Recipe: Pistachio Chicken

You are always hearing that you should have a good combination of protein, carbs, and healthy fats for dinner right? Well, guess what?! I have the perfect recipe for you! This Pistachio Chicken is a tasty dish that uses crushed up pistachios as the crust which gives you a crunchy texture while reaching your healthy fat intake for the day! I absolutely love the nutty texture. It reminded me of watching baseball and snackin' on nuts at Camden Yards. If you love nuts, you've got to try this!

Ingredients:

• 1 Chicken Breast
• 1/4 cup shelled pistachios
• 1 tbsp egg white
• Pepper (Salt if pistachios aren't salted)

Instructions:

1. Preheat oven to 375. Line baking sheet with aluminum foil for easy cleanup. If you have a baking rack, I suggest using this for this recipe so the chicken can cook evenly. Place on top of baking sheet.
2. Using a food processor, slap chop, etc crush the pistachios into small pieces. The smaller the nuts are, the better they stick to the chicken. If you aren't sure how to crush the pistachios you can always put them into a ziploc bag and beat them a mallet, or something around the house.
3. Place egg white and pistachios into different containers. Add pepper to the pistachios. Note: Depending on the size of your chicken breast, you may need more egg whites.
4. Dredge the chicken in egg white and then into the pistachio/pepper mixture. Depending on your preference, you can coat the chicken entirely or just on top. Place onto backing rack.
5. Bake for 35-40 minutes, or until chicken reaches 165 degrees.
6. Enjoy!

This recipe is super-easy, packed with protein, and a good source of healthy fats! It's perfect to pair with your favorite complex carb such as brown rice or sweet potato. This will have you feeling full for a while due to the protein and fat content. This recipe comes in under 200 calories with 4g carb, 10g fat, and 25g protein. Who's going to give it a try?!

Do your Research

 There are so many benefits to having a healthy body that people are willing to do whatever it takes to achieve it. Some of the benefits include increased energy and endurance, healthy blood pressure, improved quality of sleep,improved mood and self confidence, etc. So many people actually end up harming their body trying to achieve a healthy body. How?

 

There are hundreds of thousands of diets today. If you think I'm exaggerating, check out wikipedia. Among the top eight diets you'll find Atkins, Zone, Weight Watchers, Raw Food, Mediterranean, etc. All of these diets have different approaches, but typically have a common end goal - weight loss. With the media today, so many women are uncomfortable in their own bodies so they resort to diets to help them achieve the 'sought' after look. But with so many diets being advertised, how do you choose?

 

When trying to find a 'diet' that works for your goal it can be very time consuming, confusing, contradicting, etc. You must remember that these people who have 'created' these diets are doing it to make money. They are after your money and will tell you whatever you want to hear. Let me tell you something - you don't need them. STOP with the shakes, the pills, the pre-made meals, and for heavens sake STOP EATING THOSE LEAN CUISINE MEALS! Do you even know what's in them?  Many frozen dinner options contain trans fat—the substance linked to heart disease that’s now nearly banned, even in fast-food chains. And to enhance flavor, they’re packed with additives, sodium, and even sugar, not to mention a plethora of preservatives.

 

 

While I'm not saying that you can't lose weight on these diets (because you can), I would not recommend it. Most of the weight loss is from water, and what happens when you stop taking these said pre-packaged meals, shakes, pills? I guarantee you will gain the weight back, if not more. You have to change your lifestyle, or you will always be eating the whole package of cookies or the whole carton of ice cream.

 

Food is your friend and should be used as units of energy. No food should be off limits, which I've stated before. You can have your chips, cookies, etc - just in moderation. All you need for weight loss is a calorie deficit, and I don't mean go try living off of 1200 calories ladies! If you are doing this, you are doing it wrong and are harming your metabolism. Most women's maintenance calorie intake is roughly 2200 calories - slowly cut your calories. Don't hurt your body. Don't be the one who is afraid of carbs or fats, the one who does hours of cardio, the one who is spending hundreds of dollars on 'fake food', the one binging on the weekends. Don't do it. Ask for help.

 

Tips:

• Eat wholesome items with 5 or less ingredients.
• If you can't pronounce it, don't eat it.
• Shop the perimeter of the store. You will get your lean proteins, dairy, produce, etc.
• Plan before you shop. Eat before you shop. This allows you to get in and get out without picking up those unhealthy options.
• Eat your vegetables. Have a colorful plate.
• Drink your water.
• Don't say, "I can't have that." Instead, "I can have that, I just don't want it."
• Cardio is NOT needed for weight loss.
• Check out sites like http://www.fooducate.com/ or http://www.goodguide.com/ if you are confused. Fooducate has a great app that I would recommend for beginners.

 

At the end of the day, if you are truly seeking for help - reach out to someone who is educated in the area, preferably a nutritionist. I know I've touched on a lot of topics in this post, so if you'd like me to go into more detail about a certain topic - please comment below.

Recipe: White Chicken Chili

I have the perfect recipe for these chilly winter nights we've been having this year. This White Chicken Chili is fast, cheap, and easy! Make this recipe and you can eat it for a couple days, perfect for meal prepping! If you desire and your diet permits, it's perfect to pair with some tasty corn bread! You even have the opportunity to make this either on the stove, or make it in the crock pot!

 

Ingredients:

• 4 (15 ounce) cans white beans
• 1 (15 ounce) can black beans
• 1 (14.5 ounce) Mexican stewed tomatoes
• 1 (4 ounce) can green chilis
• 1/2 C salsa
• 1 T homemade taco seasoning
• 2 chicken breast (frozen works well)
• 1/2 C Plain Greek Yogurt 0%
• 1 t oregano
• 1/2 t cumin

Instructions:

1. Drain the cans of beans halfway.
2. Combine the beans, stewed tomatoes, green chilis, salsa, and cooked chicken into a large pot. Chop up the stewed tomatoes if desired.
3. Make your homemade taco seasoning and extra spices and include into pot.
• (makes about 3 Tablespoons)
  Ingredients:
  1 tablespoon chili powder

  1/2 teaspoon garlic powder

  1/4 teaspoon onion powder

  1/4 teaspoon crushed red pepper flakes

  1/2 teaspoon dried oregano

  1/2 teaspoon paprika

  1 1/2 teaspoons ground cumin

  1 teaspoon sea salt

  1 teaspoon black pepper
4. Cook over low heat for approximately 20 minutes.
5. Mix in Greek yogurt and cook for an additional 5 minutes.
6. Enjoy!

As I stated before, this can be made in a crock pot also. Place all ingredients (raw chicken) except for Greek yogurt in crock pot. This should be cooked on low for 7 hours or high for 4 hours. About 15 minutes before eating, add the Greek yogurt. It's as easy as that!

Recipe: Homemade Chicken Tenders + Honey Mustard

Ahhhhh! Who remembers eating the beloved chicken tenders as a child? Whether they were frozen or from a fast food restaurant - these babies would have a high calorie count, mostly coming from the fat content. Luckily, I have re-made your childhood favorite that won't harm your waistline! I even paired it with a homemade honey mustard sauce, so you won't get the extra preservatives.

Ingredients:

• Chicken Breast (or pre-cut Chicken Tenders)
• 1/4 cup Bread Crumbs
• 1 Egg White
• 1 tbsp Honey
• 2 tsp Dijon Mustard

Instructions:

1. Preheat oven to 425 degrees. Line baking pan with foil, spray with non-stick spray.
2. Cut chicken breast into thin strips if you are using a chicken breast.
3. Pour egg whites and bread crumbs into separate containers.
4. Dredge chicken in egg whites, then into the bread crumbs. Place onto baking pan. Continue until you have all chicken tenders dredged.
5. Place into oven for roughly 20-25 minutes, flipping half way.
6. While chicken cooks, you can mix your honey mustard dipping sauce. Mix both honey and mustard together until it mixes. Before using, mix again.
7. Enjoy!

The nutrition facts for the chicken tenders come to a diet friendly 192 calories (12c/4f/27p). As you can see these are lower in fat than the typical chicken tenders. And of course, these are baked and not fried! Instead of using bread crumbs, you could also grind up oats and dredge them into oat flour as well. As for the homemade honey mustard dipping sauce - 70 calories (17c/0f/-p). You know exactly what is in it, and there is no questioning added sugar or harmful chemicals.

 

Do you have other favorites that you'd like to see made healthy? Comment below and you may see your suggestion on the next blog post!

Portion Control

I cannot express enough the importance of portion control while your beginning your journey to a healthy lifestyle. Portion control is one of the most important things that need to be done; yet, so few people are aware that this is a problem. Don't believe me? The average restaurant meal contains between 1,000 and 1,500 calories, according to an article on SmartMoney.com. If that doesn't gross you out, this will:

Here are some examples of how serving sizes have changed since the 1950s:

• Then: The average burger sandwich was 3.9 ounces. Now: A burger sandwich is 12 ounces. (I'm not even going to comment on the toppings and sauces.)
• Then: The size for fries was 2.4 ounces. Now: The size is 6.7 ounces.
• Then: Soda came in a 7-ounce cup. Now: The average soda is 42 ounces. (If this is a sugar-sweetened cola, calories have gone from about 90 to 530!)

 

Just because times are changing, doesn't mean you have to go with the flow. You are the only one in charge of what you fill your body with. One of the main reasons of weight gain is due to portion sizes. Take breakfast cereal for example, when was the last time you broke out the measuring cups and actually measured? Chances are you are eating 2-3 servings in one sitting because you have no clue. Americans are overeating. I have compiled a list of tips that can help you portion your food correctly to help you reach your goals.

 

1. Read Nutrition Label

If you want to get your portion sizes correct, you must start here. This is imperative to your success with your new lifestyle. If you don't know the serving size, then you do not know how much to portion. There is a lot of helpful information on the nutrition label! If your new to this, you may feel overwhelmed when looking at it for the first time. After you have done it a couple times, you will know just what to look for! Click the image below to learn to read food labels!

 

 

2. Measuring your Food

This goes hand-in-hand with reading the nutrition label. Why read the nutrition label if your not going to follow the recommended serving size? This is exteremely important if you are tracking your calories or macros in order to reach a goal. If we do not measure out foods and 'eyeball' it - we tend to overestimate the serving size. You are only cheating yourself. Think of the breakfast cereal for example. You are in the kitchen, you have your bowl, spoon, milk, etc - why not pull out the ½ cup measuring cup. At the beginning of your journey, you may only have access to measuring cups; however, the only way to accurelty measure you food is with a foodscale. Of course, we all have the times when we are out and don't carry measuring cups so check out the chart below to estimate as best as you can.

 

 

 

3. Balance your Plate

Unfortunately if you think that your protein (meat-source) should take up half of your plate, you are wrong. Shockingly enough, vegetables/fruits should take up half of your plate. These are nutrient dense foods and a great source of fiber. One cup of broccoli gives you 130% of Vitamin C! One cup of carrots gives you a whopping 420% of Vitamin A! With ½ of your plate being used by vegetables - this allows ¼ for your protein, and ¼ for your whole grain starches.

 

 

4. Avoid Eating out of the Container

This can also be called 'emotional eating.' You've done it, I've done it.. you're bored and you open the fridge or pantry as habit. STOP! Go occupy yourself by doing something else, there are plenty of at home exercises that will also aid in the success of your goals (squats, planks, lunges, push-ups, etc). Anyway, this leads to overeating - BAD. You're standing infront of the pantry eating chips or crackers, before you know it - you've been there for 5 minutes. Take the time to put a serving on to a plate or in to a bowl, doing so will all but force you to dish out a little "automatic" portion control. If it helps, divide helpings into single-serving zipper bags. You'll still be much more likely to keep yourself in check than if the full-size package ends up in your hands when you're in the grip of some serious cravings.

 

5. Plan your Meals

If your really serious about reaching your goals, it's time to plan your meals. By planning your meals ahead of time, you'll be able to measure and pack your food for whenever it's time to eat. I plan my meals everyday, that's right - 6-7 meals! This way I don't have to wonder what I'm going to have, or settle for getting something that won't help me reach my goals. I set myself up for success. By planning my meals, I don't have to worry about eating off track or eating more than I should. I go further and plan dinners for a week or two in advance. It's nice to not question what I'll be making for dinner, and then end up going out somewhere to spend money when a meal can be cooked at home for less.

 

 

 

Would you like to know more about how I plan meals and dinners? Comment below if you do and it can be a future post!





You are enough.

I want you to know something.

You are enough.

 

Right now. Just the way you are. You are enough.

 

You don't need to be skinnier or tanner or prettier. You are not a bad person because you aren't dedicated enough or you struggle to control your eating. You do not deserve any less love because you are not a size 2. Your body does not define you and you should not let it.

 

You are beautiful. The sexiest people are those who carry themselves with condifence. They're the ones who know their worth and they let it show. YOU should be one of those people. Because you deserve only the best, no matter your struggles. Listen to me, you are enough.

 

__________________________

 

When your making your journey, it's important to remember to love yourself. Love yourself as you are now, so you can appreciate all of your hard work later and love yourself and your body even more. Reaching goals, whether its losing weight, eating heathier, exercising more, etc can be difficult and seem like it's not getting easier or your not making progress. Don't quit.

 

 

Everyone has moments where they feel depressed and get down on themselves - it happens. The only one who can change this is YOU. Don't beat yourself up about things you could be doing 'better' or why you aren't progressing as fast as you think you should. Trust me, it's a slow process! Sure, I may feel discouraged along the way, but did I stop when I was tired? Did I stop when I was out of breathe? No! Those things are only temporary, and those things are what is going to make the difference. Always remember to push yourself, it's you vs you.

 

"Never compare your beginning to someone's middle."

 

I know you see them, I see them too - they are everywhere. Those beatiful #fitspo women you see on Instagram, Facebook, Tumblr etc. These bikini competitors and fitness models are absolutely stunning. Of course you want to look like that, who doesnt?! While it may be fine to idolize these women and aspire to look like that - you must remember they have trained hard for YEARS! It's not realistic to compare your journey with theirs, so don't. They have trained and dieted for years, using supplements, paying for nutrition coaches, etc. Some even decades - no joke.

 

 

These beautiful, strong, fit women also struggle with their body image, binging, etc. A lot of these women often struggle after they compete. They see their bodies at their 'best' usually dimished of any water, 12 weeks into a prep, spray tanned, etc. They have put a lot of time and dedication into getting their bodies to look best on stage, but the weeks following can be very difficult for them. Because their prep is very strict, especially a couple weeks prior to their competition, they binge afterwards. They don't eat items like pizza, burgers, fries, cookies, or candy during their prep, so when they are finally able to eat it - they can't stop. Depending on the person, this can last a day, a week, or even months. If they do not reverse diet correctly, they can see a weight gain of 10+ pounds.

 

What i'm trying to say is that even those these women look incredible, it's not realistic to compare yourself to their 'best'. You may just be beginning and learning, while they have so much experience under their belt. What i'm also trying to convey is that these women have the same issues that you may face along your journey, but you have to keep going. You have what it takes. You are enough.

 

"Giving up because of one setback is like slashing your other three tires because you got a flat "



Recipe: Portabella Pizza

 

Ohhh my goodness! Doesn't that look delicious?! It was - my husband can confirm! These Portabella Pizzas are great for those late night pizza cravings. These allow you to give into your pizza cravings, but keep you on track with your diet/fitness goals. Portabella mushrooms are low-calorie and low-fat, packed with a high count in fiber, potassium, and B vitamins.

 

I had created this great short video to show you how to prep the mushrooms, but Instagram decided to shut down on me which resulted in me losing it. These aren't that hard to make, and they are customizable so you can top them with whatever topping you'd like! These are a must try!

 



Ingredients:

• Portabella Mushroom Caps
• Your favorite pizza sauce
• Toppings of your choice (I used low-fat mozzarella, sauteed onions, and mini turkey pepperoni)
• Seasoning

 

Instructions:

1. Preheat your oven to 425 degrees.
2. Remove the ribs and the short stem from the caps.
3. Place caps on non-stick baking pan. Sprinkle the caps with garlic powder and place into oven for 8 minutes.
4. Take caps out of oven and use a paper towel to remove any excess water. (You may not see any water, but do anyway).
5. Put back into the oven for 8 minutes, and use another paper towl to remove water.
6. Now it's time to have some fun! These are your pizzas so top them with whatever toppings you wish! As stated above, I topped mine with some low-fat mozzerella, sauteed onions, and mini turkey pepperoni and a little basil.
7. Place back into oven for about 8-10 minutes, or under broiler until cheese is melted.
8. Enjoy, guilt-free!

These bad boys clocked in under 200 calories! Yes, all THREE of them! They were so flavorful and delicious. I even paired these pizzas with some sweet potato fries! What toppings would you add to these Portabella Mushrooms? Comment below!

Also, today is the first day of the new poll - be sure to check it out!

Recipe: Whole Wheat Avacado Brownies

 

 

Who loves brownies? Everyone! Who loves the high fat and high calorie count? Noone! Luckily, I came across Taralynn McNitt's Healthy Brownies and couldn't wait to try them! These brownies have absolutely no butter, and no sugar! Oh, and the best part: one brownie is 27 calories (4 g Carbs, 1 g Fat, 1 g Protein, 1 g Fiber, 1 g Sugar). Can you say amazing?! You'll be surprised that the fudgy-ness comes from avacado! I have included the recipe below for easy access.

 

Ingredients:

• 1 Medium Avocado
• 3 Medium Eggs
• 1 Cup Whole Wheat Flour
• 1/2 Cup Unsweetened Cocoa Powder
• 1/3 Cup Hot Water
• 1 Tbsp Vanilla Bean Paste or Vanilla Extract
• 6 OZ Vanilla Yogurt, 5 Packets Stevia
• 3 Tbsp Dark Chocolate Chips
• 3 Tbsp Honey or Agave

 Instructions:

1. Preheat the oven to 350 Degrees
2. Add the egg, avocado, and yogurt to a mixing bowl and mix on high until combined.
3. Mix in the vanilla and Stevia.
4. Add the water to the cocoa powder and mix. The consistency should be like icing. If it’s too thick, add water by the tbsp.
5. Mix the chocolate into the yogurt, eggs, and avocados.
6. Mix well. If you do not have an electric mixer, you can use a food processor or a blender.
7. Add the flour to the mixing bowl. Combine.
8. Add Agave/Honey to batter.
9.  Grease a baking dish and add batter to it. Spread the batter out evenly. Top with chocolate chips.
10. Bake in the oven for 25-30 minutes!
11. Let them cool for about 30 minutes in the refrigerator before cutting into them. You will want to keep these in the refrigerator. The cold air gives the brownies a fudgy texture and brings out the chocolate flavors!
12. Cut the pan into 48 mini bites!

 

That's it! Now you have yourself a healthy alternative to your usual brownies! Feel free to change the chocolate chips to m&ms, peanut butter, chocolate syrup - the options are endless! This would be perfect to add to a sundae, froyo, or maybe the one ingredient ice cream recipe that is coming soon! Stay tuned!

If you try these awesome fudgy brownies, please comment below and tell me your thoughts! Have a little fun and have your friends & family try them, but don't tell them secret ingredient!

Hydrating Your Body

Have you ever taken a second and thought about how much water you drink in a typical day? Chances are you aren't drinking enough water. It is recommended that an individual should drink 8 cups of water a day. When you line up 8 cups of water, it may seem like a lot - especially if it's not your beverage of choice. To take a step further, it is said that you should drink 1/2 your body weight in ounces every day. For example, 120lb individual should drink atleast 60 oz of water per day. I, however, drink more than a gallon a water a day!

Don't feel like water is that beneficial to you? You can live several weeks without food, but only a few days without water. You could be dehydrated from not drinking enough water which could cause a variety of symptoms such as fatigue/weakness, irritability, dizziness/lightheadedness, nausea, headaches, constipation, dry skin, etc. These are common issues that many individuals have, but are not aware of the reasoning why or how easily it is to fix.

Dehydration can also CAUSE bloating. When the amount of water in your body falls too low, your kidneys signal the rest of your body to hold onto water. This is one of the reasons why drinking water can help reduce bloating. Increasing the amount of water in your body can stimulate your kidneys to release water, which should help relieve your bloating to some degree.
 

The benefits of water are endless! It is hydrating, refreshing, and healthy at 0 calories! Water removes waste and toxins, transports nutrients and oxygen, controls heart rate and blood pressure, regulates body temperature, lubricates joints, and protects organs and tissue, including the eyes, ears, and heart. Water can even help you lose weight by acting as an appetite suppressant.

Are you ready to hydrate your body and feel the difference? Here are some ways to stay hydrated throughout your day. Keep water with you throughout the day - if you have it and are constantly reminded, you'll drink it without thinking. Keep in mind that if you are thirsty, you are already dehydrated. Beverages high in sugar or caffeine, like soda, can cause dehydration. Be sure to eat food with high water content such as lettuce, watermelon, broccoli, or yogurt. Tracking your water intake can be very motivational, creating awareness and habit-forming. Also, you can benefit from writing on times on your water bottles like so -

 



How much water do you drink per day? Do you make it an effort to drink water throughout the day? Are there tips that help you drink the recommended amount? Help others, and keep yourself accountable by commenting below.

A Healthy Lifestyle

To those that don't know me, I am a 22 year old college graduate who fell in love with the fitness and health industry about a year ago. I became so interested that I began researching and educating myself on having a 'healthy lifestyle.' I read countless of articles about good carbs, bad carbs, protein, healthy fats, fiber, sugar, etc. All this was so interesting to me, and at the same time I became disgusted with what I was filling my body with.

I have always been very busy with school, two jobs, a house to take care of, and bills to pay that I allowed my health to take the back seat. In the mornings I would rarely eat breakfast, and if I did it was cereal. For lunch, I would have something small that didn't need much prep. During college it would be something like cheez-its and an apple because it was easy and handy. If I was working at the restaurant during dinner, I would either have some bread or have the cooks make me some pasta. Then at 9:00 or so when I would get home, I would snack on my beloved Lay's Classic Potato chips. These chips have been a HUGE staple in my diet because of the convenience. Little did I know, this was all about to change!

I was happy with my appearance - weighing 125lbs and 5'2" wearing size 2 jeans. Who wouldn't be?! Once I began learning about having a healthy lifestyle - I was all for it! On January 21st 2013, I began the Insanity Workout and fell in love. It was tough, and I mean tough. The workouts are killer, but once you start you DON'T want to stop. It is very addicting, so addicting that once I completed round one I started round two directly after. The strength and endurance you build.. at home.. with no equipment is absolutely remarkable. It took me a while to see any physical changes, but I was seeing "non-scale" victories. My clothes were fitting better, I was able to do more reps, I had more energy, etc. It wasn't until I changed my eating habits that I began seeing progress.

"You can't out train a bad diet."
 

I could not express this quote enough! No matter how many sit-ups or crunches you do, you will NOT get rid of your 'belly' or your love handles. Also, there is no such thing as spot-reducing. You can't pick and choose where you lose weight from, or else everyone would be doing it. In order to lose fat, you need to have a clean diet. In other words, lean meats, whole grains, fruits, veggies, nuts, sweet potato's, oats, etc. Absolutely no processed foods, added sugar, or soda. By cutting out soda alone, you will see progress - I promise. I will be adding a grocery list shortly to help all of you who choose to better themselves and live a happy, healthy life. Choosing to have a healthy lifestyle has been one of the greatest things I have done for myself, and my health. I have never felt better!

Now that I have moved and joined a gym, my body has transformed before my eyes. When I look back, I can hardly remember who I 'used to be.' It is hard for me to remember barely eating throughout the day, or choosing foods with no nutritional value. It's hard for me to remember how I could stay in bed all day, now I'm awake before my alarm - even on the weekends. I am a completely different person, I am healthy, and I am strong.

"I love the person I've become, because I fought to become her."

Thank you to everyone who has came to me and asked me for my help and my advice. Thank you to everyone who has acknowledged my progress. Thank you to everyone who has supported me in my new lifestyle. It is YOU who motivates me, and keeps me going. I will be using this blog to motivate you, help you, educate you, and most importantly be there for you in case you have any questions. Be sure to follow me on Instagram for daily inspiration - @makenzie_faughnan.

Making the Change

 

With the New Years just arriving, many individuals create 'resolutions' to either lose weight, diet, be healthier, go to the gym, etc. All of these things go back to the same thing - living a healthy lifestyle. Seems like a pretty big task doesn't it? Without a plan this can be overwhelming and time consuming, which results in failure. Not you, not this year.

 



 

First thing is first, this is a slow process. The faster you lose weight, the faster it's going to come back. In this case, slow and steady wins the race! Sure you'll lose weight fast (at first) with all of those fad diets, shakes, and pills around these days, but what happens when you stop using them? You go back to your old diet and the weight is back on faster than you lost it! Do not become a victim of this. You need to make a lifestyle change, it's not a temporary thing. Start small, and make more changes when you can. Yes - I'm saying you can still go out to eat twice a week, you can still eat candy, you CAN still have the things you enjoy. Think of small things you can change in your life that will help you reach your goal.

 

 

 

If you are a soda drinker, try cutting back on soda or even elimating it (recommended). You may think it's not doing that much harm, but it does in the long run! Soda is PURE sugar. If you drink one can of soda a day you are eating 35lbs of sugar per year, and gaining 15+ lbs per year. Just think of the changes you can make by quiting one bad habit. Soda is not the only bad habit people have, many people indulge in their nightly snack which usually consists of something salty or sweet (chips, candy, ice cream). Believe it or not, I was that girl! Instead of having those processed junk foods, try having something a little healthier like home-made 1 ingredient ice cream (recipe to come!), mixed nuts, or some greek yogurt with fruit. It can still be a tasty treat, you just have to give it a try!

 

 

 

I highly recommend starting slow. Incorporate more veggies into your diet, more fruit, less sugar, less processed foods - take it a step at a time. If you jump in with both feet, you are going to back to your old ways in no time! You will feel like you are punshing yourself, but you're not - you're actually doing yourself a favor. Once you begin incorporating 'healthier' foods into your diet, you will not only feel better but you will sleep better, have more energy, etc. Keep in mind that it is going to take time, you may not see results as fast as you'd like, but the process is working.

 

“It takes 4 weeks for you to notice your body changing, 8 weeks for your friends to notice, and 12 weeks for the rest of the world to notice. Give it 12 weeks. Don’t QUIT!"

 

If you aren't sure what you should be eating, keep checking back to my blog where I will be posting many recipes and a grocery list. Become a member so you won't miss it! If you have any questions regarding your diet, please comment below!

Recipe: Spaghetti Squash

Doesn't this look delicious? It looks just like spaghetti, right? If you haven't ever had Spaghetti Squash - you need to go buy one right now. It's the perfect healthy switch if you absolutely love your pasta! Spaghetti squash contains many nutrients, including folic acid, potassium, vitamin A, and beta carotene. It is low in calories, averaging 42 calories per 1-cup (155 grams) serving.

Not only is it healthy and delicious, it's also really easy to make! Preheat your oven to 375 degrees and cover a baking sheet with aluminum foil for easy clean up. Spray with non-stick spray. While your oven is preheating, use a knife and carefully cut the squash in half lengthwise. This can be very tricky, so be patient and be careful. Once you have the squash apart, you will see seeds just like you do in a pumpkin. Use a spoon and get all of the seed and stingy-ness out. I like to sprinkle garlic powder on the inside of each half, but the seasoning choice is up to you! Lay both halves face down on the sprayed aluminum foil. Pierce the outside with a fork 3-4 times. Cook for 45 minutes.

 

Now it's time for the magic to happen! Once the squash is out of the oven and cooled enough for you to handle, it's time to make spaghetti. Hold one half in your hand (you may want to use a towel if it's still a little too warm), use a fork and gently pull the spaghetti. Pretty cool huh? Keep doing this until you get down to the skin.

 

 

Now you can customize your dish any way you wish! For dinner last night, I topped it off with my favorite spaghetti sauce, lean ground turkey, and a sprinkle of mozzarella cheese. In the past, I have added other vegetable or I have also made Chicken Parmesan.

 

I'd love to hear what you do with your spaghetti sqush, or how yours turns out! Be sure to become a member so you won't miss out on new, upcoming recipes!