and your process will be faster, efficient, and probably cheaper!  Do your homework and research, plan in private or in a group, have patience, and resist temptation to jump into a decision.  Planning significantly increases the chances of success.

*Planning:

• Promotes Focus
• Coordinates Efforts
• Provides Standards
• Prepares You With Necessary Tools & Knowledge
• Reveals Potential Roadblocks
• Stimulates Thinking
• Offers a Possible Exit Plan

#5.  INVOLVE OTHERS
It can be scary sharing your goals with others, but chances are, there are other people out there that have been in the same boat as you.  They have been there and done that and have a wealth of knowledge, wisdom, and experience to share.  So...embrace it and seek them out!  Having another set of eyes and ears is important for the times where you may be nervous, unsure, or skeptical about where you are going and what you are doing.  Knowledge from others' experiences allows you to build and maintain momentum.  No goal is ever achieved alone.  We all need guidance, support, opinions, tips, and extra motivation, which comes from involving others.  In addition to shortening your learning curve, when you involve others, an extra level of accountability is added, which is mandatory for success!

#6  EMBRACE & WELCOME FAILURE
Failure - so important, yet so misunderstood!  There are plenty of wrong assumptions about failure when it comes to achieving success.  Failure has an ulterior motive, not to get you to quit but to stop you long enough so that you learn something, re-evaluate, re-focus, re-strategize and then re-launch again more prepared.  Anything worthwhile and worth pursing comes with the risk of failure, but it is a good measure of your investment and a true test of your character, commitment, and courage. 

#7.  TAKE PURPOSEFUL ACTION
If you don't take action, odds are, you won't succeed.  Fear causes people to stay put where they are and if you give into the fear, procrastinate and don't take action, life becomes a constant series of postponements, cancellations, and missed opportunities.  If what you have done or haven't done in the past hasn't worked; change something.


#8.  INSPECT WHAT YOU EXPECT
Change is going to happen, it's inevitable, but growth is optional.  Performance should be reviewed periodically or else growth and development will stop.  Evaluate your progress and don't be afraid to alter some things.  When you inspect your expectations you are also maintaining and improving your focus.  Inspection tells you where you are in relation to where you want to be.  It also tells you how you are doing in the process of pursuing your goals and achieving success.  Are your actions putting you on the right track to produce your desired results?  No?  Change and improve what you're doing.  Yes?  Keep going full speed ahead!  Take the time to inspect past performance and learn from your experiences.  Plans need reviewed and even updated.

#9.  REWARD YOURSELF
The road to achieving success is a journey.  Along the way you build character, integrity, heart, discipline, and you will probably learn a lot about yourself.  Those things, alone, can be thought of as rewards.  However, having something that symbolizes achievement is a powerful motivator, positive reinforcement, and inspire us for continued progress.  Be smart with your rewards, but make them special and tailored towards you.  When you reward the right behavior and results, you almost guarantee a repeat performance.  You should reward yourself for small accomplishments as well as large; this simple act becomes fuel for future achievement!

#10.  MAINTAIN PERSONAL INTEGRITY
Your biggest concern is not your skills, ability, or intelligence - it's your commitment.  When you feel like quitting, inspect yourself for will, courage, and spirit.  Lack of integrity ensures false promises and broken dreams; it negatively reinforces a sense of incompetence.  When you fail to honor your commitments to yourself, it reflects badly upon you and is one of the biggest mistakes you can ever make.  It shows a sense of incompetence.  without personal integrity your goal is just a vision or a thought, not reality.  Personal integrity is not only habitual, but it is essential because it moves you closer to your goal and achieving success.  commitment is the heartbeat of your goal and integrity is the oxygen that keeps your goal breathing.

If things get difficult, which they probably will, simply re-evaluate or go back a few steps to make some changes.  Nothing good in life comes easy!!

Success is a beautiful thing and it feels great.  Grow accustomed to prosperity and confident in the process of achieving a goal and being successful.  Embrace and implement these 10 steps of goal setting and watch the powerful transition take place right before your eyes!

Hummus Crusted Chicken

I like chicken and I like hummus and I eat a lot of both!!  So...enter in...Hummus Crusted Chicken!  I prefer Roasted Red Pepper Hummus, but honestly you can use any flavor you would like.  When I make my next batch of Homemade Hummus I will be using that instead of store bought hummus!  This is so easy to make, it's ridiculous!!!

INGREDIENTS:

• 2 Boneless, skinless chicken breasts (I flattened them with a meat mallet since they were thick)
• 1 Cup of hummus of your choice
• Lemon Juice
• Balsamic Vinegar
• Chopped Rosemary
• Sea salt
• Black pepper

DIRECTIONS:

• Preheat oven to 450 degrees
• Smother (and I mean smother) the chicken with hummus on one side
• Squeeze lemon juice over the chicken
• Sprinkle with Balsamic Vinegar and Rosemary
• Bake until hummus is golden brown and chicken is cooked through - roughly 30-35 minutes
• Season with sea salt and black pepper to taste

*NO NEW YEAR'S RESOLUTIONS FOR ME!*

Last week I was asked what my New Year's resolution(s) will be for 2015.  My answer?  I'm not making resolutions...and that's my resolution!

Now don't get me wrong, there is nothing wrong with making resolutions, I understand everyone is different, but I have decided I don't necessarily believe in making them anymore.

This comes after the past few years of making several miscellaneous changes throughout the year..so I figured, why wait until the New Year?  I will set some new goals, but I do that throughout the year anyways.  It's a new month so I like to go back to the drawing board and re-evaluate but not just because it's January 1st or because it's what I am supposed to do when the clock strikes midnight, but rather whenever I decide something needs to change and because I WANT to make the change.

For some reason, people commit to "change their lives" starting January 1st - not sooner.  If you think something in your life needs to change, why wait?  This year, as well as in 2013 and 2014, America's #1 resolution is to lose weight, but making a once-a-year promise to do so is NOT the way to go.  I am ALL FOR starting over and starting with a clean slate, but you don't have to (and shouldn't) put changes or alterations to your life on hold until the New Year or other "specific" times of the year, like a Birthday, or as a result of certain life changing events, like a death in the family.  Why not start as soon as you come to the realization and as soon as you decide that is what you want to do?  Get ahead of the game.  Get started before you set yourself back even more.  What's holding you back?

FUN FACT:  Over 30% of people give up their resolution before the end of January, and another 30% quit before the end of May.  In fact, only 8% of people regularly succeed in keeping the promises they made as the ball dropped.

So if you did make a resolution to get healthy in 2015 you want to lose weight, tone up, and get stronger, here is some advice that I will share with you.  A lot of this is no-brainer stuff, but sometimes people just have a hard time grasping it all, which is COMPLETELY normal.  I can hear you now..."I don't have the time."  Yes, you do.  No one ever HAS the time.  You MAKE the time.  Most people have lives, kids, jobs, dogs, families, friends, whatever.  Figure out and determine your priorities.  If you want one of your priorities to be to get fit and have a healthy lifestyle...well, it takes hard work, compromise, and sacrifice, but chances are, everyone will benefit from it, not just you.  So it's more than worth it!  If it's not one of your resolutions/goals, then I question why you are reading this blog post.

These 5 tips, in NO particular order, are helpful in making healthy living part of your everyday life - not just a one-time thing.

1.  Start Small.  Too often, people plan on making overly drastic changes to their lives, changes that they inevitably fail at sustaining.  People want immediate gratification and immediate results.  That's not how it works, unfortunately.  If you want to eat better, don't make your resolution to become a Vegan or to run a marathon - make it something like you substitute your whole milk in coffee drink with skim milk.  Or take the stairs instead of the elevator, park your car farther away from the front door of the store, go on family walks in the evening after dinner (and take the dog).  You can transform your body just by adding more steps each week!  It can be overwhelming at first, but you should start small.  Baby steps.

2.  Start Today.  Don't wait for January to begin your journey to a "NEW and FITTER" you.  Start immediately.  Tonight after dinner, walk around your block 3 times (it's a start!).  If it's too cold, walk on the treadmill if you have one, or pop in a workout DVD.  Get moving.

3.  Surround Yourself - Strength in Numbers.  Having friends and family members with similar goals will only make you more successful.  You are more likely to stick to your goals if you have others motivating you and with a similar view points.  Surround yourself with people who inspire, motivate, and push you in a positive and encouraging way.  You don't need to have a trainer - a buddy can help motivate you too.  This is where Accountability Groups come into play, which is how I got started with Beachbody.  I joined this PRIVATE group that included people, like me, looking to make a change, looking for support and motivation and HELP!  I actually joined my first group in the middle of the year, not at the beginning.  When you have people around you in the same boat as you and with the same goals in mind, it helps.  Having support works!  The support is undeniable and extremely effective.  Believe it or not, you're not alone.  Always remember that.

4.  Get the Right Tools.  A comfortable pair of tennis shoes, a pedometer, a FitBit, a blender, a support group, and a positive attitude will make eating better and moving more that much easier!

5.  Focus on the PROCESS.  That's exactly what it is...a process.  Embrace it and have patience.  This is probably #1 in my book.  It won't happen overnight so having patience is key!  Since we were kids, we have been hard-wired to be goal-oriented and expect immediate results and get that instant gratification.  That can actually hurt your progress if your goals feel too unrealistic, unattainable, or if you judge your success on the outcome of just one goal.  If you focus on the process, methods, and techniques you use working toward your goals; like how many steps you have added to your day, getting enough protein, healthy fats and fiber in your diet, and sleeping at least 7 hours a night; you will be more successful and there are plenty of studies and personal success stories to prove it! 
Will you fail?  Probably.  Will you hit bumps in the road?  You bet.  You may even want to throw in the towel several times over and over again!  That's why it is a process and if you picture yourself being successful and focus, you are destined to succeed.  It might not be pretty, and if it is pretty, you didn't make scary enough goals/resolutions.

It can be easy to get off track and that's normal, you just have to stay the course and get right back on.  Write your resolutions/goals down so you can see them and hold yourself accountable and then share what you write down with others so they can hold you accountable too!  Then keep them somewhere where you can see them.  Also...celebrate how hard you're working, the little successes, and how dedicated you are, BUT celebrate the right way.  It can be difficult at times, but don't undo all of your hard work at the end of the week because you think you "deserve" it.  There will be dinners out, Happy Hours, friends who can eat whatever they want and not gain a pound, and parties; NONE of which are worth sabotaging all of your hard work you are putting in to improve the quality of your life and be a better version of you!  Instead, treat yourself to something different rather than food or booze.  For example, get a pedicure, a massage, new shoes, or a new workout outfit.  This technique is a great self-motivator!

Change and new things can be scary, which is why I always say...ease into it (#1 from above).  Don't be shy to ask for help, guidance, motivation, accountability, tips, or support!  Most people need it and I would love to provide that for you!  There are always new Accountability Groups forming and I would love to support you during your journey!  If a private group isn't for you, no problem, I can still be your sounding board and support and motivate you anyways!!  We all have to start somewhere and I am always looking to add more to my own personal support group too!  It doesn't matter where you are in your transformation or how large or small your goals/resolutions are, everyone has their own journey!!

AND REMEMBER:  MAKE IT FUN and DON'T compare your process, progress, successes, failures, and journey to anyone else's!!

So I will end with saying, Happy New Year and may your year be filled with health, happiness, success, and lots of love!!!