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Healthy Asian Slaw

I love the traditional Asian Slaw with Ramen noodles and loads of sugar in the dressing!! 😳 🙈 Yikes!!  But I was determined to find a healthier version to incorporate with my lunches!!  Here’s what I came up with!  It’s delicious and 21-Day Fix approved 😊

Ingredients (for each portioned salad):

1 c. broccoli slaw (or I found a Power Blend with Brussels sprouts, cabbage, broccoli, carrots, and kale)

1 T. chopped green onion

1 tsp. (or about a 1/4 of an orange container) unsalted sunflower seeds

1 T. (or about a 1/3 of a blue container) sliced almonds

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Dressing:

1/4 c. rice vinegar

3 T. EVOO

2 T. honey

1 T. low sodium soy sauce

Himalayan salt and pepper to taste

Directions:

Mix the salad ingredients together and place in containers (however many you want to make).  Mix the dressing in a salad dressing shaker.  When ready to serve, add the dressing (about 3/4 of an orange container or 1-2 T.)  This made a great lunch!  I had a veggie burger with the salad :-)

21-Day Fix Container Count – 1 Green 💚, 1 Orange 🍊, 1/4 Blue 💙

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21-Day Fix Deviled Eggs

Well I know I have NEVER claimed to be perfect with my nutrition….EVER!  In fact I struggle big time.  Always working to improve it!  One of the things that has helped me so much is to embrace cooking and find healthy and yummy recipes!  Sometimes I don’t have to change them up much to make them Fix approved….other times I do!  But I love getting creative and mixing up my meals.  I have the most variety with my dinners.  But today I want to share a delicious 21-Day Fix approved Deviled Eggs recipe.  They make a fantastic snack and were so incredibly easy to make!!  It’s nice to add a little flair to my plain hard-boiled eggs :-)

Ingredients:

6 hard-boiled eggs, peeled and cut lengthwise

1/4 c. plain Greek yogurt

2 tsp. dijon mustard

salt and pepper to taste

splash of lemon juice

paprika to garnish

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Directions:

Remove the yolks from the eggs.  Mix yolks, Greek yogurt, dijon mustard, salt, pepper, and lemon juice.  Scoop back into the eggs.  Sprinkle with paprika.  4 halves = 1 red container  ENJOY! :-)

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Easy 21-Day Fix Approved Buffalo Chicken Salad

I love EASY and I love VARIETY.  This Buffalo Chicken Salad is perfect for lunch OR dinner!!  I hope you enjoy it as much as I do!

Ingredients:

1 red container of shredded rotisserie chicken

1-2 tsp. hot sauce

1/2 yellow container of corn

1/2 yellow container of black beans

2 green containers of lettuce and veggies of your choice (I used red peppers)

1/2 blue container of shredded cheddar

1/2 blue container of diced avocado

1 T of yogurt dressing (I used Bolthouse Farms Cilantro Avocado)

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Directions:

Toss shredded rotisserie chicken in hot sauce.  Layer lettuce/veggies, corn/blackbeans, chicken, shredded cheddar, and avocado.  Drizzle with yogurt dressing.  Serves one.  Container counts: 2 💚 1 ❤️ 1 💛 1 💙

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Meal Prepping Tips!

Meal planning has definitely changed my life and the way my family and I eat!  After doing it for some time now, it has just become easier and easier.  Most of our breakfasts, snacks, and lunches are similar throughout the week.  So Robb and I sit down sometime on the weekend to come up with our dinners for the week and make our grocery list.  It’s a team effort and works well for our family.  Then we know we are planned and set for the week!

Another important part of being set for the week is having some of our foods prepped for the week as well!  This might include nuts measured out in correct portions, veggies and fruits cut up, eggs boiled, quinoa and/or brown rice cooked, chicken grilled, etc.  This makes it SO easy to grab your food throughout the week and stay on track with your health and fitness goals.  When you come home after a long day and don’t have much time before you have to run to your child’s baseball game, it is a LIFESAVER to have food prepared.  You are way less likely to grab something quick and often unhealthy.

Here are two super EASY recipes to use for dinners or lunches for the week (portioned out into containers) or for the whole family at once!

Roasted Chicken and Vegetables

2-3 chicken breasts, chopped

3 cups of veggies, chopped (broccoli, peppers, carrots, tomatoes, onion, zucchini, etc.)

2 tablespoons olive oil

1/4 teaspoon salt

1/4 teaspoon pepper

1 teaspoon Italian seasoning (or another salt-free seasoning of your choice)

Toss all the ingredients together in a bowl.  Place the chicken and veggies in a roasting dish or sheet pan.  Bake for 20 minutes at 500 degrees until veggies are charred and chicken is cooked.  You can enjoy alone or with rice or quinoa.

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Crunchy Chicken Salads – 21-Day Fix Portions (5 salads)

1 rotisserie chicken, chopped (white meat)

broccoli slaw

shredded carrots

1 red pepper, chopped

10 Tablespoons sunflower seeds (unsalted)

Greek yogurt dressing of your choice

Each salad contains one red container (3/4 c.) of chopped chicken, one green container (1 c.) half filled with broccoli slaw and the other half with carrots and red peppers, one orange container (2 T.) of sunflower seeds, and one Tablespoon of Greek dressing.  Keep each salad in its own container and mix.  Chill in refrigerator until you are ready to eat.

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Baked Chicken With Carrots and Potatoes

I’m sure some of you can relate to searching Pinterest for yummy AND healthy recipes!!  Sometimes I find a SIMPLE recipe, but it can be loaded with butter, salt, etc.  But I love a good challenge and I love making a recipe a little bit healthier!  This was a really EASY recipe I whipped together tonight.  It’s always a bonus when the kids and hubby approve!!

Baked Chicken With Carrots and Potatoes

Ingredients:

3-4 Thin Chicken Breasts

2 c Small Red-Skinned Potatoes

2 c Baby Carrots

3 Tbsp. EVOO

2 Tbsp. Honey

1 Tbsp. Dijon Mustard

1 Tbsp. Low Sodium Soy Sauce

3 cloves garlic, minced

1/2 tsp. Oregano

1/2 tsp. Basil

Preheat the oven to 425 degrees.  In a medium sized bowl, mix EVOO, honey, dijon mustard, soy sauce, garlic, oregano, and basil.  Spray a 9X13 baking dish with non-stick cooking spray.  Brush the mixture onto both sides of the chicken and place the chicken in the middle of the dish.  Toss the potatoes and carrots in the remaining mixture and place in the baking dish around the chicken.  If there is any of the sauce leftover, top the chicken and veggies in the baking dish. Bake for 25-30 minutes or until chicken is fully cooked.  Enjoy :-)

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Apple Crisp – Lightened Up

Like I have said before, I’m a girl who loves her sweets!!  So anytime I can find a healthier version, I’m all in!  I love me some warm apple crisp!!  Usually apple crisp has quite a bit of butter and sugar!  This lightened up version hit the spot and satisfied my whole family’s sweet tooth!  Check it out…

Ingredients:

4 cups peeled, diced apples

2 Tbsp. pure maple syrup, divided

1 tsp. cinnamon, divided

1/2 cup old-fashioned rolled oats

1/4 cup finely chopped raw walnuts

Directions:

  1. Preheat oven to 375º F.
  2. Combine apples, 1 Tbsp. maple syrup, and 1/2 tsp. cinnamon in a medium baking dish; mix well.  Set aside.
  3. Combine oats, walnuts, 1 Tbsp. maple syrup, and 1/2 tsp. cinnamon in a bowl.  Mix well.
  4. Top apple mixture with oat mixture.  Bake for 25 to 30 minutes or until apples are soft.

Serves 4.  21-Day Fix Portions: 1/2 yellow, 1 purple, 1/2 blue, and 1/2 orange

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A Life-Changing Program

I’ve been a health and fitness coach with Team Beachbody for three years now.  I fell in LOVE with Insanity.  It is a high-intensity workout that gives me a total body workout!  It’s a mix of cardio with bodyweight strength exercises.  It is honestly my soulmate workout.  However, the DVDs are INTENSE!!  It is definitely a program not suited for everyone.  It really is not for beginners at all without there being a modifier during the workouts.  In fact it is not a program I recommend for very many people!!  Now taking my Insanity LIVE class or Insanity MAX:30 are both different stories.  They both offer modifications to allow for different fitness levels.

In the three years I have been coaching, there is one program that stands out as the most life-changing workout program.  It is suited for ALL fitness levels.  There is a modifier for every exercise and you can push yourself at a higher intensity and use heavier weights for a more challenging workout.  The variety of workouts is awesome….you get cardio, strength, yoga, and pilates with this program.  The best part is the workouts are only 30 minutes!!  And it does not stop there.  The meal plan is totally realistic for a healthy lifestyle….it is not super restrictive….it is NOT a “diet” (I really dislike that word).  You can treat yourself with this nutrition plan as part of the program.  You eat a variety of foods and you focus on portion control.  If you haven’t figured it out yet, this program is called the 21-Day Fix.

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The 21-Day Fix is truly a program I recommend almost on a daily basis.  It is THAT good and I truly BELIEVE in this program and the beliefs behind it.  Your body needs exercise and proper fuel to feel its BEST.  So many people do not know what your body is really meant to feel like.  This SIMPLE plan will help you feel and look your best.  It is not a quick fix by any means.  It is a 21-day program, but often people complete several rounds to reach the goals they sought out to reach.  Realistically this program will help you lose 5-10 lbs. within the first round.  But more importantly, the 21-Day Fix is meant to help teach you how to exercise and eat properly to make it a HABIT…to make it a LIFESTYLE.  It’s gotten to the point where I know how many proteins, veggies, fruits, etc. I should eat in a day and I can eyeball my portions without using those adorable, color-coded containers :-)  That’s why this program has been so life-changing.

If you are NOT looking to lose weight, this program is definitely still for you!!  You can eat according to your goals, which means if you would like to maintain your weight but still want to get the benefits of the workouts and clean eating, you can do just that!  It truly is a program for EVERYONE!!

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My TOP 5 Reasons to Complete the 21-Day Fix:

1) Autumn Calabrese is an AWESOME trainer!

2) The workouts are ONLY 30 minutes, which means you can fit it into your BUSY schedule!

3) Dirty 30 is my FAVORITE workout!  It’s a strength workout that works your whole body!

4) It takes 21 days to form a habit :-)

5) You can have wine and chocolate with this nutrition plan!

My 21-Day Fix Results

-5.5 lbs and 8.5 in

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Check out the 21-Day Fix discounted BUNDLE! :-)

If you are interested in trying out the 21-Day Fix, email me at mharris.beachbodycoach@gmail.com!  I would love to support you through this program :-)

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Honey Sesame Chicken

Tonight’s dinner was SCRUMPTIOUS!  We eat a lot of chicken in our house, so I’ve been trying some new recipes to not get too bored with it.  It was also EASY…my favorite word when it comes to cooking!!  Don’t get me wrong, I love to cook!  But I get a bit frazzled when the recipe is complicated :-)  I served this chicken over brown rice and green beans, and it was a hit with the whole family!!   I modified the original recipe to lighten it up a bit.  Enjoy!

Ingredients:

1 lb. boneless, skinless chicken breasts (cut into 1 in. pieces)

1/2 c. honey

1/2 c. low sodium soy sauce

1/2 tsp. sesame oil

1 tbsp. olive oil

1 tsp. minced garlic

2 tbsp. minced onion (dry)

1/4 c. BBQ sauce (low sugar/sodium)

1/4 tsp. crushed red pepper

Directions:

Mix honey, soy sauce, sesame oil, olive oil, minced garlic, minced onion, BBQ sauce, and crushed red pepper in a bowl. Add the chicken to the bowl and evenly coat.  Put the chicken and sauce in a skillet.  Cook the chicken on medium heat until no longer pink in the center (about 10-15 min.).  Serve over brown rice and your choice of veggie.

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Buffalo Chicken Pasta

Sometimes I tend to make some of the same recipes.  Then I’ll go through a period of time where I really want to try some new recipes.  This week was one of those weeks!!  We needed to change it up for our dinners!  This Buffalo Chicken Pasta was scrumptious with not too much of a kick!

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Ingredients:

3 red containers (2 1/4 c.) of cooked, shredded chicken (about 1 lb. of chicken breast)

1 red container (3/4 c.) of  plain Greek yogurt

1 cup of low sodium chicken broth

4 yellow containers (2 cups) of whole wheat pasta

4 blue containers (1 1/3 c.) of shredded mozzarella

1/3 cup of Red Hot (not 21-Day Fix approved – can use Tabasco)

2 tsp. of Tastefully Simple Garlic Garlic (OR 1 tsp. garlic powder & 1 tsp. onion powder)

Mix all ingredients together and place in an 8X8 baking dish.  Bake at 350 degrees for 20-25 minutes until heated through.  This recipes serves 4 and is 1 red, 1 yellow, and 1 blue.  Enjoy!!  :-)

 

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Chunky Monkey Overnight Oats

I LOVE my Shakeology for breakfast.  That is pretty much always my go to breakfast!  However, I’m always looking for healthy ideas for the kids for breakfast and snack ideas for me.  I’ve NEVER tried overnight oats and had been wanting to for awhile!  I finally did…and it had quite a few of my favorite things!

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I didn’t have any mason jars (definitely need to get some), so I mixed all the ingredients in a glass bowl and stored it in the refrigerator overnight with a lid.  It worked out perfectly!  It tasted more like dessert to me!!  Check out the recipe!

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Chunky Monkey Overnight Oats

1/3 cup rolled oats

1/3 cup almond milk (I used unsweetened vanilla)

2 tsp peanut butter

1/2 banana sliced

1 small container of banana yogurt (I used OIKOS Greek yogurt)

A handful of chocolate chips

Mix all ingredients and store in an airtight container overnight.  Sprinkle chocolate chips on top to serve.  Makes one serving (21-Day Fix equivalencies – 1 yellow, 1 red, 1 purple, 2 teaspoons).  I had half of a serving for a snack.  Enjoy!  It was husband and kids approved!! :-)

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