Wednesday, November 30, 2016

(Vegan) Crockpot Quinoa Chili


What is a Mom to do when she has a To Do list a mile long, she needs to feed her fam a hot, nutritious meal, and she's saving all of her coins for an upcoming anniversary? Well, if you are THIS MOM then you go on a crazy crockpot cooking spree & test out a bunch of new recipes.
CROCKPOT + ALDI/TRADER JOES = MAGICAL COMBINATION, YA'LL
In one week I used my crockpot to make rice, dried pinto beans, balsamic chicken, this chili, garlic honey salmon, pineapple pork tenderloin & hubby's fave beef pot roast. I bought all of the ingredients for all of these meals for $78 TOTAL and we had leftovers every day. Winning!
With the money I saved I was able to go ALL OUT on Hubby's anniversary present. I'm so excited to give it to him - he is NOT going to see it coming!! Eeeeekkk - I love giving presents. 
This vegan crockpot quinoa chili was hands down my favorite out of the bunch. It is a lighter version of a fall favorite and it makes a ton. Eat up and freeze the rest for another quick dinner.
VEGAN CROCKPOT/SLOW COOKER QUINOA CHILI
Ingredients
  • 1 15oz can black beans, drained and rinsed
  • 1 15oz can of pinto beans, drained and rinsed
  • 1 14oz can of diced tomatoes
  • 1 4oz can of diced mild green chiles
  • 1 cup frozen corn
  • 3 cups low sodium vegetable broth
  • 1/2 onion, diced
  • 1 red bell pepper, diced
  • 1 packet of organic chili seasoning
  • 3/4 cup quinoa, rinsed
Directions
Combine all ingredients in a crockpot. Cook on high for 3-4 hours or low for 6-8 hours. Stir to combine, salt and pepper to taste and serve with your choice of toppings: sour cream, hot sauce, tortilla chips, cheddar cheese, etc.
Do you call it a crockpot or a slowcooker? I always say Crock Pot!

4 Ways to Stay on Track in December

Hey ladies! As we enter into December I have a few 'tough love' tips to help you stay on track in Round 12 - the final round of 2016.
  1. Fit in a sweat sesh DAILY. Why workout? It gives your metabolism a temporary boost, it helps build muscle which burns more calories 24/7 and it makes you feel good and have more energy! I know it sounds counter-intuitive but if you're feeling blah & tired then you need to go 'work it out' to feel better. Do you post your sweaty selfies on your personal insta? Hashtag them with #HHFITTRIBE so I can give you a virtual fist bump!
  2. Track your food. It's pretty easy to get in a good 30 minute workout but its what happens the other 23 1/2 hours per day that is tougher! Tracking your meals is a good way to make better choices and be more conscious of what you are eating. You can jot them down in a little notebook, in the notes section of your phone or even use a free app to track. Remember that weight loss is about 80% nutrition and only 20% fitness so if you aren't where you want to be then THIS is your biggest opportunity area.
  3. Shift your mindset, for real. This is not about a lifetime of deprivation. This is about being healthy, having better skin, hair & nails, living to see our grandkids, setting examples for your kids, working AGAINST our family medical history, getting into shape to get pregnant, fitting into size BADASS, feeling sexier than before, having energy to keep up with kiddos and So. Much. More. Why the hell did you start? Don't quit now.
  4. Think you can make a habit by doing something 'when you feel like it'?! WRONG. A habit is made when you make a commitment and follow through with it. Over time it gets a little easier. Then it becomes part of your routine. Then you feel weird if you don't do it. Tired of starting over? Quit giving up!
Don't bury your head in the sand for the whole month only to wake up on January 1st in an even bigger hole. Moderation and balance are KEY to having the happiest, healthiest Holidays yet! You can do this!

Monday, October 24, 2016

How to Lose Weight


I think people make this much more challenging than it should be. Fact is, losing weight is a mathematical formula. If you follow it then you will lose weight. The problems come in when you try to lose weight too fast, you give up before you reach your goal, or you try to lose weight by doing something that is not sustainable for the long term. It can take some trial and error to find the right lifestyle approach for you. You need to decide what is important to you in both the short term (weight loss) and the long term (your health, alcohol, dessert, carbs, sanity :-) to find the best approach for you – the one you can stick to.
How to Lose Weight
There is a calorie sweet spot for long lasting weight loss. If you eat more calories than your Daily Calorie Target you will gain weight. If you eat less calories than your Daily Calorie Target then your body will go into starvation mode and you will not lose weight. Try to hit your goal each day. To find out exactly how many calories you need to eat in a day to lose weight you can follow this simple formula.
Current Weight in Pounds x 11 = Your Caloric Baseline
Your Caloric Baseline + Calories Burned in Your Daily Workout = Your Maintenance Calories
Your Maintenance Calories – 600 = Your Daily Calorie Target*
I think it’s important to note here that if your daily calorie target is less than 1200 then you should round up. You should never go below that # – its the basic amount of calories we need to function. If you go below this your body will go into starvation mode.
How to Calculate Calories Burned in Your Daily Workout
  • Use the Calorie Burn Calculator. You put your height & weight in, select your activity and how many minutes you did that activity.
  • Use a wearable fitness tracker like Fitbit or Polar
  • Use the calorie count on the treadmill display
  • For home workout programs, just use the # of calories burned in the daily workout. It will tell you this in the guide.
How to Track Calories so that you hit Your Daily Calorie Target
Track your daily calories with a Pencil & Paper
If you like to keep it old school you can keep track of your daily calories by using a small notebook as a food journal. You can find the calorie counts of just about any food on either the nutrition facts label or you can look up the calorie count of almost anything including fresh foods and raw vegetables on Calorie Count or using the Calorie Count app.
Track your daily calories with an App.
Here are some that I like:
  • My Fitness Pal
  • Fooducate
  • Noom
  • *For my 21 Day Fixers: 21 Day Fitness Tracker by Beachbody LLC. You will track containers instead of calories but this app is great!
Why you shouldn’t lose too quickly
We have all had that friend who lost a bunch of weight quickly only to later pack it back on plus more. Crash diets are not a long term solution and should be avoided at all costs. Making healthy lifestyle changes including positive changes in your diet and fitness will help you lose between 1-3 lbs of fat a week. If you have more to lose you may lose more than that in the beginning. I also highly recommend taking your measurements and recording your progress as well. If you are working out, you will be replacing fat with new muscle. Since muscle weighs more than fat it may look like the scale isn’t moving, when in fact you are making improvements to your body composition from the inside out!
Don’t give up.
You didn’t gain the extra 20 lbs in one week and you won’t lose it in one week. A once a week tracking system is the best way to get a true picture of your progress and avoid frustration. DO NOT weigh yourself every single day – that is a worthless and often frustrating practice because there are many different factors that can cause your weight to fluctuate between 3-5 lbs DAILY. I have seen so many women who were more committed to weighing themselves daily than they were to actually losing weight. Those little body fluctuations caused them to either panic and overcorrect or feel satisfied that several bad days had not caught up to them. (It will) Trust in the process and make corrections/adjustments weekly as needed and you will have success.
Finding the Right Lifestyle Approach
This is so, so important for long term success.  The internet is full of different diets & workouts and it can be frustrating to try to find the right solution that will work and fit into your life.
For me, clean eating was a no brainer – I just believe that you should try to eat a variety of fresh, healthy foods each day for not only weight loss, but good health and longevity. There are many many diets that you can lose weight with but only one that I know has been recommended by oncologists over and over and that is clean eating. I get to eat a ton of food, too! 😉
Shakeology for me has also been a no brainer. I am a busy Mom and even with the best intentions I know that I don’t always get everything my body needs to function at its best. Shakeology is my daily vitamin, my grab and go lunch, and my daily sweet treat. The super foods that are found in Shakeology are second to none and for that reason alone I have no plans to quit drinking it!
The right workout for you is the one you will do! Haha! I choose to do home workouts in my basement because its quicker and I like that I can just roll out of bed and get it over with. These programs were created by master trainers and have been tested and proven over and over & are much better than any training I could get at my local gym. A great workout plan includes both cardio & weight bearing exercises, so keep that in mind if you are trying to create your own!
Want to lose weight faster? Work one on one with me! (Results Guaranteed!!)
I provide a complete solution with something called a Challenge Group. These online groups are very effective and include a simple nutrition plan, a total body fitness program, a premium superfood shake, and daily support from me. My customers have gotten amazing results and love the way they look and feel. If you are looking for something easy that you can just plug into then please contact me for more information on this all in one solution.

Sunday, October 23, 2016

Clean Eating Meal Plan

Planning my meals out for the whole week has been a game changer for me! It helps me go into the week with a plan of attack so that I can reach my fitness goals. It helps me go into the grocery store with a plan of attack so that I am able to get what I need and get out. And it helps me use up food that I already have in my cabinets and freezer so that I do not let anything go to waste.

Pictured below is the What to Eat Meal Planning pad that I use every week. I have tried so many different methods and printable forms and this little magnetic note pad is what works best for me! In fact, most of The Fit Tribe uses it as well! There are 52+ sheets included so it will last you for an entire year and its under $5 here! For breakfast I like grab and go options: pre boiled eggs, fresh fruit. and toast. For lunch I will normally eat a salad, a wrap, or leftovers. I will drink Shakeology after my morning workout and I will eat an apple drizzled in almond butter for my afternoon snack with hot tea.



Clean Eating Meal Plan Dinners

Monday: Steak and Cauliflower Mash
Tuesday: Chicken Taco Salad
Wednesday: Meatballs and Zoodles
Thursday: Breakfast Dinner
Friday: Pizza
Saturday: Out to eat :)

Shopping List:

STEAK AND CAULIFLOWER MASH

  • Filet Mignon x 4
  • 8 cups cauliflower florets
  • garlic
  • unsweetened almond milk
  • evoo
  • sea salt
CHICKEN TACO SALAD
  • 4 boneless skinless chicken breast 
  • taco seasoning
  • salad greens
  • cucumbers
  • plain greek yogurt/sour cream 
  • taco cheese
  • mild salsa
MEATBALLS AND ZOODLES
  • zuchini/noodles
  • whole wheat bread crumbs
  • unsweet almond milk
  • olive oil
  • medium onion
  • garlic
  • 2 lbs ground turkey
  • 2 eggs
  • fresh parsley
  • grated parmesan cheese
  • dried oregano
  • sea salt
  • black pepper
  • 4 cups tomato sauce
BREAKFAST DINNER
  • bacon/turkey bacon
  • eggs
  • bread
PIZZA
  • whole grain pizza dough
  • pizza sauce
  • mozzarella cheese
  • broccoli
  • mushrooms
  • black olives
  • pepperonis 




Friday, October 14, 2016

Why I Quit the Ultimate Reset Detox Cleanse Diet


For the last 10 days I've been following a strict no processed food, no dairy, no meat, no caffeine, no WORKOUTS, vegan detox diet.
And I hated every single second of it. 
I take that back. It was not ALL bad. I slept like a baby and my skin cleared up. And I did find one or two yummy recipes that I will keep in my rotation.
But in over two years this is the first time I have ever felt like I was on a 'diet' and it goes against everything I stand for and believe in. 
I want to feel FUELED - not hungry.
I want to EAT my vegetables - not take them as a ground up powder.
I want to feel STRONG after a workout - not too weak to do one.
I want to look forward to DELICIOUS healthy meals - not dread meals with ingredients I can't even pronounce. (wakame seaweed anyone?)
I want wiggle room in my meal plan for things that I LOVE. I want steady improvement + fulfillment & happiness. I want progress, not perfection.
I want HOLISTIC health from what I eat and drink - not pill after pill. 
So I'm DONE with the Ultimate Reset. I'm sure it is a great program for very specific customer, but I am not that person. I'm going back to what works best for ME. 30 minute EMPOWERING workouts + an 80/20 meal plan full of food that tastes good AND makes me feel good.
Does MY program sound like something that would help you reach your goals and feel AMAZING? I've seen it work a time or two ;) Email me at hbogerhooker@gmail.com and let's do it together. We start October 24th.
'The truth reveals itself when you look inside your own heart.'

Wednesday, October 12, 2016

Ultimate Reset Cleanse/Detox Week 1 Review

As I am finishing up week 1 of the Ultimate Reset I can't help but be proud of how far I've come in just a few days time. I went from starting this program kind of half-heartedly to wanting to really go all in just to see how it all works. In just a weeks time I have:
  • quit drinking coffee
  • cut meat out of my diet
  • gone dairy free
  • i haven't missed any of the Ultimate Reset supplements
Those are HUGE for me!! And honestly - none of those are likely to stick long term but I am proud of myself for sticking to this diet for any amount of time because it is definitely the hardest program I've done so far. 

Cutting Out Coffee
This is the one thing that I thought I would not be able to do, but I have found a hot tea that has a surprisingly similar taste. It is called Dandelion tea. It is not as acidic as coffee, it doesn't give you the artificial energy jolt like coffee does, and it is actually really healthy for you! 

Cutting Out Meat
Meat Free is pretty easy honestly. I'm not a huge meat eater - mostly chicken. The Ultimate Reset meals are so tasty and flavorful that I don't even really miss the meat.

Going Dairy Free
I don't miss milk - but I do miss cheese & yogurt.

Ultimate Reset Supplements
The supplements for this week were Mineralize, Optimize, Power Greens & Soothe.

Overall this week I will admit that I have felt hungry, bloated, and grumpy!! This is a very different diet than one that I am used to! Overall it has not been my favorite!! But I just keep trying to remind myself of why I am doing it.

My goals with the Ultimate Reset are to improve my skin, see how diet changes can affect my mood - I have struggled with depression and anxiety for many years, I would love to see more definition in my lower abs and lower back. I want to restore my alkilinity for greater bone health.

Here is my Meal Plan for the Ultimate Reset Week 1:
And here are my Final Results from Week 1:

I am down 2.4 pounds! I am happy with that because I was not expecting a major loss. I don't think my pictures look any different but I am going to continue with this program because I committed to it and I want to see what I am capable of!

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Tuesday, October 11, 2016

Easy Fish Tacos


Easy Fish Tacos

INGREDIENTS
Serves 8 (makes 16 tacos)
Cabbage Slaw
3 cups green cabbage, shredded
½ cup red onion, diced
1 cup sour cream/plain greek yogurt
1 lime, juiced
¼ teaspoon salt
For the rest of the tacos:
4 tilapia filets
¼ teaspoon ground cayenne
½ teaspoon garlic powder
½ teaspoon cumin
½ teaspoon salt
½ teaspoon pepper
Corn tortillas
Garnish
Cilantro
Lime

PREPARATION
1. In a large bowl, combine green cabbage, red onion, sour cream, lime juice, and salt. Chill until ready to serve.
2. In a bowl, mix cayenne, garlic powder, cumin, salt, and pepper. Season each tilapia fillet on both sides with the seasoning mix.
3. Over medium-high heat, cook 2 fillets at a time for 8 minutes, flipping halfway. Repeat for the remaining fillets.
4. Using a fork, break apart the fillets into bite-size pieces.
5. Right before serving, heat the corn tortillas in the pan over high heat. Remove from the pan and assemble the tacos with the cabbage slaw and tilapia.
6. Garnish with cilantro and lime juice.
7. Enjoy!