Monday, September 26, 2016

Mondays + No Bake Cinnamon Sugar Donut Holes



HELLURRRRRR!!!

Gosh you guys I am so dang excited about this new Fall weather we are having. Is anybody else ready for Sweatshirt season? I remember for years and years when I struggled with my own weight loss I would crash diet every spring then as soon as the leaves started falling I just gave up! I might make another half hearted attempt in January for a few days or a week at the most and then when the weather warmed up the cycle repeated itself. It is NO way to live! Man o man do I wish I would have realized that a little bit of CONSISTENT effort was the key... We learn from our struggles though! 

It is MONDAY and that means it is the one time of the week that I want you to check your progress. Step on the scale & grab your tape measure and assess! Make tweaks or changes to your diet, plan on getting up a little earlier to make SURE you fit your workout in, and remember to get enough rest and drink your water. 

As always - please comment below and let me know how you are doing so I can HELP
- What new healthy habit did you start last week?
- What did you struggle with last week?

Heather

'Do it now! Sometimes later becomes never.'

No-Bake Cinnamon Sugar Donut Holes
Total Time: 8 hrs. 20 min.
Prep Time: 20 min.
Cooking Time: None
Yield: Makes 14 servings, 1 ball each
Ingredients:
⅓ cup whole raw almonds
Water
½ cup + 1½ tsp. unsweetened shredded coconut, divided use
1 tsp. ground cinnamon
½ tsp. ground nutmeg
1½ tsp. coconut (or palm) sugar
2 scoops Vanilla Shakeology
½ tsp. pure vanilla extract
¼ tsp. sea salt (or Himalayan salt)
6 medjool dates, pitted, coarsely chopped
2 Tbsp. + 1½ tsp. raw honey
Preparation:
1. Soak almonds in water overnight to remove skins; drain. Set aside.
2. Place 1½ tsp. coconut, cinnamon, nutmeg, and sugar in food processor; process for 20 seconds. Set aside.
3. Place remaining ½ cup coconut in food processor; process for 1 minute to release oils.
4. Add almonds, Shakeology, extract, and salt; pulse until well blended.
5. Add dates; process until well blended.
6. Add honey; process until well blended.
7. Roll into fourteen balls, about 1-inch in diameter each. Roll balls in cinnamon mixture.
Tips:
• If you don’t have time to soak almonds overnight, you can cover them in water and microwave them for 1 minute. Cool before using.
• Store leftover bites in an air-tight container.
These count as 1 yellow and 1 tsp for the 21 Day Fix

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Sunday, September 25, 2016

How to Make Your Weekly Meal Plan

MEAL PLANNING!!! The unsung hero of weight loss. FACT is - you will not lose weight from exercise alone - you have to give it 100% for your 30 minute workout but you ALSO have to give it 100% every time you sit down to eat a meal or open those cabinets! 
ONE MAJOR thing I want you to take away from our 30 Day Challenge is to eat a healthy, balanced diet with a lot of real food! Your homework for this weekend is to read through your nutrition guide & make a plan for next week. I don't even care if you meal prep it all out and put it into containers. That is bonus points!
You need to wake up in the morning with a plan of attack - i.e. how many reds, greens, yellows, etc that you are going to eat that day!
I *always* say K.I.S.S - keep it simple silly. Please don't try to make a bunch of crazy recipes the first week & ask what the container equivalents are. Start basic. Fire up your grill. Use spice rubs (which are freebies!) Steam your veggies! After the first week when you've gotten the basics down you can start 'FIX'ING' your favorite recipes! ;)

FAQ:
Where can I find approved recipes?
  • There are a TON of recipes & ready made meal plans in the 'Files' section of our Challenge Group.
  • Go to photos > albums to find our Healthy Crockpot Recipes album
  • Your nutrition guide has a few simple recipes in it. 
  • You can type 'recipe' in the search box of this group & find recipes that everyone has posted.
  • The Beachbody BLOG has a ton of free recipes with nutrition facts and container equivalents.
  • The Fixate Cookbook has over 100 recipes in it. 
  • If you have the Beachbody Club membership you can use the customizable meal planner to create and download a custom meal plan, recipes, and a shopping list. 
  • New on the Club Membership > FIXATE cooking show with top trainer Autumn & chef Bobby Calabrese with printable recipe cards!
  • And of course there is always PINTEREST - but some of those aren't actually fix approved ingredients so use your best judgement there! Follow my 21 Day Fix Recipes Board.

How do I plan out my meals?
This is how I've made my meal plan for two years and lost 60 pounds. 
My calculation puts me really close to this lower calorie bracket. Can I just use that one instead?
No! I know our meal plans include a lot of food but the calculations and calorie brackets were created by master nutritionists and tested over and over before the program was released to the public. The program is designed to work! Work you way up to eating all of the food if it is hard for you at first. As you lose weight you will move down into that next bracket.....at which point you will probably miss all the extra food! 

I love your meal planning notepad where did you get it?
It's from Amazon, its about $5 and you can use it to plan for a whole year. I have also found that save the sheets and reusing the meal plans that we love is a HUGE time saver! The whole notepad is magnetic so I pull it off the fridge every weekend, make my meal plan, and then stick it back on there so we can see our menu for the week.

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Saturday, September 24, 2016

Clean Eating Meal Plan for Master's Hammer & Chisel Hybrid Prep & 21 Day Fix

Before I reached my goal weight I remember searching Pinterest for hours for a magic meal plan that was simple to follow that would help me lose weight. It was always hard for me to find one that seemed doable with easy, healthy recipes that me and my family would actually eat. Now that I have lost 60 pounds of baby weight and reached my goal weight I want to share my own meal plans in the hope that it gives you an idea of what to eat or inspires you to try a new meal. 

I don't like to cook, so my meals are super simple and easy to put together. I'm not a super picky eater but I have a major sweet tooth so I add a chocolate shake into every day. It feels like a treat but is the healthiest thing I eat all day and helps me lose fat, curb cravings, and stay regular. 

Breakfasts: 
(alternate between two)
steel cut oatmeal, with an apple and 2 boiled eggs
or
greek yogurt, whole grain cereal,  blueberries

AM Snack:
(alternate between three)
plain almonds
hummus lettuce wrap
balsamic avocado

Lunch:
(alternate between two)
Mixed Green Salad topped with Chicken Breasts
or 
Mixed Green Salad topped with Salmon

PM Snack:
(my favorite treat of the day!)
Peanut Butter Cup Shakeology

Dinner:
(alternate between three)
Grilled Flank Steak + cooked carrots with paprika
grilled chicken breast + steamed kale
grilled veggie burger + steamed brussel sprouts

Keeping my menu simple and rotating between the same few meals makes it easier for me to double batch, meal prep, and grab and go. The next week I will keep only the meals that I LOVED and try new recipes so I never get bored.

Is this helpful? Would you like to see more of my meal plans?

You can sign up to make me your FREE Health + Fitness Coach HERE
After you have made me your coach please send an email to HBogerHooker@gmail.com with your goals so that I can help you get there faster!  

Saturday, September 17, 2016

Slow Cooker Stuffed Peppers


SLOW COOKER STUFFED PEPPERS
Add this to your meal plan for next week!

INGREDIENTS
5 bell peppers, hollowed out
2 cups cooked rice
Salt, to taste
Pepper, to taste
1 can corn, drained
½ onion, diced
1 can beans, drained
½ cup diced tomatoes
½ cup salsa
2 cups cheddar cheese, shredded
½ cup chicken stock

PREPARATION
1. In a bowl, mix the rice, salt, pepper, corn, onion, beans, tomatoes, and salsa.
2. Place the bell peppers hollowed side up into a 7-quart slow cooker. Cut the bottoms of the peppers if needed to help them stand up better.
3. Fill peppers halfway with rice mixture, then sprinkle on 1 cup of cheese.
4. Fill to the top with rice mixture and top with the remaining cheese.
5. Pour chicken stock into the bottom of the slow cooker.
6. Cook on high for 4 hours.


7. Enjoy!

Find more real food recipes on my Facebook page using the Hashtag #hhfitfood & on my Real Food Recipes page.


Wednesday, September 14, 2016

Slow Cooker Vegetable & Barley Soup


SLOW COOKER VEGETABLE & BARLEY SOUP
INGREDIENTS
2 Med. Yellow Onions, diced
2 Carrots, peeled and sliced
2 Stalks Celery, washed well and thinly sliced
3 c. Water
1 c. Tomato Juice
4 c. Vegetable Broth or Stock
1 tsp. Salt
1 tsp. Basil
1/2 tsp. Thyme
1/2 tsp. Pepper
1/2 tsp. Celery Salt
1 c. Pearl Barley
2 c. Green Beans
2 T. Dill
2 Red Potatoes, washed and chopped into 3/4 inch pieces
14.5 oz. Diced Fire Roasted Tomatoes, undrained (more if you really like tomatoes like me!)
DIRECTIONS
Place all ingredients EXCEPT tomatoes in a 6 quart slow cooker.
Cover and cook on low for 6-8 hours.
Stir soup and add tomatoes.
Cover the slow cooker and cook for about 15 minutes longer or until tomatoes are hot.
Love this #21dayfixapproved recipe from getcrocked.com!

Saturday, September 10, 2016

Week Day Meal Prep Chicken Burrito Bowls


Week Day Meal Prep Chicken Burrito Bowls
Serves 4-6

INGREDIENTS
2-3 boneless skinless chicken breasts
3 bell peppers, any color, sliced
1 large red onion, sliced
2 tablespoons olive oil
1 tablespoon taco seasoning
Salt and pepper
1 jar salsa
3 cups cooked brown rice, divided
1 can black beans, drained and rinsed
1 can corn
1 cup shredded cheddar cheese
1 lime, sliced into wedges
Fresh cilantro to garnish
PREPARATION
1. Preheat oven to 400˚F/200˚C.
2. Line a baking sheet with foil.
3. Place the chicken, peppers, and onions onto the baking sheet and drizzle with oil.
4. Sprinkle the taco seasoning evenly over both sides of the chicken breasts.
5. Salt and pepper the peppers and onions, tossing to coat.
6. Top each chicken breast with a generous pour of salsa.
7. Bake in a preheated oven for 25 minutes.
8. Rest chicken for 10 minutes, before slicing into strips.
9. Add a base of brown rice to 4 food storage containers. Top each with a scoop of black beans, corn, additional salsa, cheddar cheese, cooked peppers and onions, and sliced chicken. Garnish with fresh cilantro and a lime wedge.
10. Store in the refrigerator (and enjoy any extras immediately). Can be kept refrigerated for up to 4 days.
11. Meal-prep FTW! Enjoy!

Saturday, September 3, 2016

Easy Chicken and Rainbow Veggies


Easy Chicken and Rainbow Veggies

INGREDIENTS

Servings: 4
Vegetables:
1 medium-size red onion, diced
2 cups broccoli florets 
1 yellow bell pepper, sliced
2 cups baby carrots
1 ½ cup cherry tomatoes
3-4 tablespoons olive oil
Salt and pepper, to taste
8-10 sprigs thyme
Few garlic cloves
Chicken:
4 chicken breasts 
Olive oil
Salt and pepper, to taste
Pinch of paprika
4 sprigs thyme
4 garlic cloves
Special Equipment:
2 baking trays
Aluminum foil

PREPARATION

1. Preheat oven to 400°F/200˚C.
2. Place red onion, broccoli, yellow bell pepper, baby carrots, and cherry tomatoes evenly on a baking tray. (Try not to let the vegetables overlap too much so they roast properly.)
3. Season with olive oil, salt, and pepper (to taste).
4. Add sprigs of thyme and garlic clove halves on top of the vegetables.
5. Tear off four pieces of aluminum foil (approximately 12 in x 12 in).
6. Lay down the foil and place the chicken breast in the center for each one.
7. Season both sides of the chicken with olive oil, salt, pepper, and paprika (all to taste).
8. Add sprigs of thyme and garlic clove on top of each chicken breast. 
9. Bring the top and bottom edge of the foil into the center and fold a couple of times. Fold in the left and right sides a couple of times to seal the foil pack.
10. Place all 4 chicken foil packs on a baking tray.
11. Bake for 30 minutes.
12. Enjoy!